How to Become Advanced

Strength in Conditioning for Monday, January 12, 2015

The key to becoming advanced in any discipline is simple. It is to master the basics.

We must not take the basics for granted, for within them lay all the secrets to success to their later, more complex counterparts.

SICFIT Scottsdale is putting this wisdom to practice today by focusing our skill portion of class on the air squat. Even if you’ve performed over a thousand air squats in your lifetime, focusing your time and energy on improving this basic skill will pay tremendous dividends in your training.

Everything from back squats, to snatches, to pistols, to wall balls, to simply being able to sit down on the floor easily, all depend on our level of comfort with our hips below parallel.

Be relentless with yourself today while we work our air squats. And then, be relentless with yourself tomorrow, the next day, the day after that, and every day following. By focusing on the basics with intensity, we transform ourselves from novice to advanced.

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WARMUP
4 Minute Row
3 Minute Jump Rope
2 Minute Run
1 Minute Burpee
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OLYMPIC WEIGHTLIFTING
Power Clean Progression
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SKILL
Air Squat
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CONDITIONING 
LIFE: 1K Row + 25 Air Squats + 25 Hang Cleans + 25 Air Squats
FITNESS 2K Row + 25 Plate Air Squats 25/45 + 25 Hang Cleans + 25 Air Squats
SPORT: 2K Row + 25 Pistols + 25 Hang Cleans
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SICFIT welcomes SICFIT Old Town with a FITness class and Grand Opening celebration

“SICFIT Old Town Scottsdale is open for FITness”

Scottsdale based lifestyle and fitness brand SICFIT is set to launch it’s fifth fitness and nutrition studio in downtown Scottsdale. SICFIT Old Town has been  designed with three separate floor spaces to train from. A main floor for weights and strength training, a mezzanine above for stretching, yoga and spin and one outside for general physical fitness and conditioning. “Utilizing Arizona’s gorgeous outdoor environment and active community we will always give the option to our clients to train outdoors if they choose so” says owner operator Chris Cannon. Training in the elements is a practice used at all locations across the Southwest. Programs will include exclusive private coaching, group fitness classes, weight loss, nutrition, TRX, bodyweight, Olympic Weightlifting, Yoga, spin, military training, corporate wellness and lifestyle coaching.

Chris along with his wife Megan have always been involved in sports, health and wellness. Chris attended Phoenix Christian High School where he played football, baseball, basketball, wrestling and soccer before graduating and attending Northern Arizona University. As fate would have you Chris met Megan on a business trip where they were seated next to each other and the rest is history. Megan was a dance teacher for 14 year and has had years of practice in Yoga. The Cannon’s live one mile away from their new business and are eager to get involved with the local community. “Scottsdale is well known for its commitment to health, from the Cure Corridor initiative to the many miles of recreational paths and trails, we are a community that embraces an active lifestyle,” said Scottsdale Mayor Jim Lane.

7000 E. McDowell Road
Suite 130
Scottsdale, AZ 85257

Phone: 480.718.5041

Email: info@sicfitoldtown.com
http://oldtown.sicfit.com

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“Raise your hand if you want SICFIT Old Town”

No Time Like the Present to Try Yoga

 

Strength in Conditioning for Saturday, January 10, 2014

If you’re feeling burnt out, extra sore, or just a little on edge from the first full week back after holiday season, SICFIT Scottsdale’s yoga class is just what you need to hit the reset button!

As we flow from pose to pose, we will be restoring blood flow throughout our bodies, healing and strengthening the muscles and joints we taxed in our workouts this week. Additionally, our focus on deep breathing within these poses will release deep tensions held in the layers of muscle tissue normally inaccessible. By the end of class, you will leave feeling stretched, revitalized, and strengthened!

If you’ve never tried yoga before, there is no time like the present to start! Join us today at 10am!

