Strength in Conditioning for Tuesday, December 23, 2014
If you have been following along with the 12 Days of Christmas workout, keep at it! We’re almost home free! If you continue until the grand finale on Christmas Day, you will have performed….
- 300 Pushups
- 550 Overhead Squats
- 350 Sit Ups
- 90 Burpees
- Ran 3200 Meters (2 Miles)
- Held Plank for 14 Minutes
- Held 6″ for 6 Minutes
- 500 Double Unders or 2500 Single Unders
- 300 Dips
- 300 Walking Lunges
- 40 Handstand Attempts
- 1 Mile Run
Join your SICFIT Scottsdale family at Northsight Park at 1pm on Christmas day to complete the grand finale of the 12 Days of Christmas workout! In the aftermath, and there is no more work to be done, each and every one of us will have received the greatest Holiday gift of all… the feeling of personal accomplishment!
LIFE: Bench Dip & Ring Row or Partner Pull Up
“I can guarantee you most of my 50 year old friends can’t say they swing from monkey bars or can do a kipping pull up.” says Decembers Athlete of the Month at SICFIT Scottsdale Judy Leinweber. A true veteran in the FUNctional FITness world. Judy has improved her overall health and FITness since joining in 2011. Long time family friend and even more seasoned student Deric Andre is the reason why Judy joined SICFIT. “After much hounding I finally decided to take my first class at North-site park, I still remember Coach Jenn D. who is so motivating and inspiring in my head telling me I can do it and not to stop.” When you see Judy in class next week, Give her and Deric a high “5” and say thank you for leading the way! Check out Judy’s interview on how she got started below.
How has training at SICFIT improved your overall health and FITness?
I had been working out with a personal trainer for almost five years prior to joining and never felt the way I do today about fitness. SICFIT has allowed me to progress from life, fitness and now sport. I am challenged emotionally, physically and mentally every class I take at SICFIT Scottsdale. I truly believe it’s made me a stronger person in all three.
What lessons have you learned about diet and exercise that you can teach your family?
I honestly am convinced that incorporating fitness and exercise into your daily routine makes a huge difference in a persons life. You don’t have to be a size two or focus on what you weigh, just be happy and healthy. I hope that I have influenced that in my daughter Morgan. Quit the awesome kid if I don’t say so myself!
What made you decide to enter the SICEST of the SOUTHWEST FITness race?
I turn 50 in April of next year. I wanted to do something that I had never done before and step completely out of my box. For me that was the Sicest of the Southwest III. It was a great experience with great people!
SICFIT Scottsdale is the place for me! Thank you to everyone for making it such a family, friendly environment!
Judy pictured above in Race #3 handling the front squats at #95 with ease.
Below a sneak peak into the event that shook SICFIT Scottsdale
all day long.
Strength in Conditioning for Saturday, December 20, 2014
As parents and mentors of Lil’ Beasts, we are up against a lot when it comes to teaching them about nutrition and healthy habits. With billions of dollars spent fast food, soda, and junk food advertising a year, its no wonder that getting our kiddos to trade the potato chips for carrot sticks and soda pop for coconut water can be so difficult!
But SICFIT Scottsdale has got your back on this! Sit your Lil’ Beast down in front of this cartoon and watch it together. Laugh with them at all the silly things the characters do and then help them to understand the real message behind the clip. Ask them questions to help them relate the message to their own lives and experiences. Bring these Lil’ Beast characters to life in your home and let them be your sidekicks in teaching your Beast and Beastette how to make healthy choices!
Kettle Bell or Dumbbell Single Arm Row
1 Minute Plank
2 Minute Walking Rest
Kettle Bell Swing
10’ 20’ 30’ Shuttle Run
LIFE: Ring Row & Russian Swing
FITNESS: As RX
SPORT: 70/53 & Chest to Bar Pull Up
Strength in Conditioning for Friday, December 19, 2014
Just a quick reminder to our awesome and dedicated SICFIT Scottsdale athletes that we will have limited hours throughout the rest of Holiday season. They are as follows:
- December 24th: 5:30am and 12pm Classes Only.
- December 25th: Gym Closed. Meet at North Sight Park at 1pm for 12 Days of Xmas Workout!
- December 26th: Gym Closed.
- December 31st: 5:30am and 12pm Classes Only.
- January 1st: 10am-2pm Open Gym Only.
We hope you are able to wriggle in some time for your training on these days. But if not, here are a few of our at-home workouts from the SICFIT Home for the Holidays Booklet. Check your copy for more workout ideas to get your sweat on at home!
Double Under Practice
10-8-6-4-2 Building Sets
1 Minute Stations
Indoor Sled Push
Box Step Up
Strength in Conditioning for Thursday, Decemerb
The ‘W’ exercise involves a combination of three motions that place the arms in a ending position that looks like a ‘W’ from behind. This great shoulder exercise is sometimes referred to as the ‘no money’ drill because it places the arms in a, “Hey don’t look at me – I don’t have your money” position.
The ‘W’ Exercise is a combination of scapular retraction and posterior tilt as the arms externally rotate.
The arms start out in front with the forearms parallel to the thighs – if you hold your arms out in front the elbows are bent to ninety degrees and the wrists will be inline with the knees. It is important to keep the neck neutral (chin tucked) and maintain thoracic extension (chest forward). As you perform the three combined motions (see instructions 1-3) the forearms will move out to the sides (external rotation) as the scapular posteriorly tilts and retracts.
