Hot Weather Creeping Back!

It wasn’t too long ago we were battling the cold and winter blues. The hot weather is coming and please ensure you come to class with hydration.  We also recognize that hot weather brings potential health hazards. Please ensure to let the coaches know if your feeling overheated or dizzy.  We don’t want our athletes to put themselves in any position where they might overheat.

Workouts for week of 6.6.21

Week 8 of 12 Week Cycle

Monday 6.7.21 @5:30 pm

aller again 

We will be running this entire sequence of short interval runs one time through. You will have two extended rest periods. The pacing will be within your Mile PR pace or goal is under :30 seconds per 100m pace on Assault Runner or outside. You will run to turnaround points, rest, run back to start line. If your running inside, run prescribed meters, rest runner each time during rest period.

250 meter Run; rest :30

250 meter Run; rest :30

250 meter run, rest :30

250 meter run.

Rest 3:00

200 meter run, rest :30

200 meter run, rest :30

200 meter run, rest :30

200 meter run.

Rest 3:00

250 meter run (run to 500 meter turnaround)

50 meter recovery walk (walk back to 400 meter turnaround mark)

200 meter run (run back to start line)

Rest :30

250 meter run

50 meter recovery walk

200 meter run. Done.

Workout Detail:

This is a Speed Endurance based workout with intense interval work, but a full recovery between rounds. Low Volume with interval distances less than :60 seconds. This will be high intensity and recruit fast twitch fibers and force them to develop endurance.

Aerobic Capacity:

Speed Endurance

Workout Hints/Pitfalls:

You will hit these intervals at a hot and heavy pace in the beginning with limited rest in between intervals. You will get an extended rest period for 3:00 on two occasions. Take advantage of this.

Score:

Total Time

Thursday 6.10.21 @5:30pm

2000 m Time Trial

We will be having a time trial to test our training and capacity after eight weeks of training.

We will run a 2000 meter time trial. Time Trials are designed to be all out efforts.

Workout Detail:

The focus is on hitting a consistent pace on your 100 meter splits. Use your paces from Monday’s workouts to help you determine a manageable pace. Your time from Monday’s workout will be a good indicator of a projected 2000 meter overall time.

Aerobic Capacity:

This will encompass all phases of your capacity.

Workout Hints/Pitfalls:

You will have a tendency to hit your first 1000 meters pretty fast. Focus on every 500 meter interval to help you with your splits. The last 1000 meters will have a slow down point, get some recovery during that phase and focus on getting your legs for the final 500.

Score:

Total Time

Flamingo Pose Week at Proximal Strength!

Our classes have taken on a certain identity with a flamingo pose after each group class. This week please tag yourself on our Facebook or Instagram pages with your best flamingo poses at any of our group workouts, endurance, or row classes. Use #enduranceflamingo to tag you and your friends this week at the gym. This week we want to spread some community and good will with your best flamingo poses this week.

Endurance Workouts for Week of 4.25.2021

Week 3 of 12 Week Cycle

This week’s focus is on Speed Interval Work and Aerobic Threshold

On Monday, we will be training within a time constraint. Thursday will focus on aerobic capacity training with some longer interval runs at pace dictated by the athlete.

Monday 4.26.2021 @5:30 pm

Short Interval

six, four, two.....one, GO!

Six Minutes:

Run 80 (Scaled Distance 50 meters ) meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running twelve (12) 80 (50) meter sprints total

Rest 3:00 minutes.

Four Minutes:

Run 90 (Scaled Distance 60 Meters) meters every :30 seconds. You will rest remaining time after completing the sprint interval.   You will be running eight (8) 90 (60) meter sprints.

Rest 2:00 minutes.

Two Minutes:

Run 100 (Scale Distance 70) Meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running four (4) 100 (70) meter sprints.

Rest 1:00

One Minute:

Run 240m (Scale Distance 200 meters) within the :60 second time cap. Run to the 120 meter mark and back to start line.

Done.

Workout Detail:

We are looking for each athlete to build up to the 100 meter and 120 meter sprints at the end. Keep pushing on each :30 second interval and look for quick recovery. This is a recovery based wod.

