CCFit

CCFit

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💥Cleans and Clean Pulls 💥

Trainer CCFit demonstrating a clean during his am workout. Cleans and clean pulls are Olympic style lifts, but don’t let the name fool you, as Conor explains, they have a relatively low barrier of entry and though technical, can be taught very easily.

Not only are they great for athletes wanting to generate more force on the field, but can also be a fun and exciting movement to introduce into a workout. Text or DM us to learn more about cleans and how you can introduce them into your program💪
#olympiclifts
Independent trainerCCFIT with some 💥DEPTH JUMPS💥
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Do you want to increase your explosiveness, become more powerful, and see gains in your overall strength? Keep reading👇
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WHAT is the Depth Jump⁉️
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The Depth Jump is a plyometric movement popularized by the great Dr. Yuri Verkhoshansky in the mid-1900’s. The movement is performed by stepping off of an elevated surface, landing, and performing a max-effort vertical leap.
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WHY the Depth Jump⁉️
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The drop from the box forces absorption of momentum and kinetic energy before transferring it to the vertical leap. In the short-term, the vertical leap following the drop will be higher than a static jump from a standing position. In the long-term, the Depth Jump aids in decreasing the time between the affected muscle stretching and shortening (myotatic reflex). Basically, reversing the body and jumping after absorbing the force of the initial drop will force the muscles involved to fire quicker over time.
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HOW do I perform the Depth Jump⁉️
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1️⃣ Assume a standing position on top of an elevated surface (box, bench) with toes near the edge
2️⃣ Leading with one foot, step straight out off the box without jumping or lowering your body
3️⃣ Land on the floor with both feet simultaneously, and immediately leap vertically as high as possible
.
KEEP IN MIND🧠
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Dropping from a surface around 30” will provide increased gains in explosive and reactive strength. Dropping from a higher surface will provide gains in maximal strength. The Depth Jump is a speed-strength movement, and is meant to be programmed at low volumes (1-2 sets, < 10 reps)
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Check out CCFit 👈 to see a few variations of the Depth Jump.
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#offthegridfitness #DepthJump #Plyometric
Taught by CCFit
💥Kettlebell Swinging 101💥
KB Swings are a great tool for teaching proper hinging, creating explosive hip extension, and building posterior chain strength. In order for the movement to have a positive impact on your training, however, the pattern must be performed correctly.
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In a movement like the Kettlebell Swing (or any movement for that matter), posture is priority number 1. If done incorrectly and with bad posture, a hinge movement like the KB squat can be a pain in the ass (more literally the back) and become a negative influence on your training. In order to avoid unnecessary strain on the lower back and efficiently perform the KB Swing, the following points should stay consistent throughout the ENTIRE MOVEMENT-

A) The chin stays tucked to avoid extension of the C-Spine
😎 The shoulder blades remain depressed and retracted (pulled down and together)
C) The T- and L-Spine stay locked in a neutral position.
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First and foremost, the KB Swing is a HINGE, NOT A SQUAT. You will see that as the movement is performed, the angle of the torso drastically increases while the shins stay nearly vertical throughout the entire range of motion. In the bottom position of the Swing, the torso will be nearly parallel to the floor and the hips will be loaded behind the knees and ankles. You will feel your hamstrings load tension at this position. As we begin the concentric phase of the movement, the hips are extended forcefully and the position of your spine DOES NOT CHANGE. This is the mechanism that drives the kettlebell upward. At the peak of the movement, the hips will fully extend as the glutes contract and scoop the pelvis forward, and for a split second the kettlebell will “float”. Finally, during the eccentric phase of the movement, the hips will flex and push back as the kettlebell decelerates and returns to the bottom position.
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Happy Swinging!😎
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#KettlebellSwing
CCFit on a “Pull Day” . He told Eric let’s pull my car and they did. The trainers here here can easily change your routine and give you workouts you have never done before while still programming routines that will help you achieve your fitness goals.
#battleropes
A true fitness partner is someone who will really be there for you in the gym and proactively add to your workout. We're not sure that's what is going on here...then again, we're not sure it isn't! We'll let you decide. CCFit & Vish's Fitness
Debating if you should train with us?
Maybe the following information can help you in your decision making process.🤔

The independent trainers here trust each other so much that they have themselves or their family members in the hands of of there peers here at Off The Grid Fitness.
For example here in this 🎥 is trainer Tom doing some trap bar work with his trainer Eric . And on a weekly basis you will see Vish train both CCFit & @ryan_murrray ‘s girlfriend or CCFit train vish’s wife.
Fit Body Toddy Fitness trains family members as well.

