SICFIT Scottsdale Gets Kipping Crazy!


Strength in Conditioning for Tuesday, May 5, 2015

If the first thing that comes to mind when someone asks what’s your training weakness is pull-ups, you definitely don’t want to miss next Thursday’s Kipping Pull-Up Clinic!

During this clinic, the SICEST Kipping Coaches will cover kipping pull-up form in great detail. They will work with each athlete individually to assess where their form breaks down and provide solutions. Additionally, if you are still building the strength to be able to perform one of these complex movements, you will be given strengthening drills and exercises to get you there.

So clear you calendar for next Thursday, 5/14, at 7pm. The cost of the clinic is only 15 bucks. Sign up at the gym to reserve to spot!


Foam Roll
Band Stretch
Dynamic Movement
A1 Seated Dumbbell Strict Press
A2 Stiff Leg Dumbbell Deadlift
A3 Commando Push Up
30 Jump Ropes
2 Minute Walking Rest
LIFE: A1: 8-10 | A2: 6 | A3: 3 | Airdyne
FITNESS: A1: 6-8 |  A2: 6 | A3: 5
SPORT: A1: 3-5 Heavy | A2: 6 | A3: 5 | Double Unders
50 Ball Slams for Time


How to Tell if Personal Training is Right for You


Strength in Conditioning for Monday, May 4, 2015

Personal training is one of the most effective strategies to ensure we get the results we’re looking for from our exercise and wellness program. While working with a personal trainer will positively benefit anyone, there are a few life situations that create the perfect candidate. Perhaps you can place yourself somewhere in this list…
  1. For those who have very little experience with exercise and sports, working with a personal trainer will give you the individual attention you need to to learn proper technique and build your confidence around physical activity.
  2. If you have an injury or disability, having a knowledgeable private coach will help you modify exercises to accommodate current physical limitations. Your coach will also be able to work with you to strengthen and rehab your injury.
  3. Even the most experienced gym rats among us can benefit from private training. If we have been working out for a while, it is inevitable that eventually we will a plateau. Working under the watchful eye of your coach will help you pinpoint and overcome what is holding you back.
  4. Perhaps you want to run a marathon, participate in a fitness competition, or are a competitive athlete. Your private coach can tailor your training regimen to enhance your performance in your sport.
  5. Maybe you have tried working out on your own in the past and you just can’t seem to stick with your intentions. The extra accountability from your personal trainer will help you stay committed so you can reach your goals!
  6. If you used to eat, breathe, and sleep fitness, but it’s been a while since you’ve stepped foot into a gym, working with a personal trainer will help you get back to where you left off quickly and safely.

Whether you can place yourself somewhere within this list or not, private training is so effective that we guarantee, as long as you commit to your trainers program, you will surely benefit greatly.

To schedule your first private coaching session with one of our expert trainers at SICFIT Scottsdale, call us at 480-922-3253. For more information about our personal coaching program click this link!


1 Row Pull Easy + 1 Row Pull Hard
2 Row Pull Easy + 2 Row Pull Hard
…. Up to 10, Then Down to 1
5 Rounds
Back Squat | LIFE: 10-15 w/ Barbell | FITNESS 8-10 | SPORT 3-5 @ 80% Max
30 Seconds of Toes to Bar
90 Second Recovery Row
90 Second Rest
3 Rounds
250 Meter Row
10 Pulls on Rings or Rig
10 Push Ups


Hell Week… Its Coming!


Strength in Conditioning for Saturday, May 2, 2015

Beginning Monday, 5/18, we will be testing the spirits of those brave souls who commit to SICFIT Scottsdale’s Hell Week. Every morning at 5am, participants will be challenged physically, mentally, emotionally, and spiritually in ways that not only test limits, but also expand them.

Your success in Hell Week does not depend on your strength, endurance, or stamina. It depends on your ability to turn your mind off and JUST GO!

All levels are welcome.  Sign up at the gym today!


