What a Week for the SICFIT Scottsdale Community


What an absolutely brilliant week at SICFIT Scottsdale not only for the members of our community but for our families as well. What I am about to tell you is so amazing you would think it was scripted. It’s so classic it should be a show on NETFIX. If you see any or all of these folks in the gym this week be sure to congratulate them with a high-5, hug or “Damn bro you really ran 60 miles”? After you read the stories below go to each ones public FACEBOOK page and see their full story. I am proud to be a part of your lives! Thank you for all of your hard work and dedication. Let’s finish 2015 with a BANG and get ready to kick the door down to 2015.


What a week October 29 2015

The ASU wedding

Congratulations to a beautiful couple inside and out. Tyler Anderson & Heather Anderson were married at a hidden gem called the “Secret Garden” tucked below several buildings on campus at Arizona State University. Both kids who have been dating for 9 years graduated as Sun Devils. The highlight of the night was older brother Dustin Anderson’s best man speech which was both classy and genuine at the new Showcase Room. The after party involved Sparky the Sun Devil testing T.A with max one armed push ups.

The Complete guide
What can you say about a student who is a Doctor and a Mom and follows direction day after day, year after year? I say Marcia Sistek you are an A+ student and your results are your report cards. Amazing work Doctor now let’s get you the next version 5.0. If it’s worth remembering it’s worth writing down!

The right way to run
Matt Emerson completed the Vancouver half marathon in under 2 hours with a time of (1:59:03) a record that he has not hit in over 5 years. A Father of the Future Matt comes to us via Mc Dowell Mountain Little League and his been attending both the 6am on Tuesdays and the SPORT class at 1pm. He has packed on about 10 pounds of lean muscle in his upper body and is scheduling race after race through 2015. If you are a runner and you don’t think you need to lift weights ask Matt how much running he did for this last half marathon.

The new Pickle
Russ Perry and wife Mika Perry delivered their 2nd baby together at Scottsdale/Shea. A beautiful, healthy little girl will now fill the Perry home with months of crying and up all nights which is why Russ attended and graduated from Warrior week one of the worlds leading platforms for helping Married Businessmen all over the world go from good – to great – to super-human. Although I have only known this guy for a year I would cross continents with him if he said it was the right thing to do!

The Endurer 
Paul Deuchar is now a 100k or 60 mile Finisher but even bigger than that accomplishment is the injury he overcame months ago to get here. Paul safely executed 4 x15 mile loops around Fountain Hills at the Javelina Jundred. Along with his pit crew that included Bethany Allendorf and Ultra Marathon Expert Bill Ditman he was able to fend off the demons of regret and fight for his “Why” over the course of 16 hours and 35 minutes. Even more impressive is how much this guy has inspired me to sign up for challenges that push you further and father than you ever thought possible. Paul and I share a past race in 2014 we both completed KOKORO Camp 34 at SEALFIT off the beaches of Encinitas, California. A 50 hour course that breaks most seasoned athletes down to their knees. When I asked Paul which was harder he leaned towards this race stating “It took more will and heart” the pain was far worse but my team helped me fight through this race. Of the 143 total starters only 86 finished that’s a 60.1% completion rate. My man Paul you encourage me to keep going!

The Brotherhood
The Worlds Toughest Mudder Crew completed a daunting task of walking from SICFIT Scottsdale to SICFIT Old Town this Ruck covering 26 miles along Scottsdale road through Paradise Valley and all the Halloween action of Old Town Scottsdale. The crew of 4 including myself, Jason Hersh and Joe Conner was lead by 9 year old Kanon Kayyem my son who completed the first half of the Ruck and had Mom and sister picked him up at the Chop Shop where we gobbled up Acai bowls and Gluten Free brownies.  Along the way we were accompanied by other members of the Tribe who viewed our video and wanted to be a part of the experience. Michelle, Craig, Matt and Keith you guys made it captivating and constantly flowing through the streets. The stories we shared, the bonds we sealed and the history we lived was unconditional and will live with me for life.

Well if you know of a producer in Hollywood that wants to shoot our script have him me us for a class.

Until next week stay happy, healthy and keep living the SIC life

In good health….

