All posts by PRXSE

PROXIMAL STRENGTH ENDURANCE

Week of 3.13.2022 (PRXSE)

Time Change!

So Sleepy Today!

It’s the time of the year we like, but it takes a day or two to get our schedule right. Little tired. As spring pushes forward, we will start conducting our classes outdoors with warmer weather and later times.

Crawl. Run. Walk Challenge Week 2

This week we continue our Crawl, Run. Walk challenge.

We bump up the meters and walks this week.

25/30/40/45 meters Bear Crawls

500/600/700/800 meters runs/walks.

This week start measuring your times on your runs. Start getting an idea on your 100m splits and overall times. Are you making improvements?

Workouts for the Week of 3.13.2022

Monday 3.14.2022 @5:30 pm

One Third 

Recreational Distance:

2 Sets:

3x(300m fast pace, 100m walk)

Rest: 2 min b/t sets.

Experienced Distance:

3 Sets:

3x(300m fast pace, 100m walk)

Rest: 2 min b/t sets.

This designed to create a fast pace environment with limited rest. The paces are meant to be fast pace or at your MILE PR pace.

This is considered “Anaerobic” or without oxygen. This workout is designed to test your pace sustainability. Focus on setting a goal for every 300m interval and staying at that pace throughout the duration.

This is considered a Speed Endurance type workout. Low Volume Workout with high intensities. There is full recovery between sets.

You will score each set separately for either two/three sets, whichever format you have chosen.

Thursday 3.17.2022 @5:30 pm

HERO WOD "MAUPIN"
  • 4 Rounds for Time
  • 800 meter Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats

This week we will doing our monthly HERO WOD as partner style.

Partition runs and reps as needed amongst each pair of athletes or you can perform this solo as written.

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

PROXIMAL STRENGTH ENDURANCE (PRXSE)

Crawl, Run, Walk Challenge!

See you Crawl, then Run, then Walk. Got It!

During the month of March we will introduce a new challenge. This will be titled, “CRAWL, RUN, WALK!”

This will kick off on Monday, March 7th.

The challenge will involve running, walking and bear crawls. You will start with a 5 meter bear crawl, 100m run/jog, 100m walk. Each day we will progressively add 5 meters to the bear crawl and 100 meters to the run/jog/walk. The goal is to give you a chance to do a daily run and ultimately by the end of the month you will run a mile for time.

If your looking to start running this will be a great program to get going in small chunks each and every day. The ultimate goal will be testing your mile time or if you have a goal of just running a mile unbroken. So dust off those running shoes and get to moving.

We will post the daily challenges on Wodify under the Endurance tab.

At the end of each week’s challenges, you will run your distance for time. Be the end you will have timed intervals of 400m, 800m, 1200m, and 1600m. This will give you a good indication of where your mile time should be by the end.

WORKOUTS FOR THE WEEK OF 3.6.2022

Monday, 3.7.22 @5:30 pm

Crawl, Run, Walk

Thirty Minute Running Clock:

8 Minutes: AMRAP

5 Meter Bear Crawl

100m run

100m Walk Around Gym or Outside Walk

Rest 2:00

8 Minutes: AMRAP

10 Meter Bear Crawl

200m Run

100m Walk Around Gym or Outside Walk,

Rest 2:00

10 Minutes: AMRAP

15 Meter Bear Crawl

300m run

100m Walk Around Gym or Outside Walk.

This kickoffs off our monthly challenge for March.

You will score each timed interval. You will score AMRAP of runs only.

10m=1 Rep for any partial runs.

Thursday 3.10.22 @5:30 pm

Two Face 

Part 1:

200m Moderate Pace, rest :15 sec.

400m Moderate Pace, rest :30 sec.

600m Moderate Pace, rest :45 sec.

800m Moderate Pace, rest :60 sec.

Part 2:

10x150m any Pace, :10 second rest.

Moderate paces are generally little slower than your fast paces. Your goal will be :03-:05 seconds slower per 100m ran. If you run a :20 second 100m fast pace, then your goal would :23-:25.

Coorelate these figures by calculating :03-:05 seconds per 100m ran for each interval.

The finishing time for each 150m interval should be +/- 1 sec. Stay consistent and find a pace you can maintain each interval. There is a tight window on your pace. So don’t go at a pace you can’t maintain.

PROXIMAL STRENGTH ENDURANCE

Week of 2.27.2022

It’s been a cold February with some nice and wintry days mixed together. We hope to get over the cold stretches and move into some better days ahead. As the weather warms up and we get close to time change, we will start having more consistent outdoor classes. As for the beginning of March, we will continue to sprinkle in some outside runs along with our indoor assault runners.

February Burpee Challenge!

