CrossFit Scottsdale Makes Fitness Fun!


Programming for Monday, August 12, 2013

Many of us have found our way to CrossFit Scottsdale after becoming bored, burnt out, or unchallenged by our previous fitness routines. For others, their training at CrossFit Scottsdale may be just the beginning of their fitness journey. Regardless of the starting place, CrossFit Scottsdale has the power to ignite our health and wellness goals with enthusiasm and vigor. By creating an environment that is motivating, challenging, supportive, and FUN, working out at CrossFit Scottsdale isn’t just another chore on a to-do list, it is something you can look forward to!

High Intensity Interval Training at CrossFit Scottsdale


Double under progression
20 Minute AMRAP
LIFE: 5 Pushups + 6 bench pistols alternating + 7 pull ups rest  + 1 minute rest
FITNESS: 5 Handstand pushups +10 alternating pistols +15 pull ups jumping or strict
SPORT: 5 Handstand pushups + 10 alternating pistols + 15 pull ups

Rock on Rock Tape!

We just keep coming out with the coolest and most functional products for you at CrossFit Scottsdale. We presented you with RipFix that will help heal those annoying rips we get every now and then, and now we have Rock Tape.

RockTape is a special kind of tape known as kinesiology tape. First used by acupuncturists and chiropractors in Japan, today kinesiology tape is used by practitioners throughout the world to treat injuries and improve sports performance.

While the use of kinesiology is often associated with athletes such as Serena Williams, Kerri Walsh and Lance Armstrong, the reality is that RockTape is effective for the treatment of a wide variety of problems, not just sports injuries.

Rock Tape can be used for:

• Achilles tendonitis
• Plantar fasciitis
• Jumpers knee (PFS)
• ACL/MCL issues
• Rotator cuff
• Groin and hamstring pulls
• Lower back issues
• Shin splints
• Tennis and golf elbow
• Pain associated with pregnancy
• Postural correction

When applied properly, Rocktape can help athletes improve form and decrease fatigue through better blood flow. These are the two most critical aspects of increasing performance in almost any sport.



Thruster Inspiration and Information


Programming for Saturday, August 10, 2013

Need some thruster inspiration mixed with a little information? Well the first bit of this clip from the 2011 SICFIT London Throwdown Qualifier is just what the doctor ordered. Take notes, get pumped, and feel good about being part of this global community united by fitness!

Row clinic
2x 500 Meter row
*2 minute rest between sets
Heavy triple thruster off rack
* 5 minute rest, then… 
7 Minute AMRAP
5 Strict sit ups
10 Thrusters

Not Intended for Sissy Hands

There is a new product at CrossFit Scottsdale that has some of the athletes talking…RipFix.

It happens…a rip in your hands. No matter how good you are at taking care of them, rips occur from time to time. Most of us have been there, and those of us that have know how painful they can be and how long they take to heal. Well, we want to speed up that recovery process!

If you get hand RIPS this is the remedy for you. RipFix is the only product on the market that is made by a family of athletes specifically for hand tears. It takes the sting out of a rip instantly, so you can quickly get back to training.

RipFix is now available in the WOD Shop. Get yours today!



How to Use RipFix™
For a fresh rip, pack RipFix™ generously
onto the wound and let it sit…the sting will
be instantly soothed. Leave it on the
wound for as long as possible, overnight
works best. RipFix™ will speed up the
recovery, getting you back to your next
WOD with less down time.
To prevent rips, file down your hardened
calluses using a pumice stone—the harder
and bigger they are, the more likely they will
rip. Apply RipFix™ every night; it will make
your calluses more yielding and less likely
to tear off.

When Quitting is Not an Option


Programming for Friday, August 9, 2013

At SICFIT Scottsdale we don’t believe quitting is ever an option, not in the gym or in any other area of our students’ lives. Sometimes however, the temptation to quit becomes unbearably strong, and it seems like every cell in our body is begging us to quit.  When this moment strikes, it becomes even more important not to quit. It means that there is an incredible reward just beyond the awesome challenge before us. Should you face this challenge today in your workout, tomorrow during an arduous task, or next year when your responsibilities seem impossible, here are some strategies to keep you moving forward toward the great reward awaiting you:

  1. Think about how good you will feel when you complete the difficult task.
  2. Think about how proud your coach, family, and friends will be of you.
  3. Remind yourself of all the times you have been successful when you did not think you would be.
  4. Remind yourself that the only thing between you and success is one small step at a time.
  5. Turn off your mind, and let your body do the work.

