New Year, New You FITness Challenge THIS January!

Mark your calendars! We will be hosting a 1 day, in house FITness competition. Instead of our regular prelims and finals, you get to bring your A-game for one FITness filled morning at SICFIT Scottsdale. The competition will be held January 18th starting at 9am. Bring friends and family to cheer you on! The components in this workout are open to ALL FITness levels, so no matter where you are on your FITness journey, you CAN do this! Cost for this event is $30! There will be CASH prizes! So don’t miss out! Sign up at the gym TODAY!

newyearHere is the workout:

     A) 10 minutes to establish a heavy back squat
        -10 Minute Break-
B)                          Life           Fitness      Sport
     20 Deadlift     55/35# KB      75/55#   115/65#
    10 Thrusters   45/35#          75/55#   115/65#
  Row                 200m            250m        300m
            (4 Rounds for Time)
There is going to be LOTS of energy in the air!


Have a Healthy and Happy Holiday


Strength in Conditioning for Monday, December 23, 2013

With the holiday season in full swing, many of us need a little extra inspiration to stay true to the promise of health, happiness, and fitness we have made to ourselves. GIving us just the boost of motivation we need to stay healthy throughout the holidays is this cute and cheery poem from Fitness TownHealthy Holidays: A poem modeled on the night before Christmas.



‘Twas the night before Christmas and all through the house
Everyone was exercising even the mouse
The dumbbells were stacked all in a row
Arranged in order from heavy to low

The children were skipping, with bright smiling faces
Creating natural endorphins with all of their paces
Mamma was on the treadmill, favorite song playing loud
Papa was on the spin bike, looking at his family so proud

When out on the lawn they heard such a wheeze
The family peeked out and there on his knees
Was an out of breath Santa who looked quite a mess
An overhanging belly and a face filled with stress

Many seasons of cookies had taken their toll
Not to mention the treats from the North Pole
Too much worry and not enough rest
Had left Santa a wreck, not at his best

No shortbread!, No oatmeal!, No brownies or cake!
How much more can my arteries take?
He pled without breath and asked for a chair
They obliged with a smile, hearts filled with care

“But Santa”, said the youngest, “you can say no”
“Or ask for fruit and veggies or eat paleo”
“Walk when you can and get lots of sleep”
“Try a hike up a hill, it’s fun when it’s steep”

“Don’t work so hard and laugh with your wife”
“That dear Santa is how to have a healthier life”
Santa was amazed at the child’s wise thoughts
He handed her toys, the ones that he brought

But what to his wondering eyes should he see
Toys meant for playing, toys for activity
a Football, a bike, a pink yoga mat
A kite, some sneakers, a wooden baseball bat

The family understood just how to be happy
Be active, play outside and just the occasional taffy
Moderation they knew was certainly key
Santa felt changed, he was finally free

He composed himself, ate a carrot or two
Enjoyed his short break, he had a job to do
He must tell the world, the importance of health
It’s not just about toys, excess or wealth

Up into the sky he went on his sleigh
To spread the message of health by the end of the day
At each house he left an extra item to share
A jump rope, a TRX, an exercise ball chair

The cookies he left untouched on the plate
It was time for Dear Santa to change his fate
He left a courteous note explaining his ways
That we need to do better during the holidays

Finishing his job he felt so much joy
Having helped change the fate of each girl and boy
He went home that night to tell the north pole
The new focus on health for the world as a whole

Happy Holidays!

From Fitness Town!

OLY snatch progression
14 Minute EMOM
Odd Minute: 3 Tough power snatch (no touch and go)
Even Minute: 7 No clap burpee
5 Minute rest
SSWII snatch progression | Max rounds in 6 minutes
1 Snatch grip deadlift + 1 squat snatch + 1 overhear squat
SPORT: #135/95
Photo by: Jeff Kubina

Stop Making Excuses and Get Your Butt to the Gym!


Strength in Conditioning for Saturday, December 21, 2013

Hey you! Yeah you.. the one that can’t seem to take their mind off their to-do list for even a second! Quit making excuses about why you can’t possibly make it to SICFIT Scottsdale today, and take some bloody time for yourself! You know that you need to sweat out some of that to-do list stress. And you also know that after you train you will be more energized and focused for the rest of that list. So stop it with the excuses already and get your butt over to SICFIT Scottsdale for some sweat therapy! Also, please refer to exhibit A (below) for further clarification.

Should I Workout Today

Exhibit A

Partner stretch + pvc work
Row technique
Row 1200 meters @ hard effort
Rest walk 2 minutes
Row 1200 meters @ easy effort
Rest walk 2 minutes
Row 1200 meters @ hard effort
Rest walk 2 minutes
Row 1200 meters @ easy effort
5k Run (3 big laps + 3 blocks)

Mark Your Calendars! (It’s the first step to reaching your goals!)


As the New Year approaches, we start to think about what we want to do differently, or what we want to achieve…but do you ever wonder exactly how you are going to hit those goals you have set before you?

FITness, financial, relationships or anything else you can think of CAN be achieved with some straight forward and simple steps. Please join business and life coach Troy Henson at SICFIT Scottsdale on January 6th at 7:30pm for a Goal Setting Seminar as he walks you through the steps to successfully reach your goals!

Please RSVP by calling 480.922.3253 or signing up at the gym. This seminar is FREE and open to anyone who has goals in life!

Two Killer Offers to Cap Off your Christmas!


