Celebrate the life and legacy of Pat Tillman


Strength in Conditioning-

A) Every Minute on the Minute x10 minutes
Split power clean + Split jerk
*Stay light, be fast

B)
5 Push Press (Life- Barbell, Fitness-55/75, Sport-75/95)
5 push ups
5 box dips
x6/person

C) 5 min As Many Rounds As Possible
10 ring rows
150 meter run or row

A of M

Celebrate the life of Pat Tillman with our fitness community on April 23rd for the 12th annual Pat’s Run from Arizona State University.

Register HERE: Team SICFIT

 

 

 

Get over it Wednesday that is

 

Warm up-
1 min jump rope, :30 side plank both sides, rest :30
X5

Strength in Conditioning-
A1) Single leg deadlift x6
A2) Bent over Dumbell row x6-8 @31X3 tempo
A3) Standing single arm DB press @31X3 tempo
A4) Pistol squat x6 (assist with rig or on a box)
*no rest between sides, :30 rest between movements
x5 rounds

B) 6 min Row max calories

 

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Put your hands up

 

Warm up-
Core warm up + hip, glute, hamstring mobility

Strength in Conditioning-
A) Back Squat x4-5 (approx. 65-85% of 1RM)
Rest 1-2 min
X5
*start light and build
B1) Straight leg deadlift (L-12-15, F-8-10, S-5-6)
B2) Shrug x12
Rest 1 minute
X3
C) *With a partner:
P1- Row/Airdyne 20 calories
P2- Plank
Then,
P1 plank
P2- Row/airdyne 20 cal
First group to finish does 5 burpees all other teams do 10

Stretch-

+ stretch hip, glutes, hamstrings

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Ladies and Gentlemen, Boys and Girls please put your hands together and flex your biceps for SICFIT Scottsdale’s new Strength in Conditioning Coach Emily Lilo.

Level Testing to Improve Human Performance

 

 

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I first created the Level Test in 2009 to give a few members my self included a way to repeatedly take a fitness test and see exactly where they stand. It’s become a staple here at SICFIT Scottsdale and a program affiliated at gyms around the world. I hope you enjoy and as always share your score with us or let us know what part you missed or had a challenging time with. I would love to give you some helpful tips and training tools. If you are local and a member we will see you Thursday night at 7pm.

Luke Kayyem

At SICFIT Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your WOD (Workout of the Day) vs. the top time on the white board; a few quality workouts during the week vs. a half hearted WOD everyday of the week.

The reason we teach quality is because everything that we do in SICFIT as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. This is where the quality of our reps will help determine the quality of our WOD which in turn determines the quality of our improvements.

SICFIT Scottsdale Level Testing plays an important role for both new members just beginning a workout program and elite competitors as well. First of all, level testing allows us to set a goal and strive for it. We find that focusing on a goal and the steps required to reach it is far more effective then working out aimlessly. Secondly, level testing allows us to set a foundation.

Level Testing allows us to strive for something, work hard for it, hear our names cheered on by coaches and peers, stand on top of the podium to collect our new bands and to wear our Level band with pride, showing off how far we have come to achieve our goals. Because in the end SICFIT is about where we end up, not where we begin.

Level I – White Band
Level II – RED Band
Level III – Camouflage Band

 

Monday 2/15

 

 

Warm up-
Agility ladder 10 min

Strength in Conditioning-
A1) Hang power clean x3
A2) Bulgarian split squat x6/leg
Rest 1 minute
X4
B1) Pull-up x10 (banded)
B2) Box/bench dips x10
B3) Handstand hold :10-15
Rest 1 minute
X3
C) :30 easy row
:30 sprint row
x10

 

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Saturday 2/13 “Joy”

 

<3 <3 <3 xoxo <3 <3 <3 xoxo <3 <3 <3 xoxo <3 <3 <3 xoxo <3 <3 <3

CrossFit style. This will be a 2x man Team WOD… You’re only as good as your partner (significant other)

Row 2K
100x Pull ups
3x Min Hand Stand Hold
150x Sit ups
2x Min Pull up Hold (chin above bar)
200x Air Squats
1x Min Overhead Hold #95 (both teamates can hold a side if needed, drop it and start over)
400x Meter Fireman’s Carry (switch if needed)

 

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Get Fit Friday for Free!

