1000 Ways to Die at SICFIT Scottsdale


Programming for Saturday, October 12, 2013

There may be 1000 ways to die, but today nobody is dying alone! That’s right, we’ll be dying…. I mean, working, in teams of three, so when we drop to the floor we will have comrades by our sides! By the time your team has completed this challenge, you will have collectively executed 1000 repetitions! Now is something to be proud of!

Disclaimer: No athlete shall actually work until fatality during this workout. Near death experiences are however permissible.


100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettlebell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats

Scary Halloween?

Every year Americans consumes thousands of pounds of sugar at Halloween, often making it one of the scariest holidays for those trying to be healthy.  It doesn’t have to be so scary!  As Halloween is just around the corner you might be looking for those pumpkins to carve into your best creation yet.  When you carve up those orange balls, don’t waste that magnificent food… use it!  Pumpkin is great for you and can help you stay on the straight and narrow around this scary holiday.  One of the things we do at Halloween is snack on all that candy that the kids bring home, that you buy to give out, or your co-workers bring to work to get rid of!  Well plan ahead!  Bring with you your already made Halloween snack that’s full of nutrition.  Use those pumpkin seeds from your pumpkins to make this great holiday snack! Pumpkin-Seeds1


Spicy Pumpkin Seeds


  • 3 cups raw pumpkin seeds (pepitas);
  • 2 tbsp coconut oil;
  • 1 and 1/2 tbsp chili powder;
  • 1 tbsp sea salt;
  • 1 tsp cayenne pepper;


  1. Preheat your oven to 350 F.
  2. In a bowl, toss the pumpkin seeds with the melted oil, chili powder, sea salt and cayenne pepper;
  3. Spread on a baking sheet and bake for about 10 minutes.
  4. Let cool and serve or store in the refrigerator in an air-tight container.



Focused Adaptation


Programming for Friday, October 10, 2013

Adapt: To transform to better meet the demands of an environment or task.

We all have experienced our own adaptations at SICFIT Scottsdale. In fact, all of functional fitness can be considered a focused effort in adapting to the demands of life. Being able to adapt to any task and apply the principles of functionality to achieve the most effective results is the true test of fitness. Here to show us what adapting is all about, adaptive athlete and SICFIT Ambassador, Steph Hammerman will be guest coaching the 9:30am class on October 17th. Come let Steph teach you the importance of adaptation with her straight and to the point philosphy: Adapt or Die!

Partner stretch + foam roll + bands
50 Burpees
75 Flutter kicks
100 Push ups
150 Sit ups
LIFE: 30 Seconds work, 30 seconds rest for 12 minutes
1k Row

Functional Advice for Functional Fitness

Programming for Thursday, October 10, 2013

So many modern day tasks assume that humans should be seated while performing them. The two largest culprits… working at a desk and driving a car. While sitting is certainly not all bad, and we definitely need it for rest at times, prolonged sitting has averse effects on our physiology and energy levels. Check out this infographic from the CDC, detailing some recent research findings on prolonged sitting. While there is not much that we can do about the car situation for our long commuters out there, we can make other accommodations to ensure that we stand or walk more often throughout the day. For desk activities, try standing at a tall counter, investing in a standing work station, or placing a small box ontop of your current desk as alternatives. Take this a “step” further and treat yourself to a short walk every hour.

Screen Shot 2013-10-08 at 3.08.18 PM


Dynamic movement, emphasizing mobility
300 Meter run
30 Burpees
300 Meter run
20 Burpees
300 run
20 Power cleans
SPORT: #Bodyweight/ 3/4 bodyweight
20 Deadlift
LIFE: Kettle bell deadlift
FITNESS: #135/95
SPORT: #Bodyweight/ 3/4 bodyweight
20 Pull ups
LIFE: Jumping
FITNESS/SPORT: Bandless kipping
300 Meter run

Source: http://www.mindbodygreen.com/0-6328/How-Sitting-Too-Long-Affects-Your-Body.html



12 Hours of Hell at SICFIT Scottsdale

On Friday November 15th, SICFIT Scottsdale will become the official training grounds for “12 Hours of Hell” a 12 hour physical training course that will be led by coach Luke Kayyem KOKORO 16.

