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

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