Get Fit Programs

Competing in FITness as a SPORT

Southwest Regionals- WOD 4- #205 Snatch Ladder.mov

SICFIT: Friday Night Lights Presented by CrossFit Scottsdale 12.1.mov

CrossFit Scottsdale Plans For the Open

CrossFit Games Open – Friday Night Lights: Week 3

Friday Night Lights: 2011 CrossFit Games Qualifiers

Luke Kayyem of CrossFit Scottsdale "Courage Games" 4th place

The CrossFit Games are the ultimate test of fitness. It’s a grueling multi-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

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

SICEST of the Pacific West

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Strength in Conditioning for Saturday, April 26, 2014

Hold on to your bikini or board shorts because SICEST of the Pacific West from the beautiful beaches of the Sheraton Kaanapali is coming up fast! Today’s workout is a sneak peak of what you can expect as a competitor, but there are more ways that you can participate in this fitness competition. Follow the links below to register as a competitor, volunteer, or judge. See you on the Island June 7th and 8th!
WARMUP
Movement prep
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SICEST of the PACIFIC WEST WORKOUT II
Teams of 2:
6 Alternating Rounds (3 rounds per partner)
250 Meter row
15 Kettle bell swings/russian  #55/35
15 Burpees
250 Meter row
Score is total time
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Partner A starts strapped in to their rower with the drag set on 5, athlete may change it only after the workout begins. Kettle bell swings start with the kettle bell on the floor and end when the kettle bell is over head and the athletes ear is visible in front of the arm. The kettle bell does not need to be straight over head. For Russian swings, the ball of the kettle bell must be even with the athlete’s nose. Burpees start and end in the standing position. Athlete can drop anyway they want but must have quads and chest touch the ground and get back to 12 o’clock with a small jump and clap overhead.
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Join us in Maui June 7th & 8th for the SICest of the Pacific West

Aloha  I hope this greeting finds you happy, healthy and ready for any excuse to escape the summer heat and come to Maui, Hawaii with all of us at SICFIT Scottsdale. As a young boy growing up in Hawaii I would watch athletes compete everyday. From paddle boarding and canoe to volleyball and surfing, which is why we created the SICest of the Pacific West; a 2 person team, 2 day FUNctional FITness competition on the beaches of Kaanapali, Maui  on June 7th & 8th  at the Sheraton Maui Resort and Spa.
This outdoor competitive FITness event will test all facets of Strength In Conditioning including stand up paddle board, Gymnastics, Olympic Weightlifting, Endurance and Balance, in a FUN inclusive environment. We have 9 different options to choose from including scaled, masters (40+) and RX with any 2 person combinations male/male, female/female, male/female available. In an effort to keep costs down we have negotiated a special rate and have a room block at the Sheraton Resort and Spa for $210 a night discounted down from $300. The price for a team of 2 is $185. If competing is not you’re thing that’s okay too, our 2nd home has been in Maui for 30+ years and I can share with you the best places to eat, surf, shop and swim. We also have a group of non competing judges and volunteers who could always use some more help. So far we have 10 members of SICFIT Scottsdale and 4 staff already set to make the trip but we want more. You can still get a pretty descent flight direct from PHX to OGG for under $600 and if you’re serious about making the trip but are traveling alone we can try to connect you with a roommate for the week. If you have any questions please text me directly at 760.333.0959 .

Mahalo nui loa for your support and allowing us to share our Aloha spirit with you. Me ke aloha pumehana.

Luke and Najla Kayyem
All judges and volunteers will receive a Swag Bag of Gear for working both days.
We have a ton of sponsorship opportunities if you or anyone you know is interested in getting a booth and advertising on our website. Email info@SICFITScottsdale.com
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How To: Knees-2-Elbows

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Strength in Conditioning for Saturday, April 12, 2014

When it comes to Knees-to-Elbows, its all in the rhythm baby! A prerequisite to stringing several of these movements together is the kip. Practice just kipping for a few minutes, really emphasizing swinging your chest forward and legs back in the front, and then chest back and legs forward on the way back. Once you have warmed up your kip, Knees-to-Elbows becomes just a more emphasized expression of this same movement. Use your core strength to snap your knees up to your elbows as you actively press the bar down using the muscles in your upper back. As soon as your knees make contact with your elbows, swing your legs down and back behind the plane of the bar to force your body into your kip once again. Often times the second Knees-to-Elbow is the most difficult one to string together, but fight for it and by the 3rd or 4th rep you may find your rhythm easily.
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Branson Murphy - CrossFit Scottsdale>

ROLL OUT
Use a barbell and roll out inner/outter/center quad
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WARM UP
200 Meter run
5-10 Banded good mornings
10 Handstand shoulder touches
5 Plyo push ups off wall or ground
5 Squat jumps
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MOBILITY
Angry splits
2 Minutes front to back on both sides
1 Minute side to side
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SKILL
Knees to elbows
Handstand pushups
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CONDITIONING
3 Rounds
10 Chest to bar pull ups | Rest 20 sec onds
10 Sit ups | Rest 20 sec onds
10 Handstand push ups | Rest 20 sec onds
10 Knees to elbows | Rest 20 sec onds
10 Push ups | Rest 60 sec onds
LIFE: Ring Rows | 5 Negative handstand pushups |5  Negative knees to elbows | 5 Negative pushups
SPORT: Muscle ups
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COOL DOWN
5 Minutes Z1

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Are You Ready For Competition?

 

Strength in Conditioning for Monday, March 31, 2014

You’ve been logging your hours in the gym for a while now; you’re impressed by your own progress; and your ready to take your fitness to the next level. If this sounds like you, then it sounds to us like you are ready for competition! Find yourself a partner  and clear your calendars for June 7th and 8th because SICFIT Scottsdale wants you to represent our gym in Hawaii at The SICEST of the Pacific West fitness competition! This competition in paradise will test yours skills in all the ways you are familiar and challenge your ability to adapt your fintess to new stimuli. Click here for more information and to lock in your spot!
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SICESTPacificWest

WARMUP
Barbell clean progression + 3 position power clean
Establish tough but not maximal power clean
5 Minute rest
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WORKOUT 2 from the SSW II
3 Rounds
10 PC + 10 bar over burpees
 * Ascending weight | 5-20 pounds apart
LIFE: 35-75
FITNESS: 55-95
SPORT: M 165/145/125 | W 115/95/75

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