The ‘Great 8 Stretch Matrix’ – Stretch to Win

 

Strength in Conditioning for Thursday, February 26, 2015

Let’s say you just joined a SICFIT gym– you never picked up a kettlebell or barbell before – a year ago the concept of functional fitness was new to you…

Now you know…if you want to get STRONG – you need to both move heavy weights (squat, deadlift, overhead press) and practice bodyweight movements (pushup, pull-up, plank).

Strength training can be broken down into fundamental movement patterns – for the upper body – push/pull (pushup/pullup) and lower body – push/pull (squat/deadlift).

In other words…push, pull, and carry.

Pushups, shoulder press, push press, push jerk, squats.

Pullups, rows, deadlifts, cleans.

Weighted carries, like sled pulls, kettlebell carries, sandbags.

In other words – you are generally either pushing, pulling, or carrying weight with your upper or lower body…

There are two common problems most athletes face when trying to get stronger in the gym – their hips or shoulder are tight…

 Mobility problems can understood by looking at the interplay of joints….

  • Ankles                         Mobility
  • Knees                           Stability
  • Hips                             Both
  • Low back                    Stability
  • Thoracic spine             Mobility
  • Scapula                       Stability
  • Arms                            Mobility

This is an easy way of understanding the fact that joints alternate between needing either more stability or mobility (Thanks Gray Cook & Mike Boyle).

The concept of the  ‘Great 8 Stretch Matrix’ by Ann and Chris Frederick (the world’s leading authority on flexibility training) is a solution for hip and arm flexibility.

For the next week spend ten minutes before or after your workout 3x a week on either the ‘Core-Four’ Lower or ‘Core-Four’ Upper – depending on whether you need more mobility in your hips or arms.

If ankle flexibility is your issue – check out the lower leg  routine.

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

Related Resources

Stretch to Win

Gray Cook: The Joint-by-Joint Approach

FlexibilityRx: Improving Ankle Flexibility for the Squat

Core-Four-Lower Core-Four-Upper

 

WARMUP
10 Minutes
300 Meter Run
150 Meter Walk
.
STRENGTH
4 Working Rounds
5-8 Front Squat (30 Second Rest)
5 Strict chin Up (30 Second Rest)
1 Minute Plank (2 Minute Rest)
LIFE: Tempo Ring Row + Barbell Back Squat + Tempo Push Up
FITNESS/SPORT: Deficit Push Up #25/#15
.
CONDITIONING
LIFE: 4 Rounds | 10 Sit Ups + 10 Hand Release Pushups + 200 Meter Row
FITNESS: 5 Rounds | 10 Lying K2E + 10 Deficit Pushups #15/10 plates + 5 Wall Walks
SPORT: 6 Rounds | 9 T2B + 5 Handstand Pushups or Wall Walks
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Lose the Ego

Strength in Conditioning for Wednesday, February 25, 2015

There is a fine line between admiring and envying a person’s accomplishments. Though this line may be thin, the consequences of doing one or the other are significant.

It is important for us to learn to recognize which perspective we are taking when we observe someone more skillful than ourselves. A perfect place to practice this is in the gym.

Next time we are watching someone who is stronger and faster than us, let’s practice determining whether we are viewing them with the eyes of sincerity or with the eyes of defensiveness.

If we find ourselves jealous or feeling self-conscious, our perspective is rooted in the envy of the ego. If we find ourselves feeling inspired and motivated, our perspective is grounded and centered.

If our view is clouded by our own self-judgements and jealousies, there is something we can do to help us drop this defensive stance.

Let your guard down and go and ask this person for their advice in whatever skill you feel envious of.

