Tuesday Home Workout

Reset. Adapt. Keep Smiling
YOU GOT This!
Here’s a fun bodyweight workout you can do at home this week. With the smokey and poor air quality along with the pandemic, we understand it might be tough getting to the gym. Hope this helps you to keep moving. Movement is medicine, a great way to lift up your spirits! I love you guys.. big hugs!
For Time 2 rounds:
120 Butt kickers
100 Pop Squats
80 Lateral Plank Jumps
60 Bulgarian Split Squats ( 30 each leg )
40 Shoulder Handstand Taps
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Zoom Class Links

Hi there campers!

With the Pandemic and Poor Air Quality Conditions we know it’s been a challenge to get to the gym.

Here is a compiled List of past Zoom Workouts:

HIIT Workouts:

https://us02web.zoom.us/rec/share/-idXfSsox_rtQZyiJ_Roez0xLhbC2NzrlwHpLeee7eexHgGbhaSENmCOaoW_3RiF.y43m7CVxqFGGLndO?startTime=1600196715000

https://us02web.zoom.us/rec/share/S3gKR0-zcq8dhFLcsgXM0wf7AFyvXW6A980-CN6skaaKcUD2wj9Sv4c42bjBkSmz.D2dxS4H-dJc8EBN7?startTime=1599592112000

https://us02web.zoom.us/rec/share/r2e2EbQfA3IAe1EGXrprsg5X8pSuPcGU5dwvznmj4CvEXkbC-m9CCOPIoCa4kW-7.fjsvNF9cUWvER0vY?startTime=1586109888000

 

Kettle bell Cub and Bodyweight Strength Workouts:

https://us02web.zoom.us/rec/share/i7q2jukYEVb91ipL0nMHUDmbeF94qaXSBx8S1fyd3u4bCp314fskrv5jK8AB_qfy.C7P8thUTBC1gAlv9?startTime=1600888002000

https://us02web.zoom.us/rec/share/6h1wMq1s_Q9BZnp5WlmcaqN-yQmBAhWQMhF8eRsuzztrrT7Ph9wU0rvJeLVw5Yel.1Er43fPt51e7KHVq?startTime=1600715015000

https://us02web.zoom.us/rec/share/LfwV4XWKvzKo-nDcL9T6a-T8B6iOpdPbEi4MAnepwLov7aSeO5JgJ8ZdarnYcaCH.sLtI3-vmaUY3ecld?startTime=1600283216000

https://us02web.zoom.us/rec/share/OdNF6Tufqg3YIfcn0WzLl9XEel18V9Ce7NLZzRsWRIknVwUjVrH54VmC3EjacNp5.QYdPOkJZmMXVEuXq?startTime=1600110436000

https://us02web.zoom.us/rec/share/qhSNUm4OfTjbNsXdQGa3tPV1vfMYfpXD1zZIH6KBpKhiinvU6o7hO8EChQBqSNdc.LJOca85RK6XIUlQs?startTime=1587064131000

https://us02web.zoom.us/rec/share/j43IQgjbg-TKFgdaITCGHFeK5rntf70-0nVnzML9przasRw55mMtBeXE0x-fDHce.Wv55i74VusFAJbad?startTime=1585681205000

 

Yoga: 

https://us02web.zoom.us/rec/share/r4NzdrbdI06ipf0td-kPl0_y8cih-Z5ipXovz7W-njDY5pS9I8Gth_9C3P9F6ve_.zl_O1nFagifwFm2d?startTime=1585497399000

Butt and Gut

https://us02web.zoom.us/rec/share/lEHKvXeGt9yqPrjYlFDKDq3r90iLYMwbJ02sh-CfnMa_EvCEI8Rzl1-D6fAHCiZ6.4u64vmm1pcKSjYSb?startTime=1600974402000

https://us02web.zoom.us/rec/share/8DdpI3VluuqY2AAjpUo6BoWkgD_fwFA67NAJcEsbV0WJuE3dTDavb_8McMIKqOfY.O7jqj7KfZkVyuADy?startTime=1600369500000

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Our Workouts Should Have a Training Bias… AAARRRRRR! 

Blog 35 – Our Workouts Should Have a Training Bias… AAARRRRRR! 

