The SICEST Saturday

 

Strength in Conditioning for Friday, August 22, 2014

Six years in the making and SICFIT Scottsdale wouldn’t be as SIC as it is today without all of YOU! To celebrate over half a decade of LIFE | FITNESS | SPORT, we need your help! Bring your crew — members and nonmembers alike — to the gym-you-call-home anytime between 7:30am and 2:00pm on Saturday 8/23 for the SICFIT Scottsdale Open-House-A-Palooza Fitness Expo and Anniversary Bash. Tell your friends and family to bring their sneakers and their game face because in addition to the food, drinks, entertainment, demonstrations, and information, SICFIT Scottsdale will be offering free FITness classes all day long!
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SICFIT Scottsdale Open-House-A-Pooloza And Fitness Expo

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WARMUP
2 Rounds
I Minute plank hold + wall squat hold + hollow hold
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CONDITIONING A
2-4-6-8-10-8-6-4-2
Strict chin ups + dips + shuttle run down and back
LIFE: Ring rows + push ups
FITNESS: Bar dips with band
SPORT Ring dips
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CONDITIONING B
8 Rounds
1 Minute jump rope
30 Lunges with dumbbell or kettle bell
30 Second rest
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COOL DOWN
3 Minute walking rest
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The Signature Kayyem Series Turns the HSPU Upside-Down

Strength in Conditioning for Thursday, August 21, 2014

Turn your Thursday night upside-down and join SICFIT Scottsdale for the final segment of the Signature Kayyem Series on handstand pushups! Meet at the gym at 7pm and spend an entire hour working on the drills, skills, techniques, and strengthening exercises to flip your perspective of the HSPU from a movement you hate to one you dominate!
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WARMUP
Down dog + up dog
5 Minutes of jump rope

STRENGTH
3×10 Ring row
6 Minute EMOM of 5-8 strict pull-ups
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CONDITIONING
4 Rounds
Push press 1.1.1.1.1 (10 sec in between lifts)
5 Burpees
10 Sit ups
1 Minute row for max cal *write down all scores
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Squat Mobility Part II

 

Strength in Conditioning for Wednesday, August 20, 2014

The second point of performance for the squat builds upon the first point, the ability to keep your weight on your heels. For the hips to travel down and back below parallel, flexibility to allow hip flexion is required. The hip traction helps free a tight joint-capsule that is limiting hip flexion.  The glute stretch takes the hips into flexion and external rotation, which also allows for a good knee position during hip flexion. While the glute fibers may be tight, the glutes also need to be strong enough to control the descent.

The glute bridge activates the glutes and inhibits the deep hip flexor (psoas) during hip extension. The deep hip flexor (psoas) is often tight and weak. The hip flexor activation exercise activates the hip flexors during hip flexion. Hip flexor strength is required for you to actively pull yourself into a solid bottom position. The intention for psoas activation is hip flexion greater than ninety degrees – I find the psoas activation works better with the band around the knee than the ankle. You can use both to activate all of the hip flexors.

You can revisit the exercises for ankle and quad flexibility as needed. By keeping your weight on your heels and getting your hips below parallel you will be in good position for the next point of performance – “knees-out.”

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™
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Improving-Squat-Depth
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WARMUP
Run small lap or row 150 meters + dynamic movement

CONDITIONING
5x rounds
LIFE: 12 Front squats with barbell + 8 push ups + run or row 150 meter + 2 minute rest
FITNESS: 8 Tough front squats + 8 deficit pushups 10/15 plates + run or row 150 meter + 2 minute rest
SPORT: 8 Front squats from the ground + 5-8 clapping push ups + run or row 150 meter + 2 minute rest

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SICFIT Level Test Prep

 

Strength in Conditioning for Tuesday, August 19, 2014

The very first Level Test created at SICFIT, all the way back in 2007, was for the sole purpose of giving a few members a training goal a bit more dynamic than just loosing a few pounds or being able to run a mile. The SICFIT Level Test a physical fitness proficiency assessment that shows how well our programming is working for our members and identifies which areas of their training they need to focus on most. But beyond the programming agendas and and personal ambitions, the SICFIT Level Test unites our community by giving us a common goal to strive for.  Now that is what true FITness is all about!
Today we will have a chance to practice the SICFIT Level Test. Use your workout performance to gauge what areas you need to work on before the official testing day on Thursday, 8/28 at 7pm.
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Level-1-White-Band
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SICFIT LEVEL 1 TEST PREP
1. Push Ups: 40M/40W on knees (consecutive)
2. Sit Ups: 65 in 2 minutes
3. Squats: 80 in 2 minutes
4. Burpees: 20 in 1 minute
5. Hand Stand Hold: 70 secons
6. Thrusters: 15 consecutive 75#M/55#W
7. Wall Balls: 15  consecutive 20# M/14# W
8. Push Press: 15 consecutive 75#M/55#W
9. Jump Rope: 500 in a row or 15 double unders
10. Box Jump: 20 at 20″ consecutive jumps
11. 400M Run: under 1:45M/1:55W
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An Offer for the OLY Obssesed

