Proximal strength endurance news and notes 4.18.21

Just a little running with sandbags on a Saturday Morning!

Carrying H.E.R. Weight “Get Ready to Lift”

Carrying H.E.R. Weight Awareness!

This past Saturday, Lashat’a Marie and Serenity Burnette, raised awareness with a workout hosted at Proximal Strength. All proceeds went to The Rebound Foundation.

Serentiy and LaLa hamming it up before the workout!

Rebounding Off The Court
A 501c3 organization, founded by Dana and Christina Ford, that raises funding and awareness to help renew and restore women, who are courageous enough to Make A Recovery from Domestic Abuse and help build a new generation that promotes healthy relationships. It’s our mission to support women in their fresh start by providing a supportive and safe home and prevent youth from entering the cycle of abuse. The Rebound Foundation currently provides service in Springfield, MO and Chicago, IL.

Thanks to Lashat’a and Serenity for allowing us to shine a light on this foundation.

Endurance Workouts for Week of 4.18.2021

Week 2 of 12 Week Cycle

This week’s focus is on 150m repeats and our monthly HERO WOD.

On Monday, we will be training in the V02 Max capacity.

Monday 4.19.2021 @5:30 pm

Short Interval


Round 1:

4 sets:

150 m run, hold :05-10 seconds per run.

150m Walk

150 m run, hold :03 – :05

150m Walk

:90 second rest in between sets.

Rest 3:00 between rounds.

Round 2:

4×150 meter runs, rest :90, hold as fast as you can maintain. Try for negative splits on each interval.

Workout Detail:

The goal is to establish and determine your pace with Round 1. The second round, you will focus on maintaining a pace faster than Round 1 intervals.

Aerobic Capacity


Workout Hints/Pitfalls:

The volume of runs will begin to hit your capacity. Get good recovery from the walks each set. Round 2 is meant to push and test your paces after a little volume in Round 1.

Focus on paces and make adjustments if necessary.

Your Score:

Total Time.

Thursday “HERO WOD” 4.22.21

  • AMRAP (with a Partner) in 23 minutes
  • 200 meter Partner Run
  • 94 Double-Unders (Scale Singles 188)
  • 29 Burpees
  • 3 Rope Climbs (Rope options 9 Chest to Bar Pullups or 12 Ring Rows)

This British Hero WOD is dedicated to former Royal Marine Commando James Holloway who “made the ultimate sacrifice whilst out on tour in the Middle East.”

He is a former member of Form Leeds, a physical fitness center in Leeds, a city in the northern English county of Yorkshire.

“Holloway” was first posted on the Form Leeds Facebook Page on November 3, 2017. They created and dedicated the workout at the request of Rob Chadwick.


  1. Be sure to wear a watch. Coaches can keep times for you, but it’s easier if each athlete has there own watch.
  2. Girls on the Run 5k is on Saturday, May 1, 2021. The location is at Missouri State University. Here is the link for registration:

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Proximal strength endurance news and notes week of 4.11.2021

5K After Results
Awesome People and Athletes with the Flamingo!

Endurance Total Week Success!

We had a good week of Time Trials. Kudos to all of the athletes who came out and tested the various miles and meters. We always appreciate the efforts of our athletes.


You have a purpose. He’s got you and YOU’VE GOT THIS! Thanks for the encouraging words Kylie!



WEEK OF 4.11.2021

Week 1 of 12 Week Cycle.

Week 1 will focus on 100/200/300/400 pacing and intervals.

Speed and Lactate Threshold workouts.

Monday 4.12.2021 @5:30 pm

Short Interval

100 Meter Pace Training

12x100m, with :60 seconds rest in between, hold intervals +/- :03-:05 seconds.

Rest and Recover 3:00.

6×200, 100m recovery walk, reset at start line :10 seconds, hold intervals +/- :01-:03 seconds.

Workout Detail:

This is designed in determining your 100m pace. This is a key component and first step in setting your paces for any type of interval training. Your focus is staying consistent on each interval.

The 200m intervals are a test if you can maintain your 100m paces. The hold window is a little tighter, so the focus is consistency.

Aerobic Capacity


Workout Hints/Pitfalls:

The initial 100m runs could be faster, so prepare for your slow interval when fatigue sets in. History will show you will find your true pace within 3-5 intervals. Once you find this pace, then stick with it.

Avoid the pitfall of starting out to hot. You will know if your interval times have bigger variances as you go along.

Your Score:

Total Time. In Comments records your slowest and fastest times for both the 100 and 200 m runs.

