PROXIMAL STRENGTH ENDURANCE

Week of 11.7.2021

Fall Time Change

Yes Indeed!

The time change is coming and means we will be losing daylight. Be sure to dress appropriately so you can be seen. Programming will be determined by daylight and colder weather, so there will be some inside workouts.

Workouts for the Week of 11.7.2021

Monday 11.8.2021 @5:30 pm

odds even

600 m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

500m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

400m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

300m at Moderate pace, 100m walk, 200m fast pace.

Rest 3:00

200m at Moderate pace, 100m walk, 200m fast pace.

This will be a longer workout with shorter intervals with longer intervals. This would be categorized as a V02 max type workout. Shorter distances with more rest.

This workout will be for total time.

Thursday 11.11.2021 Veterans Day HERO WOD!

HERO WOD: EMILIO RIVERA
  • For Time
  • Buy-In: 800 meter Run
  • Then, 5 Rounds of:
  • 22 Push-Ups
  • 21 Air Squats
  • 33 Mountain Climbers
  • 10 Burpees
  • Cash-Out: 800 meter Run

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete the buy-in of 800 meter Run, then 5 rounds of 22 Push-Ups, 21 Air Squats, 33 Mountain Climbers, and 10 Burpees. To complete the workout, perform the cash out of another 800 meter Run.

Score is the time on the clock when the cash-out is completed.

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete the buy-in of 800 meter Run, then 5 rounds of 22 Push-Ups, 21 Air Squats, 33 Mountain Climbers, and 10 Burpees. To complete the workout, perform the cash out of another 800 meter Run.

Background: This workout is dedicated to Firefighter Emilio Rivera who passed away on October 21, 2019.

Emilio joined the United States Marine Corps in 2009 and was assigned to artillery in the 5th battalion 11th Marines unit where he specialized in HIMARS. While serving, Emilio and his battalion/unit broke two military records while overseas.

After four honorable years of service, Emilio returned to his family in Pasco County, Fl. After a few short months after his discharge, Emilio had the urge to continue his service. Emilio attended the Florida State Fire College and received the “Top Dog” reward which is earned by having the overall best physical shape and dedication among his classmates.

After fire academy, he was hired on by Marion County Fire Rescue, he served 5 years as a Firefighter/EMT.

Firefighter Rivera, a proud United States Marine Corps veteran, and firefighter for over five years, was loved and respected by all. His drive, determination, and work ethic inspired all who he came into contact with. He was assigned to Friendship Fire Station #21, Operations Station #33, and most recently the Villages of Marion Station #10.

The workout was designed by the Emilio Rivera Foundation @theemilioriverafoundation to be done in October every year.

The rep scheme signifies:
– 22 Push-Ups for 22 veterans who take their own life every day
– 21-33-10 reps for Emilio’s stations.

PROXIMAL STRENGTH NEWS AND NOTES

Hard Work and Effort=Win!

Winner Winner Chicken Dinner!

Shout Out to Sandy for winning her first race. If you see Sandy give her a shout out.

Now you have Won!

Workouts for the Week of 10.31.2021

Monday 11.1.21 @5:30 pm

highway to ruin

Twenty Five Minute Running Clock: 

0:00 – 4:00 Max Calories Runner or Choose distance for Outside Run 600m for >8:00 pace; Run 800m <8:00 pace. Rest remaining time.

4:00 – 5:00 Rest

EMOM: 5:00 – 20:00 

Minute One: 4 Devils Press DB 40/25 or 25/10 x2

Minute Two:  6 Squat Cleans DB x2

Minute Three: 8 DB One Arm Thrusters (Partition as needed)

Minute Four: 10 DB Shoulder to OH x2

Minute Five: 12 DB Push Ups 

20:00 – 25:00 Max Calories Runner or Choose distance for Outside Run 800m for >8:00 pace; Run 1000 <8:00 pace.

This will be a V02 Workout.

You will score total calories or times for your first and last run.

punch the clock

Thirty One Minute Running Clock:

Clock 0:00 – 12:00 

4×3:00 minute intervals

Minute One: Run :40 seconds, rest :20

Minute Two: Run back to start line >= distance ran from previous interval. 

Minute Three: Rest

Repeat x3

12:00 – 24:00 

4×3:00 minute intervals

Minute One: Run :45 seconds, rest :15

Minute Two: Run back to start line >= distance ran from previous interval. 

Minute Three: Rest 

Repeat x3

24:00 – 27:00

Forward Progress for three minutes. 

Each minute you will run this sequence.

Run :20 seconds>Rest :20 seconds>Run :20 seconds for three minutes.

27:00 – 28:00 Rest

28:00 – 31:00 Run back to start line >= distance ran from previous intervals. 

Goal of the interval runs is to run a timed interval, then attempt to equal or match distance from previous run within the time cap.

Please read details of each timed section. You will be running timed run and rest. The rest is a quick turnover so be prepared to push the runs each round.

There will be no timed scores this workout.