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WARMUP
Follow The Leader Run
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STRENGTH
Build to Heavy 5 Rep Seated Dumbbell Strict Press
4 Rounds
5 Dumbbell Press
5 Burpee Long Jumps
6 Touch and Go Shuffle Runs
2 Minute Rest
.
CONDITIONING
Teams of Two Complete 200 Russian Kettle Bell Swings
One Partner Must Hold Slam Ball Overhead for Swings to Count
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Free Personal Training Session for New Clients

 

Strength in Conditioning for Friday, January 9, 2015

With SICFIT Scottsdale’s Guest Week wrapping up tomorrow, make sure your friends and family take advantage of our New Client Personal Training offer. If they sign up for a membership before the end of February, they will receive a free personal training session valued at $99!

This is the perfect deal for the folks you’ve been bringing to Guest Week. They can use their free private coaching session to get a jump start on the skills they will need to make the most of their workouts at SICFIT.

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Free Personal Training at SICFIT

WARMUP
1K Row or 900 Meter Run
100 Lunges
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STRENGTH
5 Rounds
10 Lying Knees to Elbows
10 PVC Pass Through
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CONDITIONING
AMRAP in 20 Minutes
5 Pull Ups
10 Push Ups
15 Sit Ups
LIFE: Ring Rows | 1 Round Fast + 1 Minute Rest
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PVC Shoulder Mobility Drills

 

Strength in Conditioning for Thursday, January 8, 2015

Many gym members are familiar with the shoulder mobility drills known as dislocates or pass through.  This, slightly different variation is called an overhead straight arm pulldown and focuses on restoring movement of the scapula during overhead movement.

Instead of using a pvc pipe or wooden dowel, a theraband or mini-band is used.  The tension from the band is a great way to practice scapular retraction combined with external rotation of the shoulders for a strong position for the overhead squat or snatch.

Olympic weightlifters often heard the coaching cues, “Pull the bar apart” and “Show me your armpits” which are used to encourage thoracic extension, scapular retraction, and external rotation of the arms.

Pay attention to the movement of the scapula during the exercise – especially the second part of this exercise.  The first part (lowering phase) involves squeezing the shoulder blades in towards the spine (scapular retraction) as the arms move behind the head and lower.

As the arms raise and return to the starting position the shoulder blades should protract and upwardly rotate.  This can be felt by wrapping the shoulder blades around the ribcage. 

This is an important part of the exercise and hard to do for many gym members.  Begin with an overhead squat grip and progress to a narrower grip (shoulder press width).  Upward rotation increases as the grip from the arms narrows. 

The overhead shoulder pull-down and the shoulder dislocate exercise both involve similar motions – the grip width is the main difference.  The key point is to learn to feel the shoulder blade movement on the ribcage as mobility and scapular control improves.

For an example of each exercise, check out this great video by Ido Portal.

PVC-Shoulder-Mobility

Related Resources
Ido Portal: Scapular Mobilization Routine
FlexibilityRx: Improving Shoulder Position for the Overhead Squat
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Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
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CONDITIONING
Level 1 Test Prep
1. Push Ups: 40 Consecutive (On Knees for Women)
2. Sit Ups: 65 in 2 Minutes
3. Squats: 80 in 2 Minutes
4. Burpees: 20 in 1 Minute
5. Hand Stand Hold: 70 Seconds
6. Thrusters: 15 Consecutive 75/55
7. Wall Balls: 15  Consecutive 20/14
8. Push Press: 15 Consecutive 75/55
9. Jump Rope: 500 Consecutive Singles or 15 Consecutive Double Unders
10. Box Jump: 20 Consecutive at 20
11. 400 Meter Run: Under 1:45/1:55

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Get Hooked on the Good Stuff: A Case for Adding Warm Lemon Water to your List of Healthy Habits

Strength in Conditioning for Wednesday, January 7, 2015

Not all habits are bad habits. Turning healthy behaviors into second nature requires just a dash a consistency, a pinch of discipline, and a generous dose of conscious effort. And before we know it, we are hooked on the good stuff!

