SICFITters Stick Together!

 

Programming for Saturday, September 7, 2013

The best things in life usually don’t happen when you are by yourself. And even when they do, they become even better once we share the experience with another. Why would working out be any different? The intensity and effort we put forth in a physical challenge instantly multiplies once a partner who is counting on us is added to the mix. This Saturday, see what you and your partner can achieve, together!

Today’s workout will be performed in teams of two. Each athlete must complete at least 10 reps of each movement before alternating, and the order of performance must remain the same from start to finish.
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PARTNER CONDITIONING
500 Row
30 Box jumps/step up (24/20)
500 Row
25 Medicine ball sit ups (20/14)
500 Row
20 Partner deadliftt (225/135/185 co-ed)
500 Row
15 Partner burpees
500 Row
10 Leap frog

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September 11, 2013 “Here’s to the Heroes”

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In honor and memory of 9/11, we will be holding our 4th annual 9/11 “Here’s to the Heroes” workout. This is a FREE event and we encourage friends and family to come and workout with us since classes are open to ALL LEVELS. Classes will be held at 7am, 8am, 5pm and 6pm. There will be a sign up sheet at the gym. Please call 480.922.3253 to reserve your spot!

20 min AMRAP
9 burpees + 11 pull ups + 21 kb swings
LIFE 1 round + 2 min rest for >15 min
FITNESS #55/35 no bands jumping ok
SPORT *wear a vest #75/55 C2B *chest to bar pull ups

The Whole Life Challenge starts THIS Saturday!

WHOLE LIFE CHALLENGE starts SATURDAY (7TH) 9am
BE at SICFIT Scottsdale!!!
Agenda:
1. Spend a bit reviewing the rules and some tips and tricks
2. Take some measurements
3. Get our kickoff workout on (see below)
4. Coach Najla – field trip to the grocery store 
Kickoff Workout (for time):
400m run image
21, 15, 9
A1. KB Swing
A2. Burpees
A3. Pull ups
LIFE – 35/20# Ring Row
FITNESS – 55/35# Jumping
SPORT – 75/55#
SEE YOU ON SATURDAY!!

 

Small Goals for Big Dreams

Programming for Friday, September 6, 2013

Setting concrete goals is a simple and effective way to direct your efforts towards your big-picture dreams! Maybe you imagine yourself one day competing in an athletic competition. Perhaps you want nothing more than to be an active part of your children and grandchildren’s’ lives. Each small goal we set for ourselves will help us paint the big picture of our dreams in to our reality!

DreamBigSetGoals

WARMUP
3x Rounds of 3
Barbell progression
STRENGTH
Thrusters and dips
LIFE: 8-10 Thrusters + strict push ups
FITNESS: 5-8 Thrusters + bar dips
SPORT: 2-4 Thrusters + 3-5 weighted dips
CONDITIONING
8 Minute AMRAP
250 Meter row + 7 thrusters
LIFE: Barbell
FITNESS: 75/55
SPORT: 115/85

Jumping Rope: Timing, Coordination, Balance

 

Programming for Thursday, September 5, 2013

Jumping rope is all about timing, coordination, and the ability to loosen up while still maintaining a stable body position. Without relaxed shoulders and wrists, we will not be able to swiftly and effortlessly swing the rope around our bodies. But with out maintaining a solid core we will become sloppy and likely obstruct the path of the rope. In a sense, jump rope is about finding the balance between steadiness and ease. Can you find it?

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STRENGTH
Front Squat
LIFE 8-10
FITNESS 5-8
SPORT 3-5
3x rounds
CORE + CONDITIONING

3 Minute jump rope
1 Minute sit ups
2 Minutes jump rope
1 Minute sit ups
1 Minute jump rope
1 Minute sit ups
LIFE: 30 Seconds of jump rope, 30 second rest. 30 Seconds of sit ups, 30 second rest >6 min
FITNESS: Last 30 seconds of each round practice doubles
SPORT: No abmat sit-ups, sets of x25 unbroken doubleunders

SICFIT WOW Wednesday

 

Programming for Wednesday, September 4, 2013

This week’s WOW will measure many different types of strength. Physically, it will measure the endurance of our core, the strength of our shoulders, and our ability to stabilize in a horizontal or upside down position. Mentally, it will asses our ability to remain calm, steadfast, and determined to keep holding on when everything inside of us is begging us to drop to ground. Emotionally this week’s WOW will test the positive or negative psychological fuel you feed yourself during strenuous work. Put all of this together and the SICFIT WOW is more than just a physical fitness test, but rather a fitness test of your entire being.

