Get Down With The SICNESS


Programming for Monday, October 21, 2013

The aftermath of SICEST of the Southwest II should be a sight to see in gyms around the region today! We have a feeling that competitors, spectators, judges, and crews will return to their gyms today ready to crush whatever workout is laid out in front of them. The hype of Saturday’s event was just so infectious that everyone in attendance or who watched as simply cannot help but to GET DOWN WITH SICNESS!


Barbell progression DL/HC/FS/PP
20 Minutes to find heavy single power clean
3 Minute Rest
8 Minute AMRAP
Power Cleans at 90%
+ 2 Minute max burpee beginning at 8:01


It’s SICEST Season


SICEST of the Southwest II is today at the Phoenix Convention Center from 8am to 8pm

The SICEST day of the year has finally arrived and the way we see it, the only thing missing is you! SICEST of the Southwest is an all day event so come for a little or stay to support your own SICFIT kin until the very end! You don’t want to miss out on the hype while 450 dedicated athletes leave everything they got out on the arena floor. If seeing the event live is an impossibility, don’t worry, because SICFIT still has your back. Watch the competitors duke it out live, streaming right on!


Simple Spinach Quiche

Tire of the same old breakfast morning after morning but in a hurry every day?  Try making this simple spinach quiche.  You can make it ahead of time and warm it up or if you have a little bit more time it only takes 30 minutes to have it fresh out of the oven.  With this breakfast you’ll have your protein and your veggies with one dish!


Serves 3


  • 5 large eggs;
  • 1 ½ cups fresh spinach, chopped;
  • ½ medium onion, chopped;
  • 1 clove garlic, minced;
  • ½ cup coconut milk;
  • ½ tsp baking powder;
  • Sea salt and freshly ground black pepper to taste;


  • Preheat oven to 350F.
  • In a large bowl, whisk the eggs and coconut milk together. Make sure you mix things up really well.  As you continue to whisk, start adding in all the other ingredients.
  • Now you are left with greasing a 9” pie dish and pouring everything in. Bake the quiche for about 30 minutes, or until cooked through in the center. I also like when the edges get golden brown and have a little crunch to them.


SICEST of the Southwest II “Adaptive Athlete Showcase”

Join us tonight from SICFIT Scottsdale for the SICest of the South West athlete press conference or tune in LIVE
and watch streaming video on Here is a TV shoot from downtown Phoenix where the event will be held
pall day Saturday. Arizona’s largest FITness experience the Europa Games will be held for the 2nd year in a row at the
Phoenix Convention Center
601 E. Washington St.
Phoenix, AZ 85004

Only the SICEST Birds Get the Worm


Programming for Friday, October 18, 2013

The early bird gets the worm today folks. Mostly because frankly, with SICEST of the Southwest II less than 36 hours away, there won’t be any more worms to be had after today’s noon class until next week. Get that last workout in and cap off this Unlimited Week with a sunrise or noon class!  The deadly combination of bodyweight movements in today’s programming will leave you feeling energized for tomorrow’s festivities at SSWII. Come out and represent for the Original School of Elite Fitness: SICFIT Scottsdale!

morning exercise.

Partner stretch + foam roll + bands
50 Burpees
75 Flutter kicks
100 Push ups
150 Sit ups
LIFE: 30 Seconds 30 seconds rest each station | 12 minutes
5 Minute rest
1K Row for time

Thriving to Adapt

Programming for Thursday October 17, 2013

SICFIT Ambassador and adaptive athlete, Steph Hammerman, takes functional fitness to the next level with her ‘won’t-take-no-for-an-asnwer,’ and ‘can’t-stop-won’t-stop’ attitude. As an athlete living and thriving with Cerebral Palsy, Steph has worked with coaches all over the country to learn how to make functional fitness functional for her and other adaptive athletes. Come be enlightened first hand by Steph’s inspiring story and philosophy today at the 9:30am class at SICFIT Scottsdale.


Row + run + bike
10 Push ups + sit ups + air squats
Rope climb/rope squat
Handstand pushup/pushup
3 Rounds | 10 minute time cap
50 sit ups + 50 double unders (or x3 singles)

SICFITness Runs Deep


Programming for Wednesday, October 16, 2013

Do you remember when you used to go to the local globe-gym, hop on the elliptical for 20 minutes, do a couple bicep curls while staring at yourself in the mirror, and then call it a day? Ever wonder why we don’t even have mirrors at SICFIT Scottsdale? Well after a WOW like today’s, the only thing you are going to be seeing is stars! And besides, the results you get from SICFIT programming go much deeper than your reflection — so who needs the mirrors anyway?!


