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.

WODS for the week of 3.28.201

Come push a sled, it’s fun!

We will start the week off right with some sled pushes this Monday. We are going to train some endurance strength components Monday and then Thursday will be a Mile Time Trial. This will be a good week to come check us out.

Monday 3.29.21 @5:30 pm

strength day 

35 Minute Running Clock:

This will be a partner WOD. You can perform as individual, use same rep scheme listed below.

0:00 – 5:00 minutes. Each Pair will run together for a 600 meter run. Rest remaining time.

5:00 – 30:00

rX weights:

Male Pairs: (3) 45lb plates; 100lb DBall

Male/Female: (1) 45lb plate; (1) 25lb plate; 100 or 70 lb DBall

Female Pairs: (1) 45lb plate; 70lb DBall

Scaled: Sled Only; Farmers Carry with two (2) KBs; and KB Swings. You will follow same rep scheme listed below.

1 Sled Push; 1 D-Ball Carry; 1 D Ball Clean. You can carry the DBall and Push the sled at the same time. You must perform your D-Ball cleans at the completion of the push and carry.

2 Sled Push; 2 D-Ball Carry; 2 D-Ball Cleans.

You will continue to add one additional push/carry/clean for the duration of the time cap. You will push/carry 20 meters.

30:00 – 35:00

Each pair will run together for a 600 meter run within the five minute time cap.

Workout Detail:

Each pair of athletes can partition the sled pushes, D-Ball carry, and D-Ball cleans as they choose.

Aerobic Capacity

Strength

Workout Hints:

Work together and use teamwork to get through the later rounds of the workout. Keep Grinding away.

Your Score:

Total Reps

Thursday 04.01.2021 @5:30 pm

mile time trial

Each athlete will perform a One Mile Run at a Time Trial pace. This will be a all out effort. We will be utilizing the mile course starting at the corner stop sign at the southeast corner of the gym.

There will be a coach led stretching and warm up prior to the mile time trial.

Workout Detail:

This is a good test to either establish your mile time and/or test your training from the past few weeks.

Aerobic Capacity:

This will test all aspects of your training. There will be facets of all capacities.

Workout Hints:

Focus on your 100 meter splits and adjust accordingly to maintain your goal pace. Keep fighting your pace and push through the sticking point. Have a goal in mind. Go for it.

Your Score:

Total Time.

WODS for the Week of 3.21.21

HERO WOD “WILL” this WEEK!

We will not be having our normally schedule class on Monday Night this week, but will have normally scheduled class,  Thursday  at 5:30 pm .

We will be honoring one of our own this week and we will be performing the HERO WOD “WILL” this Thursday.


Thursday 3.25.21 @5:30 pm


WILL

In a twenty-two minute running clock, complete for total reps.

4 Minutes: 400 m run+Max Burpees Over Bar. You can also perform regular burpees if your not using a bar or burpees over DB)

Rest Two Minutes.

4 Minutes: 400 m run+Max Thrusters (rX 75/55 lb thrusters) You can also use 40/30 lb DB for a substitute.  Scale with bar only or lighter weight DB’s.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Pull Ups. You can also scale with jumping pull ups, ring rows, or any variation of banded pull ups.

Rest Two Minutes.

4 Minutes: 400 m run+ Max Double Unders. You can scale with single unders or perform parallette jumps, or jump over any object like a barbell or pvc pipe.

Done.

WODS for the Week of 3.15.21

Time Change is here!

I am sure no really likes time change, but we sure do like it.  This signifies the change to spring season and the ability to program outdoors. Join us this week as we perform a speed and lactate threshold workout.


Monday 3.16.21 @5:30 pm


target

5 sets

200 m fast pace

100 m walk within :60 seconds

100 m easy pace

100 m sprint

100 m walk within :60 seconds

Run course will be detailed by coach.

Workout Detail:

We will warm up with 400 m jog, leg swings, ankle rotation, and dynamic drills. We will end with a 400 meter jog with some 20 meter accelerations within the run.  It is important to warm up the muscles for the speed you plan on targeting.

We will then perform 4 sets of 30 m acceleration, 30 m sprint zone (maintain), 30 m decelerate. Walk back to start line.

Aerobic Capacity:

Speed

Workout Hints:

Focus on staying light on your feet (pretend your running barefoot on hot asphalt during the sprint).

Your Score:

Total Time.


Thursday 3.18.21 @5:30 pm


stacker

2 sets:

:20 second max effort sprint.

Rest :40 seconds

7x (This will be a eight minute run one way, rest 4:00 minutes, repeat set again in same sequence for eight minutes)

:30 second controlled sprint. (Base this on your Mile PR pace)

:30 second easy recovery jog/walk if necessary or needed.

No add’l rest b/t reps.

Rest 4 minutes b/t sets.

Run course will start at the start line. You will run your :20 second max effort sprint. Rest :40 seconds. You will then continue for eight (8) minutes of :30 second controlled sprint/:30 second easy jog/walk around our one mile course towards the stop sign on the south east side of the gym.  If you are at a point where your trending going past the stop sign, continue down road in front of the gym to the Classic Rock parking lot area.

Workout Detail:

The :20 second max effort sprint prior to the main set will drain your energy system. The blowout interval will help isolate the anaerobic energy system to exclusively fuel the muscles in the main set.  The recovery is intentionally  short to create the targeted stimulus and force your body to use the lactate as fuel.  This is a classic lactate tolerance workout.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

This format drives higher levels of lactate as you get deeper into each set. Expect pain and small amounts of slowing within each set.

This is about athlete ownership. Focus on three things:

  1. Define your controlled sprint intensity. What can you maintain for the volume?
  2. Pick your sticking point.  This is the rep that is going to your biggest challenge.
  3. Don’t Quit. Maintain intensity. This is the time to fight.

Your Score:

Total Meters ran for both sets.

 

 

 

Keep Moving, Never Quit, Never Give Up, Press On!