PROXIMAL STRENGTH NEWS AND NOTES WEEK OF 9.26.2021

HOA Hangover!

Karen and Summer crushing a sand bag run at HOA this week!

This week we are concerned with your recovery this week. If your needing to move and get going this week, come check us out to get over those post HOA sore legs and bodies. The most important thing is to get moving at some point during the week.

WORKOUTS FOR THE WEEK OF 9.26.2021

Monday 9.27.2021 @5:30 pm

i'm sore

8 Rounds:

Run 50 meters (Moderate pace)

Walk 50 meters

Run 100 (Moderate pace under :30 seconds or faster)

Walk 50

Run 150 meters (Moderate Pace under :90 seconds or faster)

Rest :60

After class there will be a ab workout prescribed by the coach.

Thursday 9.30.21 @5:30 pm

veggie stew

Thirty Two Minute Running Clock:

200 m Run

200 m Ski

10/8 Calories Echo Bike

200 m Row

Rest :60

Complete as many rounds and reps within the time cap.

PROXIMAL STRENGTH NEWS AND NOTES 9.19.21

Heart of America Competition this Week.

Aracelli Kenyon running fast with a worm!

Schedule of Events

Thursday, September 23 at Proximal Strength (CrossFit Springfield)
Early Team Check-In: 6:30pm-7:30pm (1 athlete checks in the whole team)
Final Judges Clinic: 6:30pm-7:30pm

Friday, September 24 at Proximal Strength (CrossFit Springfield)
Team Check-In: 2:00pm-4:00pm (1 athlete checks in the whole team)
Opening Ceremony: 3:30pm 

Welcome by HOA Director Jeremy Mhire, Invocation by Gregg Mhire, National Anthem by Rachael and Josh Mhire

Mandatory Athlete Briefing 4:00pm 

Event Kick-Off | First 35+ Heat for Event 1 Begins 5:00pm, Scaled 5:36pm, RX 8:05pm*

Saturday, September 25 at Proximal Strength (CrossFit Springfield)

Athlete Briefing for Saturday Events: 7:15am 

HOA 2021: 8:00am-8:00pm*

Sunday, September 26 at Proximal Strength (CrossFit Springfield)

Athlete Briefing for Sunday Events: 7:15am 

HOA 2021: 8:00am-3:00pm*

*Event and Heat Times are Subject to Change

Workouts for the Week 9.19.21

Due to Heart of America Competition this coming weekend, the gym will be prepping on Thursday evening. There will be no scheduled class that night (9.23.21).

Monday 9.20.2021 @5:30 pm

tko

Round One:

5 sets

100m Sprint Pace

300m Easy “Active Recovery” Pace.

No rest B/T sets.

Rest 3:00

Round Two:

3 Sets

300m Fast Pace

100m Recovery Walk

No rest B/T sets.

Rest 3:00

Round Three:

400m Run Fast pace

Rest :60

400m Run Fast Pace.

Done!

PROXIMAL STRENGTH NEWS AND NOTES 9.12.2021

Remembering 9/11

I was old enough to remember and was filled with shock, disbelief, fear, and ultimately anger. Twenty years later, we now can reflect on the courageous heroes who sacrificed there lives to save others. There were angels present during this day and they saved countless lives.

I remember this image to this day, and it always sticks with me. Tragedy in front of my eyes.

But this image gave me hope as the day went on and gave me courage and hope we will move on.

This week we will be honoring those lives lost with a tribute workout for the lives lost on 9/11.

WORKOUTS OF THE WEEK OF 9.12.2021

Monday 9.13.2021 @5:30 pm

9/11 Relay

As a class, run one mile. If you finish before the last person, you will turn around run in with the last person to finish.

Rest 111 seconds (1:51) as a class.

Then,

11 Rounds

90 meter relay run.

This will be ran as a class.

If there are ten people in class, the first athlete will run to the 45 meter mark and back and then hand the baton to the next person and so on until you get back to the first athlete again. Repeat this sequence x10.

Rest 111 seconds (1:51) after last runner completes the last interval.

Then run one mile as a class. If you finish before the last person, you will turn around run with the last person to finish.

The goal this workout is to keep moving, press on, and don’t leave anyone behind and work as a team.

There is no measure this workout.

Thursday 9.16.2021 @5:30 pm

ditto

800 meter Moderate/Fast

Rest 2:00 minutes

2(x600m mod/fast, 1 min walk)

Rest 1:00 minute

3(x500m mod/fast, 1 min walk)

Rest 1:00 minute

4(x300m mod/fast, 1 min walk)

Done.

Detail:

This is a longer version of last Thursday’s run wod. Little different distances, but goal is to hold a moderate pace into a fast pace.

Capacity:

Aerobic Threshold

Hints:

Focus on your splits and try to get faster by the end of each interval.

Score:

Total Time

PROXIMAL strength news and notes 9.5.2021

Labor Day Holiday

The fruits of our labor are often not celebrated enough. Take time to enjoy a longer weekend and take in some family time or leisure time.

We will not have our regularly scheduled class Monday, September 6th. We will resume our normal programming Thursday, September 9th.

Enjoy the weekend.

Workouts for the Week of 9.5.2021

Thursday 9.9.2021 @5:30 pm

heart and soul 

800 m Moderate to Fast pace (Work up to fast pace on back end of interval)

Rest 2 Min

2x(400m Moderate to Fast pace, 1 min walk b/t)

Rest 2 Min

3x(300m Moderate to Fast pace, 1 min walk b/t)

Rest 2 Min

4x(200m Moderate to Fast pace, 1 min walk b/t)