We believe in each other’s motivational and coaching methods. Try us out today for a free introductory assessment.
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#personaltrainer #ryourogue #phoenix #scottsdale #offthegridfitnesd

General Health and Fitness Coaching, Strength & Conditioning, Weight Loss, Athletic Performance, and Online Coaching. Get Started Today! Welcome to CCFit!

Based out of Off The Grid Fitness in Scottsdale, AZ, CCFit is the answer to achieving your fitness goals! I am a Certified Personal Trainer through the National Academy of Sports Medicine. As a Type 1 Diabetic and a fitness fanatic, I have always had a passion for General Health and Wellness, Strength and Conditioning, Athletic Performance, and Nutrition. I have worked with clients of all ages, sh

Operating as usual

Timeline photos 02/23/2020

Timeline photos

BIG things are happening over here 🥅🏒

CCFit updated their address. 01/12/2020

CCFit updated their address.

CCFit updated their address.

CCFit updated their phone number. 01/12/2020

CCFit updated their phone number.

CCFit updated their phone number.

01/07/2020

Check out some behind-the-scenes footage of a session with CCFit Coach Hailey Lopez at our Tempe location!

Photos from CCFit's post 11/06/2019

Happy National Diabetes Awareness Month!💉💙
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I was diagnosed with 15 years and 2 months ago. Those of you who know me personally already know this, but the weird machine that you always see stuck on my arm or leg is an insulin pump (by @myomnipod). I also wear a continuous glucose monitor on my stomach (by @dexcom). I have these devices stuck on my body with tubes lodged under my skin 24/7.. and not to sound dramatic, but without them (or some way to monitor blood glucose levels and administer insulin*) I would die☠️
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I am not one to beg for sympathy or look for attention, but Type 1 Diabetes is an irreversible, incurable autoimmune disease. I’ll have this sh*t for the rest of my life, man. For every minute for the rest of my life, controlling my blood sugar levels will be my number 1 priority. Diabetes doesn’t give you any breaks and doesn’t give a f**k if you want to forget about it for a few days and relax. It will always be there, and you can either deal with it or die. If you know a Type 1, give them some props for fighting the battle against their everyday🙌
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P.S. Type 1 Diabetes is NOT caused by poor dietary choices, it is NOT contagious, it can NOT be fixed with some dumb voodoo vegan bullsh*t (nothing can, but I digress🐸), and Type 1 diabetics can eat and drink all the candy and ice cream and liquor they want, as long as they take insulin for it😉
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@ Scottsdale, Arizona

09/04/2019

Wanna test your toughness? Find your Squat 20RM. Old school style.

315x20.. absolutely brutal.

Happy Tuesday😎

08/27/2019

ATTENTION!

TWO new client time slots will be available at the beginning of September! These spots will be filled on a first-come-first-serve basis. As always, you will be offered a free first consultation and assessment session!

Thursday’s- 5:30 PM
Saturday’s- 10:00 AM

Message or visit ccfitaz.com for details on how to join the CCFit family!

08/10/2019

SMILE😁

What are YOU smiling about on this beautiful Saturday?⁉️

07/17/2019

💥2 WEEKS UNTIL THE OPENING OF CCFIT’S TEMPE LOCATION!💥

Message or visit https://www.ccfitaz.com/request-a-consultation to reserve your spot to train with Coach Hailey St Clair!

