stormkingathleticclub

Junkie Journal April 27

Mon, 27 Apr 2026 17:09:57 GMT

Junkie Journal April 27

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Junkie Journal April 21

Tue, 21 Apr 2026 16:00:05 GMT

Junkie Journal April 21

JUNKIE JOURNAL April 20

✔️ Programming This Week

We’re in our final week with the same 8–5–3 rep scheme, three times through, and the same foundational lifts.

But once again, there’s a key change:

Rest periods now drop to 2:00 between sets.

Two weeks ago you had 3:00.

Last week was 2:30.

Now we’re at 2:00.

The goal isn’t to chase heavier weight.

The goal is to own the same weights with less recovery.

This is where training becomes intentional.

You should walk up to the bar already knowing your numbers, your jumps, and your plan. Less rest means less time to think — and more reliance on good habits and preparation.

This is how we build efficiency under load.

�� What’s Happening Behind the Scenes

Over the past few weeks, you’ve been training your nervous system.

Strength gains during a cycle like this come from:

• Improved motor unit recruitment — your body is activating more muscle fibers at once

• Faster signal transmission — your brain is communicating with your muscles more efficiently

• Better intermuscular coordination — muscles are working together more effectively

• Reduced energy waste — cleaner movement patterns mean less fatigue per rep

Now, by reducing rest, we challenge your body to repeat that force production under fatigue.

That’s how strength turns into usable strength.

️ ��️ Weekly Lift Focus

We’re repeating the same lifts to reinforce skill and progress:

Monday — Deadlift

Tuesday — Bench Press

Wednesday — Back Squat

Friday — Power Clean

Repetition is not random.

It’s how strength sticks.

�� Conditioning This Week

After strength, conditioning pieces will range from 12–28 minutes, giving us a mix of shorter efforts and longer grinders.

You’ll see movements like:

• Box step-ups & box jumps

• Pull-ups

• Sit-ups

• Wall walks

• Lunges

• Devil’s press

• GHD

• Kettlebell swings

Cardio options rotate through:

• Row

• Run

• Ski

• Bike

The goal here is simple — support the strength work while building capacity.

�� Weekly Focus

With shorter rest times, success this week comes down to intentionality.

Know your weights.

Plan your jumps.

Stay disciplined with your movement.

�� EDUCATION — Tracking Your Progress

One of the simplest ways to improve your training is to track it.

Logging your lifts allows you to see patterns like:

• What weights you used last time

• When you last hit a PR

• Where your progress is trending

Without tracking, every workout becomes guesswork.

Wodify makes this easy.

If you’re unsure what weight to use for a lift, check your last entry and build from there.

What gets tracked gets improved. ��

Junkie Journal April 13

Mon, 13 Apr 2026 18:52:44 GMT

Junkie Journal April 13

JUNKIE JOURNAL April 13

✔️ Programming This Week

If you look at the board this week, something might look familiar.

We’re repeating the exact same lifts and rep scheme from last week: 8–5–3.

But there’s one key change.

Rest periods drop from 3:00 to 2:30 between sets.

The goal this week is not necessarily to lift heavier than last week. The goal is to move the same working weights with less recovery time.

This builds efficiency under load.

As your nervous system adapts to the new weights you’ve been using, your body becomes better at producing force with less recovery needed between efforts. Over time this improves both strength and work capacity.

Think of it as teaching your body to handle your new strength level more comfortably.

Here’s how the week lines up:

Monday — Deadlift

Tuesday — Bench Press

Wednesday — Back Squat

Thursday — Long Grinder Conditioning

Friday — Power Cleans

After the strength work, our conditioning pieces will range from 10–18 minutes, with Thursday stretching to around 25 minutes for a longer aerobic effort.

You’ll see a mix of movements that support the strength work while keeping things varied and fun:

• Light barbell power cleans and lunges

• Farmer carries

• Kettlebell swings

• Burpees

• Chest-to-bar pull-ups

• Push-ups

• Box jumps

• Rope climbs

Cardio options will rotate through ski, run, row, and jump rope to keep the engine working in different ways.

Remember — if you train 3–4 days per week, take a quick look at the week and decide which lifts matter most to you. Prioritize those days so you can keep building progress where it matters most.

