Congratulations to our February member of the month, Elan May! Elan pushed hard through Beginner bootcamp, PDXprep and now is going solid in our Group Strength and Conditioning classes! Keep it up Elan, we admire your dedication! If you see Elan in class, give her a big high five! xoxo Jossy and the PDXstrength crew!
It is pretty exciting to have such a booming interest in Olympic Weightlifting here at PDXstrength. Both Session one and two of our Olympic Weightlifting workshops are nearly filled up, and our next series beginning February 13th, has only one space left.
We hope to run some evening sessions in late March for those that cannot make the morning classes.
These classes have been invaluable to our members, making the transition into our group strength and conditioning classes much smoother, having a good foundation to build on. Taking time to learn technique and not rushing has really helped our members with the clean and jerk and snatches that are introduced in our daily workouts. There is also talk of creating a team of weightlifters to enter a few meets this spring. Our Olympic weightlifting courses are for members and non members. Cost is $60 for 6 classes. Jen our Olympic Weightlifting coach is also available for one on one sessions as well. To sign up, go to our class signups page and use your mind body account, and look for all of our courses under the workshop tab! 
Congrats to our member of the month, Britt Wilson! Brit has accomplished so much this year at PDXstrength. We are always in awe of her impressive double under skills, she dialed down her push-ups like a boss, she dropped 12lbs, and she’s such a positive force in classes! We can hardly wait for what 2015 will unfold for Brit! Congrats on being our PDXstrength member of the month!!! Brit don’t Quit!
Why Set Goals?
Goal setting is used by top-level athletes, successful business-people and achievers in all fields. Setting goals gives you long-term vision and short-term motivation . It focuses your acquisition of knowledge, and helps you to organize your time and your resources so that you can make the very most of your life.
By setting sharp, clearly defined goals, you can measure and take pride in the achievement of those goals, and you’ll see forward progress in what might previously have seemed a long pointless grind. You will also raise your self-confidence , as you recognize your own ability and competence in achieving the goals that you’ve set.
Last year at PDXstrength we had great success with our goal setting workshop. Numerous members and coaches reached their goals for 2014. Taking that one hour to really focus and create a game plan to complete the goals that they set, helped tremendously.
We obviously would love for our athletes to reach their goals for 2015, so we are offering a goal setting workshop on January 10th, at noon.
Join a supportive and inspiring community as you share, and create your SMART (Specific, Measurable, Attainable, Relevant, Time Bound) goal game plan. This workshop will help with accountability, struggles and motivation to strive towards the goals you set.
In this workshop we will discuss and write down our goals for 2015. We will create a game plan for each goal and share them with each other. We will also talk about the month long nutrition challenge for those that would like to focus on their nutrition and alcohol consumption. Please bring a pen and your thoughts, ideas, dreams and drive! 2015 is going to be great!
Sign up here: https://clients.mindbodyonline.com/classic/ws?studioid=45374&stype=-8
For those of you doing some traveling this holiday season, here’s some simple travel workouts that don’t require much equipment other than your jump rope! Let me know if you try any of these out! Cheers and Happy Holidays campers!
1.
3 Rounds For Time:
Run 800m
50 Air Squats
2.
5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups
3.
3 Rounds For Time:
10 Handstand Pushups
Run 200m
4.
For Time:
Run 1 mile
5.
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps
6.
For Time:
100 Burpees
7.
10 Rounds For Time:
Sprint 100m
Walk 100m
8.
10 Rounds For Time:
10 Walking Lunges
10 Pushups
9.
4 Rounds For Time:
Run 400m
50 Air Squats
10.
“Annie”
50-40-30-20-10 Rep Rounds for Time:
Double-Unders
Sit-ups
11.
For Time:
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
12.
21-15-9 Rep Rounds for Time:
Handstand Push-ups
Chair Dips
Push-Ups
13.
AMRAP in 20 minutes:
10 Bench dips
10 Box jumps
10 Walking Lunges
14.
AMRAP in 20 minutes of:
Run 400
Max rep pull ups
15.
5 Rounds For Time:
100 Single Unders
50 Squats