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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.

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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Treat Yourself to a SIC Vacation!

 

Strength in Conditioning for Saturday, March 8, 2014

Aloha fitness freaks! SICest of the Pacific West is only three months away and frankly, its about time you start planning this vacation of a lifetime! The workout we are doing today is taken straight from the competition program to get you psyched to judge, spectate, or participate in this beachfront show down! We still have spots left so sign up soon before this SIC competition surfs away! Click here to register today!

 

SICESTPacificWest
 
SICest of the Pacific West Workout 3
Hawaii 5-0

*Teams of 2
50 Hang squat clean (#135/95) (#95/65)
50 Bar muscle up/pull up
50 Front rack alternating leg lunge (#135/95) (#95/65)
50 Toes to bar/knees to chest
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HIFIT Games Come to SICFIT Scottsdale

 

Strength in Conditioning for Thursday, March 6, 2014

Today’s workout is coming to you from across the Pacific Ocean. It is taken directly from last month’s HIFIT Games on Hilo Island in Hawaii, Sponsored by SICFIT. And while it probably won’t feel like paradise in the midst of this brutal Strength In Conditioning challenge, when it’s over you can bask within a personal oasis made of your own hard work and accomplishment! And if challenging yourself in the competitive fitness arena sounds like a really good excuse to finally take that Hawaii vacation, sign up for the SICEST of the Pacific West Competition, held in Maui on June 7th and 8th. Register as a competitor or volunteer here!

hifit

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WARMUP

15 Minutes to warm up power clean & jerk
CONDITIONING
3 clean and jerk/5 pull ups/7 box jumps = 7 min AMRAP
Life: 3 Hang power clean & push press + 5 ring row + 7 box step ups
Fitness: 3 Power clean & push press/jerk + 5 pull ups + box jump up step down (95/55-75)
Sport: 3 Power clean & push jerk + 5 pull-ups + box jumps at 24/20 (155/105)

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SICFIT Strikes Again in the Pacific West

 

Strength in Conditioning for Saturday, February 22, 2014

Today’s workout is a preview of the upcoming SICest of the Pacific West fitness competition hosted on the beautiful island of Maui, Hawaii. If the thought of testing your fitness in a tropical paradise makes you want to hit the gym in your bathing suit, make sure you sign up to reserve your spot! Or perhaps you’d rather judge, volunteer, or spectate while enjoying your island vacation? Make sure you sign up as well, by clicking here! And for even more of a sneak peak of what competitive fitness looks and feels like miles away from the mainland, enjoy this video of the HIFIT games, brought to you by SICFIT.com in Hilo, Hawaii.

Teams of 2:
6 Rounds for time
250 Meter row
15 Kettlebell swings 55/35 | Russian kettle bell swings
15 Burpees
250 Meter  row
*Switch partners after each round, each partner will do 3 total rounds)
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