This will be a Lactate Threshold workout.

.

PROXIMAL STRENGTH NEWS AND NOTES 10.24.2021

Pumpkin Spice y’all!

WORKOUTS FOR THE WEEK OF 10.24.2021

Monday 10.25.2021 @5:30 pm

downhill

This will be for overall time.

600m Run

Rest 2:30

500m Run

Rest 2:00

400m Run

Rest 1:30

300m Run

Rest 1:00

200m Run

Rest :30

100m Run

Done.

The goal is to hit the fast pace for interval ran. This will be a speed endurance workout. Focus on fast paces for the duration.

Thursday 10.28.2021 @5:30 pm

Keep Moving

Thirty Minute Clock:

Every Five Minutes perform the following for time.

Run 100m Outside or Inside.

10/7Calories Ski

10/7 Calories Bike

10 GHD or 20 Sit Ups

Once Complete rest remaining time.

There will be six total rounds.

rX += Add one calorie each round on ski erg and echo bike.

This will be a lactate threshold workout.

You will score each round for six total scores.

PROXIMAL STRENGTH NEWS AND NOTES WEEK OF 10.17.21

HERO WOD WEEK

Come join us this week for our monthly HERO WOD. We will be taking on HERO WOD “Clovis” This will be modified to fit within a normal class time this week.

1st Lt. Clovis T. Ray

Army 1st Lt. Clovis T. Ray died March 15, 2012 serving during Operation Enduring Freedom. Ray, 34, of San Antonio, TX; assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15 in Kunar Province, Afghanistan, when insurgents attacked his unit with an IED.

Ray gave up a lucrative career in investment banking to join the Army. He was on his first deployment and was due back in a month.

He is survived by his wife, Shannon; son, Dean; parents, Bob Ben Sr. and Cecilia; brothers, Eddie and Bob Ben Jr.; and sister, Jennifer.

This Hero WOD was originally posted by CrossFit’s Mainsite on November 11, 2012.

WORKOUTS FOR THE WEEK OF 10.17.21

Monday 10.18.21 @5:30 pm

cochise

45 Minute Running Clock:

Walk 50 meters, jog 150m, rest :10 seconds, run 200m Fast Pace = 1 Round.

Rest :30

Repeat this sequence in AMRAP style (Rounds and Reps)

If you are in the middle of the round, 100m=1 Rep.

The run sequence will consist of walking to 50 meter mark, jogging to the 200m turnaround mark, then 200m run back to start line. All runs will be within a 400m course.

The 150 m jog should be at a easy conversational pace.

The 200m run will be at a pace as you can maintain equal or faster than your MILE PR pace.

This will be a aerobic workout with elements of speed.

Thursday 10.21.21 @5:30 pm

clovis .5

You will have different options to complete this workout.

This will be partner style workout this week or you can tackle this individually.

Option 1:

“Clovis” .5

For Time:
Run 5 miles
150 Burpees Pull Ups

Ten Rounds:

Partner run 400m (will count as 800m towards overall miles ran)

15 Burpee Pull Ups. Partition as needed.

Option 2:

“Clovis” RX

Ten Rounds

Partner run 800m (Will count as 1600m towards overall miles ran)

15 Burpee Pull Ups (Partition as needed)

Option 3:

As individual performed as written.

“Clovis”

Run 10 Miles

150 Burpee Pullups

(Partition as needed)

NEWS AND NOTES WEEK OF 10.10.2021

PROXIMAL STRENGTH ENDURANCE

Rally Squirrel Falls short for Cards!

Even though the Redbirds fell short in there baseball season, this doesn’t mean you can’t rally and join us this week. It’s easy to get distracted in your training and little post-HOA blues. If you need a change, come check us out this week.

Workouts for the Week of 10.10.2021

Monday 10.11.2021 @5:30 pm

allison wrote this

Twenty Seven Minute Running Clock:

0:00 – 12:00

400m Ski

10 D-Ball Cleans (100/70)

400m Assault Runner

10 D-Ball Cleans (100/70)

20/15 cals Echo Bike

Complete as many rounds and reps within the time cap. Once you complete the round, start over at top with ski again.

12:00 – 15:00 Rest

15:00 – 27:00

Complete for time.

20/15 Echo Bike

10 D-Ball Cleans (100/70)

400m Assault Runner

10 D-Ball Cleans (100/70)

400m Ski. Done.

Thursday 10.14.2021 @5:30 pm

walk around 

Warm Up:

30 m Fast Walk at Max Effort.

20 m Slow Walk.

No Rest B/T sets or reps.

Then

5 Sets:

200m Moderate Pace (Goal is under 1:00)

100 Fast Walk in sub 1-Minute.

400m Moderate Pace (Goal is under 2:00)

100 Fast Walk in sub 1-Minute.

No Rest B/T sets.

Moderate Pace should equal :30-:35 seconds per 100m ran.

This will be for overall time.