Dynamic Warm Up + Band Mobility
Build to a Heavy 5 Rep Dumbbell Deadlift  | Tempo 31×1
4 Rounds
8 Dumbbell Deadlift
5 Burpee Long Jumps
6 Shuffle Runs 10′
2 Minute Rest
30 – 20 – 10 Kettlebell Swing + Air Squat + Box Up
LIFE: Russian Swing + Air Squat + Box Step Up
FITNESS: Russian Swing + Jumping Air Ssquat + Box Jump
SPORT: Full Swing #55/35 + Goblet Squat #55/35 + Box Jump 24″/20″


10 Principles of Effective Stretching part 1


Strength in Conditioning for Friday, May 1, 2015

Over the last 20 plus years, Ann and Chris Frederick have developed, tested, and refined the science and practice of effective flexibility training.  The Stretch to Win® book is based around ten principles that are the foundation of effective stretching.

This three part series will examine the ten principles.  One concept that is reflected in all of the principles is that effective stretching is a form of movement that Chris and Ann call the “Stretch-Wave.”  By actively exploring the range of motion into a stretch with different speeds you can tune your nervous system to your current goals.

Synchronize Your Breathing with Your Movement

Athletes are accustomed to thinking in terms of sets and reps both in terms of exercises and when it comes to stretching.  Instead of thinking of stretches as positions you hold for predetermined amounts of time (statically) – think of stretches as active movements into an expanding range of motion.  The best answer to, “How long should I hold a stretch?” is to use your breathing to exhale into a greater range of motion each rep, before inhaling out of the stretch.

 Tune Your Nervous System to Current Conditions

Thinking of stretching as an active movement allows you to modify the speed in and out of the stretch based on your goals.  Pre-workout stretching prepares your body for movement, whereas post-workout stretching is about relaxation and restoration of range of motion.  Your breathing is what tunes the nervous system during movement – use shorter breathing cycles pre-workout and longer, deeper breathes post-workout when focusing on maximizing range of motion.

Adjust Your Stretching to Your Present Goals

The three factors concerning stretching are intensity, duration, and frequency.  Intensity is the degree of range of motion, duration refers to how long you hold a stretch, and frequency refers to the number of repetitions in one session or throughout the day.  Pre-workout stretching as part of a warm-up will be different than corrective flexibility training where you are trying to fully relax into a restricted range of motion.

Make Gains in Your Range of Motion without Pain

Stretching that is too intense, deep, or prolonged causes a rebound effect where muscles and connective tissue retighten following the stretch.  By synchronizing your breathing with your movement into a progressive range of motion you can maximize your results from stretching.  If you catch yourself holding your breath or tensing up, inhale and exit the stretch and then exhale into another rep.

The gradual increase in range of motion from repeated repetitions while actively stretching pre-workout is similar to warming up during weightlifting.  In weightlifting small ten or fifteen pound increments in weight prepare your nervous system for movement.  Progressing your stretch range of motion an inch or two at a time also tunes your nervous system for maximal results.

Part two of this series will use the principles to address the question, “Where should I stretch first?”

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ –

Single Leg Work
Jump rope + Calve Raise + Pistol Roll Downs
Arm circles + Arm Raises
8-10 Seated Dumbbell Single Arm Press
8-10 Seated Single Arm KB/DB Row
8 Single Leg Step Up
8 Single Leg Lunge
1-2 Minute Rest After Each Movement
Tabata Mash Up
5 Rounds
20 Seconds of Push Up + Sit Up + Air Squat
20 Seconds Rest


Top Five Benefits of Group Workout Classes


Strength in Conditioning for Thursday, April 30, 2015

Prefer to hit the gym solo? Or are you addicted to Spin, Yoga, or Barre classes? SICFIT Scottsdale’s group fitness classes provides the best of both worlds.

In every class, we provide group instruction to help you master important skills, techniques, and strategies that you will need for the workout. We make sure everyone gets individual attention and advice before setting you free to tackle the workout independently — all while under the watchful eye of your coach and amidst your classmates fighting through the same workout!