 

Strength in Conditioning for Monday, August 18, 2014

For the OLY-Obsessed, come October SICFIT Scottsdale has got a seminar you won’t want to miss! Register today for the SICIFT Scottsdale two day USAW Level 1 Sport Performance Coach Certification on October 4th and 5th, 2014. The course will be taught by  long time International USA Weightlifting coach and certified Strength and Conditioning Specialist, Patrick Cullen-Carrol. Learn from the pros to master your Olympic Weightlifting technique, and become certified to teach it to others!
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SICBAN5/

WARMUP
1k Row
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CONDITIONING A
5×5 Push press | Ascending weight
4×10 Toes 2 bar
5×8 Heavy goblet squats
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CONDITIONING B
10 Minute EMOM
8 Russian Kettle Bell Swings
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Join the SICFIT Ridiculous Obstacle Challenge Team!

 

Strength in Conditioning for Friday, August 15, 2014

A little ridiculousnesses does the heart and mind good. Add an obstacle course to the mix and suddenly one super fun event is great for the body too! Join the SICFIT Scottsdale team for the “craziest 5k of your life” at the Phoenix Ridiculous Obstacle Challenge (ROC) Race! The ROC race is “the original game show-inspired obstacle run featuring 12 larger than life obstacles including the infamous Wrecking Ball, the brand new Sweeper, Jump Balls, and the World’s Largest Inflatable Water Slide!”

All the fun is happening on Saturday, November 15th, and Sunday, November 16th, 2014 at the Salt River Fields at Talking Stick on Pima Road in Scottsdale. Sign up at the gym today or call us at 480-922-3253!
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WARMUP
5 Minute row + 5 min jump rope + 2 min row + 2 min jump rope
Movement prep
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CONDITIONING
12 Minute AMRAP
LIFE: 5 Kettle bell deadlift + 10 push ups + 15 box step ups
FITNESS: 5 Deadlifts 95/65 + 10 hand release push ups + 15 Box jump step downs 24”/20”
SPORT: 5 Deadlifts 155/115 +  10 hand release push ups + 15 box jumps 24”/20”
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STRETCH
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Ankles, Quads, & Hips: Mobility Exercises for a Strong Squat

 

Strength in Conditioning for Thursday, August 14, 2014

The first point of performance for the squat is the ability to keep your weight on your heels. The phrase ‘weight on heels’ pertains to the assessment of the air squat and the ability of an athlete to sit back as far as they need to execute a non-weighted squat correctly.

While weighted squats will require the center of gravity of the bar to be over the mid-foot, which is not possible if an athlete has to transfer their weight onto the ball of their foot during an air squat.

Ankle flexibility is essential to the first five points of performance:

#1: Weight on Heels
#2: Hips Below Parallel
#3: Knees-Out
#4: Upright Torso
#5: Lumbar Curve

In addition to improving ankle flexibility — stretching your quads and learning how to hip hinge using the “good morning” mobility exercise will quickly lay the beginning foundation for a strong squat.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™
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Squat-Form.

WARMUP
2 Rounds | 1 Minute each
Plank hold + wall squat hold + hollow hold
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CONDITIONING A
2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
Strict pull up + ring dip + shuttle run down and back
LIFE: Ring row + push up
FITNESS: Bar dips with band
SPORT: Rx
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CONDITIONING B
8 Rounds
1 Minute jump rope
1 Minute lunge
30 Second rest
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COOL DOWN
3 Minute walking rest
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Handstand Push Ups Make Great Party Tricks!

 

Strength in Conditioning for Wednesday, August 13, 2014

Let’s face it, its a pretty awesome feeling showing off your handstand pushup! It’s quite the impressive achievement to add to your arsenal of Strength in Conditioning Ninja skills! Get closer to mastering your handstand pushup up next wednesday at 7pm for the final part in the “Kayyem Signature Series.”

