Athlete of the Month- The Arabyan Family!


I have the pleasure of  announcing the Arabyan Family as our Athlete’s of the month! Mary (mom) and her two boys (Sarkis and Armen) help define the word Family. They arrive to the gym together, to workout together as the boys take the Tweens class, and Mary takes the adult class. They see each other hit PR’s and high five if they pass during a run. They are not only committed to their health and wellness, but they are committed to each other! Their commitment for health goes far beyond the walls of the gym, as this family plays hockey, stays involved and participates in nutrition challenges, and gets outdoors- TOGETHER.

They are also the most amazing people! If you had not had a chance to meet them, please do! They are constantly smiling, laughing! Sarkis and Armen are the BEST helpers in class, always leading the class in stretches, grabbing extra PVC pipes and AB Mats for class, and constantly pushing to do their best in every class, and every rep.

Thank you for being such a great role model to others in class, and for being part of our SICFIT Scottsdale Family!

“In family life, love is the oil that eases friction, the cement that binds closer together, and the music that brings harmony.”- Friedrich Nietzche

Get Your USAW Cert at SICFIT Scottsdale


Strength in Conditioning for Wednesday, March 19, 2014

At the beginning of next month, April 5th and 6th, SICFIT Scottsdale will be hosting the USA Weightlifting Sports Performance Coach Certification, held right in your very own gym! This is your opportunity to further your athletic career on the coaching side of the spectrum and to increase your intricate knowledge of the Olympic Lifts to benefit your own performance. This cert is coming up fast and we only have a limited of number of slots available. Ensure your spot today here!



5 Rounds
Run or row 300 meters + 21 superman after each round
Barbell Complex
Clean & Jerk
20 Minute EMOM
1 Power clean + 1 hang power clean + 1 hang squat clean  build as you go but no misses
*Unbroken if possible
*Build each round but no misses
4 Rounds
500 Meter row
Rest = to time rowed
*Write all times on board and success journal

FlexibilityRX Stretch of the Week.

“Ankle flexibility lays the foundation for a well-executed squat. Many of the points of performance build on ankle flexibility including: keep your weight on your heels, getting your hips below parallel, keeping the knees-out, maintaining an upright torso, and avoiding a ‘butt-wink’ at the bottom of the squat. This lower leg routine, part of the SquatRx protocol – will improve ankle flexibility so that you can focus on squatting heavier and have the confidence to perform at your best.” – Kevin Kula of FlexibilityRX




Poolside Fitness Charity Event


Strength in Conditioning for Tuesday, March 18, 2014

Instead of just proving your fitness for the poolside, why not improve your fitness at the poolside!? SICFIT Scottsdale is making this happen and benefiting a great cause, to boot! Come hangout with the SICFIT crew on April 26th at the Omni Hotel and Resort in Scottsdale from 10 to 11am. Participation is complementary to members of the Scottsdale community, but donations are welcomed and encouraged. A portion of all proceeds raised will go to PLAYWORKS, an organization dedicated to “harnessing the power of play to strengthen our kids, schools and communities,” especially in low-income schools.

“On our playgrounds, kids play hard, cheer loud and high five with joy. And they carry that feeling of peace and belonging with them into their classrooms, back to their neighborhoods, out into the world.” – PLAYWORKS of Arizona

Don’t miss out on this great opportunity to enjoy the beautiful Omni pool, the Arizona Springtime sun, get your fitness on, and give back all at the same time!


Oh, and P.S… It’s sports/college team day of Spirit Week. Come to class looking like its game day to join in on the fun!

8, 6, 4, 2, 1 Deadlift
30 Seconds of box jumps or step ups
2 Minute rest
LIFE: Step up on stacked plates or boxes
FITNESS: Jump up step down x5
SPORT: Go up from 20” 30” each round *focus on perfect landing*
Plank push ups for 10 seconds, 20 seconds, 30, 40, 50,
Double/single under :50 seconds, 40 seconds, 30, 20, 10 *alternate back and forth*
Death by 10 meters row or run

I’m Not Irish. I Just Don’t Want to do Burpees!


Strength in Conditioning for Monday, March 17, 2014

Unless you love burpee penalties, consider yourself Irish for the day because today’s SICFIT Scottsdalw Spirit Week theme is St. Patty’s Day! The more green you wear the better and anything with a Shamrock gets you extra points! It’s time to get silly and have some fun! Just save the Guinness for after the workout!

^ Costume Idea!

^ Costume Idea!

Dynamic movement
2 Minute row/run/jump rope
5 Working rounds
3-10 Front squat (tough but successful reps) | 30 sec rest
8 Strict chin up | 30 sec rest
12 Strict push up| 30 sec rest
150 Meter sprint run or row
2 Minute rest
LIFE: 10 Front squat with PVC/barbell + tempo ring row
FITNESS: 5-8  Negative pull up
SPORT: 3-5 Weighted pull up

Spirit Week Returns


Strength in Conditioning for Saturday, March 15, 2014

SICFIT Scottsdale is expecting each and every one of you to bring your A-game next week because starting Monday, its Spirit Week! Every day has a new theme and a new opportunity to win a prize for the most eccentric getup! After this week of fun, we will cap it off with our Member Appreciation Party on Saturday, 3/22, at the Kayyem’s house beginning at 1pm!

