Who Wants to Be in the Muscle Up Club?

 

Strength in Conditioning for Tuesday, June 30, 2015

SICFIT Scottsdale is officially accepting applications to become a part of the coveted Muscle Up Club! If you don’t quite have this skilled mastered yet, have no fear, because we just so happen to be the experts on helping you get there!

Next week on 7/9, SICFIT Scottsdale is hosting our Muscle Up Clinic where we will teach you the skills, drills, and strengthening exercises you need to get you on top of those rings!

Just like all of the skills we learn at SICFIT, the most important thing to remember is to be patient with yourself. There is always a learning curve and it is essential to master each step along that upward curving slope before moving on to the next.

This clinic will break down each and every step needed to kip your way right into that Muscle Up Club! Join us!

MuscleUp

WARM UP 
10 Rounds
1 Minute of Jump Rope
1 Minute of Push Ups
30 Second Plank
30 Second Rest
.
SKILL
Double Under
Handstand Hold
>
CONDITIONING
5 Rounds for  Time
250 Meter Row
12 Handstand Push Ups
9 Kettle Bell Swings
LIFE: Push Ups + Russian Swing
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What Are Your Kids Doing This Summer?

 

Strength in Conditioning for Monday, June 29, 2015

Last week officially ended our first Summer Camp session for the 2015 school year. Throughout the week we played fun fitness games, prepared healthy snacks, and learned the basic and important stuff about nutrition and living a long, healthy life!

If you want your kiddo to get in the action for the next session, get them registered ASAP! We have the second round of the Lil’ Beasts Kids Camp fro 5-12 year old coming up July 13-17. And for your teens we’ve got the Bigger, Faster, Stronger, Athletic Camp coming up July 6-10th.

Register by clicking the links above!

 

SIC WORKOUT 1
Short Dynamic Warm Up
Then,
1 Minute Row + Run + Jump Rope
1 Minute Air Squat + Push up + Sit Up
.
SKILL
Front Squat
.
CONDITIONING
5 Working Rounds
5 Front Squat
8 Strict Chin Up | 30 Second Rest
12 Strict Push Up | 30 Second Rest
130 Meter Run or Row Sprint
2 Minute Rest
LIFE: 3-5 Rounds | 8 Tempo Ring Row + 5 Kettle Bell Goblet Squat + 8 Tempo Push Up 30 Second Airdyne
SPORT: Weighted Chin Up + 7 Strict HSPU
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15 Healthy and Hydrating Foods For Summer

Strength in Conditioning for Saturday, June 27, 2015

It’s getting hot out there! With summer time in full swing, its more important now than ever to make sure you are staying hydrated!

You know the SICFIT mantra when it comes to water consumption… and if you don’t, let us remind you…

For adequate hydration drink your bodyweight in ounces of water every day.

But in addition to intaking mother nature’s finest fluid, we can also use her bounty to stay hydrated through the foods we eat. Below is a list of healthy and hydrating foods that will help you beat the heat this summer!

Healthy and Hydrating Foods

  1. Cucumbers
  2. Tomatoes
  3. Jicima
  4. Raw Squash Varieties
  5. Watermelons, cantaloupe, and other melon varieties
  6. Grapes
  7. Raw peppers
  8. Apples
  9. Strawberries, blueberries, and other berry varieties
  10. Leafy greens (but go for the less dense varieties like spinach, arugala, dandelion greens, and parslane)
  11. Papaya
  12. Mango
  13. Citrus fruit like oranges and grapefruits
  14. Celery
  15. Radishes

hydrating foods

 

WARMUP
Med Ball Fun — Toss, Slam, Wall Ball, Thruster, Sit Up
.
SKILL
Handstand Hold
.
STRENGTH
Shoulder Press 3×5 |2 Minute Rest
Push Press 3×3 | 90 Second Rest
Split Jerk 1.1.1 | 60 Second Rest
.
CONDITIONING
8 Minute AMRAP
3 Air Squats + 3 Burpees + 3 Ball Slams
6 Air Squats + 6 Burpees + 6 Ball Slams
…. And So On by 3s
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Improving Knee Stability for Running

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Strength in Conditioning for Friday, June 26, 2015

Reactive neuromuscular training drills for the knee can improve running mechanics, knee tracking, and eliminate knee valgus or varus.