Luke Kayyem

How to Keep Weight Off During the Holidays


Did you know the average American gains 7 pounds between Halloween & New Years? How and why does this happen? Well for starters most of us consume additional calories and allow ourselves to get away with not exercising during these eventful, stressful months. Add holiday parties, dessert and colder weather to the mix and you now have yourself plus 7 pounds heavier to kick off the New Year.

What can you do to fight this? For starters schedule your training sessions and even add additional days and times to commit to exercising regardless of where or when. Be firm about your decisions and where you choose to go including Grandmas house. Take your own snacks, deserts and ordourves to parties you are attending. Personally when we visit Grandmas house we make it a point to stop at Trader Joes and get “Paleo” approved items. For example I know Grandma makes brownies with real sugar, real wheat and real milk. Two of the three items are no good for your lean waste so we pick up Gluten Free brownie mix, Almond milk & walnuts to make our own variation that actually tastes better than Grandmas but please don’t tell her that and please don’t wait until New Years to get started on a Fitness program. Call us today to ensure you not only keep those pounds off but you get rid of some of the extra ones too. SICFIT Scottsdale 480.922.3253


Strength In Conditioning

 Warm Up- Coaches choice ~10 min

 Olympic lifting complex 3x deadlift + 2x hang power clean + 1 push press barbell only ~5 min

 A) 1 round of complex EMOM for 10 min

 B) Push press x5 EMOM for 8 min

 C) Back squat x5 EMOM for 5 min (off ground) + pick a # 5-10 and complete burpee/pull ups Every Minute On the Minute  (EMOM) for 5 min

Halloween Loot To Our Troops!


Strength in Conditioning for Saturday, October 31, 2015

Happy Halloween SICFITTERS!!! Come get your Strength in Conditioning on this morning before you go and get your Trick or Treat on tonight!

Today we have a scary lifting session where we’ll be lifting so heavy its horrifying We’ll finish the day with a devilish AMRAP that will leave you feeling like you’re back from the dead!

After tonight’s ghoulish games and frightening festivities, don’t forget to let SICFIT Scottsdale Buy Back Your Crap next week! We’re dishing out a dollar per pound of sugary halloween sweets to the SICFIT kids who surrender their loot — which we’re sending straight to our troops!

Don’t let that bag of sugar sit around your house for months on end! Let us send those treats to our soldiers who could use a sweet reminder of home. :)


Movement Prep
15 Minutes to Establish Tough 3 Rep Back Squat
12 Minutes to Establish Tough 3 Rep Deadlift
9 Minutes to Establish a Tough Strict Press
5 Minute AMRAP
5 Russian Kettlebell Swings
5 Goblet Squats
5 Kettlebell Push Press Each Arm

Quick Ankle Mobility Assessment


Strength in Conditioning for Friday, October 30, 2015

Limited ankle mobility may be the reason you can’t squat below parallel, maintain an upright torso, or keep your knees from collapsing in.  Squats, deadlifts, and running all require good ankle dorsiflexion.  If you have any issue with your knees – check your ankles.

The following assessment will allow you to screen your ankle mobility without having to measure your dorsiflexion.  Perform three slow squats descending to a count of four.  Note your depth, torso angle, and knee position.

Then elevate both heels with a change plate and retest.  If your form improves you have limited ankle dorsiflexion and will benefit from some ankle mobility drills — like the one found here at the FlexibilityRx website.



- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

10 Minute Foam Roll
PVC + Dynamic Drills
3 Minute Row + 130 Meter Run + 3 Minutes of Jump Rope @ 50%
2 Minute Row + 130 Meter Run + 2 Minutes of Jump Rope @ 75%
1 Minute Row + 130 Meter Run + 1 Minute of Jump Rope @ 90%
Tabata Mash Up
Side Lunges + Burpees
Jumping Air Squats + Push Ups
Sampson Stretch + Single Leg Alternating Toe Touches
Row for Calories


Don’t Neglect To Stretch!


Strength in Conditioning for Thursday, October 29, 2015

When all the work is done after your class at SICFIT Scottsdale, are you one of those people who makes a beeline for the door — skipping out on any post-workout stretching and mobility?