By doing so, you will practice dropping your ego and  instead of wasting your energy feeling jealous, you will be energized by your inspiration towards their success and motivated towards your own!

drop the ego

WAMRUP
Coaches Choice
.
STRENGTH
4 Rounds
5 Heavy Back Squats
8 Seated Dumbbell Press
45 Second Max Calorie Row
3 Minute Walking Rest
,
CONDITIONING
5 Rounds
300 Meter Run + 300 Meter Row
LIFE: 3 Rounds
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Back to Basics: Fundamentals Seminar at SICFIT Scottsdale

Strength in Conditioning for Tuesday, February 24, 2015

Ask the top athletes in any sport what their key to success is and many will have the same answer: MASTER THE BASICS!

This weekend, SICFIT Scottsdale is kicking it basic style with our Fundamentals Seminar. This two hour clinic is suited for newbies, pros, and everything in between.

We will be teaching the nine foundational movements of Strength in Conditioning with meticulous detail. After this clinic you will have learned how to perform the movements safely and efficiently, corrected flaws in your form, and given direction on what to work on to keep improving.

The greats in any discipline are masters because they have mastered the basics. Join us for this seminar this Saturday from 1-3pm and get back to basics at SICFIT Scottsdale!

Fundamentals Seminar

WARMUP
500 Meter Row + Movement Prep for Wall balls and Pull Ups
.
GYMNASTIC SKILLS
Ring Tucks
Hollow Bodies
L-sits
Kipping Pull Up Progression
.
CONDITIONING A
500 Meter Row + 10 Wall Balls + 10 Pull Ups
500 Meter Row + 20 Wall Balls + 10 Pull Ups
500 Meter Row + 30 Wall Balls + 10 Pull Ups
LIFE: 10 Ball Slams + 10 Ring Rows
FITNESS: Wall Ball 20/14
SPORT: Wall Ball 30 + C2B or Strict Pull Ups

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Top Benefits of Bodyweight Training

 

Strength in Conditioning for Monday, February 23, 2015

Are you typically all about them weights? Well consider this. Our own body is a pretty substantial weight, and when we are asked to control it in various shapes and exercises, it taxes our muscles –though in a different capacity to strength training – just as intensely.

Bodyweight training is particularly efficient at facilitating fat loss and building lean muscle. It is also one of the most efficient methods in cultivating deep core strength that will translate directly into our lifts. In addition, bodyweight exercise (when done mindfully) rehabs injuries by strengthening the body’s stabilizer muscles and increasing flexibility.

Today’s programming will give us a taste of what SICFIT Scottsdale’s most popular class, Bodyweight, has to offer. We offer this class four times a week. Check out the schedule to see when you can make it!

SICFITbannerPushup

WARMUP
Coaches Choice
.
CONDITIONING A
5 Rounds
30 Second L Sit
300 Meter Run or 250 Meter Row
.
CONDITIONING B
Tabata Squats
* Rest at Bottom of Squat
.
CONDITIONING C
Tabata Sit Ups
.
CONDITIONING D
Tabata Walk Out Push Ups
*Advanced Rest in Plank
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Level II test the SPORT athletes of SICFIT Scottsdale

Last night was different. It wasn’t just another evening at the gym or another level test on the schedule. It felt like the early days at SICFIT Scottsdale the “Original Functional Fitness in Scottsdale”.  It had the feeling of community, competition and excitement. It was  a packed house with friends, relatives, members and ambassadors. The gym mascots were in attendance including Kanon “Boi wonder” Kayyem and “Bond” Davis the boxer. At the end of the night three athletes stood tall and SICcessfully passed the “Red band” Level II test. Congratulations to my long time neighbor, friend and veteran Deric Andre. You have not only come a long way but maintained that way and even improved upon it. To the two ladies in attendance who have been crushing the new SPORT classes and proved it by handling all three parts of the test with confidence and courage.

To the boys who missed passing by a few pull ups, squats or burpees. Thank you for believing in the process. Remember “If it were easy everyone would do it.”  You have all put in the work, time and effort and I promise you if you can fill in some of the holes, patch up some chinks in the armor and continue to progress week after week passing is in your future.

