PROXimal strength news and notes week of 6.13.2021

HERO WOD WEEK!

Each month we try to honor and pay our respects to our military, law enforcement, and first responders by programming a HERO WOD every third Thursday during regularly scheduled classes. This is a good time to come join us and challenge your self. HERO WODS are meant to be a little more difficult and challenging above a normal group workout. This month we will be programming HERO WOD “RENE” Come check us out this week and honor this hero.

WORKOUTS for Week of 6.13.2021

Monday 6.14.2021 @5:30 pm

partner sledding

This workout can be set up using 50 feet increments. Partition sled pushes as needed. One partner rests, while one partner is working through the prescribed feet.

MM: 2 #45 lb plates;

MF: 1#45lb plate; 1#25lb plate;

FF: 2 #25 lb plates.

If you don’t have a partner just cut the prescribed feet in half. So the first round you would push 500 feet.

For time:
1000 feet Sled Push Shuttle (500 feet solo)
(rest while your partner works)

Rest 4:00
800 feet Sled Push Shuttle (400 feet solo)
(rest while your partner works)

Rest 3:00
600 feet Sled Push Shuttle (300 feet solo)
(rest while your partner works)

Rest 2:00
400 feet Sled Push Shuttle (200 feet solo)
(rest while your partner work)

Rest 2:00
200 feet Sled Push Shuttle (100 feet solo)
(rest while your partner work)

Total Distance: 3000 feet

Workout Detail:

This is designed to be a fast type workout and heavier plates will not be recommended. Move fast get through the prescribed feet. You will push the sled in 50 foot increments back and forth.

Aerobic Capacity:

Strength

Workout Hints/Pitfalls:

Use prescribed weight. This isn’t designed to be heavier. Keep pushing and stop as necessary to get rest.

Score:

Total Time.

HERO WOD THURSDAY 6.17.21 @5:30 pm

rene 

Danish Army Sgt. Rene Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39 year old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpset.

Jackobsen is survived by his wife, Camilla; three children, Mie, Sara, and Thor; and many loving relatives and friends.

This Hero WOD was originally posted by CrossFit’s Mainsite on August 14, 2015.

proximal strength news and notes week of 6.6.21

Hot Weather Creeping Back!

It wasn’t too long ago we were battling the cold and winter blues. The hot weather is coming and please ensure you come to class with hydration.  We also recognize that hot weather brings potential health hazards. Please ensure to let the coaches know if your feeling overheated or dizzy.  We don’t want our athletes to put themselves in any position where they might overheat.

Workouts for week of 6.6.21

Week 8 of 12 Week Cycle

Monday 6.7.21 @5:30 pm

aller again 

We will be running this entire sequence of short interval runs one time through. You will have two extended rest periods. The pacing will be within your Mile PR pace or goal is under :30 seconds per 100m pace on Assault Runner or outside. You will run to turnaround points, rest, run back to start line. If your running inside, run prescribed meters, rest runner each time during rest period.

250 meter Run; rest :30

250 meter Run; rest :30

250 meter run, rest :30

250 meter run.

Rest 3:00

200 meter run, rest :30

200 meter run, rest :30

200 meter run, rest :30

200 meter run.

Rest 3:00

250 meter run (run to 500 meter turnaround)

50 meter recovery walk (walk back to 400 meter turnaround mark)

200 meter run (run back to start line)

Rest :30

250 meter run

50 meter recovery walk

200 meter run. Done.

Workout Detail:

This is a Speed Endurance based workout with intense interval work, but a full recovery between rounds. Low Volume with interval distances less than :60 seconds. This will be high intensity and recruit fast twitch fibers and force them to develop endurance.

Aerobic Capacity:

Speed Endurance

Workout Hints/Pitfalls:

You will hit these intervals at a hot and heavy pace in the beginning with limited rest in between intervals. You will get an extended rest period for 3:00 on two occasions. Take advantage of this.

Score:

Total Time

Thursday 6.10.21 @5:30pm

2000 m Time Trial

We will be having a time trial to test our training and capacity after eight weeks of training.

We will run a 2000 meter time trial. Time Trials are designed to be all out efforts.

Workout Detail:

The focus is on hitting a consistent pace on your 100 meter splits. Use your paces from Monday’s workouts to help you determine a manageable pace. Your time from Monday’s workout will be a good indicator of a projected 2000 meter overall time.

Aerobic Capacity:

This will encompass all phases of your capacity.

Workout Hints/Pitfalls:

You will have a tendency to hit your first 1000 meters pretty fast. Focus on every 500 meter interval to help you with your splits. The last 1000 meters will have a slow down point, get some recovery during that phase and focus on getting your legs for the final 500.

Score:

Total Time