How Well Rounded Are You?

 

Strength in Conditioning for Friday, May 30, 2014

We’ve got a big agenda today folks so it’s time to get to business and do work! Today’s programming mixes it up with a little bit of everything. Starting off with a nice leisurely row, followed by some gymnastics and bodyweight drills, and capping it all off with a little lifting couplet, there is truly something for everyone in today’s workout! Let your strengths speak for themselves and put your energy behind the skills that typically give you the most trouble. Today is a great day to check in with how well rounded of an athlete you are. Take  note and use that information to influence your training!
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WARMUP

1K Row
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CONDITIONING A
3 Rounds
Strict pull up holds + Ab mat sit ups + Max jump ropes for 60 seconds
2 Minute rest
LIFE: Ring holds | arm swing
FITness: 5 Negatives 3-5 seconds | hands together no swing
SPORT: Chin over bar max hold | hands locked behind head
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CONDITIONING B
8 Minute AMRAP
11 Back squats + 21 Hand release push ups
LIFE: Barbell only + 11 push ups
FITNESS: #95/65
SPORT: #135/95
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Improving Your Warm-up with Stabilization & Activation

 

Strength in Conditioning for Wednesday, May 28, 2014

The quadruped hip extension is a great pre-workout exercise that activates the glutes. While incorporating flexibility and stability exercises into your warm-up ensures that the low-back doesn’t hyper-extend during squats and deadlifts.

While stretching the hip-flexors helps, tightness is often accompanied by weak glutes and abdominals.  Weak glutes force the low-back and hamstrings to overwork during lifts. Weak abdominals make the deep hip flexor overactive in stabilizing the spine.  This is why holding a plate in front makes it easier to keep a more upright torso during squats. Activating the abdominals decreases tension in the deep hip-flexors – which were limiting hip extension.

Pair this exercise (7 reps per side for 3 sets) with a hip-flexor stretch to improve hip extension, stabilization, and glute activation – your low-back and hamstrings will thank you!
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Quadruped-Hip-Extension.

STRENGTH
Sealfit frog complex
Deadlift, upright row, hang squat clean, fronts squat, push press, back squat
5 Working sets of 3 reps each, try to build each set
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CONDITIONING
4 Rounds with wall ball
1 Small lap
15 Wall balls
Step up and over 6 boxes
1 Minute rest
*15 Burpee penalty for dropping ball
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Time for an Upgrade!

 

Strength in Conditioning for Thursday, May 28, 2014

Been rocking that white band for a while now and feel like your ready for an upgrade? Wait no longer athletes because your opportunity to earn your  Level II band is coming to a SICFIT gym near you tonight at 7pm! The Level II band is quite the coveted item at SICFIT Scottsdale, as it represents a commitment to strength in conditioning that requires time, persistence, and practice. Earning this band symbolizes to yourself and to your gym mates and coaches that you have put in the effort required to upgrade your status as an L2 athlete!

 Don Wong Level 2 Testing

 

STRENGTH
5-5-5 Press
3-3-3 Push Press
1-1-1 Push Jerk
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SKILL
Rope climbs
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CONDITIONING
3 Rounds
100 Meter sled push
20 Box ups
LIFE: No sled weight + box step up 20”
FITNESS: Sled 140/90 + 20”/ 24”
SPORT: Sled 180/140 + 24” 30”
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Guest Days at SICFIT Scottsdale!

Team SICFIT Scottsdale… Guest week is ONE week away! Who will be your guest?
Tuesday, June 3rd through Thursday, June 5th all classes are open to your friends and family. Invite them to join us for a complimentary class.
Tues/Thurs: 6am, 7am FITness, 9:30am Women’s Only, 12pm LAB, 4:30pm, 5:430pm, 6:30pm FITness
Wed: 5:30am LIFE, 9am Bodyweight, 12pm FITness, 5pm Bodyweight, 6pm Olympic Lifting, 6:30pm LIFE

Living Fulfilled with Functional Fitness

Strength in Conditioning for Tuesday, May 27, 2014

We train hard in the gym so we can enjoy our lives to the fullest outside of it! What better way to put your functional fitness to good use than in the great outdoors, where mother nature herself presents us with opportunities to use our bodies the way they were designed to be used?! Join your SICFIT Scottsdale family on our hike at Pinnacle Peak, Saturday, June 7th at 6am. Attendance is completely free and we invite your friends and family to tag along for the fun!
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WARMUP
2 Rounds: 10 squats + 10 push ups + 10 frog jumps + 10 sit ups
Dynamic scorpions, leg swings, samson stretch
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STRENGTH
Atlas Stones
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CONDITIONING A
250 Meter row
8 Stone lifts
500 Meter row
6 Stone lifts
750 Meter row
4 Stone lifts
1000 Meter row
2 Stone lifts
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CONDITIONING B
Tabata flutter kicks

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The Murph Challenge: An Ode to Will, Dedication, and Faith

 

Strength in Conditioning for Monday, May 26, 2014

SICFIT Scottsdale and Forged are honored to bring you the Murph Challenge! What better way to celebrate Memorial Day than  to remember a courageous American hero with a physical and mental test of strength and character. This burley workout is an ode to the will, dedication, and faith of LT. Michael Murphy, a Navy Seal who lost his life in Afghanistan. As we push ourselves and our camrades to finish this workout, let us be inspired by the bravery and selflessness that LT. Murphy displayed while facing oncoming fire to save the lives of his Fellow Seals.

