Category Archives: WOD’s


Remembering 9/11

I was old enough to remember and was filled with shock, disbelief, fear, and ultimately anger. Twenty years later, we now can reflect on the courageous heroes who sacrificed there lives to save others. There were angels present during this day and they saved countless lives.

I remember this image to this day, and it always sticks with me. Tragedy in front of my eyes.

But this image gave me hope as the day went on and gave me courage and hope we will move on.

This week we will be honoring those lives lost with a tribute workout for the lives lost on 9/11.


Monday 9.13.2021 @5:30 pm

9/11 Relay

As a class, run one mile. If you finish before the last person, you will turn around run in with the last person to finish.

Rest 111 seconds (1:51) as a class.


11 Rounds

90 meter relay run.

This will be ran as a class.

If there are ten people in class, the first athlete will run to the 45 meter mark and back and then hand the baton to the next person and so on until you get back to the first athlete again. Repeat this sequence x10.

Rest 111 seconds (1:51) after last runner completes the last interval.

Then run one mile as a class. If you finish before the last person, you will turn around run with the last person to finish.

The goal this workout is to keep moving, press on, and don’t leave anyone behind and work as a team.

There is no measure this workout.

Thursday 9.16.2021 @5:30 pm


800 meter Moderate/Fast

Rest 2:00 minutes

2(x600m mod/fast, 1 min walk)

Rest 1:00 minute

3(x500m mod/fast, 1 min walk)

Rest 1:00 minute

4(x300m mod/fast, 1 min walk)



This is a longer version of last Thursday’s run wod. Little different distances, but goal is to hold a moderate pace into a fast pace.


Aerobic Threshold


Focus on your splits and try to get faster by the end of each interval.


Total Time

PROXIMAL strength news and notes 9.5.2021

Labor Day Holiday

The fruits of our labor are often not celebrated enough. Take time to enjoy a longer weekend and take in some family time or leisure time.

We will not have our regularly scheduled class Monday, September 6th. We will resume our normal programming Thursday, September 9th.

Enjoy the weekend.

Workouts for the Week of 9.5.2021

Thursday 9.9.2021 @5:30 pm

heart and soul 

800 m Moderate to Fast pace (Work up to fast pace on back end of interval)

Rest 2 Min

2x(400m Moderate to Fast pace, 1 min walk b/t)

Rest 2 Min

3x(300m Moderate to Fast pace, 1 min walk b/t)

Rest 2 Min

4x(200m Moderate to Fast pace, 1 min walk b/t)

PROXIMAL strength news and notes 8.29.2021


HOA 2021! Are you ready?

When: Friday, September 24 – Sunday, September 26, 2021

Where: Proximal Strength – Springfield, MO

1900 W Sunset St, B100, Springfield, MO 65807

Fitness is cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. At The 2021 Heart of America Team Competition presented by JUNK | 1st Phorm, every team – regardless of division – will be collectively tested in each of these 10 domains.

For the next few weeks, is your last chance to get in some endurance training. If you have competed in the past, you know that running, rowing, ski, and bike have been a key part of the events. Come check us out and get in a few classes to test your fitness and capacity before the big event.

Kim and Justin Bad Assery!

Workouts for the Week of 8.29.2021

Monday 8.30.2021 @5:30 pm

usain bolt

4×100 meter runs; rest 1:00 b/t intervals. Hold 2-3 seconds each interval. Fast Pace is desirable, but maintain as fast you can maintain.

Rest 2:00

4×400 meter runs; rest 2:00 b/t intervals. Hold 3-5 seconds each interval. Fast Pace is desirable, but maintain as fast as you can maintain.

Rest 2:00

1×800 meter run; Maintain your 400m pace from above. This generally should be treated as fast pace or faster.


After completion of fast 800 m run. Perform a 800 m jog at easy pace for recovery purposes.


Designed to hit some short intervals at fast tempo and pace. The intervals are broken up and significant rest between intervals.




Stay steady and hit your paces each interval. The 800 m run, measure your 100 m paces to stay on pace from previous intervals.


Total Time

Thursday 9.2.2021@5:30 pm

green mile

1-Mile Run with weight vest or carry a 30/25/20/14 lb medball if you don’t have a vest. Pick your weight.

We will be using the Mile Time Trial course for your run.

After completion of run.

We will be having some ab work and core work.


