5 Reasons to get STRONG
February 16, 2024
Fitness trends come and go and most fall to the wayside for good reason.
“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin
Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.
1. Training for strength produces results.
Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.
Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.
2. “You can’t manage what you can’t measure.” -Peter Drucker
Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.
3. Age gracefully with more muscle mass.
As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.
A comprehensive study of strength training has been proven to:
Improve motor function
Lower resting heart rate
Increase stamina
Prevent sarcopenia (age related muscle loss)
Improve bone mineral density
Prevent and help rehab injuries
Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.
4. You’ll experience epic brain gains.
Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:
The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.
What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…
5. Strong moms have healthy babies.
During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:
Reduce backaches, constipation, bloating and swelling
Boosted mood and energy levels
Better sleep
Prevent excess weight gain
Maintain levels of muscle strength and endurance
Reduced incidence of gestational diabetes
Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!
We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.
🌲 Junkie Journal — Dec 15🌲 🎄 Christmas Workout — Saturday, Dec 20 at 9am! All are welcome — bring your friends, family, and festive holiday spirit! We’ll be tackling 12 Days of Christmas HYROX-style workout, moving both inside and outside, so dress in layers and wear your festive Christmas gear. After the workout, plan to stay as we celebrate our community with: 🎖️10-Year Member Hoodies 🎖️Spirit of StormKing Award 🎁Annual Coaches Gifts One of our favorite traditions — we hope you’ll join us. ❤️💚 💪 Programming This Week Our strength days (Mon/Wed/Fri) feature three big lifts: 🏋️♂️Clean & Jerk 🏋️♀️Back Squat 🏋️Bench Press Show up ready to move well and finish the year strong. 🎅 Holiday Schedule Christmas Eve — Dec 24 *Last class at 12:00pm *No 4:30pm or 5:30pm Christmas Day — Dec 25 CLOSED Dec 26 No 6am class First class at 9:30am 🍵 The Coffee Box — New Tenant Opportunity We are currently looking for new tenants for The Coffee Box! If you or someone you know is interested in running a turn-key business in downtown Port Angeles, please reach out. The space is fully equipped and ready for the right person or team to step in. Your referrals help more than you realize! 💛 A Personal Thank You Thank you all for your kind condolences after the passing of my dad last week. So many of you reached out with messages, hugs, and prayers for our family. Your love and support have meant so much. 💓 “Therefore encourage one another and build up one another, just as you also are doing.” 1 Thessalonians 5:11
Junkie Journal – Thanksgiving Week Wrap-Up 🦃🔥 What a great Thanksgiving morning at StormKing! Our Hyrox-style community workout brought in a super turnout — including many new faces from around Port Angeles. The energy was electric, and it was so cool watching seasoned Junkies and first-timers crush the stations together. 💥 Stay tuned… we’ll be hosting more Saturday Hyrox community events in the new year! 🏆 No Excuse November Burpee Champion A HUGE shoutout to Leslie Arango — our No Excuse November Burpee Challenge winner! Leslie completed 5,100 burpees from Nov 1st to Thanksgiving Day… an average of 189 burpees every single day. Absolutely unreal discipline and grit. 👉 Give Leslie a big congrats when you see her in class! 