Sweat n’ Shop Till You Drop with Asics and SICFIT

 

Strength in Conditioning for Tuesday, June 8, 2015

Turn your stroll around the Scottsdale Quarter into a sweat dripping, heart racing, muscle pumping workout! This and every Thursday until August 13th, SICFIT Scottsdale joins forces with Asics to bring you a free fitness class right in The Quarter!

During these classes you will get a great feel for the kind of workouts you can count on from any SICFIT gym in the nation, including the three located around the Phoenix metropolitan area. In all of our classes, we focus on functional fitness performed in a safe, fun, and encouraging environment.

Worried you can’t keep up? No need! Our classes are great for fitness newbies because all of our exercises can be modified to suit any and all levels of ability.

Come check it our for yourself this Thursday night at 6:30 at Asics. After the workout, talk to one of your SICFIT coaches to schedule a free introductory session. Looking forward to seeing you at Asics!

ARIZONA SICFIT LOCATIONS

SICFIT Scottsdale
Scottsdale, AZ
(480) 922-3253

SICFIT Old Town
Scottsdale, AZ
(480) 718-5041

SICFIT Chandler
Chandler, AZ
(480) 553-7603

Oh yeah…Send this link over to your friends and family who might like to join you!

asicsfrontfinal

WARMUP
5 Rounds
30 Second Squat Hold
30 Second Air Squat
30 Second Push Up
30 Second Top Push Up Hold
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OLYMPIC WEIGHTLIFTING
Hang Power Clean Progression and Practice
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CONDITIONING
5 Rounds For Time
10 Hang Power Cleans
10 Burpees
LIFE: Barbell
FITNESS: 50%
SPORT: 80%
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STRETCH
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Every Moment is Brand New

 

Strength in Conditioning for Monday, June 8, 2015

We are not what we have done, or what we will do.

We are not our regrets, or our expectations.

We are brand new in each and every new moment.

We are in a constant state of becoming.

Who do you want to be, right here, right now?

Simply say the word, and you are.

behappy

WARMUP
10 Minute Row Clinic
500 Meter Row 60%
2 Minute Rest
500 Meter Row 80%
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CONDITIONING
6 Rounds
8 Dumbb push press x8
6 Kettle bell/Dumbbell Single Arm Row
6-8 Barbell Ab Roll Outs
50 Mountain Climbers
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CONDITIONING
500 Row 80%
2 Minute Rest
500 Row 100%
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10 Benefits of Planking

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Strength in Conditioning for Saturday, June 6, 2015

Whose up for challenge?! SICFIT Scottsdale has got one for ya. And even though it’s going to demand almost everything you got — it’s gonna give just as much right back to you.

After your workout today, we’re challenging you to hold a plank for five minutes! Do whatever you have to do to stay up there — take side planks, shift back and forth from hands to elbows, take a half plank from the knees — just keep planking!

If you need a little motivation to hold on for the full five, check out this list of plank’s incredible benefits on mind, body, and soul!

Planks Help Us To…

  1. Rehab injuries, especially back injuries,
  2. Move past strength training plateaus,
  3. Improve energy transfer from lower to upper body,
  4. Strengthen and tone the deep core, legs, and arms,
  5. Increases flexibility in the shoulders, hamstrings, and feet,
  6. Straighten out posture by correcting posterior and anterior pelvic tilt (pelvis tilted forward and backwards, respectively),
  7. Relieve stress my stretching and strengthening muscles in the shoulders and legs that get stiff and build tension,
  8. Enhance mental toughness,
  9. Elevate mood,
  10. Induce feelings of empowerment.

PrivateTraining

 

WARMUP
Coaches Choice
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STRENGTH
Heavy 3 Rep Deadlift
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WOW #13
12 Minute AMRAP
LIFE: 3 Deadlift + 5 Burpees + 7 Lying Knees to Elbows
FITNESS: 3 Deadlift 135/95 + 5 Burpees + 7 Leg Raises from Bar
SPORT: 3 Deadlift at BW for Men 80%BW for Women + 5 Burpees + 7 Toes to Bar
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FINISHER
5 Minute Plank
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Thoracic Hypomobility and the Elevated Ribcage

 

Strength in Conditioning for Friday, June 5, 2015

Your low back pain may be have nothing to do with your low back at all. For many of us, pain in the lumbar spine (low back) is actually caused by lack of mobility in the upper back, or the thoracic spine.

