Saturday at SICFIT Scottsdale

 

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It’s SATURDAY! Time to wake up, drink some coffee, and get your weekend kicked off right with a workout at SICFIT Scottsdale. Don’t forget to check out our retail section, as we’ve recently gotten in some new SICFIT swag!

Strength in Conditioning for Saturday, November 7, 2015

WARM UP
Coach’s Choice

PARTNER WORKOUT
A
(1 Partner Works at a Time)
Max Rounds in 7 Minutes:
10 Push-Ups
10 Ring Rows
10 Ball Slams
10 Mountain Climbers

B (1 Partner Holds until Other Partner Finishes Work)
Max Rounds in 7 Minutes:
1- Hold Plank, 2- 10 Burpees
2- Hold Plank, 1- 10 Burpees
1- Hold Squat, 2- Run Small Lap
2- Hold Squat, 1- Run Small Lap
1- Hang Hold, 2- 30 Kettle Bell Swings
2- Hang Hold, 1- 30 Kettle Bell Swings

 

GET PAID TO SHOW UP!

 

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We all know how hard it is to find motivation during the holiday season to stay on track with our fitness goals; that’s why SICFIT Scottsdale is offering you the ultimate motivation- a FREE MONTH! Attend all classes designated by your membership with no misses or make-ups for all of November and December and receive a membership in January completely on us! Get PAID to SHOW UP!

Strength in Conditioning for November 6, 2015

WARM UP:
Dynamic Warm Up Outside!

5 ROUNDS FOR QUALITY:
A1) 5 Burpee Broad Jump

A2) 5 Archer Push-Ups

A3) 5 Candle Stick Rolls

A4) Run Small Lap

FOR TIME:
Jump rope 50-40-30-20-10
Box jump 25-20-15-10-5
Sit ups 25-20-15-10-5

COOL DOWN:
Stretch

 

Guest Week at SICFIT Scottsdale: November 16-21, 2015

 

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Grab a friend and head over to SICFIT Scottsdale for Guest Week! Guests of SICFIT members can enjoy a complimentary workout at SICFIT Scottsdale all week long. Whether your sister has always wanted to try a class, your neighbor just moved here and needs a new gym to call home, or your child wants to try a workout with mommy and daddy, everybody is invited and welcome to get fit with a friend!

November 5, 2015

W: 400m Run + Banded Internal/External Rotation Exercises = Band Stretches

A1) Shoulder Press (Life-12-15, Fitness 8-12, Sport 5-6)
A2) Walk Out Push Ups (Life-3, Fitness- 5, Sport- 5)
A3) 30 Flutter Kicks
Rest 2 Minutes
X4

B) 15′ AMRAP
Row 300m
6 Burpees
12 Ring Rows
24 Mountain Climbers per Leg

+ Cool Down/ Back and Shoulder Stretches

Get Ready for SICest of the Southwest IV on December 5th!

 

Get Ready for SICest of the Southwest IV! Join SICFIT on the black top for a one-day team fitness competition! Combining strategy, brute physical power, speed and agility, the SICest of the Southwest has become the marquee event for competitive exercise in Arizona.

Each team of two or four will be guaranteed 5 separate scoring opportunities in both the FITNESS (Scaled) and SPORT (RX) categories. This year we added a Masters category (40+ yrs) along with Dynamic Duos, and a “KING of the Gym” award for the club, gym, or affiliate who represents with the most registrations – they’ll win a barbell! The club, gym, or affiliate that brings the biggest support/fan crew will win one as well!

SICFIT Scottsdale will be the HOST facility for the SICest of the Southwest IV. If you would like to compete, volunteer, judge or sponsor in any capacity, use registration link (http://sicfit.ticketleap.com/sicest/) or email info@SICFIT.com.

The competitive divisions are as follows: Sport & Fitness co-ed teams of 4, Dynamic Duo co-ed Masters (40+), co-ed Fitness, Male/Male Sport, and Male/Male Fitness. All members of all teams must register and indicate which divsion they will be competitng in.

 

November 4, 2015

W: Row 500m + Hip Stretches + 3x Glute Bridge Holds + 15x (ea. side) Dead Bugs

A) 10′ Every Minute On the Minute
2x Deadlift*
*make consistent weight increases every one, two, or three sets

B) 5 Rounds for Time :
Run 400m
10 Straight Leg Deadlifts @50-60% of Heaviest in A
20 Kettle Bell Swings
Rest 2 Minutes

+Cool Down and Roll Out

Get Paid to Show Up!

 

Did you know the AVERAGE American gains 7-10 lbs between Halloween and New Year’s? Let SICFIT Scottsdale help you avoid that scenario with a great Holiday challenge!