See you there👋

07/02/2019

💥ANNOUNCEMENT💥

❗️CCFit is excited to officially announce the GRAND OPENING of our Tempe location on AUGUST 1st❗️

🔹CCFit-Tempe will be based out of Muscle Factory Gym AZ AZ with Hailey St Clair assuming head coaching duties. Hailey has worked with individuals of all ages and levels of fitness, from collegiate athletes to the most casual of gym-goers. She will be coaching SMALL GROUPS (4 to 6), 1-ON-1 PERSONAL TRAINING CLIENTS, and potentially a handful of weekly classes. Muscle Factory is a state-of-the-art facility located just blocks away from ASU’s campus which has recently been outfitted with a ton of new equipment. The facility is centrally-located for those of you in Old Town Scottsdale, South Scottsdale, Tempe, and surrounding areas of the East Valley who want to train the CCFit way, which was a HUGE consideration when deciding on a site🔹

🔹If you are interested in training with Coach Hailey at CCFit-Tempe or have any questions, please message CCFitAZ or visit CCFitAZ.com. To see more about Coach Hailey, visit the website and select “Meet The Team”🔹

We cannot begin to explain how excited we are and hope to see you on August 1st!🙌

Don’t forget to tag a buddy who you’ll be bringing to check out the new digs below!👇

06/29/2019

💥DEADLIFT SET-UP TUTORIAL💥

⭐️Just like mom used to say “We are all special snowflakes”. When it comes to the Deadlift, this is especially true. Some of us, like @neversate, have a specific (badass) routine as we approach the bar. Some of us pull conventional, some of us pull sumo, and some of us pull using a hybrid style. There are COUNTLESS techniques we can use to control our breath. We all brace ourselves and create tension to prepare for the pull in different ways and in different orders. Our stance and hand positioning on the bar range from wide to narrow and everything in between. Some of us grip the bar double-overhanded, some of us utilize a mixed grip, and some of us use a hookgrip. All of these variables boil down to PERSONAL PREFERENCE and none are correct or incorrect.

⭐️When setting up for the Deadlift, the most important thing to remember is that we all have different body segment and lever lengths and different degrees of joint flexibility. While certain aspects must be present in our setup in order to assume an advantageous position, create sufficient leverage, and achieve a vertical bar path, the exact positions of the torso, hips, knees, and bar vary greatly from person to person due to our anthropometrics.

🔑KEYS⬇️

1️⃣HIPS are positioned LOWER than the shoulders and HIGHER than the knees

2️⃣SHOULDERS are OVER the bar, not behind

3️⃣BAR is positioned over the balls of the feels

4️⃣Feet are positioned between hip- and shoulder-width apart

5️⃣TOES are pointed slightly outward so that the knees track over the feet

6️⃣ARMS are positioned outside of the knees with the elbows fully extended and pointing out to the sides

💥Most importantly, the body is BRACED properly in the correct preparatory position with the back neutral or slightly arched, scapulae retracted, traps relaxed and stretched, and the head in line with the spine

⭐️Remember to tag a buddy who wants to pull big weight!👇

💥STRONG, STABLE SHOULDERS💥
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Bookmark📚↗️ and don’t forget to tag a buddy who could use these movements in their programming below👇
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Stable shoulders are the key to Pressing, Snatching, and Jerking big weights. The glenohumeral (shoulder) joint is a floating joint, basically meaning that nothing is holding it together. In order to have fully functioning and strong shoulders, especially in the overhead position, the structures supporting the joint must be able to fire appropriately. Without a baseline level of strength in these supporting groups, we will never allow ourselves to move significant weight overhead correctly.💪
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The PECS, LATS, REAR DELTS, TRAPS, and various smaller muscle groups in the upper back are paramount to our success when loading overhead AND maintaining healthy shoulders in general. If we are weak or unable to recruit the correct supporting musculature, our stability overhead will be compromised. In the long term, if we are unable to place attention on these muscles, other structures will compensate, which may lead to injury.🏥🙅‍♀️
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Swipe 👈 to see 4 movements we use at @CCFitAZ that address these muscle groups‼️
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1️⃣ Decline DB Press- In a declined position, there is no Pec Minor activation. The Pec Minor is a muscle that is normally overused, especially in overhead movements.

