Back to Basics: Fundamentals Seminar at SICFIT Scottsdale

Strength in Conditioning for Tuesday, February 24, 2015

Ask the top athletes in any sport what their key to success is and many will have the same answer: MASTER THE BASICS!

This weekend, SICFIT Scottsdale is kicking it basic style with our Fundamentals Seminar. This two hour clinic is suited for newbies, pros, and everything in between.

We will be teaching the nine foundational movements of Strength in Conditioning with meticulous detail. After this clinic you will have learned how to perform the movements safely and efficiently, corrected flaws in your form, and given direction on what to work on to keep improving.

The greats in any discipline are masters because they have mastered the basics. Join us for this seminar this Saturday from 1-3pm and get back to basics at SICFIT Scottsdale!

Fundamentals Seminar

WARMUP
500 Meter Row + Movement Prep for Wall balls and Pull Ups
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GYMNASTIC SKILLS
Ring Tucks
Hollow Bodies
L-sits
Kipping Pull Up Progression
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CONDITIONING A
500 Meter Row + 10 Wall Balls + 10 Pull Ups
500 Meter Row + 20 Wall Balls + 10 Pull Ups
500 Meter Row + 30 Wall Balls + 10 Pull Ups
LIFE: 10 Ball Slams + 10 Ring Rows
FITNESS: Wall Ball 20/14
SPORT: Wall Ball 30 + C2B or Strict Pull Ups

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Top Benefits of Bodyweight Training

 

Strength in Conditioning for Monday, February 23, 2015

Are you typically all about them weights? Well consider this. Our own body is a pretty substantial weight, and when we are asked to control it in various shapes and exercises, it taxes our muscles –though in a different capacity to strength training – just as intensely.

Bodyweight training is particularly efficient at facilitating fat loss and building lean muscle. It is also one of the most efficient methods in cultivating deep core strength that will translate directly into our lifts. In addition, bodyweight exercise (when done mindfully) rehabs injuries by strengthening the body’s stabilizer muscles and increasing flexibility.

Today’s programming will give us a taste of what SICFIT Scottsdale’s most popular class, Bodyweight, has to offer. We offer this class four times a week. Check out the schedule to see when you can make it!

SICFITbannerPushup

WARMUP
Coaches Choice
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CONDITIONING A
5 Rounds
30 Second L Sit
300 Meter Run or 250 Meter Row
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CONDITIONING B
Tabata Squats
* Rest at Bottom of Squat
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CONDITIONING C
Tabata Sit Ups
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CONDITIONING D
Tabata Walk Out Push Ups
*Advanced Rest in Plank
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Level II test the SPORT athletes of SICFIT Scottsdale

Last night was different. It wasn’t just another evening at the gym or another level test on the schedule. It felt like the early days at SICFIT Scottsdale the “Original Functional Fitness in Scottsdale”.  It had the feeling of community, competition and excitement. It was  a packed house with friends, relatives, members and ambassadors. The gym mascots were in attendance including Kanon “Boi wonder” Kayyem and “Bond” Davis the boxer. At the end of the night three athletes stood tall and SICcessfully passed the “Red band” Level II test. Congratulations to my long time neighbor, friend and veteran Deric Andre. You have not only come a long way but maintained that way and even improved upon it. To the two ladies in attendance who have been crushing the new SPORT classes and proved it by handling all three parts of the test with confidence and courage.

To the boys who missed passing by a few pull ups, squats or burpees. Thank you for believing in the process. Remember “If it were easy everyone would do it.”  You have all put in the work, time and effort and I promise you if you can fill in some of the holes, patch up some chinks in the armor and continue to progress week after week passing is in your future.

As always the attendance of judges, volunteers and ambassadors makes our SICFIT signature Level testing so magical. Judy literally started crying after Deric completed all 10 overhead squats unbroken! Are you kidding me? Try and find that kind of compassion, authenticity and pure love for another human at your local gym. Thank you to all my heroes! I love you with all my heart…. #getfitordie

Coach Luke Kayyem

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 Deric Andre loyal member since May 2011.

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 Cristina Cardet loyal member since August 2014.

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 Alex Heath loyal member since August 2013.

Ankle Flexibility for the Squat and Deadlift

 

Strength in Conditioning for Friday, February 20, 2015

Powerlifting and Olympic weightlifting exercises like the squat, snatch, and deadlift all require good ankle range of motion.

Ankle range of motion is essential for good knee tracking, glute function, and for many of the points of performance for the squat.  Ankle ROM is needed for the knees to track forward enough for an athlete to keep their weight on their heels.  The ability to achieve full squat depth and maintain an upright torso both require good ankle flexibility.