As we finish up the month of February, we will re-do the 100 burpees for time on Monday, February 28th. If you remember your previous time, then the goal is to try to beat the time. Good Luck. This will be posted on Wodify for you to score tomorrow.

Programming for the Week of 2.27.2022

Monday 2.28.2022 @5:30 pm

Get Little Closer 

This will be a twenty-four (24) minute workout.

12 Sets:

1 Minute ON (Fast Pace)

1 Minute OFF (Rest)

Outdoor Run Course:

This workout is best performed on and out and back route.

One Set =2 minutes. There will be 12 minutes of fast running.

After running 1 minute, mark your forward progress, rest 1 minute, and run back to original starting point. The goal is to match or beat your previous interval ran.

How to pick the correct intensity: Target a 90% max effort. Feel fast but controlled. Continue to optimize your intensity (faster or slower) based on you feel during the 2nd interval. You should have your pace settled before finishing the 3rd interval.

Inside Run Course:

Run 1 Minute ON (Fast Pace), after completion of run, look at meters ran.

Step off runner and rest :60 seconds.

Reset your runner.

You will attempt to match or beat meters ran from the previous interval.

Once you have achieved the meters ran, then commence into a walk on the runner to close out the interval until the next rest period.

You will have two scores for this workout.

Score 1: Longest Meters Run (There will be six (6) 1:00 minute intervals)

Score 2: Slowest Interval Time (There will be six (6) intervals for time)

This is a speed workout.

Thursday 3.3.2022 @5:30 pm

Almost 500

1x (320m Fast, 160m Easy)=480 meters on Assault Runner

Rest 1 min,

2x(320m Fast, 160m Easy)=960 meters on Assault Runner

Rest 2 min,

3x(320m Fast, 160m Easy)=1440 meters on Assault Runner

Rest 4 min,

4x(320m Fast, 160m Easy)=1920 meters on Assault Runner

Run Sequence for the Workout:

320m>480m>800m>960m>1280m>1440m>1760m>1920m

Goal is for your Fast Interval Time=Easy Interval Time throughout the workout. The easy interval will be a combination of walk/jog.

Example: You run 320 in :90 seconds, then your easy interval must equal :90 seconds. Get as close as you can on each interval.

The total meters for the workout is 4800 meters or approximately 2.98 miles.

You will score for total overall time.

This would be considered a V02 Max Workout.

HERO WOD WEEK

We honor our heroes and service personnel this week for our monthly HERO WOD. This month we honor “Jerry”.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Workouts for the Week of 2.20.2022

Monday, 2.21.2022 @5:30pm

East Bound and Down 

Warm-up:

1x 150m 90%

1x 150m 95% (or your estimated workout pace)

Rest: 150m walking back to start between efforts.

Then,

4x(150 Fast; 150 easy walk/jog)

Score this round.

Rest 5:00

10x(150 Fast;150 easy walk/jog)

Score this round.

The fast pace should be at a Mile PR pace or faster. Focus on recovery walks or jogs.

You will score the workout for total time in each round.

Burpee Challenge Day 14

Seven Minutes:

Perform seven (7) burpees.

HERO WOD

Thursday 2.24.2022

"Jerry"

Burpee Challenge Day 17

85 Burpees. Perform in small chunks and keep moving.

PROXIMAL STRENGTH

Workouts for the Week of 2.13.2022

Monday 2.14.2022 @5:30pm

are you experienced?

Recreational Distance:

3x300m , 1x800m, 2x400m.

Experienced Distance:

4x300m, 2x800m, 3x400m.

Each athlete will pick wither the recreational distance or experienced distance. Base this on your present running level.

Shoot for a fast pace to moderate pace. Go with feel. If your feeling good push the pace.

The rest between intervals is 1:1 (work to rest)

300m runs will be inside runner, 800m runs outside, 400m runs alternate b/t outside and inside.

This will be considered a lactate threshold workout.

The score will be for total time.

Then

Burpee Challenge Day 7=35 burpees.

Thursday 2.17.2022 @5:30pm

short timer 

Twenty-Eight (28) Minute Running Clock:

This will be programmed on inside runners.

This will be run walk format.

Round 1: Four Minutes.

:15 Run/:45 Second Walk

:30 Run/:30 Second Walk

:45 Run/:15 Walk

:60 Run.

2:00 Walk.

Round 2: Four Minute Interval

:60 Run

:15 Walk/:45 Run

:30 Run/:30 Walk

:45 Walk/:15 Run

2:00 Walk

Round 3: Four Minute Interval

:15 Run/:45 Walk

:30 Run/:30 Walk

:45 Run/:15 Walk

:60 Run

2:00 Walk

Round 4: Four Minute Interval

:60 Run

:15 Walk/:45 Run

:30 Walk/:30 Run

:45 Walk/:15 Run.

2:00 Walk

Round 5: Four Minutes.

You will run entire four minutes for a recovery jog.

