PROXIMAL strength news and notes 8.29.2021


HOA 2021! Are you ready?

When: Friday, September 24 – Sunday, September 26, 2021

Where: Proximal Strength – Springfield, MO

1900 W Sunset St, B100, Springfield, MO 65807

Fitness is cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. At The 2021 Heart of America Team Competition presented by JUNK | 1st Phorm, every team – regardless of division – will be collectively tested in each of these 10 domains.

For the next few weeks, is your last chance to get in some endurance training. If you have competed in the past, you know that running, rowing, ski, and bike have been a key part of the events. Come check us out and get in a few classes to test your fitness and capacity before the big event.

Kim and Justin Bad Assery!

Workouts for the Week of 8.29.2021

Monday 8.30.2021 @5:30 pm

usain bolt

4×100 meter runs; rest 1:00 b/t intervals. Hold 2-3 seconds each interval. Fast Pace is desirable, but maintain as fast you can maintain.

Rest 2:00

4×400 meter runs; rest 2:00 b/t intervals. Hold 3-5 seconds each interval. Fast Pace is desirable, but maintain as fast as you can maintain.

Rest 2:00

1×800 meter run; Maintain your 400m pace from above. This generally should be treated as fast pace or faster.


After completion of fast 800 m run. Perform a 800 m jog at easy pace for recovery purposes.


Designed to hit some short intervals at fast tempo and pace. The intervals are broken up and significant rest between intervals.




Stay steady and hit your paces each interval. The 800 m run, measure your 100 m paces to stay on pace from previous intervals.


Total Time

Thursday 9.2.2021@5:30 pm

green mile

1-Mile Run with weight vest or carry a 30/25/20/14 lb medball if you don’t have a vest. Pick your weight.

We will be using the Mile Time Trial course for your run.

After completion of run.

We will be having some ab work and core work.


We’ve ran a mile before, but can you complete it with vest or medball. Just a new test and challenge.




Total Time

proximal strength news and notes week of 8.22.2021

School Daze

Every summer the school year goes by faster and faster. Just shouting out to all of our parents and kids to enjoy the first day and embrace it.

Kids work hard, focus on your goals and achieve success this year.

Parents don’t act to excited when the kids leave for school!

Week 3 Echo Bike Challenge

Hope people are getting a chance to enjoy our new Echo Bikes. The more you train on the device, the better you get. Keep at it.

Watch Wodify for this weeks workouts.

Workouts for Week of 8.22.2021

Monday 8.23.2021 @5:30 pm

airborne shuffle

4 Sets:

400m Moderate Pace (Goal Pace focus is <:30-<:40 per 100 m interval)

Rest :60

200 meter shuttle runs. No designed pace but increase intensity each interval. Goal is to hit the shuttle runs <:60 to :75 seconds. (Run to 10m and back; run to 20m and back; run to 30m and back; run to 40m and back; Done)

Rest :60

200 m Fast as you can maintain.

Rest :60 seconds between set.

After Completion of Workout there will be a Abs class.


This will be a fast moving workout with limited rest. 400m runs will be at a moderate pace. So run appropriate paces. Shuttle runs are keeping athletes moving into your fast 200m. This is designed to work on various intervals within a 400m capacity.


Speed Endurance


400m runs find a moderate pace and stick with it. Power through the shuttle runs and hit the 200 m with some intensity.


Total Time

Thursday 8.26.2021 @5:30 pm

in my belly

Thirty Minute Running Clock (AMRAP)

100 m Run 10 sit ups or 5 GHDs

200 m Run 11 Sit Ups or 6 GHDs

300m Run 12 Sit Ups or 7 GHDS

400m Run 13 Sit Ups or 8 GHDs and so on………….

You will continue this sequence by adding 100m to each run and 1 Sit Up/GHD each round.


There is no designed pace on the runs. Keep moving through the sit ups/GHDs.


Lactate Threshold


GHDs can tax your core. If you aren’t comfortable with high volume GHDs then stick with sit ups.


Total Reps (100m ran=1 rep) and Sit Ups/GHDS count as one each.

rX+ is GHDs

proximal strength news and notes week of 8.15.21


Once a month we honor a hero by performing a HERO WOD.

Why you ask? Because these WODs honor and function as a memorial for men and women who have died in the line of duty while working in the military, or as police officers or firefighters. 

And because they’re tough as hell, and CrossFitters love to challenge themselves physically and mentally.

HERO WOD Glen this week!

WORKOUTS for the WEEK of 8.15.2021

Monday 8.16.2021 @5:30 pm

easy button

5 Rounds for Time:

300m Run (Each run will begin and end at the start line. Walk to sled)

75 foot Sled Push (M 3×45; F1x45 1×25) (Push sleds 25 feet at a time x3)

22/17 Echo Bike Calories

Rest will be recovery walk to start line for 300 m run.


Begin your run to turnaround point and back. Walk to sled and push. Recover and go inside to Echo Bike. Walk back to start line and repeat same sequence x 4.


Strength Endurance


This is designed to be low volume with high intensity intervals in run, sled, and bike. The bike cals are designed to be at a different amount to push past a normal programmed amount your used to in a normal workout. Sleds designed to a little lighter to allow a faster sled push each round.


Total Time for the five rounds. Includes recovery to each mode.

Thursday 8.19.2021 @5:30 pm

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Options for Workout:

Partner Version:

Partition reps but run mile together.

Scaled Version:

Clean and Jerks scale weight appropriately.

Rope Climbs do 35 Pull Ups

Run inside or outside or Row.

proximal strength endurance news and notes 8.8.2021

Guess Whose Back This Week?

