Category Archives: WOD’s

PROXimal strength news and notes week of 6.13.2021

HERO WOD WEEK!

Each month we try to honor and pay our respects to our military, law enforcement, and first responders by programming a HERO WOD every third Thursday during regularly scheduled classes. This is a good time to come join us and challenge your self. HERO WODS are meant to be a little more difficult and challenging above a normal group workout. This month we will be programming HERO WOD “RENE” Come check us out this week and honor this hero.

WORKOUTS for Week of 6.13.2021

Monday 6.14.2021 @5:30 pm

partner sledding

This workout can be set up using 50 feet increments. Partition sled pushes as needed. One partner rests, while one partner is working through the prescribed feet.

MM: 2 #45 lb plates;

MF: 1#45lb plate; 1#25lb plate;

FF: 2 #25 lb plates.

If you don’t have a partner just cut the prescribed feet in half. So the first round you would push 500 feet.

For time:
1000 feet Sled Push Shuttle (500 feet solo)
(rest while your partner works)

Rest 4:00
800 feet Sled Push Shuttle (400 feet solo)
(rest while your partner works)

Rest 3:00
600 feet Sled Push Shuttle (300 feet solo)
(rest while your partner works)

Rest 2:00
400 feet Sled Push Shuttle (200 feet solo)
(rest while your partner work)

Rest 2:00
200 feet Sled Push Shuttle (100 feet solo)
(rest while your partner work)

Total Distance: 3000 feet

Workout Detail:

This is designed to be a fast type workout and heavier plates will not be recommended. Move fast get through the prescribed feet. You will push the sled in 50 foot increments back and forth.

Aerobic Capacity:

Strength

Workout Hints/Pitfalls:

Use prescribed weight. This isn’t designed to be heavier. Keep pushing and stop as necessary to get rest.

Score:

Total Time.

HERO WOD THURSDAY 6.17.21 @5:30 pm

rene 

Danish Army Sgt. Rene Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39 year old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpset.

Jackobsen is survived by his wife, Camilla; three children, Mie, Sara, and Thor; and many loving relatives and friends.

This Hero WOD was originally posted by CrossFit’s Mainsite on August 14, 2015.

proximal strength news and notes week of 6.6.21

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

PRoximal strength news and notes for week of 5.23.21

It’s not just raining alot , but it’s raining men!

Are you summer body ready?

Are you summer body ready? Is your training getting a little stale? Too much heavy weight in your regimen? This is a good time to check us out. We focus on different aerobic capacities every week and just in time for the hot weather. Don’t get stuck in that sweaty gym with sweaty and stinky guys. Come join us out back on Monday and Thursday nights at 5:30 pm.

Workouts for the Week of 5.23.2021

This is week 7 of 12 Week Cycle.

This week we will be focusing on Lactate Threshold and V02 programming.

Monday 5.24.2021 @5:30 pm

bridge work

Jog from start line to bridge. Recover, then

12x 1 bridge repeat; rest :60 b/t repeats.

Over and Back =1 bridge repeat.

Your effort will be an attempt to maintain as fast as possible interval time for each bridge repeat.

rX+ with any form of weight vest.

Walk back to start line for recovery portion of the workout.

Workout Detail:

This will be a little different from our normal bridge repeats. This sequence will be attempting a over and back scenario in a timed effort. You will get limited rest, so be sure to get good breathing in after your interval. Focus on deep breaths and hands over head.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Hit your fast paces up the bridge, you can get some recovery on the downward portion of bridge. You will hit a wall at some point on the middle portion of the workout, keep moving and maintain a doable pace.

Score:

Total Time. Record your slowest and fastest times in comments section.

Thursday 5.27.21 @5:30 pm

molasses

4 SETS:

300m run, 200m jog, 200m run, 100m walk, 400m run (1200 Meters)

Rest 2:00 between each set.

Run Course: Run to 300m turnaround and back; 200m turnaround and back; walk to 50m turnaround and back; run to 400m turnaround and back. That’s one set. Rest 2:00. Repeat this run course three more times.

Workout Detail:

The 200m jog should be a recovery pace.  This will incorporate various paces and recovery jogs.

Your 300m, 200m, and 400m run intervals must have the same pace. Your goal is to train by maintaining <:30 seconds per 100m ran.

Aerobic Capacity:

V02 Max

Workout Hints/Pitfalls:

Hit your pace goals each round. Fight to find the consistent pace and stick with it,. Treat the recovery jog as such. There is no reason to sprint the 200 recovery to stay ahead of your buddy.

Score:

Total Time.

proximal strength endurance news and notes week of 5.16.21

Congratulations to Allison and Marcus!

Marcus and Allison

Congratulations to former endurance coach Allison Yokeley (Muller) for her marriage to Marcus this past weekend. The bride and groom were on point and looked great. To many years of wedded bliss.

Workouts for the Week of 5.16.21

This is week 6 of 12 Week Cycle.

This week we will focus on Speed and Aerobic Threshold capacities.

Monday 5.17.21 @5:30 pm

cale salad 

1000 m Run Outside (Rain Inside Assault Runner)

50 Burpee to Bar (Use bar that has at least 6 inches of distance from top of hand to the bar.)

1000/800 m Ski

75/65 Calories Assault Bike

1000 m Run Outside (Rain Inside Assault Runner)

Workout Detail

This is a aerobic threshold. Hold a moderate pace and continuous pace. This workout is designed to push various capacities of endurance training. Keep pushing through the reps and meters.