We’ve ran a mile before, but can you complete it with vest or medball. Just a new test and challenge.




Total Time

proximal strength news and notes week of 8.22.2021

School Daze

Every summer the school year goes by faster and faster. Just shouting out to all of our parents and kids to enjoy the first day and embrace it.

Kids work hard, focus on your goals and achieve success this year.

Parents don’t act to excited when the kids leave for school!

Week 3 Echo Bike Challenge

Hope people are getting a chance to enjoy our new Echo Bikes. The more you train on the device, the better you get. Keep at it.

Watch Wodify for this weeks workouts.

Workouts for Week of 8.22.2021

Monday 8.23.2021 @5:30 pm

airborne shuffle

4 Sets:

400m Moderate Pace (Goal Pace focus is <:30-<:40 per 100 m interval)

Rest :60

200 meter shuttle runs. No designed pace but increase intensity each interval. Goal is to hit the shuttle runs <:60 to :75 seconds. (Run to 10m and back; run to 20m and back; run to 30m and back; run to 40m and back; Done)

Rest :60

200 m Fast as you can maintain.

Rest :60 seconds between set.

After Completion of Workout there will be a Abs class.


This will be a fast moving workout with limited rest. 400m runs will be at a moderate pace. So run appropriate paces. Shuttle runs are keeping athletes moving into your fast 200m. This is designed to work on various intervals within a 400m capacity.


Speed Endurance


400m runs find a moderate pace and stick with it. Power through the shuttle runs and hit the 200 m with some intensity.


Total Time

Thursday 8.26.2021 @5:30 pm

in my belly

Thirty Minute Running Clock (AMRAP)

100 m Run 10 sit ups or 5 GHDs

200 m Run 11 Sit Ups or 6 GHDs

300m Run 12 Sit Ups or 7 GHDS

400m Run 13 Sit Ups or 8 GHDs and so on………….

You will continue this sequence by adding 100m to each run and 1 Sit Up/GHD each round.


There is no designed pace on the runs. Keep moving through the sit ups/GHDs.


Lactate Threshold


GHDs can tax your core. If you aren’t comfortable with high volume GHDs then stick with sit ups.


Total Reps (100m ran=1 rep) and Sit Ups/GHDS count as one each.

rX+ is GHDs

proximal strength news and notes week of 8.15.21


Once a month we honor a hero by performing a HERO WOD.

Why you ask? Because these WODs honor and function as a memorial for men and women who have died in the line of duty while working in the military, or as police officers or firefighters. 

And because they’re tough as hell, and CrossFitters love to challenge themselves physically and mentally.

HERO WOD Glen this week!

WORKOUTS for the WEEK of 8.15.2021

Monday 8.16.2021 @5:30 pm

easy button

5 Rounds for Time:

300m Run (Each run will begin and end at the start line. Walk to sled)

75 foot Sled Push (M 3×45; F1x45 1×25) (Push sleds 25 feet at a time x3)

22/17 Echo Bike Calories

Rest will be recovery walk to start line for 300 m run.


Begin your run to turnaround point and back. Walk to sled and push. Recover and go inside to Echo Bike. Walk back to start line and repeat same sequence x 4.


Strength Endurance


This is designed to be low volume with high intensity intervals in run, sled, and bike. The bike cals are designed to be at a different amount to push past a normal programmed amount your used to in a normal workout. Sleds designed to a little lighter to allow a faster sled push each round.


Total Time for the five rounds. Includes recovery to each mode.

Thursday 8.19.2021 @5:30 pm

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Options for Workout:

Partner Version:

Partition reps but run mile together.

Scaled Version:

Clean and Jerks scale weight appropriately.

Rope Climbs do 35 Pull Ups

Run inside or outside or Row.

proximal strength endurance news and notes 8.8.2021

Guess Whose Back This Week?

Yay Allison. See you on Monday evening @5:30 pm.

Hi Pals!

ECHO BIKE Endurance Challenges!

This week on Tuesday/Wednesday/Friday we will post your daily ECHO Bike challenge. Be sure to check under the Endurance tab in Wodify!

Here is the first sneak peek for Tuesday:

Day #1
Round One:
4x :30 second Echo Bike Intervals.
Rest :30 between B/T Intervals.
Score Total Calories.

Rest 2:00

Round Two:
2x 1:00 Echo Bike Intervals
Rest 1:00 B/T intervals.
Score Total Calories.

