SICFIT Taking Over the Valley

Strength In Conditioning for Monday, November 3, 2014

Did you hear we are about to have a new addition to the SICFIT family? By 2014’s closing, SICFIT Old Town will be spreading the SICEST fitness and lifestyle training, private coaching, and community in the Valley even further!

SICFIT Old Town features three separate floor spaces: one for weights and strength training; another for stretching, yoga and spin; and another outdoor space for general physical fitness and conditioning. 

Get fit or die trying people, because SICFIT is about to take the world by storm!

For more information or to schedule your first workout session with a Coach call 928.380.6163 or email

SICFIT Old Town is located at 7000 East McDowell Rd. 85257
SICFIT Old Town.

400m Run
Side lunges
Lunge complex
Up/down dog
5 Rounds
5-8 Front squats
Short rest
5-8 Strict handstand push up
LIFE: Dumbbell Shoulder press
FITNESS: Box or plate and abmat handstand pushup
SPORT: Strict/strict deficit
3 Rounds
10 Hang Power Cleans + 10 Burpees
3 Rounds
10 Shoulder to overhead
10 Toes to bar
LIFE:  65/45 | Sub 20 sit ups for toes to bar
FITNESS: 95/65 | Sub 10 knees to chest for toes to bar
SPORT: 135/95

Traction Combo for Hip and Shoulder Mobility


Strength in Conditioning for Saturday, November 1, 2014

Traction refers to the decompression of the hip or shoulder joint-capsule.  Both the head of the humerus and head of the femur can be tractioned to create space in the joint-capsule.  Fifty percent of range of motion is in the joint-capsule and the surrounding ligaments and deep muscle fibers.


As Chris Frederick (author of Stretch-to-Win) points out,

“When full ROM in a joint is inhibited, then ROM in the muscle is also restricted, because muscles attach to bones and bones connect to other bones by way of joints. The muscles that are the closest and deepest layers will react to positive or negative changes in the joint capsule. 

These muscles are shorter in length and anatomically and functionally closer to the joint capsule than the muscles that cross two or more joints; when released, therefore, they pave the way for the longer muscles to release faster and more efficiently.”

Traction can be used before, between, and after stretches.  If you are extremely tight in the glutes and hip, you may want to begin with traction, stretch your hips and then traction again at the end.  This hip and shoulder traction combo can also be used on it’s own as a quick mobility sequence pre-workout.

While this combo focuses on traction itself, traction should be applied during all of your stretches.   Lengthening the spine during lower body stretches (glutes) and using bands not only to stretch muscles, but also to create space in the joint-capsule during the stretch (lats).

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


Baseline at 50% capacity
5 Minute walking rest
Baseline at 100% capacity
10 Minute walking rest
Baseline at 50% capacity


Workout of the Walking Dead


Strength in Conditioning for Friday, October 31, 2014

This workout takes halloween to a whole new level of scary! So before you put on your costumes, spike the pumpkin punch, or patrol the neighborhood with your little trick-or-treaters, hit up SICFIT Scottsdale for this workout nightmare! Tonight when you leave feeling like the walking-dead, you can consider it as just getting into character!

Happy Halloween!!

Happy Halloween!!


Movement prep
3 Rounds of 1 minute max rep/calorie at each station
Hang cleans
Box ups, 20″
Row for calories
1 Minute rest
LIFE: Ball slam, barbell hand clean, box step up



Feel Your Best During Feel-good Season!


Strength in Conditioning for Wednesday, October 29, 2014

Cozy sweater season does not have to be hide-my-seasonal-stomach-behind-this-slouchy-sweater season too! When the rest of the world uses the holidays as an excuse to jump mouth first into indulgence, SICFIT Scottsdale can help you make healthy and satisfying choices throughout this sugary, creamy, cheesy time of year with our Shed the Stuffing Seminar!

Learn how to enjoy the holiday season without feeling deprived, or like you have just undone 11 months worth of hard work and discipline in the gym and in the kitchen. Join SICFIT Scottsdale Tuesday, 11/18 at 7pm and commit to feeling your best during this feel-good season!

Foam roll + bands + PVC + partner stretch
5 Rounds
1 Minute run or row at 50% capacity
1 Minute run or row at 75% capacity
EMOM for 11 Minutes
8 Dumbbell push press
8-10 Reverse pull up
EMOM for 11 Minutes
7 Single arm kettle bell swing (14 total)
15 Mountain climbers (30 total)

Photo by: Jeff Kubina


“I Just Like Burpees…” WHAT?!


Strength in Conditioning for Tuesday, October 28, 2014

Did he really just say, “I just like burpees because all I have to do is just not stop”…? Ok Coach Jorge, we know that you’re a beast but now we also know that you have totally lost your mind too! We still can’t wait to come out and support you as you defend the Rush Club Middleweight Belt!

Come cheer on Coach Jorge at the Phoenix Celebrity Theatre on November 7th at 7pm. Like he says in the clip below, your ruckus helps him tune everything else out and focus on the each brutal task as hand!

