Wednesday Home Workout

Good morning strength tribe. Here’s one of my favorite bodyweight workouts. Let me know if you try it out, tag us on your stories! I love seeing you guys get after it at. Have a blessed day and see you soon! xoxo
5 rounds
Hip swivels 10-20  total reps: Keep your elbows on the floor as you drop your hip towards the floor and use your obliques to swivel your hips to the other side. Try 10-20  total reps
Lateral wall walks 30-40 seconds: Try to stay smooth and keep your hollow body position so your back doesn’t arch. If these are too hard, get into a plank on the floor and lateral walk.
Dive bomber pushups 5-10 reps: The key to these is to keep your elbows in! If they are flaring out, try this movement from your knees.  I love this exercise, one of my favorite for sure.
Surrenders 10-20 total reps: You can add weights to this one if you want. Start in a tall kneeling position and alternate stepping up from the floor. Drive through your whole foot so you can engage the glutes and hamstrings.
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Blog 24 – Racism in Strength and Conditioning  

Blog 24 – Racism in Strength and Conditioning  

Hello folks, 

Believe it or not, after Blog 21 Kimmy (my partner, better half, and editor in chief) challenged me to avoid writing blogs regarding all things COVID-19; feeling that some of us (including me) have topic fatigue. “Let your blog be the place that members can go to take a break,” she said. And with that I gleefully wrote a blog about the how meditating increases GAINZ, BABY! I was on a roll. Ready to smash your brains with strength science and fitness facts for the entire month of June… And then… our attention shifted, and we have all been called to a higher cause. 

Blog 23 was written to be clear that PDX Strength as a business and its coaches believe that Black Lives Matter, and that it is our role as a community-based facility to lead by example. We also made the challenge to our members to get involved in capacities, which they feel comfortable. Fast forward to Blog 24, and we are learning just how impactful gyms can be within a person’s life. (It’d be this author’s contention that this is a reflection of a person’s chosen third place or safe space in their lives. When that place fails to follow through on its social contract, it creates great harm.)

My first example is here: https://www.espn.com/college-football/story/_/id/29275739/iowa-strength-coach-chris-doyle-put-leave-ex-players-voice-negative-experiences. 

The University of Iowa Strength and Conditioning Coach is accused of being at the center of a toxic and racist culture within the football program. While the head coach has not been met with the same accusations, all of the players acknowledge that team culture starts in the strength and conditioning facility. 

My second example, and a little more directly impacting our world is here: https://www.businessinsider.in/retail/news/gyms-and-brands-are-canceling-partnerships-with-crossfit-after-its-ceo-tweeted-an-insensitive-comment-about-george-floyd/articleshow/76251744.cms. 

While PDX Strength is not an affiliate and never has been, we are CrossFit-adjacent or -inspired; our programming is based on their methodology; many of our coaches are certified by CrossFit; etc, I, for example, started coaching at an affiliate in Denver and much of my formal education in the strength and conditioning space are through CrossFit’s HQ. Kimmy and I even met in a CrossFit gym. 

With all that said, we want to be clear that we do not condone the harmful, insensitive, and ignorant words and actions of Greg Glassman and will continue to challenge ourselves to make a more inclusive space for all people. 

It’s frustrating to now feel like I am just writing blogs denouncing racism. Not because that stance isn’t vitally important, but because our stance is being consistently undermined by large, racist influencers in our industry. As James Baldwin says, “It is certain, in any case, that ignorance, allied with power, is the most ferocious enemy justice can have.”

We understand that all of these conversations can trigger our members in different ways, and remain open to conversations that allow us to grow individually and together. 

Best, 

Dylan 

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Tuesday Home Workout

Six days until we start our outdoor classes! I’ve had a few questions and yes we will still meet at the gym, get checked in and then head over to the park! If it’s raining we will go under the bridge. Remember if you don’t have an exercise mat, purchase one is so you are ready to sweat with us!

Here’s your Tuesday home workout. Thanks Steve and Courtney for once again taking the time to bring these workouts to our community. See you guys soon! ????

12-9-6
Burpee
Thruster
Rest 5:00
6-9-12
Burpee
Thruster
Two short pieces today, enjoy! Can use barbell or 1-2 kettlebell or dumbbell, weight should be moderate I’d pick a weight that allows you to do the thrusters unbroken through the first interval and push the burpees!
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Monday Home Workout

Thanks Christie for our Monday home workout. We have quite the collection now of workouts you can reference on our website. Just click the link in our bio.

This one is all about pushing the pace on the runs and keeping moving. 1 extra round for good measure ?
6 rounds
400m run
15 broomstick OHS
*no running edition: sub 90s high knees for each run
We made it another month paying our incredible coaches during these crazy times. Thanks for all the donations and support. We appreciate it so much. All donations go directly to our coaching fund. PayPal jocelyn@pdxstrength.com ????
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Friday Home Workout

Thanks Courtney and Steve for programming this workout for our strength tribe. We had a few requests from some of you for a barbell workout, so here you go! ??????

3:00 AMRAP: Max Power Clean and Jerk
Rest 3:00
2:00 AMRAP: Max Power Snatch
Rest 3:00
1:00 AMRAP: Max Thrusters
These are short intervals, so  give them all you got! You can use barbell, dumbbell, kettlebell or whatever you got for these!
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