SICFIT Team Spirit


Programming for Thursday, August 15, 2013

Working out as a team is an unparalleled experience. Suddenly, the effort you put into each pull, press, push, and squat matters to not just you, but to your teammate as well. Suddenly, we become personally and emotionally invested in the experience of another person — their successes and failures are your successes and failures. Suddenly, your daily workout becomes more than a source to build physical strength and endurance, it becomes a source that builds and fosters human communal spirit.



500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 50%
5 Minute rest
500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 80%
10 Minute rest
500 Row + 40 air squats + 30 sit ups + 20 push ups + 10 burpees at 100%


WOW! Is it Already Wednesday?


Programming for Wednesday, August 14, 2013

This weekly test of fitness will have you jumping for joy… once it’s over that is! With three minutes on the clock, and at the call of “3, 2, 1, GO!” you will have one task, and one task alone — box jumps! While this task may be simple, the execution will be no less difficult than even the most complex conditioning regimens. There will be a bit of strategy involved too, as your score is your number of reps multiplied by the hight of the box you select. Choose wisely and let’s get to jumping!


Mobility work + plyometrics
Box jump technique
Bench press 10, 8, 6, 4, 2
15x Sit ups after each set above
3 Minute max box jump/step ups
Score =  reps x height

Stretch of the Week

Trying to find more range of motion in the shoulder? A tight Latissimus Dorsi might be the problem area to target. Try these mobilizing stretches on for size this week and then experiment with the results!


When Life Gets you Down… Deadlift it Back Up!


The Deadlift. Such a simple concept. All it is, is picking something up off the ground. However, when executed exceptionally well — with proper technique, efficient energy transfer, and with an attitude of unbroken determination — the deadlift becomes an act of empowerment, enabling you pick up any obstacle that should lie on the ground before you obstructing your path.  Lift on brothers and sisters in fitness!

Never too old to be empowered by a heavy deadlift!

Never too old to be empowered by a heavy deadlift!

1 Minute each: walk + jog + run
Dynamic movement
LIFE: 8-10
45 Seconds max hand release push ups, then…
Lunge 50 steps + 5 burpees 3x rounds, then…
1k Row for PR

Celebrate 5 Years of FITness Success!!


Please join us as we celebrate 5 years of success at CrossFit Scottsdale.

Please know that the last class on August 23rd will be the noon class, but during the week of the Anniversary Party, we are offering UNLIMITED week to all students of CrossFit Scottsdale. With all the events going on this month we want to make sure you get the opportunity to get your workouts in!

Networking at CrossFit Scottsdale: CrossFit Connections

This Friday, August 16th at 9am is our CrossFit Scottsdale Connections Breakfast/Mixer. Breakfast will be catered by My Fit Foods and you will have an opportunity to showcase your business and connect with fellow CrossFitters. As a student of CrossFit Scottsdale, you are automatically eligible to be part of this networking community. For more information, please visit our CrossFit Connections page. We look forward to having you and your business at CrossFit Scottsdale!


CrossFit Scottsdale Makes Fitness Fun!


Programming for Monday, August 12, 2013

Many of us have found our way to CrossFit Scottsdale after becoming bored, burnt out, or unchallenged by our previous fitness routines. For others, their training at CrossFit Scottsdale may be just the beginning of their fitness journey. Regardless of the starting place, CrossFit Scottsdale has the power to ignite our health and wellness goals with enthusiasm and vigor. By creating an environment that is motivating, challenging, supportive, and FUN, working out at CrossFit Scottsdale isn’t just another chore on a to-do list, it is something you can look forward to!

High Intensity Interval Training at CrossFit Scottsdale


Double under progression
20 Minute AMRAP
LIFE: 5 Pushups + 6 bench pistols alternating + 7 pull ups rest  + 1 minute rest
FITNESS: 5 Handstand pushups +10 alternating pistols +15 pull ups jumping or strict
SPORT: 5 Handstand pushups + 10 alternating pistols + 15 pull ups

Rock on Rock Tape!

