SICFIT Workout of the Week

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Programming for Wednesday, July 17, 2013

At SICFIT Scottsdale, we train to test.  The Wednesday WOW (Workout of the Week) will give us a regimented, goal oriented, and quantifiable way to measure our training efforts.  The beauty of WOW is that not only will we be able to track our personal results from week to week, but we will soon be able to see precisely where we fall within the ranks of SICFITTERS world wide. In our global community of like-minded, health-conscious, don’t-quit-till-the-job-is-done brothers and sisters, the SICFIT WOW will give us one more common experience to connect through, to support each other with, and to share in each others’ battles and victories.

SICFIT WOW
8 Minute time cap
7 Rounds + In time remaining complete as many snatches as possible
LIFE: 3 burpees + 5 box step ups each leg + 7 jumping pull ups (55/35 snatch)
FITNESS: 3 burpees + 5 box jump 20″ + 7 kipp pull ups (95/65 snatch)
SPORT: 3 burpees + 5 box jump 30/24″ + 7 pull ups anyway (135/95 snatch)
* Score is total reps

 

Exclusive Coaching Client Michelle Plunkett

Michelle English Plunkett

My name is Michelle Plunkett. I am from Ft. Worth, TX however I have been in Scottsdale since I was 22. I am 35 years old, a housewife and a mother of 3 wild boys under the age of 8.

I played all sports growing up. It came very natural to me. I lettered in just about everything. I guess people would say my 2 best sports were golf and softball.

After having 2 boys I just felt like I was working so hard in the gym but couldn’t get the weight off. In 2009 I was introduced to CrossFit. I was doing more body weight than anything and  I immediately lost 15 pounds in 6 weeks. I kept doing it and had great results. In 2010 I was pregnant with my 3rd boy. I didn’t do a lot of exercise when I was pregnant. 4 weeks after I had him I got back into it and lost 40 more pounds in 10 weeks.

In 2012 I wanted to take my training to a new level. I had heard this guy Luke was the best and had most experienced gym but had never been in to see it for myself. Now it’s been almost a year and the results are incredible. Even people who see me everyday have noticed a change in my body.  I would never even think of doing a Competitive FItness competition last year and now that is what I am training for.

I have to admit I probably work out a little to much but it’s because I truly enjoy it. I train two days a week with Luke to work on high skill movements for my new sport Competitive FITness. I take 2-3 classes and do some bodyweight workouts from home plus I play 15-20 hours a week of Competitive Tennis.

My favorite move is the back squat and pull-ups. My least favorite movement is snatch and muscle up from the rings. My goal for 2014 is to make regionals as an individual, snatch over my body weight and connect multiple muscle ups from the rings. My life time goal is to remain fit and be a good mother and wife.

My 4 boys, including my husband are my life. We are a very into sports and fitness. My goal is for my kids to be like there father. He is an amazing person who is smart, sweet and fit.

I get upset with lazy people. I see people with handicaps training hard and that is such an inspiration to me. It drives me crazy when people say Oh I am too old and out of shape for something like that or I don’t have time. I also understand people struggling with food and alcohol. I do as well! The intense training helps me make better choices with my diet. Trust me I struggle with dessert and wine! Another thing that gets me is people sometimes say the girls are not very girley that compete in the “Sport of FITness”. I am as girley as it gets. Just ask the guys I work out with. I am always in a lulu skirt, jewelry and makeup.

Luke has really helped me these past 6 months. I am athletic so I try and do it my own way sometimes. He has corrected my form, attitude and old training ways. My recent *Personal Records  would be 210 back squat, bar muscle ups, and 5 push press at #125! pretty good for 120 pound woman. I encourage anyone and everyone to try the Strength In Conditioning program at SICFIT Scottsdale.

“Pedal Faster”
Michelle Plunkett

 

It’s Time to Level Up!

 

Programming for Tuesday, July 15, 2013

You’ve had your eyes set on it from some time now. You work hard to prepare for it week in and week out.  Now the time has come to put yourself to the test for a chance to wear the White Band with pride. Thats right athletes, in a mere 10 days the L1 Level Test will grace the 7pm hour, and those who have earned it will join the ranks of White Banded here at CrossFit Scottsdale. All of our athletes are welcome to test. Even if you still need to refine a few skills, taking the test will reveal where you need to focus your efforts in order to succeed next time around. We encourage everyone to come out and support our testers — they are going to need your encouragement to push themselves to the limit!

