Private Training at SICFIT Scottsdale

 

Strength in Conditioning for Tuesday, June 10, 2014

One of the beautiful things about working out at SICFIT Scottsdale is that there are constantly new goals to achieve and tons of resources available to help you reach them. Perhaps you are working towards increasing your back squat, PRing your OLY lifts, or finally mastering butterfly pull-ups, handstand walks, or muscle ups.

Our most valuable offering in helping you reach these and other personal benchmarks is the SICFIT Scottsdale Private Training Program. Get paired up with the expert coach that best understands you and your goals and watch your performance in the gym skyrocket as a result!

Find out more information about our Private Training, today!
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DSC_8438

WARMUP
250 Row + 25 push ups
250 Row + 25 air squats
250 Row + 25 sit ups
250 Row + 25 lunges each leg
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CONDITIONING A
4 Sets | 2-3 min rest
LIFE: 8-10 Back squats + 3 burpee broad jumps + 7 deficit or hand release push up
FITNESS: 5-8 Back squats + 5 burpee broad jumps + 10 deficit or hand release push up
SPORT: 3-5 Back squatsn+ 7 burpee broad jumps + 15 deficit or hand release push up
Back squat | 30X1 | 3 seconds on the down; no pause at bottom; fire up fast; 1 second at top; repeat
CONDITIONING B
1k Row for success journals and leader board
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Can You Say Gasser?

 

Strength in Conditioning for Monday, June 9, 2014

Can you say gasser, anyone? With a triple threat like burpees, kettle bell swings, and jump rope, its a guarantee that there won’t be a single pair of lungs not gasping for breath at the end of this workout. But hey, a little hard work never hurt anybody, right? Especially on a Monday, when SICFIT Scottsdale athletes are ready to get after it! Here’s to a gnarly start to a week’s worth of FITness!
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STRENGTH
10 – 8 – 6 – 4 – 2 – 1Bench press
30 Seconds of jump rope after each set
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WOW #17
LIFE: 15 – 12 – 9 Burpees + Russian kettle bell swings + single unders
FITness: 21 – 15 – 9 Burpees + Kettle bell swings 55/35 + double unders
SPORT: 21- 15 – 9 Burpees + Kettle bell swings 75/55 + double unders

Fitness No Ka Oi

 

Strength in Conditioning for Saturday, June 7, 2014

Fitness No Ka Oi is the name of the game today, in celebration of the test and spectacle of fitness taking place right now in Maui, Hawaii at the SICEST of the Pacific West. This Hawaiian phrase translates to “the best,” which is what SPW will determine by the end of this weekend in competitive paradise: who on the island is “the best” at overall fitness. Today at SICFIT Scottsdale we get a taste of what the SICEST athletes must endure to be named “Fitness No Ka Oi.” To Experience more of the SICEST of the Pacific West competitive fitness event, watch live coverage streaming at www.SICFIT.com.

https://www.youtube.com/watch?v=2ai1YY9_3gg&feature=youtu.be
“Fitness No Ka Oi”
Teams of two for time:
120 Air squats (combined A/B)
100 Hand release push-ups (combined A/B)
Walking Lunges 100’ (A)
Walking Lunges 100’ (B)
Wheel Barrel 100’ (A)
Wheel Barrel 100’ (B)
Bear crawl 50’ (A)
Partner carry 50’ (A carries B)
Bear crawl 50’ (B)
Partner carry 50’ (B carries A)
60 Hand Release Burpees (A/B)
500 Row each twice
*LIFE if possible put with someone of similar levels and scale as needed, coach all movements indoors and sub partner carry with plate walk

 

SICFIT Scottsdale Lil’ Beast Summer Camp

 

Strength in Conditioning for Friday, June 6, 2014

Could your Lil’ Beast use to get out some energy this summer? At SICFIT Scottsdale’s Lil’ Beast Summer Camp, our kids coaches are especially eager to train, tame, and teach your Lil’ Beast to use that endless energy to stay healthy, happy, and fit! The first session is kicking off on the 16th of this month and there are still a few spaces available. Click here to register your Lil’ Beast for the SICFIT Scottsdale  Lil’ Beast Summer Camp, today!