Thursday 4.15.21 @5:30 pm

Long Interval

300/400 Meter Training

6×300, with :90 seconds rest in between, hold intervals +/- :05 – :10 seconds.

Rest and Recover 4:00.

6×400 with 2:00 rest in between, hold intervals +/- :03 – :08 seconds.

Workout Detail

This is designed to find consistency in your 300m and 400m intervals. The hold windows are little bigger, which allow the athlete to find and settle into there true pace. If your hitting a faster pace, stay on it. If your a little inconsistent, then stay at that slower pace and attempt to hit that pace each time. Key is consistency.

Aerobic Capacity

Lactate Threshold

Workout Hints/Pitfalls

The Work:Rest ratio is close to 1:1. The hold windows are little bigger and allows each athlete to settle in not have to fight for your pace in each interval.

The pitfall is the fatigue factor when you reach your 400m intervals. You will have ran a mile with the 300m intervals. Get your rest and recover. If you have too, in between each interval, perform a small recovery walk like 50 meters or something like that.

Your Score

Total Time. Record your slowest and fastest 300/400 meter intervals in comments section.


  1. Be sure to wear a watch. Coaches can keep times for you, but it’s easier if each athlete has there own watch.
  2. Girls on the Run 5k is on Saturday, May 1, 2021. The location is at Missouri State University. Here is the link for registration:

WODS for the week of 4.4.2021

Hope everyone had a great Easter with family.

Endurance Total and 5k Race this Week.

We are going to test out the various capacities this week. The Mile Time Trial was last week, so this week we are going to test different meters. After this week we will be starting a new twelve (12) cycle. I have been going through the archives and be on the look out for a new mixture of workouts. The goal is to establish a baseline time and then test the same capacities after a twelve week training period.

Monday 4.5.21 @5:30 pm

Endurance Total 

This will be a time trial week.

We will run for a time trial pace.

200M, 400M, 600M, 800M. REST 5:00 B/T Interval runs. We will run all intervals with no turnarounds. This will give the class a good chance to hit those intervals without having to stop and turn around.

Your will score each interval separate. This will give you a good base and idea of your pacing for all of our workouts. The goal is to have sufficient recovery to perform a pace as fast as you can maintain.

Thursday 4.8.21 @5:30 pm

5k Race 

This will be a time trial or as fast as you maintain, or just run the 5k to establish your time.

We will run a 5k for time. We will start at the gym and run through Nathaniel Greene park and back to the gym to cover 3.1 miles.

WODS for the week of 3.28.201

Come push a sled, it’s fun!

We will start the week off right with some sled pushes this Monday. We are going to train some endurance strength components Monday and then Thursday will be a Mile Time Trial. This will be a good week to come check us out.

Monday 3.29.21 @5:30 pm

strength day 

35 Minute Running Clock:

This will be a partner WOD. You can perform as individual, use same rep scheme listed below.

0:00 – 5:00 minutes. Each Pair will run together for a 600 meter run. Rest remaining time.

5:00 – 30:00

rX weights:

Male Pairs: (3) 45lb plates; 100lb DBall

Male/Female: (1) 45lb plate; (1) 25lb plate; 100 or 70 lb DBall

Female Pairs: (1) 45lb plate; 70lb DBall

Scaled: Sled Only; Farmers Carry with two (2) KBs; and KB Swings. You will follow same rep scheme listed below.

1 Sled Push; 1 D-Ball Carry; 1 D Ball Clean. You can carry the DBall and Push the sled at the same time. You must perform your D-Ball cleans at the completion of the push and carry.

2 Sled Push; 2 D-Ball Carry; 2 D-Ball Cleans.

You will continue to add one additional push/carry/clean for the duration of the time cap. You will push/carry 20 meters.

30:00 – 35:00

Each pair will run together for a 600 meter run within the five minute time cap.

Workout Detail:

Each pair of athletes can partition the sled pushes, D-Ball carry, and D-Ball cleans as they choose.

Aerobic Capacity


Workout Hints:

Work together and use teamwork to get through the later rounds of the workout. Keep Grinding away.

Your Score:

Total Reps

Thursday 04.01.2021 @5:30 pm

mile time trial

Each athlete will perform a One Mile Run at a Time Trial pace. This will be a all out effort. We will be utilizing the mile course starting at the corner stop sign at the southeast corner of the gym.

There will be a coach led stretching and warm up prior to the mile time trial.

Workout Detail:

This is a good test to either establish your mile time and/or test your training from the past few weeks.

Aerobic Capacity:

This will test all aspects of your training. There will be facets of all capacities.

