Trick Your Treats into Cash!

Strength in Conditioning for Thursday, October 23, 2014

Want to know the  most evil thing about Halloween? It kickstarts the most gluttonous time of year with a pillow case full of sugary, processed, individually wrapped pieces of tempting torment! This year you can play the trick on your treats by turning your sack of sugar into some doh-rae-me! Have your Lil’ Beast turn in their halloween candy to any available coach from November 1st through the fifth and they will be award one dollar for every pound of candy they surrender!
Upper thoracic foam roll & arm swing
Bench press
Stiff leg dumbbell/kettlebell deadlift | tempo 40×1
Broad jump
LIFE: 10-12 Bench press
FITNESS: 5-8 Bench press
SPORT: 3-5 Bench press


The Ab-Wheel and Barbell Rollout


Strength in Conditioning for Wednesday, October 22, 2014

Anterior Core Stability

The abdominals play an important role in anterior core stability.  The abdominals posteriorly tilt the pelvis and flatten out the low-back.  Good abdominal function is necessary to prevent anterior pelvic tilt and lumbar hyper-extension (see illustration B).  This anti-extension role is crucial during deadlifting and overhead pressing.


Illustration taken from the “DNS Self-Treatment Booklet”


The Abdominals Role in Breathing

In addition to supporting good pelvic and low-back alignment, the abdominals play an important role in breathing.  The contraction of the abdominals provides resistance against the downward contraction of the diaphragm.  This counter-pressure support the diaphragms dome shape during breathing.  When the pelvis is anteriorly tilted and the abdominals are lengthened, they are unable to assist the diaphragm in providing core stability.

Core-to-Extremity Movement

This proximal core stability is what supports distal arm and leg movement.  Core-to -extremity movement is stabilized by intra-abdominal pressure.  The interaction of the abdominals and diaphragm is what creates intra-abdominal pressure.

Movements that train anti-extension in the sagittal plane include the RKC plank, Kolar Wall Bug, ab-rollout, and bird-dog exercise.

Ab Wheel Rollout Key Points

  •  First extend the hips before rolling forward
  • Maintain a neutral spine throughout exercise
  • Progress distance using wall to block range at first
  • Stop rolling forward before low-back begins to extend

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

2 Rounds 
Lunge 1 minute
Jump rope 2 minutes
Crunch + sit up + plank + flutter kick
3 Rounds
20 Back squats
15 Burpees
10 Pull ups
05 Handstand push ups
1k Row
Rest 10 minutes
LIFE: Barbell
FITNESS: Jumping or kipping pull ups + plate push ups #45/#25
SPORT: Goal is bodyweight back squat


#60in60 Challenge


Strength in Conditioning for Tuesday, October 21, 2014

The SICFIT Family in Scottsdale, San Diego, El Paso, and Chandler have been on a mission since October 1st to change 60 lives in 60 days. Our goal is to enroll 60 new members by December 1st in our group classes or private coaching programs. If our coaching team fails to reach this goal, they have committed to doing 100 burpees or a 100 calorie row! Help your coaches avoid this torture and help change someone’s life by encouraging them to join the SICFIT family of Strength in Conditioning gyms!


Dynamic movements and plyometrics
5 Minutes: 10 seconds at bottom of air squat  + 20 seconds at top of push up
PVC rotations
30 Minutes with 2 minute rest between rounds
LIFE: 5 Negative ring row negatives + 5 push ups + bodyweight man makers
FITNESS: 6 Negative pull ups + 8 push ups + man makers
SPORT: 3-5 Weighted strict pull ups + 20 push ups + heavy man makers
5 Minute AMRAP
3 Burpees + 6 air squats + 9 sit ups



Get Your Booty on a Rower!


Strength in Conditioning for Monday, October 20, 2014

If you haven’t signed up for the Row Like A Pro Seminar, lead by our very own Coach Chris Cannon, NOW IS THE TIME! There are only 10 spots open for this game-changing workshop! From 7 to 8pm this Wednesday night, we will learn how to perfect the little things like proper posture, hand and head position, and breathing. By the end of the night, you will have all the tools you need to transform your row from instantly exhausting to incredibly efficient! To get your booty in one of our 10 rower seats, sign up for the SICFIT Scottsdale Rowing Clinic today!
Rowing Helen Challenge Finals at CrossFit Scottsdale

5 Minute row | 30 seconds easy + 30 seconds hard
5 Minute jump rope
Deadlift + hang clean + push press
3 Each + build to a tough single of each
Push press clusters | 10 second rest between each cluster + 2 minute after each full set
2 Rounds
1000m Row + 30 kb swings + 15 box ups
LIFE: Russian swings + 20 box step ups
FITNESS: Heavy Russian KB swings + box jump step down 20/24
SPORT: Kettle bell 75/55 + 30 box


