SICFITness Runs Deep


Programming for Wednesday, October 16, 2013

Do you remember when you used to go to the local globe-gym, hop on the elliptical for 20 minutes, do a couple bicep curls while staring at yourself in the mirror, and then call it a day? Ever wonder why we don’t even have mirrors at SICFIT Scottsdale? Well after a WOW like today’s, the only thing you are going to be seeing is stars! And besides, the results you get from SICFIT programming go much deeper than your reflection — so who needs the mirrors anyway?!


10-8-6-4-2-1 Bench press
5-8 Burpees after each round AFAP
3×10 Sit ups
2 Minute rest
WOW #15
5 Minute jump rope maze AMRAP
LIFE: 5, 10, 15 ,20, 25 Singles, repeat | every miss complete 10 air squats
FITNESS: 5, 10, 15, 20, 25 Double unders, repeat | every miss complete 10 air squats
SPORT: 10, 20, 30, 40, 50 Double unders, repeat | every miss complete 10 jumping air squats

Stretch of the Week


SICFIT’s SICest of the Southwest II Competition Showcases 540 Athletes

SICFIT’s SICest of the Southwest II Competition Showcases 540 Athletes, 10/19

SICFIT's SICest of the Southwest II Competition Showcases 540 Athletes, 10/19

Global fitness brand SICFIT ( is hosting the SICest of the Southwest II Fitness Competition at the Phoenix Convention Center October 19. The daylong event will showcase 540 athletes vying for $15,000 in prize money (provided by NutriForce Sports) during the 2013 Europa Games Tour.

Participants will compete in four athletic divisions including limited Male and Female Pros as well as RX and Intermediate teams. (RX means elite athletes performing movements as prescribed). Workouts will be programmed by first ever Reebok CrossFit Games champion, James FitzGerald (2007) of Optimum Performance Training and were released on two weeks prior to the competition.

*New for 2013 – SICFIT Ambassador Steph Hammerman will be leading the first-ever adaptive athlete showcase during the competition. Hammerman is the world’s first certified CrossFit instructor with cerebral palsy.

This is the second time Europa has hosted its national expo in Arizona, as it remains a committed partner to SICFIT and the region. Likewise SICFIT remains committed to providing forums for athletes to reach new goals through its social platform, community events, competitions similar to SICest of the Southwest II and in its gyms SICFIT San Diego and SICFIT Scottsdale.

When: Saturday, October 19
Daylong event begins at 8 a.m.
*Press Conference with Athletes (Friday the 18th at 6 p.m.)

Where: Phoenix Convention Center
100 N. Third St.,
Phoenix, AZ 85004

Top Competitors:

CrossFit Invictus (Last year’s championship team)
Andrea Ager
Tiffany Hendrickson
Alessandra Pichelli
Moses Cordova
Ryan Fischer
Danny Nichols
Paul Smith (last year’s SICest champ)
Stay Connected:

For those unable to attend the press conference or competition, watch the live stream on or stay connected through:

Twitter: @sicfit
Last Year’s Competition Video:

Read more about SICFIT’s SICest of the Southwest II Competition Showcases 540 Athletes, 10/19 – BWWFitnessWorld by

Clean Like a SICEST Competitor


Programming For Tuesday, October 15, 2013

Want a taste of what the Pro Division athletes will be thrown up against at the SICEST of the Southwest II? Well say no more, because SICFIT Scottsdale has got you covered! After cleaning in their shoes, come out and watch the SICEST competitors throw down this Saturday at the Phoenix Convention Center. Who knows, after experiencing all the excitement you might catch that competition fever and start training for SICEST of the Southwest III!

Barbell clean progression
3 Position power clean
Establish tough but not maximal power clean
5 Minute rest
LIFE: #35-75
FITNESS: #55-95
SPORT: #164/145/125 | #115/95/75

The SICEST Week Ever!


Programming for Monday, October 14, 2013

This Saturday all of the tremendous work our SICFIT competitors have been putting forth in the gym will finally be put to the test at The SICEST of the Southwest II! To celebrate their hard work and achievements (and to just plain old get excited for this awesome event) SICFIT Scottsdale is hosting another Unlimited Week! Come get your workout on as much as you can handle this week, and top it all off with watching the SICEST athletes go head to head on Saturday!


PVC mobility + press progression
5, 5, 5, 3, 3, 3 Split Jerks off rack
30 Seconds mountain climber AFAP
2 Minute rest
Prowler sled sprints up/down/light jog 3-6 rounds each
LIFE: Up and down high/high | low |no weight
FITNESS: Up and down high/high | high/low | low/low | #140/90
SPORT: Up and down high/high |  high/low | low/low #180/140

1000 Ways to Die at SICFIT Scottsdale


Programming for Saturday, October 12, 2013

There may be 1000 ways to die, but today nobody is dying alone! That’s right, we’ll be dying…. I mean, working, in teams of three, so when we drop to the floor we will have comrades by our sides! By the time your team has completed this challenge, you will have collectively executed 1000 repetitions! Now is something to be proud of!

Disclaimer: No athlete shall actually work until fatality during this workout. Near death experiences are however permissible.


100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettlebell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats

Scary Halloween?

