Challenge Accepted

 

Strength in Conditioning for Friday, October 17, 2014

We’ve all done it. We’ve all come a long way since our first stab at it. But it seems to show up every once in a while, haunting us like a relentless poltergeist. Of course, we are talking about none other than the SICFIT Scottsdale Baseline!  No matter how advanced we become in our fitness, The Baseline will always be a tortuous task because when we improve The Baseline just demands more from us. Let’s show The Baseline just how far we’ve come and set some new PRs today!
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EyesOnPrize.

WARMUP
Partner stretch & foam roll
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STRENGTH
4×8 Back squat
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CONDITIONING
The Baseline
LIFE
500 Meter row + 40 Air squats + 30 sit ups + 20 push ups + 10 pull ups/ring rows
FITNESS/SPORT
600 Meter run  + 50 air squats + 40 sit ups + 30 push ups + 20 walking lunges + 10 pull ups

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Birthday Brawl Bonanza!

 

Strength in Conditioning for Thursday, October 16, 2014

Calling all Brawlers! Come party with SICFIT Scottsdale as we celebrate Kanon Kayyem’s 8th birthday! This bash has entertainment for the entire family, including wrestling mock-matches! Plan to be at the gym by 7pm to get a good seat for the first match at 7:30!

Happy Birthday Kanon!

bday brawl

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TEAM CONDITIONING

Run/row 1 person town until temate runs a 300 and switch 3x each
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CONDITIONING B
Farmers carry 300 meters each time you set it down run back to the start line
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CONDITIONING C
130 Meter (small lap) lunge
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CONDITIONING D
Partner 2k for time (switch AMAP)
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The Goblet Squat from FlexibilityRx

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Strength in Conditioning for Wednesday, October 15, 2014

The goblet squat improves each of the seven ‘points of performance’ of the squat and is one of the best exercises you can do it the gym.  In particular the goblet squat strengthens the thoracic extensors and lumbar erectors for an upright torso and lumbo-pelvic stability at the bottom of the squat.

The ability to minimize forward lean and maintain thoracic extension sets a strong foundation for other types of exercises that require supporting weight overhead – like the overhead squat.

Pickup a kettlebell or dumbbell and incorporate some goblet squats into the end of your warm-up.

‘Points of Performance’

1. Weight on Heels
2. Hips Below Parallel
3. Knees-Out
4. Upright Torso
5. Neutral Lumbar Curve
6. Thoracic Extension
7. Arms Overhead
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– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
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Related Resources
Dan John (T NATION): Goblet Squats 101
Bret Contreras: A Set of Goblet Squats per Day Keeps the Doctor Away
FlexibilityRx™: Squat Therapy Series

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Goblet-Squat

WARMUP
100 Meter row *easy
100 Meter row *hard
1000 Meters total
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SKILL
Handstand progression
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STRENGTH
4×8 Strict pull ups
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CONDITIONING 
12 Minute AMRAP
LIFE: 3 Burpees + 6 lunges + 9 sit ups + 20-30 second break
FITNESS: 3 Burpees + 6 Lunges weighted + 9 knees to elbows
SPORT: 3 Burpees + 6 Lunges weighted + 9 toes to bar
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YOGA is back at SICFIT Scottsdale on November 1st, 10am!

Katie has been teaching yoga since 2007.  She completed her certification through Amazing Yoga in Pittsburgh Pennsylvania, and subsequently completed her level one with Baron Baptiste.  Katie teaches a power yoga style class, with an emphasis on mobility and proper mechanics.  Katie has attended workshops with Bryan Kest, Natasha Rizopoulos, Gregor Singleton and Wade Zinter (among others).

katie yogaStarting November 1st every Saturday at 10am at SICFIT Scottsdale !

Call today to join into our Yoga program today; 480-922-3253

14885 N. 83rd Pl. St. 102 · Scottsdale, AZ 85260 · 480-922-3253

facebook.com/sicfitscottsdale

 

SSWIII is Coming…

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Strength in Conditioning for Tuesday, October 14, 2014

Can you feel it? The buzz? The nerves? The adrenaline already starting to set it for SICEST of the Southwest III? This year’s competition is a whole new kind of animal. Take the same ol’ Strength in Conditioning brutality and put it out on the GRID lot where teams of six must work together to win or perish… and we’ve got a recipe for a SIC showdown! There is still time to register for Pro WomenPro MenTeam Fitness (Intermediate)Team SPORT (Advanced), the Kids Obstacle course, and to volunteer or judge. Follow those links and we’ll save a spot for you on the GRID!
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WARMUP

Coaches choice
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SKILL
Dumbbell snatch
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STRENGTH
EMOM for 10 minutes
6-10 Alternating dumbbell snatch
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CONDITIONING
8 Minute AMRAP
5-5-5 Reps
LIFE: DB hang clean + DB front squat + DB Shoulder to overhead
FITNESS: Hang power clean 95/65 + Front Squat +Shoulder to overhead
SPORT: Hang power clean 135/95 + Front Squat + Shoulder to overhead
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Fit Family awarded Athlete of the Month at SICFIT Scottsdale

This month we celebrate a Fit Family to represent your SICFIT Scottsdale Athlete(s) of the Month. The Arabyan family led by Mom Mary continues to see results and set new records in just about any class or program she enrolls in. Mary stays committed to showing her family, their friends and community why  she enjoys eating clean foods and exercising daily. Her boys Armen and Sarkis have literally grown up right in front of our in the past 2 years. “They bring a certain energy to the gym only brothers can create, competitive but even more respectful of each others boundaries. They are very smart happy kids and we love having them says Luke Kayyem”. Just last week Sarkis pulled a new personal  record with a #185 deadlift after a few weeks of Exclusive Coaching and has been putting in more work and volume than any other teen his age. Be sure to give them all a HIGH-5 when you see them in class. Thank you all for setting the example and always pushing to be better.

