Get RILED UP about being FED UP

Strength in Conditioning for Tuesday, October 7, 2014

“Everything we’ve been told about food and exercise for the past 30 years is dead wrong. FED UP is the film the food industry doesn’t want you to see.” SICFIT Scottsdale wants you to see it, though! And that is why on Saturday, October 25th at 6pm we will be showing this controversial documentary at the gym. Let this film get you RILED UP about being FED UP and fuel your fire to choose foods that fuel your body!

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CONDITIONING A
6 Rounds
8-10 Single arm db row
8-10 Stiff leg db deadlft
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CONDITIONING B
6 Rounds
30 Seconds of strict pull ups
5 Broad jumps
60 Seconds of single or double uners
LIFE: Ring row + air squat
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2 MINUTE REST
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CONDITIONING B
5 Rounds
300 Run repeats
Rest = run time
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Extending the SICFIT AZ Family

Strength in Conditioning for Monday, October 6, 2014

Most of us know a few people who live in or around Chandler, AZ. Have you told them that the gym that has changed your life has opened a sister location in their neighborhood?  If not, perhaps its time to coax your East Valley familia to check out SICFIT Chandler. In fact, why not invite yourself to go with them and scope out the new digs and get a workout in for yourself too! As a fellow SICFITer, you will be welcomed with open arms and treated like family!
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SICFIT Gym Logo EL PASO
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WARMUP
Jog big lap
Foam roll quad, ham, and calve
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CONDITIONING A
5 Rounds
Sprint small lap
30 Seconds of push ups
30 Seconds of seated db press
30 Seconds of sit ups
LIFE: Arm swing sit ups
FITNESS: Hands behind head sit ups
SPORT: Plate behind head sit ups

CONDITIONING B
2k Row
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Remembering Jay “BULL” Middagh

 

Strength in Conditioning for Saturday, October 4, 2014

Lt Col Jay W. Middagh USAFRet, 71, of Scottsdale, AZ, passed away on Aug 28, 2012. Jay “Bull”, was a loving husband, father and grandfather. He was a loyal friend whose laughter and smile touched everyone’s heart. Jay put his heart and soul into everything he did and made those around him better. He was a man strong in his convictions with a true patriot heart.

SICFIT Gyms across the country dedicate October 4th, the anniversary of this great loss, to Jay. Please join us at Northsight Park at 8am to commemorate Jay with a workout created in his honor.

Jay3

Jay “BULL” Middagh
SPORT
800m Plate run 45/35
50 Plate burpee
50 Walking OH Lunges
50 Plate thrusters
50 Walking OH Lunges
50 Plate burpees
800 M run with plate
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FITNESS
400m Plate rune  25/10
25 Plate burpees
25 Walking OH Lunges
25 Plate thrusters
25 Walking OH Lunges
25 Plate Burpees
400 M run with plate
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LIFE
400m Run
15 Burpees
15 Walking lunges
15 Air squats
15 Walking Lunges
15 Burpees
400m Run

What are you doing this weekend?

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Strength in Conditioning for Friday, October 3, 2014

This weekend SICFIT Scottsdale will be buzzing with the sound of building barbells, bouncing bumper plates, and lots and lots of learning.  That is because we are hosting the USAW Level One Sports Performance Coaching Certification Course this Saturday and Sunday. Sign up for a last minute spot in the course by clicking the link above.
But if you’re not participating, don’t think that just because our gym will be occupied gives you a Saturday morning pass to abandon your workout! Nope! We’re taking our training outdoors just in time for the Autumn weather and meeting at Northsight Park at 8am. Looking forward to seeing you there!
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Northsight-PArk.
WARMUP
Partner stretch + foam roll + band/PVC mobilization
Wall squats 3×1 minute each with 30 second rest
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CONDITIONING A
5 Rounds with 2 minute rest
Front squat + Sit ups
LIFE: 10-12
FITNESS: 6-9 + Strict sit up hands behind head
SPORT: 3-5 + GHD sit ups
5x rounds 2 min rest all Sit ups are x11
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CONDITIONING B
2 Rounds
1 Minute jump rope + 1 minute push up
1 Minute jump rope + 1 minute air squat
1 Minute jump rope + 1 minute burpee
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Battle of the SICest

Strength in Conditioning for Thursday, October 2, 2014

We are just two short months away from the battle Of the SICest. SICest of the Southwest returns for round three, this time with a new spin on the old sport of Strength in Conditioning FITness. This year, earning the title of SICest will depend on more than independent strength, endurance, and mental poise. It will depend on team work — the kind of teamwork where members anticipate each others needs; the kind of teamwork that fosters mutual respect; the kind of teamwork where strengths and weaknesses are weaved together to leave no factor of fitness unaccounted for. SICest of the Southwest III will feature 24 teams of 6 athletes in each of the following categories who will battle it out on our Grid Arena.