The lower leg routine (see link below) covers all of the basic elements that support healthy ankle function. Here are some keep points when stretching your calf muscles:

  1. Target both calf muscles (soleus and gastroc) by stretching with a bent then straight leg;
  2. Target both inner and outer portions of each muscle by twisting the lower leg in and out as the heel remains grounded;
  3. Find the variation that works best for you (changing the angle of the torso) either with the standing or floor variation;
  4. Use this stretch along with the lower leg routine to address all of the muscles that support good ankle ROM;
  5. After improving ROM – groove the pattern by incrementally adding weight to your lifts.

Related Resources

FlexibilityRx: Improving Ankle Flexibility for the Squat 

Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Ankle-Flexibility-Squat

WARMUP
Dynamic Movement
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift + Press + Back Squat with Barbell or PVC
5 Minute Walking Rest
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CONDITIONING A
3 Sets @ 100%
10 Unbroken Thrusters
LIFE: Barbell | 1 Minute Rest
FITNESS: 95/65 | 2 Minute Rest
SPORT: 135/95 | 3 Minute rest
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CONDITIONING B
300 Meter Run 65-75%
3 Minute Rest
300 Meter Run 75-85%
3 Minute Rest
300 Meter Run 90-95%
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How to Know if You’re Ready to Take the L2 Test

 

Strength in Conditioning for Thursday, February 19, 2015

Got your eye on that fancy red band to show case your total B.A. athlete status at SICFIT Scottsdale? Here is a checklist to help you determine if you are physically and mentally ready to crush the Level Two Athlete Test:

  • You have earned the Level 1, White Band and you wear that thing with pride 24/7.
  • You have reviewed and practiced all of the exercises in the L2 Test and can perform them without compromising proper form and mechanics.
  • While the goal is go home banded, you are prepared to use possible failure as a learning experience.
  • You want it so badly you can taste it!

Was that a resounding “YES!” to all of the above? Well then we will see you tonight at the gym at 7pm!

Screen Shot 2015-02-04 at 10.39.38 AM

WARMUP
2 Minute Row
2 Minute Run
2 Minute Airdyne
10 Lunges, Mountain Climbers, and Inch Worms After Each Round
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SKILL
Rope Climbs & Rope Squats
Stones & Heavy Medicine Balls
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TEST
3 Rounds
50 Sit Ups + 50 Double Unders (3×1 Single Unders)
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Tapping Into the Our Inner Competitor

 

Strength in Conditioning for Wednesday, February 18, 2015

Today, SICFIT Scottsdale is asking you to tap into your inner competitor. Do whatever it is you gotta do… drink an extra protein shake, give yourself a pep talk in the mirror, or say an extra prayer for strength… just make sure you bring your game face with you to the gym!

Our workout today is taken directly from the SICEST Competitive Series. It is workout two from SICEST of the Southwest II.

If you were one of the spectators, volunteers, or athletes at the event, you know that competitors agonized through the brutality of this event. As you go rep for rep today in class, remember that the true competition does not exist amongst your classmates, but rather within yourself.

Compete against yourself to perform each power clean with flawlessly efficient form. Let your successes be the fluidity of your movements rather than their speed. Let your win come from learning something new about your body and mind and how to keep both calm and effective under physical and mental stress.

Make these your focus and not only will you achieve a personal win in today’s competition inspired workout, but you will be fortifying your foundation to win in the competitive arena as well.

WARMUP
Barbell Clean Progression
3 Position Power Clean
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STRENGTH
Find ToughBut Not Max Power Clean
5 Minute Rest
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SSWII WORKOUT II
10 Power Cleans + 10 Bar Over Burpees
10 Power Cleans + 10 Bar Over Burpees
10 Power Cleans + 10 Bar Over Burpees

LIFE: 35-75
FITNESS: 55-95
SPORT: Men 165/145/125 | Women 115/95/75
SICESTproworkout
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Supporting a LIFEtime of FITNESS through SPORT

 

Strength In Conditioning for Tuesday, February 16, 2015

LIFE, FITNESS, and SPORT, are more than class names on the SICFIT Scottsdale schedule. They represent more than one’s level of physical competency under a barbell, swinging a jump rope, or pulling a rower.

LIFE, FITNESS, and SPORT point to one of SICFIT Scottsdale’s core training philosophies: that smart, functional movement and exercise cultivates and sustains a LIFEtime of FITNESS through SPORT.

Though it may seem that athletes with a physical capacity at the SPORT level perform different tasks in the gym, the foundation of their workouts is no different than those who are just embarking on their fitness journey.

At SICFIT Scottsdale we work diligently to teach our students how to use their bodies in the way they were anatomically designed to be used, and then strengthen that usage one rep at a time… from air squats over a bench, to double-plus bodyweight back squats.

This principle does not change from LIFE, FITNESS, to SPORT. It simply gets stronger, and stronger, and stronger.

