PDXStrength News

Welcome to our 6 week, get strong program. Not only is this series a great way to skyrocket your strength and break through plateaus, it’s just plain fun to GET STRONG! Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.

We will meet once a week, where we will focus on the following three lifts, the deadlift, press and front squat with some assistance work sprinkled in. Class is limited to 6 athletes.

Each athlete will get a customized program based on what their current 1rep max is in each lift, all the percentages and calculations are done for each athlete. We keep a record of your numbers and your personal performance will be tracked every class.

Sign up here: https://clients.mindbodyonline.com/classic/ws?studioid=45374&stype=-8&sTG=22&sVT=11&sView=day&sTrn=3

Strength training also helps you:
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

Be a better athlete. The stronger you are, the faster you can run, the higher you can jump, the more weight you can lift, and your chances of injury decrease, which all lead to better performance in your sport.

Control your weight. As you gain muscle, your body begins to burn calories more efficiently.

Increase your confidence. Strength is freedom to do things independently.

Boost your stamina. As you get stronger, you won’t fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.

Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.

Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Kate Nolan is our May member of the month. It’s been a great experience watching the changes that Kate has made while she’s been a member of PDXstrength. She has one of the best squats in the gym, and truly is a hard worker. Her hard work has certainly paid off! Check out her transformation.

Here is Kate in  a recent photo

Below is a photo of Kate a little over a year ago, a month prior to starting PDXstrength.

Below is Kate, 3 years ago before doing Yoga, PDXstrength and making positive lifestyle changes.

Kate looks great in all three photos, she just  looks and feels even better today!  Way to go Kate, thanks for being  such an inspiring PDXstrength athlete!

PDXstrength Wrist Series from Jocelyn Streng on Vimeo.

Greetings Folks. Our head coach Nigel made a video with Laura on some basic wrist stretches and mobility drills. The amount of stress and tension being placed on the wrists from heavy weight, and hand balancing can create a lot of pain, and when combined with a lack of attention to the flexibility of the joint (not to mention working at an office where you are required to use the computer all day) this can quickly lead to poor wrist mobility and the risk of creating further damage and injury.
The wrist sounds pretty important now doesn’t it? Let’s stop ignoring this crucial joint no longer and focus on how we can keep our wrists healthy so as not to affect our performance at pdxstrength—not to mention our quality of life outside it.

Congratulations Courtney C. for being our April Member of the month! Courtney brings a lot of light heartedness to class while having a “take no prisoners” attitude to anything thrown at her! Give her a high five next time you see her in class!

Hey Folks! If you haven’t noticed we have been programming a lot of false grip work this week. In fact we are on a 6 month process on getting our members doing their first of many strict muscle ups! Here are some great videos by Carl Paoli, on the false grip. Please check them out since you will be seeing these movements programmed! Yeah for muscle ups! Click on the videos below for examples of the false grip on the bar and rings. I know it can be uncomfortable at first, but it does get better over time.