Showcasing Your Growth with the SICFIT WOW


Programming fot Wednesday, October 2, 2013

At SICFIT Scottsdale, Wednesdays are much more than just another day of programming. For us, Wednesdays have become a scheduled weekly benchmark test, assessing and revealing the rewards we have earned in training. These rewards — higher performance, increased stamina and strength, tougher mental grit — are both tested and showcased in the weekly WOW. All you have to do is come as you are, try your best, and let your SICFIT training speak for itself.


Work up to heavy 3 rep deadlift
10 Minute AMRAP
LIFE: 3 Deadlift + 5 burpees + 7 lying knees to elbows
FITNESS: 3 Deadlift (135/95) + 5 burpees + 7 hanging leg raises
SPORT: 3 Deadlift (2x bodyweight/ 1.5x bodyweight) + 5 burpees + 7 toes to bar

Stretch of the Week


Warming Up is the New Black


Programming for Tuesday, October 1, 2013

Warming up is extremely important — it prepares the body for increasingly taxing work, it reestablishes proper motor patterns, and it helps the muscles remember how to be explosive. At SICFIT Scottsdale, our warmups are designed to set you up for success for the remainder of that class. On days like today however, our warmups have different intention — they are designed specifically to give you the following bragging rights:



4 Minute row
3 Minute jump rope
2 Minute run
1 Minute burpee
Power clean progression
Air squat/Pistol
LIFE: 1k Row + 25 air squats + 25 hang cleans +25 air squats
FITNESS: 2k Row + 25 plate air squats + 25 hang cleans + 25 air squats
SPORT: 2k row + 25 pistols + 25 hang cleans

SICFIT Scottsdale Goes Pink


Programming for Monday, September 30, 2013

At SICFIT Scottsdale we support each other in our efforts to ensure our lives are long, healthy, and happy. Come late October, you will have the opportunity to take this support outside of the gym in the fight against breast cancer. Like many catastrophic illnesses, early detection is key. Though sadly, many individuals do not have access to these vital services. With your participation in the Barbells For Boobs Event, coming to East Valley CrossFit on October, 26th, you will become one of the connecting links between an individual regardless of age, gender, or their ability to pay, and their live saving screening. To sign up and start fundraising for this cause, click here!


Dynamic warm up
Band mobility
Build to a heavy 5 rep seated strict press with dumbbells
4 Rounds:
5 Dumbbell press
5 Burpee long jumps
6 Touch and go shuffle runs 10′
2 Minute rest
30, 20, 10 Kettlebell swing + air squat + box jump
LIFE: Russian swing + air squat + box step up 20″
FITNESS: Russian swing (heavy) + jumping air squat + box jump (step down)
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24/20″

Lifting with Grace


Programming for Saturday, September 28, 2013

When executed with patience, poise, and balance, the two most ballistic movements we perform — the clean and snatch — appear graceful and effortless. In a sense, the effort in these olympic lifts comes much before the actual lift itself. It comes from the discipline to practice them often and the determination to detect and refine even the tiniest flaws in form. Though in today’s workout we are trying to establish our capacity for these two movements, we encourage you to view every lift as an investment in the next, moving you closer and closer to that effortless and graceful state.

Jen D, snatch/Overhead Squat,

20 Minutes to establish heavy snatch
5 Minute rest
20 Minutes to establish heavy clean
5 Minute rest
3 Minute max burpees

Thrusters, Stones, and Rope Climbs, OH MY!

Programming for Friday, September 27, 2013

Taxing the body in strange ways in the name of fitness reaps incredible rewards. We don’t do it often, but working with stones is a great way to asses our ability to adapt our strength over multiple domains. SICFIT Ambassador and certified “Strongman” coach, Dan Lennon, explains two different ways to approach ground to shoulder with atlas stones.

15 Minutes
Work up to a heavy thruster off racks
30 Minutes
Stones + rope climbs

The Many Manifestations of Strength


Programming for Thursday, September 26, 2013

Strength is not just about lifting heavy, pushing you limits and coming home with aching muscles. Strength is also evident in your commitment to keep showing up, week after week, even when you exhausted after a day full of tasks, stressors, and responsibilities. Strength is also found your willingness to try new things — in the gym an outside of it — even when you are not sure what the outcome will be. Strength is also evident when you help others through a difficult workout, even when you yourself are still gasping for breath. Celebrate your strength today, in all of its forms and manifestations.



Dynamic warm up
5 Rounds followed by 5 minute rest
5 Strict pull up
5 Strict push up
10 Minute AMRAP followed by 5 minute rest
5 Pull ups
10 Push ups
15 Air squats
5 Rounds
250 Meter row
5 burpees

SIC Article in Arizona Foothills Magazine

Are You Getting Enough Post-Workout Protein?