CrossFit Scottsdale Level Testing

WARMUP
1K Row
STRENGTH & POWER
5 Rounds
LIFE: 8-10 Strict press + 5 burpee long jump + 7 hand release pushup
FITNESS: 5-8 Strict press + 7 burpee long jump + 10 hand release pushup
SPORT: 3-5 Strict press + 10 burpee long jump + 15 hand release pushup
*rest 2-3 minutes, then…
CONDITIONING
EMOM for 10 minutes
10 Wall balls on odd minute
10 Kettlebell swings on even minute

Group Introductory Class at CrossFit Scottsdale

If you are curious about what CrossFit, we invite you to join our FREE Group Introductory Class. During this time, you will learn about CrossFit, and specifically CrossFit Scottsdale and what we have to offer you in your journey to better health and fitness. Come ready to learn and ready to workout as the CrossFit Scottsdale coach leads you through a fitness test we call “The Baseline”. Start your journey in fitness with CrossFit Scottsdale! Our Group Introductory Class is THIS Saturday, July 20th at 11am. To reserve your spot, please call us at 480.922.3253, or visit us at www.CrossFitScottsdale.com and fill out our Get Fit Request!

True Strength in Conditioning

Programming for Monday, July 15, 2013

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“Strength does not come from physical capacity. It comes from an indomitable will.”
-Mahatma Gandhi

Do not judge your strength by the plates on your bar, the reps that you count, or the time on the clock.  Judge your strength by your dedication to each lift, each rep, and each second that you race against. Regardless of the number you put next to these items, the heart that you imbue them with is what determines true strength.

WARMUP 
3 rounds
1 Minute sit ups  + 5 burpees
STRENGTH SKILL
Squat clean
STRENGTH and POWER
Build to a fast double front squat
Squat clean 3 tough reps + dips
LIFE: 8-10 bench/parallet
FITNESS: 6-8 rings/bars
SPORT: 3-5 rings/strict/weighted
CONDITIONING
3, 6, 9, 12 Power cleans + burpees

SICFIT Scottsdale: Working as a Team to Get the Job Done!

 

Programming for Saturday, July 13, 2013

Time to get the camaraderie going with this team workout! Members of a team form a solitary unit. One person’s weaknesses is another person’s strengths. When one teammate begins to get gassed the others are ready and willing to take over. Teams can collectively come up with strategies that maximize each other’s potential, but when it is all said and done the only way to get through the workout is to get through it together. For this workout, get to know someone whom you have not met yet.  There is no better way to break the ice than with some struggle and sweat!

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CONDITIONING
“1000 Ways to Die”
100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettlebell swings
100 Burpees
100 Knees to elbows/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats

Athlete of the Month – Jeff Rifkin

Jeff “RIFF DADDY” Rifkin came to CrossFit Scottsdale in January of 2012 with a simple goal: to lose weight.

Since then, Jeff has not only completed that goal, but has gone on to being a competitor in local competitions and the CrossFit Games Open. He is also among the TOP athletes at CrossFit Scottsdale who have successfully completed the Level 3 Test. Through all his training he Jeff overcame knee surgery and refused to let that set him back.

Congrats Jeff on becoming Athlete of the Month!

RiffAOM
Photo by Tony Swann

Bette Poblete – A Soccer Star at CrossFit Scottsdale

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Bette Poblete came to CrossFit Scottsdale during February of 2013. At 16 years old, she has accomplished more in the world of athletics than most kids her age. She plays for Sereno Soccer Club U16 and she and her team are currently competing in the Elite Clubs National League, National Championships.

Bette was mentioned as a top performer in an article posted by topdrawersoccer.com which read, “D Elizabeth Poblete, Sereno SC U16: Up against a talented attacking PDA side, Poblete was one of many players up and down the Sereno spine to enjoy a good game. Only a penalty kick stood between her side and a shutout. Poblete also made a crucial second half block on a shot that could have been the tying goal.”

To read the entire article, click here.

CrossFit Scottsdale and SICFIT Scottsdale is PROUD to have this amazing young female athlete on our team! Good luck Bette! We are all cheering for you!

The Only Gym in Town Where “Jerks” are Welcome!

