PROXIMAL STRENGTH ENDURANCE NEWS AND NOTES

Grinding Away on a Monday!

Post WOD Pic 11-22-2021

TWELVE DAYS OF ENDURANCE!

Little Endurance 12 Days of Christmas!

Mark your calendars on December 20, 2021. We will be having our annual 12 Days of Endurance Christmas workout. We invite everyone to join us and dress up in you favorite holiday gear.

WORKOUTS FOR THE WEEK OF 12.5.2021

Monday 12.6.2021 @5:30 pm

calorie overload 

Partner 

Athlete A calories 

Athlete B AMRAP movement 

Then 

Athlete B calories 

Athlete A AMRAP movement 

Score will total reps achieved for Sit Ups; Air Squats; Push Ups; Burpees.

Each pair will complete all calories programmed before moving on to the next domain.

24-21-18 Cals Runner 

Sit Ups AMRAP

Rest :90 

21-15-9 

ECHO Bike Cals 

Air Squats AMRAP

Rest :90 

15-12-9 

Ski Erg Cals 

Push Ups AMRAP

Rest :90 

50 40 30 20 10 DUs or x2 Singles

Burpees AMRAP

Done!

You will score total reps of sit-ups, air squats, push ups, and burpees.

Thursday 12.9.2021 @5:30 pm

Time Crunch

Thirty Two Minutes: 

Eight Total Rounds.

Every Four Minutes 

Rx: 500 meters or 50 Cals 

Scaled: 400 meters or 40 Cals 

Rest remaining time

Score your slowest 500/400m or 50/40 cals time.

Turkey Day Hangover!

Great day for 5k Gone Bird! There was a great turnout and glad to host the even again. Thanks to Jeremy and Jenny for putting on a successful event.

Workouts for the week of 11.28.2021

Monday 11.29.2021 @5:30 pm

leg burn

Thirty-Six Minute Running Clock AMRAP:

400m run

15/12 Cals Echo Bike

300m run

12 Burpees over Sandbag

200m Burden Run w/50/35 lb sandbag.

9 Lunge Squat Sequence. Perform L/R lunge and then Air Squat w/Sandbag on back rack.

Score will be AMRAP (Rounds/Reps)

Thursday 12.2.2021

1-900-RUNFAST

Forty Minute Overall Running Clock:

0:00-21:00

Twenty One Minute Running Clock:

Every seven minutes perform the following sequence.

600m Run, Rest :60, 300m Run. After completion rest remaining time.

21:00-25:00

25:00-40:00

Fifteen Minute Running Clock:

Every three minutes perform a 300m run for time. After completion rest remaining time.

There will be a sequence of five rounds.

HAPPY THANKSGIVING FROM THE PROXIMAL STRENGTH ENDURANCE CREW!

We want to wish all of our athletes who enjoy and participate in our classes week in and week out. We couldn’t do it without support from the gym and our members. Thankful for all of the many blessing you provide us every day. Love you all.

This week we will be having our normally scheduled class on Monday at 5:30 pm.

Turkey Day workout!

THANKSGIVING DAY!! 🦃 The one and only “5k Gone Bird” family-friendly fun run is back!When: 8-10am at @proximalstrength | @crossfitspringfield 🏃🏽‍♀️ Join us as we celebrate fitness before we feast w friends and family.This event is open to the public – free entry for Proximal Strength members. Non-members: $10 drop in fee for adults / $5 for kids.5K Gone Bird consists of 5 – 1000m runs with basic CrossFit movements in between each run. It will be fun and scalable for all ages and fitness levels!Doors open at 7:30am. We will start the first heat promptly at 8am. You may start anytime after 8am but all athletes will need to be finished by 10am as the gym will close at that time.Be sure to like, share, and invite your people!! 💪🏽

WORKOUT for the Week of 11.21.2021

Monday 11.22.2021 @5:30 pm

partner up

Eight Rounds: Partner Version.

10/8 Cals Echo Bike

20 Walking Lunges with Medball #30/20

10 Burpees

20 Air Squats to Medball

Run 200m. Each athlete will run 200m together.

Four Rounds: Individual

You will perform four rounds of above movements and you will run 400m.

Also if there is time remaining in class there will be an additional abs class afterwards.

Happy Thanksgiving! 11.25.2021 @7:30 am – 10:00 am

5K Gone Bird!

1000m Run
30 Hand Release Push Ups
1000m Run
30 Parallette Squat Jumps
1000m Run
10 KBS (55/35#)
10 Box Jump Overs (24/20″)
10 Burpees
1000m Run
30 Stationary OH Lunges (45/25#)
1000m Run
30 Thrusters (45/35#)

PROXIMAL STRENGTH NEWS AND NOTES 11.14.2021

Dogwood Canyon and Other Stuff!

Bid weekend for some of our athletes at Dogwood Canyon and then some of our peeps not so athletic. Fun was had no matter if your were working out or not.

Barb and Scott knocking it out this weekend.
Tosh and Sandy!

Workouts for the Week of 11.15.2021

Monday 11.16.2021 @5:30 pm

run

2 Sets

800m or (4 minutes) at Easy Pace.

200m or (1 min) at Fast Pace.

Rest 1 min,

600m or (3 minutes) at Easy Pace.

200m or (1 min) at Fast Pace.

Rest 1 min,

400m or (2 min) at Easy Pace,

200m or (1 min) at Fast Pace.

