What Does Functional Fitness Mean to You?

 

Programming for Friday, October 25, 2013

Today’s SICFIT Scottsdale workout has functional fitness all over it. Want to ensure that you have a reliable means of transportation for your entire life.. i.e. your own two feet? Well our running and walking warmup will keep those legs kicking! How about being able to push yourself up from off the ground? Or what happens if you need to lift your body weight up and over an object? Today’s push ups and chin ups will train you to do this effectively and efficiently. And for when it feel as if the weight of the world is on your shoulders… well by golly its a darn good thing we practice back squats! What does functional fitness mean to you? Comment below or on this blog’s link on Facebook!
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MoveLikeNeverBefore
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WARMUP

2 Rounds
Run 300 meters
walk 150 metes
STRENGTH in CONDITIONING
4 Rounds
10 Tough but successful back squats | 30 second rest
5 Strict chin ups | 30 second rest
8 Strict push ups | 2 minute Rest
LIFE: Barbell back squat | tempo ring row | tempo push up
SPORT: Deficit push up on 25/15 plates
FINISHER
Max barbell strict press
Max barbell back squat
*no pause between reps or sets
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Whole Life Challenge Finals are around the corner

Hey Team,
We are on week seven of the Whole Life Challenge and everyone is kicking butt.
Who has created a habit that has stuck with them so far? (This is where you send me a response. I really do want to hear about your lifestyle StairsMotivaitondesign changes)
 
THE FINAL workout and Celebration starts at 8am on Saturday November 2nd. 
Be there!
We will be doing the same workout that we kicked off the competition with, so you can see your improvement. After that everyone is invited to the Potluck!

The Lab After Dark @ SICFIT Scottsdale

 

Programming for Thursday, October 24, 2013

Looking for an opportunity to finally hone in on those skills that you just can’t seem to master? How about those lifts you are ready to PR in, if you only had more time to work on them? Sound like you? Well then, late nights every Thursday at SICFIT Scottsdale is the place to be! Lab After Dark is a supervised open-gym, where you have 90 minutes to ask questions, receive helpful critiques, and refine your skills. Check out this video at SICFIT.com to get a feel for let’s-get-to-work vibe you will find at Lab After Dark. Hope to see you tonight at 7:30!
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Find more videos like this on SICFIT

 

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WARMUP
Run 2 big laps
Walk 2 small laps
10 Rounds: 10 Sit ups + 10 push ups + 10 overhead squats (pvc)
CONDITIONING
Run 2 big laps
Walk 2 small laps
Lunge 50 steps + 5 burpees + 40 steps/4 burpees + 30 steps/3 burpees + 20 steps/2 burpees + 10 steps/1 burpees
Run 2 laps + 2 walk laps
5 Minute plank stop clock when you stop

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This is Your Brain on SICFIT

 

Programming for Wednesday, October 23, 2013

We all know that physical activity is good for the body, but did you know it is good for the brain as well? If the right-most image depicts brain activity after a short stroll, imagine what the ol’ noggin has going on after today’s WOW?! At SICFIT Scottsdale we work you from head to toe and from the inside out!
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WARMUP
500 Meter row
Movement prep wall ball+ kb swing + burpee
SKILL
Gymnastics rings tuck + hollow+ l-sit + muscle up progression
WOW # 16
500 Meter row + 30 wall balls
500 Meter row + 30 kb swings
500 Meter row + 30 burpees
LIFE: Ball slams 14/10 + russian swings 35/15
FITNESS: Wall ball 20/14 + kb swing 55/35
SPORT: Wall ball 30 + kb swing 75
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Stretch of the Week
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Family and Friends Welcome!

 

Programming for Tuesday, October 22, 2013

Have a few friends and family members who keep saying things like, “I really need to get back in shape… amp up my workout… lose some weight… get healthy… get a handle on my diet,” etc? Well, then it is time to get those folks to stop by November 2nd when all classes are FREE to anyone interested in trying SICFIT Scottsdale! Let your friends and family see for themselves how SICFIT Scottsdale can help them reach their goals!
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WARMUP
3 Rounds
I Minute of lunges
1 Minute of air squats
1 Minute of scissor kicks
STRENGTH
LIFE : 5 Strict press + 5 push press with barbell | 8 Rounds, 1 minute rest
FITNESS: 5 Strict press + 5 push press | 5 Rounds, 2 minute rest
SPORT: 5 Strict press + 3 push press + 1 push jerk | 4 Rounds, 2 minute rest
CONDITIONING
LIFE: 10 Sit ups + 10 hand release push ups + 300 row | 3 rounds for time
FITNESS: 10 Lying knees to elbows + 10 deficit push ups 15/10 plates + 10 sit ups | 4 rounds for time
SPORT: 12, 10, 8, 6, 4, 2 toes to bar + handstand push up
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SICest of the Southwest II was a SICcess!!

In case you missed SICest of the Southwest this past Saturday, you can view all the footage by visiting SICFIT.com, but in the meantime, check out the SICFIT Scottsdale Team working hard!

Congrats to everyone who competed past weekend and we look forward to seeing you next year.

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 SICFIT.com simply cannot help but to GET DOWN WITH SICNESS!
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SICEST_SFSteamRX.

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

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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 SICFIT.com!
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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!

quicheforrecipe

Serves 3

Ingredients

  • 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.

Yummy!!

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