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.
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!
250 Meter row
15 Kettle bell swings/russian #55/35
250 Meter row
Score is total time
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. ..
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.
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. .
Use a barbell and roll out inner/outter/center quad . 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 . MOBILITY
2 Minutes front to back on both sides
1 Minute side to side . SKILL
Knees to elbows
Handstand pushups . CONDITIONING
10 Chest to bar pull ups | Rest 20 seconds
10 Sit ups | Rest 20 seconds
10 Handstand push ups | Rest 20 seconds
10 Knees to elbows | Rest 20 seconds
10 Push ups | Rest 60 seconds
LIFE: Ring Rows | 5 Negative handstand pushups |5 Negative knees to elbows | 5 Negative pushups
SPORT: Muscle ups . COOL DOWN
5 Minutes Z1
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! .
WARMUP Barbell clean progression + 3 position power clean
Establish tough but not maximal power clean
5 Minute rest . WORKOUT 2 from the SSW II 3 Rounds
10 PC + 10 bar over burpees * Ascending weight | 5-20 pounds apart LIFE: 35-75
SPORT: M 165/145/125 | W 115/95/75
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!
SICest of the Pacific West Workout 3
*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)