Strength in Conditioning for Monday, January 13, 2014
Teams of 3-4 | 1 works at a time only
SICFIT Scottsdale doesn’t just close it’s doors on Sundays to give our coaches a day off. We close up shop to give YOU, our athletes, the rest you need. The body needs rest just as much as it needs work. And its not just the body that benefits, but rather the whole person — body, mind, and spirit — that craves, desires, and needs time set aside for rejuvenation. But let’s be clear about this… rejuvenation does not mean laziness. Rejuvenation means giving your self the time to do the things you need to do to achieve your highest potential during the coming week. So relax your mind by taking some quite time. Fuel your spirit by spending time with loved ones. Prepare the nutritious meals you will enjoy during the week. Use your Sundays to rest, relax, and reconnect and start your week reinvigorated!
Dynamic movement + partner stretch + pose running drills
Prowler sleds #50-135 on each side
2 Rounds: Sleds high/high + run small lap 80% + walk a small lap
2 Rounds: Sleds high/low + run small lap 60% + walk a small lap
2 Rounds: Sleds low/low + run a small lap 40% + walk a small lap
5 Minute break
1000 Meter run + sled up and down + 1000 row
Photo by: The Heathman Kirkland
Let’s resolve to throw out our preconceived notions, definitions, and self-imposed limitations about what we believe is and is not possible. Let’s get rid of those constraining way of thinking and allow ourselves to be surprised at the things we are capable of. This sport of fitness is won before the workout even begins. It is won in the mind — the body simply follows what the mind believes.
You can eat whatever you want and lose all the weight you want…. as long as you train hard enough. Have you ever heard that? Well it is total BS, it’s false, and it is just all out untrue. You cannot out train your diet. As a matter of fact let’s forget diets all together.
It is time for a Lifestyle Change. Your body is a machine! If you fuel it with high octane turbo fuel you get results. If you fuel it with McDonald’s you get fat.
Do you want to know you want to how to become a fat burning machine? What if you could teach your body’s hormones to not store the excess calories you take in?
Want to become a power cleaning monster? Here is a secret you have to have the right protein carb balance. You have to figure out what that is and we can help.
Whether you want to go faster, get leaner, or gain muscle the SICFIT Scottsdale “Food as Fuel” program is for you!
I want to see every new student, everyone who has never come, and everyone who wants to make a change now at 7:30pm, Thursday January 16th, front and center at the SICFIT Scottsdale white board.
Let’s Rock this
Show up early to grab a good seat!
Today is your last chance to bring a friend or family member with you to SICFIT Scottsdale’s Guest Days. Instead of just telling people about how SICFIT Scottsdale can help them achieve even their greatest fitness goals, this is your opportunity to show them first hand! So make that last minute text, phone call, or e-mail — and then don’t take no for an answer! We look forward to seeing your and your guest at the gym!
200 Meter run + 10 lunges + 10 inch worm + 10 side lunges
Clean & jerk Barbell progression
15 Minutes to find heavy single clean & jerk
4 Rounds | 3 Minutes on 1 minute off
LIFE: 7 Air squat + 5 kettlebell swing + 3 burpee
FITNESS: 7 Barbell back squats + 5 kettlebell swing 55/35 + 3 burpee pull ups
SPORT: 7 Jumping barbell back squats + 5 kettlebell swing 75/55 + 3 burpee muscle ups
The Holidays won’t hold us back any longer! It’s time to WOW! This is one most of us have tackled before, making it the perfect opportunity to assess our progress and benchmark the beginning of 2014. If this is your second go at this heavy AMRAP, review your success journal before class so you know what you’ve got to beat. If not, prepare yourself to set your personal bar high! Perhaps you will find that your one rep max has increased. Maybe you will squeeze a few extra power cleans into each AMRAP. Or maybe this time around it simply will not seem quite as much like torture to get through each three minute segment! Good luck SICFITTERS! Pick up that barbell and surprise yourself!
(The Bucko Clan: Ashley, Thomas and Nathan)
Working out with your family can be one of the best motivators you can get! Who doesn’t want to work out with their parents, and battle them in a FITness competition? Or rather than fight with your brother or sister over a video game, fight for the best time in the workout? Make it a goal in 2014 to get your family closer, through FITness!
We have classes at SICFIT Scottsdale for all ages, and all FITness levels. We are lucky to have several families that come and workout together at SICFIT Scottsdale, and watching the family sweat together is amazing!
Now is the PERFECT time to bring in those relatives, those siblings, parents and cousins, as over the next 3 days we have Guest Days! Bring them in to any class on January 7th, 8th and 9th and let them see for themselves how SICFIT Scottsdale can help them reach their goals! Check out the class schedule here!
(Brother and Sister: Nevin and Mary)
We do a lot of hard work here at SICFIT Scottsdale. But all of your sweat, soreness, and success is in vain if you don’t back it up with hard work in the kitchen! Your nutrition is key in achieving the fitness goals you want, and in fueling your body to get the most out of your training. At SICFIT Scottsdale, we got your back when it comes to nutrition with our Food as Fuel seminar. At this seminar we will teach you the basics and benefits of the Paleo Diet, and give you some great ideas on how to integrate it into your lifestyle. So, if you need a nutrition make-over or just a little bit of positive reinforcement to get back on track, then please join us Thursday 1/16, at 7:30pm for the first Food as Fuel seminar of the year!
Mark your calendars! We will be hosting a 1 day, in house FITness competition. Instead of our regular prelims and finals, you get to bring your A-game for one FITness filled morning at SICFIT Scottsdale. The competition will be held January 18th starting at 9am. Bring friends and family to cheer you on! The components in this workout are open to ALL FITness levels, so no matter where you are on your FITness journey, you CAN do this! Cost for this event is $30! There will be CASH prizes! So don’t miss out! Sign up at the gym TODAY or call 480-922-3253 to reserve your spot!
“Remember that when life’s path is steep, keep your mind even.” ~ Horace
Not every day at the gym is our strongest. Not every workout we face will energize more than defeat us. And not every one of life’s obstacles will leave us feeling accomplished. But, in the face of our greatest challenges we will always come out on top if we keep our thoughts poised. Negative self talk will never make a situation easier for you, only more difficult. Practice this lesson in your workouts at SICFIT Scottsdale and see how this positive mental habit transforms the rest of your life.