Bring a Friend, Gain a Workout Buddy!


Strength in Conditioning for Friday, September 5, 2014

Don’t forget to round up all the folks in your life who you know will fall in love with all the positive change SICFIT Scottsdale can help them implement into their lives. Bring them with you to tomorrow’s free intro workout at 10am. Once they get a taste of how SICFIT’s Strength in Conditioning functional fitness and HIT programming is unlike anything they have ever done before, they will be hooked and they will have you to thank… And you will have another workout buddy!

Agility/line drills 5 min
2-3 Even teams
Beginning on back run across gym, perform 7 reps of an exercise, run back and tags out.
First exercise- burpees
Second exercise- push ups
Third exercise- broad jumps
Fourth exercise- Bear crawl down and back
7 Minute AMRAP
6 Shuttle runs
6 Push ups
6 Sit ups
6 Burpees
Rest 2 min
5 Minute AMRAP same thing
Rest 2 min
3 Minute AMRAP same thing


Save Your Stress. Workout More Not Less.


Strength in Conditioning for Thursday, September 4, 2014

It’s Thursday. It’s been a long work week with another day to go till the weekend. We totally get it that sometimes the last thing you want to do is cram your schedule even tighter with a trip to the gym. But when you’re arguing with yourself about all the reasons why you can’t workout today, remember that SICFIT Strength in Conditioning doesn’t just strengthen you physically, it also strengthens your capacity for the other strenuous area of your life. So instead of stressing out about whether or not you’re going to workout today, come channel that stress into your conditioning so you can be calmer and more clear headed for the stressors in your life that you cannot control.
photo 3.

Run/row 1600m
Burgener Snatch warm up with pvc, then with bar
Double under practice 10 minutes.
15 Minute AMRAP
150 Jump Ropes
15 Push ups
15 Dips
15 Behind the neck push press
LIFE: 60 second jump rope or 150 singles + bench or parallete dips, pvc or light bar strict press
FITNESS- Single under, bench dips, light bar push press
SPORT: Double unders, ring dips, 75/35 push press
Run/row 1600m for time, for scoreboard

Squat Mobility & Motor Control for an Upright Torso


Strength in Conditioning for Wednesday, September 3, 2014

he fourth point of performance (upright torso) requires flexibility in the ankles and hip flexors. If elevating your heels with a change plate helps you keep your torso upright – improve your ankle dorsiflexion. The ‘ball under foot’ exercise for the plantar fascia restores the tissue on the bottom of the foot. This helps improve ankle dorsiflexion because the plantar fascia  (connective tissue) merges with the achilles tendon continuing up into the calf muscle – forming a continuous line of pull that supports ankle motion.

The hip flexor assessment will help you determine if your quads and/or psoas (deep hip flexor) are tight on each side. The pictured stretch for psoas releases the deep hip flexor and associated connective tissue down to the hip.

While flexibility is required for an upright torso, sometimes motor control is the issue. If holding a plate in front improves your form, use the plate loaded front squat and goblet squat to improve core engagement and stability. Athletes with poor motor control will sometimes mistake the issue as a flexibility limitation when what they need is to groove the pattern with a light weight for better squat mechanics.

These three components play a big factor in maintaining an upright torso, along with good hip flexibility, which you can revisit here.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™
Upright-Torso-Squat-Fix Upright-Torso-Squat-Test

5 Rounds
100 Meter easy row
100 Meter hard row
Hamstrings and glutes
Pistol practice
5 Rounds with 90 seconds rest between rounds
LIFE: 10 Straight leg deadlift + 5 burpee broad jump
FITNESS & SPORT: 10 Deadlift with ascending weight each set + 5 burpee broad jump

Please welcome SICFIT Chandler to the team of fitness professionals.

