ASU Obstacle Run: Battle Between the Greeks

 

Strength in Conditioning for Thursday, February 11, 2015

You’ve never seen a feud between waring sororities and fraternities like this before!

Coming up on Saturday, 2/22, SICFIT Scottsdale will be fueling the fire of competition among ASU’s Greek Life organizations with an obstacle course run. In addition to the obstacles we challenge them to around campus, they must work together as a 10 person team to come out on top!

Though this battle between the Greeks may be pitting them against one another, the whole event will unite them together for a worthy cause, as all of the proceeds earned will be gifted to the charitable organization of the winning frat or sororities’ choice!

If you’re looking for something to do this Saturday, or just want an excuse to go annoy your ASU student on campus, join us for this day of friendly competition!

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WARMUP
Dynamic Warm Up
Mobility in the Movement
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SKILL
Kettle Bell Swings
LIFE: Russian Swing
FITNESS: 55/35
SPORT: 75/55
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CONDITIONING
Jump Rope
LIFE: 100 Singles
FITNESS: 300 Singles
SPORT: 500 Singles or 200 Doubles
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings
5 Hand Release Push Ups After Each Round
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Graduating from FITNESS TO SPORT

 

Strength in Conditioning for Wednesday, February 11, 2015

What does it take to graduate from FITNESS to SPORT at SICFIT Scottsdale?

The answer is not quite so simple, and the recipe is a little different for everyone. For most of us though, the main ingredients include the following:

A Relentless Drive to Be Better Than Yesterday.

Patience to Understand that Strength is a Lifetime Sport.

A Willingness to be Broken Down and the Humility to Build Ourselves Back Up Even Stronger.

Time. Persistence. Dedication.

Though these elements are abstract and complex, SICFIT Scottsdale has devised a test to access an athlete’s level of each.

It’s called the Level 2 test. Take it and pass it, and not only do you get to don the red band, but you also get an invitation to join the SICFIT Scottsdale SPORT Class.

If you think you’re ready, be at the gym next week on Wednesday (2/19) at 7pm for the test. Happy almost graduation SICFITTERS.

CrossFit Scottsdale Level II Test 2

WARMUP
10 Rounds
1 Minute of Jump Rope
30 Seconds Push Up Plank Hold
30 Second Rest
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SKILL
Double Unders
Kipping Pull Ups
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CONDITIONING
EMOM for 25 Minutes
5 Pull Ups
5 Sit Ups
5 Air Squats
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Those Who Know….

 

Strength in Conditioning for Tuesday, February 10, 2015

SICFIT may be the functional fitness gym you call home, but it is so much more than just this.

SICFIT is a revolution. A social movement. A culture.

SICFIT is the competitor and the competition. It is the story teller and the story.

SICFIT is the evolution of what it means to be FIT.

And those who know… are SICFIT.

WARMUP
Med Ball Fun: Toss, Slam, Wall Ball, Thruster, Sit Up
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SKILL
Handstand Hold Level I Test Prep
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STRENGTH
3×5 Strict Press
2 Minute Rest
3×3 Push Press
2 Minute Rest
3×1 Split Jerk
60 Second Rest
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CONDITIONING
AMRAP for 8 Minutes
3 Air Squats
3 Burpees
3 Ball Slams
6 Air Squats
6 Burpees
6 Ball Slams
…. increase by 3 each round 
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Free Personal Training Offer for Friends and Family

 

Strength in Conditioning for Monday, February 9, 2015

With the first month of 2015 already in the history books, it’s time to start challenging our friends and family to make good on their New Year’s promise to themselves.

To kick start your loved one’s journey to their fittest, healthiest, happiest self, SICFIT Scottsdale – Scottsdale’s original Functional Fitness Gym – has a killer personal training offer. (And don’t get off their case until they actually follow through!)

Have your friend or family member make an appointment with us for a free intro session before the end of the month. When they purchase the membership package that best suits their needs, they will also receive a free personal training session, valued at 99$.

Be the person who helps the people closest to you change their lives forever! Make sure they take advantage of this offer before it expires on 2/28. If it comes down to it, just book their appointment for them and tell them when to show up!

