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.

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