Food as Fuel at SICFIT Scottsdale

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Strength in Conditioning for Monday, September 1, 2014

The food we eat affects how we feel, look and perform. To learn more about which foods will give you the best results, join SICFIT Scottsdale for Food as Fuel. This free class will cover the basics of why a “practically paleo” nutrition plan will compliment your work in the gym, and how to simply incorporate it into  your life. Come with your questions, an open mind, and ready to write down ideas for quick and easy recipes, tips for grocery shopping, and how to stick to your plan when eating out and on the go! Food as Fuel will begin at  7pm on Tuesday, September 9th.
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CONDITIONING
1 Mile run or row
50 Push ups + 50 air squats + 50 burpees
Walk small lap
800 Meter run or row
25 Push ups + 25 air squats + 25 burpees
Walk small lap
400 Meter run  or row
15 Push ups + 15 air squats + 15 burpees
Walk a big lap
LIFE: Row 250 + 10 push up + 10 air squat + 5 burpee | Rest 1-2 minutes and repeat 5x
FITNESS :As prescribed
SPORT: Carry a plate on each run #45/25
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Free Community Intro Workout

 

Strength in Conditioning for Saturday, August 30, 2014

Gather your crew and be the positive influence in their life by bringing them with you for your Saturday morning fitness routine at  SICFIT Scottsdale! Next week is the perfect opportunity to help a friend kick start a shift to a healthier life style because SICFIT Scottsdale is hosting a free Community Intro Workout at 10am! Start recruiting friends and family this weekend and by Saturday 9/6 you will have a whole posse to bring!
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STRENGTH
Find a 1 RM strict press off racks
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CONDITIONING A
Tabata | 4 Minutes each
Squats
Burpees
Single or double unders
Broad jumps
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CONDITIONING B
12 Minute EMOM
Odd minute: 16 lunges
Even minute: 12 hand release push ups
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Give it Up for Our Champ!

 

Strength in Conditioning for Friday, August 29, 2014

When you see Coach Jorge around the gym, make sure you give him a pat on that back for his recent victory at Rush Club! As the Middleweight Champion, Coach Jorge’s win is a true testament to what dedication, diligence, and discipline in SICFIT Scottsdale’s Strength in Conditioning program can help you achieve! Congratulations Coach Jorge! We are proud to call you one of our own!
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NFL CONDITIONING A
30 Back squats 30 reps
Max push ups
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NFL CONDITIONING B
5 Rounds
Prolwer sled sprints + light job
LIFE: Low weight
FITNESS: 140/90 lbs
SPORT: 180/140 lbs
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NFL CONDITIONING C
10 Minute AMRAP
Walk small lap with sprint on sidewalk

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Time to Band Up!

 

Strength in Conditioning for Thursday, August 28, 2014

The coveted White Band is up for grabs tonight at SICFIT Scottsdale at 7pm sharp! We gave you the opportunity to assess your skills and strengths last week with our Practice L1 Test. Now its time to put the muscle to the movements and take the test for real! We are looking forward to seeing a ton of new white wrists around them gym!
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SICFITbands


OLYMPIC WEIGHTLIFTING
5×5 Barbell progression DL +  HPC + Jerk w/barbell
25 Minutes to establish a heavy power Clean & Jerk
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CONDITIONING
Row 800-600-400-200-400-600-800
2 Minute rest between sets
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SICFIT Scottsdale student completes SEALFIT KOKORO 52 hour course

I would like to congratulate SICFIT Scottsdale student Paul Deuchar on earning the title of  Athlete of the Month. 

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Hooya Kokoro class 34 you are secure! Were the final instructions given to us on the final day of the final evolution on the 52 hour  world renown SEALFIT academy in Encinitas, California. Paul and I had successfully passed the most rigorous civilian training program on the planet. But how did we get here? Let’s rewind the track back to Thursday July 10th a narrow 42 days prior to this adventure. 

Paul received an auto mailer email from SICFIT Scottsdale about meeting with me for a 6 month check in to see how things were going, were there any questions and what goals might we help him design and follow through with. What happened next neither of us could have ever imagined. Paul went on to discuss a goal he had of training to survive KOKORO  possibly within a year. I don’t quite remember exactly how it was said next but I believe I said why wait till 2015 let’s do it next month and I’ll even go with you! Within 24 hours we booked our trip and started preparing for exactly 6 weeks of brutal strength in conditioning that I designed with  a common theme of durability and duration, and so it began.

