Turn Up The Volume to Drown Out the Noise

Strength In Conditioning for Thursday, November 6, 2014

It happens to all of us. That day when the voice inside our head successfully convinces us that skipping our Strength in Conditioning session serves us more than sticking to our commitments to ourselves. And sometimes that voice is right and we have been way passed due on cutting ourselves a little slack. But sometimes listening to that voice only does one thing… it makes the voice louder. If we listen to it over and over again, eventually it overpowers the voice that knows just how good it feels to stick to our training and diet regimen.

Don’t let that voice in your head turn “that day” into “that week,” “that month,” or “that year.” You have the power to turn the volume up or down on all of the billions of thoughts running through your head each day. Crank up the noise for the voices that motivate you and drown out the ones that don’t!
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two wolves>

WARM UP
PVC
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SKILL
Battle Ropes
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STRENGTH
4 Rounds
10 Strict press
Short rest
10 Dumbbell Step ups total
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CONDITIONING
12 Minute AMRAP
LIFE: 3 Chumps + 6 thrusters 65/45 + 9 sit ups
FITNESS: 3 Chumps + 6 thrusters 95/65 + 9 knees 2 chest
SPORT: 3 Bar facing + 6 thrusters 115/75 + 9 toes 2 bar
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#FailOnPurpose

Strength In Conditioning for Wednesday, November 5, 2014

For all the goof balls, loony toons, and class clowns… to those who got-a-million-of-em and prankster is your middle name… this obstacle run was practically invented for you! Inspired by what is perhaps the most absurd game show ever, the Ridiculous Obstacle Challenge 5k is 3.1 miles of hilarious epic fail after epic fail, as you and others  get tossed around by “12 larger than life obstacles including the infamous Wrecking Ball, the brand new Sweeper, Jump Balls, and the World’s Largest Inflatable Water Slide!”

The run will take place on Saturday and Sunday 11/14 & 15 at Salt River Fields at Talking Stick on Pima Road in Scottsdale. Sign up at the gym today or call us at 480-922-3253 to get in on the ridiculousness!
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Photo Credit: Nicole Hirsch www.nicolehirschphotographyevents.com

Photo Credit: Nicole Hirsch www.nicolehirschphotographyevents.com

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WARM UP
5 Minutes of foam rolling
Up down dog
PVC
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SKILL
Quick Foot Ladder 10min
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CONDITIONING
LIFE
40 Push ups on toes with abmat
60 Sit ups
80 Air squats
Every time you break run 100m
FITNESS
80 Push ups on the toes with abmat (women do 40 on toes)
120 Sit ups
160 Air squats
Every time you break run a 200m
SPORT
50 strict pull ups
100 push ups
150 sit ups
Every time you break run a 400m
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Can You Last Until Morning?

 

Strength In Conditioning for Tuesday, November 4, 2014

It’s only fitting that Halloween is haunted by SICFIT Scottsdale’s 12 Hours of Hell looming in the not-so-distant future. From 6pm to 6am on 11/14-15, you will be tested in ways that require much more than physical strength endurance, and stamina; your very heart and soul play a major role in this game. Prepare to be pushed passed your comfort zone in 12 hours of total torment that is totally worth it!

In these 12 hours, you will be pushed in rowing, running, lifting, hiking, swimming, and your ability to put mind over matter. It doesn’t matter what level of fitness you are at, just be prepared to show up and don’t quit! Graduation is not guaranteed. It’s earned.

Are you in? Sign up at the gym today or email info@sicfitscottsdale.com.

Friday, November 14th 6pm-Saturday November 15th 6am
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CrossFit Scottsdale Hell Week Bootcamp.