We just keep coming out with the coolest and most functional products for you at CrossFit Scottsdale. We presented you with RipFix that will help heal those annoying rips we get every now and then, and now we have Rock Tape.

RockTape is a special kind of tape known as kinesiology tape. First used by acupuncturists and chiropractors in Japan, today kinesiology tape is used by practitioners throughout the world to treat injuries and improve sports performance.

While the use of kinesiology is often associated with athletes such as Serena Williams, Kerri Walsh and Lance Armstrong, the reality is that RockTape is effective for the treatment of a wide variety of problems, not just sports injuries.

Rock Tape can be used for:

• Achilles tendonitis
• Plantar fasciitis
• Jumpers knee (PFS)
• ACL/MCL issues
• Rotator cuff
• Groin and hamstring pulls
• Lower back issues
• Shin splints
• Tennis and golf elbow
• Pain associated with pregnancy
• Postural correction

When applied properly, Rocktape can help athletes improve form and decrease fatigue through better blood flow. These are the two most critical aspects of increasing performance in almost any sport.



Thruster Inspiration and Information


Programming for Saturday, August 10, 2013

Need some thruster inspiration mixed with a little information? Well the first bit of this clip from the 2011 SICFIT London Throwdown Qualifier is just what the doctor ordered. Take notes, get pumped, and feel good about being part of this global community united by fitness!

Row clinic
2x 500 Meter row
*2 minute rest between sets
Heavy triple thruster off rack
* 5 minute rest, then… 
7 Minute AMRAP
5 Strict sit ups
10 Thrusters

Not Intended for Sissy Hands

There is a new product at CrossFit Scottsdale that has some of the athletes talking…RipFix.

It happens…a rip in your hands. No matter how good you are at taking care of them, rips occur from time to time. Most of us have been there, and those of us that have know how painful they can be and how long they take to heal. Well, we want to speed up that recovery process!

If you get hand RIPS this is the remedy for you. RipFix is the only product on the market that is made by a family of athletes specifically for hand tears. It takes the sting out of a rip instantly, so you can quickly get back to training.

RipFix is now available in the WOD Shop. Get yours today!



How to Use RipFix™
For a fresh rip, pack RipFix™ generously
onto the wound and let it sit…the sting will
be instantly soothed. Leave it on the
wound for as long as possible, overnight
works best. RipFix™ will speed up the
recovery, getting you back to your next
WOD with less down time.
To prevent rips, file down your hardened
calluses using a pumice stone—the harder
and bigger they are, the more likely they will
rip. Apply RipFix™ every night; it will make
your calluses more yielding and less likely
to tear off.

When Quitting is Not an Option


Programming for Friday, August 9, 2013

At SICFIT Scottsdale we don’t believe quitting is ever an option, not in the gym or in any other area of our students’ lives. Sometimes however, the temptation to quit becomes unbearably strong, and it seems like every cell in our body is begging us to quit.  When this moment strikes, it becomes even more important not to quit. It means that there is an incredible reward just beyond the awesome challenge before us. Should you face this challenge today in your workout, tomorrow during an arduous task, or next year when your responsibilities seem impossible, here are some strategies to keep you moving forward toward the great reward awaiting you:

  1. Think about how good you will feel when you complete the difficult task.
  2. Think about how proud your coach, family, and friends will be of you.
  3. Remind yourself of all the times you have been successful when you did not think you would be.
  4. Remind yourself that the only thing between you and success is one small step at a time.
  5. Turn off your mind, and let your body do the work.

10 Rounds
Row 100 meters rest :20 seconds
3 Rounds
500 Row x8 deadlifts + x8 box jumps
*5 minute rest, then…
100 jump ropes + 10 burpees + 80 jump + 8 burpees…. 60/6, 40/4, 20/2
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