PROXIMAL STRENGTH NEWS AND NOTES 10.3.21

It’s Fall Y’ALL!

It’s a great time of the year with fall around the corner and cooler temps are great for some outside running. As the weather gets a little cooler, remember to dress accordingly. Looking forward to another fall running season.

WORKOUTS FOR THE WEEK OF 10.3.2021

Monday 10.4.2021 @5:30 pm

50 Ways to ...................

Four Rounds for Time:

5 x100m Shuttle Runs (You will run 50m forward then 50 m backward)

2x 50 meter Sled Push (4×45 Males; 2×45/1×25 Females)

Push sled from start line to 50 meter turnaround and back.

Rest and Recover 2:00 B/T rounds.

Repeat above sequence x3

Thursday 10.7.2021 @5:30 pm

Repeat Violation 

For Time:

400m Fast, Rest 2:00 (Goal Pace <2:00 or faster or wherever your Mile PR pace falls)

600m Moderate, Rest 2:00 (Goal Pace <3:00)

300m Fast, Rest 2:00 (Goal Pace <1:30 or faster or wherever your Mile PR pace falls)

500m Moderate to Fast, Rest 2:00 (Goal Pace <2:30 or faster or wherever your Mile PR pace falls)

200m Fast, Rest 2:00 (Goal Pace <:60 seconds or faster or wherever your Mile PR pace falls)

500m Moderate to Fast, Rest 2:00 (Goal Pace <2:30 or faster or wherever your Mile PR pace falls)

300m Fast, Rest 2:00 (Goal Pace <1:30 or faster or wherever your Mile PR pace falls)

600m Moderate, Rest 2:00 (Goal Pace <3:00)

400m Fast, Rest 2:00 (Goal Pace <2:00 or faster or wherever your Mile PR pace falls)

PROXIMAL STRENGTH NEWS AND NOTES WEEK OF 9.26.2021

HOA Hangover!

Karen and Summer crushing a sand bag run at HOA this week!

This week we are concerned with your recovery this week. If your needing to move and get going this week, come check us out to get over those post HOA sore legs and bodies. The most important thing is to get moving at some point during the week.

WORKOUTS FOR THE WEEK OF 9.26.2021

Monday 9.27.2021 @5:30 pm

i'm sore

8 Rounds:

Run 50 meters (Moderate pace)

Walk 50 meters

Run 100 (Moderate pace under :30 seconds or faster)

Walk 50

Run 150 meters (Moderate Pace under :90 seconds or faster)

Rest :60

After class there will be a ab workout prescribed by the coach.

Thursday 9.30.21 @5:30 pm

veggie stew

Thirty Two Minute Running Clock:

200 m Run

200 m Ski

10/8 Calories Echo Bike

200 m Row

Rest :60

Complete as many rounds and reps within the time cap.

PROXIMAL STRENGTH NEWS AND NOTES 9.19.21

Heart of America Competition this Week.

Aracelli Kenyon running fast with a worm!

Schedule of Events

Thursday, September 23 at Proximal Strength (CrossFit Springfield)
Early Team Check-In: 6:30pm-7:30pm (1 athlete checks in the whole team)
Final Judges Clinic: 6:30pm-7:30pm

Friday, September 24 at Proximal Strength (CrossFit Springfield)
Team Check-In: 2:00pm-4:00pm (1 athlete checks in the whole team)
Opening Ceremony: 3:30pm 

Welcome by HOA Director Jeremy Mhire, Invocation by Gregg Mhire, National Anthem by Rachael and Josh Mhire

Mandatory Athlete Briefing 4:00pm 

Event Kick-Off | First 35+ Heat for Event 1 Begins 5:00pm, Scaled 5:36pm, RX 8:05pm*

Saturday, September 25 at Proximal Strength (CrossFit Springfield)

Athlete Briefing for Saturday Events: 7:15am 

HOA 2021: 8:00am-8:00pm*

Sunday, September 26 at Proximal Strength (CrossFit Springfield)

Athlete Briefing for Sunday Events: 7:15am 

HOA 2021: 8:00am-3:00pm*

*Event and Heat Times are Subject to Change

Workouts for the Week 9.19.21

Due to Heart of America Competition this coming weekend, the gym will be prepping on Thursday evening. There will be no scheduled class that night (9.23.21).

Monday 9.20.2021 @5:30 pm

tko

Round One:

5 sets

100m Sprint Pace

300m Easy “Active Recovery” Pace.

No rest B/T sets.

Rest 3:00

Round Two:

3 Sets

300m Fast Pace

100m Recovery Walk

No rest B/T sets.

Rest 3:00

Round Three:

400m Run Fast pace

Rest :60

400m Run Fast Pace.

Done!

PROXIMAL STRENGTH NEWS AND NOTES 9.12.2021

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.

WORKOUTS OF THE WEEK OF 9.12.2021

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.

Then,

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

ditto

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)

Done.

Detail:

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.

Capacity:

Aerobic Threshold

Hints:

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

Score:

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)

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