HIT the Ground with SICFIT Scottsdale!


Strength in Conditioning for Saturday, July 12, 2014

At SICFIT Scottsdale, High Intensity Training (HIT) is the name of our game! HIT workouts use your maximal strength, cardio-respiratory capacity, or both for a short amount of time. (Sound familiar?!) But don’t let the length of these workouts fool you, because they are one of the most effective and efficient workout methods to achieve all sorts of fitness goals — from weight loss, to building strength, to increasing endurance. One our favorite benefits of HIT workouts is that they are powerful fat burners but don’t result in loss of muscle mass like traditional cardio exercise. Comment below to tell us how HIT training has worked for you!

Jump rope 3 min + row 3 min
Jump rope 2 min + row 2 min
Jump rope 1 min + row 1 min
Big dynamic mobility pvc/foam roll/bands
1000 Meter row
50 Thrusters w/ 45 barbell
30 Pull ups for time
LIFE: PVC + ring rows
FITNESS: Jumping or kip


SICFIT Scottsdale Focuses on Nutrition


Strength in Conditioning for Friday, July 11, 2014

Lasting FITnes begins with the basics and works from the inside out. It doesn’t get more basic than the food we fuel our bodies with! Over the next few weeks, SICFIT Scottsdale will be focusing much attention on nutrition and how to implement a “practically paleo” diet into you and your family’s life.

Next Thursday (July 17th) from 7-8 pm, SICFIT Scottsdale is hosting Food as Fuel, a seminar that will teach you what the paleo diet is and how it can help you achieve your performance and weight loss goals. Just two short weeks later on August 1st at 6pm, Coach Najla and Luke will be tempting your taste buds with some delicious and nutritious paleo recipes at Cooking with the Kayyems.

FITness starts in the kitchen! Don’t miss out on these two informative, fun, and tasty seminars!



5 Rounds
Sled press indoors 25’ + lunge 30 steps after each round
7 Minutes of planks and crunches
Work up to 5 stones in a row
Max rounds in 10 minutes
5 Burpees + 10 push ups + 15 air squats
LIFE: 5+5+5

What is the Difference Between Corn Syrup and High Fructose Corn Syrup?

The Truth About High Fructose Corn Syrup

Corn Syrup vs High Fructose Corn Syrup

Syrup is an additive used in food, and Corn Syrup made from corn is one such additive. Corn Syrup and High Fructose Corn Syrup are mostly used as sweeteners.

Corn Syrup is a thick sweet syrup that is produced by the breaking down of corn starch. This breaking down takes place by combining it with enzymes or heating it with a dilute acid. High Fructose Corn Syrup is produced by the enzymatic action which changes dextrose sugar into fructose sugar.

When comparing the two syrups, the High Fructose Corn Syrup is sweeter. This is what makes High Fructose Corn Syrup the preferred additive in processed foods, fast foods and sodas.

The High Fructose Corn Syrup is a highly concentrated form of corn syrup. As there is more sugar, the High Fructose Corn Syrup will add to the glucose levels in the body. This means that Corn Syrup is less dangerous than High Fructose Corn Syrup.

Though both the Corn Syrup and the High Fructose Corn Syrup are known to be harmful to the human body, the latter is considered to be more dangerous. The High Fructose Corn Syrup is known to increase the bad cholesterol levels in the body.

Another difference that can be seen is that Corn Syrup does not dissolve as easily as High Fructose Corn Syrup because of its viscosity. The High Fructose Corn Syrup is more available than Corn Syrup. When comparing the price, the High Fructose Corn Syrup is cheaper.  High Fructose Corn Syrup also adds more shelf life to food.

For more information on healthy eating visit this link, call 480-922-3253 and schedule with a coach or attend one of our signature events “Food as Fuel” July 17, 2014 @ 7:00 pm & “Cooking with the Kayyem’s” August 1, 2014 @ 6:00 pm. Both will be held at SICFIT Scottsdale.



Kayyem Signature Series Muscle Up Seminar


Strength in Conditioning for Thursday, July 10, 2014

Take your fitness to new heights with SICFIT Scottsdale tonight at 7pm with the Kayyem Signature Series: Muscle Up Seminar. Coach Luke will break down all of the components of this complex exercise into simple bits and pieces that can be drilled and strengthened. Then we will link everything back together with speed, power, and coordination to propel ourselves over those rings! The feeling you will have looking down upon the gym after achieving your first muscle up will be a moment you will never forget!

Muscle Up.

Push ups + ring rows
Bench press + strict pull ups
2k Row for time

The SquatRx Guide


Strength in Conditioning for Wednesday, July 9, 2014

Visit www.FlexibilityRx.com to download a copy of the SquatRx Guide. The guide breaks the squat down into seven points of performance. If you struggle to keep your knees out, keep your torso upright, or get your hips below parallel – each point of performance is explained and contains exercises that will immediately improve your form.