Scared to go upside down? Coach Luke Kayyem will walk you through the skill of the HSPU and build your confidence and strength so you will have nothing to fear! If you already feel comfortable in your handstand and are ready to learn the push up, Coach Luke will show you how to build strength and gain skills to unleash your HSPU ninja warrior!

This is a FREE clinic to all students of SICFIT Scottsdale. Don’t miss out!
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Hand Stand Push Up.

WARMUP
5 Minutes of down dog, up dog transitions
5 Minutes of jump rope
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SKILL
Handstand Push Up HSPU
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CONDITIONING
4 Rounds
1.1.1.1.1 Strict press |10 seconds between lifts
5 Burpees
10 Sit ups
1 Minute max calorie row
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3 Steps to Packing a Healthy Lunch for Your Kids

 

Your kids may have a hard time finding a balanced and nutritious meal at their school cafeteria, let alone one that is paleo friendly.  Health conscious parents may choose to pack their kids a healthy lunch as an alternative. Here are three steps to ensuring your children are eating clean, nutrient dense  foods that will keep them thriving and ready to learn all day long.

Step 1: Start out with protein and fat. Protein is very important in regards to building muscle, supporting a strong immune system, and keeping their organs healthy. Examples of healthy protein are chicken, eggs, turkey, steak or fish. Healthy fats such as Omega-3’s, Omega-6’s and Saturated fats are essential for your child’s immune system and to keep them feeling satiated. Healthy saturated fats are found in salmon, butter, avocado, ghee, eggs, coconut oil, palm oil, grass fed meat, walnuts, and macadamia nuts.

Step 2: Fruits and vegetables are the main sources of vitamins and minerals your children need to help them grow and develop, both physically and intellectually. Fiber is one of the main benefits of fruits and veggies to keep our kiddos full and help with their digestion. Vitamin C — found in foods like citrus fruits, broccoli and strawberries —builds and maintains a strong immune system. Vitamin A is found in carrots and other orange foods and is important for eye sight. Potassium, found in bananas, broccoli and tomatoes, is key in keeping the muscles and nervous system working correctly.

Step 3: Water is the most important of the three steps because it is the foundation of a healthy functioning body. Water is found in large amounts in the blood and helps the liver with digestion as well as keeps the body cool with perspiration.

Step 4: It is very important that we keep our kids from eating refined carbohydrates, dairy, wheat, gluten, sugary drinks and sodas. Each of these foods causes inflammation in the body and spike blood sugar and insulin, which stores food as fat in the body.

Keep these simple guidelines in mind when packing your kid’s school lunches this year and you will be setting them up for a healthy, happy, and focused year of learning!
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CrossFit Scottdale "Little Heroes" Class at Camelback Desert School

Strength in Conditioning for Tuesday, August 12, 2014

WARMUP
3 Rounds: run small lap or row 150 meters
Dynamic Movement
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CONDITIONING
5 Rounds
Rest exactly 2 minute after each round
LIFE: 12 Barbell front squats + 8 pushups + run small lap or row 150 meters
FITNESS: 8 tough but manageable front squats + 8 deficit push ups with 10/15 plates + run small lap or row 150 meters
SPORT: 5 Front squats from the ground + 5-8 clapping push ups + + run small lap or row 150 meters
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Old School Meets New Sport!

 

Strength in Conditioning for Monday, August 11, 2014

SICFIT Scottsdale’s very first Race Day on the Grid was a blast! We had six different teams teams go head to head as they battled to move their team across the Grid with the fastest time and with the most reps. Each section of the Grid challenged athletes with a functional fitness exercise, and teams could tag their members in and out of each Grid space as many times as they wanted to maximize their team member’s strengths and overall efficiency. Look for this same style of competition at the SICEST of the Southwest III, where “old-school meets new sport” on the SICFIT Scottsdale GRID lot on December 6th!

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WARMUP
10 Minutes
Run + Walk + Row + Air Dyne + Jump rope
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OLY
Clean & Jerk barbell progression
10 Minutes to practice Clean & Jerk
LIFE: Hang power clean + push press
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CONDITIONING
Race #3 from the SICEST of the Southwest II
20 Ground to overhead
25 Toes to bar
20 Burpees
1K Row
LIFE: 55% of C&J + sit ups
FITNESS: 95/65 C&J
SPORT: 135/95 C&J

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