SICFIT Scottsdale Supports McKenzie Jackson

SICFIT Ambassador and Pro Golfer Dreams of the LPGA!

All sorts of Athletes come to SICFIT for the strength in conditioning they need to propel them to the top of their game. Sometimes though, these  pros need more than physical strength to reach their goals — they also need the strength from their community to support them. SICFIT Scottsdale has the opportunity to help one of our very own athletes achieve her dream of earning a spot on the Ladies Pro Golf Association (LPGA)! Mckenzie Jackson is a SICFIT Ambassador and Pro Golfer with a real shot at the LGPA, but she needs our help! Below is her message to her supporters and our community:
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McKenzieJackson

Hi everyone, just an update on where my professional golf career is headed for 2014. I just finished my second season as a professional golfer, and boy was it tough. In golf, as well as life, we have ups and downs. Well, right now I have hit the bottom. To play on tour, live and cover all of my expenses costs $50,000. For the past two years, I have had the help of a big sponsor, who paid half of my expenses. ($25,000). He recently decided to end his contribution for my career. This is tough to take in, because I know what it takes to make it on the LPGA, and I have it! A realistic time frame to make it on tour is 3-5 years. The 2014 season will be the start of my 3rd year on tour. I don’t want the reason I give up on my dream to be because of money. I’ve already had 6 friends end their careers because they didn’t have enough money to play. I CANNOT let that happen to me.. I would regret it for the rest of my life. I am at the point where I need a lot of financial support. Any type of donation will help me. Asking for money isn’t the easiest thing, but I NEED it to prolong my golf career. Whether it’s 50 dollars you can contribute, or 500. I need your help! 

To help raise some of this $50,000, I am hosting a charity golf event January 26th 2014. There isn’t any football on that day, just so everyone knows! I am seeking players, hole sponsors, and donations. I need to make a big dent in the $50,000 to get my season started in February. Some of the proceeds I raise will go towards the Prostate Cancer Society. I lost my grandpa 3 years ago to Prostate Cancer, and I wanted to give back somehow. Help me reach my dream of being on the LPGA ! Thank you for your time!

Let’s help Mckenzie earn that spot she deserves, and show her the strength of our community. Inquire at the gym or email info@SICFITscottsdale.com for more information.
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SICFIT Thanksgiving Schedule and Shenanigans

 

Strength in Conditioning for Monday, November 25, 2013

Do you best to keep your plate paleo this Thursday and don’t let this busy week slip by without getting your SICFIT on! SICFIT Scottsdale has got your back Monday through Wednesday and will be open as usual. Enjoy your Thanksgiving Thursday and then let’s get back at it on Friday! Take a break from the Black Friday shenanigans and come get your sweat on — for free! Consider the 8am, 12pm, and 5pm class as a early holiday gift!
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ThanksgivingLegos

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WARMUP

Clean progression
DL x3 | HPC x2 | HSC  x1
STRENGTH A
Start at 50% of your max clean. After each complete round rest for 90 seconds and go up by 10% until a missed lift.
The goal is to get up to 90%. If you fail try again and then go back to last complete round.
STRENGTH B
1 Minute max DL | 1 minute rest
1 Minute max PC | 1 minute rest
1 Minute max HPC  | 1 minute rest
1 Minute max HSC | 1 minute rest
1 Minute max bar over burpee
LIFE: Use starting weight of progression
FITNESS: 115/75
SPORT: 155/105
CONDITIONING 
5 Minutes nonstop
Jump rope recovery

Photo By: Martha_Chapa
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19 NOV SICFIT Ambassador Kawika Henderson Demos Today’s Lift

 

Strength in Conditioning for Saturday, November 23, 2013

For information and inspiration double whammy, check out SICFIT Ambassador Kawika Henderson’s video tutorial of the strict and push press. To refine your lifts today, pay particular attention to his instructions on when and how to breath. Proper breathing technique may just be the game-changing cue you have have been looking for to bring your lifting to the next level!

WARMUP
Dynamic warm up + band mobility + pvc rotations
STRENGTH
5-7 Minutes to build heavy 5 rep push press
CONDITIONING A
5 Rounds
5 Rep push press
7 Touch and go shuffle runs 10′
9 Toes to bar
2 Minute rest
LIFE: 10 Sit ups
FITNESS: Hanging leg lifts to hips
CONDITIONING B
30 Burpees
30 Second plank
20 Burpees
20 Second plank
10 Burpees
1 Minute plank
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The SICFIT Scottsdale “Hell Night” Begins at 1800, Sharp!

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Strength in Conditioning for Friday, November 22, 2013

Do you have butterflies in your stomach? Because we do! Twelve hours worth of them! If  you are participating in SICFIT Scottsdale’s “Hell Night,” led by United States Airforce E-6, Jade McLeod, it’s time to tap into that mental toughness because the challenge begins tonight at 1800 sharp! Only the strongest will make it till morning!
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Military Training
PT GRINDER
300 Meter back to front sprint
15 Minutes medball + pvc overhead + partner barbell carry
10 Minutes push up hold + sit ups  + lunges + burpees
CONDITIONING
20 Rounds with 20 minute time cap
5 Pull ups + 5 push ups + 5 air squats + bear crawl 20″
LIFE: Ring row pull ups | negative pushups
FITNESS: Banded pull ups | hand release pushups
SPORT: Kipping or chest to bar pull ups | deficit or clapping pushups
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SICEST of the Southwest II Throwback

 

Strength in Conditioning for Thursday, November 21, 2013

Taking it back to the SICEST of the Southwest II for this one, folks! Remember that gnarly snatch progression? The one that the top four women and men pro athletes had to throw down for a spot in the final workout? Yeah, that’s what we are doing today! Of course, that will only be after we complete at 12 minute EMOM of power snatches and burpees!
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SSWII_SnatchProgression

WARMUP
OLY snatch progression
STRENGTH A
12 Minute EMOM
Odd minute: 3 tough power snatch (not touch-and-go)
Even minute: 7 burpee over bar
5 Minute rest
STRENGTH B
SSWII Snatch progression
Max rounds in 5 minutes
1 Round = 1 snatch grip deadlift + 1 squat snatch + 1 overhead squat
SPORT: 135/95
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SICFIT WOW: Time to Test!