Focus on developing a rhythm and discover your capacity on the Echo Bike in short capacities.

Finish with 3:00 recovery Bike. No Measure.

Have Fun and Pedal Fast!

Endurance Options at the Gym!

We Love Endurance!

We would like to point out the options available to our athletes every week beyond the normal group WODS. These classes often focus on increasing your aerobic and endurance capacities. These classes often incorporate run, row, bike, and ski. They also throw in various lighter weight movements and body weight type movements.

Here is our current schedule of classes outside of our normal group classes.

Endurance (Run):

Mon/Thurs @5:30 pm

These are led by Graham Smitham, Allison Muller, and Brian Rice. These classes will primarily focus on running and occasionally we will sprinkle in other options including sleds, bike, ski, etc.

Row Classes:

Mon-Friday 11:15am

Kathy Metz handles the 11:15 am classes. Kathy’s classes are a fun and challenging within in a smaller time frame. If you need a quick workout during your lunch, then come check it out.

Tuesday/Thursday 6:30 pm

Josh Mhire and Zach Banks cover our evening classes at 6:30 pm. You work late and unable to catch a class during the normal times, then check out the energy Josh and Zach brings to the table every week.

Mon-Saturday 7:00 am

Cindi Little handles the morning crew at 7:00 am. classes. Cindi challenges you every week with a variety of movements and great stretching and mobility. Be ready though.

Workouts for the Week of 8.8.21

Monday 8.9.21 @5:30 pm

this is odd 

8×400 meter intervals.

Your will rest the amount of time from the previous interval.

Example: If you have intervals at odd numbers, round up/down to closest number.

First Interval Time: 1:57.

Rest Period 1:57 or 2:00 minutes

Second Interval Time 1:42

Rest Period 1:40 and so on…..


The goal is to maintain a fast pace on these intervals, but your rest times will be different every round. This will test your recovery rates and train a lactate threshold.




If you come out to hot, then you will pay with a shorter rest period. Stay consistent with your paces. Don’t overthink the rest times and rest as close as you can to the previous interval ran.


Total Time

Thursday 8.12.21 @5:30 pm

bridge repeats

Twenty Minute Clock. You will run over and back. This will be a AMRAP.

Over/Back=2 reps and so on.


This will be a benchmark workout. There will be no option for wearing a vest. The workout is designed to be an aerobic threshold workout.


Aerobic Threshold


Find a comfortable pace. You won’t start feeling the effects until the ten minute mark. Make adjustments on pace and keep moving.


AMRAP repeats within the time cap. You must run the entire length to credit for any rep.

PROximal strength news and notes 8.1.2021

Tiger Tri Results!

Couple of our endurance athletes knocking out the Tiger Tri in Republic, MO. Great job to all who participated and finished this competition. Great job everyone!

Barb, Summer and Scott Post Race!

Barb had a finish time of 1:26:12 and finished first overall in F50-54. Summer finished with a time of 1:18:39 and finished third overall in F45-49. Scott finished with a time of 1:28:48 and finished tenth in M45-49. Great job gals and guys.

Welcome Back!

Yay. Allison is back! Coming Soon to a class near you!

Hi Allison! Welcome Back!

Programming for the Week of 8.1.2021

Monday 8.2.2021 @5:30 pm


12 rounds:

Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace. This a benchmark workout for Springfield Endurance.

(SCALED VERSION) 6 to 8 rounds ideally. This will be up to each athlete. If you feel good then keep pushing through.


This is a Speed and Aerobic Threshold workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.


Push through the 200 meter intervals at each varying pace. Just keep moving.


Determine your paces prior to the workout.


60 seconds x 7:00 Mile PR= 420 seconds

420/8= <:53 seconds Mile PR Pace

Then :53×1.5= :79 second pace for recovery 200m

My paces would be :53 seconds for MilePR Pace and :79 seconds for 200m recovery.


Speed and Aerobic Threshold

Workout is for total time.

We last did this workout on 9.14.2020 for reference.

Thursday 8.5.2021

games edition

4×250 m run w/:60 second rest B/T. Pacing for 250 m intervals should be a moderate to fast pace. Goal pace would be <:75 seconds for faster.

Rest 3:00 after 250 m interval portion.

5x100m run w/100m recovery walk. Pacing for 100m intervals should be at a fast pace. Goal pace would be <:30seconds or faster.

