Marc Lutz completes 1 million meters on his concept 2 rower

This month we celebrate a regular on the podium for our Athlete of the month at SICFIT Scottsdale. Mr. Marc Lutz has accomplished something I never imagined was possible or that anyone would want to do. Not only did he purchase a Concept 2 rower for his house 2 years ago he decided to row 1 million meters on it. A daunting task that a majority of his meters over 500,000 coming in the past 6 months alone. At an average of 5,000 meters per visit per day Marc would sometimes row 20,000 meters in a weekend. On top of training exclusively 3 days a week Marc enjoys the outdoors including running Pinnacle Peak (back to back) shooting at Ben Avery and watching horror films. Just recently Marc had a personal record in the hang clean and jerk #185. His bench press #175 and his kipping pull ups unbroken with 10. One of Marc’s greatest attributes to me is his ability to adapt to anything including change. Thank you Marc for encouraging us all to work harder and never say no. You are a special person and as big a part of our community as the rowers themselves. Cheers and a Happy Birthday to you.

 

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Hell Week is on the Horizon

 

Strength in Conditioning for Thursday, May 8, 2014

Beginning Monday, 5/12, we will be testing the spirits of those brave souls who commit to SICFIT Scottsdale’s Hell Week. Every morning at 5am, participants will be challenged physically, mentally, emotionally, and spiritually in ways that not only test limits, but also expand them. Your success in Hell Week does not depend on your strength, endurance, or stamina. It depends on your ability to turn your mind off and JUST GO! All levels are welcome. The cost of this bootcamp style week is $50 for members, and $175 for non-members. You can sign up at the gym, or by clicking here!
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STRENGTH

Front squat 5.5.3.3.1.1 (30 sec rest)
5-8 Strict chin up with 1 second pause at top and bottom
LIFE:ring rows
FITNESS: bands ok
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CONDITIONING
3 Rounds
30 Burpees + 30 push ups + 30 air squats AFAP
2 Minute rest
LIFE: 1-3 rounds
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Kettlebell Mobilization from FlexibilityRX

 

Strength in Conditioning for Wednesday, May 7, 2014

Thougth kettlebells were just for swinging? Think again! With these FlexibilityRX kettle bell exercises, the kettle bell is also quite helpful for  strengthening, mobilizing, and rehabilitating your shoulders!

“Kettlebell Carries are great for improving posture, breathing, lumbo-pelvic stability, spinal stabilization, and shoulder function.  The suitcase carry improves lateral stability, which is often to cause of knee and low-back pain.  The bottoms-up carry challenges the stabilizing function of the rotator cuff and scapular stabilizers for improved shoulder function.  The overhead carry trains the ‘packed’ shoulder blade position that is needed for overhead lifts.  Grab a kettlebell before your workout or on your recovery day and incorporate one of these often overlooked exercises to strengthen the hips, improve core stabilization, and shoulder stability.”
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Kettlebell-Carries-Farmers-Walk

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WARMUP
Dynamic movement
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STRENGTH
Strict press 5, 3, 1 +  5, 3, 1
CONDITIONING
15 Minute AMRAP
250 Meter row
10 Box jump overs 24”/20
20 Sit ups 15 min
LIFE: Step up
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STRETCH.

SICFIT Scottsdale Summer Camp

 

Strength in Conditioning for Tuesday, May 6, 2014

Summer break is coming up quick and our kiddos will be out of school with time on their hands and energy to burn! Let SICFIT Scottsdale take them off your hands during one of our two Summer Camp session. In the SICFIT Scottsdale Lil’ Beasts Summer Camp, your kids will experience how fun fitness can be while making new friends and learning about healthy lifestyle choices in a kid-friendly way. Reserve your child’s spot, today! Call us at 480.922.3253 for more information.

Summer Session 1: June 16th- June 20th

Summer Session 2: Camp July 14th-18th
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SICFIT-Kids-Camp-2014-Flyer

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WARMUP
10 Row pulls at each level 1-10
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STRENGTH
4 Kettle bell front rack step up (each side)
8 Kettle bell goblet squat
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CONDITIONING A
5 Rounds
Hollow Rock 20 seconds on & 20 seconds off
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CONDITIONING B
Tabata sit ups
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CONDITIONING C
Max effort push ups in 2 minutes
2 Minute rest
Max effort sit up in 2 minutes
2 Minute rest
Max effort burpee in 2 minutes
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Cinco De SICFIT!

 

Strength In Conditioning for Monday, May 5, 2014

In celebration of Cinco De Mayo and to pay homage to Mexican Heritage, SICFIT Scottsdale is offering three free classes today! Get your workout on at 8am, 12pm, and 5pm and we will celebrate this day of Mexican pride, SICFIT Scottsdale style. We would also like to take a moment and congratulate our very own Coach Jorge Aragon for competing in the 2014 Reebok CrossFit Games and making the cut to the Southwest Regional May 30 from Utah. To assist Jorge with his expenses we have created a limited edition SICFIT t-shirt. Click on the links below to order your’s today.

LIFE | FITNESS | SPORT

MENS: http://store.sicfit.com/mens-sicfit-apparel-t-shirts-longsleeve-military

LADIES: http://store.sicfit.com/sicfit-womens-apparel-tshirts-tank-tops


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Jorge Aragon

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CONDITIONING
900 Meter run + 50 push ups + 50 air squats + 10 burpees
LIFE: Walk small lap
600 Meter run + 25 push ups + 25 air squats + 10 burpees
LIFE: Walk small lap
300 Meter run + 15 push ups + 15 air squats + 10 burpees
Walk a big lap
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SICFIT Kids: Start ‘em Young!