The following list details five reasons this class structure will help you lean down, tone up, and feel great — and do so better and faster than working out solo or in a traditional class setting:

  1. One Workout, Many Modifications. We may only have one workout of the day, but everyone in your class will be doing it in a slightly different way. Our class structure gives our coaches the opportunity to prescribe particular modifications for each person, ensuring they get the workout that is going to provide the greatest benefit for their current level of fitness.
  2. Positive Peer Pressure. Allowing students to work independently (rather than under the full dictatorship of the coach) has a hidden benefit… it gives you time to get to know your classmates! Aside from the proven positive health benefits that comes from feeling part of a community, your peers will help push you to limits you didn’t know you had!
  3. Group Accountability. The only thing better than one gym buddy, is two gym buddies. Or three. Or four. Or ten. On those days you don’t feel like hitting the gym, having a gym partner is vital. In SICFIT Scottsdale’s group fitness design, everyone in you regular class (including your coach) time becomes your gym buddy! That’s a lot of accountability!
  4. Safety First! The group instruction time and individual attention we provide in our classes ensures that you lean proper skills and techniques to perform each exercise safely. Short of getting a personal trainer, this is would not be possible working solo. What’s more, most traditional class styles don’t allow for much individualized attention. (If you’re looking for some personal training, click here!)
  5. Finally, a Workout To Enjoy. All of these elements combined — to put it simply — makes working out a heck of a lot more fun! And let’s face it, if you enjoy coming to the gym, you will be much more likely to stick to your fitness routine.

Want to come see what our classes are all about. Schedule your free intro with a coach by following this link or call 480-922-3253!



OLY Complex
3 Deadlift + 2 Hang Power Cleans + 1 Push Press
10 Minute EMOM of 1 Oly Complex
8 Minute EMOM of 5 Push Press
5 Minute EMOM of 5 Back Squats
5 Minute EMOM of 5-10 Burpee Pull Ups


What Are Your Lil’ Beasts Doing This Summer?


Strength in Conditioning for Wednesday, April 29, 2015

Keep the kids off the couch this summer and the video games turned off! At SICFIT Scottsdale’s Lil’ Beasts Summer Camp, we keep the kiddos entertained and reinforce healthy habits that will stick!

Using fitness exercises disguised as games and obstacle courses, and learning activities disguised as art projects and science experiments, your kids will come home excited about health and fitness and ready to help the whole family make positive change!

If your teenager could use healthy dose of this kind of summer camp, we got something up our sleeve for them too. Our Bigger, Faster, Stronger Teen Athletic Camp uses fitness to help kids strengthen their bodies and their minds, helping them build confidence and the practical know how to keep a healthy lifestyle amidst all the challenges of being a teenager.

Sign up your Lil Beast and Teen for one of the following sessions to lock in their spot!

Lil’ Beasts Summer Camp Session 1

Teens Sports Performance Camp


Barbell Work
4 Rounds
Front Squat | 10-12 | 8-10 | 5-8 |3-5 | 1-2
20 Second Rest
5 Pull Ups
15 Sit Ups
20 Second Rest
20 Second Row | 50% | 60% | 70%
2-3 Minutes Walking Rest
100 Lunges + 10 Burpees
Run Small Lap
100 Lunges + 10 Burpees
LIFE: 5-8 Minutes: 10 Static Lunge + 5 Walk Out Push Ups



Don’t Have Mom’s Day Plans? Now You Do!


Strength in Conditioning for Tuesday, April 28, 2015

It is true that a FIT mom is a HAPPY mom! But a FIT mom, with a MIMOSA in her hand, is an ECSTATIC mom!

This Mother’s Day Weekend, bring your mom, your sister, your daughter, your aunt, and your BFF to any Arizona SICFIT location for a free, “Moms and Mimosas” workout! We will do a fun and challenging workout, fit for all fitness levels, and then enjoy a 1/2 healthy 1/2 indulgent breakfast of fresh fruit and mimosas!

Don’t miss this fun event that honors our mothers and all the strong, powerful, beautiful women in our lives!

Saturday, May 9th, 2015 @ 9:00am
SICFIT Scottsdale
SICFIT Chandler

Share this blog post over Facebook with some of those STRONG WOMEN to invite them to this event!

