PROXIMAL STRENGTH NEWS AND NOTES 10.24.2021

Pumpkin Spice y’all!

WORKOUTS FOR THE WEEK OF 10.24.2021

Monday 10.25.2021 @5:30 pm

downhill

This will be for overall time.

600m Run

Rest 2:30

500m Run

Rest 2:00

400m Run

Rest 1:30

300m Run

Rest 1:00

200m Run

Rest :30

100m Run

Done.

The goal is to hit the fast pace for interval ran. This will be a speed endurance workout. Focus on fast paces for the duration.

Thursday 10.28.2021 @5:30 pm

Keep Moving

Thirty Minute Clock:

Every Five Minutes perform the following for time.

Run 100m Outside or Inside.

10/7Calories Ski

10/7 Calories Bike

10 GHD or 20 Sit Ups

Once Complete rest remaining time.

There will be six total rounds.

rX += Add one calorie each round on ski erg and echo bike.

This will be a lactate threshold workout.

You will score each round for six total scores.

PROXIMAL STRENGTH NEWS AND NOTES WEEK OF 10.17.21

HERO WOD WEEK

Come join us this week for our monthly HERO WOD. We will be taking on HERO WOD “Clovis” This will be modified to fit within a normal class time this week.

1st Lt. Clovis T. Ray

Army 1st Lt. Clovis T. Ray died March 15, 2012 serving during Operation Enduring Freedom. Ray, 34, of San Antonio, TX; assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15 in Kunar Province, Afghanistan, when insurgents attacked his unit with an IED.

Ray gave up a lucrative career in investment banking to join the Army. He was on his first deployment and was due back in a month.

He is survived by his wife, Shannon; son, Dean; parents, Bob Ben Sr. and Cecilia; brothers, Eddie and Bob Ben Jr.; and sister, Jennifer.

This Hero WOD was originally posted by CrossFit’s Mainsite on November 11, 2012.

WORKOUTS FOR THE WEEK OF 10.17.21

Monday 10.18.21 @5:30 pm

cochise

45 Minute Running Clock:

Walk 50 meters, jog 150m, rest :10 seconds, run 200m Fast Pace = 1 Round.

Rest :30

Repeat this sequence in AMRAP style (Rounds and Reps)

If you are in the middle of the round, 100m=1 Rep.

The run sequence will consist of walking to 50 meter mark, jogging to the 200m turnaround mark, then 200m run back to start line. All runs will be within a 400m course.

The 150 m jog should be at a easy conversational pace.

The 200m run will be at a pace as you can maintain equal or faster than your MILE PR pace.

This will be a aerobic workout with elements of speed.

Thursday 10.21.21 @5:30 pm

clovis .5

You will have different options to complete this workout.

This will be partner style workout this week or you can tackle this individually.

Option 1:

“Clovis” .5

For Time:
Run 5 miles
150 Burpees Pull Ups

Ten Rounds:

Partner run 400m (will count as 800m towards overall miles ran)

15 Burpee Pull Ups. Partition as needed.

Option 2:

“Clovis” RX

Ten Rounds

Partner run 800m (Will count as 1600m towards overall miles ran)

15 Burpee Pull Ups (Partition as needed)

Option 3:

As individual performed as written.

“Clovis”

Run 10 Miles

150 Burpee Pullups

(Partition as needed)

NEWS AND NOTES WEEK OF 10.10.2021

PROXIMAL STRENGTH ENDURANCE

Rally Squirrel Falls short for Cards!

Even though the Redbirds fell short in there baseball season, this doesn’t mean you can’t rally and join us this week. It’s easy to get distracted in your training and little post-HOA blues. If you need a change, come check us out this week.

Workouts for the Week of 10.10.2021

Monday 10.11.2021 @5:30 pm

allison wrote this

Twenty Seven Minute Running Clock:

0:00 – 12:00

400m Ski

10 D-Ball Cleans (100/70)

400m Assault Runner

10 D-Ball Cleans (100/70)

20/15 cals Echo Bike

Complete as many rounds and reps within the time cap. Once you complete the round, start over at top with ski again.

12:00 – 15:00 Rest

15:00 – 27:00

Complete for time.