SICFIT-Kids-Camp-2014-Flyer

WARMUP
Kettle bell swing + air squat + box up
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CONDITIONING 
30-20-10
Kettle bell swing + air squat + box jump
10 Minute rest
Repeat in reverse 10-20-30

LIFE: Russian swing + air squat + box step up 2 #45 plates
FITNESS: Heavy russian swing + jumping air squat + box up step down
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24″/20″
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Jorge Aragon: SICFIT Ambassador, Reebok CrossFit Games Regional Qualifier- Fittest Teenager in the Southwest Region

 

Jorge

“If you can make it here, you can make it anywhere”  Frank Sinatra

I would like to take a moment to not only reflect on the accomplishments of this young man but congratulate and truly thank Jorge Aragon for his representation of SICFIT this past weekend. Jorge competed in the 2014 Reebok CrossFit Games Regional in Salt Lake City, Utah. Not only did he compete at a high level, finsihing the grueling 3 day 7 workout competition at elevation but also placed in the top 25 out of 45 athletes in the 4 state region. Earning the respect and distinction of so many athletes and fans. At 19 years young Jorge was the youngest individual competitor in the Southwest region and one of the youngest in the world. Competing against 7 time CrossFit Games veteran Chris Spealler, CrossFit Games winner Tommy Hackenbruck, countless other veterans of the Sport of Fitness and National Pro Fitness League athletes.
As a former regional qualifier and competitive athlete myself there isn’t much a coach can do on game day besides be there for anything that goes right and ultimately something that will go wrong. If I can sum up my experience watching Jorge this past year and walk you through his timeline of SICcess it goes something like this.
January 2013 At 17, shows up out of know where and crushes our signature event “12 hours of HELL”
March 2013  took 1st place at our annual “Friday Night Lights” Competitive Fitness Competition
Spends 12 months straight training, working on skills, lifts and weaknesses.
October 2013 enrolled in our instructor training program and began coaching classes in the fall.
March 2014 video submitted every single CrossFit Games Open workouts for 5 weeks in a row. Taking on random criticism by a subjective panel of IOS operators and countless thumbs downs by what I like to call, internet terrorists. All the while he maintained his composure and claimed his focus. Continuing to train by himself regardless of when or where his friends were and what they were doing.
In week #5 he showed the world just how great he was breaking the sub 10 minute mark on the hardest, nastiest workout I have experienced in years “Burpees & Thrusters”.

April 1st Barely making the cut and invite to compete in Utah as #48 out of 6,000 in the region and . Trained even harder for 8 weeks including the same 7 workouts over and over and over until he had created a game plan that would end up working extremely well to his advantage. Got sponsored by the amazing members of SICFIT Scottsdale to assist with his ride and travel costs to Utah and clinched his position as SICFIT ambassador and title of FITest teenager in the region.

One of my favorite things about this weekend was Jorge’s natural ability to just GO when it was his turn. Regardless of who was in his heat or what lane he was in. He never got caught up in the lights, cameras or attention that was on him. He was humble, respectful and gracious to be in his position. Even when a call did not go his way he maintained his composure and finished his job. He never showed off, got cocky or was disrespectful to the sport or his family. It was truly amazing to see him compete and perform above and beyond any expectations. Jorge you are a truly amazing athlete with a future so bright and my entire family thanks you for the work you put in as a Coach, Athlete and Student. We wish you the best in your future endeavors and know that you have great support from your 2nd family at SICFIT Scottsdale for many more years to come!

Jorge was born in Tampico, Tamaulipas, Mexico. He grew up in Argentina and moved to Texas at age 2. His sports and fitness career started with Tae Kwon Do and gymnastics from the early age of 4. His child hood ambitions were to grow up and become a Power Ranger. When Jorge moved with his family to Gilbert, Arizona he started running track and had immediate SICcess. It was there where he found his love for running long distances fast.”Track gave me confidence and in my 1st 4 months I made the Junior Olympics for the 800 meter and 4×800 meter races. I ran a 2:24 800 meter run at 12 years old and running continued into high school where I ran a 16:50 5k at an average of a 4:42 mile. By my senior year I was running 800 meter sprints in 1:59. I love training, coaching and living an amazing life. I want to thank my family for making the trip to watch me compete and the entire crew at SICFIT Scottsdale. I cannot wait to see where I go from here.”
Words cannot express what Jorge did at Regionals and how he did it so I will use a few videos below to showcase his work.

by: Luke D. Kayyem

Workout #1 hang squat snatched #235

Workout #2 handstand walk 235’

Workout #5 legless rope climb

Week #5 sub 10 min

FlexibilityRx Explains the Split Squat

 

Strength in Conditioning for Thursday, June 5, 2014

Bulgarian Split Squat

The “Rear Foot Elevated Split Squat” is a single-leg (supported) exercise that can be used to improve dynamic hip flexibility, single-leg stability, and knee tracking.  Great with a light to moderate weight as part of a warm-up.

Suggestions:

Seven reps per side (thee sets with light dumbbells for balance).
Use a lower box for athletes who are shorter or have tight hip-flexors.

Goblet Variation:

Use a heavy dumbbell or kettlebell for a single set of seven starting on the weaker side.

