Straight no Chaser Nutrition Tips

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Strength in Conditioning for Tuesday, March 31, 2015

A little over two weeks left in the SICFIT Scottsdale Spring Leaning Paleo Nutrition Challenge and the time is now to buckle down and tighten up ship!

Take these quick tips and put them in your back pocket. At this point in the game, every sip, swallow, and rep counts!

  1. Keep avoiding the big NO-NOs, wheat, dairy, anything processed, and sugar!
  2. Keep the healthy stuff easy to grab.
  3. Going out to eat? Stick to the salads and/or don’t be afraid to make special requests.
  4. Drink half your bodyweight in ounces of water a day.
  5. First thing in the morning drink 8-10 ounces of room temperature water.
  6. Quit drinking liquids 30 minutes before and after meals to avoid diluting digestive enzymes.
  7. All food should be chewed to the consistency of applesauce before swallowing.
  8. Meals should be balanced to a 40-40-20 split of carbs, protein, and fat.
  9. If you can’t read it, don’t eat it!
  10. Got a sweet tooth? Go for dark chocolate, 60% cacao or greater.
  11. Remember that this is more than a six week competition. It is a lifestyle shift. Be patient with yourself and stay committed long after the challenge is over!

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WARMUP
Shoulder Mobility
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SKILL
Clean and Jerk Progression
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STRENGTH
4 Rounds
6 Clean and Jerks
8 Goblet Squats
10 Sit Ups
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CONDITIONING
3 Rounds For Time
Run or Row Small Lap
10 Toes to Bar (LIFE: Toes to Rig | FITNESS: Knees to Elbows)
20 Air Squats
Run Small Lap
30 Second Plank
20 Lunges
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Generally Physically Prepared For Anything

 

Strength in Conditioning for Monday, March 30, 2015

General Physical Preparedness, or GPP, refers to overall strength, speed, endurance, flexibility, structure and skill. GPP introduces unique, yet rudimentary physical tasks that essentially require the body to perform physical work. In addition to the tremendous physiological benefits of training GPP style, it also makes working out a bit more interesting and a bit more applicable to the every day tasks of life. 

It’s functional fitness at it’s finest.

Today at SICFIT we will dedicate our entire class time to cultivating our General Physical Preparedness. Basically, you’ll be lifting and moving some heavy $#%& today.

Sound fun?

Yeah. We thought so too!

farmers walk

GENERAL PHYSICAL PREPAREDNESS
Slam balls
Stones
Logs
Farmers Carry KB Walk
Seated Sled Pulls with Rope
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Beat the Reaper

Strength in Conditioning for Saturday, March 28, 2015

A little 10 meter run never hurt anyone… that is until those shuttle sprints start ganging up on you minute after minute!

Death by ten meters is more than a physical test, it is a mental one as well.

How far can you push yourself? When the seconds start to dwindle, will you still push it to the finish line? Knowing that success will bring another minute of… well, death?

The only way to beat the reaper at this sick little game is to stare that cloaked monster dead in the eyes minute by minute. Death will surely come. But this way, your last minute will not be in vain.

24hr WOD death by 10 meters

WARMUP
Coaches choice
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MOBILITY IN STRENGTH 1
Strict Press to Hold Overhead
Add Weight and Decrease Time Each Round
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MOBILITY IN STRENGTH 2
3 Rounds
20 Overhead Walking Lunges
7 Walk Out Push Ups
30 Second Rest
LIFE: No Weight
FITNESS & SPORT: Add Plates
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CONDITIONING
Death by 10 Meters
LIFE: Start with 5
FITNESS: Start with 8
SPORT: Start with 10
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Fitness Books Kindle Edition for Under $10

Strength in Conditioning for Friday, March 27, 2015

Many fitness books and strength and conditioning texts are now available on the ipad for $10 or less. Classic texts like Gray Cook’s ‘Movement’ (which is $69.95 in print) are available for instant download for just ten dollars!

Here are some favorites of mine that will help improve your mobility, technique, and understanding of exercise selection, programming, and goal setting.

#1: Original Strength – Regaining the Body You Were Meant to Have ($9.99)
Tim Anderson’s book will help fix problems in your movement with natural ‘resets’ – crawling drills and exercises. Movement patterns are developed through crawling, which is an easy way to improve mobility and stability in the hips and shoulders.

#2: Easy Strength by Dan John ($8.49)
Essential reading for personal trainers and strength coaches Dan John’s ‘4 Quadrant’ template shows how to align an athlete’s training with their goals. Pavel and Dan discuss what role certain exercises play in different strength programs. Dan John’s ‘Mass Made Simple’ is also available for $9.95.

#3: Deadlift Dynamite by Pavel Tsatsouline ($9.99)
While many of Pavel’s classic texts are available for fewer than ten dollars in a kindle edition, this is one of Pavel’s newer books focusing on the deadlift. What better way to master a movement than to have an inexpensive reference text with you at all times?

#4: 5/3/1 by Jim Wendler ($9.99) not pictured
5/3/1 is one of the most impactful strength training templates around. Simple and straightforward, Jim’s template is used in gyms across the country. Another great text on strength training programs and programming is ‘The Juggernaut Method 2.0’ by Chad Wesley Smith which is available for $8.49.

