Tabata THIS!

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What exactly is “tabata?” Tabata is a series of work/rest intervals designed to give you a butt-kicking workout in less than 4 minutes! To be specific, tabata is 8 rounds of :20 work/:10 rest intervals. There is an endless list of movements that can be done “tabata-style” for a workout, including the movements in today’s Strength in Conditioning! Tabata-style workouts are perfect for a quick workout at home or in a hotel room when traveling. Grab a FREE tabata app by clicking here and downloading the app from the app store! Let’s WORK!

Strength in Conditioning for Thursday, December 10, 2015

Core Activation + Shoulder Mobility

Handstand/Handstand Push-Up Practice
+ 5′ EMOM of:
:30 Handstand Hold

Tabata of:
Superman Raises
Hollow Body Hold
Air Squats
Shuttle Run

+ Big Lap Run/Stretches


The SICest series….



The SICest series 2012-2015 *if you are interested in acquiring the rights to this event please contact *serious inquiries ONLY

The SICest of the Southwest

The SICest of the Pacific West

The SICest of SO. CAL

Lil’ Beast Friendly Paleo Hot Cocoa! 



hot cocoa

Have a little one at home who is just itching for that creamy, chocolatey, holiday taste? Look no further! Our friends over at Paleo Leap have you covered! Three ingredients, three steps, three cheers for hot cocoa!

Paleo-Friendly Hot Cocoa Recipe
1.Heat one can of full fat coconut milk (13.5 oz) in a saucepan over a medium heat until hot, but not boiling
2.Stir in 1.5 oz of finely chopped dark chocolate and ¼ tsp vanilla extract until fully melted
3.Serve warm and enjoy!

Strength in Conditioning for December 8, 2015

Barbell Skills

15′ to Find a Heavy Ground to Overhead Movement

SSWIV Slam Ball Relay!

+ Cool Down Row
+ Foam Roll

Thank You for Making SSWIV so SICessful

THANK YOU to everybody who attended, supported, and competed in SICest of the Southwest IV! Special thanks to our staff and volunteers for spending their time making sure the athletes had a great experience on the pavement. Thank you to our sponsors for all of your support and feeding our hungry bellies! Last, but not least, thank you to the athletes like Russ Perry (pictured) who dedicated so much time and effort training for this competition. THANK YOU, SICFIT!

Strength in Conditioning for Monday, December 7, 2015

Coach’s Choice

3 Deadlift + 2 Hang Power Clean + 1 Push Press*
*Barbell ONLY, work on movement skill!

A) 10′ EMOM
Deadlift + 2 Hang Power Clean + 1 Push Press

B) 8′ EMOM
5 Push Press

C) 5′ EMOM
5 Back Squats

D) EMOM for 5 min
5 Pull-Ups + 5 Burpees


Mark Your Calendars: Let’s HIKE!

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HIKERS: Mark your calendars for December 12th. SICFIT Scottsdale’s very own Fittest Tribe Alive is having their first hike at Pinnacle Peak! Hike starts promptly at 7am. Bring your backpack (if you are part of the tribe), a water bottle, a good pair of athletic shoes, and a post-workout snack. There will be two groups of hikers: those who run up the trail (more experienced athletes) and those who walk (the beginner/intermediate athletes). Bring the whole family and let’s get FIT!

Learn more about Pinnacle Peak and get directions by clicking here

SICest of the Southwest IV: The Greatest Show on Pavement


SICest of the Southwest IV
“The Greatest Show on Pavement”

Competitors, Judges, Volunteers, Spectators, and Sponsors: let me welcome you to the SICest of the Southwest IV this Saturday, December 5th, 2015.

We will officially open the doors at 7:30am for you to build your team’s base camp for the day, and as a Holiday gift to you and your family, we have decided not to charge $12 at the door so that everyone that has supported you through out the year can come applaud, cheer and watch you compete all day long!

That’s right! No cover charge! No paid parking! No valet! The competition will begin promptly at 9am.

If this is your first SICest of the Southwest, welcome to “The SICest Show on Pavement”… if you’re returning, welcome back!

This event has and always will be about you, your team, your gym and the experiences you take home! BOTB will be spinning an old school remix and we will be giving shout outs all day long to the Teams, Tribes and Fans who are in attendance, so don’t be shy come up and introduce yourself.

If you or someone you know is celebrating a Birthday, Anniversary or has a truly amazing story find us so we can share your story with everyone!