Workout Hints:

Focus on your 100 meter splits and adjust accordingly to maintain your goal pace. Keep fighting your pace and push through the sticking point. Have a goal in mind. Go for it.

Your Score:

Total Time.

WODS for the Week of 3.21.21


We will not be having our normally schedule class on Monday Night this week, but will have normally scheduled class,  Thursday  at 5:30 pm .

We will be honoring one of our own this week and we will be performing the HERO WOD “WILL” this Thursday.

Thursday 3.25.21 @5:30 pm


In a twenty-two minute running clock, complete for total reps.

4 Minutes: 400 m run+Max Burpees Over Bar. You can also perform regular burpees if your not using a bar or burpees over DB)

Rest Two Minutes.

4 Minutes: 400 m run+Max Thrusters (rX 75/55 lb thrusters) You can also use 40/30 lb DB for a substitute.  Scale with bar only or lighter weight DB’s.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Pull Ups. You can also scale with jumping pull ups, ring rows, or any variation of banded pull ups.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Double Unders. You can scale with single unders or perform parallette jumps, or jump over any object like a barbell or pvc pipe.


WODS for the Week of 3.15.21

Time Change is here!

I am sure no really likes time change, but we sure do like it.  This signifies the change to spring season and the ability to program outdoors. Join us this week as we perform a speed and lactate threshold workout.

Monday 3.16.21 @5:30 pm


5 sets

200 m fast pace

100 m walk within :60 seconds

100 m easy pace

100 m sprint

100 m walk within :60 seconds

Run course will be detailed by coach.

Workout Detail:

We will warm up with 400 m jog, leg swings, ankle rotation, and dynamic drills. We will end with a 400 meter jog with some 20 meter accelerations within the run.  It is important to warm up the muscles for the speed you plan on targeting.

We will then perform 4 sets of 30 m acceleration, 30 m sprint zone (maintain), 30 m decelerate. Walk back to start line.

Aerobic Capacity:


Workout Hints:

Focus on staying light on your feet (pretend your running barefoot on hot asphalt during the sprint).

Your Score:

Total Time.

Thursday 3.18.21 @5:30 pm


2 sets:

:20 second max effort sprint.

Rest :40 seconds

7x (This will be a eight minute run one way, rest 4:00 minutes, repeat set again in same sequence for eight minutes)

:30 second controlled sprint. (Base this on your Mile PR pace)

:30 second easy recovery jog/walk if necessary or needed.

No add’l rest b/t reps.

Rest 4 minutes b/t sets.

Run course will start at the start line. You will run your :20 second max effort sprint. Rest :40 seconds. You will then continue for eight (8) minutes of :30 second controlled sprint/:30 second easy jog/walk around our one mile course towards the stop sign on the south east side of the gym.  If you are at a point where your trending going past the stop sign, continue down road in front of the gym to the Classic Rock parking lot area.

Workout Detail:

The :20 second max effort sprint prior to the main set will drain your energy system. The blowout interval will help isolate the anaerobic energy system to exclusively fuel the muscles in the main set.  The recovery is intentionally  short to create the targeted stimulus and force your body to use the lactate as fuel.  This is a classic lactate tolerance workout.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

This format drives higher levels of lactate as you get deeper into each set. Expect pain and small amounts of slowing within each set.

This is about athlete ownership. Focus on three things:

  1. Define your controlled sprint intensity. What can you maintain for the volume?
  2. Pick your sticking point.  This is the rep that is going to your biggest challenge.
  3. Don’t Quit. Maintain intensity. This is the time to fight.

Your Score:

Total Meters ran for both sets.




WODS for the Week of 3.7.2021

Congratulations to the Clantons!

Welcome Berekiah Everett Clanton into the world. He was 7lbs 6oz and 19.75”. Baby and mommy are doing great, both are strong and healthy.

WODS for the Week of 3.7.2021

Monday 3.8.2021 @5:30 pm

flying starts

5 Sets:

150 m Fast

400 m recovery jog.

Rest 2 min b/t sets.

Workout Detail:

The 150s will be performed as fast as pace as you can maintain.  Focus on getting faster on each interval run.

All intervals will have flying starts – meaning that the interval will start 5 steps prior to the 150m start.  Try to hit the starting line while accelerating to your targeted intensity.

The purpose of the workout is to give the runner an indication of their 400m speed.

Aerobic Capacity:


Workout Hints:

Your first 150 meter run will be your slowest interval. Focus on hitting a faster intensity as each interval increases.

Your Score:

Total Time.