 

Arabian Fam

Row Like a Pro

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Strength in Conditioning for Monday, October 13, 2014
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You want to know what the first step to rowing like a pro is? Practicing like a pro! Get a jump start on your practice efforts next Wednesday night (10/22) from 7-8pm at the SICFIT Scottsdale Rowing Clinic, instructed by our very own rowing extraordinaire, Coach Chris Cannon. Learn how perfecting the little things like proper posture, hand and head position, and breathing can transform your row from instantly exhausting to incredibly efficient! Sign up for the SICFIT Scottsdale Rowing Clinic today.  With only ten spots available, this workshop is going to be gone quick!

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Rowing Machine Workout at CrossFit Scottsdale.

WARMUP
5 Position Lunge Complex
5 Minute EMOM of 5-8 tempo air squats 50×1
PVC pass through, around the world, shoulder grind
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SKILL
Wall ball technique
1 Minute max effort wall ball shots
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STRENGTH
4×8 Strict Press
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CONDITIONING
10 Minute AMRAP
LIFE: 10 Wall ball shots + 100 meter run or row + walk small lap
FITNESS: 20 Wall ball shots + 300 meter run
SPORT: 20 Wall ball shots + 300 meter run w/ ball

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Your Performance Laboratory

 

Strength in Conditioning for Saturday, October 11, 2014

What Strength in Conditioning skills need some extra time, practice, and pro instruction? If you are an unlimited SICFIT Scottsdale member, come spend some extra time drilling and getting feedback on these future strengths at The Lab. At 4pm on Mondays, Wednesdays, and Fridays, 12 pm on Tuesdays and Thursdays, and 11am on Saturday one of our expert coaches is available to help you prefect your performance on your problem areas.
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The Lab brought to you by CrossFit Scottsdale.

CONDITIONING A
10 Minutes to build to heavy 5 – 4 – 3 rep push press
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CONDITIONING B
8 Rounds
2 Rep push press with 3 rep weight
5 Touch-n-go shuffle runs 10’
9 Lying leg lifts
60 Second rest
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CONDITIONING C
30 Burpees + 30 second plank
20 Burpees + 20 second plank
10 Burpees + 1 minute plank
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OPTIONAL CONDITIONING
Run or row 1 mile
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Be There for the Birthday Brawl

Strength in Conditioning for Friday, October 10, 2014

Next weekend starts early on a Thursday as we celebrate Kannon Kayyem’s 8th birthday with the SICFIT Scottsdale and surrounding community. Bring the whole family down to the gym at 7pm on 10/16 for a Wrestling-Themed-Birthday-Brawl. This is definitely going to be a bash for the history books, complete with wrestling mock-matches, community camaraderie, and family fun! You workout hard with us, so come party hard with us too!
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wrestling

CONDITIONING A
3 Rounds
2 Minutes of jump rope
2 Minute row
Run big lap
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CONDITIONING B
Rope climbs
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CONDITIONING C
Tabata sit ups + push ups
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CONDITIONING D
10 Minutes | 30 Seconds each
Partner tire flip + sledge hammers
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Photo by: Simon Q
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Mobility Warm-up Drills

 

Strength in Conditioning for Thursday, October 9, 2014

If you missed my post about a ‘better warm-up’ – you can check out sequence one here. Sequence two also includes a variety of movements that fall into five categories: breathing, core stabilization, a hip dominant glute activation exercise, single-leg stability exercise, and active shoulder prep.

Bob Takano recently wrote a nice blog for Breaking Muscle called, Why You Should Warm Up Less (Like the Russians Do).” While movement prep and preparing the body for exercise is essential, I agree that some athletes and coaches overdo it when it comes to warming up.

Jordan Syatt wrote a great blog about warming up – referencing Mike Robertson, “As Mike Robertson articulated very well in this article, once the body has sufficiently warmed up, a host of other effects take place such as increased tissue temperature and extensibility, increased excitability of the nervous system, increased joint temperature, and decreased viscosity of synovial fluid.”

So, a good warm-up elevates heart rate and body temperature, improves tissue quality with SMFR or dynamic stretching, improves mobility, and includes activation exercises to improve motor control.

The following sequence can be used after a kettlebell carry (heart-rate/core-temperature), along with one or two dynamic stretches, to cover the mobility and motor control aspect of warming up.  This is a great way to incorporate fundamental movements (like face pulls) that are often neglected into a training session.

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

CONDITIONING A
10 Minute EMOM
Constant Jump Rope
1 Burpee EMOM| Add burppee each additional minute
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CONDITIONING B
10 Minute EMOM
3-6 Atlas stones
LIFE: Use wall ball/slam ball/kb
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CONDITIONING C  
8 Minutes
5-8 Single arm heavy Russian KB swing each arm every 30 seconds
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CONDITIONING D
100 Push ups
75 Air squats
50 Sit ups
25 Push ups
900m Run or row
LIFE: 2 Rounds | Reps each
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