🎄 Coaches Christmas Goodie Bags – Next Week! One of our favorite StormKing traditions is back! Starting next week, we’ll put out Coaches Christmas Goodie Bags — a fun way for members to gift their coaches a little Christmas “thank you.” Ideas: home-baked goodies, chocolates, gift cards, small treats, or even a little holiday cheer in a bottle. 😉 Let’s fill their “stockings” and show our appreciation for all they do! 🎅 Christmas WOD – Save the Date! Join us Saturday, December 20th at 9am for our annual Christmas WOD! This festive workout is always one of our biggest community days of the year. During the event, we’ll also be gifting: ✨ Our Coaches ✨ Our 10-Year Members ✨ Our Annual Spirit of StormKing Award Recipient Mark your calendars — we want you all to be there! 💭 Inspiration for the Week “Consistency turns effort into progress, and progress into strength. Show up for yourself — even on the days you don’t feel strong.” “But those who wait for the Lord will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.” — Isaiah 40:31
💥 Junkie Journal | Thanksgiving Week Reminders! We’re kicking off the holidays with our Black Friday Flash Sale! 🎉 $25 in ‘25 — Join StormKing and get your first month for just $25! The sale runs Black Friday through Cyber Monday. We must receive an email during that time. stormkingcrosssfit@outlook.com 👉 Members — help us spread the word! Tell your friends, family, or coworkers who’ve been thinking about joining to jump on this deal before it’s gone. Don’t miss our Thanksgiving Day HYROX Community Workout! 🦃 Thursday, 9AM — one class only. Bring your friends, family, or a partner and join the fun as we tackle a HYROX-style workout together before the big meal. 💪 We’ll also be announcing the winner of our November Burpee Challenge that morning — who’s taking home that pie? 🥧 We’ve had great interest in HYROX that we’re thinking about making a “HYROX Saturday” a regular community monthly event! Send us your feedback if that’s something you’d love to see on the schedule. Short week, big energy — let’s finish November strong! “Give thanks to the Lord, for He is good; His love endures forever.” – Psalm 107:1 From all of us at StormKing Athletic Club, Happy Thanksgiving! 🍂 We’re so grateful for this amazing community — thank you for showing up, putting in the work, and inspiring each other every day. 💚
🍂 Thanksgiving Week at StormKing We’ve got something special lined up for the holiday! On Thanksgiving Day Nov 27, join us for a Hyrox-style workout at 9am. It’ll be one big group class, and family members are welcome to jump in! You can tackle it solo, in pairs, or as a team. Big thanks to Joe Descala for the workout idea — he’ll be testing it out as his birthday workout on Wednesday, November 26th during the 9:30am class. If you can’t make it Thursday, come Wednesday to run through it with Joe. Heads up: if you go solo, plan for an hour or more of work! Should we make Hyrox Saturday’s a regular once a month group workout?? 🍂 Thanksgiving Gym Schedule Monday-Wednesday normal class schedule Thursday - one workout at 9am Black Friday – first class at 9:30am, no 6am class. 🥧 Burpee Challenge Finale Thanksgiving Day also marks the final day of our No Excuse November Burpee Challenge. We’ll crown the champion with a Thanksgiving pie for the most accumulated burpees. Finish strong! 📅 Programming Highlights This week’s programming is packed with variety and challenge: Weightlifting Days: Bench press, deadlifts, and snatch Tuesday: Benchmark Hateful 8’s Thursday: Intervals featuring HSPUs and pistols Dont forget Pulse Tuesday at 5pm! It’s shaping up to be a great week of training! 🎉 Member Anniversaries We’re celebrating some incredible milestones in November and December: Leslie Arango – 6 years Ty Hathaway – 10 years Julie Dostie – 12 years Connie Walker – 12 years Kathy Brauen – 12 years Bear Nesset – 12 years Dan Roening – 12 years Ranjeet & Omar Seera – 12 years Brian Winter – 12 years Your dedication inspires us all — congratulations! 🚶 Year-Long Challenge Teaser Sean and Dawn are gearing up for a 10k steps per day challenge for 365 days in 2026. Sean completed this back in 2020, and we’re ready to take it on again. Who’s interested in joining us for this year-long commitment? It’s a simple but powerful way to build consistency. ✨ Grounded in Gratitude As we head into Thanksgiving, let’s remember the strength that comes from gratitude and perseverance: “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.” – Galatians 6:9
