PROXIMAL Strength news and notes week of 7.25.2021

Keep Moving, Never Give Up, Never Quit!

Hot and Humid!


Like Nelly says, It’s getting hot in here!

Tips for Hot Weather:

  1. Keep an eye on the weather. Respect your body and know your limitations.
  2. Dress Appropriately.  Light colored, sweat wicking clothing is best.
  3. Hydrate, Hydrate, Hydrate.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids.

Signs of heat exhaustion include:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

Row Classes – Cindi Little and Kathy Metz

We also want to shout out to our other coaches, Kathy Metz and Cindi Little. With the heat sweltering, these great ladies offer great classes in the morning. They offer fun and challenging classes each week. If your needing something different come check them out.

Row M-F 11:15 am
Row M-SAT 7:00 am


Monday 7.26.2021 @5:30 pm

ms. dash

Warm Up:


20/10 x 8.

Recover into….stretching drills.

Eight Minutes Assault Runner.

:30 second run/:30 second walk.

Twenty Four Minute Running Clock:

We are going to commit a sequence of intervals going from the assault runner to outside running.

200 m Assault Runner. Goal pace is anything below <:60.

300m Outside Run. We will run from the corner door to the stop sign and back. This will be as fast as you can maintain or moderate pace. Moderate pace would range from anywhere below <2:00.

One Round will be completion of each run sequence (200m Run+300m outside=1 round) If your in the middle of a round upon completion of the time cap, then every 100m will = 1 rep.

Workout Detail:

This is designed to throw different styles of running from outside to inside. We will perform faster type intervals on the runners and focus on moderate paces for the outside run. The rest and recovery will be from the runner to the door and vice versa.

Aerobic Capacity:

Lactate Threshold

Workout Hints and Pitfalls:

Just make your adjustments on the different types of runs. This will challenge your form and hamstrings.

Your Score:

Rounds and Reps (Completion of the 200/300m interval=1 Round; Non-Completion 100m=1 Rep.

Thursday 7.29.2021 @5:30 pm

One Mile Run

Warm Up


One Mile Run for time.

You can treat this as a Mile Time Trial or establish your Mile Time for interval work. Each athlete will determine there intensity.

Rest and Recover.

Then either by yourself or with a partner perform Mini TOSH as a recovery.

Three Rounds (No Measure):

100/200/300 Run. After each sprint, rest the same duration it took you to run the last interval. If your with a partner, rest while the other person rests.

PROXIMAL STrength news and notes for the week of 7.18.21

Flamingo Story!

As you know, we often reference the flamingo pose at the end of our workouts. This started a few years ago when some of our girls decided to add pizzaz to our group pics. Kudos to Sarah Sharp.

Often the girls would participate and often the boys would not.

We love the flamingo pose and when new people show up to class, they often are confused at first by everyone jumping into a flamingo.

The flamingo is one of the ways our community uses to represent our friendships and bonds. It also represents that everything will be alright.

Last Thursday class! Flamingo in full effect.

Congratulations to Brittany and Tristan Rowe!

Brittany and Tristan have been a big part of our community and we want to congratulate them on there pending news they are going to be a Mommy and Daddy! Congrats!


Upcoming Events for our Running Community!

Please take a look at OMRR for a list of upcoming events in the summer and fall. This is a big season and we can help you train for these events.


This is the time of the year to start the training regimen for the Bass Pro series events to include Dogwood Canyon.

If your needing a goal, pick a race, come train with us and we can get you ready.

Workouts for the Week of 7.18.21

Monday 7.19.21 @5:30 pm


400 meter run; 100 jog

300 meter run; 100 jog

200 meter run; 100 jog

100 meter run; 100 jog


100 meter run; 100 jog

200 meter run; 100 jog

300 meter run; 100 jog

400 meter run; 100 jog.


If there is time remaining,


Perform planks in this sequence.

Rest :30 seconds after each sequence.

:30 second plank, rest.

:45 second plank, rest.

:60 second plank, rest.

:45 second plank, rest.

:30 second plank. rest.

Perform plank for as long as you can maintain for time.

Workout Detail:

This workout is designed for limited rest but maintain a quick pace and recovery with a short jog.  The first part will create early fatigue and challenge your recovery rates even though your intervals are getting shorter.  You will do a quick turnaround and then rise back through the intervals.  Focus on your recovery jogs and look to achieve as much rest as possible to hit your paces.

Aerobic Capacity:

Speed Endurance

Workout Hints and Pitfalls:

Just ensure to get enough recovery on your jogs. Stay steady and get on the jogs quickly after your runs. This will be a pretty fast workout.

Your Score:

The wod will be for total time. I will also put a score for the longest plank in your ab work.

Thursday 7.22.21 @5:30 pm

what a time to be alive

4×300 meters/100 meter recovery walk between each interval;

2×800 meters/400 meter recovery jog after each interval;

3×400 meters/2 minute recovery between each interval;

5×100 meter shuttle sprints.


Workout Detail:

The focus is maintaining a moderate pace through the early part of the workout.  As the WOD progresses look to increase your pace and hit a pace in between your moderate and MILE PR pace. The 100 meter shuttle sprints will be designed to test your capacity at the end to maintain that moderate to fast pace.