 

SICFIT Scottsdale Free Fitness Fridays at Natural Grocers!

SICFIT Scottsdale Free Fitness Fridays at Natural Grocers!

Start your Friday off right! Join us at 9am today for a fun, free bodyweight workout for all fitness skill levels.

Warm up-
Line/Plyo drills 10 minutes

Strength in Conditioning-
A) Power clean 1.1.1.1.1 x2 sets, 1.1.1 x3 sets
”.” = Rest ten seconds between single reps; rest 2-3 min between sets
B) 15-12-9
Front Squat (from the ground) (LIFE- air squat/barbell, Fitness- 95/65, Sport- 135/95)
Pull up (Life- ring row)
Burpee

 

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Life is an obstacle now get up and over it

 

“Life is an obstacle now get over it” have you ever looked at all the tasks, projects, deadlines and struggles of your daily life? Wondering how on Earth am I ever going to get done with and over these challenges.

Does every moment of your deal feel like your tracking through mud and that each time you successfully accomplish something a hundred more come screaming at you?

This is how I felt for years until I found OCR or Obstacle Course Racing and now I look at everything in my life as a race and each individual struggle a different obstacle that I must complete.

Today’s Strength In Conditioning at SICFIT Scottsdale reflects just that! The struggle is real  and if you don’t prepare for it and eventually embrace it you will get kicked on your ASS.

All of the exercises and movements below take up no space or use very much equipment and everything can be scaled to your own appropriate level of fitness.

If you are a beginner start with 10 seconds of each piece then slowly over time and consistency add a longer duration.

Still looking for the perfect Valentines Day gift for your loved one? Search no more!

We have just the thing for the person who wants to get over obstacles. Now put down the chocolate, return the Bear and stop making coupons for massages and breakfast in bed.

The Fittest Tribe Alive is filling up fast with only 9 spots available and Early Bird pricing going up after Valentines Day this is the greatest and most original present in History.

Give the gift of “Mud & Love” REGISTER HERE: The Fittest Tribe Alive 

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Warm up-

Plank :30 seconds + Jump rope :30 for 10 rounds then run small laps or 130 meter loops for 5 minutes

Strength in Conditioning-
A) Lunge :30 seconds + Bear crawl :30 then rest :30 for 10 rounds then row for max distance for 5 minutes
B) Ball slam :30 seconds + Ball squat :30 + footwork drills :30 then rest :30 for 10 minutes
C) Slow controlled push up burpee + jumping pull up to max pull up hold x1 Every Minute on the Minute for 10 min

Stretch-
Sampson stretch with knee to floor + dog series 5 minutes

 

 

Wednesday 2/10

 

 

W- PVC mob

A1) Bent-over supinated barbell row x12

A2) Laying leg lifts x10

A3) Z-Press (seated on ground, legs straight out, light dumbbells) x6-8

Rest 90 sec

X4

 

B) 6 sets, each as fast as possible:

Farmers carry 50m outside

6 ball squats

6 ball slams

Row 250m

Rest 1 minute

 

+ roll out

 

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Tuesday 2/9

 

W-Row 500m, bear complex, stretch open hips

 

A1) Build to heavy 1rep back squat on 12 minute timer (not EMOM)

Rest 2 minutes

A2) 4×3 @ 85% of A1

 

B) 100 air squats for time (S-barbell back squat)

*4 minute cap, every time you pause <2 sec do 2 burpees

 

C) Row :30 interval sprint

Rest 1:30

X6

+

Roll out, use lacrosse balls

 

squatting

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