Join SICFIT Scottsdale for the Murph challenge today during one of our free classes at 8am, 12pm, and 5pm.
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murph

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MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

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Hell Week Victims Still Recovering!

 

Strength in Conditioning for Friday, May 23, 2014

One week ago today, several of the most courageous, determined SICFITERS proved to themselves that they are capable of conquering even the most damning physical and mental challenges. Though they are likely all still recovering from the soreness and fatigue from Hell Week, we congratulate all of the graduates for accomplishments!

WARMUP
2 Rounds
1 Minute top of push up
1 Minute bottom of squat
1 Minute plank
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CONDITIONING A
5 Minute row
5 Easy pulls easy + 5 hard pulls hard
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CONDITIONING B
Tabata mash up
Push up + sit up
Jump rope + plank
Burpee + 20″ box jump
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Kayyem Signature Series: The Kipping Pull Up

 

Strength in Conditioning for Thursday, May 22, 2014

The kipping pull-up is a quintessential functional fitness exercise. It’s efficient, powerful, and uses nearly the entire body and manipulate the entire body through space. For many though, the coordination and strength needed to perform this exercise is either elusive or not at full potential. Tonight’s Kayyem Signature Series Clinic on the Kipping Pullup from 7-8pm will provide the tips, skills, drills, and strengthening exercises to turn the kipping pull-up into one of your strengths!
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Kayyem Signature Series
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WARM UP
1k Row @ 75%
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SKILL
Handstand push up progression
10 Minute EMOM
LIFE: 5-8 Push ups
FITNESSS: 3Wall walk + hold
Sport: 5-8 Men strict | 3-5 Women kipping hand stand pushups
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CONDITIONING A
4 Rounds
5-8 Dumbbell/ Kettlebell single arm row
21 Sit ups
30 Seconds plank :30
1 Minute rest
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CONDITIONING B
1k Row for time
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The HOLT family farewell

 “We have all known the long loneliness and we have learned that the only solution is love and that love comes with community” – Dorothy Day

 

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 This might be the single hardest farewell we have ever gone through at SICFIT Scottsdale. We are not only losing one great man but his wife and their two kids too. John and Mary Holt have been an active part of our community since they moved in across the street from us in 2011. It took me a few months to finally get him in but once he joined it was tough to not see him, Mary and their two kids Sarah and Garrett training. Our children became close friends and Kanon and “G” both played 3 seasons on the Diamondbacks together. Mr.Holt is one of the most generous, self sacrificing, considerate men I know. Not only helping with little league but joining the board, giving rides and coaching our boys. John faced several injuries over the course of his FITness program always asking what else can he do and never quitting on anyone or himself, with one of the highest pain tolerances of any athlete we have ever trained. The past year has been tough for the Holt’s as Mary relocated to North Carolina to advance her career and John and the kids stayed planted while they put their house on the market and finished the school year. Mary has been traveling back and forth to see the kids and her family while Mr. Holt stayed here to give the kids some steadiness until the move was official. Now that the school year is over the entire family will be moving to Charlotte, North Carolina and they will all be missed dearly. The Holt’s home is still on the market and is identical to our model home but with a pool just 4 houses down. This is the greatest community I have ever lived in and want to see good people not only move in but good people sell their home. If you or anyone you know is looking to relocate or move into the FITTest neighborhood in Arizona (there are a few families that train here at SICFIT from 99th place) check out this link below.  
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Both Holt’s are on Facebook and although they do not have a time planned to return this is not a goodbye forever. I look forward to many more nights on the diamond with our kids one day. Thank you John, Mary, Garrett and Sarah for opening your lives to us and we wish you the best of luck wherever you go!
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Balanced Training for Strong Shoulders

 

Strength in Conditioning for Wednesday, May 21, 2014

Many athletes that struggle with pressing or pulling overhead are victims of what Shirley Sahrmann calls “Downward-Rotation Syndrome.”

Full range of motion for raising your arms overhead requires sixty-degrees of upward rotation from the shoulder blade. When the upward rotators (lower traps, serratus anterior) are weak, the downward rotators become over-active (levator scapular, pec-minor, rhomboid) – acting as stabilizers. This routine releases the downward rotators, while activating the upward rotators.

While it may seem that pressing and pulling exercises balance each other out (bench press & rows) – both exercises depress and retract the shoulder blade.  Many athletes are told to squeeze their shoulder blades together to improve posture – further adding to a rigid type of bracing. The face pull strengthens rhomboid (a downward rotator) in a position of upward rotation.  Adding upward rotation exercises to your pressing and pulling is a great way to balance your training for strong shoulders. Check out this great blog for more ideas about balanced training for strong shoulders.
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WARM UP
10×3 Barbell complex
Deadlift, hang clean, push press
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CONDITIONING A
Spend 10 minutes working up to a tough but manageable weight for
8 Minue EMOM
3 Reps of each of deadlift, hang clean, and push press
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CONDITIONING B
500 Row
21 Burpee
500 Row
15 Burpee
500 Row
9 Burpee
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