As always the attendance of judges, volunteers and ambassadors makes our SICFIT signature Level testing so magical. Judy literally started crying after Deric completed all 10 overhead squats unbroken! Are you kidding me? Try and find that kind of compassion, authenticity and pure love for another human at your local gym. Thank you to all my heroes! I love you with all my heart…. #getfitordie

Coach Luke Kayyem

IMG_8593

IMG_8594

 Deric Andre loyal member since May 2011.

IMG_8598

 Cristina Cardet loyal member since August 2014.

IMG_8596

 Alex Heath loyal member since August 2013.

Ankle Flexibility for the Squat and Deadlift

 

Strength in Conditioning for Friday, February 20, 2015

Powerlifting and Olympic weightlifting exercises like the squat, snatch, and deadlift all require good ankle range of motion.

Ankle range of motion is essential for good knee tracking, glute function, and for many of the points of performance for the squat.  Ankle ROM is needed for the knees to track forward enough for an athlete to keep their weight on their heels.  The ability to achieve full squat depth and maintain an upright torso both require good ankle flexibility.

The lower leg routine (see link below) covers all of the basic elements that support healthy ankle function. Here are some keep points when stretching your calf muscles:

  1. Target both calf muscles (soleus and gastroc) by stretching with a bent then straight leg;
  2. Target both inner and outer portions of each muscle by twisting the lower leg in and out as the heel remains grounded;
  3. Find the variation that works best for you (changing the angle of the torso) either with the standing or floor variation;
  4. Use this stretch along with the lower leg routine to address all of the muscles that support good ankle ROM;
  5. After improving ROM – groove the pattern by incrementally adding weight to your lifts.

Related Resources

FlexibilityRx: Improving Ankle Flexibility for the Squat 

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

Ankle-Flexibility-Squat

WARMUP
Dynamic Movement
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift + Press + Back Squat with Barbell or PVC
5 Minute Walking Rest
.
CONDITIONING A
3 Sets @ 100%
10 Unbroken Thrusters
LIFE: Barbell | 1 Minute Rest
FITNESS: 95/65 | 2 Minute Rest
SPORT: 135/95 | 3 Minute rest
.
CONDITIONING B
300 Meter Run 65-75%
3 Minute Rest
300 Meter Run 75-85%
3 Minute Rest
300 Meter Run 90-95%
.

 

How to Know if You’re Ready to Take the L2 Test

 

Strength in Conditioning for Thursday, February 19, 2015

Got your eye on that fancy red band to show case your total B.A. athlete status at SICFIT Scottsdale? Here is a checklist to help you determine if you are physically and mentally ready to crush the Level Two Athlete Test:

  • You have earned the Level 1, White Band and you wear that thing with pride 24/7.
  • You have reviewed and practiced all of the exercises in the L2 Test and can perform them without compromising proper form and mechanics.
  • While the goal is go home banded, you are prepared to use possible failure as a learning experience.
  • You want it so badly you can taste it!

Was that a resounding “YES!” to all of the above? Well then we will see you tonight at the gym at 7pm!

Screen Shot 2015-02-04 at 10.39.38 AM

WARMUP
2 Minute Row
2 Minute Run
2 Minute Airdyne
10 Lunges, Mountain Climbers, and Inch Worms After Each Round
.
SKILL
Rope Climbs & Rope Squats
Stones & Heavy Medicine Balls
.
TEST
3 Rounds
50 Sit Ups + 50 Double Unders (3×1 Single Unders)
.

 

Tapping Into the Our Inner Competitor

 

Strength in Conditioning for Wednesday, February 18, 2015

Today, SICFIT Scottsdale is asking you to tap into your inner competitor. Do whatever it is you gotta do… drink an extra protein shake, give yourself a pep talk in the mirror, or say an extra prayer for strength… just make sure you bring your game face with you to the gym!

Our workout today is taken directly from the SICEST Competitive Series. It is workout two from SICEST of the Southwest II.