 

Strength in Conditioning for Saturday, May 3, 2014

Healthy habits are best established young! SICFIT Scottsdale’s Kids, Tweens, and Teens programs teach the importance of fitness, nutrition, and  healthy lifestyle in fun ways that your kids will not only understand but enjoy! Through age appropriate workouts, skill building, and educational activities, SICFIT Scottsdale will build a strong foundation of health, wellness, and happiness that your kiddos will build upon for the rest of their lives!

For class times, check out our class schedules here. To get started in the SICFIT Scottsdale Kids program call and schedule a class at 480-922-3253 or email Info@SICFITScottsdale.com.

CONDITIONING A
30-25-20-15-10 Push ups
15-12-9-6-3 Ring rows
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CONDITIONING B
Row 500/400/300/200/100
Lunge 50/40/30/20/10
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CONDITIONING C
75 Jumping pulls ups for time
EMOM complete 7 air squats
LIFE: Ring row
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Team SICFIT Participates in Air Force Challenge

 

Strength in Conditioning for Friday, May 2, 2014

Today at exactly 0600, Team SICFIT competes in the Luke Air Force Base EOD Warrior PT Challenge. This annual challenge tests both military and civilian teams in their capacity to endure the physical challenges required of EOD (Explosive Ordnance Disposal) technicians while deployed and at home. Team SICFIT has represented your gym and proven themselves in this challenge by taking the gold twice! We wish them luck and thank our service members for serving our country!

https://www.youtube.com/watch?v=_jPc79qGxCE&feature=youtu.be

WARMUP
5 Minutes of jump rope
3 Minutes of lunges
1 Minute of burpees
STRENGTH
Snatch progression
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CONDITIONING
 ”AIRFORCE” leaderboard
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
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Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 12 minute time cap.
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FOX 10 News | myfoxphoenix.com

Not for the Weak-Willed

 

Strength in Conditioning for Thursday, May 1, 2014

SICFIT Scottsdale’s Hell Week is not for the weak-willed or mentally-fragile. For only those who rise up when expectations are high; only those who view getting beaten down as an opportunity to be built back up — have what it takes to make it through this week of hellish physical tasks! These qualities are not defined by your physical capabilities, but by your mental toughness. So regardless of your current level of fitness, if you are up for the challenge of Hell Week, we expect to see you at everyday at 5am sharp from 5/12 to 5/16. Both members and nonmembers are encouraged to try their will against Hell Week! Sign up here!
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Hell week

WARMUP
Dynamic warm up + band mobility
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STRENGTH
5-7 Minutes to build a heavy 5 rep seated strict dumbbell press
4 Rounds
5 Dumbbell press
5 Burpee long jumps
6 Touch and go shuffle runs 10′
2 Minute rest
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CONDITIONING
30, 20, 10 kettle bell swings + air squats + box jumps
LIFE: Russian swing + air squat + box step up 20″
FITNESS: Heavy Russian swing + jumping air squat + box jump step down
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24″/20″
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Flexibility Rx Squat Therapy Series

Strength in Conditioning for Wednesday, April 30, 2014

Who couldn’t use to improve their squat? Try this Squat Therapy Series from Flexibility Rx and see how your bottom position improves!

The goblet squat helps with learning to keep your torso upright, maintaining a neutral lumbar curve at the bottom of the squat, and a good thoracic position.  The band squat helps with keeping an upright torso, thoracic position, and progressing squat depth.  The box squat grooves the pattern of keeping your weight on your heels, getting the hips below parallel, and keeping the knees out.  Incorporate these three squat variations into your warmup and you will be on your way to strong, healthy squat.

The seven ‘Points of Performance’ for the squat are:

  1. Weight on heels
  2. Hips below parallel
  3. Knees-out
  4. Upright torso
  5. Lumbar Curve
  6. Thoracic Position
  7. Arms Overhead

 

Flexbility Rx Squat Therapy Mobility Exercises

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15 Minute EMOM
1 Power Clean
1 Hang Power Clean
1 Jerk
*Work up to max without missing | Unbroken if possible
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CONDITIONING A
4x 5-8 Strict ring dips
Rest 5 min
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CONDITIONING B
21, 15, 9
Burpees + pull ups
LIFE: Ring rows
FITNESS: Jumping or kipping
SPORT: Chest to bar
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Kanon Kayyem Athlete of the Month at SICFIT Scottsdale kids

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At 7.5 years old Kanon has already accomplished a lot in the world of FITness and sports. At age 2 he hit back to back to back soft pitch softballs over our back yard fence.
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At age 5 he completed 121 burpees in 10 minutes..
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In the past  3 months he was given the Ironman and Hulk trophies for showing talent on both offense as QB #1 and as a defender as strong safety. At Desert Canyon Elementary School he recently won the title of fastest 1st grader on campus by beating his rival and good friend Reed and he competed in his first ever world wide online Competitive FITness competition. Last but not least on his Mc Dowell Mountain Little league baseball team he leads all batters with 9 home runs and most put out’s by any defender.
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We are very proud of all of his results on the field but it’s in the class room where he excels in reading and writing and his two favorite subjects Math and Science. His new found love chess is giving him the virtue of patience and the game of strategy. In the past 10 days this “Wonder boy” as we like to call him Passed the level I test all RX except thruster/wall ball/push press, won his 1st chess match, ran the Pat Tillman run 4.2 miles in 42 minutes and performed his 1st solo in the school musical “Sounds a little fishy to me”

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It is because of your drive, desire to be great at all things and thoughtfulness for all living things we congratulate Kanon Kayyem our first ever SICFIT kids Athlete of the Month. Thank you my beautiful boy for allowing me to Coach you in life. Your dad, pal, and friend.

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