10 Rounds
Row 100 meters rest :20 seconds
3 Rounds
500 Row x8 deadlifts + x8 box jumps
*5 minute rest, then…
100 jump ropes + 10 burpees + 80 jump + 8 burpees…. 60/6, 40/4, 20/2

Victory is Inevitable


Programming for Thursday, August 8, 2013

Competition isn’t about beating the person next to you. It isn’t even out beating your own personal best. Those aims are simply distractions on the path to true victory. Competition demands only one focus — and that focus is on you and only you, from moment to moment, movement to movement. The only way to be truly victorious is to continually return your focus to performing the task at hand in the best way that your training has taught you. If you can do this, victory is inevitable.



Down-Dog/up-Dog/push-up sequence
Dynamic movement
Back squat 3x sets
LIFE: x15 barbell
FITness: x8-10
SPORT: 3-5x
10, 9, 8, 7, 6…… RX (55/35) 15 min
KB swing
Games push ups
Goblet squats

Testing, Stretching, and Flexing with SICFIT and FlexibilityRX


Programming for Wednesday, August 7, 2013

Another week of successful and dedicated training means only one thing — it’s time to test! For this workout, it is not enough to do hang power cleans for five minutes straight.  Nope, in order for those hang cleans to count towards your score, they will need to be done in unbroken sets of five. Keep you grip strong, your core tight, and your timing consistent! Good luck athletes!




5 minutes to complete as many sets of x5 unbroken hang power cleans
*Unfinished sets do not count for score
LIFE: #65/45
FITNESS: #95/65
SPORT: #155/95

After a WOW like this, your body could use some extra TLC. Keep an eye out for these Stretch Comic Weeklies, brought to you straight from FlexibilityRX. Not only will they help you recover, but they help you mobilize so that you are better prepared for future WOW tests. This stretch sequence will make those uncomfortable overhead positions more accessible.




Whole Life Challenge Registration!


You are about to embark on an incredible journey.

The Whole Life Challenge is an opportunity to take action on things in your life a little (or a lot) differently than you ever have before. You’ll be challenged to make daily choices in the food you eat and the way you spend your time outside of the gym that will have a tremendous impact on your health and fitness.

The Challenge isn’t about trying to compete, win, or get it perfect. It’s a practice in making small, personal, incremental changes in your daily life that stick… for days, weeks, months and years to come. You will watch the small actions you learn to take in the WLC turn into long-term habits, and result in your life actually being different.

The Challenge starts on September 7th and ends on November 1st

Use Code: WLCRYGYYdJtK to join the CrossFit Scottsdale Team and get $5 off!

For the entry fee you’ll get access to the website where you’ll log your Whole Life Challenge score each day, get coaching, and interact with the CrossFit Scottsdale community and the more then ten thousand of other people playing around the world. A mere $49 dollars will get you entered (don’t forget our team code for $5 off  WLCRYGYYdJtK). If you want to accelerate your results take advantage of the TACTICAL package for $89 and attend the Advanced Nutrition Tactics seminar on becoming a FAT burning machine.

And it’s not just about workouts and diet. It’s a fun, social, community game that will have you interacting with the people that matter most to you around building a consistently healthy lifestyle for everyone that goes beyond the 8 weeks of the game.

And like many of our challenges, there will be great prizes at the end, like up to $200 CASH!!

Use Code: WLCRYGYYdJtK to join the CrossFit Scottsdale Team and get $5 off!

Once you’re registered you can invite any of your friends and family you want to play with from your profile page, they do not have to be members of CrossFit Scottsdale, so invite anyone you think will benefit from losing weight and feeling great!

We’re really excited and hope you are too! Any questions, don’t hesitate to email


Join the SICFIT Scottsdale Family in Honoring the Fallen 19 of Yarnell

SICFIT Scottsdale will be heading up north to Captain CrossFit for the Hotshots 19 Hero WOD. The event is August 31st from 10am-5pm. So we are encouraging as many of you to head up there after FIT for the 5th. Whether you want to compete, or be there to honor the 19 men (6 were part of the Captain CrossFit community) who lost their lives for the great state of Arizona, please visit this link for more information and to register. 

Let’s give back to those who gave us so much, to the wives who now sleep alone and to the kids who miss their dads. We are SICIFT Scottsdale, and we love and support our community.


SICFIT Scottsdale Loves Burpees…. NOT!


Programming for Tuesday, August 6, 2013..

Who would ever think that something as simple as laying down on the floor and then getting back up again would be loathed by so many?  That, my friends, in the ominous power of the burpee.  Now quit your complaining and get on the ground!



2k Partner row/partner holds bottom of squat
Bench press
LIFE: 10-12
SPORT: Max effort body weight for men, 1/2 body weight for women
3x Rounds
Ring row 8-10
Dips 5-8
*2 Minute rest, then..
30 Lunges + 10 burpees + 20 lunges + 20 burpees + 10 lunges + 30 burpees

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