If you were one of the spectators, volunteers, or athletes at the event, you know that competitors agonized through the brutality of this event. As you go rep for rep today in class, remember that the true competition does not exist amongst your classmates, but rather within yourself.

Compete against yourself to perform each power clean with flawlessly efficient form. Let your successes be the fluidity of your movements rather than their speed. Let your win come from learning something new about your body and mind and how to keep both calm and effective under physical and mental stress.

Make these your focus and not only will you achieve a personal win in today’s competition inspired workout, but you will be fortifying your foundation to win in the competitive arena as well.

WARMUP
Barbell Clean Progression
3 Position Power Clean
.
STRENGTH
Find ToughBut Not Max Power Clean
5 Minute Rest
.
SSWII WORKOUT II
10 Power Cleans + 10 Bar Over Burpees
10 Power Cleans + 10 Bar Over Burpees
10 Power Cleans + 10 Bar Over Burpees

LIFE: 35-75
FITNESS: 55-95
SPORT: Men 165/145/125 | Women 115/95/75
SICESTproworkout
..

 

Supporting a LIFEtime of FITNESS through SPORT

 

Strength In Conditioning for Tuesday, February 16, 2015

LIFE, FITNESS, and SPORT, are more than class names on the SICFIT Scottsdale schedule. They represent more than one’s level of physical competency under a barbell, swinging a jump rope, or pulling a rower.

LIFE, FITNESS, and SPORT point to one of SICFIT Scottsdale’s core training philosophies: that smart, functional movement and exercise cultivates and sustains a LIFEtime of FITNESS through SPORT.

Though it may seem that athletes with a physical capacity at the SPORT level perform different tasks in the gym, the foundation of their workouts is no different than those who are just embarking on their fitness journey.

At SICFIT Scottsdale we work diligently to teach our students how to use their bodies in the way they were anatomically designed to be used, and then strengthen that usage one rep at a time… from air squats over a bench, to double-plus bodyweight back squats.

This principle does not change from LIFE, FITNESS, to SPORT. It simply gets stronger, and stronger, and stronger.

… And so do we.

functionalfitness

WARMUP
300 Meter Run
3×10 Push Up + Air Squat + Sit Up
300 Meter Walk Run
.
STRENGTH
4×10 Ring Row
1 Minute Rest
4×5-8 Ring Push Up (LIFE: Negative Pushups)
1 Minute Rest
4x Max Hold Ring Tucks
1 Minute Rest
4×10 Dumbbell Super Set Lateral Raise, Bicep Curl, Front Raise, Hammer Curl
90 Second Rest
.
CONDITIONING
3-5 Minute Walking Rest
12 Minutes of Row Intervals:
20 Second Row Sprint
40 Second Row Recovery
.

 

Light Schedule, Heavy Load

 

Strength in Conditioning for Monday, February 16, 2015

We’ve got a heavy day of programming lined up at SICFIT Scottsdale on this Monday Holiday. From an olympic weightlifting EMOM to challenging prowler sled sprints, today’s workout just might take everything you got!

Thankfully, many of us have the day off in honor of President’s Day, so we should have a bit more energy than usual to attack this workout with!

Remember, class times today are limited to 8am, 12pm, 3:45pm (Teens), and 5pm only. See ya at the gym!

SICFIT presents Melissa Einbinder of CrossFit Scottsdale in the London Throwdown
WARMUP
PVC Mobility
Press Progression
.
STRENGTH
EMOM for 15 Minutes
Barbell Complex: 1 Power Clean + 2 Front Squats + 3 Shoulder to Overhead
LIFE: Hang Power Clean + Push Press
FITNESS/SPORT: Push Jerks (Split Jerk if Needed)
.
CONDITIONING
3-6 Rounds Each
Prowler Sled Sprints Up and Down Followed by Light Jog
LIFE: High/High with Low-No Weight
FITNESS: High/High + High/Low + Low/Low with 140/90
SPORT: High/High + High/Low + Low/Low with 180/140
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