It is with great power and responsibility that we welcome our newest SICFIT gym SICFIT Chandler to the team of Fitness Professionals. A 3,200 sq/ft space located inside the newly renovated Chandler Ice Den. This state of the art strength in conditioning facility will be lead by Nathan Atchison the primary owner and operator. Nathan and his team share a passion for fitness and nutrition that begun years ago when he was a child growing up in Southern California. Nathan, his wife Shannon and their 7 year old daughter Madyson are the pride, joy and dedication of his life. He shows the same love and caring for his clients, members and students as he does his friends and family. If you would like more information and to schedule your FREE introductory training session contact 760.668.7409

SICFIT Chandler is located inside the newly renovated Chandler Ice Den.
7225 W Harrison St. Chandler, AZ 85226.
Off the 10 freeway and Ray rd

SICFIT licensed gyms are designed to enhance the lives of our students through educated coaching, nutritional counseling, challenges, seminars, level testing and community events. Our three levels of training and nutrition are the backbone of our exercise philosophy simply described as LIFE  I  FITNESS  I  SPORT where our goal is to simply improve the quality of life, to become better than (yesterday) or to score the most points to win.

     We introduce personal athletic achievement into sport and train athletes ranging from kids to seniors and from “push up to podium.” We believe that being physically FIT and healthy is inspiring; it feels good, builds confidence, enriches our lives and allows us to live our best by becoming better leaders, parents, children and humans. We believe that every SICFIT gym should teach all facets of human movement including but not limited to functional movements, personal training, gymnastics, periodized strength training, pre-hab, mobility, flexibility, yoga, Olympic weightlifting, competitive FITness, military training, endurance adventure racing, nutrition coaching, life coaching, supplement prescriptions, body fat analysis, customized programming and above all else holding ourselves, coaches and students and our facilities to the highest possible standards and accountability.

The SICFIT Licensee will be given the rigorous standards, structure and systems to open, run and execute a high level Strength In Conditioning facility. The support given will provide a platform for success of any hungry Trainer, Coach or Athlete. The tools are prepared and delivered, and with hard work and commitment, you will out perform your competitors. We strive for a community of fitness business leaders with outstanding, highly qualified coaches, and a safe and supportive environment.

To learn more about a future in fitness visit us at SICFIT Gym’s “Future of Fitness”

Looking for a ROCKSTAR: Now hiring a General Manager

SICFIT is looking for a Full Time General Manager to manage the north Scottsdale location.
Rockstars only apply please!
Competitive salary, bonus, flexible schedule and profit sharing incentives. Opportunity for continued growth in the organization.
-Will working behind the scenes be as rewarding as being in the spotlight coaching and training?
 -Do you enjoy managing others, events,
customer service and paperwork, which includes the administration involved with computers, e-mails, voicemail, schedules, databases, websites, social media and accounting?
 -Is organization and management of several moving parts your strong suit?
Unless you answered a resounding YES to all three statements, you may need to continue searching for the next step in your career.

The General Manager at SICFIT is the master magician. Being at the helm of the entire organization means the day-to-day grind such as daily facility operations, events, sales, teaching and training with the ultimate responsibility to execute the companies vision, hire the right team and steer employees in the same direction to help members achieve their goals and increase company profits.

General Manager must possess the following characteristics:

