proximal strength endurance news and notes 6.27.2021

Nifty Fifty!

Thanks for all the gym peeps helping me celebrate my retirement and 50th birthday!

Sometimes you get a platform to help others and make a difference. I appreciate those who I come in contact with on a daily basis that allow me to help them become better athletes everyday. You made this a truly special day that I will never forget. Love you all.

Workouts for the Week of 6.27.2021

Monday 6.28.2021 @5:30 pm

light switch

12 Sets:

1 Minute ON

1 Minute OFF

Workout Detail:

The workout is best performed on an out and back route. After running (1) minute, mark your forward progress and run back to your original starting point. The goal is to test if you can finish on your original starting point each set. If you finished before the :60 seconds then you went to fast. If you failed to meet the distance, then you went to slow. Work on your pace.

Aerobic Capacity:

V02

Target a pace at 90% intensity or fast but feel controlled.

Workout Hints/Pitfalls:

This workout will have 12 minutes of fast running and has lots of rest to which will allow you to recover from from a too-fast opening speed. Continue to optimize your pace (faster or slower) on the 2nd interval. You should have your pace settled before the third interval.

Score:

There will be no measured score. This is all about pacing this week.

Thursday 7.1.2021 @5:30 pm

2x8 

2×5 minute easy with 1 minute rest in between.

Reset. Take :30 to :60 second rest then,

800 m Fast

Reset. Take :30 to :60 second rest then,

2×4 minute easy with 1 minute rest in between.

Reset. Take :30 to :60 second rest then,

800 m Fast

Reset. Take :30 to :60 second rest then,

2×3 minute easy with 1 minute rest in between.

Done.

Workout Detail

Focus on the 800 m fast intervals. Going easy is a skill. Focus on the paces for the easy runs.

Aerobic Capacity:

Aerobic Threshold

Workout Hints/Pitfalls:

Running easy paces can be tricky.

Score:

You will score your two (2) 800 m runs.

proximal strength news and notes 6.20.2021

Happy Fathers Day!

Dads who Workout are just a tad cooler!

We want to shout out to all of the fathers out there who strive in setting good examples for our children, family, and community. We also want to remember those dads who are no longer with us, but remain in our hearts and spirit.

It’s not easy being a dad, but we often have the best bods and jokes. Just ask a dad, and he often will have corny jokes on demand.

Through our faith, we must walk with integrity, be an example of what is good and right.

Live confident, lift others, no fear in the face of adversity and remain humble and serve those in need of encouragement.

The right-living act with integrity. The Children who follow their example are happy. (Proverbs 20:7)

Workouts for the week of 6.20.21

We are in week 9 of 12 Cycle.

Monday 6.21.21 @5:30 pm

just go run

3 Sets:

10x

100 m Fast

50m walk or :30 second walk

Rest: 3 mins b/t sets.

Workout Details:

We will be targeting a 1-Mile goal pace for all 100m fast intervals. This will total 3000 meters or 1.8 miles.

Aerobic Capacity:

Speed Endurance

Workout Hints/Pitfalls:

Expect this workout to get increasingly difficult because of the volume of 1-mile goal pace intervals. Just get rest as much as you can. This will be a fast moving workout. Choose your rest period after each set.

Score:

Score each set separately for three scores.

Thursday 6.24.21 @5:30 pm

progressive insurance 

1000 m progressive run

Rest 2:00 minutes

7x

200m Fast Pace, 100m Easy Pace.

Rest 2:00 minutes

1000 m progressive run

Workout Details:

  1. The 1000 m progressive run intervals need to have negative pacing strategy; meaning the 2nd 500 must be faster than the opening 500m. Runners need to time each 500m interval. In addition, the total time of the 2nd 1000m interval must be faster than the 1st 1000m interval.
  2. Record your time during every 200m fast interval. The 100 m easy intervals must take the same amount of time as the previous 200m fast interval (or less)
  3. Record every 1000m total time.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

The only pitfall will a runner blindly not tracking there times and paces. Really focus on hitting a faster pace on the 1000 m intervals. The 200/100 m sequence should also be treated likewise. How do you know your improving if you don’t detail your paces and track them?

Score:

You will score the 1000 m intervals only for two separate scores. The goal is the second interval is faster than the first interval.

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