Anniversary + Open House + Fitness Expo


Strength in Conditioning for Tuesday, August 5, 2014

Anytime SICFIT Scottsdale throws a party you know its going to be a good time! Our 6th Year Anniversary Open-House-a-Palooza is going to be no exception! Gather your friends and family — the fit-fanatics and the fitness-phobics alike — because in our opinion the more the merrier and we have tons of entertainment, information, food, and FITness to share! Mark your calendars for Saturday, 8/23, anytime between 7:30-2:00pm. We look forward to seeing you all there!
SICFIT Scottsdale Open-House-A-Pooloza And Fitness Expo.

3×10 Push up + sit up + air squat + burpee + ring row
3 Each with barbell
Deadlift + hang clean + front squat + push press + back squat + push jerk
Then, 20 minutes to build to heave triple power clean
9 – 7 – 5 – 3 – 1
Power clean + burpee over bar
LIFE: Hang clean + push press #45/35
FITNESS: #65-95 / #45-75
SPORT: #155-185 / #95-135

Back to Baseline


Strength in Conditioning for Monday, August 4, 2014

You know those workouts you look at and think to yourself, “Oh, this one doesn’t look so bad”? The SICFIT Scottsdale Baseline is one of those workouts! Not only is this a deceptively taxing physical challenge, it is an extremely effective tool at measuring physical capacity. The Baseline test scrutinizes nearly every marker of physical fitness, from cadrio-repiratory endurance, to strength, to balance and coordination. As SICFITTERS, we have all been subjected to the baseline test at least once, and today we get a shot at redemption to not only show that test whose boss, but to show ourselves how far we have come since out SICFIT debut!

Rowing Helen Challenge Finals at CrossFit Scottsdale

The SICFIT Scottsdale Baseline Test:
500 Meter Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups

Baseline at 50% capacity
5 minute walking rest
Baseline at 100% capacity
10 Minute walking rest
1/2 Baseline at 50% capacity

Do You Have What it Takes to GRID?


With all the advances in understanding human’s potential for strength, speed, endurance, and stamina, the future of fitness is a exciting thing to ponder upon. At SICFIT Scottsdale, we thrive and pride ourselves on our innovative spirit and drive to always be on the cusp of what next in the functional fitness world. This is why we are embracing the new sport of Gridding and the National pro Grid League. Come out and experience all that this new sport has to offer at SICFIT Scottsdale’e first Grid Race Day! See you at 8am!



A Date With The Kayyems


Strength in Conditioning for Friday, August 1, 2014

You have a date with the Kayyems this evening at 6:00pm and the best part is… they are doing all the cooking! Make sure you don’t miss out on tonight’s “Cooking with the Kayyems” tasty seminar! We still have space left so please RSVP as soon as you can to or by calling (480) 922-3253.


Upper thoracic spine foam roll
Arm swings + shoulder mobility
LIFE: 10-12 Bench press + 5 deadlift + 5 air squats
FITNESS: 5-8 Bench press + 5 deadlift + 5 broad jumps
SPORT: 2 Bench press + 2 deadlift + 5 broad jumps


Grid: The Future of Fitness


Strength in Conditioning for Thursday, July 31, 2014

SICFIT Scottsdale is nothing-less-than stoked about the introduction of the National Pro Grid League! Grid sports use all the methods and movements we love to hate at SICFIT to test the limits of human performance in a high intensity team setting.  This Saturday at 8am we want all of our LIFE | FITNESS | SPORT athletes to come get a taste of this action in the first ever, SICFIT Scottsdale Grid Inspired Fitness Event!  Please inquire as soon as possible at the gym, by e-mailing, or by calling (480) 922-3253.


Lunge 1 minute +  jump rope 2 minutes + lunge 1 minute + jump rope 1 minute
6 Minute rotation
Crunch + sit up + plank + flutter kick
3 Rounds with 10 minute rest between rounds
20 Back squats | 3-4 sets at light weight and build 5-8 quick reps | go up each set if possibls
15 Burpees
10 Pull ups
5 Handstand pushups
1k Row
LIFE: Barbell only |jumping pull ups | push ups
FITNESS: Jumping or kipping pull ups | plate push ups 45/25
SPORT: Back squats 135-225/95-155 | chest to bar pull ups | kipping hanstand pushups

Learning to Activate Your Glutes


Strength in Conditioning for Wednesday, July 30, 2014

The glute bridge is a great exercise to incorporate into a warmup for glute activation and to inhibit the (often tight) hip flexors. Many athletes have trouble activating their glutes during squats and deadlifts from prolonged sitting during the day.

The glutes contribute to hip extension along with the hamstrings. When the glutes are underactive, the hamstrings overwork and end up ‘feeling tight’ post-workout. Athletes that have trouble activating their glutes substitute low-back extension for hip extension also raising the potential for low-back pain post-workout.

The glute bridge is a great way to assess glute function during hip extension. Since the knees are bent the hamstrings are shortened. When the glutes don’t fully engage, the hamstrings contract in their weakened state (shortened length) and cramp. Once athletes can perform the glute bridge without over-contracting the low-back, hamstrings, or quads – they can transition to using the single-leg glute bridge.


Leg swings + lunge + single leg + lateral + vertical + plyometrics
Alternating for 5 minutes: bottom of air squat for 10 seconds + top of push up for 20 seconds
PVC rotations
30 Minutes of work with 2 minute rest between each round
Strict pull up + strict push up + manmakers
LIFE: 5 Ring row negatives | 5 push ups with rest at bottom |weightless manmakers
FITNESS: 4-6 Negative pull ups|8 pushups | dumbbell manmakers
SPORT: 3-5 Weighted pull ups | 10 strict pushups | manmakers 35/15
6 Minute AMRAP
3 Burpees + 6 air squats + 9 sit ups


Sneak Peak into the Kayyem’s Kitchen


Strength in Conditioning for Tuesday, July 29, 2014

If you have been living in a dietary-dead-zone, in desperate need of fresh, fun, and fitness focused-food options, then this Friday’s Cooking with the Kayyems is for you! Come hungry and leave feeling energized, satisfied, and full of deliciously practical paleo meal and snack ideas sure to become new household staples! Learn how to shop smart, cook simply, and eat happy!