This will be an aerobic threshold workout.

You will score total calories and meters for the entire duration of run and walk sequences.

Then,

Burpee Challenge Day 10=50 Burpees for time.

Groundhog Day!

Needless to say winter is here and regardless of what a groundhog says it will be cold for a few more weeks.

Are you looking for a challenge? Different programming options? Is your programming kind of like Groundhog Day.

Come check us out. It’s February now and the resolution crew is out the way. We offer challenging workouts and would love to see new faces. We offer our classes on Monday/Thursday evenings at 5:30 pm.

FEBRUARY BURPEE CHALLENGE

This month we will be doing a simple challenge. Starting on February 7, 2022 you will do 100 burpees for time to establish a baseline time. At the end of the month, you will retest.

Starting on Tuesday, February 8th perform 5 burpees.

Each successive day after, add 5 burpees per day.

We will retest 100 burpees for time on Monday, Feb 28th, 2022.

WORKOUTS FOR THE WEEK OF 2.6.2022

Monday, 2.7.22 @5:30 pm

snakeskin

Three Rounds:

20 Cals Assault Runner

25 Foot Alternate Walking OH Lunges w/DB (40/25). Scaling option would have each athlete do lunges with Med Ball.

300 Meter Outside Run

25 Foot Alternate Walking OH Lunges w/DB

20 Cals Assault Runner

Rest 1:00 B/T Rounds

You will score for total time.

BURPEE CHALLENGE BONUS

100 burpees for time. There will be a ten minute time cap.

Thursday, 2.10.22 @5:30 pm

watts happening

2 sets:

There will be thirty three minute running clock.

Set 1:

4 Minute Run: 0:00-4:00

Maintain your pace on the runner in between 650 -800 watts for a four minute interval. Record total meters.

Rest 2:00 (4:00-6:00)

3:00 Minute Run: (6:00-9:00)

Maintain your pace on the runner in between 800-900 for a three minute interval. Record total meters.

Rest :90 (9:00-10:30)

2:00 Minute Run (10:30-12:30)

Maintain your pace on the runner in between 900-1000 for a two minute interval. Record total meters.

Rest 1:00 (12:30-13:30)

1:00 Minute Run (13:30-14:30)

Maintain a pace above 1000 watts for a one minute interval. Record total meters.

Rest :30 (14:30-15:00)

:30 second run. (15:00-15:30)

This is max effort sprint. Maintain a pace above 1100 watts or higher.

Rest until the 18:00 minute mark on the clock. Score your total meters for Set 1.

Set 2:

At the 18:00 minute mark, you will have fifteen (15) minutes to run the amount of combined meters ran in set 1. This will be for total time.

This is designed to work on slower paces up to faster paces using the runner watts reading on the monitor. The goal is to stay within each prescribed watts for each interval.

This will be a lactate threshold workout.

There will be two scores. Set 1 total meters ran. Set 2 will be for total time.

PROXIMAL STRENGTH

Workouts for the week of 1.30.22

Workouts for the Week of 1.30.22

Monday January 31, 2022 @5:30 pm

do not pass go

5 Sets:

150m Run Fast Pace at your Mile PR pace or below. This will be performed on the inside runner.

Walk to corner of gym on east side.

Then commence into a

400m recovery jog. You can perform as inside or outside run.

Rest 2:00 b/t sets.

This would categorized as a speed workout with the shorter intervals. The focus is on maintaining your paces for each 150 m interval.

You will score each 150m interval for time.

ABS Challenge Final Week.

We will be retesting some of the ab challenges this week. Please check out WODIFY. If you have been sticking with this then re-take the tests to see if you have improved. These will be available to score on Wodify and programmed on our Monday and Thursday classes this week.

Monday: 100 Sit Ups for Time

Thursday: Max Elbow Plank for Time/Max Toes 2 Bar or Knee Raises

Thursday February 3, 2022

watts happening

2 sets:

There will be thirty three minute running clock.

Set 1:

4 Minute Run: 0:00-4:00

Maintain your pace on the runner in between 650 -800 watts for a four minute interval. Record total meters.

Rest 2:00 (4:00-6:00)

3:00 Minute Run: (6:00-9:00)

Maintain your pace on the runner in between 800-900 for a three minute interval. Record total meters.

Rest :90 (9:00-10:30)

2:00 Minute Run (10:30-12:30)

Maintain your pace on the runner in between 900-1000 for a two minute interval. Record total meters.

Rest 1:00 (12:30-13:30)

1:00 Minute Run (13:30-14:30)

Maintain a pace above 1000 watts for a one minute interval. Record total meters.

Rest :30 (14:30-15:00)

:30 second run. (15:00-15:30)

This is max effort sprint. Maintain a pace above 1100 watts or higher.

