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, May 18, 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 - (10yd-L, 10yd-R)
20yd quick skips
3x50yd build ups
WOD
3x30yd accelerations
2x40yd sprint, 2 point stance
4x4 depth jump
4x3 jump squat, 105#
Cash Out
2 Rounds
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
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| Thursday, May 17, 2012
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1200M Run
Then:
40, 30, 20, 10
Push ups
Sit ups
Dips
WOD
3 Rounds
500M Row
20 Front Squats, 40# DB
20 Press, 40# DB
Cash Out
1200M Run
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| Wednesday, May 16, 2012
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50 Push ups
50 HSPU
50 Bridge push ups
50 Hollow rocks
WOD
3x10 Lateral hops, 12"
4x6 Seated jumps, 2 out - 2 up
4x6 Single leg low barrier jump
4x4 low depth jump to 5yd sprint
Cash Out
3x3
Back tucks
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| Tuesday, May 15, 2012
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200 Double unders
20 YTWL
Then:
5x5 Press
WOD
400m run
28 KBS, 2Pood
28 HSPU
400m run
28 KBS, 2Pood
28 HSPU
400m run
Cash Out
Rest
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| Monday, May 14, 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 - (10yd-L, 10yd-R)
20yd quick skips
3x50yd build ups
WOD
5 x speed ladder, 1 foot, 2 feet, hop forward, hop lateral, icky shuffle
3x30yd, 2pt stance
2x40yd, 3pt stance
1x60yd, 3pt stance
Then:
4x5 Squat
2x8 Deads, snatch grip, 305#
30 GHR
Cash Out
Ladder drills
3x1 foot runs
3x2 foot funs
2x cross country skier
2x hop scotch
2x straddle hops
2x jump cuts
2x crazy climber
2x buzz saw
2x trail whip
4x icky shuffle
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| Sunday, May 13, 2012
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Rest
WOD
Rest
Cash Out
Rest
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| Saturday, May 12, 2012
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Rest
WOD
Rest
Cash Out
Rest
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| Friday, May 11, 2012
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500M Airdyne
20 Samson Lunge
20 Squats
20 GHD Back ext
20 GHD Sit ups
20 Wall squats
WOD
21 Deadlifts, 225# - snatch grip
400M Run
18 Deadlifts, 225# - snatch grip
400M Run
15 Deadlifts, 225# - snatch grip
400M Run
12 Deadlifts, 225# - snatch grip
400M Run
Cash Out
Rest
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| Thursday, May 10, 2012
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100 Push ups
100 Dips
100 Handstand push ups
WOD
20 Front leg swings - R
20 Front leg swings - L
20 Side leg swings - R
20 Side leg swings - L
20 Back leg swings - R
20 Back leg swings - L
Then:
3min Pike stretch
3min Middle split
3min Pancake split
Cash Out
Rest
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| Wednesday, May 09, 2012
Buy In
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 - (10yd-L, 10yd-R)
20yd quick skips
3x50yd build ups
WOD
5,3,3,3,3,7
Back Squats, 1:3:1 cadence in the squat
Cadence: 1 second down, 3 second in the bottom, 1 second up
Cash Out
Rest
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