Stability at the knee comes from both the ankle and the hips – in other words – knee problems are often the result of an ankle/foot or hip problem. Corrective exercises for the foot should address intrinsic foot strength and improving ankle dorsiflexion range of motion.

Exercises to improve knee tracking should focus on improving glute strength for better knee stability.  The single leg RDL, single leg hip hinge with dowel, and skater squat are all good choices.

Reactive-Neuromuscular-Training

 

When looking at knee tracking during the step-down assessment note if the knee collapses in (knee valgus) or points out (knee varus).  You can use a band to pull the knee in or out while performing a skater squat or single leg hip hinge to improve knee tracking.  The person on the left has a slight knee varus (knee out), whereas the person on our right shows a pronounced knee valgus (knee collapsing in).

lateral-step-down-assessment

 

If the knee collapses in you will use the band to pull the knee in – this exaggerates the pattern and will allow you to practice keeping the knee out (inline with second toe).

If the knee points out you will want to use the band to pull the knee out and focus on keeping the knee in (inline with second toe).

As a general rule, foot pronation (medial arch collapse) is related to knee valgus (medial knee collapse).  Foot supination (weighted lateral arch) is related to knee varus (outward bowing of knees).  Note however that this is not always the case.

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

Related Resources
FlexibilityRx: Single Leg Training Exercises: The Skater Squat

 

WARMUP
PVC Work | Squats, Good Mornings, Around the World, Shoulder Capsul, Snatch
Movement Prep
.
CONDITIONING A
8 Minute EMOM
LIFE: 10 Barbell Push Press
FITNESS: 6 Push Press
SPORT: 4 Push Press
.
CONDITIONING B
8 Minute EMOM

LIFE: 10 Barbell Bent Over Row
FITNESS: 6 Bent Over Row
SPORT: 4 Bent Over Row
..
CONDITIONING C
8 Minute EMOM

LIFE: 10 Barbell Back Squat
FITNESS: 6 Back Squat
SPORT: 4 Back Squat
.
CONDITIONING D
8 Minute EMOM

LIFE: 10 Box Step Up and Over
FITNESS: 6 Box Up Step Downs 24/20
SPORT: 4 Burpee Box Overs 30/24

.
FINISHER
Coaches Choice
.

 

 

WOW 21… Part 2!

 

Strength in Conditioning for Thursday, June 25, 2015

Workout of the Week (WOW) number 21 strikes again! We don’t often do the same thing twice at SICFIT Scottsdale, but when we do, you’d better believe we have a dang good reason for it!

We like to base our results off of real, measurable differences around these parts. And what better way to do that than to revisit a workout we haven’t done in a few months to see what gains we have made?

WOW 21 gives us many insights into our progress. First, we get to retest our one rep max power clean — showing us our strength and technique improvements in one of the most complex functional exercises we do here at SICIT.

But then ontop of that, we then take that weight challenge you to three different AMRAPs — giving us yet another measurement tool to see how much we have increased our stamina and metabolic capacity. And if you haven’t done this workout yet, don’t you worry! You can bet you’ll see it again in a few months time… ;)

AdaptiveAthleteHammermanClean

WARMUP
Barbell progression
.
WOW 21
20 Minutes to Build 1RM Power Clean (a)
3 Minute Rest
3 Minute AMRAP with 90% (b)
3 Minute Rest
3 Minute AMRAP with 75% (c)
3 Minute Rest
3 Minute AMRAP with 50% (d)
Score is a + b weight x reps + c weight x reps + d weight x reps
.

 

Jump-Rope-A-Thon Day 2!

 

Strength in Conditioning for Wednesday, June 24, 2015

If you didn’t have a chance to JUMP in on the action yesterday, have no regrets because you have another opportunity today! The 7th Annual SICFIT Jump-Rope-A-Thon continues for its second and final day at all three Arizona SICFIT locations.

No jump rope or previous experience required, just show up and feel great about getting fit for a good cause! In this fundraiser, each participant will see how many jumps they can do in 45 minutes, where each jump is worth .01, .05, .10, .25 cents or more — either pledged by the jumper themselves or a member of the community.

All proceeds will go directly to Playworks Arizona, an organization dedicated to bringing the power of play to low income elementary schools to instill positive values in our youth. Now that’s a cause worth jumping for!

(You can also donate directly to Playworks by clicking here!)

Join us at anyone of our Valley gyms!