Thursday 3.11.2021 @5:30 pm

two part

Part 1:

200m Moderate Pace

Rest :15 seconds.

400m Moderate Pace

Rest :30 seconds

600m Moderate Pace

Rest :45 seconds

800 m Moderate Pace

Rest :60 seconds.

Part 2:

10x150m any pace w/:10 second rest b/t interval.

Focus on hitting +/- 1 second without looking at your watch after finishing the interval.

Workout Detail:

Moderate Pace should range fall in between :03-:05 seconds slower per 100 meters. Example: 200 meter run Mile PR Pace is :20.  Your goal will be to hit :26 – :30.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

Focus on not hitting a fast pace for this workout. Focus and maintain the moderate pace for each interval. The 150 runs will be at any pace. Focus on just hitting a comfortable recovery pace. Your goal is to be +/- :01 second for each interval.

Focus on hitting +/- 1 second without looking at your watch after finishing the interval.

Your Score:

Total Time.



WODS for the Week of 2.28.21

Fundraising for the HIVE of the Ozarks!

Monday, March 1st  at Proximal Strength/Crossfit Springfield there will be a special fundraising event to benefit The Hive of the Ozarks!

The Hive of The Ozarks is an eatery opening in Willard, MO in March of 2021 to provide persons with disabilities an opportunity work skills.

Devon and Brooke rocking some 80’s

Longtime @crossfitspringfield / @proximalstrength member, Dr. Devon Jarvis serves as Vice President of The Hive’s Board of Directors.

As part of our gym’s ongoing mission to strengthen lives mentally, physically, and spiritually – We are so excited for this opportunity to support The Hive and Devon as they seek to empower those in our community with physical, developmental, and intellectual disabilities.

All donations, proceeds, and drop in funds collected March 1st will go DIRECTLY to supporting this very sacred and impactful mission of The Hive of The Ozarks.
To Learn more about The Hive of The Ozarks or the make a direct donation to their program please visit (link in bio)

WORKOUTS for the Week of 2.28.21

Monday, 3.1.21 @5:30 pm

simply 100

20 Rounds

EMOM 100 m run

This is a original CFE workout.

Workout Detail:

This workout will encompass a very fast turnaround and recovery. Use the time for quick recovery and get ready to run.

Aerobic Capacity:


Workout Hints:

Your fast interval will be at your Mile PR pace. Try to maintain your pace and get back to the line as quick as you can for recovery. Find small goals at a time by getting through the first five, then halfway, and so on.

Your Score:

You will record your slowest and fastest interval time.

Thursday, 3.4.21 @5:30 pm

bridge repeats

In a twenty minute clock, you will perform as many bridge repeats within a the time cap.

Workout Detail:

The goal is as many over and back repeats within the time cap. You will stay at a steady pace and work within your pace.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

Hit the up hills with some intensity and use the downhill as recovery.  This will feel good until about the ten to eleven minute mark, then the lactate threshold will kick in. Get past that sticking point and keep moving.  Establish a goal and go for it.

Your Score:

Total amount of intervals completed in time cap.

Over and back = 2 reps.













WODS for the Week of 2.21.21

Positive Thoughts!

If you don’t control what you think, you’ll never control what you do.

Where does your mind go when you train? Can I run another interval? Am I capable of doing this?

Your thoughts control how you approach each workout everyday. Have a positive goal to strive for each day you train. There will be some days better than others, but it’s better than doing nothing and listening to the voice that says you can’t.

WORKOUTS for the Week of 2.21.21

Monday 2.22.21 @5:30 pm

time warp

You will perform the following sequence of movements in order each timed round.

There will be a thirty five (35) minute running clock.

0:00 – 5:00 (Five Minutes)

(Perform below in order and within the time cap)

200 meter Run Assault Runner

30 Double Unders (60 singles scale)

10 Cals Assault Bike

100 m Outside Run.

Any remaining time, Max Meters Ski Erg.

5:00 – 7:00 Rest

7:00 – 17:00 (Ten Minutes)

(Perform below in order and within the time cap)

400 meter Run Assault Runner

60 Double Unders (120 Singles scale)

20 Cals Assault Bike

200 meter Outside run.

Any remaining time, Max Meters Ski Erg.

17:00 – 20:00 Rest

20:00 – 35:00 Minutes (Fifteen Minutes)

(Perform below in order and within the time cap)

600 Meter Run Assault Runner

90 Double Unders (180 Singles)

30 Cals Assault Bike

300 Meter Run Outside.

Any remaining time, Max Meters Ski Erg.

