Fitness to Feel Good About


Strength in Conditioning for Thursday, December 5, 2013

At SICFIT Scottsdale, we like to consider ourselves the counter-culture of fitness. We don’t stare at ourselves doing bicep curls in the mirror. Our goals go beyond looking good in a pair of jeans, bathing suit, naked, whatever. Our kind of fitness includes feeling the joy of being able to run, bike, hike, swim, garden, and play well into our older years; from being able to help a friend load up a moving van with furniture and heavy boxes; from simply feeling alive and healthy. Continue to work hard, athletes, and continue reaping the benefits of your positive lifestyle.
CrossFit Lifestyle>

3 Rounds at 50-75%
300 Meter run + 150 meter walk
Dynamic movements
3×10 Perfect push up/sit up/over head squat
200m Running sprint | 0:90 second rest
400m Running sprint | 2:00 minute rest
600m Running sprint | 2:30 minute rest
800m Running sprint | 3:00 minute rest
200m Running sprint | 0:90 second rest
400m Running sprint | 2:00 minute rest
600m Running sprint | 2:30 minute rest

Strength, Stamina, and Endurance in Olympic Lifting


Strength in Conditioning for Wednesday, December 4, 2013

To perform multiple power cleans at a heavy weight we must break through our kinesthetic habit that likes to lift and then dump because it’s easier, and embrace our ability to just hold on to a little bit longer.  Watch as SICFITER Christopher Gartell performs three touch-and-go heavy power cleans. He remains tight through each movement as the bar travels up and down his body so that he is prepared for the next lift. Using the rebound off the ground, he harnesses that momentum to initiate the upward bar path on lift two and thee.  And his feet remain beautifully grounded and unshaken by the turbulent and quick movements of the bar so that his foundation supports the tremendous power he is exerting. Use these tips in WOW 21 today to help you achieve a score that makes you say WOW!

Barbell progression
Deadlift/hangclean/front squat/press/pushpress
WOW 21
A1. 20 Minutes to build to 1 rep max power clean
3 Minute rest
A2. 3 Minute AMRAP with  90% of A1
3 Minute rest
A3. 3 Minute AMRAP with 75% of A1
3 Minute rest
A4. 3 Minute Amrap with 50% of A1
Score = A1 weight + A2 weight x reps + A3 weight x reps + A4 weight x reps

Stretch of the Week

New Year’s Resolution Head Start


Strength in Conditioning for Tuesday, December 3, 2013

Do you know someone who is already talking about their New Year’s Resolution to lose weight, tone up, and get healthy? Let’s help them get a head start on their goals so that by the time the first of the year comes around they have already established the healthy habits that will lead them straight to success! This Saturday, SICFIT Scottsdale is opening our doors to anyone interested in seeing what FUNctional FITness is all about, and offering free classes at 8am, 9am, and 10am. Let’s get the word of this great opportunity out and RSVP by calling 480.922.3253 or emailing

Give the Gift of Health and Fitness!

Give the Gift of Health and Fitness!


Dynamic warm up + band mobility
Build to heavy 5 rep seated strict dumbbell press
4 Rounds:
5 Rep dumbbell press
3 Double burpee long jumps
6 Touch and go shuffle runs 10′
2 Minute rest
35 – 25 – 15 – 5
LIFE: Russian swing + air squat + box step up 20″
FITNESS: Heavy russian swing + jumping air squat + box jump step down
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24″/20″

Sweet Sweet Paleo!

Programming for Monday, December 2, 2013

Set your self up for paleo success at the next holiday party you attend by bringing a dish you (and others) will enjoy, and help you resist the temptation of not-so-nutritionally mindful options. For those of us with a sweet tooth (or several!) I took the liberty of finding some of the MOST DELICIOUS and EASIEST paleo desserts out there. Did I say EASIEST? You’re welcome.


These Double Layer Fudge Treats from are a sure-fire hit and are 100% paleo! But fair warning folks, just because they are paleo friendly doesn’t give us permission to release the breaks and jump in head first. Moderation is still key with yummy treats like these!