Consistent effort, small improvements, and repeating the basics is what drives long-term strength. ��

�� StormKing PR Roll Call

Last week we saw several new personal records! When members consistently show up, track their lifts, and add small improvements over time, the results show up on testing weeks. ��

Here are the PRs we saw in Wodify:

Deadlift

Omar Seera

Debbie Givens

Gabriel Flores

Hannah Shamp

Katelyn Sheldon

Bench Press

John Hagan

Dawn Mason

Debbie Givens

Shirley Gagnon

Leslie Arango

Michele Winsor

Savannah Brazelton

Back Squat

Bonnie Laubach

Megan Miller

Alexandria Showers

Hannah Shamp

Power Clean

Joe Descala

Kristina Cain

Marie Harper

Huge congratulations to everyone who hit a PR. These moments are the result of weeks of consistent training, good technique, and steady progression.

If you hit a PR and didn’t log it in Wodify, make sure to update your score so we can celebrate it! ��

�� EDUCATION -- Strength Is a Skill

Strength isn’t simply about muscle size. A large portion of strength improvement actually comes from your nervous system learning how to use the muscle you already have.

When you repeatedly practice lifts like squats, presses, and deadlifts, your brain and nervous system become more efficient at sending signals to the muscles involved. This process is known as neuromuscular adaptation.

Early strength gains — especially in the first several weeks of training — are often driven more by nervous system improvements than by muscle growth.

A few key things start to happen:

Better motor unit recruitment

Muscles are made up of thousands of motor units (a nerve and the muscle fibers it controls). Strength training teaches the body to recruit more of these motor units at the same time, producing greater force.

Improved coordination

The body gets better at coordinating multiple muscles working together, allowing movements to become smoother and more efficient.

Better movement efficiency

As technique improves through repetition, the body wastes less energy and can handle heavier loads more safely.

This is why at StormKing you’ll see the same foundational lifts repeated over time:

Squats. Presses. Deadlifts. Cleans.

Strength isn’t built through random workouts.

It’s built by practicing the basics, improving technique, and gradually increasing load over time.

Junkie Journal April 6

Mon, 06 Apr 2026 18:18:01 GMT

Junkie Journal April 6

Junkie Journal April 6

�� StormKing PR Roll Call

We wrapped up this current strength cycle last week with 1-rep max tests, and a lot of new PRs showed up!

Here’s who we caught in Wodify:

Deadlift

Scott Hunter

Debbie Givens

Tasha Fitzgerald

Front Rack Lunge

Dawn Mason

Debbie Givens

Bench Press

Trevor Dropp

Dawn Mason

Lauren Stallings

Savannah Brazelton

Michele Winsor

Tasha Fitzgerald

Back Squat

Abbi Fountain

Joe Descala

Jon Promer

Haley Jahn

Kristina Cain

Megan Miller

Hannah Shamp

Strength cycles work when you show up and track your lifts. Please score your weightlifting!

��️ Programming This Week

After testing new 1-rep maxes last week, we now move into the next phase of training using our 8–5–3 wave format.

The goal of this phase is simple: use those new strength numbers.

Because you now have a fresh idea of what your max strength looks like, you should begin to notice something over the next couple of weeks:

Weights that used to feel heavy start moving more confidently for the same familiar rep ranges.

Establish Your NEW Working Weight

This week is about establishing your new working weight.

Choose a load that is challenging but repeatable, because you’ll be working with similar weights over the next two weeks.

The focus right now isn’t max effort.

It’s about:

• Quality movement

• Consistency

• Building confidence under the bar

Strength Lifts This Week

Our primary lifts include:

* Deadlift

* Bench Press

* Back Squat

* Power Clean

Each day begins with strength work using the 8–5–3 waves, moving through:

8 reps → moderate load

5 reps → heavier load

3 reps → your heaviest work of the day

Focus Points

As you work through the waves, focus on:

• Controlled, quality reps

• Hitting your rest intervals

• Moving the bar with confidence

Over the next two weeks you should start to feel stronger with these rep schemes, because the weights are now based on the progress you built during the last cycle.

Conditioning Work

After the lifting portion, we’ll finish classes with short to mid range conditioning pieces that support the strength work.

