Wear Your Fitness on Your Sleeve


Strength in Conditioning for Wednesday, January 15, 2014

It’s a brand new year and level testing is back in action at SICFIT Scottsdale! Come out and fight for your chance to wear your fitness on your sleeve and sport the White SICFIT Scottsdale Band on January 23rd at 7pm. To help you prepare, we are including one of the test elements into today’s skill portion: the handstand hold. Hold yourself inverted against the wall for 70 seconds or more and you can consider this task “in the bag” on test night. We encourage all our students to give this test a shot, even just to identify which areas of fitness you need to focus on. Who knows, you may even surprise yourself and earn that band after all!
Level III test at CrossFit Scottsdale


Med ball fun toss, slam, wall ball, thruster, sit up
Handstand hold level I test prep
Press 3×5 | 2 minute rest
Push press 3×3 | 90 second rest
Split jerk | 1 minute rest
8 Minute AMRAP
 3 Air squats + 3 burpees + 3 wall balls
6+6+6… 9+9+9… 12+12+12…. and so on by 3s

Stretch of the Week




Ready, Set, Rest!


Strength in Conditioning for Tuesday, January 14, 2014

Fitness isn’t just about your ability to sustain work over an extended period of time. It isn’t even just about being able to exert tons of force in an instant. In many ways, fitness is also about your ability to recover quickly and efficiently. Today’s conditioning portion will not only test your capacity for recovery, but also cultivate and expand it. During each rest cycle be sure to breathe deeply and slowly, helping to slow the heart rate and prepare the body and mind for the work that lies just seconds ahead.


Dynamic Movement
1 Minute row/run/jump rope
1 Minute air squat/push up/sit up
20 Back squat
3 Minute rest
4 Working rounds
8 Strict chin up | 30 second rest
12 Strict push up | 30 rest
150 Meter sprint or row | 2 minute rest
LIFE: Tempo ring row | barbell back squat | tempo push up | AIR dyne :30 sec
SPORT: Weighted chin up | 7 strict HSPU
5 Minute plank AMRAP

Are YOU up for the Challenge?

New Year New You Fitness Challenge

This is an in house fitness challenge for all of our members and friends taking place this Saturday at 9am! Test yourself with the workouts and see what all of that hard work in class has done for you. We will as always have the LIFE|FITNESS|SPORT categories to choose from and it is not too late to sign up! Sign at the gym or email info@sicfitscottsdale.com. The cost is only $30! This is a fun get together for us all to start off the new year right. The workout has movements that are the basis for how we all train here. Good Luck and Work Hard!

Part 1

10 minutes to find a 3RM Back Squat

You may have as many attempts in this part as you can in the 10 minutes. Bar is taken off the rack for the start of all attempts. Hip crease below the knees at the bottom and full extension of the knees and hips at the top.


15 minute rest between part 1 and part 2

Part 2                    Life                  Fitness                      Sport

20 Deadlifts          45/35                  95/65                       115/95

10 Thrusters         45/35                  95/65                       115/95

Row                      200m                  250m                         300m

4 rounds for time


Team Effort for the Win!


Strength in Conditioning for Monday, January 13, 2014

Let’s start off our week with a little dose of accountability, communication, and camaraderie. There’s no better way to access these attributes than with a team workout. Today during your training, don’t just show up for yourself but show up for your teammates. Be vocal with your comrades. Let them know when you are about to reach your max effort and when you are ready to take over. Most of all, be there to support and encourage one another. A little team effort goes a long way to keep the mind determined when the body is beat!
Rowing Machine Workout at CrossFit Scottsdale
Teams of 3-4 | 1 works at a time only
1000 Meter Row
100 Kettle bell swings
100 Sit ups
750 Meter row
75 Kettle bell swings
75 Sit ups
500 Meter row
50 Kettle bell swings
50 Sit ups
250 Meter row
25 Kettle bell swings
25 Sit ups

Rest to Reinvigorate: The Importance of Rest


Strength in Conditioning for Saturday, January 11, 2014

SICFIT Scottsdale doesn’t just close it’s doors on Sundays to give our coaches a day off. We close up shop to give YOU, our athletes, the rest you need. The body needs rest just as much as it needs work. And its not just the body that benefits, but rather the whole person — body, mind, and spirit — that craves, desires, and needs time set aside for rejuvenation. But let’s be clear about this… rejuvenation does not mean laziness. Rejuvenation means giving your self the time to do the things you need to do to achieve your highest potential during the coming week. So relax your mind by taking some quite time. Fuel your spirit by spending time with loved ones. Prepare the nutritious meals you will enjoy during the week. Use your Sundays to rest, relax, and reconnect and start your week reinvigorated!



