I first met Louis a couple of years ago and immediately loved his energy and attitude. I instantly challenged him the first day I met him to get better and stronger. We love you buddy. Good Luck in your journey.
If you don’t know Louis Chaix, he’s been a member Proximal Strength for the past two years while he’s attended school and played hockey Missouri State. When Louis was 6 years old, he developed a rare skin disorder, Toxic Epidermal Necrolysis (TEN), the most severe form of Steven Johnson Syndrome, that almost took his life. Thankfully, Louis fought, survived, and is here with us today. Now he’s raising funds and awareness to help others who are fighting the same battle he’s fought by rollerblading from LA to NY, starting June 1st!
This is what I look like when I go to program every week! Maybe we will get outside sometime this year. It will be here before we know it. This week we have some great programming and look forward to seeing some of the new faces popping up in class lately.
Workouts for the Week of 4.24.22
Monday 4.25.22 @5:30 pm
The focus is on hitting your sprints with as fast as you can maintain. Use the walks for recovery since this is the only rest you will receive during the intervals. This will be considered a Speed Workout.
Focus on maintaining your speeds during the 160m sprints.
Outside Course: Run to 160 m mark and walk back to start line.
Inside Assault Runner: Run 160m then walk to 320m mark. Reset your runner quickly and repeat the same sequence x6.
This “Jonesy” Hero WOD is dedicated to LCpl Andre Jones who was killed in action on May 30, 2011, as a result of a Green on Blue incident at COP Marshal in the center of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT Team based at COP Mashal who’s task was to the train the ANA Company stationed at the Combat Outpost.
The workout is from australianherogames.com, who say “The movements selected for this WOD are the Rope Climb and Running, both movements are near and dear to all soldiers the world over. When home on leave Andrew enjoyed going for runs with his father to catch up and unwind. The total distance for the runs is 2.4km which is the standard fitness test for all members of the Australia Defence Force. The rope climbs are something that all soldiers regardless of their corps must master during their recruit training at the Home of the Soldier, Kapooka.”
WORKOUTS FOR THE WEEK OF 4.17.22
Monday 4.18.22 @5:30 pm
Thirty Minute Running Clock:
EMOM: Perform every run sequence within a minute, rest any remaining time.
1:00 rest (20:00-21:00)
21:00 – 24:00
200m run (scale with 150m run if needed)
1:00 rest (24:00-25:00)
25:00 – 30:00
Run 300m rest :30 run 400m.
You will time your 300m and 400m runs. You must complete both runs within the 5 minute time cap.
This will be considered a V02 Max workout. Focus on getting thru the prescribed intervals within each minute and time caps.
Do you feel like this? You never know until you try it. Just like most workouts, you can scale our running workouts too. The main thing is to just get started somewhere. We always encourage athletes to step away from the regular group wods and check us out.
Workouts for the Week of 4.10.22
Monday 4.11.22 @5:30 pm
Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace. This a benchmark workout for Proximal Endurance.
(SCALED VERSION) 6 to 8 rounds ideally. This will be up to each athlete. If you feel good then keep pushing through.
This is a Speed and Aerobic Threshold workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.
Push through the 200 meter intervals at each varying pace. Just keep moving.
Determine your paces prior to the workout.
60 seconds x 7:00 Mile PR= 420 seconds
420/8= <:53 seconds Mile PR Pace
Then :53×1.5= :79 second pace for recovery 200m
My paces would be :53 seconds for MilePR Pace and :79 seconds for 200m recovery.
Workout is for total time.
Thursday 4.14.22 @5:30 pm
1000m progressive run intervals need to have negative pacing strategy, meaning the 2nd 500m must be faster than the opening 500m. Time each 500m interval. You may need to reset or check your time after the opening interval to beat the time ran.
7x(200m fast pace, 100m easy pace), check each 200m interval for time. The 100m easy intervals must take the same amount of time as the previous 200m fast interval (or less).