20/15 Echo Bike

10 D-Ball Cleans (100/70)

400m Assault Runner

10 D-Ball Cleans (100/70)

400m Ski. Done.

Thursday 10.14.2021 @5:30 pm

walk around 

Warm Up:

30 m Fast Walk at Max Effort.

20 m Slow Walk.

No Rest B/T sets or reps.

Then

5 Sets:

200m Moderate Pace (Goal is under 1:00)

100 Fast Walk in sub 1-Minute.

400m Moderate Pace (Goal is under 2:00)

100 Fast Walk in sub 1-Minute.

No Rest B/T sets.

Moderate Pace should equal :30-:35 seconds per 100m ran.

This will be for overall time.

PROXIMAL STRENGTH NEWS AND NOTES 10.3.21

It’s Fall Y’ALL!

It’s a great time of the year with fall around the corner and cooler temps are great for some outside running. As the weather gets a little cooler, remember to dress accordingly. Looking forward to another fall running season.

WORKOUTS FOR THE WEEK OF 10.3.2021

Monday 10.4.2021 @5:30 pm

50 Ways to ...................

Four Rounds for Time:

5 x100m Shuttle Runs (You will run 50m forward then 50 m backward)

2x 50 meter Sled Push (4×45 Males; 2×45/1×25 Females)

Push sled from start line to 50 meter turnaround and back.

Rest and Recover 2:00 B/T rounds.

Repeat above sequence x3

Thursday 10.7.2021 @5:30 pm

Repeat Violation 

For Time:

400m Fast, Rest 2:00 (Goal Pace <2:00 or faster or wherever your Mile PR pace falls)

600m Moderate, Rest 2:00 (Goal Pace <3:00)

300m Fast, Rest 2:00 (Goal Pace <1:30 or faster or wherever your Mile PR pace falls)

500m Moderate to Fast, Rest 2:00 (Goal Pace <2:30 or faster or wherever your Mile PR pace falls)

200m Fast, Rest 2:00 (Goal Pace <:60 seconds or faster or wherever your Mile PR pace falls)

500m Moderate to Fast, Rest 2:00 (Goal Pace <2:30 or faster or wherever your Mile PR pace falls)

300m Fast, Rest 2:00 (Goal Pace <1:30 or faster or wherever your Mile PR pace falls)

600m Moderate, Rest 2:00 (Goal Pace <3:00)

400m Fast, Rest 2:00 (Goal Pace <2:00 or faster or wherever your Mile PR pace falls)

PROXIMAL STRENGTH NEWS AND NOTES WEEK OF 9.26.2021

HOA Hangover!

Karen and Summer crushing a sand bag run at HOA this week!

This week we are concerned with your recovery this week. If your needing to move and get going this week, come check us out to get over those post HOA sore legs and bodies. The most important thing is to get moving at some point during the week.

WORKOUTS FOR THE WEEK OF 9.26.2021

Monday 9.27.2021 @5:30 pm

i'm sore

8 Rounds:

Run 50 meters (Moderate pace)

Walk 50 meters

Run 100 (Moderate pace under :30 seconds or faster)

Walk 50

Run 150 meters (Moderate Pace under :90 seconds or faster)

Rest :60

After class there will be a ab workout prescribed by the coach.

Thursday 9.30.21 @5:30 pm

veggie stew

Thirty Two Minute Running Clock:

200 m Run

200 m Ski

10/8 Calories Echo Bike

200 m Row

Rest :60

Complete as many rounds and reps within the time cap.

PROXIMAL STRENGTH NEWS AND NOTES 9.19.21

Heart of America Competition this Week.

Aracelli Kenyon running fast with a worm!

