Have You Met Your 2013 Goals Yet?

 

Programming for Friday, November 1, 2013

With two measly months left in 2013 it’s time to check back in with the goals we have a set for ourselves this year. Perhaps you set your sights on finally getting those double unders, getting a 10 pound PR on your snatch, or maybe your goal was to spend more time reading? If you smashed this goal to smithereens, congratulations! Revel in your accomplishment and start thinking about what you want to demolish in 2014. If these goals are still just outside of your reach… well guess what folks? We still have two whole more months left! Let’s refocus and finish this year off right!
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Goal Setting at CrossFit Scottsdale

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WARMUP
Bear crawl + lunge + single leg toe touch + long jump
SKILL 
Jump rope progression
STRENGTH
Push press | 5 – 3 – 1 x 2
TEST 
800 Meter run or 1000 meter row
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See You in Hell

 

Programming for Thursday, October 31, 2013

Happy Halloween SICFITers! Though this night is typically thought of as an evening of hellish activities, ghosts and goblins aren’t exactly the kind of hell that scares us straight at SICFIT Scottsdale. Nope, we’re a little more likely to feel the rush of fear in the face of an entire nights worth of demanding, gut-wrenching physical challenges. But that fear is enticing — we want to unmask it’s mystery and conquer it! Well your chance to spend the night in hell and (maybe) live to tell about it is coming up November, 22 at SICFIT Scottsdale’s Hell Night!  Check out this blog for more details and sign up here or at the gym!
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HappyHalloween

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OLY
Snatch progression DL
12 Minute EMOM
Odd minute: 3 tough power snatch
Even Minute: 7 burpee box jump/burpee step up
CONDITIONING
7 Rounds
Life: 7 Power snatch 55/35 + 30 single unders
FITness: 7 Power snatch 75/55 + 21 double unders
Sport:  7 Power snatch 95/65  + 21x double unders
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SICFIT Scottsdale Does More With Less

 

Programming for Wednesday, October 30, 2013

At SICFIT Scottsdale we like to do more with less. Sometimes the workouts with the smallest rep-schemes pack the biggest punch! And that is exactly what you can expect from this week’s WOW — a total knock out!

WARMUP
Kettlebell progression
SKILL
Double under
Handstand/push up holds
WOW #17
Life: 15-12-9 | Burpee + KB swing russian + single under
FITness: 21-15-9 | Burpee + KB swing 55/35 + double under
SPORT: 21-15-9 | Burpee + KB swing 75/55 + double under

Stretch of the Week
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FRXc-sW-Thoracic

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Age Ain’t Nothin’ But a Number, Baby

 

Programming for Tuesday, October 29, 2013

Forget about the saying “30 is the new 20″ because let’s face it, 30 is and always will be 30 no matter what way you slice it. Same goes for all the other numbers we associate with the years of our lives. But in the SICFIT world, age truly is nothing but a number. With our steadfast determination to manifest health and wellness in peoples’ lives — and not just physically… we’re talking a deep, whole-life kind of fitness — our members don’t simply survive as they ascend in years, they thrive!

Chronicling his daily experience thriving at 35, our very own Luke Kayyem has put his life in the spotlight as a way to help readers “feel good, look great and get the most out of your 30 something year old body.”

“My name is Luke Kayyem and I am a FITness entrepreneur who runs a  successful Strength In Conditioning facility and has been in the FITness industry since I was 19. My mom was a hippy who gave me soy and tofu because she thought that was healthier than steak and potatoes. Needless to say I needed to do my own research and learn what was good for my gut health and personal wellness. In high school I ate bagels and cream cheese, turkey sandwiches and pasta. Sure I was a growing boy and yes I was playing 3 sports a year but I would never let my kids (Kanon, 6 and Camille, 5) eat that many USDA government suggested servings of bread and pasta a day. ” To see more check out his FITness blog on SICFIT.
You can also read some of my favorite blogs as well.

KOKORO 16

FATHERS OF THE FUTURE

NEW BEGINNINGS

DAD’s RULES

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Tuesday Oct 29
Baseline warm-up at 50%
A1 front squat 5.5..3.3.1.1 (30 sec rest)
A2 strict chin up pause at top 1 sec pause at bottom 1 sec x5-8
LIFE use ring rows
FITNESS bands ok (2min rest)
1/2 baseline at 75% (5 min walking rest)
BASELINE at 100%

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Women, Evolved.

 

Programming for Monday, October 28, 2013

Did you know that the best medical wisdom during the 1900s thought that women were a few rungs lower on the evolutionary ladder than men? That women were implored to conserve their limited physical and mental resources for fear of over exertion, and were instructed to avoid even light manual labor? We’ve come a long way baby. As the women of SICFIT, we are Women Evolved.

Women- Evolved. from Tony and Max – Video Production on Vimeo.