2️⃣ Single Arm Cable Row- This is a great movement for people who have trouble FEELING Lat activation. If we are unable to correctly get the Lat to fire, our overhead stability is doomed.

3️⃣ Low Band Pull-Apart- If you have the @crossoversymmetry system available for your use, consider yourself lucky!

4️⃣ Half-Kneeling Face Pull- The Face Pull is the jack-of-all-trades when it comes to shoulder health. If you struggle with over-extending the lower back when performing the Face Pull, situating ourselves in a half-kneeling position is a quick fix.
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Happy Lifting!🏋️‍♂️
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#CCFit #ShoulderHealth #Stability #Strength #Conditioning #Type1Diabetes #T1D #T1DLooksLikeMe #RYouRogue #HereToCreate 06/25/2019

💥STRONG, STABLE SHOULDERS💥
.
Bookmark📚↗️ and don’t forget to tag a buddy who could use these movements in their programming below👇
.
Stable shoulders are the key to Pressing, Snatching, and Jerking big weights. The glenohumeral (shoulder) joint is a floating joint, basically meaning that nothing is holding it together. In order to have fully functioning and strong shoulders, especially in the overhead position, the structures supporting the joint must be able to fire appropriately. Without a baseline level of strength in these supporting groups, we will never allow ourselves to move significant weight overhead correctly.💪
.
The PECS, LATS, REAR DELTS, TRAPS, and various smaller muscle groups in the upper back are paramount to our success when loading overhead AND maintaining healthy shoulders in general. If we are weak or unable to recruit the correct supporting musculature, our stability overhead will be compromised. In the long term, if we are unable to place attention on these muscles, other structures will compensate, which may lead to injury.🏥🙅‍♀️
.
Swipe 👈 to see 4 movements we use at @CCFitAZ that address these muscle groups‼️
.
1️⃣ Decline DB Press- In a declined position, there is no Pec Minor activation. The Pec Minor is a muscle that is normally overused, especially in overhead movements.

2️⃣ Single Arm Cable Row- This is a great movement for people who have trouble FEELING Lat activation. If we are unable to correctly get the Lat to fire, our overhead stability is doomed.

3️⃣ Low Band Pull-Apart- If you have the @crossoversymmetry system available for your use, consider yourself lucky!

4️⃣ Half-Kneeling Face Pull- The Face Pull is the jack-of-all-trades when it comes to shoulder health. If you struggle with over-extending the lower back when performing the Face Pull, situating ourselves in a half-kneeling position is a quick fix.
.
Happy Lifting!🏋️‍♂️
.
#CCFit #ShoulderHealth #Stability #Strength #Conditioning #Type1Diabetes #T1D #T1DLooksLikeMe #RYouRogue #HereToCreate

Click the link and learn how to keep your shoulders strong and stable👇

💥STRONG, STABLE SHOULDERS💥 . Bookmark📚↗️ and don’t forget to tag a buddy who could use these movements in their programming below👇 . Stable shoulders are the key to Pressing, Snatching, and Jerking big weights. The glenohumeral (shoulder) joint is a floating joint, basically meaning that nothing is holding it together. In order to have fully functioning and strong shoulders, especially in the overhead position, the structures supporting the joint must be able to fire appropriately. Without a baseline level of strength in these supporting groups, we will never allow ourselves to move significant weight overhead correctly.💪 . The PECS, LATS, REAR DELTS, TRAPS, and various smaller muscle groups in the upper back are paramount to our success when loading overhead AND maintaining healthy shoulders in general. If we are weak or unable to recruit the correct supporting musculature, our stability overhead will be compromised. In the long term, if we are unable to place attention on these muscles, other structures will compensate, which may lead to injury.🏥🙅‍♀️ . Swipe 👈 to see 4 movements we use at @CCFitAZ that address these muscle groups‼️ . 1️⃣ Decline DB Press- In a declined position, there is no Pec Minor activation. The Pec Minor is a muscle that is normally overused, especially in overhead movements. 2️⃣ Single Arm Cable Row- This is a great movement for people who have trouble FEELING Lat activation. If we are unable to correctly get the Lat to fire, our overhead stability is doomed. 3️⃣ Low Band Pull-Apart- If you have the @crossoversymmetry system available for your use, consider yourself lucky! 4️⃣ Half-Kneeling Face Pull- The Face Pull is the jack-of-all-trades when it comes to shoulder health. If you struggle with over-extending the lower back when performing the Face Pull, situating ourselves in a half-kneeling position is a quick fix. . Happy Lifting!🏋️‍♂️ . #CCFit #ShoulderHealth #Stability #Strength #Conditioning #Type1Diabetes #T1D #T1DLooksLikeMe #RYouRogue #HereToCreate

