Spirit Week Returns

 

Strength in Conditioning for Saturday, March 15, 2014

SICFIT Scottsdale is expecting each and every one of you to bring your A-game next week because starting Monday, its Spirit Week! Every day has a new theme and a new opportunity to win a prize for the most eccentric getup! After this week of fun, we will cap it off with our Member Appreciation Party on Saturday, 3/22, at the Kayyem’s house beginning at 1pm!

Monday: St. Patrick’s Day – Wear your green!! You may have burpee penalties if you don’t!

Tuesday: Sports/College Day – Come dressed rocking your favorite sports team and/or your Alma Mater, as if you are ready for the biggest game of the year!!

Wednesday: Superhero Day – Well, this is pretty explanatory, Thor the God of Thunder, Wonder Woman, or Captain whoever you wanna be that day, come dressed with cape and all! (Can I put in a special request for one of the guys to dress up as Captain Yoga Pants, please?)

Thursday: America Day – We are all about being patriotic here at SICFIT Scottsdale. Come to class wearing red, white and blue or represent a branch of the military.

Friday: SICFIT Scottsdale Day – Come decked out head to toe in your SICFIT Scottsdale gear! Don’t have enough? Visit our SIC Store and stock up!

spirit-week
WARMUP
Super fun + awesome
CONDITIONING A
4 Rounds
8-11 Kettle bell deadlift
11 Knees to elbows on the floor
11 Jumping pull up
2 Minute walking rest
CONDITIONING B
Partner 3k row
*1 person must hold the top of the push up while the other rows*
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Show You What You’re Made Of!

 

Strength in Conditioning for Friday, March 14, 2014

How many times at SICFIT Scottsdale have you looked at the workout online or on the white board and thought to yourself, “…there is no way I am going to make it through this alive!”? And of all those occasions, how many have you proven yourself wrong about? We are group of expectation exceeders and goal defeaters here at SICFIT. We understand that physical fitness isn’t just about loosing weight and flexing your muscles in the mirror; its about bringing down your walls and building confidence. Let SICFIT Scottsdale help you uncover what you’re truly made of: strength, empowerment, and pure awesomeness!
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StrengthFromWeakness

WARMUP
Run big lap
2 Minute Row
2 Minute Airdyne
2 min Jump rope
SKILL
Stones
Farmers carry
STRENGTH
Prowler sleds 50-135 on each side
1 Minute high/high + max stones
1 Minute high/low + max stones
1 Minute low/low + max stone
5 Minute break
CONDITIONING
300 Meter farmers carry
*Each time you set down KB run a lap back to your KB for time*
FITNESS: #55/35
SPORT: #75/55
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PaleO.G. [original gangster] Nutrition Seminar

Strength in Conditioning for Thursday, March 13, 2014

Have you been to SICFIT Scottsdale’s PaleoO.G. Nutritional seminar yet? Ok…  Its actually called “Food as Fuel” but it is definitely original and if you come you will definitely become a paleo gangster! If you have questions about carbs, protein, supplements, what it means to eat like a caveperson, and how it will help you reach your goals, then this meeting is pretty much required homework for you! The seminar starts at 7:30pm and its completely free to attend! Please, join us!

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Foodasfuel

SKILL
Turkish get ups
 3×5 Working sets
CONDITIONING A
5 Rounds
Row 125 meters
30 Seconds of kettle bell swings
30 Seconds of burpees
2 Minute rest
CONDITIONING B
5 Minute plank
*3 burpees every time you break*

Learn More about Your Classmates Than Their Last PR

 

Strength in Conditioning for Wednesday, March 12, 2014

You workout together, you sweat together, you even PR together. Why not see what else you can achieve together?! The SICFIT Scottsdale Connections Mixer is a networking organization where fellow students, spouses, friends and colleagues can come together and learn about each other’s professions, to not only become a better supporter in the gym, but to help grow everyone’s business and network beyond these gym walls. Please join us for our semi-annual breakfast networking event to help promote your business’s products and services on Friday, March 14, 2014, from 7am-9am at SICFIT Scottsdale.
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ConnectionsMixer

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WARMUP

1K Row
STRENGTH
5×3 Press
5×5 Push press
3×8 Strict dips
LIFE: Parallets/benches/bands
5 Minute break
CONDITIONING
5 Rounds for time
400m Run or 500m row
30 Walking lunges
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Stretch of the Week
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FRXc-sW-Shoulder-Traction-Series,,

“Burpees” and “For Time” Should Never Be Put Together in the Same Sentence. Ever.

 

Strength in Conditioning for Tuesday, March 11, 2014

If you leave the gym today feeling like you got smacked upside the head by 50 burpees for time… it’s because you did.

