Coach Courtney brings to you our Thursday home workout. Our goal is to provide a workout for you guys Monday-Friday so you can continue to work on your fitness. As of now we are still open, check mind body for class schedule and we streaming our bootcamps for you to join us virtually! Thanks so much Courtney and Steve for taking the time to do this for our community!
5 rounds
10 burpees
20 sit ups
40 air squats
Hello PDX Strength Tribe,
With all of the changes happening around our community, we’ve been thinking about different ways to engage with you – enter mini-blog numero uno.
Since we are all experiencing changes, a good topic to start with is variance. We spend much of our time in class (and in our recent videos) finding modifications, but rarely does this mean making a movement more challenging. For those that want to try harder variations* in the safety of your own home, here are a few things to consider:
Prioritize Eccentricity
The eccentric phase of a movement is the lengthening or stretching of the muscle group. We can often think about this as the lowering part of a movement or moving towards the ground. Prioritization here intensifies a movement by involving more muscle fibers into the total range of motion. We have a tendency to forget about this when we move faster or start to get tired because we can get a little assistance from our friend gravity, or if you’re a flat earther from the ground’s magnetism. To incorporate – flex or actively engage the priority muscle groups during the movements OR add tempo/timing to your movements. For example, in an air squat think about pulling yourself down rather than dropping OR add a :02 (or more) lowering phase.
Be Dynamic
If tempo isn’t your thing, we can also intensify (some of) the concentric – or shortening – phases by making them dynamic. This essentially allows us to work in a larger range of motion because we are prioritizing full extension, often propelling us off the ground (Take that, Earth Magnet!). Because of this, we also add a little stabilization or catch effort into each movement. To incorporate – think about jumping any time you are on two hands or two feet, and potentially shifting hand/foot position on the catch. For example, in a dynamic push-up we could add a clap, move our hands out/in, jump our hands to an elevated target, etc.
Move Around
Saving all the science-y stuff here (except for perhaps another Flat Earth reference). Our bodies move in all directions, therefore we should move in all directions – forward/backward (run/drag), up/down (burpee, any one?), side to side (Cossack squat), unilaterally (single arm/leg), and rotationally (… like the Earth.). We are often good at the forward/backward and up/down parts because they are predominately how we move in our lives and in the gym. To incorporate – combine planes of movement together. For example, instead of a traditional lunge substitute the Cossack squat or instead of a regular plank do a side plank (don’t forget the other side). Some of you might even come up with a totally new movement altogether.
I encourage all of you to take on the WODs that have been posted, modify them as you see fit, try out something new, play a little bit more in in your workouts, ask questions on Instagram and Facebook, and embrace and explore new variance.
*A coaching note here. Everybody can work towards a more challenging modification. When we make a movement more challenging we also need to modify the time under tension. As the intensity increases our sets/reps/seconds decrease.
Hey campers! Just in case you can’t make it to the gym I wanted to give you some options you can do at home. Let me know if you have any questions or need any substitutions. Modified versions are also provided. This 20 minute body weight workout requires no equipment. You will perform each AMRAP for six minutes and rest one minute before tackling the next one. Video posted below
??? Thank you for your support ???
Warmup 5 minutes
Three 6 minute AMRAPs
#1
8 reps push-up to down dog
8 reverse plank leg lifts
Modifications:
pushups on knees
Mini dip leg lifts
Rest one minute
#2
8 shoulder taps feet on the wall
16 lunge jumps
Modifications:
feet on floor
Lunges
Rest one minute
#3
8 side plank legs lifts each side
16 forearm plank jumps
Modifications:
bottom leg bent
forearm plank step out
https://www.instagram.com/p/B9xxRVJBpKG/?utm_source=ig_web_copy_link
Dear PDXstrength clients,
Your health and wellbeing has been at the forefront of our PDXstrength mission since before day one. We are dedicated to maintaining the highest standards of cleanliness and sanitation. With the news of the COVID-19 spreading more each day I wanted to take a moment to share with you the precautions that we take every day to keep the studio clean and our community healthy.
Stay tuned for home workout videos on Sunday, Tuesday and Thursday evenings this week on our Facebook, Website, and Instagram. If I can find the free time, I’ll try to squeeze in Monday, Wednesday and Friday too. Before you jump the gun, please remember If everyone suspends their membership we will have to close PDXstrength. This is my fault for not locking clients into contracts. I feel bad for not having the foresight…… I totally understand that you have to do what you got to do, thanks again for everyones support.
We also might have a slightly limited class schedule. Our Mindbody schedule will be up to date, so please make sure you sign up prior to class to make sure that the class is scheduled. We will also be capping the classes, so that everyone has at least 3 foot recommended distance from other athletes. We will be posting any important updates or changes on our Instagram, Website and Facebook as things progress…
After every class, equipment and floors are being cleaned. During the quiet hours when class is not in session, our studio is cleaned daily with special attention to detail including but not limited to door handles, ipads, faucets, and light switches.
While we cannot control every germ that enters our lives there are a few precautions that we can all take to keep our community as health as possible:
If you have a fever or are sick, please stay home. This has not been a problem in the past and we do not foresee it being a problem as few like to practice physical activity when feeling under the weather.
Please wash your hands and wipe down equipment after each use. We provide cleanser and supplies by the coaches corner.
Eat healthy, workout and get rest. This has a profound reduction of stress and the perfect antidote to preventing illness.
It is an absolute honor to serve you and we take that honor seriously at PDXSTRENGTH.
Please reach out with any and all questions or concerns.
Love + Gratitude,
Jocelyn Streng
jocelyn@pdxstrength.com
Founder, PDXstrength