StrengthFromWeakness

WARMUP
Partner stretch
PAC mobility
Band stretch
Down dog/up dog
Run/row
SKILL
Handstand pushup progression
WOW
LIFE: Max plank from elbows
FITNESS: Max handstand hold against wall
SPORT: Max handstand push up from abmat

Stretch of the Week

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It’s Almost Here!

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The Whole Life Challenge Starts this Saturday @ 9am

 

So what do you get….?

On top of being allied into a super awesome community

…that pushes for your excellence

…that supports your lifestyle change

…that you can share recipes and ideas with

…that you workout with everyday and will get to know even better

 

Join the Whole Life Challenge.

Enter the Code: WLCRYGYYdJtK

 

 

Yeah on top of all that you also get:

 

Free lunch bags from SICFIT Scottsdale

Access to F3 foods

A kickoff workout

Measurements to mark the start of your success

10-20% of all retail in SICFIT Scottsdale

Extra events like grocery store trips and hikes

 

Join the Whole Life Challenge.

Enter the Code: WLCRYGYYdJtK

 

****Remember****

Challenge Starts Saturday the 7th at 9 am

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United by SICFIT

 

Programming for Tuesday, September 3, 2013

You give it your all at the gym each week. You come home rocking aching muscles, fresh bruises, and a renewed sense of empowerment. Don’t think its possible to get even more out of this experience of fitness? Think again! Infuse the excitement and passion you feel at SICFIT Scottsdale into the rest of your life by registering at SICFIT.com. Create a personalized profile and use it to track your fitness progress and to share your tips, struggles, and successes with like-minded people.  SICFIT.com is designed to reinforce digitally what you achieve physically!  Create a profile before tomorrow’s WOW and see how you stack up with SICFITters around the world!

WARMUP
Dynamic movement
3 Rounds
2 Minute row/run/jump rope
1 Minute air squat/push up/sit up
30 Seconds burpee, 30 seconds rest
CONDITIONING
4 Rounds
A1. x10 Tough back squat (30 rest)
A2. x5 Strict chin up  (30 rest)
A3. x8 Strict push up  (2 min rest)
LIFE: Barbell back squat/tempo ring row/tempo push up
FITness: Rx
SPORT: Deficit push up #25/#15 plates
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SICFIT presents Melissa Einbinder of CrossFit Scottsdale in the London Throwdown

Hotshots 19 Memorial Workout

 

During this arduous, taxing, and at times painful workout, let our aching bodies symbolize our remembrance of 19 Granite Mountain Hotshot Firefighters, who gave their lives to protect the people of Arizona from the great blaze that threatened so many.  When the fatigue and exhaustion becomes overwhelming, remember just one of these names to find the strength to continue:

Jesse Steed, 36 | Wade Parker, 22 | Joe Thurston, 32 | William Warneke, 25 | John Percin, 24 | Clayton Whitted, 28 | Scott Norris, 28 | Dustin Deford, 24 | Sean Misner, 26 | Garret Zuppiger, 27 | Travis Carter, 31 | Grant McKee, 21 | Travis Turbyfill, 27 | Andrew Ashcraft, 29 | Kevin Woyjeck, 21 | Anthony Rose, 23 | Eric Marsh, 43 | Christopher MacKenzie, 30 | Robert Caldwell, 23

HotShots19 .

HOTSHOTS 19
30 Air squats
19 Power cleans #135
7 Strict pullups
400 Meter run
LIFE: 3 Rounds, 3 minute rest between each
FITness: 25 Minute AMRAP
SPORT: RX

FIT for the 5th Heats

Alright competitors! Here are the heats for FIT for the 5th! If you did not compete in the prelims but would still like to come out for the finals, you can! You will be put into a heat before the finals start and will be in the running for best score, so get there early so you can warm up!

A few people have already completed a make-up for the finals, and every score is being crushed! So get ready to bring it!

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