SICFIT Scottsdale is still looking for volunteers for this event! Please sign up at the gym or email firstname.lastname@example.org to volunteer!
Programming for Monday, September 16, 2013
2k Row @ 80%
10 Push ups + 15 dips + 20 double unders
Programming for Saturday, September 14, 2013
Wall balls. We love to hate them and we hate to love them. With their heart-pumping, shoulder recking, and glute fatiguing power, they can truly make or break a workout. Today when you and your partner share in completing 150 of these menacing repetitions, try and breath through them and recover as much as possible as you wait for the ball to travel from the target back to your palms. With wall balls, the name of the game is smooth consistency. Stay positive and remember, all it takes is one wall ball at a time to get to 150!
Buy in: 1k row
Kettlebell swings #55/35
Pull upsCash out: 1k row
Programming for Friday, September 13, 2013
Lifting heavy is a relative concept. What is heavy for one athlete would not be an appropriate weight for another. Additionally, what is heavy for the same athlete can fluctuate form day to day, week to week, and year to year. Let us resolve ourselves today to find our own definition of heavy. This is how we get stronger my friends, one day at a time.
Hang power clean
Max distance row in 3 minutes
Programming for Thursday, September 12, 2013
When conversation turns to nutrition here at SICFIT Scottsdale, you have probably heard words thrown around like, “paleo,” “primal,” and “bacon,”… lots and lots of bacon! Whether you are in the dark about these terms, or your are a paleo-pro, join us tonight at 7:30 for Food as Fuel. We will chat about the basics of the paleo lifestyle, and how this nutrition plan can help you achieve the goals you have for yourself. Use this free class to kickstart or reinvigorate your commitment to the dietary component of your fitness and wellbeing!
FITNESS: 185/105, Double unders
SPORT 295/185, Double unders
With all the changes going on around us at SICFIT Scottsdale, one of the things that remains the same is how YOU, the students, are our biggest fans! Because you have seen success in your FITness you tell people, and the word spreads! So now, instead of just telling people how much fun you have at SICFIT Scottsdale, why don’t you show them!
Invite your friends, family, neighbors, coworkers and the server at your favorite restaurant to Guest Days at SICFIT Scottsdale September 24th – 26th. The student who brings the most guests will win a FREE SICFIT Scottsdale tee or tank!
Guest Days are open to ALL FITness levels, so let your friends know there is nothing to be afraid of! See our class schedule below!
Programming for Wednesday, September 11, 2013
On September 11, 2001, our nation was wounded. To help heal the tragic scars, friends, family, neighbors, and strangers lent their time, resources, and shoulders to cry on. And though the wounds of 9/11 run deep and true, it also brought our nation together, united under genuine love, and compassion for one another. Today we remember this unity and honor the lives lost by uniting ourselves once again to not only heal our wounds, but to celebrate our strength.
The “Here’s to the Hero’s” memorial workout will be held at 7am, 8am, 5pm, and 6pm. These classes are free and open to the community, so brings your friends and family to share in the experience. Come workout alongside men in Women in Uniform, make a donation the the amazing 100 club, and get a free protein shake from DS Nutritions! Come check it out!
20 Minute AMRAP
9 Burpees + 11 pull ups + 21 kb swings
Stretch of the Week
Programming for Tuesday, September 10, 2013
There is a certain respect one must have when approaching a barbell. It is a kind of salute to the power it possess and the power it demands. The barbell accepts only so much manipulation. The key to directing it’s its path is rather to manipulate your own self around it and to receive its weight with balanced, centered, and controlled poise. The barbell will accept nothing less.
STRENGTH IN CONDITIONING
A. Barbell progression barbell only, x3 rounds of 3
B. 3 Position power clean, 10 rounds of x1 rep each
C. Split Jerk off rack
LIFE: 8-10 push press
FITNESS: 5-8 push press
SPORT: Find heavy double push press
Programming for Monday, September 9, 2013
Many people don’t look forward to Mondays. But Monday means we have a whole new week to achieve and excel! Perhaps you didn’t stick your nutrition plan or fitness regimen as well as you would have liked to over the weekend. Perhaps there was a personal or work project you didn’t quite finish last week. Well guess what!? Thanks to Monday we have brand new opportunities to be the best that we can be! Let’s go out there and be epic!
2 Minute row/run/jump rope
1 Minute air squat/push up/sit up
30 Second burpee, 30 second rest
STRENGTH in CONDITIONING
A1. 5 Tough back squats (30 rest)
A2. 8 Strict dips (30 rest)
A3. 12 Strict push (30 rest)
A4. 4 run or row 150 meter sprint (2min rest)
LIFE: Barbell back squat/tempo ring row/tempo push up/AIR dyne 30 seconds
SPORT: Deficit push up #25/15 plates
Programming for Saturday, September 7, 2013
The best things in life usually don’t happen when you are by yourself. And even when they do, they become even better once we share the experience with another. Why would working out be any different? The intensity and effort we put forth in a physical challenge instantly multiplies once a partner who is counting on us is added to the mix. This Saturday, see what you and your partner can achieve, together!
Today’s workout will be performed in teams of two. Each athlete must complete at least 10 reps of each movement before alternating, and the order of performance must remain the same from start to finish.
30 Box jumps/step up (24/20)
25 Medicine ball sit ups (20/14)
20 Partner deadliftt (225/135/185 co-ed)
15 Partner burpees
10 Leap frog