If this is you, this ain’t gonna fly today… because today it’s a part of the programming!

Taking a few minutes to stretch and mobilize post training is like the cherry on top of your workout sundae — it jest wouldn’t be complete without it! Without stretching after a training session, our muscles become even more restricted than they were before we worked them out. This recipe will never get us the range of motion (ROM) needed for all of the complex, functional fitness exercises we do here at SICFIT.

When we do take that time after our workouts to stretch however — we get a huge return on our efforts. Because our muscles are warm and pliable after training, we are able to stretch deeper than we normally would be able to. Not only does this prevent us from tightening up a day or two after our workout, but it also will increase our overall ROM.

If you’re one of those who normally neglects to stretch, notice how much better you feel leaving the gym today (and the day or two later) after spending a few minutes on the floor. We hope that this convinces you to stick around after your workouts, even when stretching isn’t on the programming for the day!

Muscle Soreness

^This is What Happens When You Neglect to Stretch!^

Line Drills
5 Sets
6 Hip Thrusts
10 Toes to Bar
6 Box Jumps
1.5-2 Minute Rest
12 Minute AMRAP
40 Jump Ropes
30 Crunches
20 Kettle Bell Swings
10 Jumping Lunges

Why We Love Rowing Workouts


Strength in Conditioning for Wednesday, October 28, 2015

When it comes to full body workouts, we kinda know our stuff here at SICFIT Scottsdale. In fact, as the original functional fitness gym in the Phoenix Valley, there aren’t very many exercises we do that don’t benefit the entire body.

But out of all the full body functional movements we do — from burpess, to snatches, to toes-to-bars — there is one that is the pinnacle of all our total-body torture methods. Er… training methods! We meant to say training methods!

For us at SICFIT, this all-in-one workout is the rowing machine. Targeting nearly every muscle group in the body, a few minutes on one of our rowers will leave your legs shaky, your arms feeling like jello, your back and core sore, and your heart rate raging!

And if you’re thinking this sounds like a bit to much to handle, thinking again! Just like all of our exercises as SICFIT Scottsdale, you control the intensity. We do encourage you to push yourself to get the most out of your workout, but we also acknowledge and respect that this looks different for each and every individual.

Another reason we love the rowing machine at SICFIT is because it can be used to help our members achieve all sort of fitness goals, whether you are trying to lose weight, strengthen and build muscle, or are an athlete in training — the rower can help you get there!

We incorporate the rowing machine into our warm ups and conditioning programming several times a week.  To see these rowers in action and to try one out for yourself, give us a call at 480-922-3253 and schedule your free intro session!

Rowing machine workout in Scottsdale

5 Rounds
1 Minute Jump Rope,
30 Second Side Planks
30 Second Rest
5 Rounds
6 Single Leg Romanian Deadlift
6-8 Bent Over Dumbbell Row 31X3 Tempo
6-8 Standing Single Arm Dumbbell Press 31X3 Tempo
6 Pistol Squats
30 Second Rest Between Movements
6 Minute Row for Max Calories
Roll Out

21-15-9… 3-2-1 GO!

Strength in Conditioning for Tuesday, October 27, 2015

Don’t let the short rep scheme of this workout fool you, my friends! It’s always the ones that look like no big deal that turn out to be the workouts from hell!

Our conditioning work today combines gymnastics, weight lifting, and we threw some burpees in there for good measure! If there ever was a recipe for a fitness butt-kicking, this is it!

Right off the bat, this workout challenges us to a mighty set of 21 front squats, pull ups, and burpees. Be sure to pace yourself through this hefty first set. If you go hard out of the gates, you’ll be dragging before you finish even the first round.

For the set of 15, consistency is the name of the game. If you’ve paced it right, by the time you get to the set of nine, you’ll be ready to unleash everything you’ve got left!

This workout is all about balance. Can you find you’re perfect pace that allows you to sustain your energy while racing the clock?!



Line/Plyo Drills
Power Clean
2 Sets:
3 Sets: 1.1.1
Rest ten seconds between single reps
Rest 2-3 min between sets
Front Squats
Pull Ups
LIFE: Air Squat/ Barbell
FITNESS: 95/65
SPORT: 135/95


It’s Going to be a Sweaty Saturday Morning at SICFIT!