The following video by Dr. Craig Liebenson provides an excellent sequence for addressing thoracic stiffness.

Poor ribcage depression causes lumbar hyperextension and low-back pain.

The low back discomfort during the wall bug exercise is from hyperextension of the low back during the leg lowering.  Athletes that have poor thoracic mobility will extend through the lumbar spine as a compensation pattern.  The ‘ribcage down’ position is essential for low back stability for overhead lifts.

The exercises on the foam roller are great pre-workout drills for athletes who need to improve ribcage position for pullups, presses, and overhead squats.

The graphic below (right drawing) shows excessive ribcage flair, lumbar hyperextension, excessive anterior tilting of the shoulder blade, and overstretched abdominals.  The result is potential low back pain and limited shoulder flexion.

Ribcage-Elevation

 

Note how stiffness (hypomobility) in the thoracic spine limits the athlete’s ability to keep his ribs down during leg and arm movement.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Related Resources

Functional Training Handbook by Craig Liebenson 

WARMUP
Indian run, follow the leader… *Coach lead your army outside & down the road to victory >15
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STRENGTH
Spend 5-7 min building to a heavy 5 rep seated strict press use dumbells and benches/boxes
A1 x5 rep DB press
A2 x5 burpee long jumps *LIFE/THERAPY lunge or plank **Deconditioned NO JUMPING
A3 x6 touch and go shuffle runs 10’ *LIFE/THERAPY AD or row :30 sec
2 min rest repeat x4
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CONDITIONING
Teams of two. 200 Russian kettle bell swings. Unlimited substitutions. Partner B must hold a slam ball overhead.
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How Deep Can you Squat?

 

Strength in Conditioning for Thursday, June 4, 2015

Did you know that the squat is the anatomical, evolutionarily-derived resting position for humans? That’s right my friends, according to human evolution, the bottom of your squat is supposed to be so comfortable that you feel like you’r resting! Say what?!

Unfortunately for most of us in the industrialized, western world, our evolutionary track has taken a turn for the worse… or at least a turn towards the sedentary. Chairs, couches, automobiles — these are all modern inventions that have tightened our hips, weakened our core, and shortened our hamstrings so much that we must literally relearn how to achieve our own basic, human, anatomical nature — of which the air squat is a prime example.

Today’s skill portion at SICFIT Scottsdale will tap us back into our ancestral roots by focusing exclusively on the air squat. We will address all of the squat’s components — including flexibility and mobility, core and leg strength, balance and coordination, and more.

While you may not leave class today with the perfect air squat, have heart. Just like with anything else, even this basic skill has a learning curve. Especially when you have spent the rest of your life learning how NOT to squat!

BabySquat

WARMUP
4 Minutes of Rowing
3 Minutes of Jump Roping
2 Minutes of Runnin
1 Minute of Burpees
.
OLYMPIC WEIGHTLIFTING
Power Clean Progression
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SKILL
Air Squat
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CONDITIONING
LIFE: 1k Row + 25 Air Squats + 25 Hang Cleans +25 Air Squats
FITNESS 2k Row + 25 Plate Air Squats 25/45 + 25 Hang Cleans + 25 Air Squats
SPORT: 2k Row + 25 Pistols + 25 Hang Cleans
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Redefining Fitness

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Strength in Conditioning for Wednesday, June 3, 2015

At SICFIT across the nation, we believe in a fitness that is prepared for anything and everything. We believe in a fitness that values function and efficiency over frills and fancy equipment.

Your coaches at your local SICFIT gym are trained in physical disciplines that range across the board from Olympic Weightlifting, to Yoga, to Strength in Conditioning, to CrossFit, to Strong Man, to endurance sports, and much, much more.

We believe that each of these fitness philosophies brings something to the table and we believe that harnessing the power of all of them leads to the worlds best fitness results!

If you’re ready to throw away what you thought you knew about health and exercise and get on board with the leaders on the cutting edge of fitness, then you are ready for the SICFIT Difference. Choose from any one of the following locations and call us for your free introductory session today!