The course will start promptly at 1800 hours with phase 1. Screening and phase 2. Assessment. The course will take many different shapes, directions, locations and elements. Athletes will need to bring enough gear, food, and change of clothes for multiple weather and altitude changes. This course is open to all ages over 18 years of age. **17 with parents permission, release of liability and invite only.** Completion and graduation of “12 Hours of Hell” is not guaranteed it is earned. The course is $89 for SICFIT Scottsdale and non students. For more info email Luke@sicfitscottsdale.com



Recommended reading books
Unbeatable Mind, by Mark Divine
The Soul of Leadership, by Deepak Chopra
Lone Survivor, by Marcus Luttrell

Recommended gear
Black SICFIT Scottsdale classic 2x
Cammys 2x
Hoody sweater
Running shorts 2x
Running shoes 2x
Underoos 3x
Socks 3x
SFH recovery protein/shaker
Water bottle that holds at least 32 oz of water
Swimming shorts 1x
Swimming goggles 1x
Towel 2x
Sweats or warm clothes for comfortably resting

A Global Fitness Community United by WOW


Programming for Wednesday, October 9, 2013

Here at SICFIT Scottsdale we are challenged day-in and day-out with our comrades by our side. We have seen each other at our best and worst, and have supported one another when we triumph and falter. We all share something special inside these gym walls, and this makes us a pretty tight-knit community.  But we have the opportunity to extend the boundaries of this community beyond SICFIT Scottsdale thanks to the weekly WOWs. By sharing your scores, pictures, and reflections on SICFIT.com, you will extend the camaraderie across space and time, helping to keep you and your virtual community accountable, motivated, and inspired!


Thrusters off rack
LIFE: 12, 10, 8 + 12, 10, 8 reps
FITNESS: 9, 7, 5 + 9, 7, 5 reps
SPORT: 3, 2, 1 + 3, 2, 1 reps
5 Minute rest
3Minutes max thrusters off ground
EMOM complete 3 burpees
LIFE: Barbell #45/35
FITNESS: #95/65
SPORT: #135/95

Stretch of the Week


Air Squats, Wall Balls, and Arithmetic.

Programming for Tuesday, October 8, 2013

Today’s workout will challenge you physically, mentally, and arithmetically. This AMRAP requires more than  just keeping track of rounds — it demands multiplication! But don’t worry, no need to whip out the times-table flash cards, we’ll only be working in multiples of three. But don’t be fooled by the simple multiplication, those threes can add up quick in an eight minute AMRAP!
Med ball fun: toss, slam, wall ball, thruster, sit up
Hang power snatch
LIFE: 5×3 hang power snatch progression
FITness + SPORT: Find heavy 3 rep hang power snatch
3-5 Minute walking rest
8 Minute AMRAP
3 Air squats + 3 burpees + 3 wall balls
6 Air squats + 6 burpees + 6 wall balls
9 Air squats + 9 burpees + 9 wall balls
12 Air squats + 12 burpees + 12 wall balls
… and so on by 3s


Unlimited Week Next Week!

GET PUMPED! SICest of the Southwest II is just around the corner! While we gear up, we are offering Unlimited Week to all SICFIT Scottsdale students! And of course, when you are done with the week, you can head over to the Phoenix Convention Center on the 19th to watch big name athletes compete for the SICest man and woman in Arizona!

SICest of the Southwest from Tony and Max – Video Production on Vimeo.

Specializing In Competitive FITness

What is SICFIT?

Now that you know what it is here is one of the things that we do.

What’s next? On October 19th LIVE from the Phoenix Convention Center SICFIT and SICFIT Scottsdale will put on the largest FITness competition in the state and will have over 540 athletes competing to become the SICEST of the South West II. The gym will be closed that Saturday so be sure to take advantage of UNLIMITED week and come watch the show. Our very own athletes will be competing as well. Danny Nichols, Michelle Plunkett, Chris “Maro” Tommarillo and Jeff Riff Daddy” Rifkin will round up the Pro- division. We also have two teams competing SICFIT BLACKLISTED will be Klubo, Sensei, Nicole and Cannon and SICFIT Scottsdale Joe, Sean, C.J and E.Z


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