SCOTTSDALE | @ 5:30am, 12pm, 5pm, 6pm, 6:30pm
(480) 922-3253
14885 N 83rd Pl #103, Scottsdale, AZ 85260

OLD TOWN | @ 6am, 12pm, 6pm
(480) 718-5041
7000 E McDowell Rd #130, Scottsdale, AZ 85257

CHANDLER | @ 9am, 12pm, 5pm, 6pm, 7pm
(480) 553-7603
7225 W Harrison Street, Chandler, AZ 85226

 

WARMUP 
10 Rounds
Row for 30 Seconds @ 50% Effort
Row for 30 Seconds @ 75% Effort
.
SKILL
Rope Climbs
.
CONDITIONING
5 Minute EMOM
10 Ball Slams
.
CONDITIONING
300 Meter Run + 50 Medicine Ball Sit Ups
300 Meter Run + 50 Hand Release Push Ups
300 Meter Run + 100 Total Lunges
LIFE: 3-5 Rounds, 10 Reps Each Movement
.
COOL DOWN
Stretch
.

Jumping Into A Good Cause

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Strength in Conditioning for Tuesday, June 23, 2015

SICFIT  is at it again, JUMPING to action for a powerful community cause! Today and tomorrow, all three SICFIT Valley Location invite you to participate in our 7th Annual Jump-Rope-A-Thon! This fun and free community event is what feel-good fitness is all about!

Throughout the day, SICFIT Scottsdale, SICFIT Chandler, and SICFIT Old Town will be hosting 45 minute long jump-rope sessions, where participants will jump to raise money for Playworks Arizona — a national nonprofit with a home base here in Phoenix.

Playworks employs a full-time recess coach in 18 low income schools around the Valley who works with teachers, administration, staff, and students to create safe and fun playground environments where every kid has the opportunity to learn and grow through play!

Don’t just take a stand for this cause, JUMP for it!

JRA

 

WARMUP
10 Minutes of Jump Rope Skill
Single, Double, One Leg, 360, High Knees
/
CONDITIONING A
3 Rounds
20 Overhead Walking Lunges + 7 Burpees
LIFE: No Weight or PVC
FITNESS & SPORT: Increasing Weight if Possible
.
CONDITIONING B
Death by 10 Meters
.
COOL DOWN
Stretch
.

 

Running Injury Prediction Assessment

 

Strength in Conditioning for Monday, July 22, 2015

The following assessment will predict the likelihood that you will at some point experience a running injury or symptom.  Most runners experience a variety of seemingly unrelated problems that are either chronic or come and go without a good explanation.

Different Names for the Same Problem?

  • Plantar Fasciitis
  • Patellar Tendinitis
  • Shin Splints
  • IT Band Syndrome
  • Piriformis Syndrome
  • Hip Tightness
  • Low Back Pain
  • Chronic Hamstring Tightness

The overlooked fact is that these problems often have the same underlying cause: a Foot-Knee-Hip imbalance.

Running involves a repeated weight transfer from one leg to the other that requires the foot, knee, and hip to maintain consistent alignment.  During the single leg stance – if the arch or knee collapses or if the hips tilt to one side – there will be repetitive stress transmitted throughout the body that can cause any of the symptoms listed above.

running-injury-assessment

Step-Down Assessment

I use the following assessment with all runners and anyone that is experiencing plantar fasciitis, IT Band syndrome, or knee pain.  The Step-Down Assessment determines if the problem is at the feet, knees, or hips and predicts the likelihood that a running injury or symptom will occur.

lateral-step-down-assessment

When performing this assessment, concentrate on one area at a time (ankle, knee, hip).  It is useful to have someone take a picture or video of you performing this assessment.

Stand on a slightly elevated surface with your feet under your hips.  The knee of the stance leg will bend slightly as you reach the foot of the non-weight bearing leg down towards the ground.  The foot of the reaching leg will point down hovering above the ground.  It is best to perform this assessment barefoot to observe the position of the foot.

#1: Foot – The foot of the stance leg should be pointing straight forward.  Note if the arch collapses in or rolls out during the assessment (pronation/supination).

#2: Knee – Note your ability to keep the knee of the stance leg directly over the foot as you step down.  Note if the knee collapses in or out.

#3: Hip – Note your ability to keep your hips level, torso upright, and shoulders level as you reach the foot forward.

If you were unable to maintain a neutral arch, keep the knee inline with the foot, and maintain level hips throughout the full movement your foot-knee-hip alignment is off and running is likely to produce symptoms.

