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!

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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

Paleo Tortillas. You’re Welcome.

 

Strength in Conditioning for Tuesday, March 4, 2014

For all those on a mission to Look Better Naked during the SICFIT Scottsdale Spring Nutrition Challenge, this post is for you! Only a few days into the challenge and already missing the Southwest fare we all love so much? We get it. Because what good is a burrito without the tortilla, right? Well thanks to stupideasypaleo.com, we don’t have to forsake the folded goodness for the next month! And the best part is…. it’s stupid easy to make! All you need is the following ingredients!

  • 2 eggs
  • 1 teaspoon melted ghee (sub: melted coconut oil)
  • Update: 1 Tablespoon water makes the batter more spreadable / thin
  • 1/4 cup arrowroot powder
  • 1 teaspoon coconut flour
  • Pinch of salt

For the rest of the delicious recipe, click here!

Tortilla

 

STRENGTH IN CONDITIONING
Spend 20 min to establish a 5x rep front squat
Spend 15 min to establish a 5x rep deadlift
Spend 10 min to establish a 5x rep strict press
Spend 5 minutes in the plank position
Record all of these scores/weights/misses and makes in your success journal
Photo by:  medea_material
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Yoga Workshop This Saturday!

 

Strength in Conditioning for Monday, March 3, 2014

Time is running out to sign up for the SICFIT Scottsdale “Yoga for Athletes” workshop. Kari Ann Levine, certified yoga instructor and Strength in Conditioning athlete will teach you how yoga can unlock your potential in the gym and outside of it. Join us from 3pm to 5pm this Saturday and you will learn the following:

  • How yoga can remove physical obstacles limiting your body’s mobility,
  • How yoga can teach you to access your core strength and channel it to maximize efficiency and power,
  • How yoga can train the mind to remain focused during challenges, both in the gym and out.

Sign up today at the gym or by clicking here!

YogaWorkshop1

WARMUP
Barbell complex
STRENGTH
1 Power clean
3 Hang power clean
1 Jerk
CONDITIONING
25, 15, 10 burpee + chest to bar pull up
LIFE: Ring row or jumping pull up
FITtness: Bands ok
SPORT: Hand release burpee + chest to bar
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Participation requested!

 

Strength in Conditioning for Saturday, March 1, 2014

How do you think the most interesting man would hang at SICFIT Scottsdale? Fill in the blank with SICFIT-isms by commenting here and on Facebook!

I don’t always ________________. But when I do, I ________________.


IdontALWAYSliftHEAVY
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OLYMPIC WEIGHTLIFTING

20 Minutes to establish heavy snatch
5 Minute rest
20 Minutes to establish heavy clean
5 Minute rest
CONDITIONING
3 Minutes of max burpees
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Private Training… Are you Ready?

 

Strength in Conditioning for Friday, February 28, 2014

SICFIT Scottsdale offers much more than daily, totally kick @$$ Strength in Conditioning group classes. We also provide exclusive and invaluable one-on-one coaching with our Private Training Program. Let our expert coaches help you achieve all of your health and fitness goals and then some! From losing weight to building muscle to finally running that marathon, SICFIT Scottsdale Private Training can help you get there! E-mail us today at info@sicfitscottsdale.com or ask about how you can benefit from exclusive coaching next time you’re in the gym!
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DSC_8438

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WARMUP

Dynamic movement
5 Rounds at 80%
300 Meter run
300 Meter row
CONDITIONING A
Strict pull up + strict dip
10, 8, 6, 4, 2, 1, 1, 1
LIFE: Ring row+ parallets
FITness: Negatives + bar dips
CONDITIONING B
Death by 10 meter turn arounds
20 Minute time cap
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Who Doesn’t Want to Look Better Naked…?

 

Strength in Conditioning for Thursday, February 27, 2014

Get ready to get rid of those extra pounds once and for all! If you are ready to restock your kitchen with only paleo goods that are going to make you look and feel great, then you definitely don’t want to miss out on the SICFIT Scottsdale Look Better Naked Spring Nutrition Challenge! You will be given all the support, advice, and encouragement you need to make this lifestyle shift a lasting one. Join us for the prelims, this Saturday, March 1st from 9am to 12pm where you will get down and dirty with eating clean! The only thing you’ve got to lose are those extra inches! Sign up TODAY at sicfitscottsdale.com, by emailing info@sicfitscottsdale.com, or sign up at the gym!