Rest 3:00 after 100 m interval portion.

500m All Out Effort. The pace should be controlled, but push this run to get as fast as you can for 500 meters.

200m Recovery Walk.

500m Easy Jog.


We are hitting 1000 m increments in different capacity with 250m runs, 100m runs, and 500m runs. There are different capacities and distances, but will be a good opportunity to develop pacing strategies for each interval.


Focus on the paces and intensity levels. The 250 meter runs aren’t meant to be sprints. Start moderate and end fast on your last couple of runs. Focus on fast paces for 100m each interval. The 500 m run is used to test your ability after some lactate threshold buildup.



Total Time. You will also score your 500 m run time. There will be two separate scores on Wodify.

PROXIMAL Strength news and notes week of 7.25.2021

Keep Moving, Never Give Up, Never Quit!

Hot and Humid!


Like Nelly says, It’s getting hot in here!

Tips for Hot Weather:

  1. Keep an eye on the weather. Respect your body and know your limitations.
  2. Dress Appropriately.  Light colored, sweat wicking clothing is best.
  3. Hydrate, Hydrate, Hydrate.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids.

Signs of heat exhaustion include:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

Row Classes – Cindi Little and Kathy Metz

We also want to shout out to our other coaches, Kathy Metz and Cindi Little. With the heat sweltering, these great ladies offer great classes in the morning. They offer fun and challenging classes each week. If your needing something different come check them out.

Row M-F 11:15 am
Row M-SAT 7:00 am


Monday 7.26.2021 @5:30 pm

ms. dash

Warm Up:


20/10 x 8.

Recover into….stretching drills.

Eight Minutes Assault Runner.

:30 second run/:30 second walk.

Twenty Four Minute Running Clock:

We are going to commit a sequence of intervals going from the assault runner to outside running.

200 m Assault Runner. Goal pace is anything below <:60.

300m Outside Run. We will run from the corner door to the stop sign and back. This will be as fast as you can maintain or moderate pace. Moderate pace would range from anywhere below <2:00.

One Round will be completion of each run sequence (200m Run+300m outside=1 round) If your in the middle of a round upon completion of the time cap, then every 100m will = 1 rep.

Workout Detail:

This is designed to throw different styles of running from outside to inside. We will perform faster type intervals on the runners and focus on moderate paces for the outside run. The rest and recovery will be from the runner to the door and vice versa.

Aerobic Capacity:

Lactate Threshold

Workout Hints and Pitfalls:

Just make your adjustments on the different types of runs. This will challenge your form and hamstrings.

Your Score:

Rounds and Reps (Completion of the 200/300m interval=1 Round; Non-Completion 100m=1 Rep.

Thursday 7.29.2021 @5:30 pm

One Mile Run

Warm Up


One Mile Run for time.

You can treat this as a Mile Time Trial or establish your Mile Time for interval work. Each athlete will determine there intensity.

Rest and Recover.

Then either by yourself or with a partner perform Mini TOSH as a recovery.

Three Rounds (No Measure):

100/200/300 Run. After each sprint, rest the same duration it took you to run the last interval. If your with a partner, rest while the other person rests.

PROXIMAL STrength news and notes for the week of 7.18.21

Flamingo Story!

As you know, we often reference the flamingo pose at the end of our workouts. This started a few years ago when some of our girls decided to add pizzaz to our group pics. Kudos to Sarah Sharp.

Often the girls would participate and often the boys would not.

We love the flamingo pose and when new people show up to class, they often are confused at first by everyone jumping into a flamingo.

The flamingo is one of the ways our community uses to represent our friendships and bonds. It also represents that everything will be alright.

Last Thursday class! Flamingo in full effect.

Congratulations to Brittany and Tristan Rowe!

Brittany and Tristan have been a big part of our community and we want to congratulate them on there pending news they are going to be a Mommy and Daddy! Congrats!


Upcoming Events for our Running Community!

Please take a look at OMRR for a list of upcoming events in the summer and fall. This is a big season and we can help you train for these events.


This is the time of the year to start the training regimen for the Bass Pro series events to include Dogwood Canyon.

If your needing a goal, pick a race, come train with us and we can get you ready.

