Ready for Rope Climbs?

 

Strength in Conditioning for Saturday, April 18, 2015

To get you into the rope climbing mood, check out this video of 2013 SICFIT Athlete, Tony Swann, performing WOW 19 – max legless climbs in three minutes!

 

WARMUP
10 Rounds
30 Second Row at 50%
30 Second Row at 75%
>
SKILL
Rope Climbs and Rope Squats
.
CONDITIONING A
5 Rounds
10 Ball Slams
Run Small Lap
Walk Small Lap
,
CONDITIONING B
300 Meter Run + 50 Med Ball Sit Ups
300 Meter Run + 50 Hand Release Push Ups
300 Meter Run + 50 Lunges Each Leg
LIFE: 300 Meter Walk/Run or Row + 10 Reps Each Movement
.
STRETCH
.

Unlock Your Inner Ninja w/ the SICFIT Gymnastics Squad

 

Strength in Conditioning for Friday, April 17, 2015

You have the power to defy gravity. Deep within you, there is a ninja waiting to bust out one arm handstands, handstand walks, bar muscle ups, and more! The power is yours. All you must do is learn how to access it.

That’s where we come in!

Come learn the techniques, drills, and strengthening exercises to unlock your gravity defying ninja powers in tonight’s Gymnastics Clinic as SICFIT Scottsdale!

Join our Gymnastics squad and receive 2 hours of in depth coaching and instruction on movements like the hand stand, muscle up, and kipping pull up. The cost of this seminar is $25 and will be from 6:30pm-8:30 pm. All levels, ages, and both members and nonmembers are welcome!

Gymnastics Clinic

HOW STRONG ARE YOU?
15 Minutes to Find 3 Rep Map Back Squat
15 Minutes to Find 3 Rep Map Strict Press
15 Minutes to Find 3 Rep Map Deadlift
.
CONDITIONING
10 Minute EMOM
1: 1 Burpee
2: 2 Burpees
3: 3 Burpees
….. To 10

 

Fixing Low-Back Pain by Restoring Hip Function: Part 3

 

Strength in Conditioning for Thursday, April 16, 2015

When hip movement is dysfunctional the low back moves when it should be stable (going into excessive flexion or extension).  Part one of this series looked at improving hip mobility by assessing hip motion and applying traction to decompress the joint-capsule.  Part two examined ways of improving hip extension and avoiding lumbar hyperextension.  This third blog examines improving hip flexion and minimizing lumbar flexion.

 3 Steps to Restoring Hip Function

#1: Improve Hip Mobility

#2: Restore Hip Extension

#3: Restore Hip Flexion

#3: Poor Hip Flexion (Substituting Lumbar Flexion for Hip Flexion)

When hip flexion range of motion is limited the low back compensates by going into flexion.  The butt-wink (where the low back rounds at the bottom of the squat) is often caused by poor hip flexion.  While this can be a mobility issue – the focus here is learning how to separate hip movement from low-back movement.  In other words, can you stabilize the low back as the hips move into flexion?

A well-rounded fitness program includes weighted carries, upper body pushing and pulling exercises (pushups, rows), and lower body pushing and pulling exercises (squats, deadlifts).

hip-hinge-dowel

The movement pattern of the deadlift is a loaded hip hinge.  Being able to flex the hips and maintain a neutral low back position is essential for athletic performance and avoiding low back pain.

A: Training Hip Flexion

It is important to avoid full range spinal flexion and spinal flexion under load. The good morning and single leg hip hinge (shown in image above) train hip flexion with the low back in a neutral or slightly arched position.  This is essential for learning to differentiate hip from low back movement.

B: Hip Flexor Strength

Weak hip flexor strength can cause patterns of lumbar flexion as a substitute for hip flexion.  This blog by Mike Reinold discusses the importance of hip flexor strength.  Strong hip flexors are needed for pulling yourself into the bottom of the squat.  It is also important to include hip flexion exercises past ninety degrees to strengthen the deep hip flexor (psoas).  While the hip flexors are often thought of as being tight – they can be both tight and weak – destabilizing the hips and low back.

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

Related Resources

Mike Reinold: Exercises to Enhance Hip Flexion 
Mike Boyle: Understanding & Training Hip Flexion

hip-flexors-psoas-quads

WARMUP
1000 Meter Parter Row | Alternating 100 Meter Sprints
.
SKILL
Clean and Jerk/Ground to Overhead
.
CONDITIONING A
25 Minutes | AFAP
1 Heavy Clean and Jerk
5 Pull Ups
10  Push Ups
15 Air Squats
30 Second Rest
.
FINISHER
5 Minute Plank
*Penalty: 3 Burpees for Every Break
.

 

Building Strong Bodies and Minds in our Kids

 

Strength in Conditioning for Wednesday, April 15, 2015

Why is it that we teach our children how to use their minds to function in society, but not their bodies? Is learning how to safely pick up a pile of books from the floor just as important as what is in those books?

At SICFIT Scottsdale, we believe the answer is a resounding, “Yes!” In fact, we believe that a strong mind depends on a strong body.