Strength in Conditioning for Friday, December 20, 2013

Surprise someone you love with everything they need to make 2014 the fittest year of their life with SICFIT Scottsdale! Order online or stop by the gym to pick up a gift card good for one month of training twice a week, valued at 199 dollars. Or perhaps the fitness buff in your life is looking for a little more one-on-one attention? If that’s the case, cash in on our killer offer of three 30 minute Private Training Sessions for only 99 bucks! Give the gift of fitness this holiday season and show your loved one that with SICFIT Scottsdale, all they need to do is show up and don’t quit!



Dynamic movement prep
Thruster + Pull up
21 – 15 -9 Thruster + Pull up
LIFE: Barbell or pvc + ring row
FITness: Barbell + banded pullups
SPORT: #105/70 + chest to bar pullups
*Heats of 2. Partners count reps.

Holiday Schedule Reminder

Don’t forget about our modified schedule starting next week. 

December 24th (Christmas Eve) – 8am and 12pm
December 25th (Christmas Day) – Christmas in the Park (Northsight Park at noon)
December 26th – 6am, 12pm,  and 5pm
December 27th – Bootcamp, 6am, 12pm and 5pm
December 28th – regular class times
December 30th – Bootcamp, 6am, 12pm Teens and 5pm
December 31st (New Year’s Eve) – 8am and 12pm
January 1st (New Year’s Day) – Open Gym 10am-2pm


Have a Burpee Christmas!

Strength in Conditioning for Thursday, December 19, 2013

Twas the week before Christmas and all through the gym
Coach was serving up burpees, today 50 for the win!

Yesterday too, there were burpees galore
When I saw the workout today my jaw hit the floor!

How could they do this to us, I thought to myself
But when I complained at the gym they yelled “It’s good for your health!”

Deep in my heart, I know they are right
But I still hate those burpees with all of my might!


Partner stretch | foam roll | band mobility
3 Rounds: 10 Tough press + 60 second AD at 90% effort | Rest 2 minutes
3 Rounds: 10 Heavy dumbbell walking lunges each leg + 60 second run at 90% effort | Rest 2 minutes
3 Rounds: 12 Strict sit ups + 8 kettlebell swings + 30 second plank hold | Rest 2 minutes
5 Minute rest
50 Hand release burpees for time


Blueberry Carrot Cake Parfaits

Blueberry Carrot Cake Parfaits

Prep time

Cook time

Total time

Serves: 3-4


  • 2 large carrots, finely shredded
  • ⅔ cup almond butter
  • 2 eggs
  • 3 tablespoons raw honey
  • 35 grams (or 1 heaping scoop) Formulx Whey Vanilla Protein Powder (or 2 tablespoons coconut flour if you do not eat or use protein powder)
  • 1 tablespoon cinnamon
  • ½ teaspoon baking powder
  • pinch of salt
  • ½ cup Enjoy Life Mini Chocolate Chips (optional)
  • 1 (14 ounces) can full fat coconut milk, refrigerated overnight (I used Thai Kitchen coconut milk)
  • 1 teaspoon vanilla extract
  • 1 teaspoon raw honey
  • 1 cup fresh blueberries
  • 1 tablespoon maple syrup


  1. Preheat oven to 350 degrees.
  2. Shred carrots as thin as possible. Place in large bowl.
  3. Add almond butter and eggs and mix well.
  4. Then add honey, protein powder (or coconut flour), cinnamon, baking powder and salt and mix well.
  5. Fold in chocolate chips.
  6. Grease an 8×8 glass baking dish with coconut oil, pour batter into the dish and place in oven. Bake for 35 minutes or until the top of the cake has a nice crust to it.
  7. Let cool before cutting in bite sized cubes.
  8. Once carrot cake is cooled and diced, scoop out the coconut cream that has hardened and risen to the top of the can. (Leave behind the coconut water to use for protein drinks/shakes).
  9. Place coconut cream in a bowl and mix with fork or whisk to soften. Then add vanilla extract and honey and mix well to combine.
  10. Add fresh blueberries to a bowl with maple syrup and place in microwave for 2 minutes and 30 seconds then use a fork to mash up the blueberries. If you do not want to use a microwave, cook over a stovetop until blueberries explode.
  11. Now layer the parfaits. Carrot cake, coconut milk whipped cream, blueberry sauce, then repeat.
This will make 3 jars full depending on the size of the jar, but can easily serve 4 or more.
Food as Fuel is back this January! Come to SICFIT Scottsdale January 16th at 7:30pm to learn about Paleo and nutrition that best suits you!

Hustle For the Muscle Up!


Strength in Conditioning for Wednesday, December 18, 2013

The muscle up is a ruthlessly blunt, unapologetically honest test of fitness. Coveted by many, mastered by few, the muscle up separates the pack among athletes with one single movement. But while the muscle up itself may be a difficult feat, your ability to achieve one is not. In fact, the prescription for getting up and over that bar is really quite simple. All you need to focus on putting together the pieces of the muscle up progression. Start from where you are and build yourself up, step by step. Work hard. Remain determined. Don’t get frustrated. That’s it. Follow those steps, along with the tips in this following video, and that bar muscle up is already yours!

Strict pull up | bar muscle up
WOW #23
Max bar burpee muscle ups in 3 minutes
LIFE: Jumping burpee pull ups
FITness: Jumping/kipping burpee pull ups
SPORT: Burpee bar muscle ups
4 Rounds
50 Meter bear crawl
50 Meter burpee broad jump
25 Air squats

Stretch of the Week


At Home FITness Motivation

Feeling motivated yet? Good! Did you know, that even though you are busy and sometimes can’t make it into the gym you can still get a killer workout in the comfort of your own home?

Check out a few of these at home workouts! More to come!

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