… And so do we.

functionalfitness

WARMUP
300 Meter Run
3×10 Push Up + Air Squat + Sit Up
300 Meter Walk Run
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STRENGTH
4×10 Ring Row
1 Minute Rest
4×5-8 Ring Push Up (LIFE: Negative Pushups)
1 Minute Rest
4x Max Hold Ring Tucks
1 Minute Rest
4×10 Dumbbell Super Set Lateral Raise, Bicep Curl, Front Raise, Hammer Curl
90 Second Rest
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CONDITIONING
3-5 Minute Walking Rest
12 Minutes of Row Intervals:
20 Second Row Sprint
40 Second Row Recovery
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Light Schedule, Heavy Load

 

Strength in Conditioning for Monday, February 16, 2015

We’ve got a heavy day of programming lined up at SICFIT Scottsdale on this Monday Holiday. From an olympic weightlifting EMOM to challenging prowler sled sprints, today’s workout just might take everything you got!

Thankfully, many of us have the day off in honor of President’s Day, so we should have a bit more energy than usual to attack this workout with!

Remember, class times today are limited to 8am, 12pm, 3:45pm (Teens), and 5pm only. See ya at the gym!

SICFIT presents Melissa Einbinder of CrossFit Scottsdale in the London Throwdown
WARMUP
PVC Mobility
Press Progression
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STRENGTH
EMOM for 15 Minutes
Barbell Complex: 1 Power Clean + 2 Front Squats + 3 Shoulder to Overhead
LIFE: Hang Power Clean + Push Press
FITNESS/SPORT: Push Jerks (Split Jerk if Needed)
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CONDITIONING
3-6 Rounds Each
Prowler Sled Sprints Up and Down Followed by Light Jog
LIFE: High/High with Low-No Weight
FITNESS: High/High + High/Low + Low/Low with 140/90
SPORT: High/High + High/Low + Low/Low with 180/140
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Get Sweaty With Your Sweetie!

 

Strength in Conditioning for Saturday, February 14, 2015

SICFIT Scottsdale invites you to get sweaty with your sweetie first thing this Valentine’s Day Morning!

Couples valley wide will be heating up the gym this morning with our free Sweat With Your Sweetie, Valentine’s Day workout! Bring your Valentine and enjoy a complementary fitness class at SICFIT Scottsdale at 8am or 9am.

Happy Valentines Day, SICFITTERS!

 

CrossFit Kayyem Kisses

“Joy”
2k Row
100 Pull ups (LIFE: Ring Rows)
3 Minute Handstand Hold (LIFE: Plank)
150 Sit ups
2 Minute Pull Up Hold
200 Air Squats
1 Minute Overhead Partner Hold 95 (LIFE: Squat hold)
400 Meter Fireman’s Carry (LIFE: Dumbbell Carry)

Warmup Exercises: Stability Drills to Improve Motor Control

 

Strength in Conditioning for Friday, February 13, 2015

The following sequence of exercises includes drills to improve single-leg stability, core stability, and rotary stability.

The scapular wall slide integrates scapular stability and gleno-humeral mobility – a stable scapula for mobile arms.  This position mimics the overhead squat and snatch requirement of fixing the scapula in a good position as the arms move overhead.

The single-leg hip hinge trains the glutes to control the hips and knees as well as the movement pattern of hip flexion without lumbar flexion.  This posterior weight shift is the basis of many athletic movements and exercises like the deadlift.

The B-Stance squat is a challenging single leg exercise that is a great way to strengthen the weaker leg for greater leg power during squats.

The bird-dog exercise teaches the abdominals to stabilize the low back during arm and leg movement.  This anterior core stability is needed to support weight overhead (should press, push press, push jerk).

The rotary glute bridge trains the obliques to resist rotation through the core, while improving adductor-hip mobility, and activating the glutes.

Thanks to Eric Cressey for the supine leg whip (which I have renamed the rotary glute bridge).

Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Related Resources

Breaking Muscle: ESTABLISHING YOUR DRIVE TRAIN: SCREENING AND CORRECTING THE HIP HINGE
Bret Contreras: What’s the Best Single Leg Exercise?
Craig Liebenson: Proximal Stability for Distal Mobility – The Bird Dog
Eric Cressey: Hip Mobility & Core Stability (Supine Leg-Whip)

Stability-Warmup-Drills

WARMUP
Dynamic Movement
Air Squat, Push Ups, Burpees
.
STRENGTH
5 Rounds
5-8 Bench Press
5-8 Single Arm Dumbbell Row
5-8 Dumbbell Hang Power Clean
5 Burpees (LIFE:Walking Rest)
10 Sit Ups (LIFE: Crunches)
20 Flutter Kicks Each Leg (LIFE 10-30 Second Plank)
3 Minute Walking Rest
>
CONDITIONING B
1600 Meter Partner Row Sprint
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