“If the body is feeble, the mind will not be strong.” ­– Thomas Jefferson

“To keep the body in good health is a duty. Otherwise we shall not be able to keep our mind strong and clear.” – Buddha

Let SICFIT Scottsdale pick up where the schools left off and let us enlighten your kids and teens to just how strong they can be! Enroll today in the Lil’ Beasts Kids Camp or our Bigger, Faster, Stronger Athletic Teen Camp.

Lil’ Beasts Summer Camp Session 1 | June 22-26

Teens Sports Performance Camp |July 6-10

WARM UP
Dynamic Movement
Movement Prep
.
STRENGTH IN CONDITIONING 
20 Power Cleans | SPORT: Bodyweight/ 75% Bodyweight
20 Deadlift | LIFE: Kettlebell Deadlifts |  FITNESS: 135/95 | SPORT: Bodyweight/ 75% Bodyweight
20 Pull Ups | LIFE: Ring Row | FITNESS/SPORT: Jumping or Kipping
300 Meter Run or Row
30 Burpees
300 Meter Run or Row
20 Burpees
300 Meter Run or Row
10 Burpees
300 Meter Run or Row
.
STRETCH
.

 

Coaching spotlight and Athlete of the Month Jesse Holland

Jesse Holland is one of those guys that you wish you had known your entire life. He’s someone you can count on, trust and are as happy to see him as he is you! When Jesse enters the room even before he speaks you know and feel his presence, then after he speaks he is in complete command of the room. I have had the pleasure of knowing Jesse for over three years and have been working along side him for the past fifteen months. His life has changed at SICFIT Scottsdale and now he changes lives. From fat to FIT to athlete Jesse has been crushing workouts, races and competitions lately. Which is why I decided to honor him with the coveted title of Athlete of the Month. Thank you Jesse for walking the talk and representing the SICFIT lifestyle. You have a huge heart and even bigger soul. Thank you for being you a man that I respect and enjoy time with. Luke Kayyem
Check out and read his full story below.

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I was born in Vermont. I lived in upstate New York and in the North Shore of Boston prior to packing up and heading West to Arizona in 1993. I moved here in high school and went to Brophy College Prep before transferring to Chaparral where both my sister and I graduated from. I then moved to Tucson and graduated from University of Arizona.  I moved around with work after school and lived in Las Vegas, the Inland Empire, Los Angles, San Francisco, and Sacramento before I came back to my family here in Scottsdale. My family is everything to me!

My mother (Cindy), father (Mark), sister (Ashlee), and niece (Makayla) are all very close to me. I have many other family that has moved out West since we made the Pilgrimage back in 1993. The worst job I ever had would have to be no job at all. I would rather have something I don’t enjoy doing than doing nothing at all. My best place of employment would be Claim Jumper. I grew up while growing that company from one to twenty locations. I had many great teachers and mentors along the way that propelled me into the places I wanted to excel to. I was introduced to SICFIT three years ago. It was just a gym that people went to before it became my home. I was slow to the dance at first but, once I had gone through my first introduction workout out with Coach Luke and afterwards knew that this place was the missing element I needed in my training and in my life to get back to a healthy place.  After a lower lumber surgery and 11 month recovery process. I joined team SICFIT in January 2014. Luke, and the rest of the coaching staff had given me the guidance and support I needed to shed over 70 lbs and start rebuilding the muscle mass I had lost in the recovery process.

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The experience that I have had over the last two years in making SICFIT my rock and having the fruition of all of my hard work show is part of how I motivate others to know that we are all capable. We are all capable of achieving more, everyday. It is a great feeling to do things that you never thought you would or could do. It’s very empowering and from a coaches stand point that is to me the largest reward, when I see an individual see more in themselves then they thought they had,  it makes my day, my job and my life. I love celebrating SICcess.
My greatest weakness in my current training is that I have not completed a Muscle Up on the rings. I will break through this weakness within the first half of the year. This last year I had competed in a few competitions to see where I stood in the group. The taste of SPORT did nothing but, make me even more hungry. I am going to compete in five competitions this year to take it to another level (one of my personal goals for 2015). I also plan on continuing my education in nutrition, health, and fitness in the years to come.

The greatest accomplishment of mine is when I was able to be resilient enough to pull myself back up from a serious back surgery. To continue the journey of the recovery process and take it beyond what I ever thought was possible. I was able to lose the weight I had gained and push past the darkest portion of my existence to return to living a healthy and happy life surrounded by friends, family, and loved ones doing what I love most, coaching. When I was in the recovery process I struggled with defining my self worth. I made a decision that I would crawl, walk, jog, run, and sprint my way back to the man I was before no matter how long it took me to get there. I wake up feeling great everyday!

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In good health,

Jesse Holland

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SICFIT Gets Nasty With Gymnastics

 

Strength in Conditioning for Tuesday, April 14, 2015

Are you mad about muscle ups? Butthurt about butterfly pull ups? Hung up on handstand pushups? Do kipping pull ups keep you up at night?