Corrective exercises for the foot should address intrinsic foot strength and improving ankle dorsiflexion range of motion (see the “Related Resources” section below for examples).  The next FlexibilityRx blog will look at some exercises to improve knee stability for single leg exercises like running.

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

Related Resources

Intrinsic Foot Strength and the Short Foot Position
FlexibilityRx: Improving Ankle Dorsiflexion for the Squat
Mike Reinold: Ankle Dorsiflexion Mobility Impairs the Lateral Step Down Test

WARMUP
Walk
Jog
Run
Sprint
,
STRENGTH
10 Minute EMOM
10 Russian Kettle Bell Swings
.
CORE
10 Second Plank + 10 Second Rest
20 Second Plank + 20 Second Rest
30 Second Plank + 30 Second Rest
…. Up to 90 Seconds
.
CONDITIONING
100 Lunges
10 Burpees
50 Lunges
10 Burpees
100 Lunges
100 Sit Ups
1k Row

.

 

Best Father’s Day Gift Ever!

 

Strength in Conditioning for Saturday, June 20, 2015

This weekend is all about D-A-D! And SICFIT Scottsdale wants to help you put him first by doing something good for him, you, and the entire family!

Join us this morning at 9am for our Free Father’s Day Weekend Workout – Dads and Dogs!  Even if Dad isn’t much of a fitness freak, let him know that what SICFIT can give him is worth more than any fancy new hi-tech grill, a day on the gold course, or an upgraded hi-def television set.

Dad is an important part of the fam and we need him thriving and enjoying life for as long as possible! Make this Father’s Day all about new beginnings towards a healthier, happier, and more energized life (that will totally kick butt!)

Today’s workout is great for the entire family from so bring the whole crew! Once you’ve worked up an appetite, plan to stick around from some good ol’ fashioned dogs afterwards. Encourage Dad to talk to his coach for more details about sticking with SICFIT for the long haul!

Join us at any one of our Phoenix Valley locations Saturday morning at 9am!

SCOTTSDALE
(480) 922-3253
14885 N 83rd Pl #103, Scottsdale, AZ 85260

OLD TOWN
(480) 718-5041
7000 E McDowell Rd #130, Scottsdale, AZ 85257

CHANDLER
(480) 553-7603
7225 W Harrison Street, Chandler, AZ 85226

fathersofthefuture

WARMUP
Partner Stretch
Shadow Box
.
CONDITIONING
Team Training | Father + Son Teams!
1000 Meter Row + 100 Air Squats
500 Jump Rope + 100 Sit Ups
1000 Meter Row + 100 Push Ups
900 Meter Run + 100 Burpees
.

Calling All Dads and Those Who Love Them!

 

Strength in Conditioning for Friday, June 19, 2015

SICFIT makes family fitness priority number one at all three Phoenix Valley locations. This is why SICFIT Scottsdale, SICFIT Old Town, and SICFIT Chandler are celebrating Father’s Day with a FREE and FUN workout for the entire family!

This workout is perfect for Dad, Junior, and Grandpa — as each exercise can be modified to meet all levels of fitness and ability!  (And yes, Mom, Daughter, and Grandma are invited too!) After you’ve worked up an appetite, we’ll be proving lunch — so plan to stay for a while!

We look forward to seeing your entire family at a SICFIT Valley location this Saturday, June 20th, at 9am! And don’t be shy! Invite your neighbors and friends! The more the merrier!

SCOTTSDALE
(480) 922-3253
14885 N 83rd Pl #103, Scottsdale, AZ 85260

OLD TOWN
(480) 718-5041
7000 E McDowell Rd #130, Scottsdale, AZ 85257

CHANDLER
(480) 553-7603
7225 W Harrison Street, Chandler, AZ 85226

WARMUP
Coaches Choice
.
SKILL
Dumbbell Snatch
.
STRENGTH
10 Minute EMOM
6-10 Alternating Dumbbell Snatches
.
CONDITIONING
8 Minute EMOM
LIFE: 5 DB Hang Clean +  5 DB Front Squat + 5 DB Shoulder to Overhead
FITNESS: 5 Hang Clean 95/65 +  5 Front Squat + 5 Shoulder to Overhead
SPORT: 5 Hang Clean 135/95 +  5 Front Squat + 5 Shoulder to Overhead

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