Aerobic Capacity

Speed Endurance

Workout Hints/Pitfalls:

This workout will get very demanding quick. Focus on each interval and just get through that one, then keep moving. Just get through each time cap and get your rest.

Your Score:

We will look to record each run as a rep if your under the time cap. There is 25 intervals for a score of 25. If you fail to meet the meters programmed, then start on the scaled meter version or run for :30 seconds, rest for :30 seconds.

Thursday 4.29.21 @5:30 pm

600, 800, 1000 Meter Repeats

3×600 meter repeats, rest 2:00 between sets.

2×800 meter repeats, rest 3:00 between sets.

1×1000 meter run.

Done!

No prescribed pace. Find a good pace and if your feeling fresh or good, then attempt to push your interval time. If your legs aren’t as fresh, just keep moving . The rest periods are a little shorter, so there will be less recovery.

Workout Detail:

This would considered an active recovery workout and athletes would dictate the pace and interval intensity. Work on stride, form, and settle in for some longer runs this week.

Aerobic Capacity:

Aerobic Threshold

Workout Hints/Pitfalls:

Pitfalls will be the extended meters and mileage. You also might have a tendency to go too fast. Today is designed for longer intervals with no prescribed pace.

Your Score:

Total Time

Carrying H.E.R. Weight “Get Ready to Lift”

This past Saturday, Lashat’a Marie and Serenity Burnette, raised awareness with a workout hosted at Proximal Strength. All proceeds went to The Rebound Foundation.

Rebounding Off The Court
A 501c3 organization, founded by Dana and Christina Ford, that raises funding and awareness to help renew and restore women, who are courageous enough to Make A Recovery from Domestic Abuse and help build a new generation that promotes healthy relationships. It’s our mission to support women in their fresh start by providing a supportive and safe home and prevent youth from entering the cycle of abuse. The Rebound Foundation currently provides service in Springfield, MO and Chicago, IL.

Thanks to Lashat’a and Serenity for allowing us to shine a light on this foundation.

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Endurance Workouts for Week of 4.18.2021

Week 2 of 12 Week Cycle

This week’s focus is on 150m repeats and our monthly HERO WOD.

On Monday, we will be training in the V02 Max capacity.

Monday 4.19.2021 @5:30 pm

Short Interval

footloose

Round 1:

4 sets:

150 m run, hold :05-10 seconds per run.

150m Walk

150 m run, hold :03 – :05

150m Walk

:90 second rest in between sets.

Rest 3:00 between rounds.

Round 2:

4×150 meter runs, rest :90, hold as fast as you can maintain. Try for negative splits on each interval.

Workout Detail:

The goal is to establish and determine your pace with Round 1. The second round, you will focus on maintaining a pace faster than Round 1 intervals.

Aerobic Capacity

V02

Workout Hints/Pitfalls:

The volume of runs will begin to hit your capacity. Get good recovery from the walks each set. Round 2 is meant to push and test your paces after a little volume in Round 1.

Focus on paces and make adjustments if necessary.

Your Score:

Total Time.

Thursday “HERO WOD” 4.22.21

"HOLLOWAY"

• AMRAP (with a Partner) in 23 minutes
• 200 meter Partner Run
• 94 Double-Unders (Scale Singles 188)
• 29 Burpees
• 3 Rope Climbs (Rope options 9 Chest to Bar Pullups or 12 Ring Rows)

This British Hero WOD is dedicated to former Royal Marine Commando James Holloway who “made the ultimate sacrifice whilst out on tour in the Middle East.”

He is a former member of Form Leeds, a physical fitness center in Leeds, a city in the northern English county of Yorkshire.

“Holloway” was first posted on the Form Leeds Facebook Page on November 3, 2017. They created and dedicated the workout at the request of Rob Chadwick.

Announcements:

1. Be sure to wear a watch. Coaches can keep times for you, but it’s easier if each athlete has there own watch.
2. Girls on the Run 5k is on Saturday, May 1, 2021. The location is at Missouri State University. Here is the link for registration: https://www.raceplanner.com/register/index/GOTRSWMO-Spring-2021-5K?sid=2a8f2da573a34056b71214413187feb6

Endurance Total Week Success!