You’ll see movements like:

• Box Jumps

• Sit-Ups

• Burpees

• Push-Ups

• Dumbbell Deadlifts

• Lunges

• Dumbbell Snatches

Thursday Workout

Thursday will feature a longer conditioning effort, combining cardio with farmer carries to challenge grip strength, core stability, and overall endurance.

Track Your Progress

As always, track your lifts in Wodify and look for small improvements where you can.

Those small increases week after week are exactly how long-term strength is built

�� Education — Why Familiar Rep Schemes Get Stronger Over Time

You may notice something interesting over the next couple of weeks.

The rep scheme hasn’t changed.

We’re still using 8–5–3 waves.

But the weights should be getting heavier.

That’s not random.

It’s how strength actually develops.

Last week we tested new 1-rep maxes, which gave you a clearer picture of your current strength. Now we use those numbers to guide the next phase of training.

When you repeat familiar rep ranges like 8s, 5s, and 3s, a few important things happen:

Your nervous system becomes more efficient.

Your brain learns how to recruit muscle fibers more effectively for that movement.

Your technique improves.

Repeating the same lifts and rep schemes allows your body to move more confidently and efficiently.

Your strength capacity increases.

The weight you can handle for those reps slowly climbs.

So even though the rep scheme stays the same, the bar weight increases over time.

That’s one of the biggest differences between structured training and random workouts.

Random workouts feel different every day.

Structured training repeats key movements so your body can actually adapt and improve.

At StormKing, you’ll see the same lifts and rep schemes come back again and again for a reason.

Because strength isn’t built in a single workout.

It’s built through repetition, progression, and consistency over time.

�� What We’re Training For

At StormKing, we’re not just training for the next workout.

We’re training for the long game.

Strength that helps you:

• Keep hitting PRs years from now

• Stay strong enough to try new challenges and new sports

• Show up ready for whatever workout is on the board

• Train for the life you want outside the gym

Fitness trends come and go.

But strength, consistency, and longevity never go out of style.

Keep showing up. Keep building.

That’s the StormKing way. ��

Junkie Journal Mar 30

Mon, 30 Mar 2026 16:12:20 GMT

Junkie Journal Mar 30

��️ Programming This Week

This week we wrap up our strength cycle by testing new 1-rep maxes on three of the major lifts.

Monday — Deadlift

Wednesday — Bench Press

Friday — Back Squat

If you’ve been consistent through the cycle, this is your chance to see the progress you’ve built over the past several weeks. Remember, a max doesn’t always mean chasing a huge number — sometimes the win is better technique, more confidence, or matching a previous best under control.

After the strength work, our metcons will be fun and spicy, packed with movements like:

• Burpees

• Wall Balls

• Ring Dips

• Toes-to-Bar

• Pull-Ups

• Box Jumps

You’ll also see some lighter barbell cycling for reps, including movements like:

• Back Squats

• Lunges

• Dumbbell Bench

• Push Press

Cardio options will rotate through running, rowing, skiing, and biking to keep the conditioning varied.

Track your numbers this week in Wodify — it’s always fun to look back later and see how far you’ve come. ��

⚡ Pulse — Tuesday Cardio Class

Looking to improve your cardio without lifting?

Pulse is our Tuesday 5 PM cardio-only class designed to build cardiorespiratory endurance through interval training.

Expect rotating stations using equipment like the rower, bike, ski erg, running, and bodyweight movements. The workout alternates between periods of effort and recovery, helping you push your conditioning while keeping the session manageable and fun.

No barbells.

No heavy lifting.

Just focused conditioning.

It’s a great option if you want to improve endurance, burn calories, and get a solid sweat in under an hour.

Join us Tuesdays at 5 PM for Pulse. ��

�� Birthdays & Anniversaries

We love celebrating the people who make this community what it is. If you see these members in the gym this month, be sure to give them a quick StormKing shout-out.

�� April Birthdays

• Coach Cyn – April 1

• Michael McGuire – April 4

• Jim Haguewood – April 20

• Marie Harper – April 26

��️ Gym Anniversaries

• Mike Soiseth – 12 Years

• Casi Fors – 12 Years

• Brian Haggerty – 2 Years

Consistency like this is what makes StormKing special. Thanks for being part of the community and showing up week after week. ��

EDUCATION

��Progressive Overload

Progressive overload is one of the most important principles in strength training.