WARMUP
Banded lunge
Scorpions
Shoulder & pec stretch w/ band
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SKILL
Pull up progression
Kipping and butterfly technique and practice
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STRENGTH
Deadlift
LIFE: 4×8 across
FITNESS: 5×5 across
SPORT: 6×3 across
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CONDITIONING
4 Rounds
LIFE: 200m Run + 10 jumping pull ups + 40 single unders
FITNESS: 400m Run + 10 pull ups + 20 double unders
SPORT: 400m Run + 4 muscle ups + 40 double unders
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SICFIT Taking Over the Valley

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Strength In Conditioning for Monday, November 3, 2014

Did you hear we are about to have a new addition to the SICFIT family? By 2014’s closing, SICFIT Old Town will be spreading the SICEST fitness and lifestyle training, private coaching, and community in the Valley even further!

SICFIT Old Town features three separate floor spaces: one for weights and strength training; another for stretching, yoga and spin; and another outdoor space for general physical fitness and conditioning. 

Get fit or die trying people, because SICFIT is about to take the world by storm!

For more information or to schedule your first workout session with a Coach call 928.380.6163 or email Chris@SICFITscottsdale.com.

SICFIT Old Town is located at 7000 East McDowell Rd. 85257
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SICFIT Old Town.

WARMUP
400m Run
Side lunges
Lunge complex
Up/down dog
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SKILL & STRENGTH
5 Rounds
5-8 Front squats
Short rest
5-8 Strict handstand push up
LIFE: Dumbbell Shoulder press
FITNESS: Box or plate and abmat handstand pushup
SPORT: Strict/strict deficit
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CONDITIONING
3 Rounds
10 Hang Power Cleans + 10 Burpees
Then,
3 Rounds
10 Shoulder to overhead
10 Toes to bar
LIFE:  65/45 | Sub 20 sit ups for toes to bar
FITNESS: 95/65 | Sub 10 knees to chest for toes to bar
SPORT: 135/95
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Traction Combo for Hip and Shoulder Mobility

 

Strength in Conditioning for Saturday, November 1, 2014

Traction refers to the decompression of the hip or shoulder joint-capsule.  Both the head of the humerus and head of the femur can be tractioned to create space in the joint-capsule.  Fifty percent of range of motion is in the joint-capsule and the surrounding ligaments and deep muscle fibers.

JointCapsule

As Chris Frederick (author of Stretch-to-Win) points out,

“When full ROM in a joint is inhibited, then ROM in the muscle is also restricted, because muscles attach to bones and bones connect to other bones by way of joints. The muscles that are the closest and deepest layers will react to positive or negative changes in the joint capsule. 

These muscles are shorter in length and anatomically and functionally closer to the joint capsule than the muscles that cross two or more joints; when released, therefore, they pave the way for the longer muscles to release faster and more efficiently.”

Traction can be used before, between, and after stretches.  If you are extremely tight in the glutes and hip, you may want to begin with traction, stretch your hips and then traction again at the end.  This hip and shoulder traction combo can also be used on it’s own as a quick mobility sequence pre-workout.

While this combo focuses on traction itself, traction should be applied during all of your stretches.   Lengthening the spine during lower body stretches (glutes) and using bands not only to stretch muscles, but also to create space in the joint-capsule during the stretch (lats).

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

 Traction-Combo-Joint-Capsule-Mobility

BASELINE TEST
Baseline at 50% capacity
5 Minute walking rest
Baseline at 100% capacity
10 Minute walking rest
Baseline at 50% capacity

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Workout of the Walking Dead

 

Strength in Conditioning for Friday, October 31, 2014

This workout takes halloween to a whole new level of scary! So before you put on your costumes, spike the pumpkin punch, or patrol the neighborhood with your little trick-or-treaters, hit up SICFIT Scottsdale for this workout nightmare! Tonight when you leave feeling like the walking-dead, you can consider it as just getting into character!

Happy Halloween!!

Happy Halloween!!

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WARMUP
Movement prep
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CONDITIONING
3 Rounds of 1 minute max rep/calorie at each station
Wall-balls
Hang cleans
Box ups, 20″
Push-press
Row for calories
1 Minute rest
LIFE: Ball slam, barbell hand clean, box step up

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Feel Your Best During Feel-good Season!