 

Strength in Conditioning for Wednesday, November 20, 2013

Wednesday is the perfect day of the training week for a fitness test. Waiting until Wednesday gives us two days of training to wake up and energize the body after the weekend. At the same time, as the mid-week mark, Wednesday isn’t so late in the week that we are too sore to accurately test our capacities. To top it all off, the extra pump from the Wednesday WOW is just what we need to keep our training fueled with urgency and enthusiasm for the rest of the week!
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Burpees at CrossFit Scottsdale

STRENGTH
LIFE: 8-10 Bench press | 5-8 Strict dips
FITNESS: 5-8 Bench press | Strict dips 4-6
SPORT: 3-5 Best press | 1 Muscle up | Max dips
3-5 Minute rest
WOW #20
For time:
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees
LIFE: Single unders | 5 Burpees each round
FITness: Double unders
SPORT: Unbroken double unders
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Stretch of the Week

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True Strength Requires Failure

 

Strength in Conditioning for Tuesday, November 19, 2013

One lift at a time, today we will get stronger — but only if we are not afraid of failure.  The only true measure of strength requires us to push ourselves to our own failures. Only then do we know what our limits are. From this perspective, failure is not an experience to avoid or get frustrated with, but rather is one that should be sought after. Let’s resolve ourselves today to view every lift as an opportunity for success, and every fail as a valuable revelation of our strength.
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RackBlackWhite

WARMUP
2 Minute run, row, air dyne, lunge
Run big lap + walk small lap
Barbell progression | x3 each x10 rounds
3 Minutes walking rest
STRENGTH A
Work up to heavy push jerk
LIFE: 8-10 Push press
FITNESS: 5-8 Push jerk
SPORT: 3 Push jerk
STRENGTH B
3 Minute rest
8 Minutes to find heavy power clean
STRENGTH C
3 Minute rest
Power Clean AMRAP with 90% of STRENGTH A
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Photo By: Greg Westfall
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12 Hours of Hell: This weekend

12 Hours of Hell is almost here! Are you still on the fence? Well it’s time to get off an sign up! This event is both physically and mentally challenging, but worth every hour. Call us at 480.922.3253 or email info@sicfitscottsdale.com. Check out the flyer for more information.

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NFL Training Day SICFIT Style

 

Strength in Conditioning for Monday, November 17, 2013

Professional athletes are some of the strongest, fastest, healthiest people on the planet. At SICFIT Scottsdale we take inspiration from the pros and their training to give you the most innovative and challenging workouts we can dream up! Today our inspiration comes straight from the NFL… minus all the pads, helmets, and cups!

NFLtraining

CONDITIONING A
4 Rounds
30 Back squats
Max effort push up
3-6 Prolwer sled sprints up + down
2 Small lap walking/light jog rest
LIFE: Sleds high up/high down | low-no weight
FITNESS: Sleds high up/high down, high up/low down low up/low down | #140/90
SPORT:Sleds high up/high down, high up/low down, low up/low down | #180/140
*decrease back squat reps by 10 each round
*score = back squat weight and push up reps
CONDITIONING B
10 Minute AMRAP
Walk 150 meter (small lap) then sprint length of sidewalk
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Image by: Jim Danvers

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Marathon Training – Week 3 Reflection

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ChildRunningGoFaster

Over train to injuries or under train to no results. How should we fall in the middle? What can your body handle? The key is what can your body recover from quickly? Running, lifting, swimming – all of these activities create very little benefit while you work. The real gains are made when the body works to rebuild itself, afterwards.

It is only during rest that we improve ourselves. In my reflections on week one and week two, I talked about creating beneficial stimuli to drive the rebuilding phase of the body. But really, how much time does it need to do that? In this post I want to concentrate on interval training rest periods. Let’s take sprinting for an example.

Sprinting is fantastic because it can raise the ceiling on our lactate threshold. The breakdown I use for sprint length variations are the following:

50m
100m
200m
400m
800m
1 mile

There are no absolute rules on the allotted time you need to take between intervals, but below are some time tables that reflect effective energy pathway replenishment:

Below 60 seconds of work (3:1 –  Rest:Work)
ie: A 30s run warrants a 90s rest.
50m, 100, and 200m runs

1 to 3 minutes of work (2:1 –  Rest:Work)
ie: A 2min run warrants a 4min rest.
400m runs

3+ minutes of work (1:1 –  Rest:Work)
ie: A 4min run warrants a 4min rest.
800m and 1 mile runs

Test these out and see how your body instantaneously recovers. Then after several practice sessions try throwing them out the window and resting extra short and extra long breaks. Try 200m repeats with only 20 second breaks. Then get someone to take a picture of you lying on the pavement afterwards. Then, you better send me that picture.

Next week I want to touch on periodization and further look at our rest schedule. And as always if you are interested in learning more on functional endurance training contact me, Coach Sean, at Sean@SICFITScottsdale.com. And come run with us sometime; join the SICFIT Scottsdale running club SICFEET.

Image by: Eneas De Troya
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