1000m progressive run. The total run time of this interval must be faster than the first 1000m interval.
There will be two scores on this workout. You will score each 1000m run for time.
This week we will be testing two benchmark workouts from our program. We like to test our capacities every once and awhile in our programming. It’s very simple, but often effective. This week we will be on the bridge, and then do a Mile Time Trial on Thursday. This is a good week to check us out.
Crawl, Run, Walk
This is the final week for the crawl, run and walk challenges.
You will perform:
85/90/95/100 m Bear Crawls
1300/1400/1500/1600 m Run and Walks.
Record your One Mile Time to see if you have made any progress.
Workouts for the Week of 3.27.22
Monday, 3.38.22 @5:30 pm
Twenty Minute Clock:
As many over and back on the bridge. Over and back is two reps and so on.
This is a good aerobic workout with no particular pace, but keep a steady pace throughout the workout.
Score the total amount of intervals competed within the time cap.
We have a rX+ version which the athlete will wear a weight vest. If you choose to wear a vest, then feel free to do the workout with a vest.
After the bridge repeats, there will be a coach led Abs Class.
Thursday, 3.31.22 @5:30 pm
one mile time trial
This will be a max effort one mile run for time.
It is recommended to not wear any timing device and base your pace on how hard you feel like pushing the tempo. Find a pace and run fast.
After the time trial, recover fully.
We will then do some sled work.
sled work make the legs work
Fifteen Minute Running Clock:
Work two minutes (2:00), rest :60 x5
You will push 25 feet one way, and then push back 25 feet. Repeat sequence for the entire two minute duration.
Males use one #45 lb plate, Females us one #25 lb plate. If you want to add weight, this will be up to each individual athlete.
There is no measure on this workout. You can also pair up with a partner on this workout.
I am passionate about DOING something to alleviate human need and suffering in our world. Recently, I enrolled in a nutrition program to ensure that I’m entering my 30’s as strong and healthy as possible. In the process, I was reminded that it’s a privilege to be able to choose what type of food I eat and when. I’ve seen firsthand the difference something as simple as a meal can make in someone’s life. When our basic needs are not met, we STRUGGLE to move through life on a healthy trajectory. This month I turn 30 and I cannot think of a better way to begin a new decade than by getting my friends and family together to give back! I want to invite you to take a moment to recognize the blessing and resources that you have in your life and acknowledge how those have impacted you. Hope and I personally give to Convoy of Hope’s feedONE program which feeds one child for an entire month for only $10. We believe 100% in what they are doing to alleviate hunger, provide resources and meet real human needs across the world. My goal is to raise $3,600 by March 31st to feed 30 children for an entire year through Convoy’s feedONE program. Will you please join me? – Andrew
Reminder: this is happening NEXT SATURDAY, MARCH 26th
WHO? Proximal fam!—Open to outside guests who are encouraged to make $30 donation to the feedONE campaign.
WHAT? Participate in a WOD to bring awareness to the goal of raising $3,600 to alleviate hunger in 30 children for an entire year though Convoy of Hope’s feedONE program. The goal of feedONE is to see lives changed as they promote healthy children and communities that are free from poverty and hunger. Many of the children enrolled in this initiative have their only meal of the day at school. feedONE feeds and monitors the health and growth of children each day in El Salvador, Haiti, Honduras, Kenya, Nicaragua, the Philippines, Ethiopia, South Africa, Guatemala, and Tanzania
WHERE/WHEN? Proximal Strength March, 26th 9am & 10am group WOD’s–members do NOT have to make a donation to be part of the workout…donations to feedONE is purely optional!
WHY? 66 million primary school-age children attend classes hungry across the developing world. 16,000 children die every DAY of childhood hunger and malnutrition.
HOW? Participate in the “feedWOD” and make a donation to Andrew’s feedONE campaign which will raise $3,600 to alleviate hunger in 30 children for an entire year