Conor Clancey (@ccfitaz) • Instagram photos and videos 06/18/2019

Conor Clancey (@ccfitaz) • Instagram photos and videos

Check out CCFitAZ on Instagram for some news regarding CCFit-Tempe!

Opening August 2019!

https://www.instagram.com/ccfitaz/

Conor Clancey (@ccfitaz) • Instagram photos and videos 10.3k Followers, 1,271 Following, 249 Posts - See Instagram photos and videos from Conor Clancey (@ccfitaz)

06/13/2019

💥DEPTH JUMPS💥

Do you want to increase your explosiveness, become more powerful, and see gains in your overall strength? Keep reading👇

WHAT is the Depth Jump⁉️

The Depth Jump is a plyometric movement popularized by the great Dr. Yuri Verkhoshansky in the mid-1900’s. The movement is performed by stepping off of an elevated surface, landing, and performing a max-effort vertical leap.

WHY the Depth Jump⁉️

The drop from the box forces absorption of momentum and kinetic energy before transferring it to the vertical leap. In the short-term, the vertical leap following the drop will be higher than a static jump from a standing position. In the long-term, the Depth Jump aids in decreasing the time between the affected muscle stretching and shortening (myotatic reflex). Basically, reversing the body and jumping after absorbing the force of the initial drop will force the muscles involved to fire quicker over time.

HOW do I perform the Depth Jump⁉️

1️⃣ Assume a standing position on top of an elevated surface (box, bench) with toes near the edge
2️⃣ Leading with one foot, step straight out off the box without jumping or lowering your body
3️⃣ Land on the floor with both feet simultaneously, and immediately leap vertically as high as possible

KEEP IN MIND🧠

Dropping from a surface around 30” will provide increased gains in explosive and reactive strength. Dropping from a higher surface will provide gains in maximal strength. The Depth Jump is a speed-strength movement, and is meant to be programmed at low volumes (1-2 sets, < 10 reps)

Tag a buddy who could use this movement in their programming👇

06/06/2019

💥Accountability💥

I will preface this post by saying that I hate posting “me” things, but hopefully the following tip may help one of you out there🤘

Every morning before I leave the house and every night before I go to bed, I spend a few minutes studying the sticky notes on my bathroom mirror. Written on each note is a specific thing that I believe to be paramount to my success at work, in the weight room, at home, and as a human being. Some notes are geared toward achieving short-term tasks, and some contain long-term, or even lifelong goals or philosophies. The notes aren’t fluffy or mushy. One of my notes literally says “Blood sugar is priority number 1... you won’t achieve anything if you’re dead” Being easy on yourself breeds complacency. Get truthful; lying to yourself is poison.

The most important part of this exercise is the mirror. The mirror doesn’t lie. The person staring back at me doesn’t care about excuses. I owe it to the person in the mirror to keep my word.

In the morning, I read each note and prepare myself to make every decision during the day according to these priorities. At night, I re-read each note to make sure that I took control of my day and executed each task to the best of my ability. I make sure the person looking back at me today is a better version than yesterday.

The notes on my mirror keep me accountable to my goals. In the words of @davidgoggins, who made the “Accountability Mirror” famous, “Self-improvement takes dedication and self-discipline. The dirty mirror you see every day is going to reveal the truth. Stop ignoring it. Use it to your advantage.”

How do YOU stay accountable? Comment below and share what works for you👇

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10050 N Scottsdale Rd #111
Scottsdale, AZ
85253

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