Burpees0likes

WARMUP
5 Minutes of jump rope
1 Minute bottom of squat
1 Minute top of push up
3×5 Air squats + push up
SKILL
Double unders
STRENGTH
10, 8, 6, 4, 2, 2 Back squat
Max push up 30 seconds after each set
Jump rope 30 second after each set
2-3 Minute rest
CONDITIONING
50 burpees for time
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Every Rep Counts

 

Strength in Conditioning for Monday, March 10, 2014

SICFIT Scottsdale’s Jorge Aragon shows us how it’s done on Open Workout 14.2! This brutal challenge is equally as much about strength, stamina, and coordination as it is about mental toughness and fortitude. Every single rep counts, so even if you don’t think you will make it through a round, keep pushing yourself to accomplish as much as you can. Don’t let your mind get in the way of your potential!

WARMUP
PVC squat/press/snatch/oh squat
STRENGTH
3×5 Strict pull up
3×5 Overhead squat w/ barbell
CONDITIONING
From 0:00-3:00
2 Rounds of:
10 Overhead squats, 95 / 65 lb.
10 Chest-to-bar pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead squats, 95 / 65 lb.
12 Chest-to-bar pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead squats, 95 / 65 lb.
14 Chest-to-bar pull-ups
Etc., following same pattern
LIFE: 10 oh squat weighted pvc + 10 ring rows rest 1 min repeat 3-4 rounds
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Treat Yourself to a SIC Vacation!

 

Strength in Conditioning for Saturday, March 8, 2014

Aloha fitness freaks! SICest of the Pacific West is only three months away and frankly, its about time you start planning this vacation of a lifetime! The workout we are doing today is taken straight from the competition program to get you psyched to judge, spectate, or participate in this beachfront show down! We still have spots left so sign up soon before this SIC competition surfs away! Click here to register today!

 

SICESTPacificWest
 
SICest of the Pacific West Workout 3
Hawaii 5-0

*Teams of 2
50 Hang squat clean (#135/95) (#95/65)
50 Bar muscle up/pull up
50 Front rack alternating leg lunge (#135/95) (#95/65)
50 Toes to bar/knees to chest
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Yoga for Athlete’s Sneak Peek

 

Strength in Conditioning for Friday, March 7, 2014

With the ‘Yoga for Athletes’ workshop just days away, Yoga Instructor Kari Ann Levine wanted to give you a sneak peek of one of the flows you will learn during class. This progression of poses will teach you to use the strength from the very center of your being (i.e. your core) to radiate outwards. By moving from our center we remain balanced and allow the flow of energy to travel through our bodies most efficiently. So whether this energy helps us transition from pose to pose or thrust a barbell overhead, moving from center maximizes our internal power.

To learn more about how yoga can help you tap into and unlock the power that lies within the center of your being — physically and mentally — please attend the ‘Yoga for Athletes’ workshops this Saturday from 3pm to 5pm. Click here to register or sign up at the gym today!

WARMUP
Dynmaic Movement
3 Rounds
1 Minute air squat + 1 minute push ups
SKILL
Double under
STRENGTH
5, 4, 3, 2, 1, 1 Back squat
Max push up for 30 seconds after each set
Jump rope 30 for seconds after each set | 2-3 min rest
CONDITIONING
Kettlebell swing 30 seconds on 30 off | 5 minutes
Row all out  30 seconds on 30 off | 5 minutes
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HIFIT Games Come to SICFIT Scottsdale

 

Strength in Conditioning for Thursday, March 6, 2014

Today’s workout is coming to you from across the Pacific Ocean. It is taken directly from last month’s HIFIT Games on Hilo Island in Hawaii, Sponsored by SICFIT. And while it probably won’t feel like paradise in the midst of this brutal Strength In Conditioning challenge, when it’s over you can bask within a personal oasis made of your own hard work and accomplishment! And if challenging yourself in the competitive fitness arena sounds like a really good excuse to finally take that Hawaii vacation, sign up for the SICEST of the Pacific West Competition, held in Maui on June 7th and 8th. Register as a competitor or volunteer here!

hifit

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WARMUP

15 Minutes to warm up power clean & jerk
CONDITIONING
3 clean and jerk/5 pull ups/7 box jumps = 7 min AMRAP
Life: 3 Hang power clean & push press + 5 ring row + 7 box step ups
Fitness: 3 Power clean & push press/jerk + 5 pull ups + box jump up step down (95/55-75)
Sport: 3 Power clean & push jerk + 5 pull-ups + box jumps at 24/20 (155/105)

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FlexibilityRx Stretch of the Week

 

Strength in Conditioning for Wednesday, March 5, 2014

Who couldn’t use to be even more comfortable in overhead positions, the rack, or during pull ups? With the functional fitness movements we do at SICFIT Scottsdale, everyday is shoulder day. This means we need to take a little time each day to stretch and mobilize this area. These ‘Upper Core Four’ stretches, provided by the one and only FlexibilityRx, are designed to increase your range of motion and relieve soreness and tension. Incorporate them into your routine and watch your gym performance improve!
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FRXc-sW-Core-Four-Upper

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TEAM TRAINING
*Teams of 3
1000 WAY TO DIE
100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettlebell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats
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