Monday: St. Patrick’s Day – Wear your green!! You may have burpee penalties if you don’t!

Tuesday: Sports/College Day – Come dressed rocking your favorite sports team and/or your Alma Mater, as if you are ready for the biggest game of the year!!

Wednesday: Superhero Day – Well, this is pretty explanatory, Thor the God of Thunder, Wonder Woman, or Captain whoever you wanna be that day, come dressed with cape and all! (Can I put in a special request for one of the guys to dress up as Captain Yoga Pants, please?)

Thursday: America Day – We are all about being patriotic here at SICFIT Scottsdale. Come to class wearing red, white and blue or represent a branch of the military.

Friday: SICFIT Scottsdale Day – Come decked out head to toe in your SICFIT Scottsdale gear! Don’t have enough? Visit our SIC Store and stock up!

Super fun + awesome
4 Rounds
8-11 Kettle bell deadlift
11 Knees to elbows on the floor
11 Jumping pull up
2 Minute walking rest
Partner 3k row
*1 person must hold the top of the push up while the other rows*

Show You What You’re Made Of!


Strength in Conditioning for Friday, March 14, 2014

How many times at SICFIT Scottsdale have you looked at the workout online or on the white board and thought to yourself, “…there is no way I am going to make it through this alive!”? And of all those occasions, how many have you proven yourself wrong about? We are group of expectation exceeders and goal defeaters here at SICFIT. We understand that physical fitness isn’t just about loosing weight and flexing your muscles in the mirror; its about bringing down your walls and building confidence. Let SICFIT Scottsdale help you uncover what you’re truly made of: strength, empowerment, and pure awesomeness!

Run big lap
2 Minute Row
2 Minute Airdyne
2 min Jump rope
Farmers carry
Prowler sleds 50-135 on each side
1 Minute high/high + max stones
1 Minute high/low + max stones
1 Minute low/low + max stone
5 Minute break
300 Meter farmers carry
*Each time you set down KB run a lap back to your KB for time*
FITNESS: #55/35
SPORT: #75/55

PaleO.G. [original gangster] Nutrition Seminar

Strength in Conditioning for Thursday, March 13, 2014

Have you been to SICFIT Scottsdale’s PaleoO.G. Nutritional seminar yet? Ok…  Its actually called “Food as Fuel” but it is definitely original and if you come you will definitely become a paleo gangster! If you have questions about carbs, protein, supplements, what it means to eat like a caveperson, and how it will help you reach your goals, then this meeting is pretty much required homework for you! The seminar starts at 7:30pm and its completely free to attend! Please, join us!



Turkish get ups
 3×5 Working sets
5 Rounds
Row 125 meters
30 Seconds of kettle bell swings
30 Seconds of burpees
2 Minute rest
5 Minute plank
*3 burpees every time you break*

Learn More about Your Classmates Than Their Last PR


Strength in Conditioning for Wednesday, March 12, 2014

You workout together, you sweat together, you even PR together. Why not see what else you can achieve together?! The SICFIT Scottsdale Connections Mixer is a networking organization where fellow students, spouses, friends and colleagues can come together and learn about each other’s professions, to not only become a better supporter in the gym, but to help grow everyone’s business and network beyond these gym walls. Please join us for our semi-annual breakfast networking event to help promote your business’s products and services on Friday, March 14, 2014, from 7am-9am at SICFIT Scottsdale.



1K Row
5×3 Press
5×5 Push press
3×8 Strict dips
LIFE: Parallets/benches/bands
5 Minute break
5 Rounds for time
400m Run or 500m row
30 Walking lunges

Stretch of the Week

“Burpees” and “For Time” Should Never Be Put Together in the Same Sentence. Ever.


Strength in Conditioning for Tuesday, March 11, 2014

If you leave the gym today feeling like you got smacked upside the head by 50 burpees for time… it’s because you did.


5 Minutes of jump rope
1 Minute bottom of squat
1 Minute top of push up
3×5 Air squats + push up
Double unders
10, 8, 6, 4, 2, 2 Back squat
Max push up 30 seconds after each set
Jump rope 30 second after each set
2-3 Minute rest
50 burpees for time

Every Rep Counts


Strength in Conditioning for Monday, March 10, 2014

SICFIT Scottsdale’s Jorge Aragon shows us how it’s done on Open Workout 14.2! This brutal challenge is equally as much about strength, stamina, and coordination as it is about mental toughness and fortitude. Every single rep counts, so even if you don’t think you will make it through a round, keep pushing yourself to accomplish as much as you can. Don’t let your mind get in the way of your potential!

PVC squat/press/snatch/oh squat
3×5 Strict pull up
3×5 Overhead squat w/ barbell
From 0:00-3:00
2 Rounds of:
10 Overhead squats, 95 / 65 lb.
10 Chest-to-bar pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead squats, 95 / 65 lb.
12 Chest-to-bar pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead squats, 95 / 65 lb.
14 Chest-to-bar pull-ups
Etc., following same pattern
LIFE: 10 oh squat weighted pvc + 10 ring rows rest 1 min repeat 3-4 rounds
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