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WARMUP

Dynamic warm up
Band mobility
STRENGTH
Build to heavy 5 rep deadlift
A1 x5 rep deadlift
A2 x5 burpee long jumps
A3 x6 touch and go shuffle runs 10′
2 Minute rest and repeat x4
CONDITIONING
30, 20, 10… Kettle bell swings + air squats + box jumps
LIFE: Russian swing + air squat + box step up 20″
FITNESS: Russian swing (heavy) + jumping air squat + box jump (step down)
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24″/20″
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Spartan Who? What Mudder? This is the SICEST Course!

 

Programming for Saturday, October 26, 2013

Sometimes the obstacles of life just keep coming at us, one after the other. Lucky for us SICFIT Scottsdale specializes in training us to handle these obstacles — be them physical or emotional — with power and poise. Today’s obstacle course will teach us to put our head down and keep pushing even when it seems like there is no end in sight. There is always an end, and today’s will be just on the other side of that wall.
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Games 2012 Individual Event 2 Obstacle Course

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WARMUP
Walk small lap
Jog small lap
Dynamic Movement
SICFIT OBSTACLE COURSE
2 Rounds
Jump over wall or do x21 air squats
Run big lap
Lunge down and back
Push sled down high and back low
Lunge down and back
Tire flip down and back
Lunge down and back
Farmers carry down and back
Lunge down and back
Run big lap
Jump over wall or 21 air squats.
Rest 5-10 minutes and repeat
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Who said candy was a bad thing?

At SICFIT Scottsdale we don’t think so…that is if you bring it into the gym to exchange it for money!! That’s right gouhls and goblins, for every pound of candy your bring into SICFIT Scottsdale we will give you $1! Your dentist will thank you, your FITness will thank you, and guess what…the Troops will thank you. We will be sending hard candy to our troops overseas!

So see how good candy really is?

We will be collecting candy from Halloween Day until Monday, November 4th.

halloween-candy

Athlete of the Month: Exclusive Coaching Client Valerie Raja

Valerie RajaExclusive coaching client Valerie Raja has been chosen as the SICFIT Scottsdale Athlete of the Month. Valerie is being recognized for her incredible gains in the past few months and consistent attendance and determination both in private training sessions and in Strength in Conditioning classes. Valerie started training privately with the goal of being able to do unbroken unassisted pull ups and passing the SICFIT Scottsdale level testing series. We quickly put a plan and schedule in place to get her stronger, sharpen her skill set and get her more confident with the Olympic lifts. The hardest part was scheduling some built in rest days. If you know Valerie, you know that she doesn’t like to sit still so developing a program with the proper amount of work: rest ratio was a challenge.

 In April, she passed the Level 1 test with a score of 100%. In June, she achieved her pull up goal and with her mother and sister cheering her on she passed the Level 2 test beating out all of the gentleman training alongside her. Valerie has quickly become one of the strongest ‘pound for pound’ females in the gym and I don’t see her slowing down anytime soon.

Here are some benchmark comparisons to show Valerie’s SICcess:

May 2013: Clean & Jerk PR 75#
August 2013: Clean & Jerk PR 95#
October 2013: Clean & Jerk PR 130#

May 2103: Squat Clean PR 80#
June 2013: Squat Clean PR 105#
September 2013: Squat Clean PR 120#

Valerie Raja: SICFIT Scottsdale

Valerie is a friend, wife, full time operating room nurse in Scottsdale and an incredibly committed, disciplined and dedicated athlete.  She has a quite humbleness and presence that makes others take notice. Valerie, thank you for listening to Tony and I when we say to take rest days and for trusting us when we say that patience pays off when it comes to the Olympic lifts. Everyone can learn a lesson from you. I am honored to be your coach.

 Najla

What Does Functional Fitness Mean to You?

 

Programming for Friday, October 25, 2013

Today’s SICFIT Scottsdale workout has functional fitness all over it. Want to ensure that you have a reliable means of transportation for your entire life.. i.e. your own two feet? Well our running and walking warmup will keep those legs kicking! How about being able to push yourself up from off the ground? Or what happens if you need to lift your body weight up and over an object? Today’s push ups and chin ups will train you to do this effectively and efficiently. And for when it feel as if the weight of the world is on your shoulders… well by golly its a darn good thing we practice back squats! What does functional fitness mean to you? Comment below or on this blog’s link on Facebook!
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MoveLikeNeverBefore
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WARMUP

2 Rounds
Run 300 meters
walk 150 metes
STRENGTH in CONDITIONING
4 Rounds
10 Tough but successful back squats | 30 second rest
5 Strict chin ups | 30 second rest
8 Strict push ups | 2 minute Rest
LIFE: Barbell back squat | tempo ring row | tempo push up
SPORT: Deficit push up on 25/15 plates
FINISHER
Max barbell strict press
Max barbell back squat
*no pause between reps or sets
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