Programming for Friday, July 12, 2013

Today’s Strength in Conditioning skill is the Split Jerk.  “Splitting” our feet to catch the bar in a deep lunge position decreases the distance that the bar has to travel over head.  Because of this, split jerking often allows athletes move heavier loads.  Check out this video by our very own Kawika Henderson to brush up on your technique before class today. This video is extremely informative, however please pay particular attention to the second half of the video where the split jerk is covered extensively.

WARMUP
50 Lunges + gym run
40 Lunges + gym run
30… 20… 10…
STRENGTH
5 Rounds, 2 minute rest each round
Split jerk + Max effort hold: Tuck/L-sit/rings/parallets
LIFE: 8-10 jerks
FITNESS: 5-7 jerks
SPORT: 3-5 jerks
CONDITIONING
2 Rounds
500 Row +50 push ups

 

Exclusive Coaching Client and my friend Marc Lutz

 

“As a Coach I meet thousands of people from all around the world and some of them I have the privilege of training exclusively one on one. Some clients I work with for an hour and some for years. Marc Lutz and I have been training together for over 4 years. I say training together because once every two weeks that’s what we do! He is by far my greatest single accomplishment  as a Coach and health service provider. You see when Marc first ventured in to see what we were all about he was a little over 300 pounds, seditary and quite unmotivated. His career wasn’t much help either with 8-10 hour days behind a phone and computer in the middle of a tech boom. Marc was killing himself day after day and the cause of death was LACK. Lack of fitness, lack of nutrition, lack of life. The transformation that I have been able to #WITNESS day after day, month after month and year after year is remarkable, amazing and inspiring. It not only proves that nothing works better than hard work it solidifies the fact that if you want something bad enough you will dig deeper than you ever though imagined to conquer it. Check out what Marc has to say about his FITness journey below.”  Luke Kayyem

Rowing is something I do during the summer months when Phoenix turns into a pizza oven and it’s too hot to run a lot outside. Of course, I still run a couple of miles before each working at CrossFit Scottsdale, but by itself just isn’t enough. That means rowing five days a week, usually for around 5000 meters each day with a fair bit of variety on how those meters are accumulated. For example; sometimes it’s as simple as 5000 meters straight up; sometimes it’s a whole bunch of 40 seconds slow / 20 seconds sprints; sometimes two sets of 2500 meters…variety is a good thing.

Last month that added up to 100,000 meters, and I’m on track for the same this month before rowing starts to wind down during August for this summer. To be honest, long unbroken rows can get a bit dull so I try and vary the pace and intensity as much as possible, but when I’m just rowing steadily subtitled foreign horror movies of Netfix help pass the time!

Adding rowing and running on top of regular Strength In Conditioning  is something that’s been important as part of changing a very unhealthy lifestyle. Before I started working out with Luke the most energetic thing I did was push a computer mouse around or reach for the junk food and it showed. Even climbing a few flights of stairs was hard, my joints and back ached, and I was carrying far too much weight (over 80 pounds more than now). Crossfit workouts helped change this, especially once I started seeing results and replaced aching joints and a sore back with honest muscle fatigue. Every time you hit a new PR, whether it’s a new max lift or just getting a few more pull ups strung together in a workout, it makes you push just a little harder next time. But the time you spend in the box is only part of the solution, and for me rowing or running on top of Crossfit serves not only as conditioning, but also makes sure that there is something ‘extra’ in the day to break up the evening and make sure I don’t boredom eat, and just keep active. It also helps reinforce just how much work those unnecessary calories actually represent. Whatever works, I guess…

An average week for me consists of three training sessions with Luke, plus something like 10 miles of running or roughly the equivalent in rowing, with usually one hour of something else thrown in and stretching out my lower back every morning. One day every week I take completely off to rest, watch TV and indulge in eating something bad for me. When I look back at pictures of myself from 5 years ago, I realize how far a journey it has been for me, and how much of a basic lifestyle change it’s been.

Eat better, not necessarily less.

The most important fitness move is getting up off the couch.

And remember it all takes time, so be patient. And most important of all, fitness isn’t easy but that doesn’t mean you shouldn’t enjoy yourself! Which takes me to the next challenge that I’ve been working to prepare for in September, the Endeavor Team Challenge. I’ll be honest, I’m not entirely sure I’m up for something quite this extreme, but it will be fun getting ready and trying. Marc Lutz

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