SICFIT Gyms Nationwide

SICFIT Scottsdale
Scottsdale, AZ
(480) 922-3253

SICFIT Old Town
Scottsdale, AZ
(480) 718-5041

SICFIT Chandler
Chandler, AZ
(480) 553-7603

SICFIT San Diego
San Diego, CA
(858) 225-5850

SICFIT El Paso
El Paso, TX
(915) 307-1720

WARMUP 
1k Row or 900 Meter Run
100 Lunges
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STRENGTH
5 Rounds
10 Lying Knees to Elbows
10 PVC Pass Through
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CONDITIONING
20 Minute AMRAP
5 Pull Ups + 7 Push Ups + 9 Sit Ups
LIFE: Ring Row | 1 Round Fast | 1 Minute Rest | Repeat
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The SICFIT Difference

Strength in Conditioning for Tuesday, June 2, 2015

When you think about all the positive ways your life would transform if you received the highest quality fitness training each and every week, what do you imagine?

Do you imagine changing your LIFE for the better? Reversing the effects of illness and injury, losing the weight you need for independence, freedom, and longevity?

Do you imagine cultivating the best FITNESS of your life? Finally breaking through your strength plateaus, feeling more confident in your skin than ever before, and actually enjoying your workouts?

Do you imagine reaching your fullest potential in your SPORT of choice? Competing with the best, confident that you have received the pinnacle of training that will make you come out on top?

Regardless of what your goals for Strength in Conditioning are, SICFIT has the experts that will help you get there.

In every class, personal training session, and seminar, we work off our LIFE | FITNESS | SPORT paradigm, meeting YOU where you’re at on your fitness journey, helping YOU achieve the results you’re looking for.

There is no time like the present. If you’re ready to transform you LIFE, FITNESS, or SPORT click here or call us today for your free intro class today.

lifefitnesssport

WARMUP
Dynamic Movement
5 Rounds
30 Seconds Sit Up
30 Seconds Superman
STRENGTH in CONDITIONING
5 Rounds
5 Touch and Go Deadlift
1 Minute of Jump rope 1 min
21 Push ups
2 Minute Walking Rest
 LIFE: 3-4 Rounds | 11 Push Ups
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CONDITIONING
2k Row for Time
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Havin’ a Jumpin’ Good Time!

Strength in Conditioning for Monday, June 1, 2015

In today’s workout we will be getting more than our fair share of jump rope practice. But even with all the reps we are going to rack up today, there is always room for improvement, and always time for more practice.

If mastering the jump rope is a goal you have your sights set on, SICFIT Scottsdale has a few events on the horizon with your name all over them!

First, our Jump Rope clinic coming up on Thursday, 6/18, at 7pm will help you perfect your jump rope mechanics. You’ll be amazed at how much easier this exercise becomes just by correcting our posture and using the correct muscles! This clinic is also perfect for those looking to dominate their dubs, whether you’re working towards your first or your hundred and first!

Put all this practice to good use the very next week at SICFIT Scottsdale’s annual charity event, the Jump-Rope-A-Thon. At this even we will be raising money per jump, where all proceeds will go directly to support Playworks Arizona — a non-profit organization bringing the power of play, leadership, and community to low income schools in the phoenix area.

So consider today your practice day for all the jump-roping hopping up at SICFIT Scottsdale in the next month!

JRA

WARMUP
1k Row
Dynamic Hips + Shoulders
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STRENGTH
10 – 8 – 6 – 4 – 2 – 1
Back Squat
20 Second Rest
Ring Row
20 Second Rest
2 Minute Rest
*Increasing Weight Each Round
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CONDITIONING
20 Burpees
100 Jump Rope
10 Burpees
50 Jump Rope
20 Burpees
100 Jump Rope
FITNESS/SPORT: Double Unders
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THERAPY
Walk out Plank
Calf Raise
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What’s Your Lil’ Beast up to this Summer?

 

Strength in Conditioning For Saturday, May 30, 2015

Looking for something to use up your Lil’ Beast’s energy when school lets out this year? We have a solution here for you at SICFIT Scottsdale — and one that will give you and your kiddo something in common to bond over.

This summer, SICFIT Scottsdale is offering two sessions of our Lil’ Beast’s Summer Camp! (And if your looking for something for your teen, we got you covered here too with out Bigger, Faster, Stronger, Teen Athletic Camp!)