 

Strength in Conditioning for Wednesday, October 29, 2014

Cozy sweater season does not have to be hide-my-seasonal-stomach-behind-this-slouchy-sweater season too! When the rest of the world uses the holidays as an excuse to jump mouth first into indulgence, SICFIT Scottsdale can help you make healthy and satisfying choices throughout this sugary, creamy, cheesy time of year with our Shed the Stuffing Seminar!

Learn how to enjoy the holiday season without feeling deprived, or like you have just undone 11 months worth of hard work and discipline in the gym and in the kitchen. Join SICFIT Scottsdale Tuesday, 11/18 at 7pm and commit to feeling your best during this feel-good season!
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HealthyHolidays

MOBILITY
Foam roll + bands + PVC + partner stretch
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CONDITIONING A
5 Rounds
1 Minute run or row at 50% capacity
1 Minute run or row at 75% capacity
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CONDITIONING B
EMOM for 11 Minutes
8 Dumbbell push press
8-10 Reverse pull up
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CONDITIONING C
EMOM for 11 Minutes
7 Single arm kettle bell swing (14 total)
15 Mountain climbers (30 total)
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STRETCH
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Photo by: Jeff Kubina
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“I Just Like Burpees…” WHAT?!

 

Strength in Conditioning for Tuesday, October 28, 2014

Did he really just say, “I just like burpees because all I have to do is just not stop”…? Ok Coach Jorge, we know that you’re a beast but now we also know that you have totally lost your mind too! We still can’t wait to come out and support you as you defend the Rush Club Middleweight Belt!

Come cheer on Coach Jorge at the Phoenix Celebrity Theatre on November 7th at 7pm. Like he says in the clip below, your ruckus helps him tune everything else out and focus on the each brutal task as hand!

WARMUP
Barbell complex
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CONDITIONING
3 Rounds
6-8 Deadlift
20 Second rest
20 Unbroken kettle bell swings
3 Minute rest
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CONDITIONING B
1000 Meter row
3 Rounds
10 Push press or thruster
10 Pull ups
20 Push ups
30 Air squats
Then 300 meter run or row
LIFE modifications: 4 Minute row + 10 barbell push press + 10 ring row + 10 push ups
FITNESS modifications: 10 Barbell thrusters + 10 jumping pull ups
SPORT modifications: Thruster 105/75
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#LeadershipProblems

Strength in Conditioning for Monday, October 27, 2014

HIIT (High Intensity Interval Training) is pretty trendy right now in the fitness world. And for good reason! HIIT workouts have been scientifically proven to be more effective at burning fat than traditional forms of exercise. Not to mention, this style of training conditions both anaerobic and aerobic capacity in a single workout. But this trend is nothing new for SICFIT Scottsdale. We’ve been coaching our members this way from the start! Perhaps this makes us trendsetters… but we prefer to think of ourselves, instead, as leaders.
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guestdays/

WARMUP
Gymnastics:
Ring row + push up + holds + l-sit +tucks
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STRENGTH
5×5 Muscle snatch with barbell
3×10 Kettle bell or dumbbell lunge
5-3-1Press strict
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CONDITIONING
2 Minute max burps
1 Minute rest
2 Minute max wall balls
1 Minute rest|
2 Minute max calorie row

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Movie Night at SICFIT Scottsdale

 

Strength in Conditioning for Saturday, October 25, 2014

It’s Movie Night at SICFIT Scottsdale! Bring your own healthy rendition of an at-home movie snack  and we’ll chow down as we watch “Fed Up”, an educational film that the U.S. food industry doesn’t want you to see! See you tonight at 6pm!

TEAMWORK
1000m Row | Switch every 100 meters
1000 Single jump ropes | Switch every 100
100 Push ups | Switch every 10
200 Sit ups | Switch every 20
300 Air squats | Switch every 30
1000 Single jump ropes | Switch every 100
1000m Row | Switch every 100 meters
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