SICFIT Scottsdale has another super simple healthy habit for us to implement… Drinking one cup of hot lemon water a day. This single addition to our routine comes packed with a ton of health benefits. Here are few notable ones:

  • As one of the most alkalizing foods, the lemon juice in your water will restore and maintain ph levels;
  • Lemon water helps your body remain hydrated and nourished throughout the day;
  • Lemon’s antibacterial properties cleanses the blood, digestive tract, and vital organs like the liver of toxins, especially when drank first thing in the morning;
  • The lemon’s atomic composition is similar to our bodies’ natural digestive juices, aiding in digestion and promoting regular bowel movements;
  • The uric acid in lemons reduces inflammation and the resulting pain in joints (add a dash of cinnamon, cayenne pepper, and ginger for added anti-inflamitory benefit and a bit of flavor!);
  • The potassium in lemons nourishes and stimulates the brain and nervous system;
  • Lemon’s high level of vitamin C strengthens our immune system and prevents infection and disease producing bacteria from growing;
  • The vitamin C also stimulates our bodies natural healing response, restoring break downs in our bones, connective tissues, and joints, making it an essential component in our workout recovery regimen;
  • As an antioxidant rich food, lemons cleanse and nourish the skin from the inside out, preventing and reversing acne and wrinkles.
  • Drinking lemon water aids in weight loss, as its alkalizing properties facilitates this process and the pectic fiber reduces food cravings.

With so many positive health benefits, it’s almost an unhealthy habit not to drink a cup of warm lemon water each day! Just remember to rinse your mouth out after drinking to prevent the acid from decaying the enamel from your teeth!

For more information of the many benefits of adding a cup of warm lemon water to your daily routine, check out these links from Food Matters and Tasty-Yummies.com.

Health benefits of lemon water

WARMUP
Sit Up & Superman
30 Seconds Each for 5 Minutes
.
STRENGTH in CONDITIONING
5 Touch-n-Go Deadlift
1 Minute Jump Rope
21Push Up
2 Minute Walking Rest
LIFE: 11 Push Ups | 3-4 Rounds
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CONDITIONING
2K Row for Time
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Healthy Food Swaps, Save Hundreds of Calories!

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In my kitchen I love to find new and healthy foods to replace unhealthy ones in recipes. You may think it changes the taste or consistency but they are great substitutions that would never guess are in there! The best part is you save hundreds of calories! After using alternatives for awhile you get use to the changes and then it is all you know. Now that the New Year has started it is a great time to get new habits and make changes in your diet. You do not have to switch  out everything in your diet. Pick four or five and start there. Stick to it for a month and see how you feel after! Baby steps are sometimes what makes leaps and bounds of success! Here are swaps to make in your nutrition plan!

Here is a list of the equal proportions to replace in recipes! Enjoy!

1 cup butter, shortening, or oil = 1 cup applesauce

1 cup butter = 1 cup of a not very ripe banana or 1 cup mashed avocado

cooking spray = 1 Tbsp olive oil, coconut oil or avocado oil

1 Tbsp. sugar = 1 tsp. cinnamon

1 cup sugar = 3/4 cup honey, in baking, reduce liquids by 1/4 and mix in 1/4 tsp baking soda ( if baking soda is not already included) for every cup of honey used. Food will brown faster as it bakes so watch the amount of time it bakes in the oven.

1 cup heavy whipping cream = 1 cup evaporated milk

1 cup chocolate chips = 1 cup carob chips

1 cup white flour = 1 cup black bean puree

1 large egg = 1 Tbsp chia seeds and 3 Tbsp water

1 cup pasta = 1 cup spaghetti squash, zucchini, shredded cabbage, ribboned eggplant or bean sprouts

1 cup cooked rice = 1 cup grated steamed cauliflower, cooked quinoa, cooked barley or cooked millet

1 cup mashed potatoes = 1 cup mashed cauliflower, celery root, parsnip or carrot

1 cup cream = 1 cup Greek yogurt or coconut milk

1 cup sour cream = 1 cup Greek yogurt

1 tortilla = 1 large leaf of lettuce

1 Tbsp. mayo or miracle whip = 1 Tbsp. greek yogurt, mashed avocado, olive oil, hummus, pesto, mustard, cottage cheese or almond butter.

