PDXStrength News

We are excited to offer two events this September for our PDXstrength youth, Skateboarding 101 and Park Ninja!

Skateboarding is a sport, an art form, a lifestyle, and a culture. Sign ups for our first Skateboarding clinic on Saturday, September 26th at 8:30 am have begun! Adults can take our bootcamp class, while their child can get some exercise on the board! This one hour course will meet your child at their current level. Please bring a board and helmet. (Pads are optional) If your child does not have a board, they can borrow one. Cost is $30

Course objectives are getting comfortable on the board, stance, basic tricks and skating simple obstacles. Participants will learn how to foster safer skating through practice of stance, falling and bailing out. Confidence on the board will be improved as well as ability with balance, mechanics and control on the board.

Here are just some of the amazing benefits of skateboarding:  Provides flexibility , Physical Endurance ,Teaches Precision, Improves Coordination, Teaches consequences, practice, and patience ,You learn to fall, You make lifetime friends, and You have fun!

Sign up here: https://clients.mindbodyonline.com/classic/ws?studioid=45374&stype=-8&sView=day&sTrn=100000016

What is a park ninja?

Have you wanted to try one of those crazy obstacle course races? Our very own obstacle course race enthusiast Super Laura has put one together one in our own back yard, Cathedral Park. This race will combine elements of parkour ( for ALL LEVELS), running and exploration of movement, so we are calling the race, Park Ninja. The course will cover a little over a mile, with fun obstacles spread out the park. Refreshments will be served for our participants, and we encourage parents to bring their kids to join in on the fun!  We will meet at PDXstrength where we will be introduced to the skills we will need for the race. We will practice movements and skills such as, vaulting (going over obstacles), quadrupedal movements (going under obstacles) and balance. Then it’s race time!  Wear shoes you can run in, comfortable clothes, and a water bottle. You will be able to keep your valuables locked up at PDXstrength.  Ages 5 and up! For children under 8, a parent must race with the child. All children must have a guardian sign a liability waiver prior to the race. Cost is $30 for Adults plus one child Cost is $15 for Youth under 18.

Saturday September 12th, 7:30 am – 8:45 am Sign up here: https://clients.mindbodyonline.com/classic/ws?studioid=45374&stype=-8&sView=day&sTrn=2

We all know there’s plenty of benefits from having a strong and stable core.

The Power to Work Harder in the Gym
Strength and power originate in the core of the body. When the trunk, torso and pelvis are strong and stable, power is transferred to all other muscles. Powerful contractions, such as rapid muscle movements, require a strong core. The more stable the core, the more energy transferred to the muscles leading to quicker repetitions and more effective training.

Improved Posture

Core fitness exercises also support proper posture. Imbalances of posture can lead to improper weight lifting form, injuries, and undue pressure on the lower back. Pressure and pain of the lower back is a common symptom of weak core muscles.

Improved Balance

The abdominal muscles are important to core stability and strength. When the abdominal muscles are weak, the lower back holds additional pressure and weight from simple daily tasks like walking. When exercising, this pressure grows exponentially leading to painful back injuries. Strengthening the abdominal muscles allows the weight of the upper body to be evenly distributed over the front and back. When weight is distributed, balance improves.

Training for core stability requires resisting motion at the lumbar spine through activation of the abdominal musculature as a whole. Training for core strength allows for motions to occur through the lumbar spine in an attempt to work the abdominal musculature, often in an isolated fashion.

This 5 week course will focus on Core Strength, Core Stability and end with a metcon that will boost your metabolism to melt that stubborn fat. Class meets once a week and we will send you home with 2 workouts you can do at home or in the gym each week. This class is for all levels. We will be using a gymnastics based program this time around! Sign Up Here!
Lets get hardcore!

Pike compression! I love this simple #ab burner! Our next "Hard Core" five week series starts again this fall! We will be using a gymnastics based program this time around! Sign up at PDXstrength.com #strengthandconditioning #PDXstrength #gymnastics #pdxgym #abs

A video posted by j0ssy (@pdxstrength) on Jul 18, 2015 at 1:05pm PDT

Try this as a mobility test – grab 2 kettlebells and perform an overhead squat- keep your heels on the ground, stay vertical, hips below knees and arms locked out. It’s tougher than you think, notice my right arm moves slightly, and my left looks pretty good…. Just gotta keep my hair out of my eyes!  😄 #PDXstrength #mobility #suppleleopard #pdxgym #overheadsquats

A video posted by j0ssy (@pdxstrength) on Jul 2, 2015 at 4:11pm PDT

Here’s another fun mobility test! Get as close to a wall as possible, pull yourself down, hips below knees, arms overhead and don’t do the #buttwink! How close to the wall can you get? I’m glad my nose isn’t too big, cause I can feel it scraping down the wall when I did this! #wallsquats #mobility #squattherapy #canyousquat? #strengthandconditioning #PDXstrength #pdxgym #getgoodatthebasics #foundations

A video posted by j0ssy (@pdxstrength) on Jul 10, 2015 at 4:50pm PDT

Ready to start your fitness journey with our next round of PDX101 classes? What a  perfect way to kick off a healthy and strong lifestyle!  Our intro classes are designed to meet you at your current fitness level, no matter where you are!  Cost is $130 for 10 classes. We take pride in our athletes moving well, and our 101 and Prep courses build the foundation so you can succeed, prevent injuries and become an even better athlete.   Participants that have graduated from our 101 and Prep courses and have moved on to our group strength and conditioning programs, have had life changing experiences. Elimination of pain, weight loss, mobility, and the freedom to move their bodies in ways they had only imagined when they first started our programs are just a few of the amazing changes we witness on a daily basis.   For more information and to sign up, use the link below! https://clients.mindbodyonline.com/classic/ws?studioid=45374&stype=-8&sView=da

To show our member appreciation, we would love for you to bring a Buddy to Bootcamp on Saturday, July 11, to our 8 am or 9 am class for free! Please message Jocelyn to RSVP (jocelynstreng@yahoo.com)