#5: Advances in Functional Training by Mike Boyle ($9.99)
Another classic text that explains how good exercise selection can keep athletes healthy. Single leg squats, scapular wall slides, core stability training, and other essential exercises are discussed in relation to injury prevention and balanced fitness.

My very own SquatRx Guide is available through my site as a…

FREE DOWNLOAD

The SquatRx guide will help you troubleshoot your squat – providing 7 ‘points of performance’ of perfect squat form. Flexibility and stability exercises will help you keep your knees out and get your hips below parallel for the back squat, front squat, and overhead squat.

Just download the guide and add the PDF to your iTunes Kindle app (on your iPad) for quick solutions to problems that come up in your squat.

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

Fitness-Books-Kindle-Ipad

 

WARMUP
Hip and Calve Squat Mobility
PVC Shoulder/Lat Mobility
5 Minute Row @ 50-60% Pace
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CONDITIONING A
5 Rounds
Bench | LIFE: 12-15 | FITNESS 10-12 | SPORT 8-10
8 Tough Goblet Squats
60 Second Row for Max Distance
3 Minute Walking Rest
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CONDITIONING B
5 Minute AMRAP
30 – 20 – 10
Walking Lunge + Push Ups
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Be Boss at the Basics: Earn Your L1 Band Tonight!

Strength in Conditioning for Thursday, March 26, 2015

Calling all athletes! Calling all athletes!

If you’ve had your sights set on that SICFIT L1 Band, tonight is your chance to make that baby yours!

Join us this evening at 7pm to show us how bad you want it and how hard you have worked!

From box jumps to running, air squats to push press, push ups to jump rope, and many more in between, the L1 test assesses your mastery of the foundational functional fitness exercises.

Passing this test proves to your classmates, your coach, and most importantly, yourself, that you are a boss at the basics and are ready to take on bigger, more complex fitness challenges!

Good luck everyone!

Level-1-White-Band

WARMUP
Barbell Progression >10 min
>
STRENGTH 1
EMOM For 15 Minutes
1 Power Clean + 1 Hang Clean (Add Weight if Possible)
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STRENGTH 2
4 Rounds
4-6 Bent Over Barbell Row
2 Minute Rest
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CONDITIONING
2 Minute Max Push Up
2 Minute Max Sit Up
3 Minute Row @ Easy Pace
1 Minute Max Push Up
1 Minute Max Sit Up
3 Minute Row @ East Pace
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BIG STRETCH
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Spice Up Your Pantry with 10 Anti-Inflammatory Spices

 

Strength in Conditioning for Wednesday, March 25, 2015

Arthritis. Heart disease. Cancer. Joint pain. That bloated feeling you get after eating a plate of pasta.

What do all these have in common?

Inflammation.

More and more, research points to inflammation as the root of many (if not most) dis-eases that ail the human system. And more and more, we are understanding that inflammation is linked to the foods we eat.

The practically paleo plan we promote here at SICFIT Scottsdale – that is also the basis of our Spring Leaning Nutrition Challenge – eliminates all inflammatory foods from our diet – including any and all processed foods, sugar, dairy, and grains. (This is, of course, with some exceptions.)

While removing these foods reduces inflammation, we can prevent and reverse inflammation even further by adding medicinal (and tasty) spices to our already clean diets.

Here is a list of 10 inflammation fighting spices to add to your pantry:

  • Turmeric
  • Ginger
  • Garlic
  • Cinnamon
  • Black Pepper Corns
  • Cloves
  • Cardamom
  • Nutmeg
  • Fennel Seeds
  • Celery Seed

For more info on the healing benefits of these spices, check out this article by StudioBotanica.com

Spices

CONDITIONING
AMRAP in 30 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
20 Lunges
25 Sit Ups
Jog Small Lap
Walk Small Lap

 

Breaking Goals to Build New Ones

 

Strength in Conditioning for Tuesday, March 24, 2015

Goals are made to be broken. And this Thursday many will gather at SICFIT Scottsdale to smash a shared goal to smithereens!

Passing the Level One Test is the SICFITTERS right of passage into the first of three fitness levels within SICFIT gyms around the nation.

Earning Level One status marks mastery over many functional fitness basics – such as air squats, push ups, and handstand holds – in addition to proving a one’s well-conditioned metabolic capacity for stamina and endurance.

Most importantly however, passing the Level One Test shows SICFITTERS that they are ready to move on to (and eventually break) even bigger and better goals, resetting their sights on the Level Two and Three tests!

Come out this Thursday at 7pm to work towards smashing your goal of earning Level One status, or to support others who are!

SICFITbands

WARMUP
Leg and Hip Mobility

CONDITIONING
10×10 Barbell Back Squat
3 Minute Rest
4×8 Good Mornings
3 Minute Rest
4×8 Feet to Bar
4×8-10 Side Plank Push Ups
5-10 Minute Easy Run or Row

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Savor the Results

 

Strength in Conditioning for Monday, March 23, 2015

“Break the cycles of working late, mindless TV, and nights out. Reconnect with your body. Show it some respect. Recharge your batteries. Savor the results.”

