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.


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.


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!

2 Rounds
Run 300 meters
walk 150 metes
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
Max barbell strict press
Max barbell back squat
*no pause between reps or sets

Whole Life Challenge Finals are around the corner

Hey Team,
We are on week seven of the Whole Life Challenge and everyone is kicking butt.
Who has created a habit that has stuck with them so far? (This is where you send me a response. I really do want to hear about your lifestyle StairsMotivaitondesign changes)
THE FINAL workout and Celebration starts at 8am on Saturday November 2nd. 
Be there!
We will be doing the same workout that we kicked off the competition with, so you can see your improvement. After that everyone is invited to the Potluck!

The Lab After Dark @ SICFIT Scottsdale


Programming for Thursday, October 24, 2013

Looking for an opportunity to finally hone in on those skills that you just can’t seem to master? How about those lifts you are ready to PR in, if you only had more time to work on them? Sound like you? Well then, late nights every Thursday at SICFIT Scottsdale is the place to be! Lab After Dark is a supervised open-gym, where you have 90 minutes to ask questions, receive helpful critiques, and refine your skills. Check out this video at SICFIT.com to get a feel for let’s-get-to-work vibe you will find at Lab After Dark. Hope to see you tonight at 7:30!


Find more videos like this on SICFIT


Run 2 big laps
Walk 2 small laps
10 Rounds: 10 Sit ups + 10 push ups + 10 overhead squats (pvc)
Run 2 big laps
Walk 2 small laps
Lunge 50 steps + 5 burpees + 40 steps/4 burpees + 30 steps/3 burpees + 20 steps/2 burpees + 10 steps/1 burpees
Run 2 laps + 2 walk laps
5 Minute plank stop clock when you stop


This is Your Brain on SICFIT


Programming for Wednesday, October 23, 2013

We all know that physical activity is good for the body, but did you know it is good for the brain as well? If the right-most image depicts brain activity after a short stroll, imagine what the ol’ noggin has going on after today’s WOW?! At SICFIT Scottsdale we work you from head to toe and from the inside out!


500 Meter row
Movement prep wall ball+ kb swing + burpee
Gymnastics rings tuck + hollow+ l-sit + muscle up progression
WOW # 16
500 Meter row + 30 wall balls
500 Meter row + 30 kb swings
500 Meter row + 30 burpees
LIFE: Ball slams 14/10 + russian swings 35/15
FITNESS: Wall ball 20/14 + kb swing 55/35
SPORT: Wall ball 30 + kb swing 75

Stretch of the Week



Family and Friends Welcome!


Programming for Tuesday, October 22, 2013

Have a few friends and family members who keep saying things like, “I really need to get back in shape… amp up my workout… lose some weight… get healthy… get a handle on my diet,” etc? Well, then it is time to get those folks to stop by November 2nd when all classes are FREE to anyone interested in trying SICFIT Scottsdale! Let your friends and family see for themselves how SICFIT Scottsdale can help them reach their goals!
Summer Guest Days 2013 pics only>

3 Rounds
I Minute of lunges
1 Minute of air squats
1 Minute of scissor kicks
LIFE : 5 Strict press + 5 push press with barbell | 8 Rounds, 1 minute rest
FITNESS: 5 Strict press + 5 push press | 5 Rounds, 2 minute rest
SPORT: 5 Strict press + 3 push press + 1 push jerk | 4 Rounds, 2 minute rest
LIFE: 10 Sit ups + 10 hand release push ups + 300 row | 3 rounds for time
FITNESS: 10 Lying knees to elbows + 10 deficit push ups 15/10 plates + 10 sit ups | 4 rounds for time
SPORT: 12, 10, 8, 6, 4, 2 toes to bar + handstand push up

SICest of the Southwest II was a SICcess!!

In case you missed SICest of the Southwest this past Saturday, you can view all the footage by visiting SICFIT.com, but in the meantime, check out the SICFIT Scottsdale Team working hard!

Congrats to everyone who competed past weekend and we look forward to seeing you next year.

Get Down With The SICNESS


Programming for Monday, October 21, 2013

The aftermath of SICEST of the Southwest II should be a sight to see in gyms around the region today! We have a feeling that competitors, spectators, judges, and crews will return to their gyms today ready to crush whatever workout is laid out in front of them. The hype of Saturday’s event was just so infectious that everyone in attendance or who watched as SICFIT.com simply cannot help but to GET DOWN WITH SICNESS!


Barbell progression DL/HC/FS/PP
20 Minutes to find heavy single power clean
3 Minute Rest
8 Minute AMRAP
Power Cleans at 90%
+ 2 Minute max burpee beginning at 8:01

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