Aerobic Capacity:

Aerobic and Lactate Threshold

Workout Hints/Pitfalls:

The 300 meter intervals will be at a moderate pace. Look to go :06 to :09 seconds slower than your MILE PR pace. Good goal is :90 seconds or below.

The 800 meter interval will be at a moderate pace to fast pace. Look to fall in between your MILE PR pace to :24 over your MILE PR pace. Good Goal is between 3:30 to 5:00 dependent on your current Mile Time.

The 400 meter intervals will be at a moderate pace to fast pace.  Look to fall between  your MILE PR to :12 seconds over your MILE PR pace. Good goal is between 1:45 to 3:00 dependent on your current Mile Time.

The 100 meter shuttle sprint will be at whatever pace you can maintain for five individual sprints. Look to hit your MILE PR pace to :03 seconds over your MILE PR pace.

Your Score:

The wod will be for total time.

proximal strength news and notes week of 7.11.21


Keep Moving Forward!

This is the time of the year where everyone is hot and kind of stuck in the middle of a rut. Keep grinding away and move forward. Don’t get caught up in the outside world and focus on being a good person and just be nice. It’s not hard. Focus on positive relationships and stay away from the things that overwhelm your mind with negativity. Strong faith and community will go a long way to fix that. Keep Moving Forward!

Workouts for the Week of 7.11.21

Monday 7.12.21 @5:30 pm

Simply Evil

Ten Rounds:

200 meter run


After the first run, you will perform 2 burpees. You will progress and add two (2) burpees after each run/round. Your rep scheme for burpees will be:

2-4-6-8-10-12-14-16-18-20=110 total burpees.

Workout Detail:

This is designed to push each run as fast as you can at your own pace. The burpees are designed to keep your heartrate going in between each run, for limited rest periods.

Aerobic Capacity:

Aerobic Threshold

Workout Hints/Pitfalls:

One of the easy pitfalls, is to go out hot and heavy. Find a pace and stick with it.


Total Time.

Thursday 7.15.21 @5:30 pm


4 Sets:

400m Fast

Rest 1min

200m Controlled Sprint. Faster than your MILE PR pace, but at a controlled pace as fast as you can maintain.

Rest 5:00 between sets. After your sprint, include a 200 meter recovery walk back to start line. (This is based on our run course)

Workout Detail:

Push your 400 m run, limited rest into faster pace 200m run. Check your split at the 200 m mark for a good baseline or goal.

Aerobic Capacity:


Workout Hints/Pitfalls:

Don’t get hot to early. Focus on the 200m runs and beat your paces on the 400m run splits. Keep grinding away. You have lots of recovery time, so hit each interval with intensity.


You will score each set individually for four (4) separate scores.

proximal strength news and notes 7.4.2021

Fourth of July!

Who Needs Santa Claus?

Hope everyone has a great Fourth of July holiday! Looking forward to great finish to the year. God Bless America, and Captain America!

WODS for the Week of 7.4.21

Monday 7.5.2021 @5:30 pm

HERO WOD "Peyton"
  • AMRAP in 20 minutes
  • 10 Chest-to-Bar Pull-Ups
  • 10 Dumbbell Thrusters (2×50/35 lb)
  • Every 2 minutes, starting at 0:00, complete:
  • 40 Double-Unders
  • From 20:00, complete:
  • 2 mile Run

From 0:00-20:00, complete as many rounds and repetitions as possible (“AMRAP“) of 10 Chest-to-Bar Pull-Ups and 10 Dumbbell Thrusters. Every 2 minutes, starting at 0:00, complete 40 Double-Unders. From 20:00, perform a 2 mile Run as fast as possible (“For Time“).

There will be two scores for this event. Score A is the total number of rounds and repetitions completed before the 20-minute clock stops. Score B is the time it takes to complete the 2-mile Run.

Scaling Options

This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the Run in 45 minutes or less. Newer athletes can modify the Pull-Ups and Dumbbell loading while maintaining the significance of the reps.


AMRAP in 20 minutes
10 Pull-Ups
10 Dumbbell Thrusters (2×35/25 lb)

Every 2 minutes, starting at 0:00, complete:
40 Double-Unders

From 20:00, complete:
2 mile Run

AMRAP in 20 minutes
10 Assisted Pull-Ups
10 Dumbbell Thrusters (2×20/10 lb)

Every 2 minutes, starting at 0:00, complete:
40 Single-Unders

From 20:00, complete:
1 mile Run

Background: This workout is dedicated to Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.

Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.

If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.

The workout was first posted by Main Site as the workout of the day for July 3, 2021 (210703).

Thursday 7.8.21 @5:30 pm

moderate day problems 

2 Rounds:

Run 200m – Moderate

100m Recovery Jog

Run 400m – Moderate

200m Recovery Jog

600m Moderate

300m Recovery Jog

Run 100m Fast.

Rest 2:00 minutes then Repeat.

Workout Detail:

As always – do not mess up paces to improve score. Aim to push the 100m runs. Go SLOW on the recovery jogs. Aim to make the Round 1 time and Round 2 time the same.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Fight to maintain a moderate pace. Sometimes running slower at a pace is tougher than running fast. Not lots of built in rest, so use your recovery jogs for rest and recovery.


Total Time plus all rest periods. This is 3800 meters total distance.