Hey Outliers,
Whew. The open is over and we all survived! We had 75 people on our team online which is more than we have ever had! The energy in the gym on Saturdays was truly electrifying. It was really awesome to see everyone here cheering each other on and giving their all.
Our next block of training will go from April to mid June. The benchmark WODs will be Fight Gone Bad, and tomorrows running snatch ladder wod. FGB is an awesome test of aerobic power, and an easy one to compare your scores. The snatch/running ladder is as CrossFit as it gets. The goal is to be able to do work while you are breathing hard. You also have to have solid mobility as you aren’t gonna run in you lifters:). Both of these are longer time domains, 17, and 20 minutes, which will be good in helping us get in beach shape! Expect to see a heavy dose of windmills, single arm OHS, and various KB warmups to build shoulder stability. While they might not seem like it, all of those exercises have tremendous carryover to overhead movements in addition to being super helpful with injury prevention. We’ve done a lot of these movements with PVC, now we are gonna try and ramp them up a notch by adding some weight. Expect a video in the next week or so from Coach Paul on some of these movements.
Some new and exciting additions are coming to Outlier. Paul recently put out a post regarding a performance camp (read the post here). Up until now, this type of thing was geared only to regional and games level athletes. Our goal for the camp is to provide focused coaching on more advanced skill sets beyond what can be covered in hour long classes. Want muscle ups? Have them and want to connect them? What about snatch? Improving form on double unders? The list goes on. Our first camp is 4/22 from 1-4pm. Check out last weeks Wednesday write up for more details.
Starting April 3rd we are adjusting the morning schedule. The gym will be open from 5:30 am-1pm M-Th. 9:30 class will become open gym on M,W,F. It will stay a class on Tuesday and Thursday. For now, open gym will go until Noon M-Th, and end at 1030 on Friday. We are going to be adding in more kids classes starting in June and will not be having open gym during the morning kids program (10:30-12 Mon/Wed/Fri). In the afternoon, the gym will be open at 3:30 everyday so you can get in early and spend more time on mobility, warming up, or just hang out.
New programs are coming! In June we will be expanding on our youth programs and offering classes for more ages. If you have specific requests on what you’d like to have available for your kids please let Kim know (Email kim@outliercrossfit.com). We are developing programs that will move into the back area of the gym including a weight lifting program and a bootcamp. We are also creating some shorter, 30 minute cardio intensive classes. Standby for exciting things coming your way in the next few months!
Lastly, congrats to Dan M for winning the title of chili champ for the second year in a row! Brandon D and Dave S (Sam’s husband) were only a few votes behind. The chili was all delicious and we had 8 contenders!
2017 is off to a great start and the Outlier team is sure it will be the best year yet!
Clint