Sign up for a 3-month membership (Nov-Jan), attend all designated classes in Nov & Dec (based on your membership of 1x week, 2x week, etc), and the 3rd month (Jan) is on us!

CALL 480.922.3253 NOW or click HERE to sign up!

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Get to Getting to It: Turkish Get Ups

 

Fit Friend Goals: PARTNER Turkish Get-Ups!

November 2, 2015

W: Kettle Bell Complex (Russian, American, 1-Arm, Snatch, 10x Goblet Squat, Waiter Walk,Turkish Get Up)
+ Stretch Shoulders

A1) Turkish Get u=Up x3 Each Arm
A2) Side Lying Clamshells x15
A3) Pull Ups x6-8
Rest 1 Minute
X 3 Sets

B1) 1 Minute Max Rep Squats
B2) 1 Minute Max Reps Push Ups
B3) 1 Minute Max Reps Sit Ups
B4) 1 Minute Max Reps Shuttle Run
:30 Rest Between Stations
X 3 Sets 

+ Cool Down and Stretch

What a Week for the SICFIT Scottsdale Community

 

What an absolutely brilliant week at SICFIT Scottsdale not only for the members of our community but for our families as well. What I am about to tell you is so amazing you would think it was scripted. It’s so classic it should be a show on NETFIX. If you see any or all of these folks in the gym this week be sure to congratulate them with a high-5, hug or “Damn bro you really ran 60 miles”? After you read the stories below go to each ones public FACEBOOK page and see their full story. I am proud to be a part of your lives! Thank you for all of your hard work and dedication. Let’s finish 2015 with a BANG and get ready to kick the door down to 2015.

 

What a week October 29 2015

The ASU wedding

Congratulations to a beautiful couple inside and out. Tyler Anderson & Heather Anderson were married at a hidden gem called the “Secret Garden” tucked below several buildings on campus at Arizona State University. Both kids who have been dating for 9 years graduated as Sun Devils. The highlight of the night was older brother Dustin Anderson’s best man speech which was both classy and genuine at the new Showcase Room. The after party involved Sparky the Sun Devil testing T.A with max one armed push ups.

The Complete guide
What can you say about a student who is a Doctor and a Mom and follows direction day after day, year after year? I say Marcia Sistek you are an A+ student and your results are your report cards. Amazing work Doctor now let’s get you the next version 5.0. If it’s worth remembering it’s worth writing down!

The right way to run
Matt Emerson completed the Vancouver half marathon in under 2 hours with a time of (1:59:03) a record that he has not hit in over 5 years. A Father of the Future Matt comes to us via Mc Dowell Mountain Little League and his been attending both the 6am on Tuesdays and the SPORT class at 1pm. He has packed on about 10 pounds of lean muscle in his upper body and is scheduling race after race through 2015. If you are a runner and you don’t think you need to lift weights ask Matt how much running he did for this last half marathon.

The new Pickle
Russ Perry and wife Mika Perry delivered their 2nd baby together at Scottsdale/Shea. A beautiful, healthy little girl will now fill the Perry home with months of crying and up all nights which is why Russ attended and graduated from Warrior week one of the worlds leading platforms for helping Married Businessmen all over the world go from good – to great – to super-human. Although I have only known this guy for a year I would cross continents with him if he said it was the right thing to do!

The Endurer 
Paul Deuchar is now a 100k or 60 mile Finisher but even bigger than that accomplishment is the injury he overcame months ago to get here. Paul safely executed 4 x15 mile loops around Fountain Hills at the Javelina Jundred. Along with his pit crew that included Bethany Allendorf and Ultra Marathon Expert Bill Ditman he was able to fend off the demons of regret and fight for his “Why” over the course of 16 hours and 35 minutes. Even more impressive is how much this guy has inspired me to sign up for challenges that push you further and father than you ever thought possible. Paul and I share a past race in 2014 we both completed KOKORO Camp 34 at SEALFIT off the beaches of Encinitas, California. A 50 hour course that breaks most seasoned athletes down to their knees. When I asked Paul which was harder he leaned towards this race stating “It took more will and heart” the pain was far worse but my team helped me fight through this race. Of the 143 total starters only 86 finished that’s a 60.1% completion rate. My man Paul you encourage me to keep going!