Every year Americans consumes thousands of pounds of sugar at Halloween, often making it one of the scariest holidays for those trying to be healthy.  It doesn’t have to be so scary!  As Halloween is just around the corner you might be looking for those pumpkins to carve into your best creation yet.  When you carve up those orange balls, don’t waste that magnificent food… use it!  Pumpkin is great for you and can help you stay on the straight and narrow around this scary holiday.  One of the things we do at Halloween is snack on all that candy that the kids bring home, that you buy to give out, or your co-workers bring to work to get rid of!  Well plan ahead!  Bring with you your already made Halloween snack that’s full of nutrition.  Use those pumpkin seeds from your pumpkins to make this great holiday snack! Pumpkin-Seeds1


Spicy Pumpkin Seeds


  • 3 cups raw pumpkin seeds (pepitas);
  • 2 tbsp coconut oil;
  • 1 and 1/2 tbsp chili powder;
  • 1 tbsp sea salt;
  • 1 tsp cayenne pepper;


  1. Preheat your oven to 350 F.
  2. In a bowl, toss the pumpkin seeds with the melted oil, chili powder, sea salt and cayenne pepper;
  3. Spread on a baking sheet and bake for about 10 minutes.
  4. Let cool and serve or store in the refrigerator in an air-tight container.



Focused Adaptation


Programming for Friday, October 10, 2013

Adapt: To transform to better meet the demands of an environment or task.

We all have experienced our own adaptations at SICFIT Scottsdale. In fact, all of functional fitness can be considered a focused effort in adapting to the demands of life. Being able to adapt to any task and apply the principles of functionality to achieve the most effective results is the true test of fitness. Here to show us what adapting is all about, adaptive athlete and SICFIT Ambassador, Steph Hammerman will be guest coaching the 9:30am class on October 17th. Come let Steph teach you the importance of adaptation with her straight and to the point philosphy: Adapt or Die!

Partner stretch + foam roll + bands
50 Burpees
75 Flutter kicks
100 Push ups
150 Sit ups
LIFE: 30 Seconds work, 30 seconds rest for 12 minutes
1k Row

Functional Advice for Functional Fitness

Programming for Thursday, October 10, 2013

So many modern day tasks assume that humans should be seated while performing them. The two largest culprits… working at a desk and driving a car. While sitting is certainly not all bad, and we definitely need it for rest at times, prolonged sitting has averse effects on our physiology and energy levels. Check out this infographic from the CDC, detailing some recent research findings on prolonged sitting. While there is not much that we can do about the car situation for our long commuters out there, we can make other accommodations to ensure that we stand or walk more often throughout the day. For desk activities, try standing at a tall counter, investing in a standing work station, or placing a small box ontop of your current desk as alternatives. Take this a “step” further and treat yourself to a short walk every hour.

Screen Shot 2013-10-08 at 3.08.18 PM


Dynamic movement, emphasizing mobility
300 Meter run
30 Burpees
300 Meter run
20 Burpees
300 run
20 Power cleans
SPORT: #Bodyweight/ 3/4 bodyweight
20 Deadlift
LIFE: Kettle bell deadlift
FITNESS: #135/95
SPORT: #Bodyweight/ 3/4 bodyweight
20 Pull ups
LIFE: Jumping
FITNESS/SPORT: Bandless kipping
300 Meter run




12 Hours of Hell at SICFIT Scottsdale

On Friday November 15th, SICFIT Scottsdale will become the official training grounds for “12 Hours of Hell” a 12 hour physical training course that will be led by coach Luke Kayyem KOKORO 16.

The course will start promptly at 1800 hours with phase 1. Screening and phase 2. Assessment. The course will take many different shapes, directions, locations and elements. Athletes will need to bring enough gear, food, and change of clothes for multiple weather and altitude changes. This course is open to all ages over 18 years of age. **17 with parents permission, release of liability and invite only.** Completion and graduation of “12 Hours of Hell” is not guaranteed it is earned. The course is $89 for SICFIT Scottsdale and non students. For more info email



Recommended reading books
Unbeatable Mind, by Mark Divine
The Soul of Leadership, by Deepak Chopra
Lone Survivor, by Marcus Luttrell

Recommended gear
Black SICFIT Scottsdale classic 2x
Cammys 2x
Hoody sweater
Running shorts 2x
Running shoes 2x
Underoos 3x
Socks 3x
SFH recovery protein/shaker
Water bottle that holds at least 32 oz of water
Swimming shorts 1x
Swimming goggles 1x
Towel 2x
Sweats or warm clothes for comfortably resting

A Global Fitness Community United by WOW


Programming for Wednesday, October 9, 2013

Here at SICFIT Scottsdale we are challenged day-in and day-out with our comrades by our side. We have seen each other at our best and worst, and have supported one another when we triumph and falter. We all share something special inside these gym walls, and this makes us a pretty tight-knit community.  But we have the opportunity to extend the boundaries of this community beyond SICFIT Scottsdale thanks to the weekly WOWs. By sharing your scores, pictures, and reflections on, you will extend the camaraderie across space and time, helping to keep you and your virtual community accountable, motivated, and inspired!


Thrusters off rack
LIFE: 12, 10, 8 + 12, 10, 8 reps
FITNESS: 9, 7, 5 + 9, 7, 5 reps
SPORT: 3, 2, 1 + 3, 2, 1 reps
5 Minute rest
3Minutes max thrusters off ground
EMOM complete 3 burpees
LIFE: Barbell #45/35
FITNESS: #95/65
SPORT: #135/95

Stretch of the Week


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