Workout With Your Heart And Mind This Weekend

Strength in Conditioning for Saturday, October 18, 2014

At SICFIT Scottsdale, we know that health and fitness goes beyond skin, muscle, and bone. We know that in order to put our SICEST foot forward in all that we do, our mental, emotional, and spiritual health is just as important. After getting your workout on with us this morning, take the rest of your weekend to reconnect to that deeper side of yourself. Spend some quality time with your family or friends. Take your dog on a long walk and breathe in the fresh air. Start that art project you’ve been putting off. Find a quiet spot to do some reflecting and meditating. When we take care of ourselves on the inside, it shows up on the outside, positively impacting all that we do.
Road to Health and Happiness

Walk, jog, run, sprint
EMOM for 10 minutes
10 Russian kettle bell swings
Plank for 10 seconds + rest for 10 seconds
Plank for 20 seconds + rest for 20 seconds
Plank for 30 seconds + rest for 30 seconds
…. Up to 1 minute intervals
100 Lunges + 10 burpees
50 Lunges + 10 burpees
100 Lunges sit ups + 1K row


Halloween Candy Buy Back! Every 1lb of Candy =$1!

candy buy back 1

Hey Kids! Bring in your yucky Halloween candy for money! Every pound of candy you bring in gets you $1!

Bring your Halloween candy to SICFIT Scottsdale November 1st through the 5th and get your candy weighed by any coach for money!


November 1st-5th at SICFIT Scottsdale all day with any available coach

14885 N 83rd Pl Scottsdale, AZ 85260 suite 103

Challenge Accepted


Strength in Conditioning for Friday, October 17, 2014

We’ve all done it. We’ve all come a long way since our first stab at it. But it seems to show up every once in a while, haunting us like a relentless poltergeist. Of course, we are talking about none other than the SICFIT Scottsdale Baseline!  No matter how advanced we become in our fitness, The Baseline will always be a tortuous task because when we improve The Baseline just demands more from us. Let’s show The Baseline just how far we’ve come and set some new PRs today!

Partner stretch & foam roll
4×8 Back squat
The Baseline
500 Meter row + 40 Air squats + 30 sit ups + 20 push ups + 10 pull ups/ring rows
600 Meter run  + 50 air squats + 40 sit ups + 30 push ups + 20 walking lunges + 10 pull ups



Birthday Brawl Bonanza!


Strength in Conditioning for Thursday, October 16, 2014

Calling all Brawlers! Come party with SICFIT Scottsdale as we celebrate Kanon Kayyem’s 8th birthday! This bash has entertainment for the entire family, including wrestling mock-matches! Plan to be at the gym by 7pm to get a good seat for the first match at 7:30!

Happy Birthday Kanon!

bday brawl


Run/row 1 person town until temate runs a 300 and switch 3x each
Farmers carry 300 meters each time you set it down run back to the start line
130 Meter (small lap) lunge
Partner 2k for time (switch AMAP)


The Goblet Squat from FlexibilityRx

Strength in Conditioning for Wednesday, October 15, 2014

The goblet squat improves each of the seven ‘points of performance’ of the squat and is one of the best exercises you can do it the gym.  In particular the goblet squat strengthens the thoracic extensors and lumbar erectors for an upright torso and lumbo-pelvic stability at the bottom of the squat.

The ability to minimize forward lean and maintain thoracic extension sets a strong foundation for other types of exercises that require supporting weight overhead – like the overhead squat.

Pickup a kettlebell or dumbbell and incorporate some goblet squats into the end of your warm-up.

‘Points of Performance’

1. Weight on Heels
2. Hips Below Parallel
3. Knees-Out
4. Upright Torso
5. Neutral Lumbar Curve
6. Thoracic Extension
7. Arms Overhead
– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ –
Related Resources
Dan John (T NATION): Goblet Squats 101
Bret Contreras: A Set of Goblet Squats per Day Keeps the Doctor Away
FlexibilityRx™: Squat Therapy Series


100 Meter row *easy
100 Meter row *hard
1000 Meters total
Handstand progression
4×8 Strict pull ups
12 Minute AMRAP
LIFE: 3 Burpees + 6 lunges + 9 sit ups + 20-30 second break
FITNESS: 3 Burpees + 6 Lunges weighted + 9 knees to elbows
SPORT: 3 Burpees + 6 Lunges weighted + 9 toes to bar


YOGA is back at SICFIT Scottsdale on November 1st, 10am!

Katie has been teaching yoga since 2007.  She completed her certification through Amazing Yoga in Pittsburgh Pennsylvania, and subsequently completed her level one with Baron Baptiste.  Katie teaches a power yoga style class, with an emphasis on mobility and proper mechanics.  Katie has attended workshops with Bryan Kest, Natasha Rizopoulos, Gregor Singleton and Wade Zinter (among others).

katie yogaStarting November 1st every Saturday at 10am at SICFIT Scottsdale !

Call today to join into our Yoga program today; 480-922-3253

14885 N. 83rd Pl. St. 102 · Scottsdale, AZ 85260 · 480-922-3253


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