LookBetterNaked1

WARMUP
Foam roll upper thoracic spine
Up dog, down dog sequence
SKILL
Muscle up progression
LIFE: Ring row + tuck holds
STRENGTH
Split jerk
5, 5, 3, 3, 1, 1
LIFE: Push press + skill of split jerk
CONDITIONING
2k Row for time

The Hip Bone is Connected to the… Everything

 

Strength in Conditioning for Wednesday, February 26, 2014

It’s all connected, baby! This is especially true for the muscles and joints that keep our core strong, stable, and mobile. If you are experiencing pain or tightness in, say, your lower back, it may actually be a result of tight glutes. Hip flexors causing you trouble in your squats? Or maybe your lats limit your mobility in overhead presses? Releasing some low back tension may be just what the doctor ordered. Try these Lower Core Four stretches from FlexibilityRX everyday and the gains in the gym you have been trying to achieve may suddenly become yours! Keep checking back to the SICFIT Scottsdale blog for more fitness tips and tricks!
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FRXc-sW-Core-Four-Lower

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WARMUP

50 Sit ups
50 Super persons
50 Pelvic thrusts
300 Meter run
150 Meter walk
SKILL
Single arm kettle bell swing: russian, goblet squat, deadlift
CONDITIONING A
21-15-9
Goblet squat + kb swing + push up
5 min rest
CONDITIONING B
21-15-9
Ball slam + windshield wipers + med ball sit up
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Yoga for Athletes Workshop: Unleash your Potential

 

Strength in Conditioning for Tuesday, February 25, 2014

Think Yoga is easy? Think its for skinny chicks who have never picked up a barbell in their lives? Think again! Yoga is an ancient practice designed to unleash one’s fullest potential physically, mentally, and energetically. The benefits that yoga offers athletes and fitness-focued individuals are countless. Just like Strength in Conditioning FITness, Yoga is a discipline requiring hard work and dedication. If you are ready to challenge your body, mind, and spirit to unlock your potential in the gym and outside of it, join SICFIT Scottsdale and Kari Ann Levine for this exclusive, Yoga for Athletes Workshop on Saturday, March 8th at 3pm. Make sure you reserve your sport here or at the gym before it fills up!
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YogaWorkshop1

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STRENGTH
Stones
Rope climbs
Handstand pushups
LIFE: Heavy med balls + rope squats + rope pulls + plank+ inverted push up
CONDITIONING
100 Wall balls + EMOM 3 hand release burpees
LIFE: 50 wall balls
FITNESS: 20/14
SPORT: 30 or Dballs

Functional Fitness for Functional Lives

 

Strength in Conditioning for Monday, February 24, 2014

At SICFIT Scottsdale we believe in Functional Fitness. We believe that this style of training breeds the fastest results (from weight loss to making the podium in the competitive arena) and rewards our daily life more than any other exercise regimen. So what exactly is functional fitness anyway, and how can it be so superior? We’re glad you asked!

According to anytimefitness.com, Functional Fitness uses multi-joint movements (i.e. full body exercises) to train the body for “daily life activities” and to “handle real-life situations.” These multi-joint, functional fitness exercises are unparalleled in their ability to simultaneously increase strength, balance, coordination, flexibility, and stability — all while dramatically decreasing risk of injury compared to other exercise methodologies. Functional fitness is about using our bodies they way they were meant to be used, and creating the health and wellness we are meant to enjoy.

Join SICFIT Scottsdale to experience the benefits of functional fitness in your life! Enjoy our weekly classes or sign up for our Private Training program. You’ll never go back to the “normal” gym again!

 

BabySquat
WARMUP
Dynamic movement
2 Minutes of row/run/jump rope
 CONDITIONING
4 Rounds
5 Back squat tough but successful reps | 30 second rest
8 Strict chin up | 30 second rest
12 Strict push up | 30 second rest
150 Meter sprint run or row | 2 minute rest
LIFE: Tempo ring row | barbell back squat
STRETCH
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