Strength in Conditioning for Saturday, October 24, 2015

60 seconds… a hot minute… regardless of what you call it, a minute is a long time when your only task is to perform max reps of a single exercise!

This is the name of today’s game at SICFIT Scottsdale. At the call of “3, 2, 1, GO!” athletes will spend one minute at each of five stations, working to complete as many reps as possible in the span of one minute. Your only saving grace in this workout is that at the end of all five stations you get some reprieve with a one minute rest. Savor this time as much as you can, because in this three round workout you’ll need all the rest you can get!

There is a temptation in workouts like these to go full throttle out of the gate. Remember that even though you are only spending one minute at each station, this workout is 17 minutes long. Shoot for consistency between rounds and try and rack up the reps during movements that are your strengths.

At the end of the day, its not about the reps or the score, its about how we feel when we leave the gym. And after a workout like this, we guarantee you’ll be walking out of our doors feeling pretty dang accomplished… and pretty dang sweaty too!


Movement Prep
3 Rounds
1 Minute Max Wall-balls
1 Minute Max Hang Cleans
1 Minute Max Box Ups
1 Minute Max Push Press
1 Minute Max Calorie Row
1 Minute Rest
LIFE: Ball Slam | Barbell or PVC | Box Step Up

Let’s Get Rolling


Strength in Conditioning for Friday, October 23, 205

Walking is rolling standing up – with a higher demand for stability.  A lack of mobility is often the result of poor stability – soft-tissue restrictions and joint fixations are a compensatory stabilization strategy.

Rotational stability and power is needed in all sports and by all athletes.  If you have a hip or shoulder problem you may want to assess your rotary stability with rolling.  The thoracic spine is often stiff and needs more mobility in extension and for rotation.  After mobilizing thoracic spine rotation, integrate some rolling into your warmups and daily routine.



Rotary stability is largely a function of the internal and external obliques, which are often inhibited.  Rolling taps into developmental movement patterns in which babies learn to stabilize the torso for arm and leg movement.  Adults spend little to no time on the round and can benefit from learning and practicing the two upper and two lower body rolling patterns.

“As babies, we have mobility first, then we learn to stabilize. Later, as we begin to move poorly for whatever reason, the brain sacrifices mobility to supply stability. To regain the missing mobility, we need to reestablish stability first. “ – Gray Cook

“Tonic holding is what the sedentary culture does when it’s not prepared for activity. Rather than jumping into the gym without preparation, we need to start with core stability and motor control before moving to extremity training. For instance, the core needs to be firing properly before we hit the bench press. When we bench without good core motor control, we’re building exterior musculature the interior can’t support.” – Secrets of Primitive Patterns

Before You Get Rolling

The first consideration for rolling is neck mobility.  If an athlete has neck pain during active range of motion or is really restricted in their cervical spine they should first see a rehab specialist that can create some mobility.  The neck drives movement and is critical for initializing the two upper body rolls.

Take this simple test and see if you have adequate neck range of motion…

  • Touch your chin to your chest
  • Look up at note if your forehead is horizontal with the ceiling
  • Look left, then right – noting if your chin is parallel with your clavicle

If you don’t have pain and are close to full range of motion in each direction you are good to go.  Secondly assess your shoulder flexion.  Make sure that your shoulders are free of pain or pinching (impingement) while lying on your back with the arms overhead.  Restricted thoracic rotation will also affect your ability to roll.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Related Resources

Perry Nickelston: Core Rolling Patterns: The Soft Roll (link)
Secrets of Primitive Patterns (link)
Dynamic Chiropractic: Primal Rolling Patterns for Core Sequencing (link)
Functional Movement Systems: Rolling Upper Body (link)
Using Rolling to Develop Neuromuscular Control (link)

Parter Rows
2x 100 Meter Sprints, Alternate
Build to Heavy Clean and Jerk
10 Rounds
1 Clean and Jerk (85-90% of heaviest today)
5 Pull Ups
5 Push Ups
5 Air Squats


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