Our kids coaches are eager to train and teach your Lil’ Beast to use that endless energy to stay healthy, happy, and fit! The first session is kicking off on the June 22nd and there are still spots available.

Click here to register your Lil’ Beast for the SICFIT Scottsdale  Lil’ Beast Summer Camp, today!

June 22-26: Lil’ Beasts Summer Camp Session 1
July 6-10: Teens Sports Performance Camp
July 13 – 17: Lil’ Beasts Summer Camp Session 2

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CONDITIONING A
3 Rounds
50 Crunches
15 Situps
15 Oblique Sit Ups
15 Reverse Sit Ups
15 Leg Levers
15 Bicycles
15 Four-Count Flutter Kicks
45 Second Rest
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CONDITIONING B
5 Rounds
900 Meter Run + 50 Push Ups + 50 Air Squats + 10 Burpees
600 Meter Run + 25 Push Ups + 25 Air Squats + 10 Burpees
300 Meter Run + 15 Push Ups + 15 Air Squats + 10 Burpees
LIFE: 300 Meter Row + 10 Push Ups + 10 Air Squats + 5 Burpees
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Intrinsic Foot Strength and The Short Foot Position

 

Strength in Conditioning for Friday, May 28, 2015

Increasing intrinsic foot strength can help athletes combat both foot and knee problems. While many athletes realize the importance of ankle dorsiflexion range of motion and are stretching their calf muscles and mobilizing the ankle – it is important to have intrinsic foot strength.

The arches are ‘pulled into existence’ – we are not born with arches – we develop them.  Foot strength and ankle mobility are both important for keeping the knees healthy.  Knee problems are often the result of poor arch function and weak glutes.

As part of my intake with new athletes – I always check leg length and both foot and knee tracking.  Foot position lays the foundation for good knee position in squats and deadlifts.  Leg length issues can be corrected with a lift.

However, athletes that wear an orthotic for arch support can benefit from spending some time strengthening the feet and using a combination of inserts for weight bearing activities like running and barefoot training to improve knee tracking and arch support.

Stability from the Hand and Foot

The cues, “Screw your feet into the ground/separate the floor with your feet” and “Crush the kettlebell with your grip have similar effects – both increasing stability in the shoulder and hip through a contraction of the hand or foot.  The increased stability occurs through a process called irradiation where neural drive is increased to the extremities by firmly gripping the kettlebell to recruit the rotator cuff.

The short foot position confers a similar advantage.  By activating the foot, neutral drive is increased to the external hip rotators.  In other words, screwing the foot into the floor (creating the short foot position) increases stability in the hip.

The graphic below shows the ‘tripod foot’ points that form the short foot position.  The first metatarsal head (big toe) to the heel is the medial arch and the fifth metatarsal head to the heel is the lateral arch.  It is important to maintain all three points of contact on the ground when squatting and performing single leg exercises to strengthen the hip.

short-foot-position

The following exercises for intrinsic foot strength and training the short foot position can help athletes who have plantar fasciitis or have trouble maintaining a neutral foot position during squats – either collapsing the arch or shifting their weight excessively to the outside of the foot.

Check out this video on the shortfoot position by Seth Oberst and this video on intrinsic foot strengthening by Dr. Andreo Spina

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Related Resources

Seth Oberst: The Short Foot Position and Neuromuscular Readiness
Dr. Andreo Spina: Developing Instrinsic Foot Strength

 

WARMUP
10 Minute Jump Rope Practice + Double Under Skill Work
.
SKILL
Ring Work
Row + False Grip + Muscle Up Transition + Dips + Tucks + L-sit
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STRENGTH
2 Minute Max Push Ups, Lunges, + Sit Ups
1 Minute Max Push Ups, Lunges, + Sit Ups
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CONDITIONING A
4 Rounds
Bench | LIFE: 12-15 | FITNESS: 10-12 | SPORT: Max Reps BW for Men & 70%BW for Women
Pull Ups | LIFE: Pause Ring Rows | FITNESS:  6-8 Quality Reps | SPORT: Max Strict Reps
Sit Ups | LIFE: 10-15 | FITNESS & SPORT: 50
3 Minute Walking Rest
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CONDITIONING B
500 Meter Row Sprint
3-5 Minute Rest
500 Meter Row Sprint
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