Visionary. Not only should you know the ins and outs of the fitness business (including coaching, sales, products, programming and people), but you should also possess a unique mindset that sees beyond what everyone else is doing to help you shape a facility’s legacy. You must be an out-of-the-box, big-picture thinker and problem solver.
Puzzle Whiz. You will need to recruit, hire and train the right people and put them in the perfect spot to thrive. The same is true for retail products and programs. You must be able to put together the perfect combination of planning and execution based on the current and future needs of the facility. This is a fun challenge that doesn’t have a clear finish line and requires constant tinkering.
Proficient Profiteer. Profits keep the doors open. To be profitable, you must have a firm grasp on accounting principles and understand spreadsheets and budgets. Your sales and networking expertise helps you drive revenue, which is paramount for SICcess of the business
Branding Brain. You need marketing and communications savvy to articulate the mission and vision to the community through thoughtful  and relevant strategies and tactics.
Conscientious Customer Care Giver. A majority of your time will be spent talking to members. Yes, you will have an office, but if you are locked away behind closed doors, the facility will not thrive. You’ll answer all inquires/complaints from members and employees, and you’ll be expected to develop creative solutions to keep the ship sailing.
Be able to sell yourself, health and wellness the environment and our services. Sales should be natural and happens all of the time. It is the lifeblood of the business. Without new members and upgrades the business will not grow. Can you talk to strangers? Pass out business cards? Seek out opportunities? Make things happen?
Fitness is a business, after all. Paperwork is a byproduct of running a facility. If computers excite you and creating documents, spreadsheets and flyers make you leap for joy, management might be the perfect fit. On the other hand, if you hate anything technology-related and you’ve resisted the urge to get e-mail because you think it’s a passing fad, you might want to rethink this position.
Organizing yourself is tough enough, but running a department—let alone an entire facility—requires more than petrified multitasking. If you have color-coded calendars for your life and have mastered your IPhone, organizing a team will be a fun challenge.
Continuing Education. Not only is it imperative that you are certified by a nationally recognized, accredited organization, but you must also stay current with continuing education in order to properly evaluate, educate and grow our programming. Your thirst for knowledge should be outweighed only by your excitement for passing along the nuggets you receive to the team. You don’t have to be the best instructor, but you certainly must possess a keen understanding of exercise physiology, for all levels of the SICFIT training mythologies LIFE | FITNESS | SPORT, communication techniques, class design and delivering the SICFIT experience.
Teamwork Taskmaster. While it’s true you’ll need to be able to sub classes and step in to fill any voids, your ultimate objective is to create a team of highly skilled players who have a vested interest in the organization, each other and the members. The ability to create an empowered environment where part-time coaches with many outside interests have a desire to go above and beyond for you, the gym and one another will make a tremendous difference.
Accountability. “How can my actions speak louder than my words?” Holding your teams feet to the fire. Doing what you say you’re going to do on time and without reminders.
Interested applicants should send a resume and short video (up to 3 minutes) of yourself (content is up to you… Why would we want to hire you as the GM?) to

SICFIT Scottsdale logo


Food as Fuel at SICFIT Scottsdale


Strength in Conditioning for Monday, September 1, 2014

The food we eat affects how we feel, look and perform. To learn more about which foods will give you the best results, join SICFIT Scottsdale for Food as Fuel. This free class will cover the basics of why a “practically paleo” nutrition plan will compliment your work in the gym, and how to simply incorporate it into  your life. Come with your questions, an open mind, and ready to write down ideas for quick and easy recipes, tips for grocery shopping, and how to stick to your plan when eating out and on the go! Food as Fuel will begin at  7pm on Tuesday, September 9th.
food pyramid.

1 Mile run or row
50 Push ups + 50 air squats + 50 burpees
Walk small lap
800 Meter run or row
25 Push ups + 25 air squats + 25 burpees
Walk small lap
400 Meter run  or row
15 Push ups + 15 air squats + 15 burpees
Walk a big lap
LIFE: Row 250 + 10 push up + 10 air squat + 5 burpee | Rest 1-2 minutes and repeat 5x
FITNESS :As prescribed
SPORT: Carry a plate on each run #45/25

Free Community Intro Workout


Strength in Conditioning for Saturday, August 30, 2014

Gather your crew and be the positive influence in their life by bringing them with you for your Saturday morning fitness routine at  SICFIT Scottsdale! Next week is the perfect opportunity to help a friend kick start a shift to a healthier life style because SICFIT Scottsdale is hosting a free Community Intro Workout at 10am! Start recruiting friends and family this weekend and by Saturday 9/6 you will have a whole posse to bring!
photo 1

Find a 1 RM strict press off racks
Tabata | 4 Minutes each
Single or double unders
Broad jumps
12 Minute EMOM
Odd minute: 16 lunges
Even minute: 12 hand release push ups

Give it Up for Our Champ!


Strength in Conditioning for Friday, August 29, 2014

When you see Coach Jorge around the gym, make sure you give him a pat on that back for his recent victory at Rush Club! As the Middleweight Champion, Coach Jorge’s win is a true testament to what dedication, diligence, and discipline in SICFIT Scottsdale’s Strength in Conditioning program can help you achieve! Congratulations Coach Jorge! We are proud to call you one of our own!