Team SPORT (Advanced)
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This year SICFIT Scottsdale will be the HOST facility for the SICEST of the SOUTHWEST III. If you would like to compete, volunteer, judge or sponsor in any capacity use the corresponding links or email info@SICFIT.com.
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SSW III.
WARMUP
Run small lap + row 250
3 Rounds:
10 Push ups  + sit ups + air squats + ring row + pelvic thrusts
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CONDITIONING A 
4 Rounds with 90 second rest after each full round
10 Single arm db/kb row
10 Seated single arm bicep curl
Tempo = 40X1
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CONDITIONING B
3 Rounds
500 row + 21 KB swings + 12 pull ups
LIFE: Russian swing + jumping pull up
FITNESS: 55/35 Russian heavier or American lighter
SPORT: 75/55
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Shoulder Mobility Drills: The Half-Kneeling Face Pull

 

Strength in Conditioning for Wednesday, October 1, 2014

The half-kneeling face pull is a great exercise for maintaining healthy shoulders. The face pull is a nice progression from a row to a pullup; in other words, a face pull is at an angle between a horizontal and vertical pull. This is a good progression for athletes that struggle with overhead mobility.

While pulling exercises like bent-over rows retract and depress the scapula – face pulls require scapular upward rotation. Scapular upward rotation is required for overhead presses, overhead squats, and snatches. Athletes that struggle with raising their arms overhead often need to spend more time working on upward rotation (see upward rotation series).

Scapular-Upward-Rotation

The face pull strengthens the lower and middle trapezius, as well as strengthening rhomboid (a downward rotator) in a position of upward rotation. Thoracic extension and scapular upward rotation are essential to supporting the health of the rotator cuff musculature and shoulders.

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

Related Resources

Mike Robertson: Push-Ups, Face Pulls, and Shrugs (link)
Mike Robertson: Is Scapular Stability a Myth (link)
Syatt Fitness: Half-Kneeling Face Pull (You-Tube Video)
Bonvec Strength: 3 Exercises to Keep Your Shoulders Healthy (link)
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WARMUP
Jump rope 10 min
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CONDITIONING A
5 Minutes to find heavy single strict press
Then 4 rounds with 90 second rest after each full round
1.1.1.1.1 at 85% with 10 second rest between reps
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CONDITIONING B
15 – 12 – 9 – 6 – 3
Dumbbell hang clean + push press + burpees

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The Most important Variable: Intensity

Strength in Conditioning for Tuesday, September 30, 2014

Big goals require big efforts! This is why at SICFIT Scottsdale, when the going gets tough, SICFITers go harder! Every single fitness goal out there — losing weight, gaining muscle, getting stronger, healing illness — is achieved most effectively through one variable and one variable alone… intensity. At SICFIT Scottsdale we make the most of our time in the gym and make every session an intense session!
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SICBAN5
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WARMUP
5 Rounds
Run small lap + walk small lap
Start at 50% & go up a gear per round
Hip and leg mobility
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CONDITIONING A
5.3.1 + 5.3.1 Back squat with ascending weight
Pushups between each set
LIFE: 5-8
FITNESS: 10-15
SPORT: 25
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CONDITIONING C
Lunge + jump rope
50/50, 40/40, 30/30, 20/20, 10/10
LIFE: 20 total lunges per round & singles
FITNESS: Rx
SPORT: Double unders
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Got that OLY Itch?

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Strength in Conditioning for Monday, September 29, 2014

Do you find yourself correcting your Clean and Jerk technique in your sleep? What about visualizing finally nailing that Snatch PR? Why not turn this passion into expert knowledge that may even open doors to a coaching career? Clear your calendar for this Saturday and Sunday and spend this weekend at SICFIT Scottsdale earning your USAW Level 1 Sport Performance Coach Certification. Use the preceding link to make sure you have a spot!

For SICFITTERS looking to get their workout on this Saturday, class will be held at Northsight Park at 8am only. The Saturday morning SICFIT Kids Class will be held here as well. See ya there!
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USAWlogo

CONDITIONING A 
20 Minute row @ 70%
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CONDITIONING B 
Pull ups | Tempo 40X1 then 90 second rest
5 Rounds
LIFE: 8-12 Negative ring rows
FITNESS: 5-8 Negative pull ups
SPORT: 10 Strict pull ups
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CONDITIONING C
Indoor sleds
High/high down & back + 5-8 burpees
High/low down & back + 8-10 burpees
Low/low down & back + 12-15 burpees
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Strength in Numbers: The Power of Community at SICFIT Scottsdale

 

Strength in Conditioning for Saturday, September 27, 2014

When it comes to breaking habits and starting new ones, a little community support goes a long way! This is one of the reason’s why the health and fitness results our SICFIT Scottsdale members see are so powerful and happen so quickly! When we surround ourselves with the like-minded and motivated people at SICFIT, we no longer are only accountable to ourselves, but we are accountable to our classmates, our coaches, and to the culture of our gym-family as a whole. The human social brain finds strength in this communal accountability and in turn we become stronger, both independently and as a community!
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WARMUP 
5 Minute dynamic warm up
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CONDITIONING A
For time:
Run 1 mile
50 Air squats
50 Lunges
Run 800 meters
50 High knees
20 Up downs (like burpee, but only into pushup position)
Run 400m
125 Single under jump rope
Run small lap

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