📰 Junkie Journal – November Update! 💪 Member Spotlight: Huge shoutout to Katherine Brauen, who crushed her Ironman 70.3 World Championships in Spain! We are so proud of you and all the hard work you put in to represent SKAC on the world stage. 👏👏 💥 No Excuse November Burpee Challenge: We’re nearly two weeks in — how’s your count looking? Keep logging those reps wherever you are! Every burpee counts toward your total before our Thanksgiving Day Workout. The most accumulated burpees wins a Thanksgiving pie! 🥧 🏋️♀️ Programming This Week: We’re pressing into some strong work with Push Press, Bench Press, and Back Squats. Mid-week brings a new Hero WOD “Pat”, and Thursday’s chipper will challenge your endurance engine. Get after it! 🚴♂️ Tuesday Night Pulse – 5PM! Perfect time to shake off the winter chill with a fun cardio sweat sesh. Have a friend, coworker, or neighbor curious about Pulse? Bring them along to try it out! 🧸 Facility Updates: *Our accessory equipment area is newly cleaned and organized — please return items where you found them after use. *The kids’ space is refreshed and disinfected! Toys are now stored in bins in the closet. Parents and kiddos — help yourselves and enjoy! 🦃 Thanksgiving Day Workout – Nov 27 @ 9AM! Join us for a Hyrox-style workout — go solo, partner up, or form a team. Bring your family and start your Thanksgiving off with some fitness and fun! or form a team. Bring your family and start your Thanksgiving off with some fitness and fun!
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different 💥 Junkie Journal – Week of November 4th 💥 What’s Happening This Week at StormKing! We’re into another solid training week with strength days on Monday, Wednesday, and Friday featuring Shoulder Press, Back Squats, and Power Cleans. These lifts are perfect for building power and total-body strength as we roll into the colder months. Tuesday and Thursday bringing the burn with longer metcons designed around sprint intervals and work-to-rest ratios that will crank up your metabolic capacity and conditioning. Bring your grit! 🦃 November Challenge: “No Excuse November” Our Burpee Challenge kicked off November 1st and runs through the Thanksgiving workout on November 27th! Do your burpees anywhere, anytime — they all count. Log your totals and climb the leaderboard. 🏆 Most accumulated burpees wins a Thanksgiving pie! No excuses… just burpees! 🔥 Don’t Forget About Pulse! Every Tuesday night at 5pm, come sweat it out in Pulse — a killer way to layer in cardio between your strength days. If you’re focused on endurance this season, this class is perfect to keep your engine tuned up during the cold, wet winter months. 📱 Wodify Update Wodify rolled out a new look on the Athlete App. If you’re experiencing any issues logging in or tracking workouts, uninstall and reinstall the app. Their updates can get a little glitchy, and this usually fixes it! 🌧️ Facility Update The weekend storm hit hard — we sprung some major leaks with all the rain. The kids’ room will be off limits for now, and some equipment has been temporarily relocated. Thanks for your patience while we work through repairs and finding the best long-term fix! 🌍 Go Kathy Go! Let’s all send our love and strength to Kathy Brauen, who’s competing this weekend in Spain at the Ironman 70.3 World Championships! We’re so proud of you, Kathy — go crush it!! 💪 source.