Mark your calendar for Friday, August 1st at 6pm, and RSVP today to: or by calling (480) 922-3253. The cost is $20 for students and $25 for non-students of SICFIT Scottsdale.

5 Minute row | 30 seconds easy  & 30 seconds hard
5 Minute jump rope
Deadlift + hang clean + push press
3 Each then build to a tough single of each
Push press clusters
1 – 1 – 1 – 1 – 1
3 Rounds
500 Meter row + 21 kettle bell swings + 12 box ups

SICFIT Teens & Tweens Start School Strong!


Strength in Conditioning for Monday, July 28, 2014

Give it up for our SICFIT Scottsdale Teens and Tweens who are officially BIGGER, FASTER, and STRONGER, after last week’s Summer Camp Session! After a full week of FUNctional fitness, we love that these kids are putting summer to an end on a high and healthy note, and will begin the school year not just strong, but SICFIT STRONG!



7 Minute EMOM
5 Thrusters off rack
5 Minute EMOM
7 Strict pullups
5 Minute rest
21 – 15 – 9
Thrusters + pullups
LIFE: PVC/barbell + ring rows
FITNESS: 75/55 + Jumping or banded

Spend Your Friday Night Cooking With the Kayyems!


Strength in Conditioning for Saturday, July 26, 2014

Who needs date night when you can come and Cook with the Kayyems this upcoming Friday night?! Come solo, with your sweetie, or with your friends and learn how cooking paleo style can be practical, tasty, and most of all, leave you and your family feeling great! Come hungry and leave with a happy tummy and a ton of new ideas to try in your kitchen!

Mark your calendar now for Friday, August 1st at 6pm, and RSVP today to: or by calling (480) 922-3253

Cost is $20 for students and $25 for non-students.


1k Row + 100 lunges
5 Rounds
5 Knees to elbows + 5 dips
20 Minute AMRAP
5 Pull ups + 10 push ups + 15 air squats
LIFE: Ring rows | 1 minute rest between each round

Why a Nutrient-Dense Diet is Key to Maintaining a Healthy Weight


Why do certain foods make you feel full, while others leave you hungry for more? If portion- control is difficult for you, the key lies in the concepts of nutrient-density and satiety. These rather impenetrable terms are actually just fancy names for some commonsense food science, and working nutrient-dense foods into your diet is integral to maintaining a healthy weight, so let’s break them down.

Nutrient-density is a way of measuring the number of nutrients (not calories) in a given volume of food. Nutrients include things like vitamins, minerals, fiber, iodine, amino acids, proteins, and fat—in short, the essential ingredients for normal human growth and development. Usually, we use the weight of any given portion of food as our baseline way of measuring how much we’re consuming, though nutrient-density is applicable to liquids as well.

Satiety is a way of describing how full certain foods make us feel. While satiety isn’t something that is empirically measured, we can determine how full certain foods make us feel by observing how long it takes for us to feel hungry after eating.

To use an example of a nutrient-dense food compared to a nutrient-deficient one, we can compare an orange to a bag of potato chips. While the number of calories provided by an orange and a bag of chips is comparable, the orange contains fiber, vitamin C, and calcium, which are notably lacking in the bag of chips. Therefore, for the same amount of calories, we can obtain far more nutrients at the same time by eating the orange.

It should go without saying, but in general, leafy, whole plants will be the most nutrient-dense foods, while heavily-processed grains and sugars as well as most meats will be the least nutrient-dense. Now, this does not necessarily mean these other foods are inherently unhealthy, but if you’re trying to get as much “bang for your buck” as possible, certain foods are simply more “efficient” at conveying the nutrients we need. You would have to eat far more meat and potatoes—and consequently more calories– to get the same amount of nutrients as eating some fresh spinach or kale.

Speaking of kale, it’s considered a super-food for a reason: kale is considered the most nutrient- dense food on the planet because it is overflowing with vitamins and minerals, much more so than even other vegetables. Spinach, peppers, and legumes like beans are also high up on the list, while strawberries and blueberries rank highest in nutrient-density among the fruits.

How does satiety tie in to all this? Basically, the more nutrient-dense a food is, the more likely it is to keep you satisfied for longer. When your body receives the nutrients it naturally needs, it only signals that you are hungry when you need more; however, if your diet consists of low- nutrient foods, you will live in a state of near-constant hunger despite consuming larger quantities of food. By integrating nutrient-dense foods into your diet, you can consume less food and fewer calories for more quality nutrients.

In short, nutrient-dense foods provide much more nutrition with far fewer calories, thereby keeping you full longer and decreasing the amount of food you’ll naturally want to consume.

Want to learn more? …join us for Cooking with the Kayyem’s on Friday August 1, 2014 at 6pm at SICFIT Scottsdale. Come hungry and ready to try some yummy, nutritious and healthy food. Coaches at SICFIT Scottsdale are there to guide you through your health and fitness goals. Refining your diet and re-learning how to eat is one of the most difficult tasks, but once mastered, better health leads to a better life. So what are you waiting for? Compare your food choices, read those labels and make better choices.

Set up a nutrition cosultation  with a Coach today 480-922-3253 or email us at to learn more.

Nutrient Density Matters

Nutrient Density Matters

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