Yay Allison. See you on Monday evening @5:30 pm.

Hi Pals!

ECHO BIKE Endurance Challenges!

This week on Tuesday/Wednesday/Friday we will post your daily ECHO Bike challenge. Be sure to check under the Endurance tab in Wodify!

Here is the first sneak peek for Tuesday:

Day #1
Round One:
4x :30 second Echo Bike Intervals.
Rest :30 between B/T Intervals.
Score Total Calories.

Rest 2:00

Round Two:
2x 1:00 Echo Bike Intervals
Rest 1:00 B/T intervals.
Score Total Calories.

Focus on developing a rhythm and discover your capacity on the Echo Bike in short capacities.

Finish with 3:00 recovery Bike. No Measure.

Have Fun and Pedal Fast!

Endurance Options at the Gym!

We Love Endurance!

We would like to point out the options available to our athletes every week beyond the normal group WODS. These classes often focus on increasing your aerobic and endurance capacities. These classes often incorporate run, row, bike, and ski. They also throw in various lighter weight movements and body weight type movements.

Here is our current schedule of classes outside of our normal group classes.

Endurance (Run):

Mon/Thurs @5:30 pm

These are led by Graham Smitham, Allison Muller, and Brian Rice. These classes will primarily focus on running and occasionally we will sprinkle in other options including sleds, bike, ski, etc.

Row Classes:

Mon-Friday 11:15am

Kathy Metz handles the 11:15 am classes. Kathy’s classes are a fun and challenging within in a smaller time frame. If you need a quick workout during your lunch, then come check it out.

Tuesday/Thursday 6:30 pm

Josh Mhire and Zach Banks cover our evening classes at 6:30 pm. You work late and unable to catch a class during the normal times, then check out the energy Josh and Zach brings to the table every week.

Mon-Saturday 7:00 am

Cindi Little handles the morning crew at 7:00 am. classes. Cindi challenges you every week with a variety of movements and great stretching and mobility. Be ready though.

Workouts for the Week of 8.8.21

Monday 8.9.21 @5:30 pm

this is odd 

8×400 meter intervals.

Your will rest the amount of time from the previous interval.

Example: If you have intervals at odd numbers, round up/down to closest number.

First Interval Time: 1:57.

Rest Period 1:57 or 2:00 minutes

Second Interval Time 1:42

Rest Period 1:40 and so on…..


The goal is to maintain a fast pace on these intervals, but your rest times will be different every round. This will test your recovery rates and train a lactate threshold.




If you come out to hot, then you will pay with a shorter rest period. Stay consistent with your paces. Don’t overthink the rest times and rest as close as you can to the previous interval ran.


Total Time

Thursday 8.12.21 @5:30 pm

bridge repeats

Twenty Minute Clock. You will run over and back. This will be a AMRAP.

Over/Back=2 reps and so on.


This will be a benchmark workout. There will be no option for wearing a vest. The workout is designed to be an aerobic threshold workout.


Aerobic Threshold


Find a comfortable pace. You won’t start feeling the effects until the ten minute mark. Make adjustments on pace and keep moving.


AMRAP repeats within the time cap. You must run the entire length to credit for any rep.

PROximal strength news and notes 8.1.2021

Tiger Tri Results!

Couple of our endurance athletes knocking out the Tiger Tri in Republic, MO. Great job to all who participated and finished this competition. Great job everyone!

Barb, Summer and Scott Post Race!

Barb had a finish time of 1:26:12 and finished first overall in F50-54. Summer finished with a time of 1:18:39 and finished third overall in F45-49. Scott finished with a time of 1:28:48 and finished tenth in M45-49. Great job gals and guys.

Welcome Back!

Yay. Allison is back! Coming Soon to a class near you!

Hi Allison! Welcome Back!

Programming for the Week of 8.1.2021

Monday 8.2.2021 @5:30 pm


12 rounds:

Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace. This a benchmark workout for Springfield Endurance.

(SCALED VERSION) 6 to 8 rounds ideally. This will be up to each athlete. If you feel good then keep pushing through.


This is a Speed and Aerobic Threshold workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.


Push through the 200 meter intervals at each varying pace. Just keep moving.


Determine your paces prior to the workout.


60 seconds x 7:00 Mile PR= 420 seconds

420/8= <:53 seconds Mile PR Pace

Then :53×1.5= :79 second pace for recovery 200m

My paces would be :53 seconds for MilePR Pace and :79 seconds for 200m recovery.


Speed and Aerobic Threshold

Workout is for total time.

We last did this workout on 9.14.2020 for reference.

Thursday 8.5.2021

games edition

4×250 m run w/:60 second rest B/T. Pacing for 250 m intervals should be a moderate to fast pace. Goal pace would be <:75 seconds for faster.

Rest 3:00 after 250 m interval portion.

5x100m run w/100m recovery walk. Pacing for 100m intervals should be at a fast pace. Goal pace would be <:30seconds or faster.

Rest 3:00 after 100 m interval portion.

500m All Out Effort. The pace should be controlled, but push this run to get as fast as you can for 500 meters.

200m Recovery Walk.

500m Easy Jog.


We are hitting 1000 m increments in different capacity with 250m runs, 100m runs, and 500m runs. There are different capacities and distances, but will be a good opportunity to develop pacing strategies for each interval.


Focus on the paces and intensity levels. The 250 meter runs aren’t meant to be sprints. Start moderate and end fast on your last couple of runs. Focus on fast paces for 100m each interval. The 500 m run is used to test your ability after some lactate threshold buildup.



Total Time. You will also score your 500 m run time. There will be two separate scores on Wodify.