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:

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.