The body c💥 Junkie Journal – October 20, 2025 💥 Training Focus: This week’s weightlifting! We’re working through Bench Press, Back Squats, and Front Rack Lunges — a strong combo to build pressing power, leg strength, and core stability. Stay consistent, trust your form, and don’t skip the accessory work — it’s what keeps those PRs coming! Sit-Up Challenge Update: We’re officially 20 days in, and today’s target is 100 sit-ups! 🧘♀️ Keep grinding — consistency is what transforms this from a challenge into a habit. You’re over halfway there, so stay strong and keep that midline fired up! Ladies Night Recap: Our First Book Exchange was such a success! 📚💚 Big thanks to everyone who came out, swapped stories, and shared their favorite reads. The next event is already on the calendar for January — stay tuned for the date and details soon! Membership Tip: As the weather turns chilly and those dark, rainy mornings roll in, it might be time to upgrade to an Unlimited Membership. Having 7-day access makes it easier to stay consistent and keep moving, no matter how unpredictable the weather gets. Remember — the hardest part is showing up, and we’ve got you covered once you’re here! 🌧️💪 Quote of the Week: “The difference between who you are and who you want to be is what you do.” goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
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💥 Junkie Journal – Week of October 7 💥 Hey Junkies! 👋 Fall is in full swing around here— new faces, fresh goals, and everyone showing up strong. *Want to stay in the loop on gym updates, events, and challenges? Be sure you’re part of our private Facebook group — StormKing Junkies! That’s where you will see reminders and announcements first. * REMINDER to wear layers as the gym gets cooler with the weather changing!! Personal Training with Coach Danielle If you’ve been thinking about dialing in your form, breaking through a plateau, or adding some extra accountability — Danielle is now taking personal training clients! 🙌 Whether your goal is refining technique, building confidence with the barbell, improving body composition, or staying injury-free, personal training can make a big difference in your routine. Sessions are completely tailored to you — book a single session for a skill tune-up or set up recurring training for ongoing progress. Sessions can take place right here at the gym, and billing runs conveniently through your Wodify account. Interested in getting started? 📩 Email us at stormkingcrossfit@outlook.com or chat with us next time you’re in the gym to connect with Danielle! Sit-Up Challenge Our 30-Day Sit-Up Challenge is underway! ✅ Today’s target: 45 sit-ups Each day we add 5 more sit-ups, with a rest day every 5th day. Break them into sets or power through all at once — just stay consistent! Weekly Programming Highlights This week’s strength focus: Shoulder Press – Build that overhead stability and pressing strength. Back Squat – Chase depth, control, and power through the drive. Power Cleans – Speed and precision meet strength — dial in your technique and move some weight. Keep showing up and putting in the reps — these are foundation builders for everything we do! 💪 Ladies Event – Fall Edition! Ladies, mark your calendars! Friday October 17th 5-7pm! Our first Ladies Night will be a cozy get-together right here in the Café — a perfect kickoff before we choose a home and date for the next one. It’s all about connection, laughter, and community. Keep Showing Up Whether you’re training for goals, joining challenges, or just staying consistent — you’re doing the work that matters. Small actions add up, and this crew keeps proving it every week. Let’s make it another strong one! 💪
Hey Junkies! 👋 We’re wrapping up September and rolling right into a brand-new October challenge. Here’s what’s happening this week: 💪 Squat Challenge – Final Two Days! We’ve been squatting all month and now it’s time to finish strong: Today: 145 squats Tomorrow: 150 squats ✅ That’s the finale! If you’ve stuck with it, huge congrats—you just crushed a month of consistency! 👏 🆕 October Challenge – 30 Days of Sit-Ups Starting Wednesday, Oct 1st, we’re rolling into a 30-Day Sit-Up Challenge! ✅Build your core strength daily ✅Progressively add reps each day Keep the momentum and consistency rolling from squats to abs 💥 🏋️♂️ Programming Highlights Mon/Wed/Fri: Strength barbell work with front squats and deadlifts plus lots of dumbbells, pullups, burpees and cardio! Tues/Thurs: Longer metcons to test your conditioning 🍂 Ladies Night 📆 Friday, Oct 18 | 5–7 PM Potluck + book exchange (bring a wrapped book + dish) Cozy, fun, and community-driven 🙌 Welcome New Faces! You may notice some new folks around the gym this week—thanks to our Free Week! Please give them a big StormKing welcome 👊 and show them what our community is all about. Nothing beats the energy of new people stepping into fitness with us! 🎯 Personal Training at SKAC Looking for extra accountability or a little more focus on your goals? Our personal training options with Coach Danielle makes available one-on-one coaching, custom programming, and the confidence to crush movements inside and outside of class. Whether you’re brand new or looking to take your training to the next level, this is the fastest way to see progress. Ask us how you can work with Danielle! ⚡ Keep Showing Up From squats to sit-ups, consistency beats everything. Don’t wait for the “perfect time”—just show up, put in the work, and watch the results add up.