30 Back squats 30 reps
Max push ups
5 Rounds
Prolwer sled sprints + light job
LIFE: Low weight
FITNESS: 140/90 lbs
SPORT: 180/140 lbs
10 Minute AMRAP
Walk small lap with sprint on sidewalk


Time to Band Up!


Strength in Conditioning for Thursday, August 28, 2014

The coveted White Band is up for grabs tonight at SICFIT Scottsdale at 7pm sharp! We gave you the opportunity to assess your skills and strengths last week with our Practice L1 Test. Now its time to put the muscle to the movements and take the test for real! We are looking forward to seeing a ton of new white wrists around them gym!

5×5 Barbell progression DL +  HPC + Jerk w/barbell
25 Minutes to establish a heavy power Clean & Jerk
Row 800-600-400-200-400-600-800
2 Minute rest between sets

SICFIT Scottsdale student completes SEALFIT KOKORO 52 hour course

I would like to congratulate SICFIT Scottsdale student Paul Deuchar on earning the title of  Athlete of the Month. 


Hooya Kokoro class 34 you are secure! Were the final instructions given to us on the final day of the final evolution on the 52 hour  world renown SEALFIT academy in Encinitas, California. Paul and I had successfully passed the most rigorous civilian training program on the planet. But how did we get here? Let’s rewind the track back to Thursday July 10th a narrow 42 days prior to this adventure. 

Paul received an auto mailer email from SICFIT Scottsdale about meeting with me for a 6 month check in to see how things were going, were there any questions and what goals might we help him design and follow through with. What happened next neither of us could have ever imagined. Paul went on to discuss a goal he had of training to survive KOKORO  possibly within a year. I don’t quite remember exactly how it was said next but I believe I said why wait till 2015 let’s do it next month and I’ll even go with you! Within 24 hours we booked our trip and started preparing for exactly 6 weeks of brutal strength in conditioning that I designed with  a common theme of durability and duration, and so it began.

A sample day would look like this in the morning Pinnacle Peak Mountain run and in the evening a 30 minute grinder max pull ups + 300 meter run. The following day another 30 minute grinder 5x strict pull ups 10x strict push ups 15x air squats followed by a 100 yard sprint. We kept this up gradually increasing volume and distance all the way up to the final week where we executed a 30 mile ruck that started at SICFIT Scottsdale headed down to the very bottom of the city and back up taking us almost 11 hours total.

We were ready! At least physically, the biggest takeaway from KOKORO is the mental and emotional spirit and ability to do more than you ever imagined. Like not only staying awake for 3 days but performing under heavy training conditions with little rest and even less food. 

I could write about this all day but ultimately nobody knows what it’s all about until they experience it themselves. Thank you Paul for inspiring me to attend KOKORO for a 2nd time with my own goals in mind and more importantly my own “Why”. May this serve as a starting point for some of the greatest most successful years of your life. You are a true warrior and I would go into battle with you anytime, anywhere. Hooya Paul, hooya! 

Coach Luke Kayyem
The world is unpredictable and chaotic. Destiny favors the prepared (in mind, body and spirit). Hard physical training, proper nutrition, and strong values are foundational to living a good life. Personal Growth encompasses the whole person: physical, mental, emotional and spiritual. We believe that there is an athlete and warrior within everyone.  Leadership is best shown through example. We use what works and discard what doesn’t. We innovate. We treat everyone with respect, encouragement, and sometimes, tough love. The defining attributes of leaders is an unconquerable spirit, a burning desire to better oneself, and service to your teammates and communities.
What will you learn at KOKORO?
Loyalty – to our family and our team
Service – to others before self
Honor and integrity – in public as well as in private
Leadership and followership – we must be good at both to be effective at anything
Responsibility – we take it for both our actions and those of our teammates
Discipline – the only easy day was yesterday
Innovation – adapt, improvise and overcome
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