A sample day would look like this in the morning Pinnacle Peak Mountain run and in the evening a 30 minute grinder max pull ups + 300 meter run. The following day another 30 minute grinder 5x strict pull ups 10x strict push ups 15x air squats followed by a 100 yard sprint. We kept this up gradually increasing volume and distance all the way up to the final week where we executed a 30 mile ruck that started at SICFIT Scottsdale headed down to the very bottom of the city and back up taking us almost 11 hours total.

We were ready! At least physically, the biggest takeaway from KOKORO is the mental and emotional spirit and ability to do more than you ever imagined. Like not only staying awake for 3 days but performing under heavy training conditions with little rest and even less food. 

I could write about this all day but ultimately nobody knows what it’s all about until they experience it themselves. Thank you Paul for inspiring me to attend KOKORO for a 2nd time with my own goals in mind and more importantly my own “Why”. May this serve as a starting point for some of the greatest most successful years of your life. You are a true warrior and I would go into battle with you anytime, anywhere. Hooya Paul, hooya! 

 
Coach Luke Kayyem
KOKORO 16 
KOKORO 34
 
KOKORO 34
The world is unpredictable and chaotic. Destiny favors the prepared (in mind, body and spirit). Hard physical training, proper nutrition, and strong values are foundational to living a good life. Personal Growth encompasses the whole person: physical, mental, emotional and spiritual. We believe that there is an athlete and warrior within everyone.  Leadership is best shown through example. We use what works and discard what doesn’t. We innovate. We treat everyone with respect, encouragement, and sometimes, tough love. The defining attributes of leaders is an unconquerable spirit, a burning desire to better oneself, and service to your teammates and communities.
What will you learn at KOKORO?
Loyalty – to our family and our team
Service – to others before self
Honor and integrity – in public as well as in private
Leadership and followership – we must be good at both to be effective at anything
Responsibility – we take it for both our actions and those of our teammates
Discipline – the only easy day was yesterday
Innovation – adapt, improvise and overcome

Mobilizing For the Squat Part III

 

Strength in Conditioning for Wednesday, August 27, 2014

The third point of performance of the squat requires ankle, adductor, and joint-capsule flexibility.  Keeping your knees out during a squat is interdependent on keeping your weight on your heels and good squat depth.

The ability to keep the knees-out during a squat is the prerequisite for good knee position during different types of squats. This does not imply a specific way to squat, rather the ability to demonstrate good form that include sufficient stability and flexibility for what the athlete is trying to accomplish in his or her sport.

A good coaching cue for ‘knees-out’ is Dan John’s, “Squat between your knees.” Instructing an athlete to squat between their knees – not over them is a good way to get them into a solid position.

Limited hip external rotation is often due to poor anterior core stability. Exercises like the RKC plank can help improve hip rotation that is the result of poor core stability – not a lack of hip flexibility. Single leg exercises like the skater squat train the glutes and external hip rotators to function as stabilizers – increasing hip external rotation strength and knee stability.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™
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Knees-Out-Squat

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WARMUP
5 Minute row + 5 min jump rope + 2 min row + 2 min jump rope
Movement prep
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CONDITIONING
12 Minute AMRAP
LIFE: 5 Kettle bell deadlift + 10 push ups + 15 box step ups
FITNESS: 5 Deadlifts 95/65 + 10 hand release push ups + 15 Box jump step downs 24”/20”
SPORT: 5 Deadlifts 155/115 +  10 hand release push ups + 15 box jumps 24”/20”
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STRETCH
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SICEST of the SOUTHWEST III “Old school, meet’s new sport”

On December 6th 2014 join TEAM SICFIT  on the GRID-lot as the “Old school, takes on this new sport”. Combining strategy, brute physical power, and agility, Grid racing brings strategic athletics to the competitive FITness set. SICest of the Southwest III will feature 24 teams of 6 athletes in each of the following categories. SPORT/advanced and FITNESS/intermediate plus 24 individual PRO men and 24 PRO women.

This year SICFIT Scottsdale will be the HOST facility for the SICEST of the SOUTHWEST III. If you would like to compete, volunteer, judge or sponsor in any capacity use the links below or email info@SICFIT.com.

Are Your Lil’ Beasts Drinking Enough Water?