Aerobic Capacity

Aerobic Threshold

Workout Hints/Pitfalls

The pitfalls will be the long continuous runs and burpee pull ups will hold you to a certain standard. The burpees will hold you to a certain standard.

Total Score:

Total Time.

Thursday 5.20.21 @5:30 pm

countdown

600 m run Easy Jog/Walk. Do pattern of slow jogs and walks during this interval.

Rest 3:00

500 m run Fast Pace or faster than Mile PR Pace.

Rest 2:00

400 m run Fast pace or faster than Mile PR Pace.

Rest :90

300 m Run Fast pace or faster than Mile PR pace.

Rest :60

200 m Run Fast pace or faster than Mile PR pace.

200 m Walk.

100 m Sprint or as Fast as You can Maintain.

Done.

After the interval work, perform 5 minute recovery bike or assault runner jog/walk.

Workout Detail

The interval work is designed to be fast with some shorter rest intervals. The goal is to maintain fast paces on each run. Use the goal of <:30 seconds per 100 m for each interval. The 600 m run to start will be at a easy pace or jog/walk. Then into the fast paces.

Aerobic Capacity

Speed Endurance.

Workout Hints/Pitfalls

Get your rest. Deep breathing and recovery will be key to push each interval. This will go quick and fast so be prepared to hit each interval with intention and purpose.

Score:

Total Time including the 600 m easy jog.

Proximal strength endurance news and notes 5.9.2021

Happy Mothers Day!

We would like to honor all of those hard working moms this week.

Be sure to tell your mom you love her and appreciate all she has done for you.

Workouts for the Week of 5.9.21

This is week 5 of 12 Week Cycle.

We will focus on V02 and Lactate Threshold.

Monday 5.10.21 @5:30 pm

sparkler 

1 x 400m, rest 60 seconds

2 x 300m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

3 x 200m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

6 x 100m w/ 100m walk between reps

Workout Detail:

Manage your rest well; be prepared to meet your pace for each interval. This is designed to hit some intense short intervals with varying rest times including recovery walks.

Aerobic Capacity:

V02 Max

Workout Hints/Pitfalls:

Don’t over do your recovery walks. It’s not a race. Use the walks for true recovery. The intervals will get shorter but the same distance. after each 400m interval.

Total Score:

Score for Total Time.

Thursday 5.13.21@5:30 pm

time bandit

Thirty Three Minute Running Clock:

5x 5:00 minute rounds.

You will have a 2:00 rest period after each five minute round.

One round will consist of the following sequence.

Run 2:00 minutes for distance.

Rest :30 seconds.

Run back to start line within the time cap. You will have 2:30 to get back to start line. If you reach the distance on the return run before the time cap, then you get extra rest 🙂

Workout Detail:

This is designed to be a lactate push with limited rest in between timed intervals and rounds.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Focus on the time constraints and not necessarily the distance covered. The goal is to match or beat your distance each round.

Total Score:

You will score the estimated amount of meters ran for all five rounds. Score each round for estimated total meters.

Proximal strength news and notes for the week of 5.2.2021

We had some our athletes competing at the Warrior Princess Half Marathon, April 25, 2021

Warrior Princess Half Marathon!

We recently had some of our athletes represent our community at the Warrior Princess Half Marathon. Shout out to all participants. Natosha won her age group and Debbie Gaddis completed her first half marathon. Congrats to all.

Endurance Workouts for Week of 5.2.2021

Week 4 of 12 Week Cycle.

This we will be focusing on a Lactate Threshold workout and some strength work on Thursday.

Monday 5.3.2021 @5:30 pm

Short Interval

Tosh 

This is a benchmark workout.

Three Rounds:

  • 200 meter Run
  • Rest (same time as previous run)
  • 400 meter Run
  • Rest (same time as previous run)
  • 600 meter Run

Workout Detail:

This is a 1:1 work:rest ratio. This is good test of rest and work. Your rest is the amount of time you run each interval.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Just run within your pace and get your rest. The toughest portion will be the 200 to 400 meter intervals.

Score:

Total Time

Thursday 5.6.2021

400 meter time trial/Running Strength Training 

Warm Up Drills

400 meter Time Trial. This will be an all out effort.

Then,

Three Rounds

12 Right Leg Weighted Step Ups

10 Planked shoulder taps (hands on bench /box as needed to maintain plank position for all 10 taps)

12 Left Leg Weighted Step Ups

10 Planked Ring Rows (walk feet back to maintain plank position for all 10 reps)

Two Rounds

15 Single Leg Calf Raises on both sides.

20 Alternating Single Leg V Ups (scale alternating single leg raises)

Proximal strength endurance news and notes 4.25.21

Flamingo Pose Week at Proximal Strength!

Barb Flamingo Pose at secret location!

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

Proximal strength endurance news and notes 4.18.21

Just a little running with sandbags on a Saturday Morning!

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

Carrying H.E.R. Weight Awareness!

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.

Serentiy and LaLa hamming it up before the workout!

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.

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

Proximal strength endurance news and notes week of 4.11.2021

5K After Results
Awesome People and Athletes with the Flamingo!

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.

YOU GOT THIS!

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

YOU’VE GOT THIS!

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

WODS for the week of 4.4.2021

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.