The Brotherhood
The Worlds Toughest Mudder Crew completed a daunting task of walking from SICFIT Scottsdale to SICFIT Old Town this Ruck covering 26 miles along Scottsdale road through Paradise Valley and all the Halloween action of Old Town Scottsdale. The crew of 4 including myself, Jason Hersh and Joe Conner was lead by 9 year old Kanon Kayyem my son who completed the first half of the Ruck and had Mom and sister picked him up at the Chop Shop where we gobbled up Acai bowls and Gluten Free brownies.  Along the way we were accompanied by other members of the Tribe who viewed our video and wanted to be a part of the experience. Michelle, Craig, Matt and Keith you guys made it captivating and constantly flowing through the streets. The stories we shared, the bonds we sealed and the history we lived was unconditional and will live with me for life.

Well if you know of a producer in Hollywood that wants to shoot our script have him me us for a class.

Until next week stay happy, healthy and keep living the SIC life

In good health….

Luke Kayyem

How to Keep Weight Off During the Holidays

 

Did you know the average American gains 7 pounds between Halloween & New Years? How and why does this happen? Well for starters most of us consume additional calories and allow ourselves to get away with not exercising during these eventful, stressful months. Add holiday parties, dessert and colder weather to the mix and you now have yourself plus 7 pounds heavier to kick off the New Year.

What can you do to fight this? For starters schedule your training sessions and even add additional days and times to commit to exercising regardless of where or when. Be firm about your decisions and where you choose to go including Grandmas house. Take your own snacks, deserts and ordourves to parties you are attending. Personally when we visit Grandmas house we make it a point to stop at Trader Joes and get “Paleo” approved items. For example I know Grandma makes brownies with real sugar, real wheat and real milk. Two of the three items are no good for your lean waste so we pick up Gluten Free brownie mix, Almond milk & walnuts to make our own variation that actually tastes better than Grandmas but please don’t tell her that and please don’t wait until New Years to get started on a Fitness program. Call us today to ensure you not only keep those pounds off but you get rid of some of the extra ones too. SICFIT Scottsdale 480.922.3253

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Strength In Conditioning

 Warm Up- Coaches choice ~10 min

 Olympic lifting complex 3x deadlift + 2x hang power clean + 1 push press barbell only ~5 min

 A) 1 round of complex EMOM for 10 min

 B) Push press x5 EMOM for 8 min

 C) Back squat x5 EMOM for 5 min (off ground) + pick a # 5-10 and complete burpee/pull ups Every Minute On the Minute  (EMOM) for 5 min

Halloween Loot To Our Troops!

 

Strength in Conditioning for Saturday, October 31, 2015

Happy Halloween SICFITTERS!!! Come get your Strength in Conditioning on this morning before you go and get your Trick or Treat on tonight!

Today we have a scary lifting session where we’ll be lifting so heavy its horrifying We’ll finish the day with a devilish AMRAP that will leave you feeling like you’re back from the dead!

After tonight’s ghoulish games and frightening festivities, don’t forget to let SICFIT Scottsdale Buy Back Your Crap next week! We’re dishing out a dollar per pound of sugary halloween sweets to the SICFIT kids who surrender their loot — which we’re sending straight to our troops!

Don’t let that bag of sugar sit around your house for months on end! Let us send those treats to our soldiers who could use a sweet reminder of home. :)

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WARMUP
Movement Prep
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STRENGTH
15 Minutes to Establish Tough 3 Rep Back Squat
12 Minutes to Establish Tough 3 Rep Deadlift
9 Minutes to Establish a Tough Strict Press
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CONDITIONING
5 Minute AMRAP
5 Russian Kettlebell Swings
5 Goblet Squats
5 Kettlebell Push Press Each Arm
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Quick Ankle Mobility Assessment

 

Strength in Conditioning for Friday, October 30, 2015

Limited ankle mobility may be the reason you can’t squat below parallel, maintain an upright torso, or keep your knees from collapsing in.  Squats, deadlifts, and running all require good ankle dorsiflexion.  If you have any issue with your knees – check your ankles.

The following assessment will allow you to screen your ankle mobility without having to measure your dorsiflexion.  Perform three slow squats descending to a count of four.  Note your depth, torso angle, and knee position.

Then elevate both heels with a change plate and retest.  If your form improves you have limited ankle dorsiflexion and will benefit from some ankle mobility drills — like the one found here at the FlexibilityRx website.

Ankle-Mobility-Assessment

 

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

WARMUP
10 Minute Foam Roll
PVC + Dynamic Drills
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CONDITIONING A
3 Minute Row + 130 Meter Run + 3 Minutes of Jump Rope @ 50%
2 Minute Row + 130 Meter Run + 2 Minutes of Jump Rope @ 75%
1 Minute Row + 130 Meter Run + 1 Minute of Jump Rope @ 90%
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CONDITIONING B
Tabata Mash Up
Side Lunges + Burpees
Jumping Air Squats + Push Ups
Sampson Stretch + Single Leg Alternating Toe Touches
Row for Calories

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