PROXIMAL STRENGTH NEWS AND NOTES

Hard Work and Effort=Win!

Winner Winner Chicken Dinner!

Shout Out to Sandy for winning her first race. If you see Sandy give her a shout out.

Now you have Won!

Workouts for the Week of 10.31.2021

Monday 11.1.21 @5:30 pm

highway to ruin

Twenty Five Minute Running Clock: 

0:00 – 4:00 Max Calories Runner or Choose distance for Outside Run 600m for >8:00 pace; Run 800m <8:00 pace. Rest remaining time.

4:00 – 5:00 Rest

EMOM: 5:00 – 20:00 

Minute One: 4 Devils Press DB 40/25 or 25/10 x2

Minute Two:  6 Squat Cleans DB x2

Minute Three: 8 DB One Arm Thrusters (Partition as needed)

Minute Four: 10 DB Shoulder to OH x2

Minute Five: 12 DB Push Ups 

20:00 – 25:00 Max Calories Runner or Choose distance for Outside Run 800m for >8:00 pace; Run 1000 <8:00 pace.

This will be a V02 Workout.

You will score total calories or times for your first and last run.

punch the clock

Thirty One Minute Running Clock:

Clock 0:00 – 12:00 

4×3:00 minute intervals

Minute One: Run :40 seconds, rest :20

Minute Two: Run back to start line >= distance ran from previous interval. 

Minute Three: Rest

Repeat x3

12:00 – 24:00 

4×3:00 minute intervals

Minute One: Run :45 seconds, rest :15

Minute Two: Run back to start line >= distance ran from previous interval. 

Minute Three: Rest 

Repeat x3

24:00 – 27:00

Forward Progress for three minutes. 

Each minute you will run this sequence.

Run :20 seconds>Rest :20 seconds>Run :20 seconds for three minutes.

27:00 – 28:00 Rest

28:00 – 31:00 Run back to start line >= distance ran from previous intervals. 

Goal of the interval runs is to run a timed interval, then attempt to equal or match distance from previous run within the time cap.

Please read details of each timed section. You will be running timed run and rest. The rest is a quick turnover so be prepared to push the runs each round.

There will be no timed scores this workout.

This will be a Lactate Threshold workout.

.

PROXIMAL STRENGTH NEWS AND NOTES 10.24.2021

Pumpkin Spice y’all!

WORKOUTS FOR THE WEEK OF 10.24.2021

Monday 10.25.2021 @5:30 pm

downhill

This will be for overall time.

600m Run

Rest 2:30

500m Run

Rest 2:00

400m Run

Rest 1:30

300m Run

Rest 1:00

200m Run

Rest :30

100m Run

Done.

The goal is to hit the fast pace for interval ran. This will be a speed endurance workout. Focus on fast paces for the duration.

Thursday 10.28.2021 @5:30 pm

Keep Moving

Thirty Minute Clock:

Every Five Minutes perform the following for time.

Run 100m Outside or Inside.

10/7Calories Ski

10/7 Calories Bike

10 GHD or 20 Sit Ups

Once Complete rest remaining time.

There will be six total rounds.

rX += Add one calorie each round on ski erg and echo bike.

This will be a lactate threshold workout.

You will score each round for six total scores.

PROXIMAL STRENGTH NEWS AND NOTES WEEK OF 10.17.21

HERO WOD WEEK

Come join us this week for our monthly HERO WOD. We will be taking on HERO WOD “Clovis” This will be modified to fit within a normal class time this week.

1st Lt. Clovis T. Ray

Army 1st Lt. Clovis T. Ray died March 15, 2012 serving during Operation Enduring Freedom. Ray, 34, of San Antonio, TX; assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15 in Kunar Province, Afghanistan, when insurgents attacked his unit with an IED.

Ray gave up a lucrative career in investment banking to join the Army. He was on his first deployment and was due back in a month.

He is survived by his wife, Shannon; son, Dean; parents, Bob Ben Sr. and Cecilia; brothers, Eddie and Bob Ben Jr.; and sister, Jennifer.

This Hero WOD was originally posted by CrossFit’s Mainsite on November 11, 2012.

WORKOUTS FOR THE WEEK OF 10.17.21

Monday 10.18.21 @5:30 pm

cochise

45 Minute Running Clock:

Walk 50 meters, jog 150m, rest :10 seconds, run 200m Fast Pace = 1 Round.

