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SICFIT Scottsdale

Friday 2/5

  W- coaches choice   A) Plank ladder 10 sec on; 10 sec off 20 on; 20 off …. 80 on; 80 off 90 sec   B) 4 rounds for times: 10 deadlift 5 burpees over bar 8 front squats 5 burpees over bar 6 thruster rest 3 minutes LIFE- barbell only FITNESS- 95/65 SPORT- [...]

Thursday 2/4

    W- Run 1 minute, bear complex (barbell), dynamic stretch upper back and shoulders:30, chest stretch :30 X3   A) Take 15 min to build to heavy set of 5-rep power clean Then use 90% and do 3×3   B) For Time 25-20-15-10-5 Push up Crunches (feet up, 90 degree knees and hips) Dips [...]

SICFIT San Diego


FRIDAY 2/5/2016 A- Thruster from the Rack 10-8-6-4-2-1 Build into heavier thruster finishing with a managable max B- Dead Lift 3×20 Across Sumo or 5×5 Building in the Sumo C-For Time 1k Row or 800m Run 20 Power Cleans 20 Front Squats 500m Row or 400m Run 10 Power Cleans 10 Front Squats 250m Row [...]


THURSDAY 2/4/2016 A- Bench Press 3×20 Across or 5×5 Building B- Acessory Strength 3 Rounds Males DB Row x8-12 per side Barbell Shruggs x8-12 Females Glute Bridge x8-12 Ab wheel roll outx8-12 C-For Time 50 Wall Balls 45 sit ups 40 Walking Lunges 35 Calorie Row 30 Mountain Climbers 25 KB Swing 20 Burpees


Severing the Link Between Resolutions & Gym Memberships You Won’t Use

I wanted to wait a few weeks into the New Year to write a post about the resolutions we have for these next 11 months and change. Let’s address the elephant in the room—resolutions and their inseparable tie-in to gym memberships. The entire gym and fitness industry are built around well-wishers and their New Year’s resolutions. The New Year’s is ...

The post Severing the Link Between Resolutions & Gym Memberships You Won’t Use appeared first on SICFIT El Paso.

Testosterone Part 2 – Stay Sexy, Healthy and Strong

As promised, this is the second half of the testosterone post. For those of us who need a refresher, here’s a quick recap, or read the full article at this link. What We Learned Last Week About Testosterone Testosterone is the primary anabolic sex hormone in humans. It is responsible for sexual drive, sexual function, muscle hypertrophy—which means the growth ...

The post Testosterone Part 2 – Stay Sexy, Healthy and Strong appeared first on SICFIT El Paso.


First Workout of the Month!

  W- 1 minute jump rope, :30 side plank/side: rest 30 seconds; x5 + I’s, T’s, Y’s 1×20 each   A) Press x2 + Push press x4 Rest 2 minutes X4   B1) Lateral shoulder raises (neutral position) x10 B2) Bent over row x15 Rest 1 minute X3   C) 15 minute AMRAP 12 push [...]

Finally the Friday Workout is Here!

    W- PVC mob, Band exercises, glute activation exercises, movement prep   A1) Box jump x4-6 (LIFE- jump onto bumper plates) A2) Push press x4-6 Rest 2 minutes; x4 sets *increase weight and height when possible   B1) Good morning x8-10 @33X1 tempo B2) Strict Shoulder press x8-10 Rest 2 minutes; x4 sets   [...]

Wednesday Workout!

  W- Alternating tabata: knee tuck/l-sit, hang hold, plank, glute bridge, x2 Skill- Handstand ~10 min practice   A) Handstand hold :30 Run small lap L-sit/knee tuck :30 (rings/boxes/parallettes) Run small lap X4   B) For quality movement 30-20-10 Good morning (barbell-75#) Super man Bent over reverse fly (use #5 plates or kb or db) [...]

SICFIT Round Rock

Nate Takes the Big Plunge

You can only truly measure how far you’ve come if you know where your actual starting point is, and today we take a look at Nate’s very first Hydrostatic Body Fat test, thanks to Body Analytics. Starting Stats: 388.4 lbs [...]

The past, present and future of our man Nate Acheson

What a great opportunity for us to sit down and talk with Nate about his perspectives, motivations and goals pertaining to his weight loss plan for 2016. Watch him as he explains that a few small changes has made a big difference [...]

Meet Nate, our man with a plan

Our story continues with Nate giving a brief bio of himself and explains in his words how he landed at 400+ pounds. We’re honored, humbled and proud to have Nate allow us to imbed ourselves into his life and document his [...]




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Blog Posts

SICest of the Southwest IV HUMAN HIGHLIGHTS

Posted by SICFIT on January 20, 2016 at 7:30am

SICFIT Round Rock is officially open for Fitness

Posted by SICFIT on January 6, 2016 at 9:30pm

Breaking Muscle

A 4-Week Challenge to Develop Unexpected Strength

What would you do with just a barbell, yourself, and the endless expanse of Arizona desert?
For a number of years, when I lived in an apartment in Arizona, I trained with a barbell and some weight plates out in the desert. I’d fit the barbell and plates into my vehicle any way I could. Training with a large variety of implements has always been my forte, but it doesn’t mean I can’t hang with a barbell.

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Gut Problems? New Technology May Have Answers

Emerging research on food intolerances may end the elimination diet guessing game.

Food intolerances, allergies, and gastrointestinal problems are some of the most prevalent nutrition issues we face today. While we know a lot more now than we did ten years ago, there is still work to be done. Specifically, there’s a lot we don’t know about what causes these problems.


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Master Dynamic Tension for Mobility and Strength

How can you increase the strength of your movements without ever touching a barbell?
There is something primal and satisfying about strong movement. Think of the incredible grace and terrifying power of a prowling tiger, or the way monkeys swing from branches and vines with ease while we humans struggle to pull ourselves up on a bar. Witnessing someone with the level of autonomy these animals have is a lesson in control that leaves an unforgettable impression. 

Strength Without Contraptions

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