Week of 3.20.2022

Lets Help Andrew Romano Feed Some Kids!

I am passionate about DOING something to alleviate human need and suffering in our world. Recently, I enrolled in a nutrition program to ensure that I’m entering my 30’s as strong and healthy as possible. In the process, I was reminded that it’s a privilege to be able to choose what type of food I eat and when. I’ve seen firsthand the difference something as simple as a meal can make in someone’s life. When our basic needs are not met, we STRUGGLE to move through life on a healthy trajectory. This month I turn 30 and I cannot think of a better way to begin a new decade than by getting my friends and family together to give back! I want to invite you to take a moment to recognize the blessing and resources that you have in your life and acknowledge how those have impacted you. Hope and I personally give to Convoy of Hope’s feedONE program which feeds one child for an entire month for only $10. We believe 100% in what they are doing to alleviate hunger, provide resources and meet real human needs across the world. My goal is to raise $3,600 by March 31st to feed 30 children for an entire year through Convoy’s feedONE program. Will you please join me? – Andrew

Reminder: this is happening NEXT SATURDAY, MARCH 26th

WHO? Proximal fam!—Open to outside guests who are encouraged to make $30 donation to the feedONE campaign.

WHAT? Participate in a WOD to bring awareness to the goal of raising $3,600 to alleviate hunger in 30 children for an entire year though Convoy of Hope’s feedONE program. The goal of feedONE is to see lives changed as they promote healthy children and communities that are free from poverty and hunger. Many of the children enrolled in this initiative have their only meal of the day at school. feedONE feeds and monitors the health and growth of children each day in El Salvador, Haiti, Honduras, Kenya, Nicaragua, the Philippines, Ethiopia, South Africa, Guatemala, and Tanzania

WHERE/WHEN? Proximal Strength March, 26th 9am & 10am group WOD’s–members do NOT have to make a donation to be part of the workout…donations to feedONE is purely optional!

WHY? 66 million primary school-age children attend classes hungry across the developing world. 16,000 children die every DAY of childhood hunger and malnutrition.

HOW? Participate in the “feedWOD” and make a donation to Andrew’s feedONE campaign which will raise $3,600 to alleviate hunger in 30 children for an entire year

Week 3 of Crawl, Run, Walk

This week perform the following sequences Monday-Thursday.

45/50/55/60 meter Bear Crawl

900/1000/1100/1200 meter Run/Walk.

Time your 1200 meter run this week.

Workouts for the Week of 3.20.2022

Monday, 3.21.22 @5:30 pm

2-4-6-8 Who do We Appreciate!

26 Minute running clock:

0:00 – 6:00 60m (50m scale) meter run every :30 seconds for six minutes. Rest any remaining time within each :30 second interval.

6:00-8:00 Rest 2 minutes

8:00-12:00 80m (70m scale) meter run every :30 seconds for four minutes. Rest any remaining time within each :30 second interval.

12:00-14:00 Rest 2 minutes

14:00 – 16:00 100m (90m scale) meter run every :30 seconds for two minutes. Rest any remaining time.

16:00-18:00 Rest 2 minutes.


Run 120 m (100m scale) rest:10 seconds. Complete as many runs within time cap.

This will be a speed workout with limited rest. The goal is to complete the meters within each :30 second time cap.

The last timed section you will score the total amount of 120m runs completed within the time cap. You must complete the entire interval to get credit for a rep.

Thursday 3.24.22 @5:30 pm

staying alive 

Recreational Athlete:

4 sets:

1 minute at Fast Pace.

2 minutes Easy Pace.

2 minutes at Fast Pace.

Rest 3:00 B/T sets.

Total Time: 20 minutes of interval runs in workout.

Experienced Athlete:

4 sets:

300 m Fast Pace.

300 m Easy Pace.

600 m Fast Pace.

Rest b/t sets equals the total “fast” pace time.

This is a continuous 1200 meter effort.

Find a pace above your fast pace for the 300m/600m intervals. Use approximate rest times between each set. You may have to round up or down on your rest times.

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