Schedule of Events

Thursday, September 23 at Proximal Strength (CrossFit Springfield)
Early Team Check-In: 6:30pm-7:30pm (1 athlete checks in the whole team)
Final Judges Clinic: 6:30pm-7:30pm

Friday, September 24 at Proximal Strength (CrossFit Springfield)
Team Check-In: 2:00pm-4:00pm (1 athlete checks in the whole team)
Opening Ceremony: 3:30pm 

Welcome by HOA Director Jeremy Mhire, Invocation by Gregg Mhire, National Anthem by Rachael and Josh Mhire

Mandatory Athlete Briefing 4:00pm 

Event Kick-Off | First 35+ Heat for Event 1 Begins 5:00pm, Scaled 5:36pm, RX 8:05pm*

Saturday, September 25 at Proximal Strength (CrossFit Springfield)

Athlete Briefing for Saturday Events: 7:15am 

HOA 2021: 8:00am-8:00pm*

Sunday, September 26 at Proximal Strength (CrossFit Springfield)

Athlete Briefing for Sunday Events: 7:15am 

HOA 2021: 8:00am-3:00pm*

*Event and Heat Times are Subject to Change

Workouts for the Week 9.19.21

Due to Heart of America Competition this coming weekend, the gym will be prepping on Thursday evening. There will be no scheduled class that night (9.23.21).

Monday 9.20.2021 @5:30 pm

tko

Round One:

5 sets

100m Sprint Pace

300m Easy “Active Recovery” Pace.

No rest B/T sets.

Rest 3:00

Round Two:

3 Sets

300m Fast Pace

100m Recovery Walk

No rest B/T sets.

Rest 3:00

Round Three:

400m Run Fast pace

Rest :60

400m Run Fast Pace.

Done!

PROXIMAL STRENGTH NEWS AND NOTES 9.12.2021

Remembering 9/11

I was old enough to remember and was filled with shock, disbelief, fear, and ultimately anger. Twenty years later, we now can reflect on the courageous heroes who sacrificed there lives to save others. There were angels present during this day and they saved countless lives.

I remember this image to this day, and it always sticks with me. Tragedy in front of my eyes.

But this image gave me hope as the day went on and gave me courage and hope we will move on.

This week we will be honoring those lives lost with a tribute workout for the lives lost on 9/11.

WORKOUTS OF THE WEEK OF 9.12.2021

Monday 9.13.2021 @5:30 pm

9/11 Relay

As a class, run one mile. If you finish before the last person, you will turn around run in with the last person to finish.

Rest 111 seconds (1:51) as a class.

Then,

11 Rounds

90 meter relay run.

This will be ran as a class.

If there are ten people in class, the first athlete will run to the 45 meter mark and back and then hand the baton to the next person and so on until you get back to the first athlete again. Repeat this sequence x10.

Rest 111 seconds (1:51) after last runner completes the last interval.

Then run one mile as a class. If you finish before the last person, you will turn around run with the last person to finish.

The goal this workout is to keep moving, press on, and don’t leave anyone behind and work as a team.

There is no measure this workout.

Thursday 9.16.2021 @5:30 pm

ditto

800 meter Moderate/Fast

Rest 2:00 minutes

2(x600m mod/fast, 1 min walk)

Rest 1:00 minute

3(x500m mod/fast, 1 min walk)

Rest 1:00 minute

4(x300m mod/fast, 1 min walk)

Done.

Detail:

This is a longer version of last Thursday’s run wod. Little different distances, but goal is to hold a moderate pace into a fast pace.

Capacity:

Aerobic Threshold

Hints:

Focus on your splits and try to get faster by the end of each interval.

Score:

Total Time

PROXIMAL strength news and notes 9.5.2021

Labor Day Holiday

The fruits of our labor are often not celebrated enough. Take time to enjoy a longer weekend and take in some family time or leisure time.

We will not have our regularly scheduled class Monday, September 6th. We will resume our normal programming Thursday, September 9th.

Enjoy the weekend.

Workouts for the Week of 9.5.2021

Thursday 9.9.2021 @5:30 pm

heart and soul 

800 m Moderate to Fast pace (Work up to fast pace on back end of interval)

Rest 2 Min

2x(400m Moderate to Fast pace, 1 min walk b/t)

Rest 2 Min

3x(300m Moderate to Fast pace, 1 min walk b/t)

Rest 2 Min

4x(200m Moderate to Fast pace, 1 min walk b/t)

PROXIMAL strength news and notes 8.29.2021

HEART OF AMERICA COMP!

HOA 2021! Are you ready?