 

Strength in Conditioning for Tuesday, August 26, 2014

The Arizona heat can reach extreme temperatures during summer, and this leaves all of us — but children especially — at much higher risk of dehydration and heat exhaustion. Children’s bodies are not as developed as adults': making their natural cooling process (i.e. sweating) less efficient. Because of this, ensuring our kids are properly hydrated is extra important.

At SICFIT Scottsdale, we encourage our Lil’ Beasts to drink one to two cups of water at least four hours before physical exercise or game time. But remember, all kid’s bodies and activity levels are different, so some children may actually require more water. To determine whether your little one is staying well hydrated throughout the summer months, regularly check their urine. If it is darker than pale-yellow, increase their water consumption by an addition one-two cups before physical exertion. More acute signs of dehydration to look out for are fatigue, nausea, headaches, cramping, thirst, and faults in coordination.

To keep your children hydrated, SICFIT Scottsdale recommends having them drink water every 10-15 minutes, depending upon the exercise intensity and weather. In general your children should be drinking half of their body weight in ounces to keep them hydrated throughout the day.  Additionally, drinks with the proper amount of sodium such as Gatorade are recommended because they aid in fluid retention and stimulate your child to drink enough water.

For our active kiddos, proper hydration is key in helping them put their best foot forward during the big game, when racing to home plate during a neighborhood kick-ball game, and even in the classroom. Follow these tips and this summer, the Arizona sun will be no match for Lil’ Beast!
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DrinkMeWater

WARMUP
1K Row
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CONDITIONING A
5×5 Push press 5×5
4×10 Toes 2 bar | LIFE: Work from floor with med ball
5×8 Heavy goblet squats
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CONDITIONING B
10 Minute EMOM
8 Heavy kettle bell swings
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SICFIT 9/11 Hero Workout

 

Strength in Conditioning for Monday, August 25, 2014

Many of us can remember exactly where we were, and exactly what we were doing when we first heard the tragic news on September 11th, that our own U.S. soil had been attacked. To remember this infamous day in United States history, we hope that you will spend the 13th anniversary of 9/11 at the SICFIT 9/11 Hero Workout. We will be honoring the thousands of lives lost, those who fought to save them, and the soldiers who have protected us since, with a free workout along side uniformed members of the United State Military. At the event, please considering making a donation to the 100 Club, an organization that aids the families of first responders.

The SICFIT 9/11 Hero Workout will be held at 6:00am, 7:00am, 4:30pm, and 5:30, at SICFIT Scottsdale, SICFIT San Diego, SICFIT El Paso, and CaliforniaFit. RSVP at any location or by calling 480-922-3253.
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WARMUP
3×10 Push up + sit up + overhead squat with PVC
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CONDITIONING
Tire flips
Rope climbs
Sled push
Stones
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Get Your Butt Down Here! And Bring Your Friends!

Strength in Conditioning for Saturday, August 23, 2014

It’s party time people! The SICFIT Scottsdale Open-House-A-Palooza Fitness Expo and Anniversary Bash has finally arrived and the only thing missing is YOU! If you are reading this and it is between 7:30am and 2:00 on Saturday 8/23, follow these instructions carefully…

  1. Step away from the monitor.
  2. Put on your sneakers and party pants.
  3. Call everyone you know who could benefit from the SICEST gym in Scottsdale and demand they come party with us.
  4. Drive to SICFIT Scottsdale and help us celebrate 6 years of FUNctional, life-changing, FITness!
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WARMUP (all classes)
30 Seconds each:
Shuffle + high knees + run back and forth + jumping jacks + rest
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8am ENDURANCE
Run big lap/walk small lap 5x | Increase speed each round starting at 50%
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10 Rounds of 30 seconds max effort followed by 30 seconds rest of:
Russian kettle bell swing + push up + plank
LIFE: 5 Rounds of 7 each + 20 second plank hold + 2 minute rest between round
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2k Partner row
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9am FITNESS
Teams of 4 | One works at a time
1200m Row
75 Russian kettlebell swings
200 Sit ups
50 Russian kettlebell swings
150 Sit ups
75 Russian kettlebell swings
200 sit ups
1200m Row
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10am BODYWEIGHT
10 Rounds
10 perfect push ups
45 Second row for max calories | write all scores on the board
1 Minute walking rest
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Tabata mash up | 8 Rounds 20 seconds on 10 seconds off
Plank + flutter kick
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10 Minute EMOM
LIFE : 7 Air squats + 4 burpees
FITNESS: 15 Air squints + 7 burpees
SPORT: 25 Air squats + 10 burpees
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STRETCH
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