out·li·er (/out-līer/) noun
1 : a person who has significantly separated himself from the others of a group
...separate yourself   
What is Fitness?

Outlier 6 Points of Fitness:

Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
Power - The ability of a muscular unit , or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Mobility - the ability to maximize the range of motion at a given joint.
Endurance - The ability of body systems to process, deliver, store, and utilize energy.
(Ed. - Jim Crawley and Bruce Evans of Dynamax)

We strive for excellence in these 6 areas. Excellence in these areas has proven to produce the most well rounded, highest performing, bullet-proof athletes. However, too much focus on any one particular area, in time, invariably makes you weak in another. Balance, above all else, produces results.

OutlierFit

Inspiration
Cole Worden
OUTLIER FITNESS

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
WOD
Monday, June 06, 2016

A
3x2 Ring Complex: Pull up, inverted hang, skin the cat
Then:
Max strict pull up

B
4x9 Back Squat @ 70%

C
For Time
30 Calorie Ride
30 S2O, 95/65lbs
30 Box jumps, (24"/ 20")
30 Snatch 95/65lbs
30 Thrusters 95/65lbs

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Sunday, June 05, 2016

A
Top Speed Warm up

B
2x10 yd sprint, 3pt
1x20yd sprint, 3pt
3x40yd sprint, 3pt
3x20 1-leg bounding, per leg
3x5 high object depth jumps
3x5 per leg alternating 1,2,3 jump

C
rest

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Saturday, June 04, 2016

A
2 Rounds
20 elevated ring rows
20 push ups
Max HS Walk

B
Work to 90% + 5lbs of 1RM snatch
2x1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
3x3+ Front Squats @ 70%, 75%, 80% (+ is for max reps on the 3rd set)

C
5 Rounds
20 Double Unders
10 Wall Ball 20/14
1 Rope Climb 15 ft.

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Friday, June 03, 2016

A
Rest

B
Rest

C
Rest

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Thursday, June 02, 2016

A
4 Rounds
10 GHD Sit ups
1 Bar complex: 2 Kipping pull ups, 2 kipping C2B, 1 bar muscle up

B
3x6 Bulgarian split squat each leg, 95/55 then 3 single leg broad jumps
5x1 Push Press + Power Jerk @ 70% + 5-10lbs of CnJ

C
EMOTM for 10min
25yd sled push, 90,50


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Wednesday, June 01, 2016

A
5min HS hold practice
3x10 banded push ups

B
Work up to 1 Clean at 90% + 5lbs of CnJ max
2 Sets of max hang power cleans in 30s at 60% of daily 1RM
1x5 Back Squat Work up to 1x5 @ 85%

C
400m Run
Then:
21,15,9
Burpees
KBS, 2/1.5Pood
400m run

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Tuesday, May 31, 2016

A
3 Quality Rounds
10 med ball V-ups, 20lbs
10 Med ball hollow rocks, 20lbs
10 med ball superman extensions, 20lbs

B
5x15 unbroken push press @ 95/65lbs +5lbs (unless 55% of 1RM is greater) 30s rest in between sets
5min to establish Max Broad Jump

C
40 Cal Ride
30 Burpees
10 Shoulder-to-Overhead, 205/115lbs

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Monday, May 30, 2016

A
10min dynamic warm up

B
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

C
rest

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Sunday, May 29, 2016

A
Rest

B
Rest

C
Rest

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Saturday, May 28, 2016

A
5k run

B
rest

C
rest

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View Archives
Motivation

"The reputation of a thousand years can be determined by the actions of one hour."

- Japanese Proverb

Helpful Links
alt

www.crossfit.com

http://journal.crossfit.com

www.paleodiet.com

www.ringtraining.com

www.gymnasticbodies.com

www.ironmind.com

www.crossfitfootball.com

www.crossfitkids.com

www.drillsandskills.com

http://robbwolf.com/

Outlier Friends
inspiration

www.collingsma.com