A follow-up thought to the pull-up blog. What we’re really talking about here is encouraging individual members to create their own training bias within our general programming; whether that be within the hour or so we spend together or sometime in between. PDX Strength’s goal isn’t to “prescribe” you what a one-size-fits-all program (though I understand the conditions that make it seem as such). The goal with our programming is to “prescribe” to you a framework in which we offer you a well-rounded group exercise experience, based-in a foundational pattern, and rotating intensities. Could you just take that at surface level and produce some sort incremental gains across the board or varying levels of success? Absolutely. Frankly, Nigel is the most thoughtful programmer I’ve worked with. 

But, alas, something funny happens in this process. A variable shows up, one as old as all living beings. That would be us – you, me, and the rest of the wild gang of rapscallions that hangs out down by the train tracks. You see, we are an ever-evolving being. When we throw ourselves into a structured process (like Nigel’s programming), we will often take it for a spin, dissecting what we like and don’t like, and come out the other side with newly formed opinions – a change in perspective if you will. Then the cycle repeats. And again. And again. And this could actually work for a REALLY long time if we keep a similar focus and perspective on what we are entering and engaging with. But what kind of humans would we be if we didn’t act out irrationally in the name of self-centered individualism and change?

In this light, it’s important to recognize that Nigel’s program (or any of the other class programming) is not for you. It is for us. Nigel acts as this pirate ship’s captain; keeping our course through sunny skies and nasty seas. But he also understands that sometimes his little swashbucklers need the ability and freedom to jump in a little skiff to explore new lagoons and beaches. (For those of you, that are now thinking, “What the fuck are you talking about, Dylan?!” I’m not sure to be honest. I’m just running with an analogy that I enjoy, and is making me laugh to myself while I write this blog as my shoulder pet, Fritz, sleeps soundly next to me dreaming of adventures past…. No? Ok, what I’m talking a giving you the freedom to explore a training bias – the beautiful beach – and what that might look like in the larger scheme of the programming – the pirate ship. )

For example, you personally might idolize a pull-up or muscle-up or whatever. You got your first taste in Groups Strength and Conditioning and you loved it. But then, “Nigel didn’t program it for another 2 months.” And you’d be right, he didn’t, because on the whole it’s no more important that any of the other ways our bodies are capable of moving. But that doesn’t mean you shouldn’t (or don’t) have the freedom to jump on that little skiff and explore that movement more often via accessory work, substituting movements within a structured class, asking for a periodized training plan, etc.

Yes, you’re inevitably giving up some of the time spent on the larger ship (or within the general programming for those of you that still can’t get behind my pirate analogy), but you’re also going to be happier for it. We are all going to be happier for it. You get more direct work as it relates towards YOUR goals, and we (the ship’s officers aka coaches) get to nerd out about what we really love – helping people explore their individual capacities. 

More questions? Pen a letter with quill and ink.

AAARRRRRRR! – D

 

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Ab Workout

There’s a heat wave coming, stay hydrated friends and try this Ab workout you can do anywhere. All you need is a water bottle and no spilling!
Try 3  rounds
40 seconds work 20 seconds rest
Side Plank Water Bottle Flys Right
Side Plank Water Bottle Flys Left
Leg Lowers with Water Bottle
Water Bottle Windshield Wipers
Bird Dogs Right arm/ Left Leg with water bottle balanced on back
Bird Dogs Left arm/ Right Leg with water bottle balanced on back
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Tuesday Home Workout

Happy Tuesday Strength tribe. Excited to find some time to share a workout with you.
Grab a light set of dumbbells, set your timer for 3-4 rounds, 40 seconds work and 20 rest. ( I like to use the free pushpress timer app on my phone)
pike squat calf pulses
db down dogs plank rows
db jump jacks combo  ( Don’t let your dumbbells go any higher than shoulder level)
db pushup and plank jack combo
db triceps kickback step backs
plank jump in and backs
square hops
Like these moments? These are a sample of things we offer in our zoom classes. Taking a zoom class is a fun way to push yourself with a group in the comfort of your own home. What’s cool about our zoom classes is that you workout with a coach that can offer modification and scaling options and keep their eye on your form. It’s a structured way to get your workout in and you can choose whether or not your want your camera on or off while you workout.
“It’s really hard for me to have the motivation to workout by myself, zoom classes give me that group workout experience with a coach watching. It’s super convenient and I can stay safe during all this pandemic stuff”
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