Barbell complex
3 Rounds
6-8 Deadlift
20 Second rest
20 Unbroken kettle bell swings
3 Minute rest
1000 Meter row
3 Rounds
10 Push press or thruster
10 Pull ups
20 Push ups
30 Air squats
Then 300 meter run or row
LIFE modifications: 4 Minute row + 10 barbell push press + 10 ring row + 10 push ups
FITNESS modifications: 10 Barbell thrusters + 10 jumping pull ups
SPORT modifications: Thruster 105/75



Strength in Conditioning for Monday, October 27, 2014

HIIT (High Intensity Interval Training) is pretty trendy right now in the fitness world. And for good reason! HIIT workouts have been scientifically proven to be more effective at burning fat than traditional forms of exercise. Not to mention, this style of training conditions both anaerobic and aerobic capacity in a single workout. But this trend is nothing new for SICFIT Scottsdale. We’ve been coaching our members this way from the start! Perhaps this makes us trendsetters… but we prefer to think of ourselves, instead, as leaders.

Ring row + push up + holds + l-sit +tucks
5×5 Muscle snatch with barbell
3×10 Kettle bell or dumbbell lunge
5-3-1Press strict
2 Minute max burps
1 Minute rest
2 Minute max wall balls
1 Minute rest|
2 Minute max calorie row


Movie Night at SICFIT Scottsdale


Strength in Conditioning for Saturday, October 25, 2014

It’s Movie Night at SICFIT Scottsdale! Bring your own healthy rendition of an at-home movie snack  and we’ll chow down as we watch “Fed Up”, an educational film that the U.S. food industry doesn’t want you to see! See you tonight at 6pm!

1000m Row | Switch every 100 meters
1000 Single jump ropes | Switch every 100
100 Push ups | Switch every 10
200 Sit ups | Switch every 20
300 Air squats | Switch every 30
1000 Single jump ropes | Switch every 100
1000m Row | Switch every 100 meters


Dear Barbell…

Strength in Conditioning for Friday, October 24, 2014

Bring it on barbell! Because today is the day I put everything I have learned in the way of form, mechanics, and mental toughness to the test. Today is the day that I plant my feet beneath you unafraid. Today, I apply the patience and focus that you demand. Today, I find the strength within myself to thrust, jerk, clean, press, and squat like my life depends on it. And because of all this, barbell, today… you will lose.
Hallie Flood takes 3rd at Barbells for Boobs Fundraiser . 

3×10 Push up + sit up + air squat+ burpee + ring row
DL + HC + FS + PP + BS + J
3 Each with barbell
3 Each weighted
Them, 20 minutes to build heavy triple power clean
9, 7, 5, 3, 1 Power clean + thruster:
LIFE: Hang clean + push press 45/35
FITNESS: PC 65-95 + thruster 45-75
SPORT: 135/95
2 Minutes max burpees


Trick Your Treats into Cash!

Strength in Conditioning for Thursday, October 23, 2014

Want to know the  most evil thing about Halloween? It kickstarts the most gluttonous time of year with a pillow case full of sugary, processed, individually wrapped pieces of tempting torment! This year you can play the trick on your treats by turning your sack of sugar into some doh-rae-me! Have your Lil’ Beast turn in their halloween candy to any available coach from November 1st through the fifth and they will be award one dollar for every pound of candy they surrender!
Upper thoracic foam roll & arm swing
Bench press
Stiff leg dumbbell/kettlebell deadlift | tempo 40×1
Broad jump
LIFE: 10-12 Bench press
FITNESS: 5-8 Bench press
SPORT: 3-5 Bench press


The Ab-Wheel and Barbell Rollout


Strength in Conditioning for Wednesday, October 22, 2014

Anterior Core Stability

The abdominals play an important role in anterior core stability.  The abdominals posteriorly tilt the pelvis and flatten out the low-back.  Good abdominal function is necessary to prevent anterior pelvic tilt and lumbar hyper-extension (see illustration B).  This anti-extension role is crucial during deadlifting and overhead pressing.


Illustration taken from the “DNS Self-Treatment Booklet”


The Abdominals Role in Breathing

In addition to supporting good pelvic and low-back alignment, the abdominals play an important role in breathing.  The contraction of the abdominals provides resistance against the downward contraction of the diaphragm.  This counter-pressure support the diaphragms dome shape during breathing.  When the pelvis is anteriorly tilted and the abdominals are lengthened, they are unable to assist the diaphragm in providing core stability.

Core-to-Extremity Movement

This proximal core stability is what supports distal arm and leg movement.  Core-to -extremity movement is stabilized by intra-abdominal pressure.  The interaction of the abdominals and diaphragm is what creates intra-abdominal pressure.

Movements that train anti-extension in the sagittal plane include the RKC plank, Kolar Wall Bug, ab-rollout, and bird-dog exercise.

Ab Wheel Rollout Key Points

  •  First extend the hips before rolling forward
  • Maintain a neutral spine throughout exercise
  • Progress distance using wall to block range at first
  • Stop rolling forward before low-back begins to extend

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

2 Rounds 
Lunge 1 minute
Jump rope 2 minutes
Crunch + sit up + plank + flutter kick
3 Rounds
20 Back squats
15 Burpees
10 Pull ups
05 Handstand push ups
1k Row
Rest 10 minutes
LIFE: Barbell
FITNESS: Jumping or kipping pull ups + plate push ups #45/#25
SPORT: Goal is bodyweight back squat


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