Blog 19 – Week 10!

Blog 19 – Week 10!

Holy cow, Week 10. Blog 19… We chatted a little bit about this during our Happy Hour (or Two and a Half Hour), but I certainly did not think I would be on the tenth week (with subsequent weeks to follow) of blog writing when I started Week 1, Blog 1, and I would imagine many of you can relate to the well-I-guess-this-is-a-new-thing thoughts over the course of the shutdown. Without judgment, I will remind you that this is short-term. Yes, maybe it’s been far longer than we would have liked, but in the grand scheme of things we have time to change the habits we don’t like and keep the ones we do. I, for one, have enjoyed the writing process. It’s been my connection to all of you while the other coaches have crushed it on Zoom and The ‘Gram, amongst other things. Will I keep up the 2x/week pace that I’ve currently set? Probably not, but don’t be surprised if it becomes a more regular thing as we phase back in to reality. I’ve also enjoyed some of our other community touch-points that we’ve created, and hope that we can get in to a routine that includes things like dance breaks/warm-ups and happy hours (5:30 stretch series and beers, anyone?). Will this be an everyday thing or as regular as it is now? Probably not, but you can bet that we’ll ways to keep what we (and you) like, and ditch what we don’t.

And on to the challenge, we are going to move away from the team challenge for this week and give an additional individual point instead. *Cues lasers (pew pew), spotlights (bonggg), fireworks(BOOM BANG), and chorus singing “Individual Points”(AAAhhhaaaHHH)* So for 1 individual point, we are requesting that you take the time to leave a review on any of the social platforms (google, FB, etc.). It may seem like a small thing, but it does help raise our awareness in the community. We like many other small businesses have seen better days (PS you should totally give your other favorite places reviews too). And while we aren’t on a mission to take over all of Portland (or St Johns for that matter), we do want to grow our reach, bring folks in (or back in) to our community, and do our part to support our little corner of the world. 

That’s probably it for me on this blog. Shorter than usual by about 100 words… Maybe I just keep typing to fill space… like I used to do in school… Nope. Nevermind. I’m done. Kind of. Maybe I go back and take out all the contractions… (Totally snuck over 450 words. BOOM!) Ok bye-bye, 

D

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Friday Home Workout

It’s Friday campers and we are bringing you a workout to try at home. We hope you have a wonderful and safe holiday weekend! Thanks once again Courtney and Steve!

5 rounds
15-10-5-10-15
Deadlift
Down dog Handstand Push Up or push ups
Couplet workout, pace will reflect your proficiency with both movements. Weight on deadlift should be light to moderate! Deadlift can be done with dumbbell, kettlebell, barbell or other weighted object you have!
On the downward dog handstand push ups aim to get the head in front of your hands and have vertical forearms when head touches the floor.
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Thursday Home Workout

Thursday’s workout is brought to you by Steve and Courtney. I love the simplicity of this workout. Simple workouts always surprise me with how challenging they can be. Let us know how it goes! 🔥🔥

10 rounds
1:00 work
1:00 rest
100m – 150m run and max air squats in the remainder of the minute
The minute of work should be a hard effort, run hard and get as many air squats as you can! If unsure about distance run :30.
Recommend doing this at the track or on the street, backyard grass not recommended!
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Wednesday Home Workout

Courtney is back with a workout you can try at home. Set your timer for 24 minutes and let us know how it goes! Thanks again for all your support strength tribe. We are currently in the process of bashing out our reopening plan and can’t wait to see your faces! 💕💕💕

24:00 amrap
8 leg lifts over object
8 burpee
8 squat with weight
This is a Longer workout, so go at a steady pace! Rep numbers are small and should allow you to keep moving the whole time! Weighted squat can be done with dumbbell, kettlebell, barbell or other weighted object you have!
On the leg lifts over object keep your torso as upright as possible to scale the movement bend your knees!

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Courtney ( and gang 🤣 ) are back with a workout you can try at home. Set your timer for 24 minutes and let us know how it goes! Thanks again for all your support strength tribe. We are currently in the process of hashing out our reopening plan and can’t wait to see your faces! 💕💕💕⠀ ⠀ ⠀ 24:00 amrap⠀ 8 leg lifts over object⠀ 8 burpee⠀ 8 squat with weight⠀ ⠀ This is a Longer workout, so go at a steady pace! Rep numbers are small and should allow you to keep moving the whole time! Weighted squat can be done with dumbbell, kettlebell, barbell or other weighted object you have!⠀ ⠀ On the leg lifts over object keep your torso as upright as possible to scale the movement bend your knees!

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Tuesday Home Workout

Sorry I didn’t put out any home workouts the past few days. I took a few days off to regroup and charge my batteries. So to make it up to you, here’s your home workout which consists of two “mini” workouts.  We will start out with a challenging core ladder  and then move on to a leg blaster workout. Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds.
Workout #1
2 shoulder taps, 2 pushups, 2 plank jacks
4 shoulder taps, 4 pushups, 4 plank jacks
….6,8,10,12
Go all the way until you get 12 shoulder taps, 12 pushups, 12 plank jacks
rest 5 minutes
Workout #2
3 Sets on a 4:00 Timer:

-10 Air Squats

-10 Lunges

-10 Jumping Lunges

-10 Jumping Squats
Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds.

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Sorry I didn't put out any home workouts the past few days. I took a few days off to regroup and charge my batters. So to make it up to you, here's your home workout which consists of two "mini" workouts. We will start out with a challenging core ladder and then move on to a leg blaster workout. Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds. ⠀ 💥⠀ ⠀ 💪🏽Workout #1⠀ ⠀ 2 shoulder taps, 2 pushups, 2 plank jacks⠀ 4 shoulder taps, 4 pushups, 4 plank jacks⠀ ….6,8,10,12⠀ ⠀ Go all the way until you get 12 shoulder taps, 12 pushups, 12 plank jacks ⠀ 💥⠀ ⠀ rest 5 minutes⠀ 💥⠀ ⠀ 💪🏽 Workout #2⠀ 3 Sets on a 4:00 Timer:⠀ ⠀ -10 Air Squats⠀ ⠀ -10 Lunges⠀ ⠀ -10 Jumping Lunges⠀ ⠀ -10 Jumping Squats⠀ ⠀ ⠀ Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds.

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