Marathon Training – Week 3 Reflection



Over train to injuries or under train to no results. How should we fall in the middle? What can your body handle? The key is what can your body recover from quickly? Running, lifting, swimming – all of these activities create very little benefit while you work. The real gains are made when the body works to rebuild itself, afterwards.

It is only during rest that we improve ourselves. In my reflections on week one and week two, I talked about creating beneficial stimuli to drive the rebuilding phase of the body. But really, how much time does it need to do that? In this post I want to concentrate on interval training rest periods. Let’s take sprinting for an example.

Sprinting is fantastic because it can raise the ceiling on our lactate threshold. The breakdown I use for sprint length variations are the following:

1 mile

There are no absolute rules on the allotted time you need to take between intervals, but below are some time tables that reflect effective energy pathway replenishment:

Below 60 seconds of work (3:1 –  Rest:Work)
ie: A 30s run warrants a 90s rest.
50m, 100, and 200m runs

1 to 3 minutes of work (2:1 –  Rest:Work)
ie: A 2min run warrants a 4min rest.
400m runs

3+ minutes of work (1:1 –  Rest:Work)
ie: A 4min run warrants a 4min rest.
800m and 1 mile runs

Test these out and see how your body instantaneously recovers. Then after several practice sessions try throwing them out the window and resting extra short and extra long breaks. Try 200m repeats with only 20 second breaks. Then get someone to take a picture of you lying on the pavement afterwards. Then, you better send me that picture.

Next week I want to touch on periodization and further look at our rest schedule. And as always if you are interested in learning more on functional endurance training contact me, Coach Sean, at And come run with us sometime; join the SICFIT Scottsdale running club SICFEET.

Image by: Eneas De Troya

Saturday from Hell


Strength in Conditioning for Saturday, November 16, 2013

Trying to decide whether or not you have what it takes for the 12 hours of hell that SICFIT Scottsdale’s “Hell Night” will subject you to? Today is your opportunity to find out! Everything from today’s workout, to the demeanor of the coaches, to the pride you feel when you complete all that is laid in front of you, will replicate what you will experience at Hell Night. Except on Hell Night… you can expect 12 times the intensity! This underwordly event begins Friday, November 22, at 6pm. Sign up online or at the gym.
CrossFit Scottsdale Hell Week Bootcamp


Indian run with coach
Repeat with med ball
Team Half-Murph
800 Meter run
50 Pull ups
100 Push ups
150 Air squats
800 Meter run
5 Minute wall squat
5 Minute plank

Drop it Like a Squat at the SICFIT Squat Clinic


Strength in Conditioning for Friday, November 15, 2013

Having trouble at the bottom of those thrusters today? Even after all the mobility work we did for the warmup? Dropping to hips below parallel while keeping the heels down and chest up is no easy task, especially while under load in the front rack position!  SICFIT Scottsdale has got the answer to all of your squat woes, worries, and wounds in tonight’s ‘Perfect’ Squat Clinic! This workshop is FREE for members but invaluable to your training!

CrossFit Scottsdale Squat

Mobility with PVC, bands, rolling out
Kipping pull up
21 Thrusters + 21 Pull ups
Run small lap + Walk small lap
repeat x15
repeat x9

Exclusive Coaching Client Michael Fischer


If you ever had the pleasure of working out along side Michael Fischer you’ve seen the level of intensity he puts into a workout. Whether it’s my Endurance class or exclusive one-on-one performance training, Mike is a shining example of 100% effort.

     I meet with Mike twice a week with the goal of increasing his work capacity and in the past few months that is exactly what we have accomplished. Mike possesses a high level of mental toughness, a rare quality I look for in each of my students. This toughness allows me the freedom to be creative with his personalized training regimen, making it increasingly effective week by week. The initial phase of Mike’s training was designed to increase broad power and strength.

Here are a few of Mike’s recent evolutions:

-Strict Press 145# overhead—That’s a 50# P.R.

-Increased power clean by 30 additional pounds (previously a two year plateau)

-Completely rebuilt core stability, aiding in increased lift and press movements.

-Faster/more effective cardiovascular responses to both endurance and explosive workouts.

   Mike is now in the second phase of his exclusive performance training, armed with a new nutrition and training plan. Together we increased his strength, now it’s our goal to make him lean and mean.  I am excited to see what new level of fitness Mike will reach before the year is over!


The most important reps are the reps you execute AFTER it begins to burn- find the edge of your comfort zone and THEN keep pushing.

Mike, it is evident you have taken this to heart and I want to thank you for it. Way to always give 100%. –Coach Tony.

Where the Real Obstacles Are


Strength in Conditioning for Thursday, November 14, 2013

When it comes to physical obstacles, SICFIT Scottsdale really knows how to dish ‘em out. But that’s because we know the strong will and tireless determination of our students — we already know you are going to be successful. Regardless of what you are training for — to compete in the next Tough Mudder, complete a half or full marathon, or to fit more comfortable in your jeans — each and every one of you have already achieved your goal because you know deep down that no obstacle is too great for the strength you have inside.