Rest 3 min b/t sets.

You will score each set separately for two total scores.

Thursday 11.19.2021 @5:30 pm

jump around 

Thirty Minute Running Clock:

400 m Run

30 Double Unders or 50 Singles

20 Med Ball Bearhugger Jump Squats #30/20 medball.

This will be a AMRAP (As Many Rounds or Reps As Possible) within the time cap.

PROXIMAL STRENGTH ENDURANCE

Week of 11.7.2021

Fall Time Change

Yes Indeed!

The time change is coming and means we will be losing daylight. Be sure to dress appropriately so you can be seen. Programming will be determined by daylight and colder weather, so there will be some inside workouts.

Workouts for the Week of 11.7.2021

Monday 11.8.2021 @5:30 pm

odds even

600 m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

500m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

400m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

300m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

200m at Moderate pace, 100m walk, 200m fast pace.

This will be a longer workout with shorter intervals with longer intervals. This would be categorized as a V02 max type workout. Shorter distances with more rest.

This workout will be for total time.

Thursday 11.11.2021 Veterans Day HERO WOD!

HERO WOD: EMILIO RIVERA
  • For Time
  • Buy-In: 800 meter Run
  • Then, 5 Rounds of:
  • 22 Push-Ups
  • 21 Air Squats
  • 33 Mountain Climbers
  • 10 Burpees
  • Cash-Out: 800 meter Run

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete the buy-in of 800 meter Run, then 5 rounds of 22 Push-Ups, 21 Air Squats, 33 Mountain Climbers, and 10 Burpees. To complete the workout, perform the cash out of another 800 meter Run.

Score is the time on the clock when the cash-out is completed.

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete the buy-in of 800 meter Run, then 5 rounds of 22 Push-Ups, 21 Air Squats, 33 Mountain Climbers, and 10 Burpees. To complete the workout, perform the cash out of another 800 meter Run.

Background: This workout is dedicated to Firefighter Emilio Rivera who passed away on October 21, 2019.

Emilio joined the United States Marine Corps in 2009 and was assigned to artillery in the 5th battalion 11th Marines unit where he specialized in HIMARS. While serving, Emilio and his battalion/unit broke two military records while overseas.

After four honorable years of service, Emilio returned to his family in Pasco County, Fl. After a few short months after his discharge, Emilio had the urge to continue his service. Emilio attended the Florida State Fire College and received the “Top Dog” reward which is earned by having the overall best physical shape and dedication among his classmates.

After fire academy, he was hired on by Marion County Fire Rescue, he served 5 years as a Firefighter/EMT.

Firefighter Rivera, a proud United States Marine Corps veteran, and firefighter for over five years, was loved and respected by all. His drive, determination, and work ethic inspired all who he came into contact with. He was assigned to Friendship Fire Station #21, Operations Station #33, and most recently the Villages of Marion Station #10.

The workout was designed by the Emilio Rivera Foundation @theemilioriverafoundation to be done in October every year.

The rep scheme signifies:
– 22 Push-Ups for 22 veterans who take their own life every day
– 21-33-10 reps for Emilio’s stations.

PROXIMAL STRENGTH NEWS AND NOTES

Hard Work and Effort=Win!

Winner Winner Chicken Dinner!

Shout Out to Sandy for winning her first race. If you see Sandy give her a shout out.

Now you have Won!

Workouts for the Week of 10.31.2021

Monday 11.1.21 @5:30 pm

highway to ruin

Twenty Five Minute Running Clock: 

0:00 – 4:00 Max Calories Runner or Choose distance for Outside Run 600m for >8:00 pace; Run 800m <8:00 pace. Rest remaining time.

4:00 – 5:00 Rest

EMOM: 5:00 – 20:00 

Minute One: 4 Devils Press DB 40/25 or 25/10 x2

Minute Two:  6 Squat Cleans DB x2

Minute Three: 8 DB One Arm Thrusters (Partition as needed)

Minute Four: 10 DB Shoulder to OH x2

Minute Five: 12 DB Push Ups 

20:00 – 25:00 Max Calories Runner or Choose distance for Outside Run 800m for >8:00 pace; Run 1000 <8:00 pace.

This will be a V02 Workout.

You will score total calories or times for your first and last run.

punch the clock

Thirty One Minute Running Clock:

Clock 0:00 – 12:00 

4×3:00 minute intervals

Minute One: Run :40 seconds, rest :20

Minute Two: Run back to start line >= distance ran from previous interval. 

Minute Three: Rest

Repeat x3

12:00 – 24:00 

4×3:00 minute intervals

Minute One: Run :45 seconds, rest :15

Minute Two: Run back to start line >= distance ran from previous interval. 

Minute Three: Rest 

Repeat x3

24:00 – 27:00

Forward Progress for three minutes. 

Each minute you will run this sequence.

Run :20 seconds>Rest :20 seconds>Run :20 seconds for three minutes.

27:00 – 28:00 Rest

28:00 – 31:00 Run back to start line >= distance ran from previous intervals. 

Goal of the interval runs is to run a timed interval, then attempt to equal or match distance from previous run within the time cap.

Please read details of each timed section. You will be running timed run and rest. The rest is a quick turnover so be prepared to push the runs each round.

There will be no timed scores this workout.

This will be a Lactate Threshold workout.

.

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)

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