Let the 12 Days of Christmas Begin!

 

Welcome to day one of the SICFIT Scottsdale 12 days of Christmas! Just like in the classic song, each day brings new gifts for us to enjoy — but the SICFIT version doesn’t include any turtle doves or pear trees. No, the gifts in our version of the 12 days of Christmas are gifts of fitness! Each day we will add a new physical task to complete, in addition to all the tasks dished out previously. On the 12th day, Christmas, we will all meet at Northsight Park at noon to complete the workout in its entirety! What better way to celebrate the holiday of giving than by giving yourself, your family, and your friends the gift of fitness! All are welcome and the event is free!
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holiday potluck and picnic 2012

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Strength in Conditioning for Saturday, December 14, 2013

CONDITIONING
50 Burpees
1000 Meter row
50 Kettlebell swings
100 Sit ups
50 Kettlebell swings
150 Sit ups
50 Kettlebell swings
100 Sit ups
1000 Meter row
50 Burpees
Teams of four
Only one can work at a time
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The New Old You

 

Strength in Conditioning for Friday, December 13, 2013

I challenge you to dedicate today’s workout to the new, old you. The new, old you is the person that you are just on the brink of becoming. It is the you that will manifest once you overcome whatever obstacles have been in the forefront of your life as of late. Theses can be physical, mental, emotional, spiritual, or even multidimensional. Dedicate this workout to your own victory over these obstacles. Dedicate it t to the new, old you, that you will be able to look upon in awe of how much you have grown, achieved, and transformed.
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CONDITIONING
Kettlebell swings | 4×8 unbroken sets | 1 minute rest between sets
Farmers walk | 4×20′ turnarounds | 1 minute rest between sets
Single arm russian swing | 4×8 each arm | 1 minute rest between sets
Walking back rack barbell 300 meters | run back to start if you dump the weight
Single leg box step ups | 4 each side x4 sets | 1 minute rest between sets
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New Year, New You

It’s time to make 2014 ALL ABOUT YOU! Get started with this KILLER offer from SICFIT Scottsdale. From now until January 5th, you can purchase three (3) 30 minute Private Training sessions for only $99!! Get some for you, or for someone you love! All PT sessions must be used between January 1-31st.

New year, new you.

Questions? Please see a coach in the gym, call 480.922.3253 or email info@sicfitscottsdale.com

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Living Life to the SICEST

 

Strength in Conditioning for Thursday, December 12, 2013

What motivates you to show up at SICFIT Scottsdale day after day? Is it for the pure joy of getting your butt kicked? Maybe it gives you a fresh boost of confidence and an adrenaline rush? Perhaps getting your daily dose of strength in conditioning empowers you to live your life to the fullest?

SICFITTER since 2008, 70 year old Bill Gold would likely agree with the last statement. He recently shared his story about how SICFIT has helped him get the most out of the things he enjoys, like on his recent hunting excursion.

“I enjoyed a great hunt in the Yukon this October.  I hunted for moose, caribou, and wolf.  I went with a friend of mine, Wayne Greene. At Watson Lake, we flew in a float plane 45 minutes into the wilderness and landed on a lake called Meeting Lake.  We met our guides and our horses there.  The next morning we packed up the horses and rode 21 miles from the lake and into the wilderness and arrived at a small Trapper’s Cabin.  Each morning we were up at 5am and saddled up after breakfast and rode out to hunt.  We didn’t return until after dark. The hunt was one of the best I have ever been on and thanks to SICFIT  I was able to get along and enjoy it. Thank you.”

Keep living your passions and let SICFIT help you make the most of them!


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WARMUP
Dynamic movement
Partner stretch on pull up bar
Foam roll upper thoracic spine
SKILL
Wall walk + handstand holds
STRENGTH
Press | Push press | Push jerk
5 Each | rest 2 minute
4 Each | rest 2 minute
3 Each | rest 2 minute
2 Each | rest 1 minute
1 Each | rest 30 seconds
5 Clusters 1,1,1,1,1 | 10 sec rest in between each
CONDITIONING
800 Meter row + 10 burpees
600 Meter row + 10 burpees
400 Meter row + 10 burpees

 

 

 

 

 

 

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Athlete of the Month: Ricki Baldwin

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In case you missed the post on Facebook about our November Athlete of the Month, then check it out! SICFIT Scottsdale would like to introduce you to Ricki Baldwin! Ricki and her daughter Brooke have been students at SICFIT Scottsdale for almost a year! Ricki is one tough mama and consistently conquers every workout thrown at her. Keep it up Ricki! ALL your coaches are still wanting to see you out competing!!

Lunges, Lunges, and more Lunges!

 

Strength in Conditioning for Wednesday, December 11, 2013

Anything for just 400 meters can’t be too bad… right? Wrong! Not for today’s WOW anyway. And don’t be fooled by the the single task on the agenda. Sometimes the simpler the workout seems on paper, the more trying it is in practice. Make the commitment to yourself before you take even your first lunge to keep a positive outlook no matter how taxing each step becomes. In this workout especially, the only way to finish is by taking one step at a time.

SICFIT Collage.

WARMUP
1K Row
Lower extremity mobility
WOW #22
Walking lunge for 400 meters for time
LIFE: lunge for  1 min rest 1 min x5
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Stretch of the Week
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FRXc-sW-HipFlexor-Psoas

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Paleo Pickings from SICFIT Scottsdale

 

Strength in Conditioning for Tuesday, December 10, 2013

The paleo diet is about more than simply avoiding certain kinds of foods. It is about knowing where the food we decide to eat comes from, and eating in a way that not only sustains our body but sustains the earth as well. Sometimes this task is easier said than done, as our modern day super markets do not always make known the source of their fare. When in doubt, takepart.com (the outreach website associated with the documentary, Food Inc) suggests reaching for a cut of lamb. The article states that lamb is more likely to have been treated humanely than poultry or beef and to have been raised using sustainable farming practices. Of course, our best option is still the one that is most informed and closest to home, so get to know your local farmers and never have to face market mystery meat again!
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lambchop

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CONDITIONING A
4 Rounds
05 Thrusters off rack
30 Seconds or jumps of double under
45 Second row for calories
03 Minute rest
CONDITIONING B
Sleds up/up + run/walk small lap x3
Sleds down/down + run/walk small lap x3
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Photo by: Stuart Webster

A Beautiful Day to Lift Heavy

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Strength in Conditioning for Monday, December 9, 2013

During an Olympic Lift, it can seem like all time stands still. We take a breath and mentally prepare as we step our feet beneath the bar. As we tighten our core in preparation we commit ourselves to the effort required for success. Then as we reach down and grip the barbell all becomes silent. Our minds are intently focused on the the impending dance between position, power, and timing — all which must be executed with the most refined precision. In the very next instant we find the bar resting in its final destination above our head, as if by zero and great effort of our own all at the same time.
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SICFIT presents Melissa Einbinder of CrossFit Scottsdale in the London Throwdown
WARMUP
Burgener warm-up for snatch and clean & jerk
STRENGTH IN CONDITIONING
Spend 25 minutes building to a heavy Snatch
Spend 25 minutes building to a heavy Clean & Jerk
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Team SICFITness!

 

Strength in Conditioning for Saturday, December 7, 2013

There is power in numbers in just about every activity. This is especially true when it comes to our workout. We tend to dig a littler deeper, hold on for that extra rep, and maintain a more positive attitude when we are held accountable by a teammate. Let’s allow our teammate to inspire our highest potential today, and let’s do the same for them!
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CrossFit Scottsdale Regionals Partner Deadlift

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One Thousand Ways to Die
100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettlebell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats
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