Turkey Day Hangover!

Great day for 5k Gone Bird! There was a great turnout and glad to host the even again. Thanks to Jeremy and Jenny for putting on a successful event.

Workouts for the week of 11.28.2021

Monday 11.29.2021 @5:30 pm

leg burn

Thirty-Six Minute Running Clock AMRAP:

400m run

15/12 Cals Echo Bike

300m run

12 Burpees over Sandbag

200m Burden Run w/50/35 lb sandbag.

9 Lunge Squat Sequence. Perform L/R lunge and then Air Squat w/Sandbag on back rack.

Score will be AMRAP (Rounds/Reps)

Thursday 12.2.2021

1-900-RUNFAST

Forty Minute Overall Running Clock:

0:00-21:00

Twenty One Minute Running Clock:

Every seven minutes perform the following sequence.

600m Run, Rest :60, 300m Run. After completion rest remaining time.

21:00-25:00

25:00-40:00

Fifteen Minute Running Clock:

Every three minutes perform a 300m run for time. After completion rest remaining time.

There will be a sequence of five rounds.

HAPPY THANKSGIVING FROM THE PROXIMAL STRENGTH ENDURANCE CREW!

We want to wish all of our athletes who enjoy and participate in our classes week in and week out. We couldn’t do it without support from the gym and our members. Thankful for all of the many blessing you provide us every day. Love you all.

This week we will be having our normally scheduled class on Monday at 5:30 pm.

Turkey Day workout!

THANKSGIVING DAY!! 🦃 The one and only “5k Gone Bird” family-friendly fun run is back!When: 8-10am at @proximalstrength | @crossfitspringfield 🏃🏽‍♀️ Join us as we celebrate fitness before we feast w friends and family.This event is open to the public – free entry for Proximal Strength members. Non-members: $10 drop in fee for adults / $5 for kids.5K Gone Bird consists of 5 – 1000m runs with basic CrossFit movements in between each run. It will be fun and scalable for all ages and fitness levels!Doors open at 7:30am. We will start the first heat promptly at 8am. You may start anytime after 8am but all athletes will need to be finished by 10am as the gym will close at that time.Be sure to like, share, and invite your people!! 💪🏽

WORKOUT for the Week of 11.21.2021

Monday 11.22.2021 @5:30 pm

partner up

Eight Rounds: Partner Version.

10/8 Cals Echo Bike

20 Walking Lunges with Medball #30/20

10 Burpees

20 Air Squats to Medball

Run 200m. Each athlete will run 200m together.

Four Rounds: Individual

You will perform four rounds of above movements and you will run 400m.

Also if there is time remaining in class there will be an additional abs class afterwards.

Happy Thanksgiving! 11.25.2021 @7:30 am – 10:00 am

5K Gone Bird!

1000m Run
30 Hand Release Push Ups
1000m Run
30 Parallette Squat Jumps
1000m Run
10 KBS (55/35#)
10 Box Jump Overs (24/20″)
10 Burpees
1000m Run
30 Stationary OH Lunges (45/25#)
1000m Run
30 Thrusters (45/35#)

PROXIMAL STRENGTH NEWS AND NOTES 11.14.2021

Dogwood Canyon and Other Stuff!

Bid weekend for some of our athletes at Dogwood Canyon and then some of our peeps not so athletic. Fun was had no matter if your were working out or not.

Barb and Scott knocking it out this weekend.
Tosh and Sandy!

Workouts for the Week of 11.15.2021

Monday 11.16.2021 @5:30 pm

run

2 Sets

800m or (4 minutes) at Easy Pace.

200m or (1 min) at Fast Pace.

Rest 1 min,

600m or (3 minutes) at Easy Pace.

200m or (1 min) at Fast Pace.

Rest 1 min,

400m or (2 min) at Easy Pace,

200m or (1 min) at Fast Pace.

Rest 3 min b/t sets.

You will score each set separately for two total scores.

Thursday 11.19.2021 @5:30 pm

jump around 

Thirty Minute Running Clock:

400 m Run

30 Double Unders or 50 Singles

20 Med Ball Bearhugger Jump Squats #30/20 medball.

This will be a AMRAP (As Many Rounds or Reps As Possible) within the time cap.

PROXIMAL STRENGTH ENDURANCE

Week of 11.7.2021

Fall Time Change

Yes Indeed!

The time change is coming and means we will be losing daylight. Be sure to dress appropriately so you can be seen. Programming will be determined by daylight and colder weather, so there will be some inside workouts.

Workouts for the Week of 11.7.2021

Monday 11.8.2021 @5:30 pm

odds even

600 m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

500m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

400m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

300m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

200m at Moderate pace, 100m walk, 200m fast pace.

This will be a longer workout with shorter intervals with longer intervals. This would be categorized as a V02 max type workout. Shorter distances with more rest.

This workout will be for total time.

Thursday 11.11.2021 Veterans Day HERO WOD!

HERO WOD: EMILIO RIVERA
  • For Time
  • Buy-In: 800 meter Run
  • Then, 5 Rounds of:
  • 22 Push-Ups
  • 21 Air Squats
  • 33 Mountain Climbers
  • 10 Burpees
  • Cash-Out: 800 meter Run

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete the buy-in of 800 meter Run, then 5 rounds of 22 Push-Ups, 21 Air Squats, 33 Mountain Climbers, and 10 Burpees. To complete the workout, perform the cash out of another 800 meter Run.

Score is the time on the clock when the cash-out is completed.

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete the buy-in of 800 meter Run, then 5 rounds of 22 Push-Ups, 21 Air Squats, 33 Mountain Climbers, and 10 Burpees. To complete the workout, perform the cash out of another 800 meter Run.

Background: This workout is dedicated to Firefighter Emilio Rivera who passed away on October 21, 2019.

Emilio joined the United States Marine Corps in 2009 and was assigned to artillery in the 5th battalion 11th Marines unit where he specialized in HIMARS. While serving, Emilio and his battalion/unit broke two military records while overseas.

After four honorable years of service, Emilio returned to his family in Pasco County, Fl. After a few short months after his discharge, Emilio had the urge to continue his service. Emilio attended the Florida State Fire College and received the “Top Dog” reward which is earned by having the overall best physical shape and dedication among his classmates.

After fire academy, he was hired on by Marion County Fire Rescue, he served 5 years as a Firefighter/EMT.

Firefighter Rivera, a proud United States Marine Corps veteran, and firefighter for over five years, was loved and respected by all. His drive, determination, and work ethic inspired all who he came into contact with. He was assigned to Friendship Fire Station #21, Operations Station #33, and most recently the Villages of Marion Station #10.

The workout was designed by the Emilio Rivera Foundation @theemilioriverafoundation to be done in October every year.

The rep scheme signifies:
– 22 Push-Ups for 22 veterans who take their own life every day
– 21-33-10 reps for Emilio’s stations.