Scapular Retraction & Posterior Tilt
Retraction involves drawing the scapula in towards the spine. Posterior tilt sets the scapula flat on the ribcage. If you round your shoulders forward you can feel the bottom part of the shoulder blade stick out away from the ribcage (winging) as it anteriorly tilts into a bad position. If you visualize the scapula as an upside down triangle, posterior tilt involves driving the bottom ‘pointy’ part forward so it lays flat on the ribcage.
The graphic below shows good retraction and posterior tilt of the scapula – as the shoulder blade rests flush against the ribcage. The illustration on the right shows an anteriorly tilted shoulder blade that is also restricting shoulder flexion.
External Rotation of the Arms
External rotation in this position involves moving the forearms out to the side. It is important to not try to pull the band apart, but to drive the movement from the shoulder blade in coordination with the external rotation of the arms. Good external rotation of the shoulders is important for pressing overhead and the overhead squat.
Strengthening the Lower Trapezius
While it is important to include a variety of exercises to enhance scapular stability Mike Reinold points out that the ‘W’ exercise is one of the best exercises to balance lower and upper trapezius strength.
“In the opinion of the authors, poor posture and muscle imbalance often seen in patients with a variety of shoulder pathologies is often the result of poor muscle balance between the upper and lower trapezius, with the upper trapezius being more dominant. McCabe et al report that bilateral ER at 0° abduction resulted in the greatest lower trapezius-upper trapezius ratio compared to several other similar trapezius exercises.”
Mike Reinold: The Shoulder W Exercise (link)
Mike Reinold: Two Exercises You Need in Every Program (link)
Tony Gentilcore: EXERCISES YOU SHOULD BE DOING: NO-MONEY DRILL (link)
Current Concepts in the Scientific and Clinical Rationale Behind Exercises for Glenohumeral and Scapulothoracic Musculature
5 Tempo Pushup 40×1
5 Tempe Pull Up 40×1
5 Tempo Dip 40×1
45 Second Rest
10 Double KBor DB Walking Lunges
2-10 Strict Sit Ups
Walk Indoor Lap
FITNESS & SPORT: Front Rack
LIFE: Hold Weight by Side
100 Calorie Row for Time
This is 2015! Time for a New Year, New You! This is an in house Fitness Challenge designed for all levels to participate! SICFIT Scottsdale invites you to be a part of the fun yet challenging workout to test your physical fitness in two parts. First workout will be on January 24th at 12pm and we will test your time and division you are in. The finals will be February 21st at 12pm, same workout and the most improved time in each division will win a prize!
Click HERE to sign up NOW!
Strength in Conditioning for Wednesday, December 17, 2014
SICFIT Scottsdale’s Private Coaching sessions have helped students achieve countless goals: everything from weight loss, to PRing their Olympic Lifts, to rehabbing and strengthening old injuries. Put your fitness goals for 2015 on the fast track by taking advantage of our smokin’ promotional personal training offer: 3 sessions for just $99! Perhaps you want to share the gift of Strength in Conditioning FITness with a family member or friend and purchase this deal for them as well!
Up Down Dog
Bottom of Squat Hold for 10, 20, 30, 40, 50, and 60 Seconds
3-5 Min rest
EMOM for 10 Minutes
LIFE: 10 Hang Power Cleans
FITNESS: 5 Hang Power Cleans
SPORT: 5 Squat Cleans 185/125
With remaining time perform as many burpees as possible
Strength in Conditioning for Tuesday, December 16, 2014
One of the most stress inducing experiences is our routine getting disrupted. Routines require a lot of time, patience, and discipline to set into place. So when a curve ball comes flying and knocks us out of our zone, it can be pretty annoying!
The mother of all routine-smashing times of year is Holiday Season. But instead of letting all of those Yuletide extras completely throw us off course, why not embrace the chaos and roll with the flow of the season?
Can’t make your usual evening class time due to a White Elephant Gift exchange? Why not challenge yourself to sweat before the sun comes up? If the Holiday Hoopla has got you extra hyped, why not balance yourself out with our yoga class?
5 Pull Ups
10 Push Ups
15 Air Squats
130 Meter Run
10 Reverse Lunge Each Leg
260 Meter Run
LIFE: 8 Push Press
FITNESS: 5 Push Press
SPORT: 2 Push Press
AMRAP in 3 Minutes | 4 Rounds with 1 Minute Rest
3 Ring Row
6 Knee Pushups
9 Air Squats
5 Pull ups or Jumping Pull Ups
10 Strict to Abmat Pushups
15 Air Squats
5 Hand Stand PushUps
15 Pull Ups
Strength in Conditioning for Monday, December 15, 2014
The time has come yet again for the SICEST Christmas countdown! To help you get into the holiday spirit and stay fit at the same time (who knew these weren’t mutually exclusive?!) our annual 12 Days of Christmas Warmup is back!
As Christmas nears, each day you will complete an additional movement from the series listed below. For example, because today is the second day of our tradition, we will complete 25 push ups and 50 overhead squats. Tomorrow, we will add 25 sit ups to the list. Then, on Christmas Day at 1pm, join our family and meet us at Northsight Park for the grand finale — all 12 exercises! If you can’t make it, do the full workout at home!
- 25 Pushups
- 50 Overhead Squats
- 25 Sit ups
- 10 Burpees
- 400 Meter Run
- 2 Minute Plank
- 1 Minute 6″
- 100 Double Unders or 500 Singles
- 75 Dips
- 100 Walking Lunges
- 20 Hand Stand Attempts
- 1 Mile Run
20 Minutes to Build 5 Rep Max Backsquat
15 Minutes to Build 5 Rep Max Strict Press
EMOM for 10 Minutes
5, 8, or 10 Burpees