Dynamic movement + partner stretch + pose running drills
Prowler sleds #50-135 on each side
Pose running
2 Rounds: Sleds high/high + run small lap 80% + walk a small lap
2 Rounds: Sleds high/low + run small lap 60% + walk a small lap
2 Rounds: Sleds low/low + run a small lap 40% + walk a small lap
5 Minute break
1000 Meter run + sled up and down + 1000 row

Photo by: The Heathman Kirkland


Fitness is Won in the Mind


Strength in Conditioning for Friday, January 10, 2014

Let’s resolve to throw out our preconceived notions, definitions, and self-imposed limitations about what we believe is and is not possible. Let’s get rid of those constraining way of thinking and allow ourselves to be surprised at the things we are capable of. This sport of fitness is won before the workout even begins. It is won in the mind — the body simply follows what the mind believes.



10 Rounds
Row 30 seconds at 80% effort
Rest walk 30 seconds
Rope climbs/rope squats
300 Meter run + 50 med ball sit ups
300 Meter run + 50 hand release pushups
300 Meter run + 50 lunges each leg

Food as Fuel is Next Week!


You can eat whatever you want and lose all the weight you want…. as long as you train hard enough. Have you ever heard that? Well it is total BS, it’s false, and it is just all out untrue. You cannot out train your diet. As a matter of fact let’s forget diets all together.

It is time for a Lifestyle Change. Your body is a machine! If you fuel it with high octane turbo fuel you get results. If you fuel it with McDonald’s you get fat.

Do you want to know you want to how to become a fat burning machine? What if you could teach your body’s hormones to not store the excess calories you take in?

Want to become a power cleaning monster? Here is a secret you have to have the right protein carb balance. You have to figure out what that is and we can help.

Whether you want to go faster, get leaner, or gain muscle the SICFIT Scottsdale “Food as Fuel” program is for you!

I want to see every new student, everyone who has never come, and everyone who wants to make a change now at 7:30pm, Thursday January 16th, front and center at the SICFIT Scottsdale white board.

Let’s Rock this

Coach Sean

Show up early to grab a good seat!

Guest Days Wraps Up Today!


Strength in Conditioning for Thursday, January 9, 2014

Today is your last chance to bring a friend or family member with you to SICFIT Scottsdale’s Guest Days. Instead of just telling people about how SICFIT Scottsdale can help them achieve even their greatest fitness goals, this is your opportunity to show them first hand! So make that last minute text, phone call, or e-mail — and then don’t take no for an answer! We look forward to seeing your and your guest at the gym!


3 Rounds
200 Meter run + 10 lunges + 10 inch worm + 10 side lunges
Clean & jerk Barbell progression
15 Minutes to find heavy single clean & jerk
4 Rounds | 3 Minutes on 1 minute off
LIFE: 7 Air squat + 5 kettlebell swing + 3 burpee
FITNESS: 7 Barbell back squats + 5 kettlebell swing 55/35 + 3 burpee pull ups
SPORT: 7 Jumping barbell back squats + 5 kettlebell swing 75/55 + 3 burpee muscle ups


It’s WOW Time!


Strength in Conditioning for Wednesday, January 8, 2014

The Holidays won’t hold us back any longer! It’s time to WOW! This is one most of us have tackled before, making it the perfect opportunity to assess our progress and benchmark the beginning of 2014. If this is your second go at this heavy AMRAP, review your success journal before class so you know what you’ve got to beat. If not, prepare yourself to set your personal bar high! Perhaps you will find that your one rep max has increased. Maybe you will squeeze a few extra power cleans into each AMRAP. Or maybe this time around it simply will not seem quite as much like torture to get through each three minute segment! Good luck SICFITTERS! Pick up that barbell and surprise yourself!


Barbell progression
WOW #21
A1. 20 Minutes to find one rep max power clean
3 Minute rest
A2. 3 Minute AMRAP of power cleans at 90%
3 Minute rest
A3. 3 Minute AMRAP of power cleans at 75%
3 Minute rest
A4. 3 Minute AMRAP of power cleans at 50%
Score = A1 + A2 weight x reps + A3 weight x reps + A4 weight x reps

Stretch of the Week


Family Fun FITness



(The Bucko Clan: Ashley, Thomas and Nathan)

Working out with your family can be one of the best motivators you can get! Who doesn’t want to work out with their parents, and battle them in a FITness competition? Or rather than fight with your brother or sister over a video game, fight for the best time in the workout? Make it a goal in 2014 to get your family closer, through FITness!

We have classes at SICFIT Scottsdale for all ages, and all FITness levels. We are lucky to have several families that come and workout together at SICFIT Scottsdale, and watching the family sweat together is amazing!

Now is the PERFECT time to bring in those relatives, those siblings, parents and cousins, as over the next 3 days we have Guest Days! Bring them in to any class on January 7th, 8th and 9th and let them see for themselves how SICFIT Scottsdale can help them reach their goals! Check out the class schedule here!


(Brother and Sister: Nevin and Mary)

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