When: Friday, September 24 – Sunday, September 26, 2021

Where: Proximal Strength – Springfield, MO

1900 W Sunset St, B100, Springfield, MO 65807

Fitness is cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. At The 2021 Heart of America Team Competition presented by JUNK | 1st Phorm, every team – regardless of division – will be collectively tested in each of these 10 domains.

For the next few weeks, is your last chance to get in some endurance training. If you have competed in the past, you know that running, rowing, ski, and bike have been a key part of the events. Come check us out and get in a few classes to test your fitness and capacity before the big event.

Kim and Justin Bad Assery!

Workouts for the Week of 8.29.2021

Monday 8.30.2021 @5:30 pm

usain bolt

4×100 meter runs; rest 1:00 b/t intervals. Hold 2-3 seconds each interval. Fast Pace is desirable, but maintain as fast you can maintain.

Rest 2:00

4×400 meter runs; rest 2:00 b/t intervals. Hold 3-5 seconds each interval. Fast Pace is desirable, but maintain as fast as you can maintain.

Rest 2:00

1×800 meter run; Maintain your 400m pace from above. This generally should be treated as fast pace or faster.

Done.

After completion of fast 800 m run. Perform a 800 m jog at easy pace for recovery purposes.

Details:

Designed to hit some short intervals at fast tempo and pace. The intervals are broken up and significant rest between intervals.

Capacity:

V02

Hints:

Stay steady and hit your paces each interval. The 800 m run, measure your 100 m paces to stay on pace from previous intervals.

Score:

Total Time

Thursday 9.2.2021@5:30 pm

green mile

1-Mile Run with weight vest or carry a 30/25/20/14 lb medball if you don’t have a vest. Pick your weight.

We will be using the Mile Time Trial course for your run.

After completion of run.

We will be having some ab work and core work.

Details:

We’ve ran a mile before, but can you complete it with vest or medball. Just a new test and challenge.

Capacity:

Strength/Aerobic

Score:

Total Time

proximal strength news and notes week of 8.22.2021

School Daze

Every summer the school year goes by faster and faster. Just shouting out to all of our parents and kids to enjoy the first day and embrace it.

Kids work hard, focus on your goals and achieve success this year.

Parents don’t act to excited when the kids leave for school!

Week 3 Echo Bike Challenge

Hope people are getting a chance to enjoy our new Echo Bikes. The more you train on the device, the better you get. Keep at it.

Watch Wodify for this weeks workouts.

Workouts for Week of 8.22.2021

Monday 8.23.2021 @5:30 pm

airborne shuffle

4 Sets:

400m Moderate Pace (Goal Pace focus is <:30-<:40 per 100 m interval)

Rest :60

200 meter shuttle runs. No designed pace but increase intensity each interval. Goal is to hit the shuttle runs <:60 to :75 seconds. (Run to 10m and back; run to 20m and back; run to 30m and back; run to 40m and back; Done)

Rest :60

200 m Fast as you can maintain.

Rest :60 seconds between set.

After Completion of Workout there will be a Abs class.

Details:

This will be a fast moving workout with limited rest. 400m runs will be at a moderate pace. So run appropriate paces. Shuttle runs are keeping athletes moving into your fast 200m. This is designed to work on various intervals within a 400m capacity.

Capacity:

Speed Endurance

Hints:

400m runs find a moderate pace and stick with it. Power through the shuttle runs and hit the 200 m with some intensity.

Score:

Total Time

Thursday 8.26.2021 @5:30 pm

in my belly

Thirty Minute Running Clock (AMRAP)

100 m Run 10 sit ups or 5 GHDs

200 m Run 11 Sit Ups or 6 GHDs

300m Run 12 Sit Ups or 7 GHDS

400m Run 13 Sit Ups or 8 GHDs and so on………….

You will continue this sequence by adding 100m to each run and 1 Sit Up/GHD each round.

Details:

There is no designed pace on the runs. Keep moving through the sit ups/GHDs.

Capacity:

Lactate Threshold

Hints:

GHDs can tax your core. If you aren’t comfortable with high volume GHDs then stick with sit ups.

Score:

Total Reps (100m ran=1 rep) and Sit Ups/GHDS count as one each.

rX+ is GHDs

Keep Moving, Never Quit, Never Give Up, Press On!