Mahalo nui loa for your support and allowing us to share our Aloha spirit with you. Me ke aloha pumehana.
Strength in Conditioning for Saturday, April 19, 2014
After a long, challenging week of programming what is it that keeps you motivated to keep showing up for class? Is it your accountability to your classmates and coach? Or maybe its those fitness goals of increasing your back squat, cutting down your mile time, or losing weight? Perhaps your motivation stems from the encouragement of those you care about who want nothing more than for you to be healthy and thriving. Whatever your motivation is to make to SICFIT Scottsdale today, know that you will leave our doors after your workout feeling accomplished and more of the you, you aspire to be!
Strength in Conditioning for Friday, April 19, 2014
The Pat Tillman Race Day (Pat’s Run) is just around the corner! SICFIT Scottsdale will be there to run/walk the 4.2 miles in honor of his legacy. Pat’s Run is the signature fundraising event for the Pat Tillman Foundation. Held annually in April at Arizona State University’s Sun Devil Stadium, the event attracts more than 35,000 participants, volunteers and spectators from across the country. Together they run, walk and honor Pat’s legacy while raising important funds to support the programs created to pay tribute to his commitment to leadership and service.
We will be meeting at SICFIT Scottsdale at 5:30 am and leaving at 5:45am if you would like to carpool; otherwise meet at corral 10 for a pre-run stretch with the SICFIT troops at 6:30 am. Don’t forget to wear your SICFIT gear with pride!
5 Pull ups + 10 push ups + 15 air squats
Flexibility RX Exercise of the Week
“Scapular wall slides help restore motion of the shoulder blade for a strong overhead position.” Many athletes that struggle with overhead position have trouble upward rotating the scapula during shoulder flexion. The forearm wall slide helps strengthen the lower traps and serratus anterior. The “W-Y” wall slide exercise strengthens middle trapezius and rhomboid improving scapular retraction, while preventing excessive shoulder shrugging which is commonly seen with hypertonic upper traps and a tight neck (levator scapula). These exercises integrate breathing, thoracic position, and overhead arm movement and should be a regular part of warmups for athletes with restricted overhead range of motion.”
Strength in Conditioning for Thursday, April 17, 2014
Bring the Kiddos to SICFIT Scottsdale this Saturday, April 19th at 10:45 am, for a fun, energizing, and healthy Easter Egg hunt! Rather than filling the eggs with a enough sugar to practically guarantee an emotional meltdown later in the day, our eggs will be hiding treats that will leave your kids feeling great! Stick around after the hunt for a free SICFIT Kids class!
Box ups, 20″ box
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate,” the athletes must move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.
Strength in Conditioning for Wednesday, April 16, 2014
We’re already half way through SICFIT Scottsdale’s first Guest Week of 2014! We welcome your friends, family, coworkers, neighbors, even the gal who rings you up at the grocery store, to join you for class any day this week… FOR FREE! It’s time to show these folks what has gotten you pumped about health and fitness. Whether your guests’ goals are to lose weight, get stronger, run a marathon, or all three, SICFIT Scottsdale has got what they are looking for! Email firstname.lastname@example.org to reserve your spot. Check the class calendar for times.
14 Minute EMOM
10 Kettlebell swings
Double under/single unders
Strength in Conditioning for Tuesday, April 15, 2014
SICFIT Scottsdale’s Food as Fuel seminar is tonight at 7:30. Join us to learn the basics of what the Paleo Diet is, why it will enhance your hard work in the gym, and how to make it work for you and your family! To give your Paleo Lifestyle the head start or the reinforcement it needs, here is a delicious recipe from nomnompaleo for a healthy and spicy side dish. Below is the list of ingredients you will need, and you can click here for the full recipe. Enjoy!
- 1 large cauliflower
- 1/4 cup coconut oil
- Kosher salt
- 1/4 cup capers, drained
- 1/4 cup chopped Italian parsley
- 2 cloves garlic, thinly sliced lengthwise
- 1 teaspoon Aleppo pepper (or red pepper flakes)
5 Deadlift touch and go
1 Minute Jump rope
21 Push ups
2 Minute walking rest
Photo by: Masha
Strength in Conditioning for Saturday, April 12, 2014
When it comes to Knees-to-Elbows, its all in the rhythm baby! A prerequisite to stringing several of these movements together is the kip. Practice just kipping for a few minutes, really emphasizing swinging your chest forward and legs back in the front, and then chest back and legs forward on the way back. Once you have warmed up your kip, Knees-to-Elbows becomes just a more emphasized expression of this same movement. Use your core strength to snap your knees up to your elbows as you actively press the bar down using the muscles in your upper back. As soon as your knees make contact with your elbows, swing your legs down and back behind the plane of the bar to force your body into your kip once again. Often times the second Knees-to-Elbow is the most difficult one to string together, but fight for it and by the 3rd or 4th rep you may find your rhythm easily.
Use a barbell and roll out inner/outter/center quad
200 Meter run
5-10 Banded good mornings
10 Handstand shoulder touches
5 Plyo push ups off wall or ground
5 Squat jumps
2 Minutes front to back on both sides
1 Minute side to side
Knees to elbows
10 Chest to bar pull ups | Rest 20 seconds
10 Sit ups | Rest 20 seconds
10 Handstand push ups | Rest 20 seconds
10 Knees to elbows | Rest 20 seconds
10 Push ups | Rest 60 seconds
LIFE: Ring Rows | 5 Negative handstand pushups |5 Negative knees to elbows | 5 Negative pushups
SPORT: Muscle ups
5 Minutes Z1
Strength in Conditioning for Friday, April 11, 2014a
For many of us, staying disciplined in the gym is not a challenge. We enjoy coming to SICFIT Scottsdale to see our friends and to get our daily dose of post-workout endorphins. The real challenge lies in the kitchen! Nutrition is the foundation of your fitness; it simply is not possible to burpee, OLY lift, or run your way out of bad diet. SICFIT Scottsdale has got your back with all the information and support you need to get and keep your diet in check. Join us April 15, 2014 at 7:30pm-8:30pm at SICFIT Scottsdale to learn how to use food to reach your performance or weight loss goals.
5 Minute row, air dyne, or run
Bar warm up
10 Minute squat text
LIFE: 10, 8, 6, 4 Back squat | Rest 20 Seconds | 5, 5, 5, 5 Negative pull up or pull up
FITNESS: 6, 4, 2, 6, 4, 2 Back squat | Rest 20 Seconds | 5, 5, 3, 3, 3, 1 W. pull up or pull up
SPORT: 3, 2, 1, 3, 2, 1Back squat | Rest 20 Seconds | W. Pull up 5, 3, 1, 5, 3, 1
Rest 3 Minutes
30 Thrusters for time
5 Minute z1
Couch stretch series
Angry over head
Strength in Conditioning for Thursday, April 10, 2014
Don’t forget to bring a few friends and family members with you next week to your favorite SICFIT Scottsdale class. Guest Week is all about sharing the benefits that the SICFIT Scottsdale Strength in Conditioning Program has brought to your life with those you care about. So tell your friends and family that the time for excuses is over, and the time to get back in shape, fit for the first time, or ramp up their workouts, is NOW! Class for your guest is on us. We look forward to meeting everyone!
5×10 Seconds frog stand
3×5 Pistols (each leg)
3×5 Back and hip extensions
Russian baby maker on wall
20 min AMRAP
Rest 1 minute between rounds
5 Minutes Z1