Lil’ Beasts Back for Round Two!

 

Strength in Conditioning for Monday, June 30, 2014

The word is out and SICFIT Scottsdale’s Lil’ Beasts Camp is the place to be for the kiddos this Summer! Our Summer camp takes all the healthy habits and motivation that you love about SICFIT Scottsdale and fun-sizes it to be kid-friendly! Session two is just on the horizon, from July 14th throughout the 18th. Sign up your Lil’ Beast today!

 


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WARMUP
3 Rounds
Lunge + inch worm + leg swing + push up down dog/up dog
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STRENGTH
Work up to a heavy triple back squat
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CONDITIONING
10 Minute AMRAP
5 Burpees + 5 box jumps or step ups + 5 hand release push ups
LIFE: 5 Box step ups each side 24/20
FITNESS: 5 Box jump 24/20
SPORT: 5 Box jump overs 30/24
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Any Given Saturday

 

Strength in Conditioning for Saturday, June 28, 2014

SICFITTERS know that in the game of Strength in Conditioning, on any given Saturday there are “1000 ways to die!” Grab your teammate and prepare for the fight of your life! But in this battle, the last team standing doesn’t loose a thing. Because in the game of Strength in Conditioning everybody wins. All you have to do is SHOW UP and DON’T QUIT!
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DSC_0915

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TEAM FITNESS
“1000 Ways to Die”
100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettle bell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats
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Raise Your Hand if You Want Your First Muscle Up?!

 

Strength in Conditioning for Friday, June 27, 2014

Oh muscle ups… how we love to hate you! Especially if its one of those exercises that seems impossibly out of reach! No matter where you are on your journey to finally get over those darn rings, the Kayyem Signature Series Muscle Up Edition will help you get there! We will practice the techniques needed to learn basic ring skills, progressions to achieve efficiency through proper form, and strategies for how to complete workouts when the muscle up is programmed. Join SICFIT Scottsdale on Thursday, July 10th from 7-8pm for this hour seminar. Who knows?!  You may go home as the newest official member of the muscle up club!
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muscle up

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WARMUP
3 Minute row + 2 minute lunge + 1 minute burpees
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CONDITIONING A
3 Rounds
Thrusters and 30-60 second plank holds
LIFE: 8-10 Thrusters
FITNESS: 5-8 Thrusters
SPORT: 3-5 Thrusters
Rest 3 minutes
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CONDITIONING B
30 Burpees
250 Meter row
30 Kettle bell swings
500 Meter row
30 Air squats
1000 Meter row
30 Sit ups
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SICFIT-ness from the Inside Out

 

Strength in Conditioning for Thursday June 26, 2014

Losing weight isn’t all about cutting down for bathing suit season. At SICFIT Scottsdale we understand that slimming down and cutting up is also about how it makes us feel inside our skin. Shedding body fat and getting fit isn’t just physical, its a whole person transformation that only begins at the surface. When we feel great about ourselves on the outside, we have more confidence to allow all the great things about ourselves on the inside to shine just as bright! Now that is true SICFITtness!

SICFIT Scottsdale Women

CONDITIONING
12 Minute EMOM
1 Hang power clean
1 Power clean
1 Squat clean
All unbroken if possible
Goal is to build to a max without missing
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SKILL
4x 5-8 Strict dips
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CONDITIONING
21-15-9 Burpees + pull ups
LIFE: Ring rows
FITNESS: Jumping/kip
SPORT: C2B

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Six Tips For Better Health And Life

SICFIT Infographic

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The Skater Squat From FlexibilityRX

 

Strength in Conditioning for Wednesday, June 25, 2014

The skater squat is an great single leg exercise that builds single-leg stability and trains the glutes and external hip rotators for a strong ‘knees-out’ position during squats. The skater squat can be performed as a bodyweight exercise. Using dumbbells for counterweight makes the movement easier by shifting the center of weight forward, which makes transfers the lever arm of the movement from the knees to the hips. Single-leg exercises can easily be incorporated into a warmup or used to build stability in the weaker leg. Here’s a great T-Nation article on the skater squat.
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Skater-Squat