Rest until the 18:00 minute mark on the clock. Score your total meters for Set 1.

Set 2:

At the 18:00 minute mark, you will have fifteen (15) minutes to run the amount of combined meters ran in set 1. This will be for total time.

This is designed to work on slower paces up to faster paces using the runner watts reading on the monitor. The goal is to stay within each prescribed watts for each interval.

This will be a lactate threshold workout.

There will be two scores. Set 1 total meters ran. Set 2 will be for total time.

PROXIMAL STRENGTH

Week of 1.23.2022

January Sock Hop Success!

We would like to thank everyone who helped out with our January Sock Hop Drive for the Springfield Dream Center! Once we dissect through the donations this week we will provide a summary of items donated. Your generosity is appreciated to help those in need during the cold winter months with donations of socks, caps, and gloves.

Workouts for the Week of 1.23.2022

Monday 1.24.2022 @5:30 pm

minute to win it

2 Sets:

10x (1 minute at any speed, 15 seconds rest)

Rest 3:00 between sets.

The goal is to stay consistent with each interval and focus on staying within 10-20 meters on each interval.

This will fall under the realm of speed and lactate threshold.

You will score total meters ran for each separate set.

WEEKLY ABS CHALLENGE WEEK #4 MONDAY

3 rounds

75 feet anchored sit ups 

50 Russian twists with 20/14 (R=1/ L=2)

25 reverse crunches 

Thursday 1.27.2022 @5:30 pm

break it up

3 Sets:

600m easy jog (Outside Run)

200m Fast Pace (Mile PR pace or faster) (Inside Runner)

Rest :60

400m Threshold run (Focus on hitting the same pace every 100m ran) (Outside Run)

200m Fast Pace (Mile PR pace or faster) (Indoor Runner)

Rest 2:00 between sets.

This will V02 workout. You will have some built in rest and longer recovery between sets.

Total distance is 4200m. You will score overall time to finish the workout.

HERO WOD WEEK!

This week we will be honoring US Air Force Airman Bradley R. Smith. Join us on Thursday for this challenging workout.

Background: Dedicated to U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, who was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

This “Bradley” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 17, 2011 (“110817”)

Workouts for the Week of 1.16.2022

Monday, 1.17.2022 @5:30 pm

tabata style 

We will be performing this on a Assault Runner.

Thirty Four Minute Running Clock:

Part A:

Three Minute Interval

Run :15 Seconds/Walk :15 seconds for duration. This should be at a jog or easy pace.

Rest 1:00

Six Minute Interval

Run :30 seconds/Walk :30 for duration. This should be at a moderate pace to fast pace.

Rest 2:00

Nine Minute Interval

Run 1:00/Walk 1:00 for duration. This should be at a fast pace to Mile PR Pace.

Rest 3:00

Part B:

1600 m Run for time. You will have ten minutes to run a mile.

There will be two separate scores for this workout. Total meters for Part A and Total Time for Part B.

Weekly Abs Challenge Week 3:

5 Sets:

Flutter Kicks 10 straight into Scissors kicks 10 = 1 Set

Then

10 Around the Worlds

Start and circle to the right then go back and circle to the left.

Sit up (hands crossed in front of face) then toe touch to hands R, L foot kick to hands=1 rep.

Thursday, 1.20.2022 @5:30 pm

HERO WOD "Bradley" 

January “Sock Hop” Workout

There are 11 days left for any donations you may have. This week we will be having a January Sock Hop workout. Rock your favorite socks and join us at the gym this week.

Workouts for the Week of 1.09.2022

Monday 1.10.2022 @5:30 pm

sock hop benefitting The Springfield Dream Center 

Sock Hop Group WOD benefitting The Spfld Dream Center

For today’s WOD, wear your favorite pair of crazy socks. Bring new socks, gloves, or caps to donate and support The Spfld Dreams Centers mission of providing help and hope to those in need 💙

Twenty Two Minute Running Clock:

AMRAP

200m Run

1 Rope Climbs (Scale with 3 Burpee Jumping Pull Ups)

You will attempt to get as many 200m runs and rope climbs within the time cap.

ABS Challenge Week 2

ABS Challenge Week 2 Monday

3 Rounds:
10 Bicycle crunch each side.
(elbow to knee, keep low back down, move with control)
20 Slow Sit ups (up quick down slow within a 5 second window)
:30 second hollow rock hold (keep low back to ground)

Thursday 1.13.2022 @5:30 pm

Mall Walker 

Part A:

2x700m fast pace, :60 sec walk b/t intervals

Rest 2:00

3×400 fast, 100m walk.

Rest 2:00

4×250 fast, :60 sec walk.

Rest 2:00

Score Total Time for Part A

Part B:

5 Minutes. Alternate runs and walk.

Run :30/Walk :30

Score total meters run/walk