Parter (2) 1000 meter row: alternating 100 meter sprints
Clean and jerk/ground to overhead
10 Rounds AFAP
01 Tough clean and jerk
05 Pull ups
10 Push ups
15 Air squats
30 Second rest

You are Your Competition


Strength in Conditioning for Saturday, November 30, 2013

We love competition at SICFIT Scottsdale. It motivates and inspires us to work harder, keep pushing, and to never ever quit. But while the person who just took the lead in front of you gives you the jolt you need to pick up the pace, your most important competitor is yourself. Keep striving for more than the old you was capable of. Track of your progress. And most importantly, don’t be a sore loser when your performance doesn’t meet your expectations. Being a good competitor requires you to own both your good and not so good performances


5 Rounds: run small lap + push empty sled up and down
Movement prep
1000 Meters row
21 Deadlifts
1000 Meter run
21 Power cleans
750 Meters row
21 Thrusters
400 Meters run
21 Kettlebell swings
500 Meter row
LIFE: Half distance for run + row | Barbell
FITNESS: Scaled weights
SPORT: DL 185/115 | PC 135/95 | THRUSTER 95/65 | KB 75/55
Photo by: Arya Ziai

Free Black Friday Bootcamp!


Strength in Conditioning for Friday, November 29, 2013

So we’ve had enough tryptophan yesterday to sleep clear through New Years, but you know SICFIT just ain’t gonna’ let that happen! Bring yourself, your family, and your friends down to SICFIT Scottsdale for a FREE Black Friday Bootcamp class at 8am, 12pm, or 5pm. Think of today’s workout like a SICFIT buffet, just without all the MSG. Pick the workout you want — Strength, Bodyweight, or Conditioning —  and leave the rest!
CrossFit Scottsdale Fitness Routine
Spend 20 Minutes to establish a heavy back squat
Spend 15 Minutes to establish a heavy deadlift
Spend 10 Minutes to establish a heavy strict press
Max rounds in 30 minutes
20 Air squat
20 Push up
20 Sit up
20 Burpee
Run small lap
Row 5 minutes
Run 5 minutes
AIR 5 minutes

Happy Thanksgiving from SICFIT Scottsdale


At SICFIT Scottsdale, we appreciate your presence, hard work, and positive attitude every single day. Thank you so much for making us your family in fitness. As you enjoy this day of gratitude amongst family and friends please remember to give some thanks to yourself, for all that you do and for all that you are. Happy Thanksgiving, everyone!


No class today! See you tomorrow for a free workout!
Photo by: Blanca Stella Mejia


Black Friday Gift Card Sale at SICFIT Scottsdale

Get your shopping done early this year with SICFIT Scottsdale’s Black Friday gift card sale. When you buy 1 gift card we will give you ONE FREE!! This is a $398 value for $199. Each gift card is good for one month of 2X a week classes at SICFIT Scottsdale.image

Give the gift of health and FITness to family and friends…or even treat yourself this holiday season! Sale starts at 6am, Friday, November 29th in the gym….but if you buy online NOW you will receive a free SICFIT Scottsdale bracelet! (Second gift card will be comped at time of purchase).

Make 2014 the healthiest year by getting started early at SICFIT Scottsdale.

**Limit 6 gift cards per customer**
Make Your Online Purchase Here

Max Effort Rest


Strength in Conditioning for Wednesday, November 27, 2013

Sometimes the key to a workout is in the rest. How quickly are you able to slow your heart rate and relax your nervous system? How well equipped is your body to refuel your fatigued muscles in only a few moments? As our bodies grow stronger, faster, and fitter they also increase their capacity to recover quickly and effectively. Just as much as today’s WOW is a test of your own max potential, it is equally a test of your body’s capacity to recover.


4 Rounds
Walk/run 50% + Walk/run 80%
Dynamic movement + plyometricss
Max push ups unbroken (NFL rules: no knees or elbows touch ground)
3 Minute rest
Max single jump ropes in 5 minutes (no double unders)
3 Minute rest
Max push up plank (no butts, knees, or elbows touch ground)
2 Minute rest
800 Meter run
5 Minute rest
150 Sit ups for time (LIFE max in 3 minutes)
3 Minute rest
Max air squat in 2 minutes
1 Minute rest
Max air squat 1 minute
5 Minute rest
750 Meter row

Stretch of the Week

SICFIT Serves Up the Squats


Strength in Conditioning for Tuesday, November 26, 2013

For many of us it takes a full 48 hours for our muscle soreness to take effect. So what does SICFIT Scottsdale do? Program a heavy squat workout two days before Thanksgiving, of course! Consider it a favor when your aching glutes make getting out of your seat for a second helping of stuffing seem not quite worth the pain and effort. You’re welcome SICFITTERS. You’re very welcome!

Coach Erin

5 Rounds
Row 100 meters + 30 walking lunges
20 Minutes to establish a heavy 3 rep back squat
15 Minutes to establish a heavy 3 rep overhead squat
10 Minutes to establish a heavy 3 rep front squat
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