Allison September 24, 2013


Are you getting enough post-workout protein?

Are you getting enough post-workout protein?

One of my biggest food faults is not getting enough protein post-workout… like after the “sic” workout I got at SICFIT Scottsdale, a cross-fit style gym that crams in some serious muscle-burn in a short time. Maybe if I had downed more protein after all those lunges and pushups, I wouldn’t be so darn sore today. The duo behind SICFIT, husband and wife team Luke and Najla Kayyem, aren’t only serious about getting their clients fit, they’re serious about the nutrition that goes along with it, especially post-workout protein. Here, Najla answers all you need to know about the all-important nutrient…

Post-Workout Protein by Najla Kayyem, SICFIT CEO and Strength In Conditioning Coach
What are the benefits of post-workout protein?
Muscles need protein for recovery and growth, and the best time to deliver protein is right after a workout. Fueling muscles immediately after intense exercise stimulates both repair and growth.

Exactly when should I eat my protein?
To maintain and build muscle, consume some protein right after a workout. If you’re trying to lose weight, wait 45 minutes post-workout to consume anything. When you do eat, it should be real food – such as a balanced zone (protein, fat, carb) type of meal.

How much protein do I need?
More isn’t always better. Muscles only need 20 to 30 grams of protein for amino acids (the building blocks of muscle). Anything additional is waste.

Post-workout protein stimulates muscle repair and growth

Post-workout protein can make your “guns” grow!

What type of protein is best?
Muscles don’t care if protein comes from a hard-boiled egg, a glass of chocolate milk or a protein shake, as long as the source is “clean” and the protein is “complete.”

So why are protein shakes all the rage?
If you train hard, your body just went through a lot of stress. Drinking a shake allows your body to absorb nutrients quickly, instead of putting your body through more stress to break down the food. My protein powder picks: Hormone-free whey (dairy) protein isolate and egg protein.

What are you favorite post-workout protein options?
Paleo Cookies (see recipe below)
Bacon Wrapped Sweet Potatoes (see recipe below)
Egg Quiche Cups (see recipe below)
Turkey Roll-Ups with Cucumber and Avocado

Paleo Cookies
2 ½ cups almond flour
1 scoop egg protein
½ tsp baking soda
1/3 tsp salt
1/3 cup coconut oil
¼ cup honey
½ tsp vanilla extract
3 eggs
Dark chocolate (80% cocoa) shavings, optional
Macadamia nuts or walnuts, optional

Combine first 4 ingredients in a bowl, combine next 3 ingredients in another bowl; mix together and fold in eggs. Add 80% coco chocolate shavings and nuts to taste. Bake on 350 degrees for 15 minutes. Makes 12 cookies.

Bacon-Wrapped Sweet Potatoes
Peel and cut sweet potatoes into 3 inch chunks. Wrap a piece of bacon around each potato chunk. Put on a baking sheet with parchment paper, bake at 375 degrees until crispy.

Egg Quiche Cups
Beat 12 eggs in a bowl, season with sea salt and pepper. Grease muffin tin with coconut oil. Chop and sauté any vegetables (onions, peppers, mushrooms) with diced chicken sausage. Put a tablespoon of the sautéed filling in each muffin tin and fill the muffin cup ¾ of the way with the egg mixture. Bake at 350 degrees for 20 minutes

To learn more

Click here to be linked to the article

Rowing Clinic

The rower. Loved by few, loathed by many. But why? Is it simply because your lungs scream at the end of a fast 1K, or maybe it’s more because you haven’t nailed down that technique. It’s safe to say that it’s probably more the latter. If you are looking to have a more efficient row technique, get a little faster or hit a new PR, then the Rowing Clinic is where you need to be!

Join Coach Hallie on October 1st at 7pm!


SICFIT WOW Prepares for OPTathlon


Programming for Wednesday, September 25, 2013

Today’s WOW is inspired by the upcoming OPTathlon, held at OPT|The International Center for Fitness, on Sunday 10/6. As a fitness test, these row repeats are simple but extremely informative in assessing fitness — they reveal how quickly you fatigue and your ability to recover quickly. This test is also ideal because as much as you are racing the person next to you, you are also racing yourself .

If you are interested in judging or volunteering at the OPTathlon, please sign up at the gym or e-mail

500 Meter row at 50%
3×10 Push up + sit up + air squat + ring row
Rowing technique
Row repeats
500 Meter row
90 Second rest
500 Meter row

Stretch of the Week

The wrists and forearms can be easy to overlook when stretching and mobilizing, but this area of the body needs just as much attention as those larger muscle and joint systems.


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