The weather forecast is calling for a high of 68-70 and lows around 42-45 degrees so be sure to bring layers and if your grandparents are coming remind them to bring chairs and a blanket!

The kids obstacle course is also free and you don’t need to do anything but sign a waiver at the check-in table before the “O” course starts (during the half time show).

Athlete Check-in: Friday 12/4 from 5-7pm or Saturday 12/5 between 7:30-8:30am at SICFIT Scottsdale 14885 N 83rd Place Scottsdale, 85260

Judges and Volunteers:
Friday 12/4 Volunteer Meeting/Check-in 4:30pm
Friday 12/4 Judges Meeting/Check-in 6:00pm
Saturday 12/5 Volunteers please arrive at 7:00am, Judges at 7:30am. You will be given a #TeamSICFIT shirt at check in, please wear it with black athletic pants and athletic shoes. It might be a good idea to wear a long sleeve shirt underneath too.

Doors open at 7:30am. The competition starts at 9am. The beer garden will open around 10am so please bring your ID if you plan to drink.

Food & Beverage:
Dennis and Whitney Frazier from Cater Phoenix will be firing up the grill cooking up skewers and giving away FREE samples.

X Training is the official equipment sponsor of the SICest of the Southwest and all purchased equipment will be available for pick up immediately after the award ceremony.

Raffle Tickets & Prizes:
Everyone will have an opportunity to purchase Raffle Tickets at this years event. Tickets can be purchased all day until we draw winners prior to the last workout. $10/ticket or 3tickets/$25 with the Grand Prize winners taking home a new X-Training Equipment Barbell, Sand Bag or 50-pound Slam Ball.

Two additional barbells will also be given away…One to the gym that brings the most registered teams and one to the team that makes the loudest noise, brings the biggest cheering squad or has the most dominating fans! Noise makers, blow horns and clowns are all legal and encouraged!


Strength in Conditioning for Friday, December 4, 2015

Dynamic Movements

PVC Burgner Warm Up + Barbell Movement Prep + Snatch

10′ EMOM of:
3-Second Pause Power Snatch  + Hang Power Snatch*
*keep the same weight, focus on perfecting technique during the pause and explosive movement

For Time:
Run Small Lap
30 KB Swings
Run Big Lap
30 KB Swings
Run 2 Big Laps
30 KB Swings




Hiking for The Holidays

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Feeling a little guilty about all the stuffing you ate on Thanksgiving? Feel like you’re cooped up inside the house during the holiday winter months? Get outside and kill two birds with one stone- HIKE! Our friends over at Yelp have created a list of great hikes to take in the Valley. The list includes hikes like Pinnacle Peak, Camelback, and McDowel Sonoran Reserve. Check out the link HERE and start planning a holiday hike with the family!

Strength in Conditioning for Thursday, November 3, 2015

 Agility Ladder

 Rope Climb Practice

A1) 5 Strict Pull-Ups

A2) 15  Z-Press with Dumbbells

A3) :30 Max Effort Row

X5 Rounds (for Quality)

B) For Time
30-20-10 of:
Calorie Row
Push Ups

+ Foam Roll Back and Shoulders



6 Tips for Better Health and Life



Strength in Conditioning for Wednesday, December 2, 2015

Band Stretches
PVC Shoulder Mobility

Practice Footwork for Split Jerk
Practice Jerk Balances

10′ EMOM of:
Push Press + Split Jerk*
*build to heaviest load

3 RFT:
50 Jump Ropes
5 Squat Clean & Jerks*
15 pull ups
5 Squat Clean & Jerks*
50 Jump Ropes
Rest 2 Minutes

*Life: Barbell Only Fitness: 85/135# Sport: 105/155#


No Plans This Weekend? We’ve Got You Covered!


Hey SICFIT Scottsdale! Do you have plans this weekend? If not, join #TEAMSICFIT at the gym this Saturday for our fourth annual SICest of the Southwest competition. Every member of SICFIT Scottsdale gets a free admission ticket! Come out and support your fellow community members, have a beer, and see what our 2015 vendors have to offer!

Strength in Conditioning for Tuesday, December 1, 2015 

Movement Prep

3x 20 Back Squat
Rest 2’ Between Sets

30 Mountain Climbers
30 Box Jumps
30 Sit Ups
Big Lap Run

Cool Down + Stretch

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