Bro day, Saturday, 11:00 AM. Get signed up for ribs and beer afterwards.

Hey CFPDX-ers! Remember a few weeks back when Scott W wrote on the blog about Mikey’s stellar progress?

Remember the part of the story where Xi Xia told her to work on the pushing progression at home?

Making time to do the push-ups at home freed up Mikey to make progress with her other goals here at the gym. He’s a master of efficiency, that Xi Xia.

In case you didn’t pick up on it, there was a subtle suggestion embedded in that story: you, too, could do this work from home. You did pick up on that, right? No? Well allow me to not-so-subtly tell you that you can.

If you are working on Level 1 or Level 2 of the pushing progression, you can do it from home.

We can provide you with all the information you need to get it going. All you need is 10-15 minutes a day, 2 or 3 days a week. That, and maybe a little creativity when it comes to replicating the box heights at home.

Obviously when the pushing progressions were created, they were designed to be done here at the gym.

That’s why you get instructions to use various box heights combined with different-sized bumper plates as you progress.

I might be wrong, but I doubt any of you have such specific equipment laying around the house.

What I’m certain that you all have, however, is a wide range of comparable surface heights, along with plenty of common sense.

Counter-tops, table-tops, chairs against the wall, chairs against the wall with books stacked underneath them, a cooler, a coffee table, a helpful friend holding a plank position … the possibilities are endless.

Start high, and lower your surface height by about 2 inches each time you progress.

Not sure about your form? See if you can rally an accountability buddy to help you keep things in line (be sure and pick someone who will actually be honest with you here).

If you live alone, or if everyone you know loves you too much to tell you the truth when your form falls apart, take a video! Play it back for yourself or email it to any of the good coaches here at the gym for feedback.

You can also show up to class a little early once in a while and show off your progress/get tips from a coach to make sure you’re on track.

Contact me at sean@crossfitportland.com if you’re interested, and I will email you the progression so that you can get started right away. Let’s blow up my inbox, guys!