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WARMUP
Dynamic Movement
1 Minute Row, Run, and Jump Rope
1 Minute of Air Squats, Push Ups, and Sit Ups
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SKILL
Front Squat
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CONDITIONING
5 Rounds
5 Front Squats
8 Strict Chin Ups
30 Second Rest
12 Strict Push Up
30 Second Rest
130 Meter Spring to Row
2 Minute Rest
LIFE: 3-5 Rounds: Tempo Ring Row + Kettle Bell Goblet Squat + Tempo Push Up + 30 Second Air Dyne
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SIC Relationship Advice: Sweat Together, Stay Together

Strength in Conditioning for Saturday, February 7, 2015

Instead of indulging on the other kind of sweets this Valentines Day, you and your sweetie can indulge in one another by getting a little sweaty….

And no, that’s not what we’re talking about… Get your mind out of the gutter please… And then go get a room!

But before you do go get that room, you and your sweetie can come get sweaty with us at SICFIT Scottsdale’s free, Valentine’s Day Workout! Tell your friends, and your friend’s friends, and then join us at the gym on the most romantic day of the year (2/14, in case you forgot!) for the 8:00am or 9:00am fitness class.

Follow this link to reserve your spot on FaceBook. Send the event link to your friends and their sweeties, too!

 valentines day flyer
WARMUP
PVC Work
Movement Prep
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CONDITIONING A
EMOM for 8 Minutes
LIFE: 10 Push Press with Barbell
FITNESS: 6 Push Press
SPORT: 4 Push Press
>
CONDITIONING B
EMOM for 8 Minutes
LIFE: 10 Bent Over Row with Barbell
FITNESS: 6 Bent Over Row
SPORT: 4 Bent Over Row
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CONDITIONING C
EMOM for 8 Minutes
LIFE: 10 Back Squat with Barbell
FITNESS: 6 Back Squat
SPORT: 4 Back Squat
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CONDITIONING D
EMOM for 8 Minutes
LIFE: 10 Box Step Ups
FITNESS: 8 Box Jump Step Downs 24/20
SPORT: 6 Burpee Box Overs 30/24
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FINISHER
Coaches Choice
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Friday Prowler Sled Butt Kicking

Strength in Conditioning for Friday, February 6, 2015

Nothing like a good butt kicking to cap off the week! And when it comes to booty kicking, nothing does the job quite as well as a Prowler Sled workout… especially one combined with running!

But you’ll be getting more than just a tail smasher with this workout. Sled pushes also increase your fitness in several important ways:

  1. Pushing sleds will make you more explosive off the line when sprinting;
  2. This compound exercise also trains your body to use many joint and muscle groups in coordination with one another, improving functional fitness capacity greatly;
  3. Sled workouts expand mental toughness by requiring nothing more than one painful step after another to maintain momentum. Once momentum stops, restarting it again demands much more energy. How long can you hold on?;
  4. Finally, getting behind a heavy sled is just a fun way to take our fitness out of the gym and into the fresh air.

Don’t even think about half @$$ing this workout. And when you’re done… kiss your glutes, hamis, and quads goodbye for the rest of the weekend!

Sled and Butcher Fitness at CrossFit Scottsdale

 

WARMUP
10 Minutes of Dynamic Movement
.
SLEDS
Prowler Sleds
50-135 Each Side + 80% Recovery Runs
2 Rounds:
High/High + Run Small Lap at 80% + Walk Small Lap
2 Rounds:
High/Low + Run Small Lap at 60% + Walk Small Lap
2 Rounds:
Low/Low + Run a Small Lap 40% + Walk a Small Lap
5 Minute Break
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CONDITIONING
1000 Meter Run
Sled Up and Down
1000 Meter Row
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Ready for Red? Level II Fitness Test Two Weeks Away

Strength in Conditioning for Thursday, February 5, 2015

You’ve been training at SICFIT Scottsdale for a while now. Your lifts keep getting heavier. You add new movement skills to your repertoire nearly every week. Your conditioning times keep creeping lower and lower on the clock.

Bottom line, you getting pretty darn fit. Fitter than than you even thought you could be.

You’ve put this new found strength and stamina to the test and earned your level one band. Looking back on this test now, you know that the new you would blow that test out of the park.

If any of this rings true, it’s a pretty good sign that you are ready to take the Level II test.

Take a look below at the test description. If you think you’re ready, your next chance at the Red Band will be Thursday, 2/19 at 7pm.

Good luck, SICFITTERS!