We had a good week of Time Trials. Kudos to all of the athletes who came out and tested the various miles and meters. We always appreciate the efforts of our athletes.

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YOU GOT THIS!

You have a purpose. He’s got you and YOU’VE GOT THIS! Thanks for the encouraging words Kylie!

ENDURANCE WORKOUTS

WEEK OF 4.11.2021

Week 1 of 12 Week Cycle.

Week 1 will focus on 100/200/300/400 pacing and intervals.

Speed and Lactate Threshold workouts.

Monday 4.12.2021 @5:30 pm

Short Interval

100 Meter Pace Training

12x100m, with :60 seconds rest in between, hold intervals +/- :03-:05 seconds.

Rest and Recover 3:00.

6×200, 100m recovery walk, reset at start line :10 seconds, hold intervals +/- :01-:03 seconds.

Workout Detail:

This is designed in determining your 100m pace. This is a key component and first step in setting your paces for any type of interval training. Your focus is staying consistent on each interval.

The 200m intervals are a test if you can maintain your 100m paces. The hold window is a little tighter, so the focus is consistency.

Aerobic Capacity

Speed

Workout Hints/Pitfalls:

The initial 100m runs could be faster, so prepare for your slow interval when fatigue sets in. History will show you will find your true pace within 3-5 intervals. Once you find this pace, then stick with it.

Avoid the pitfall of starting out to hot. You will know if your interval times have bigger variances as you go along.

Your Score:

Total Time. In Comments records your slowest and fastest times for both the 100 and 200 m runs.

Thursday 4.15.21 @5:30 pm

Long Interval

300/400 Meter Training

6×300, with :90 seconds rest in between, hold intervals +/- :05 – :10 seconds.

Rest and Recover 4:00.

6×400 with 2:00 rest in between, hold intervals +/- :03 – :08 seconds.

Workout Detail

This is designed to find consistency in your 300m and 400m intervals. The hold windows are little bigger, which allow the athlete to find and settle into there true pace. If your hitting a faster pace, stay on it. If your a little inconsistent, then stay at that slower pace and attempt to hit that pace each time. Key is consistency.

Aerobic Capacity

Lactate Threshold

Workout Hints/Pitfalls

The Work:Rest ratio is close to 1:1. The hold windows are little bigger and allows each athlete to settle in not have to fight for your pace in each interval.

The pitfall is the fatigue factor when you reach your 400m intervals. You will have ran a mile with the 300m intervals. Get your rest and recover. If you have too, in between each interval, perform a small recovery walk like 50 meters or something like that.

Your Score

Total Time. Record your slowest and fastest 300/400 meter intervals in comments section.

Announcements:

1. Be sure to wear a watch. Coaches can keep times for you, but it’s easier if each athlete has there own watch.
2. Girls on the Run 5k is on Saturday, May 1, 2021. The location is at Missouri State University. Here is the link for registration: https://www.raceplanner.com/register/index/GOTRSWMO-Spring-2021-5K?sid=2a8f2da573a34056b71214413187feb6

Hope everyone had a great Easter with family.

Endurance Total and 5k Race this Week.

We are going to test out the various capacities this week. The Mile Time Trial was last week, so this week we are going to test different meters. After this week we will be starting a new twelve (12) cycle. I have been going through the archives and be on the look out for a new mixture of workouts. The goal is to establish a baseline time and then test the same capacities after a twelve week training period.

Monday 4.5.21 @5:30 pm

Endurance Total 

This will be a time trial week.

We will run for a time trial pace.

200M, 400M, 600M, 800M. REST 5:00 B/T Interval runs. We will run all intervals with no turnarounds. This will give the class a good chance to hit those intervals without having to stop and turn around.

Your will score each interval separate. This will give you a good base and idea of your pacing for all of our workouts. The goal is to have sufficient recovery to perform a pace as fast as you can maintain.

Thursday 4.8.21 @5:30 pm

5k Race 

This will be a time trial or as fast as you maintain, or just run the 5k to establish your time.

We will run a 5k for time. We will start at the gym and run through Nathaniel Greene park and back to the gym to cover 3.1 miles.