Dynamic Movement

High/High + Recovery Run 80% + Walk x2
High/Low + Recovery Run 60% + Walk x2
Low/Low + Recovery Run  40% + Walk x2
5 Minute Break
1000 Meter Run
Sleds Up and Down
1000 Meter Row


Mantra Monday: How Do You Speak to Yourself?


Strength in Conditioning for Monday, April 27, 2015

Mantra: A word, phrase, or sound one repeats to themselves audibly or cognitively.

We all have mantras. They are the subconscious things we say to ourselves, over and over and over again, every single day. The quality of these mantra — whether they positively affirm us or negatively break us down — has a tremendous impact on our lives. Our mantras effect how we view ourselves, our relationships, our overall sense of well-being, and so much more.

Give a little extra attention today to notice what some of your mantras are.

Often times we will find that our mantras are quite negative, and in some cases, even downright cruel. See if you notice any debilitating mantras come up for you. Statements like, “I suck at this,” “I will never be able to do this,” “I’m so dumb,” are all negative mantras that creep in beneath our awareness.

Every time we repeat these mantras, we reinforce our own self-defeat.

But the beautiful thing about having a human mind, is that we have the power to observe these negative mantras and chose not to accept them.

What’s more, we can actively create new, more affirming, mantras.

What mantras can you recreate today? “I am strong,” “I am can do anything I put my mind to,” “I am beautiful,” “I love myself.” These are all examples of powerful mantras that can radically transform your internal dialogue, that leads directly to radically transforming your entire life!

actually i can

“1000 ways to die”
100 cal row
100 lunges
100 box step ups/jumps
100 ball slams
100 kb swings Russian
100 burpees
100 sit ups
100 hand release push ups
100 double under or 100 singles each
100 air squats
Teams of 2-4 just make them even.


42 Ways to Honor a Legacy

Strength in Conditioning for Saturday, Aril 25, 2015

Today some of our SICFIT family honors the legacy of Pat Tillman at the 11th annual Pat’s Run. Their participation goes further than simply celebrating this brave soldier and athlete’s legacy, however. For with each step forward our SICFIT fam takes on their 4.2 mile commemorative run, they are also spreading his legacy. All fund raised directly support the Pat Tillman Foundation, which grants scholarships to soldiers and their families.

If you were unable to join in on the festivities today, SICFIT Scottsdale will still be honoring Pat Tillman on our home turf. With each crunch, step up, burpee, and pull on the rower be an ode to Pat’s bravery and commitment to our country.

“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman

“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman

42 Push Ups
42 Sit Ups
42 Air Squats
420 Meter Row
42 Knee to Elbow Crunch
420 Meter Row
42 Box Step Ups Each Leg 20”
420 Meter Row
42 Ball Slams
420 Meter Row
42 Burpees
4.2 Mile Run (optional)


SICFIT Scottsdale Preps for Pat’s Run


Strength in Conditioning for Friday, April 24, 2015

Tomorrow is a big day! SICFIT Scottsdale will be participating in the 11th annual Pat’s Run at ASU in Tempe. Our team will run/walk the 4.2 miles in honor of Pat’s great sacrifice. All proceeds earned at the event directly support the Pat Tillman Foundation, which is an organization granting higher education scholarships to military members and their families.

The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.”

If you are joining us for the run/walk and kid’s run, or just want to support the cause as a spectator, meet us at the gym tomorrow morning at 5:30 and we will carpool over to ASU. We look forward to enjoying another year of this memorable event with you!

Screen Shot 2015-04-24 at 7.54.23 AM

Dynamic Warm Up
Band Mobility
PVC Rotations
5-7 Minutes to Build Heavy 5 Rep Push Press
6 Rounds
5 Push Press
7 Touch and Go Shuffle Runs
9 Toes to Bar
2 Minute Rest
LIFE: 9 Lying Leg Lifts or 25 Crunches
FITNESS: Hanging Legs Lifts
30 Sit Ups + 30 Second Plank
20 Sit Ups + 20 Second Plank
10 Sit Ups + 1 Minute Plank


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