Bulgarian-Split-Squat

WARMUP
Partner stretch + foam roll
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STRENGTH
Strict press 10-8-6-4-2-1-1-1
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CONDITIONING A
4×4 Dumbbell/kettle bell box step ups each leg
20” box, ascending weight each set
Rest is 1 lap around gym
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CONDITIONING B
7 Minute EMOM
Push press
LIFE: 10 Push press off racks with barbell
FIT/SPORT: 5-8 Push press off ground with weight used for the set of 2 strict press
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CONDITIONING C
8 Rounds
30 Second burpee long jump
30 Second rest
LIFE: 3-5x
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Practice (and patience) Makes Progress

 

Strength in Conditioning for Wednesday, June 4, 2014

Like most things in life, getting good at double unders requires practice. Stringing together 50, 20, or even five dubs in a row isn’t going to happen over night. But the equation is simple, the more training time you spend with your jump rope, the better jump roper you will become. Let the small break throughs you have in each practice session — noticing you don’t need to jump quite so high; finally figuring out how to keep you arms down by your sides; finding a focal point to look at — keep refueling your motivation to keep at it! Know that each one of these double under understandings are getting you closer to your goals, one jump at a time.

To give your jump roping a jump start, join SICFIT Scottsdale for the Signature Kayyem Series on Double Unders on June 19th at 7pm!
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double unders.

CONDITIONING A
4 Rounds
3-5 Front squats
45 Second row for max calls
3 Minute Rest
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SKILL
Double unders
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CONDITIONING B
Max jump rope in 7 minutes
EMOM complete 5 burpees
 LIFE: Singles
FIT/SPORT: Doubles
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Poppin Bottles for Pops!

 

Strength in Conditioning for Tuesday, June 3, 2014

A fit family is a happy family. And Dads, you are a huge part of making that happen! SICFIT Scottsdale would like to give it up for our papas who are making a difference their children’s lives simply by being a great example. We know how busy you are and we think its awesome that you still take time to take care of yourself so you can better take care of your family. And you know what? Your kids totally appreciate that too! Even if they don’t say it in so many words, or even consciously recognize the lesson you are teaching them. Every time you show up to the gym, you are teaching your children the value of their own health and vitality and this is going to stick with them long into the future.

So to celebrate the SICFIT Papas and all that you do for you kids, families, and communities, join us for Papas and Beer on June 14th at 8am, 9am, or 10am. Dad gets to workout for free and enjoy a brewsky after the workout!
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Father's Day at CrossFit Scottsdale/

WARMUP
For 10 minutes: row 1 minute easy  + 30 seconds hard
5×10 Push up + sit up + overhead squat
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CONDITIONING
4×1000 Rows
2 Minutes rest between rows
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STRETCH
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Spread the FIT with SICFIT Guest Days

 

Strength in Conditioning for Monday, June 2, 2014

Have friends and family members constantly begging you to be their workout buddy? Bring them to one of SICFIT Scottsdale’s Guest Days and show them just how many fitness pals they could have by joining in on our fun! This is the perfect opportunity to let SICFIT’s effective fitness programming you always brag about speak for itself! Who knows, bringing your loved one to a Guest Day (any regular fitness class from June 3-5) may change the rest of their lives!
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Guest Days at SICFIT Scottsdale

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WARMUP

“Baseline” for quality
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CONDITIONING A
5 Rounds
Thrusters (off rack)
45 Second plank hold + Max unbroken jump ropes (single or double) | score = number of jumps
2 Minute rest
SPORT: Heavy thrusters 3
FITness: Tough thrusters 5
LIFE: Hard thrusters8
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FINISHER
50 Hand release burpees for time
LIFE : 5-7 Hand release burpees EMOM for 5 minutes
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Aloha Athletes! Competition in Paradise Awaits!

 

Strength in Conditioning for Saturday, May 31, 2014

One week from today the festivities of SICEST of the Pacific West begin! We look forward to the awe-inspiring athletic performances that will surly be displayed on the beautiful Kaanapali Beach at the world-famous Sheraton Maui Resort & Spa. This competitive fitness event, testing skill, strength, and stamina in bodyweight, olympic lifting, gymnastics, and paddle board (yes, paddle board!) exercises will not only be a showcase of human physical potential, but one that is held in the backdrop of paradise! We wish the athletes luck, send the volunteers our gratitude, and say “Aloha!” to all those spectating!

Paddleboard

CONDITIONING
Teams of 4 | One person works at a time
2000 Meter row
75 Kettlebell swings
150 Sit ups
75 Kettlebell swings
1000 Meter row
150 Sit ups
75 Kettlebell swings
150 Sit ups
2000 Meter row
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