If these and other gymnastic skills aren’t quite on your list of strengths… Or your M.O. is to be the Gymnastic-Master, than SICFIT Scottsdale’s Gymnastic Clinic is the place to be this Friday night from 6:30-8:30pm!

Our coaches will cover the fundamentals of of gymnastic skill work, reveal how basic mechanics carry across exercises, teach drilling and strengthening exercises, and work with students individually to identify form breakdowns and how to fix them.

The SICFIT Gymnastic Clinic is open to both members and non-members and is appropriate for all ages and fitness levels! Sign up today by calling (480) 922-3253 or by clicking here!  

After you’ve scheduled, post this link to your Facebook page and invite your friends to join you!

Gymnastics Clinic

WARMUP
5 Rounds
100 Meter Easy Row
100 Meter Hard Row
.
CONDITIONING A
8 Minutes
30 Seconds Jump Ropw
30 Seconds Lunge
Then, 3 Minute Walking Rest
.
SKILL
Overhead Squat
.
CONDITIONING B
5 Burpees + 1x 20′ Bear Crawl
4 Burpees + 2x 20′ Bear Crawl
3 Burpees + 3x 20′ Bear Crawl
2 Burpees + 2x 20′ Bear Crawl
5 Burpees + 1x 20′ Bear Craw1
.
SKILL
Push Jerk Off Racks

CONDITIONING B
8 Ball slams + 8 Ball Squats
6 Ball slams + 6 Ball Squats
4 Ball slams + 4 Ball Squats
2 Ball slams + 2 Ball Squats
4 Ball slams + 4 Ball Squats
6 Ball slams + 6 Ball Squats
8 Ball slams + 8 Ball Squats
.
CONDITIONING C
300 Meter Run or Row @ 80%
1 Minute Rest
300 Meter Run or Row @ 90%
1 Minute Rest
300 Meter Run or Row @ 100%
1 Minute Rest
.

 

7 Recruitment Strategies for Guest Week

 

Strength in Conditioning For Monday, April 13, 2015

Guest Week at SICFIT Scottsdale officially kicks off today! Be on the look out for new faces in your classes. Introduce yourself and share your SICESS story with them. Also, be sure to bring a guest of your own and the two (or three, or seven) of you will train for free that day!

If your efforts to bring friends, family, or coworkers out for a Guest Week class are coming up dry, here are a couple of suggestions to seal the deal!

  1. Organize a fitness lunch date at your office and come as a group to one of our 12pm, lunchtime classes held on Mondays, Wednesdays, and Fridays.
  2. Offer to cook a healthy breakfast for your partner if they come with you to an early morning class!
  3. Have a sincere and heartfelt conversation with the person about their lifestyle. Offer to support them in healthy changes, starting by having them as your guest!
  4. Talk about Guest Week with as many people as possible and offer to host everyone who is interested! You get free training. They get to experience the SICEST gym in Scottsdale. Everybody wins!
  5. Blindfold. Abduct. Don’t take no for an answer! Just don’t forget their sneakers and a pair of gym shorts!
  6. Turn guest week into a family event! Bring the whole gang out to an evening or weekend class. Extend the fitness fun by discussing how exercise is good for mind, body, and soul over a healthy meal.
  7. Post this Guest Week link to your Facebook page. Tell your personal transformation story and tell people to private message you if they want to be your guest.

 

WARMUP
Barbell Prep
>
STRENGTH A
4 Rounds
Front Squat 10-12, 8-10, 5-8, 3-5, 1-2
20 Seconds Rest
5 Pull up
Max Effort Push Ups |LIFE: 10 Push Ups
20 Second Row at 70%, 85%, 100%
2-3 Minute Walking Rest
.
STRENGTH B
3 Rounds
40′ Overhead Plate Walking
30 Lunges
/
CONDITIONING
30 Air Squats
5 Burpees
Small Lap Sprint
20 Air Squats
5 Burpees
Small Lap Sprint
10 Air Squats
5 Burpees
Small Lap Sprint
.

 

SICFIT Scottsdale Summer Camps!

SICFIT Scottsdale Kids empowers children and young adults to develop body control, teach basic nutrition concepts and form a foundation for healthy habits both physically and mentally. Camps include fun workouts, learning exercise skills, nutrition education, healthy cooking, active games, water fun sports, goal setting and other health and fitness activities.

We have TWO sessions for kids, June 22th-26th, and July 13th-17th.The cost  is $189.00, Mondaythrough Friday 9 am to 12 pm. Ages 5-12 and space is LIMITED! Don’t wait, register online by clicking here or call us at 480-922-3253!

Got Teens? We can Help!
Have a Teen? Don’t worry, we have them covered too! The Bigger, Faster, Stronger Athletic Camp is BACK! July 6th-10th, help your tweens and teens take a dive into training during the summer to help get prepared for upcoming sports. Students learn the basic physical skills including strength and balance. They will also take a more in-depth exploration of the movements and programming consistent in Strength and Conditioning. Register your Teen or Tween today (ages 12-17) by clicking here or by calling (480) 922-3253

SICFIT Kids Teens Camp 2015 Flyer

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