1 cup of uncooked quick oats or oatmeal = 1 cup of uncooked millet, barley, quinoa, amaranth or spelt

canola oil = Greek yogurt Cut the oil in half and add ¾ cup of yogurt for every cup of oil that you remove from the recipe.

frosting = whipped cream, fresh fruit, fruit glaze or homemade pudding. Use as much as desired.

creamed soups = mashed potato flakes or pureed carrots, add as much as desired to broth for a creamy consistency.

Call 480-922-3253 for a meal plan consultation.

Seeing is Believing at SICFIT Scottsdale’s Guest Week

 

Strength in Conditioning for Tuesday, January 6, 2015

Sometimes we just gotta see it to believe it!

You’re friends and family have put in their fair share of listening to you about how SICFIT Scottsdale has helped you get in the best shape of your life. And though they can surely see the results you speak of, they may still have doubts about whether SICFIT Scottsdale’s Strength in Conditioning program will work for them.

But here’s the good news: Once they give it a try for themselves, they will recognize the power in our fitness program immediately. Before you know it, they will be hounding you to hit the gym with them when you’re considering bailing after a rough day at work!

Bring those folks in any day, any class time, from now until Saturday during SICFIT Scottsdale’s Guest Week. After just a few days of seeing what SICFIT can do, they will surely be believing that it can work for them!

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WARMUP
1K Row
Dynamic Hips + Shoulder Movements
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STRENGTH
10.8.6.4.2.1 | Ascending Weight
Back Squat
20 Second Rest
Ring Row
20 Second Rest
Kettle Bell Swing
2 Minute Rest
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CONDITIONING
20 Burpees
100 Jump Rope
10 Burpees
50 Jump Rope
20 Burpees
100 Jump Rope
FITNESS/SPORT: Double Unders
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THERAPY
Walk Out Plank
Calf Raise
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Body Weight Class Bringin’ Sexy Back

 

Strength in Conditioning for Monday, January 5, 2015

At SICFIT Scottsdale, we practically invested sexy! And we are bringing it back in the New Year by offering our most popular specialty class, four times a week!

Get your Sexy On in our Body Weight Class at the following class times:

  • Mondays @ 5:00pm
  • Tuesdays @ 5:30pm
  • Wednesdays @ 5:00pm
  • Thursdays @ 5:30pm

Bring your guest to one of these four Body Weight classes so they can get a taste of what the hype is about during our Free Guest Week!

WARMUP
Med Ball Fun
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SKILL
Handtsand Hold (Level I Test Prep. Goal = 70 Seconds)
.
STRENGTH
3×5 Strict Press
2 Minute Rest
3×3 Push Press
90 Second Rest
1.1.1.1.1 Split Jerk
60 Second Rest
.
CONDITIONING
8 Minute AMRAP
3 Air Squats
3 Burpees
3 Ball Slams
6 Air Squats
6 Burpees
6 Ball Slams
… Increase by multiple of 3 until time is called.
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Rest And Recovery. It’s Part of the Program!

 

Strength in Conditioning for Saturday, January 3, 2015

Sometimes the most productive thing we can do is to rest. And after a week like one we just had, with all the celebration, irregular schedules, and lack of sleep, it is vital to take some time for recovery, to recharge our batteries.

Dedicate the next few days (or whenever you have a free day or two in the next week) to leisurely enjoy revitalizing activities like taking a gentle yoga class, getting some fresh air on a walk or light hike with family or friends, and cozying up in bed early with a cup of hot tea and a good book.

Bring this renewed sense of energy into your work week by using some of your time off to focus on food. Grocery shopping and prepping healthy meals and snacks will ensure that nutritious choices are also easy choices, even on the most hectic of weekdays.

And of course, join SICFIT Scottsdale today and sweat out this crazy New Years Week in todays workout! After so many prowler sled pushes, your body will be ready for that recovery day!

REST

WARMUP
Dynamic Movement
Partner Stretch
Pose Running Drills
.
SLEDS
Prowler Sleds + Pose Running
High/High + Run Small Lap 80% + Walk Small Lap x2
High/Low + Run Small Lap 60% + Walk Small Lap x2
Low/Low + Run Small Lap 40% + Walk Small Lap x2
5 Minute break
1000 Meter run + Sled Up and Down + 1000 Meter row
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STRETCH
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