Workout Detail:

This is designed to be lactate threshold with limited rest and fast to faster paces to keep up with the time caps.  This will have higher threshold intensities each interval and timed round.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

You will have to hit the initial runs with a fast pace in order to get through the timed round. The second run will be your recovery and get your breath back.

Your Score:

You will score three (3) rounds for max meters on the Ski Erg.

Thursday 2.25.21 @5:30 pm

don't fail

3 Sets:

1500 meter run.

Rest: 5 minutes b/t sets.

The first set will be used to find the pace target (finishing time) for sets 2 & 3.

The goal is to finish sets 2 & 3 within +/- :10 seconds of your initial set.

The penalty for finishing sets 2 & 3 outside of the +/- :10 seconds is 40 air squats to be performed within the 5 minutes after finishing the “Failed” interval.

Example: If you run your first set in 8:00 minutes, you must run sets 2&3 within 8:10 to 7:50. If you finish outside of the time frame, you will perform 40 air squats within the 5 minute rest time.

Workout Detail:

The goal is to establish a goal pace in Set 1. This will be used to establish a baseline for Sets 2 and 3.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

Your pace will be determined by your initial set.  Hit your time caps in order to avoid doing additional air squats within the rest time. Keep an eye on your paces throughout each run so you stay within the caps.

Your Score:

Score each round separately for three scores.






WODS for the Week of 2.14.2021


Remember this week and think of warmer days ahead when we can get outside and enjoy some sunshine and warmer weather. Needless to say, we will be inside again this week.

WODS for the Week of 2.14.2021

Monday 2.15.21 @5:30 pm

sprint ladder

100 Meters, Rest 1:00,

200 Meters, Rest 1:30,

300 Meters, Rest 2:00,

400 Meters, Rest 2:30,

600 Meters, Rest 3:00,

400 Meters, Rest 2:30,

300 Meters, Rest 2:00,

200 Meters, Rest 1:30,

100 Meters! Done.

Workout Detail:

This is designed to be V02 ( Lower Volume/Shorter Distance at higher intensities) . There will be sufficient rest to hit each interval at a fast (Mile PR pace or Faster).  You will hit a peak and then go back down the hill.

Aerobic Capacity:


Workout Hints:

The goal is to hit your intervals at fast pace then get recovery. Rest runner after each interval. Watch clock for rest times.

Your Score:

This workout will be for total time and is 2600 total meters.

Thursday 2.18.2021

HERO WOD Thursday!

“Running” KALSU!

Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender.

The workout was designed by John Welbourn @johnwelbourn of CrossFit Football (now @johnniewod) and former Navy Seal Andy Stumpf.

The CrossFit Football website is no longer live but according to a post on John Welbourn’s blog, it appears “Kalsu” was first shared on June 23, 2009. The first mention in the CrossFit forum was in October that year.

In the same post, John reveals how “Kalsu” was created as a collaboration between himself and Andy (giving Andy the lion’s share of credit).

John also notes that 1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.

“Running” KALSU!

This will be a variation of the HERO WOD “KALSU”.

You will perform 100 thrusters for time (135/95)

Start with 150 meter run.  Then complete as many thrusters as possible until you reach a two minute time cap.  At the top of the every two minutes (2:00) complete another 150 meter run. Repeat every two minutes until 100 total thrusters.

This is a variation of the original workout, but we have added a twist of running instead of burpees.

Score is the total time it takes to complete all 100 thrusters.

There will be a 50 minute time cap on this workout.

Tips and Strategy

Prior to the start of the workout, decide how many thrusters you can realistically complete every two minutes (remember you always start with 150 meter run). Stick with that number, no matter how much it hurts.  A good goal for this workout would be 4 reps within a two minute time cap.

50 minutes/2=25 Rounds

25×4 reps = 100 reps.

Intended Stimulus

This WOD should feel REALLY hard. This is a mental test as much as it is a physical one–the ticking clock (the one that tells you it’s time to run AGAIN) feels like an enemy within minutes of starting the workout. Embrace the burning lungs and legs. Scale the load/volume so you can finish in 30 minutes or less; but don’t scale “the suck” out of “Kalsu.”

Scaling Options

Just like the other CrossFit hero workouts, “Kalsu” is grueling and unforgiving. Scale the load and/or reps so you finish in 30 minutes or less.

100 Thrusters (95/65 lb)
150 meter run to start and at the top of every two minutes.

Beginner A
100 Thrusters (75/55 lb)
100 meter run to start at the top of every two minutes.

Beginner B
50 Thrusters (45/35 lb)
100 meter run to start at the top of every two minutes.


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