Rest :30

Repeat this sequence in AMRAP style (Rounds and Reps)

If you are in the middle of the round, 100m=1 Rep.

The run sequence will consist of walking to 50 meter mark, jogging to the 200m turnaround mark, then 200m run back to start line. All runs will be within a 400m course.

The 150 m jog should be at a easy conversational pace.

The 200m run will be at a pace as you can maintain equal or faster than your MILE PR pace.

This will be a aerobic workout with elements of speed.

Thursday 10.21.21 @5:30 pm

clovis .5

You will have different options to complete this workout.

This will be partner style workout this week or you can tackle this individually.

Option 1:

“Clovis” .5

For Time:
Run 5 miles
150 Burpees Pull Ups

Ten Rounds:

Partner run 400m (will count as 800m towards overall miles ran)

15 Burpee Pull Ups. Partition as needed.

Option 2:

“Clovis” RX

Ten Rounds

Partner run 800m (Will count as 1600m towards overall miles ran)

15 Burpee Pull Ups (Partition as needed)

Option 3:

As individual performed as written.

“Clovis”

Run 10 Miles

150 Burpee Pullups

(Partition as needed)

NEWS AND NOTES WEEK OF 10.10.2021

PROXIMAL STRENGTH ENDURANCE

Rally Squirrel Falls short for Cards!

Even though the Redbirds fell short in there baseball season, this doesn’t mean you can’t rally and join us this week. It’s easy to get distracted in your training and little post-HOA blues. If you need a change, come check us out this week.

Workouts for the Week of 10.10.2021

Monday 10.11.2021 @5:30 pm

allison wrote this

Twenty Seven Minute Running Clock:

0:00 – 12:00

400m Ski

10 D-Ball Cleans (100/70)

400m Assault Runner

10 D-Ball Cleans (100/70)

20/15 cals Echo Bike

Complete as many rounds and reps within the time cap. Once you complete the round, start over at top with ski again.

12:00 – 15:00 Rest

15:00 – 27:00

Complete for time.

20/15 Echo Bike

10 D-Ball Cleans (100/70)

400m Assault Runner

10 D-Ball Cleans (100/70)

400m Ski. Done.

Thursday 10.14.2021 @5:30 pm

walk around 

Warm Up:

30 m Fast Walk at Max Effort.

20 m Slow Walk.

No Rest B/T sets or reps.

Then

5 Sets:

200m Moderate Pace (Goal is under 1:00)

100 Fast Walk in sub 1-Minute.

400m Moderate Pace (Goal is under 2:00)

100 Fast Walk in sub 1-Minute.

No Rest B/T sets.

Moderate Pace should equal :30-:35 seconds per 100m ran.

This will be for overall time.

PROXIMAL STRENGTH NEWS AND NOTES 10.3.21

It’s Fall Y’ALL!

It’s a great time of the year with fall around the corner and cooler temps are great for some outside running. As the weather gets a little cooler, remember to dress accordingly. Looking forward to another fall running season.

WORKOUTS FOR THE WEEK OF 10.3.2021

Monday 10.4.2021 @5:30 pm

50 Ways to ...................

Four Rounds for Time:

5 x100m Shuttle Runs (You will run 50m forward then 50 m backward)

2x 50 meter Sled Push (4×45 Males; 2×45/1×25 Females)

Push sled from start line to 50 meter turnaround and back.

Rest and Recover 2:00 B/T rounds.

Repeat above sequence x3

Thursday 10.7.2021 @5:30 pm

Repeat Violation 

For Time:

400m Fast, Rest 2:00 (Goal Pace <2:00 or faster or wherever your Mile PR pace falls)

600m Moderate, Rest 2:00 (Goal Pace <3:00)

300m Fast, Rest 2:00 (Goal Pace <1:30 or faster or wherever your Mile PR pace falls)

500m Moderate to Fast, Rest 2:00 (Goal Pace <2:30 or faster or wherever your Mile PR pace falls)

200m Fast, Rest 2:00 (Goal Pace <:60 seconds or faster or wherever your Mile PR pace falls)

500m Moderate to Fast, Rest 2:00 (Goal Pace <2:30 or faster or wherever your Mile PR pace falls)

300m Fast, Rest 2:00 (Goal Pace <1:30 or faster or wherever your Mile PR pace falls)

600m Moderate, Rest 2:00 (Goal Pace <3:00)

400m Fast, Rest 2:00 (Goal Pace <2:00 or faster or wherever your Mile PR pace falls)