What is Fitness?
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Here is how we define fitness:
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit , or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
(Ed. - Jim Crawley and Bruce Evans of Dynamax) |
| Inspiration
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OUTLIER FITNESS
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We train everyone from athletes to moms, children to seniors. Our program provides the ability for our clients to excel at sport, life, or anything else they may encounter. We focus on providing a solid foundation of metabolic conditioning, weightlifting, and gymnastics. Our programming, which consists primarily of high intensity interval training across each of the three foundational elements, has proven real world success on the mat, on the field, and in combat.
Our primary focus is to make you healthier, fitter, and more knowledgeable about movement, nutrition, and your body than ever before.
WOD
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| Friday, January 27, 2012
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20yd twisting lunge
20 sumo squats
20yd Russian walk
20yd Quad walk
20yd Groiners
20yd over and under
20yd Hands up quick hops
20yd Broad jump
20yd Single leg hop - (20yd-L, 20yd-R)
20yd Single leg triple jump - (20yd-L, 20yd-R)
20yd quick skips
3x50yd build ups
WOD
5x40yd Dash
3x10 Jump Squat, 85#
4x3 Speed Box Squat, 185#
3x5 GHD
3x3 Deadlift, 365#
Cash Out
30min Baseball practice
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| Thursday, January 26, 2012
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20 Sumo Squats
20 Hands up quick hops
20 tuck jumps
20 broad jumps
20 1 foot hops, each leg
20 1 foot broad jump hops, each leg
200 Push ups
WOD
50 Toes to Bars
40 Bar Pull Ups
30 Pistols on each leg
20 HSPU
10 Bar muscle ups
Cash Out
Rest
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| Wednesday, January 25, 2012
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20yd twisting lunge
20 sumo squats
20yd Russian walk
20yd Quad walk
20yd Groiners
20yd over and under
2x20yd Hands up quick hops
2x20yd Broad jump
2x20yd Single leg hop - (20yd-L, 20yd-R)
2x20yd Single leg triple jump - (20yd-L, 20yd-R)
20yd quick skips
3x50yd build ups
WOD
3x30yd Sprint
3x Single leg broad jump
2x8 Side to side depth jump - jump back on top of box, 20"
2x4 Max Box Jump, 42"
3x3 Bench Press
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3 Rounds
5 Paralette HSPU
5 KB swings, 2 Pood
5 C2B pull-ups, strict
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| Tuesday, January 24, 2012
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Rest
WOD
Rest
Cash Out
Rest
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| Monday, January 23, 2012
Buy In
20yd twisting lunge
20 sumo squats
20yd Russian walk
20yd Quad walk
20yd Groiners
20yd over and under
2x20yd Hands up quick hops
2x20yd Broad jump
2x20yd Single leg hop - (20yd-L, 20yd-R)
2x20yd Single leg triple jump - (20yd-L, 20yd-R)
20yd quick skips
3x50yd build ups
WOD
3x30yd sprint, push up start
2x3 single leg box jump, front-left-right, 10"
2x5 Depth jumps, 20"
2x5 Squat jump, 115#
3x6 GHR
3x5 Squat, 305#
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2 Rounds
500M Row
50 Push ups
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| Sunday, January 22, 2012
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Rest
WOD
Rest
Cash Out
Rest
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| Saturday, January 21, 2012
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30min Batting practice
WOD
Rest
Cash Out
Rest
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| Friday, January 20, 2012
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20yd twisting lunge
20 sumo squats
20yd Russian walk
20yd Quad walk
20 Groiners
20yd over and under
20yd high knees
20yd butt kickers
20yd quick skips
3x50yd build ups
WOD
5x40yd Dash
3x10 Jump Squat, 85#
4x3 Speed Box Squat, 185#
3x5 GHD
Cash Out
Rest
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| Thursday, January 19, 2012
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1 mile walk with 45# vest
WOD
5 Rounds
50 Rope Waves
20 Press, 95#
50 Double Unders
Cash Out
10min Handstand work
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| Wednesday, January 18, 2012
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Gymnastics Warm up
4x8 box jumps, 20"
4x8 paused box jumps, 10"
3x3 Back tucks
WOD
20yd twisting lunge
20 sumo squats
20yd Russian walk
20yd Quad walk
20 Groiners
20yd over and under
20yd high knees
20yd butt kickers
20yd quick skips
3x50yd build ups
Then:
3x30yd Sprint
3x Single leg broad jump
4x8 Side to side depth jump
Cash Out
Rest
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