Walk + jog + dynamic movement prep
Heats of 2 start people every 1 min
Jump over wall or do x21 air squats
Run big lap
Lunge down and back
Sled push down high and back low
Lunge down and back
Tire flip down and back
Lunge down and back
Farmers carry down and back
Lunge down and back
Run big lap
Jump over wall or 21 air squats
Rest 5-10 minutest and repeat
Image Source:

SICFIT Scottsdale Kids: A New Generation of FITness

Our kids program is consistently growing and producing FIT kids all over Scottsdale!

In SICFIT Scottsdale’s Kids program, you will see your child progress through a series of levels. At each level children learn new skills and build their fitness. It’s a medium through which you will see your children become the best version of themselves possible. The tool we use is physical fitness, but our philosophy is that training increases quality of life, both inside and outside the gym – children learn to become leaders and successful human beings.

Check out our kids in action!

For more information, email or call us at 480.922.3253 and don’t forget to LIKE the SICFIT Scottsdale Kids Facebook page!

Going Back to Basics


Strength in Conditioning for Wednesday, November 13, 2013

Going back to basics is the best place to start when looking to improve upon any skill. When it comes to functional fitness the air squat is about as basic as it gets! But, basic doesn’t necessarily imply ease. Some experts say that it takes 3-5 years to develop an efficient, biomechanically sound air squat.

If we are looking to master more technical lifts, such as the the clean, snatch, and the components within them, it all comes down to how comfortable you are in the bottom of your squat. And let’s face it, very few of us actually enjoying bring at the bottom of our squat! Let’s work on changing that by joining SICFIT Scottsdale this Friday from 6:30 to 8pm for “The ‘Perfect’ Squat Clinic.’ This clinic may be just what you needed for that next PR!


PVC work
3 Rounds of
Dumbbell push press
Dumbbell deadlift
Dumbbell hang squat clean
Rest 3 Minutes
Rope squat/climb
WOW #19
LIFE: Max 5′ rope squats in 3 minutes
FITness: Max 15′ rope climb in 3 minutes
SPORT: Max 15′ legless rope climb in 3 minutes

Stretch of the Week


SICFIT Scottsdale Holiday Nutrition Survival Guide

Strength in Conditioning for Tuesday, November 12, 2013

The holiday season is one of the most magical times of the year. It is filled with spending time with loved ones, cozying up in warm winter sweaters, and enjoying the sweet and savory treats of the season. Some of us may be thinking that it might take a magic trick of our own to be able to enjoy in all of the wonders of winter without totally undoing all of the training and lifestyle changes we have made this year.

web Over Eating Holidays rgb

Have no fear because SICFIT Scottsdale has your back (and belly!) this holiday season with the Shed the Stuffing Seminar, hosted this Thursday from 7:30 to 9pm. Learn some delicious paleo-friendly holiday meals and snacks, along with some tips to keep you accountable to your workouts. Sign up at the gym or online before this class gets “stuffed!”

Med ball fun: toss, slam, wall ball, thruster, sit up
Power snatch
LIFE: Snatch progression with pvc and barbell
FIT/SPORT: Work up to heavy single peer snatch
3-5 Minute walking rest
5 Minute AMRAP
7 Power snatch + 7 air squats
LIFE 45/35 | FIT 75/55 | SPORT 115/75
3 Minute rest
5 Minute AMRAP
3 Burpees + 3 wall balls… increase reps by 3 each round

Veterans Day Tribute Workout


Strength In Conditioning for Monday, November 11, 2013

“Be at ease for your watch is over. Now proudly we carry your weight, onward into the unknown we march for our fallen.” ~Unknown

In today’s workout we recognize the soil we run upon – wet from the sweat of our aching bodies – as ground that has been preserved through sacrifice, courage, and patriotism. Today we offer the tribute of our sweat as a symbol of gratitude to those who have fought honorably for our country. Inspired by our American Soldiers’ and their families’ many sacrifices, we remember their perseverance to find strength when we feel we have none left, and to keep moving forward when we feel we cannot bare to take one more step. Happy Veterans Day, everyone.

1000 Meter run/row
100 Lunges
200 Yard bear crawl
Then 3 rounds:
10 Clean & jerks
30 Kettlebell swings
200 Yard bear crawl
100 lunges
1000 Meter run/row

Don’t Ditch The Diet This Weekend


Strength in Conditioning for Saturday, Nov 9, 2013

The weekend is a time for relaxing, having fun, and pushing all the “musts” and the “have tos” of our lives off to the side for a bit. These restorative activities are essential for health, wellbeing, and happiness. One thing that tends to happen when we let our “responsibilities guard” down though, is that our diet plan goes out the window. While allowing your self a little leeway is necessary (to keep you sane and satisfied!) try not to become so at-ease with your food choices that you make decisions that you regret later. Whether you are Paleo, Zone, or on another dietary program, try to find the balance this weekend between letting go and enjoying yourself, and staying true(ish) to your nutritional integrity!

Dynamic range of motion + mobility in the movement

20 Push press + 20 deadlift  + 20 pull ups

LIFE: Kettlebell deadlift | Jumping pullup
FITNESS: Deadlift 135/95 | Strict pullup
SPORT: Pushpress 135/95 | Deadlift 185/135 |Strict pullup
3 Rounds

150 Meter run + 10 Burpees + 150 Meter run + 10 Push ups + 150 Meter run
FITNESS: Deficit pushups
SPORT: Handstand pushups
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