This flexibility training guide will allow you to eliminate pain, resolve injury, and add more weight to your lifts. Essential stretches for ankle, hip, thoracic, and shoulder flexibility are provided, along with exercises for better core stabilization, single-leg stability, and joint-centration. Improve your movement competency and capacity to get stronger with the Stretch-to-Win® “Great-8” Stretch Matrix, flexibility assessments, and a pre-workout template that will guarantee your Squat is Rx.

– Kevin Kula, “The Flexibility Coach” – Creator of FlexiblityRx™


5 Rounds
1 Minute jump rope
30 Seconds dynamic movement
7 Minute EMOM
5 Wall ball with perfect form and depth

6 Minute EMOM
12 Kettle bell swings

5 Minute EMOM
8 Box upBox up

50-40-30-20-10 double under+ sit up
LIFE: Ball slams or wall balls | box step up step down “20 “24 | single unders + 10 sit ups
FITNESS: Jump up step down  20” 24” | Start and finish with double under
SPORT: 75/96 Kettle bell|  box jump 26” 30”


The Lil’ Beasts are Coming


Strength in Conditioning for Tuesday, July 8, 2014

The Lil’ beasts are back in action starting next week, July 14-18th. Watch out because from 9am-12pm every day, SICFIT Scottsdale is going to be buzzing with beastly activities! SICFIT Scottsdale’s Lil’ Beast Summer Camps teaches kids how FUN(ctional) fitness can be, how healthy foods taste great and make you feel even better, and how working as a team towards a common goal is totally super awesome! Sign your Lil’ Beast up for the action!
photo 1.

500 Meter row
300 Meter run
Leg swings & arm circles
4 Rounds
5 Deadlift
5 Seated dumbbell/kettlebell press
5 Dips
20 Second rest between lifts
2 Minute rest after each round
LIFE: 10 Barbell deadlift | 10 seated db/kb press |7 negative push up (40×1)
FITNESS: 5 Negative bar dips
SPORT: 5 Deadlift (30×1)
3 Rounds for time
Walking lunge 20 steps
15 Pull ups
LIFE:  Lunge | ring row
FITNESS:  Lunge | jumping pull ups
SPORT: 5 Strict or weighted pull ups

Practical Paleo Cooking with The Kayyems


Strength in Conditioning for Monday, July 7, 2014

Don’t make dinner plans for friday, August 1st because Coach Najla and Luke are dishing up some “practically paleo” fare at Cooking with the Kayyems! Come hungry and leave full of simple ideas for nutritious and delicious meals and snacks for your whole family!RSVP today to by emailing info@sicfitscottsdale.com or by calling (480) 922-3253.Cost is $20 for students and $25 for non-students.

Food as Fuel

1 Minute run + row + air dyne + lunge + burpee
Barbell progression DL/HC/FS/PP
20 Minutes to find heavy single power clean
7 Minute AMRAP
9 Deadlift + 7 hang power clean + 5 front squat  + 3 shoulder to overhead
LIFE 55/35 | FITESS 95/65 | Sport 155/95
2 Minute max burpee over bar

SICFIT Scottsdale 6th Anniversary Open-House-A-Palooza and FITness Expo


SICFIT Scottsdale 6th Anniversary Open-House-A-Palooza and FITness Expo
08/23/2014, 8:00 AM to 2:00 PM

SICFIT Scottsdale 6th Anniversary Party Open-House-A-Palooza will be a celebration of LIFE | FITNESS | SPORT with family, friends, FITness, music, food, fashion, wellness information and more.

All scheduled classes will be FREE to anyone so bring your posse. The event will also include fun activities for kids and adults like face painting, an obstacle course, a bounce house, and other FITness challenges with prizes!

Whether you are seeking a healthier lifestyle and need some guidance or simply want to have a good time, this event is for you, your family, and friends of all ages and fitness levels.



Sign Up For Your First Muscle Up!


Strength in Conditioning for Saturday, July 5, 2014

Don’t forget to clear your calendars . It isn’t often that we have the opportunity to spend an entire class focused on one skill. The Kayeem Signature Series Seminar on Muscle Ups this upcoming Thursday night  form 7-8pm is a chance to hone in on the  techniques and drills that will finally get us over those rings, safely, efficiently, and with more gas in the tank  to keep hustling through our workout. Clear your calendar and give us a call at (480)-922-3253 or sign up at the gym!


Dynamic warm up + band mobility
Build to a heavy 5 rep seated dumbbell strict press
4 Rounds
5 Dumbell press
5 Burpee long jumps
6 Touch and go shuffle runs 10′
2 Minute rest

Get Your Fit On Before The Fourth Festivities!


Strength in Conditioning for Friday, July 4, 2014

Happy 4th of July, SICFITers! Don’t forget to add a dose of fitness to your fourth! Before all the BBQs, brews, and bathing suits, come get your workout on with us! Classes today will be held at 8am and 12pm only. After putting in some gym time, all of your fun summer holiday festivities will be even more enjoyable!
SFscottsdale4th sicfit4th

5 Rounds for time
100 ft Walking lunge with plate over head
30 Box Jumps
20 Wall Ball Shots
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