Our bodies are reflection of how we treat ourselves. When we treat our bodies with love — fueling ourselves with clean nutrition, getting enough sleep, engaging in activities we love – our bodies love us back. And then we love our bodies even more.

Let’s create a new cycle. Let’s savor the result.

SICFIT Infographic

WARMUP
Lat, Tricep, Bicep Band Mobility
3 Minute Row | Light, Medium, Hard
3 Minute PVC Mobility
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CONDITIONING A
15 Minute AMRAP
2 – 4 – 6
Chin Up + Dip + Shuttle Run
LIFE: 3-5 Ring Pow + 3-5 Push Up + Airdyne  @ 80%
FITNESS: Strict Chin Up + Banded Bar Dips
SPORT: Strict Chin Ups + Ring Dips
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CONDITIONING B
15 Minutes
Jump Rope Until Fail
8 Box Step Ups Each Leg
Rest as Needed
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Bone Broth for Creaky Knees and Achy Joints

 

Strength in Conditioning for Friday, March 20, 2015

If box jumps make you cringe, running hurts your knees, or your joints ache every so often (for no apparent reason) – you may want to cook some bones this weekend.  Many gym members that I have worked with once thought that flexibility naturally diminishes with age and that joint stiffness is normal – now they know better.

They now know that flexibility (connective tissue health) can be restored through a combination of stretching, stability work, and strength training.

But what about chronic joint stiffness or the recurring achy feeling in the shoulders or knees – is this just normal wear and tear?

There are two types of arthritis – the first type is osteoarthritis, which is a degenerative joint disease (wear and tear).  The second type of arthritis (rheumatoid arthritis) is an inflammatory condition in which the body’s immune system does not work properly.

Autoimmune diseases like rheumatoid arthritis, Hashimotos thyroiditis, and psoriasis all share a common condition called intestinal permeability (leaky gut).

A leaky gut is a condition in which the gut lining is damaged – stress, environmental toxins, prescription drugs, pathogens, and poor nutrition are all contributing factors.  This condition is an underlying cause of many autoimmune diseases, whose symptoms vary from organ, brain, to joint dysfunction.
Leaky-Gut-Bone-Broth

One of the best ways to heal the gut lining is to drink a cup of bone broth with dinner or between meals.  If your knees start to feel achy – a bone broth fast can quickly kickstart the healing process.

As Sean Croxton points out in this blog, one of the most vital nutrients for healing the gut is gelatin.  I make a weekly pot of bone broth on Sunday night when I prep my meats and vegetables for the week.  I get my grass-fed bones from Kenny the “FishHugger” in Phoenix; you can find bones at Whole Foods, Sprouts, butcher shops, and farmers markets.

Bone Broth Recipe

While bone broth can be used to heal the gut, it also is a great way to keep your joints healthy, as it is a great source of glycosaminoglycans. As Cate Shanahan (Deep Nutrition) points out,

“The health of your joints depends upon the health of the collagen in your ligaments, tendons, and on the ends of your bones. Collagens are a large family of biomolecules, which include the glycosaminoglycans, very special molecules that help keep our joints healthy.”

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

Related Resources
Chris Kresser: 9 Steps to Perfect Health – Heal Your Gut
Underground Wellness: 5 Reasons Why Bone Broth is the Bomb
Three Lily Farm: 5 Ingredients to Add to Your Bone Broth
FishHugger: Wild Alaskian Salmon and Grass Fed Bones in Phoenix, AZ

 

GREAT BIG GIANT WARM UP
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CONDITIONING A
10 Hand Release Push Ups
10 Sit Ups
10 Air Squats
130 Meter Run or Row
Walk Small Lap

9 Hand Release Push Ups
9 Sit Ups
9 Air Squats
130 Meter Run or Row
Walk Small Lap
8 Hand Release Push Ups
8 Sit Ups
8 Air Squats
130 Meter Run or Row
Walk Small Lap
…all the way to 1
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CONDITIONING B
10 Dumbbell Superset*
90 Second Jump Rope
2 Minute Rest
*Lateral Raise + Bicep Curl + Front Raise + Hammer Curl
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FINISHER
Coaches Choice
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True Strength Knows Not Gender

 

Strength in Conditioning for Thursday, March 19, 2015

Ever notice that in normal gyms most of the men spend their time staring at their biceps in the weightlifting room, while the women waste away for hours on the cardio equipment?

This is not so at SICFIT Scottsdale! We are in the business of building true strength. And true strength does not discriminate! Especially against gender.

While most of our classes are open to everyone, we figured that after so much time being bored to death on elliptical machines, the ladies could use a lil’ extra love! This is why every Tuesday and Thursday at 9:30am we offer a women’s only class.

Weightlifting is for everyone at SICFIT, not just the dudes. So ladies, while we know that you can hang, we wanted to make a class just for you!

WARMUP
Coaches Shoice
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STRENGTH
Turkish Get Up
Kettle Bell Work
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CONDITIONING
Workout #2  SICest of the Pacific West I
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