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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| Thursday, February 23, 2012
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2 rounds
10 push ups
10 sit ups
10 HSPU
10 Supermans
10 Squats
WOD
2 rounds
2 min Burpees
1 min rest
Cash Out
30 min batting practice
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| Wednesday, February 22, 2012
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1000M Airdyne
20 Cuban Press
20 Straddle L push back
20 Forward Roll to tuck handstand
20 Cartwheel to round off
5 yard handstand walk - forward
5 yard handstand walk - backward
5 yard handstand walk - sideways right
5 yard handstand walk - sideways left
WOD
3x12 Lateral hops, 12"
4x4 Seated jumps, 2 out - 2 up
4x8 Single leg low barrier jump
4x5 low depth jump to 5yd sprint
Cash Out
20min Glute mob
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| Tuesday, February 21, 2012
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500M Row
50 Supermans
50 Push ups
Then:
5 Rounds
5 Tuck ups
5 Straddle ups
5 Pike ups
5 Circles
5 Hollow Rocks
WOD
21, 15, 9
C2B Pull ups
Elevated HSPU, 25# Bumpers
Ring Dips
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10min Glute mob
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| Monday, February 20, 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 Sprints
2x5 Single Leg hop, Forward/Back/Left/Right
2x6 Jump Squat, 95#
2z3 Romanian Deadlift, 295#
3x3 Squat, 315#
Cash Out
10min Glute mob
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| Sunday, February 19, 2012
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Run a 5K
WOD
7,5,4,3,2,1
Deadlift
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15min B-Twist practice
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| Saturday, February 18, 2012
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Rest
WOD
Rest
Cash Out
Rest
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| Friday, February 17, 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
5x20yd sprints, flying start
3x Single leg triple jump, max distance
2x5 Depth Jumps, 30"
3x8 Jump Squats, 65#
4x4 GHR
Cash Out
Rest
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| Thursday, February 16, 2012
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50 Handstand push ups, wall facing
50 Toes to bar
Then:
10min Iron cross work
WOD
10min Wrist and ankle Mob
Then:
3x5
Clean, 145#
2x5
Hang Snatch, 115#
3x5
Snatch Push Press to Overhead Squat, 135#
Cash Out
Rest
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| Wednesday, February 15, 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
10min Quad mob
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| Tuesday, February 14, 2012
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500M Row
1000M Airdyne
200 Double Unders
WOD
3x5
Snatch, 135#
4x5
Snatch pull, 155#
Cash Out
60min Gymnastics practice
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