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WARMUP
10 Rounds
Row 100 meters
Rest 20 seconds
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SKILL
Deadlift
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CONDITIONING
3 Rounds for quality
500 Meter row
8 Deadlifts
8 Box ups
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5 Minute rest
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CONDITIONING B
100 Jump ropes + 10 burpees
80 Jump ropes + 8 burpees
60/6…  40/4… 20/2
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SICFIT Scottsdale’s 6th Annual Jump-Rope-A-Thon

 

Strength in Conditioning for Tuesday, June 24, 2014

How many jumps does it take to make a difference in a child’s life? Join SICFIT Scottsdale for any of today’s classes and help us jump our way to helping Playworks of Arizona fulfill their mission of harnessing the power of play to bring out the best in Arizona’s youth! The more jumpers the merrier! So brings your friends and family along for the fun and they can help us contribute to this great organization and get a killer jump rope workout at the same time! Donations can be made as a flat amount at the door or in the amounts of $.01, $.05, $.10, or $.25 per jump. Prizes will be awarded to top fundraisers and jumpers!
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SICFIT Jump Rope Flyer-1

 

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Everything is SICFITter in Texas!

Strength in Conditioning for Monday, June 23, 2014

Things in Texas just got a whole lot bigger… and stronger, and faster, and FITter! From San Diego to Scottsdale to El Paso and beyond, SICFIT is spreading the Strength in Conditioning love far and wide and YOU are a huge part of it! So keep working hard putting in those hours at the gym and know that you have comrades in SICFITness around the country sweating right along with you!

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WARMUP
10 Minutes of jump rope
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SKILL
Hollow rock
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STRENGTH
Build to a heavy 3 rep back squat
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OLYMPIC WEIGHTLIFTING
Deadlift, hang clean, push press
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CONDITOINING
15 Minute EMOM
2 Deadlift + 2 hang clean + 2 push press
SPORT: 155/105

Teamwork Makes the Dream Work!

 

Strength in Conditioning for Saturday, June 21, 2014

For today’s workout we will be working in teams of three to accumulate as many reps as possible while spending six minutes total at each station. This is a ‘GO-ALL-OUT’ kinda day at the gym. But it’s not just you whose being asked to step up to the plate, its your entire team! Encourage each other to push through the fatigue and soreness from a long week of conditioning and finish out the week strong with this test of teamwork, determination, and of course… FITness!

SICEST_SFSteamRX

CONDITIONING
Row for calories
Front squat
Sit up
Pull up
HSPU
Jump rope
LIFE: Barbell | jumping pull up | push up
FITNESS: #95

We Love Our Lil’ Beasts

 

Strength in Conditioning for Friday, June 20, 2014

As the first session of SICFIT Scottsdale’s Lil’ Beasts Summer Camp comes to and end, we reflect on the experiences we shared, the fun that we had, and all of the lessons that we’ve learned. We burpeed, and air squatted, yogaed, and rowed. We talked about sugars, fats, proteins, and carbs. We played games, made friends, ate healthy snacks, and even had a water balloon fight! And if your Lil’ Beast missed out on all the fun, have no fear because session two is next month, from July 14th-July 18th!

 

 

WARMUP
2 Minute row @ 75%
2 Minute air dyne @ 75%
2 Minute jump rope @ 75%
1 Minute lunge @ 75%
1 Minute plank
1 Minute burpee @ 75%
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STRENGTH
Deadlift 5.5.5
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CONDITIONING
EMOM 12 min
2 Deadlifts
4 Burpees
8 Kettle bell swings
LIFE: Kettle bell dead lift + russian swing
FITNESS: Weight from last set of 5 deadlift + 55/35 kettle bell
SPORT: 275 Deadlift + 75/55 kettle bell
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