Workouts for the Week of 7.18.21

Monday 7.19.21 @5:30 pm


400 meter run; 100 jog

300 meter run; 100 jog

200 meter run; 100 jog

100 meter run; 100 jog


100 meter run; 100 jog

200 meter run; 100 jog

300 meter run; 100 jog

400 meter run; 100 jog.


If there is time remaining,


Perform planks in this sequence.

Rest :30 seconds after each sequence.

:30 second plank, rest.

:45 second plank, rest.

:60 second plank, rest.

:45 second plank, rest.

:30 second plank. rest.

Perform plank for as long as you can maintain for time.

Workout Detail:

This workout is designed for limited rest but maintain a quick pace and recovery with a short jog.  The first part will create early fatigue and challenge your recovery rates even though your intervals are getting shorter.  You will do a quick turnaround and then rise back through the intervals.  Focus on your recovery jogs and look to achieve as much rest as possible to hit your paces.

Aerobic Capacity:

Speed Endurance

Workout Hints and Pitfalls:

Just ensure to get enough recovery on your jogs. Stay steady and get on the jogs quickly after your runs. This will be a pretty fast workout.

Your Score:

The wod will be for total time. I will also put a score for the longest plank in your ab work.

Thursday 7.22.21 @5:30 pm

what a time to be alive

4×300 meters/100 meter recovery walk between each interval;

2×800 meters/400 meter recovery jog after each interval;

3×400 meters/2 minute recovery between each interval;

5×100 meter shuttle sprints.


Workout Detail:

The focus is maintaining a moderate pace through the early part of the workout.  As the WOD progresses look to increase your pace and hit a pace in between your moderate and MILE PR pace. The 100 meter shuttle sprints will be designed to test your capacity at the end to maintain that moderate to fast pace.

Aerobic Capacity:

Aerobic and Lactate Threshold

Workout Hints/Pitfalls:

The 300 meter intervals will be at a moderate pace. Look to go :06 to :09 seconds slower than your MILE PR pace. Good goal is :90 seconds or below.

The 800 meter interval will be at a moderate pace to fast pace. Look to fall in between your MILE PR pace to :24 over your MILE PR pace. Good Goal is between 3:30 to 5:00 dependent on your current Mile Time.

The 400 meter intervals will be at a moderate pace to fast pace.  Look to fall between  your MILE PR to :12 seconds over your MILE PR pace. Good goal is between 1:45 to 3:00 dependent on your current Mile Time.

The 100 meter shuttle sprint will be at whatever pace you can maintain for five individual sprints. Look to hit your MILE PR pace to :03 seconds over your MILE PR pace.

Your Score:

The wod will be for total time.

proximal strength news and notes week of 7.11.21


Keep Moving Forward!

This is the time of the year where everyone is hot and kind of stuck in the middle of a rut. Keep grinding away and move forward. Don’t get caught up in the outside world and focus on being a good person and just be nice. It’s not hard. Focus on positive relationships and stay away from the things that overwhelm your mind with negativity. Strong faith and community will go a long way to fix that. Keep Moving Forward!

Workouts for the Week of 7.11.21

Monday 7.12.21 @5:30 pm

Simply Evil

Ten Rounds:

200 meter run


After the first run, you will perform 2 burpees. You will progress and add two (2) burpees after each run/round. Your rep scheme for burpees will be:

2-4-6-8-10-12-14-16-18-20=110 total burpees.

Workout Detail:

This is designed to push each run as fast as you can at your own pace. The burpees are designed to keep your heartrate going in between each run, for limited rest periods.

Aerobic Capacity:

Aerobic Threshold

Workout Hints/Pitfalls:

One of the easy pitfalls, is to go out hot and heavy. Find a pace and stick with it.


Total Time.

Thursday 7.15.21 @5:30 pm


4 Sets:

400m Fast

Rest 1min

200m Controlled Sprint. Faster than your MILE PR pace, but at a controlled pace as fast as you can maintain.

Rest 5:00 between sets. After your sprint, include a 200 meter recovery walk back to start line. (This is based on our run course)

Workout Detail:

Push your 400 m run, limited rest into faster pace 200m run. Check your split at the 200 m mark for a good baseline or goal.

Aerobic Capacity:


Workout Hints/Pitfalls:

Don’t get hot to early. Focus on the 200m runs and beat your paces on the 400m run splits. Keep grinding away. You have lots of recovery time, so hit each interval with intensity.


You will score each set individually for four (4) separate scores.