10-8-6-4-2-1 Bench press
5-8 Burpees after each round AFAP
3×10 Sit ups
2 Minute rest
WOW #15
5 Minute jump rope maze AMRAP
LIFE: 5, 10, 15 ,20, 25 Singles, repeat | every miss complete 10 air squats
FITNESS: 5, 10, 15, 20, 25 Double unders, repeat | every miss complete 10 air squats
SPORT: 10, 20, 30, 40, 50 Double unders, repeat | every miss complete 10 jumping air squats

Stretch of the Week


SICFIT’s SICest of the Southwest II Competition Showcases 540 Athletes

SICFIT’s SICest of the Southwest II Competition Showcases 540 Athletes, 10/19

SICFIT's SICest of the Southwest II Competition Showcases 540 Athletes, 10/19

Global fitness brand SICFIT ( is hosting the SICest of the Southwest II Fitness Competition at the Phoenix Convention Center October 19. The daylong event will showcase 540 athletes vying for $15,000 in prize money (provided by NutriForce Sports) during the 2013 Europa Games Tour.

Participants will compete in four athletic divisions including limited Male and Female Pros as well as RX and Intermediate teams. (RX means elite athletes performing movements as prescribed). Workouts will be programmed by first ever Reebok CrossFit Games champion, James FitzGerald (2007) of Optimum Performance Training and were released on two weeks prior to the competition.

*New for 2013 – SICFIT Ambassador Steph Hammerman will be leading the first-ever adaptive athlete showcase during the competition. Hammerman is the world’s first certified CrossFit instructor with cerebral palsy.

This is the second time Europa has hosted its national expo in Arizona, as it remains a committed partner to SICFIT and the region. Likewise SICFIT remains committed to providing forums for athletes to reach new goals through its social platform, community events, competitions similar to SICest of the Southwest II and in its gyms SICFIT San Diego and SICFIT Scottsdale.

When: Saturday, October 19
Daylong event begins at 8 a.m.
*Press Conference with Athletes (Friday the 18th at 6 p.m.)

Where: Phoenix Convention Center
100 N. Third St.,
Phoenix, AZ 85004

Top Competitors:

CrossFit Invictus (Last year’s championship team)
Andrea Ager
Tiffany Hendrickson
Alessandra Pichelli
Moses Cordova
Ryan Fischer
Danny Nichols
Paul Smith (last year’s SICest champ)
Stay Connected:

For those unable to attend the press conference or competition, watch the live stream on or stay connected through:

Twitter: @sicfit
Last Year’s Competition Video:

Read more about SICFIT’s SICest of the Southwest II Competition Showcases 540 Athletes, 10/19 – BWWFitnessWorld by

Clean Like a SICEST Competitor


Programming For Tuesday, October 15, 2013

Want a taste of what the Pro Division athletes will be thrown up against at the SICEST of the Southwest II? Well say no more, because SICFIT Scottsdale has got you covered! After cleaning in their shoes, come out and watch the SICEST competitors throw down this Saturday at the Phoenix Convention Center. Who knows, after experiencing all the excitement you might catch that competition fever and start training for SICEST of the Southwest III!

Barbell clean progression
3 Position power clean
Establish tough but not maximal power clean
5 Minute rest
LIFE: #35-75
FITNESS: #55-95
SPORT: #164/145/125 | #115/95/75

The SICEST Week Ever!


Programming for Monday, October 14, 2013

This Saturday all of the tremendous work our SICFIT competitors have been putting forth in the gym will finally be put to the test at The SICEST of the Southwest II! To celebrate their hard work and achievements (and to just plain old get excited for this awesome event) SICFIT Scottsdale is hosting another Unlimited Week! Come get your workout on as much as you can handle this week, and top it all off with watching the SICEST athletes go head to head on Saturday!


PVC mobility + press progression
5, 5, 5, 3, 3, 3 Split Jerks off rack
30 Seconds mountain climber AFAP
2 Minute rest
Prowler sled sprints up/down/light jog 3-6 rounds each
LIFE: Up and down high/high | low |no weight
FITNESS: Up and down high/high | high/low | low/low | #140/90
SPORT: Up and down high/high |  high/low | low/low #180/140
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