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WARMUP
3 Rounds
130 Meter Run
10 Lunges
10 Inch Worms
10 Side Lunges
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OLYMPIC WEIGHT LIFTING
Clean and Jerk Barbell Progression
15 Minutes to Build to Heavy Single Clean and Jerk
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CONDITIONING
4 Rounds | 3 Minutes On 1 Minute Off
LIFE: 7 Air Squats + 5 Russian Kettle Bell Swings + 3 Burpees
FITNESS: 7 Barbell Back Squats + 7 Russian Kettle Bell Swings 55/35 + 3 Burpee Pull Ups
SPORT: 7 Overhead Squats 45/35 + 7 Russian Kettle Bell Swings 75/55 + 3 Burpee C2B Pull Ups or Bar Muscle Ups
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Glute Activation: Fixing Gluteal Imbalances

 

Strength in Conditioning for Wednesday, February 4, 2015

Many athletes have tight hip-flexors whether it’s from prolonged sitting, pelvic imbalances, or favoring one leg while playing a sport. When the deep hip flexor (psoas) is overactive/tight it inhibits the primary hip extensor (glute max) and forces the low-back and hamstrings to overwork during squats and deadlifts.  This can lead to low-back pain and chronic hamstring tightness – sound familiar?

This can be remedied by stretching your hip-flexors, and activating the glutes with loaded hip dominant exercises like barbell hip-thrusts, good mornings, and deadlifts.

Here are three other reasons you may have glute impairments or hip dysfunction…

#1: Limited Ankle Range of Motion

Ankle flexibility is crucial to running, lunging, and squatting. Limited ankle range of motion can impair glute function – robbing the hips of their power – during certain athletic movements. An athlete that has poor ankle flexibility will have achieving full squat depth, keeping the knees out, and maintaining an upright torso.

“If you use dorsiflexion in a level change like a squat and lunge, as the ankle starts to run out of room, good freedom in the ankle allows for a posterior weight shift. So when the person is “allowed” to continue to sit back, the glutes are in a line of pull to continue that natural level change or pattern…

When there is an anterior weight shift, there is bony approximation and protective tone which leaves no “need” for the glutes to be as involved in stabilizing the pattern.” – Charlie Weingroff

#2: Joint-Capsule

Fifty percent of range of motion is in the joint-capsule itself.  A tight posterior hip capsule not only limits range of motion (hip internal/external rotation) but also signals the brain to down-regulate glute activity.  In other words, your glutes aren’t firing because of tightness in the joint-capsule itself.  Stretching your glutes can help, but the deeper joint-capsule restriction needs to be addressed.

#3: Hamstring Dominance

The glute max is the primary hip extensor and is assisted by the hamstrings to lock out the hips during the completion of the deadlift and ascending part of the squat.

Many athletes have inhibited glutes and overactive hamstrings.  This pattern causes the hamstrings to drive the head of the femur forward in the hip socket – compromising stability.  The glute bridge retrains the glute max to control the femur during hip extension while inhibiting the deep hip flexor (psoas).

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

Related Resources

FlexibilityRx: Hip Flexor Stretch for Tight Hips
Bret Contreras: How to Fix Glute Imbalances
Bret Contreras: How to Hip Thrust
Charlie Weingroff: Ankle Dorsiflexion and Glute Activation

Glute-Activation-Drills

 

WARMUP
10 Rounds
30 Second Row @ 50% Effort
30 Second Row @ 75% Effort
.
SKILL
Rope Climbs/ Rope Squats
.
STRENGTH
EMOM for 5 Minutes
10 Ball Slams
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CONDITIONING
300 Meter Run
50 Med Ball Sit Ups
300 Meter Run run
50 Hand Release Push Ups
300 Meter Run
50 Lunges Each Leg
LIFE: 3-5 Rounds | Run, Walk, or Row | 10 Reps Each Exercise
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COOL DOWN
Stretch
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2015 Fitness Challenge: One Week Down. Three to Go.

Strength in Conditioning for Tuesday, February 2, 2015

Our Fitness Challengers have three weeks until they retest their prelim workout time and try to blow their score out of the water!

We encourage our challengers to spend a little extra time in the gym to get the most out of this challenge and to see the most dramatic results at the end of it. Commit to trying a SICFIT specialty class that you haven’t given a shot yet, like Yoga, Endurance, or Bodyweight. And don’t forget that 75-90% of fitness results start in the kitchen. So don’t neglect nutrition and expect to see a SIC-pack by the finale!

Invite your friends and family to come out on February 21st and support you as you crush your prelim time! Invite them now and use that extra bit of accountability to push yourself for the next three weeks!

WARMUP
Barbell progression
.
CONDITIONING
20 Minutes to Build to 1 Rep Max Power Clean
3 Minute Rest
AMRAP in 3 Minutes of 90% Power Cleans
3 Minute Rest
AMRAP in 3 Minutes of 75% Power Cleans
3 Minute Rest
AMRAP in 3 Minutes of 50% Power Cleans
Score = A1 + A2 Weight x Reps + A3 Weight x Reps + A4 Weight x Reps
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The SICFIT Scottsdale level III test is the pinnacle of our training program.

 

“The more difficult the challenge the greater the reward.” Have you ever studied for a test, practiced for a sport or rehearsed for a play? More importantly have you ever worked hard to become great at something and then have to prove not only to yourself but to your peers that your capable of passing the test? Last Thursday night Dustin Anderson and Coach Jorge Aragon proved their fitness and passed the most challenging fitness test of our schools history. The level III test is the “black belt” of skill, strength and endurance. Since its design was first created in 2009 we have only tested this level 5 different times with only 9 athletes ever passing and only one of those a female. This thing is no joke and should not be underestimated which is why it is invite ONLY. It takes years to build the strength needed to lift the loads and hours of practice to fine tune the mechanics needed to complete the high skill gymnastics. It starts with a kick in the chest having to complete the 2k row in sub 7:15 for men and sub 8 minutes for women. If you pass that your on to the heavy barbell and Olympic lifts not to mention the complex Gymnastics. If you complete the passing number of reps a minimum of 80 then you get a free ride down Hayden and Shea in the back of my pick up truck to tackle the sandbag run. The sandbag run is 3 miles long and weighs #80 for men and #35 for women. Complete all three parts and you have SICcessfully accomplished a task of a lifetime.  A task so painful, challenging and unique that it takes every part of your body, brain and gut to accomplish. I would like to thank all of the members who were in attendance to push Dustin and Jorge, cheer them on. To Dustin’s parents and brother who drove from block to block to give moral support along the run and to those who ran in the rain every step of the way to ensure these boys would cross the finish line. A big shout out to one of the greatest most loyal, active boys in the gym and a guy that everyone looks up to Jeff “I’ll take the test again, anytime” Rifkin. Please join us on February 19th at 7pm for the Level II test and show your support for every athlete who puts it all on the line to showcase their skills. LIFE | FITNESS | SPORT Thank you Grant, Heidi, Tyler, Josh, Jesse, Kay-lynn, Mike, Rosi, Deric, Matt and Sue for your support. Congratulations to lifetime acheivement athletes Nick Zambruno, Chris Tommarello, Melissa Einbinder, Jeff Brennan and Luie Baraagan.  What is SICFIT? Community | Competition | Results


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 At SICFIT Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your training session versus the top time on the white board; a few quality workouts during the week vs. a half hearted workout everyday of the week.

The reason we teach quality is because everything that we do in SICFIT as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. This is where the quality of our reps will help determine the quality of our WOD which in turn determines the quality of our improvements.

SICFIT Scottsdale Level testing plays an important role for both new members just starting a workout program and  those high level competitors as well. Level testing allows us to set a goal and strive for it. We find that focusing on a goal and the steps required to reach it is far more effective then working out aimlessly. Secondly, level testing allows us to set a foundation. By doing level testing we are able to uncover areas of weakness that we have and work to make them our strengths, something that we all need to do in order to be well rounded. If there is a certain piece or exercise in one of the level tests that will be tough for you then make a habit of working on that piece before or after class and track your progress. Your results will improve in other areas as well. Level testing also allows us to know which classes will best fit our needs. If I am a not a Level 1 student then I will most likely need more instruction then someone who is already a Level 3 student and can attend a class accordingly.

Runners during Level testAnd of course most of all Level Testing is supposed to be FUN. It allows us to strive for something, work hard for it, hear our names cheered on by coaches and peers, stand on top of the podium to collect our new bands and to wear our Level band with pride, showing off how far we have come to achieve our goals. Because in the end SICFIT is about where we end up, not where we begin.

Level I – White Band
Level II – RED Band
Level III – Camo Band

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