It simply means gradually increasing the demands placed on your muscles over time so the body is forced to adapt.

Your body is very good at becoming efficient.

If you keep lifting the exact same weight for the exact same reps every week, eventually your body has no reason to get stronger.

Progressive overload gives it that reason.

It can happen in several ways:

• Adding weight to the bar

• Completing more reps with the same weight

• Improving range of motion or control

• Reducing rest time between sets

• Performing the same lift with better technique

None of these changes need to be dramatic.

In fact, most strength gains happen through very small improvements repeated consistently over time.

An extra 5 pounds on a lift.

One more rep than last week.

Better control in the bottom of a squat.

These small increases might not feel impressive in the moment, but they compound over months and years.

When you look at the strongest members in the gym, most didn’t make huge jumps in weight.

They simply followed the same process:

Lift.

Record it.

Come back and do a little more next time.

That’s progressive overload — and it’s how strength is built for the long term. dhis default text and start typing your own or paste your own from a different source.

Junkie Journal Mar 23

Mon, 23 Mar 2026 20:48:39 GMT

Junkie Journal Mar 23

Junkie Journal Mar 23

��️ Programming This Week

We’ve got 2 weeks left in this current strength cycle heading into our final strength push — before we test new 1-rep maxes.

Next week = 1 rep max test week!! �� Who’s ready to PR?! ��‍♀️

The work you put in now sets the stage for new PRs.

Log your lifts in Wodify so you can see your progress heading into next week.

This week’s primary lifts:

• Push Press

• Front Squat

• Deadlift

• Front Rack Lunges

• Hang Clean

Each day starts with focused strength work. Stay controlled, stay intentional, and build off last week’s numbers. This is where consistency starts to pay off.

After strength, we’ll finish with short 10-15 minute conditioning pieces using:

• Light barbell cycling

• Dumbbell presses

• DB step-ups

• Box jumps

• Toes-to-bar

• Wall balls

• Pull-ups

Cardio options will rotate between:

• Bike

• Row

• Run

• Ski

These finishers are designed to support your strength — not take away from it.

As always, you don’t need to max out every day.

Train with intention. Choose your days wisely.

REMINDER: Next week = 1 rep max test week!! ��

Who’s ready to PR?! ��‍♀️

The work you put in now sets the stage for new PRs.

Log your lifts in Wodify so you can see your progress heading into next week.

�� Education

Effort vs. Intensity

Not every workout needs to crush you to work.

One of the biggest mistakes people make is treating every session like it should be an all-out test. But training that way usually leads to burnout, not better results.

Effort and intensity are not the same thing.

Effort is showing up with focus, purpose, and intention.

Intensity is pushing close to your max.

Both matter, but they should not happen at full blast every day.

Some days are for pushing hard.

Some days are for steady work.

Some days are for recovery and movement.

That balance is what keeps you progressing.

The goal is not to feel wrecked after every workout.

The goal is to get stronger, fitter, and more capable over time.

Sustainable training always beats burnout. e 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 source.

Junkie Journal

Mon, 16 Mar 2026 17:31:20 GMT

Junkie Journal Mar 16

Junkie Journal Mar 16

��️ Programming This Week

This week at StormKing we’re again leaning into five days of focused strength training.

Our primary lifts this week include:

• Shoulder Press

• Deadlift

• Bench Press

• Sumo Deadlift High Pull

• Back Squat

Each day begins with intentional strength work, giving you the chance to focus on technique, controlled loading, and steady progress. The goal isn’t to rush through the lifts — it’s to move well, build strength, and add weight when it makes sense.

After strength, we finish with shorter conditioning pieces that support the lifting. You’ll see movements like:

• Toes-to-Bar

• Pull-Ups

• Push-Ups

• Man Makers

• Farmer Carries

• Wall Balls

• Box Jumps

Cardio options will rotate between running, rowing, and ski erg efforts to keep things varied while building capacity.

Remember, more strength days doesn’t mean you need to hit every lift at full intensity. If you train 3–4 days per week, take a quick look at the week and decide which lifts matter most to you right now.

Track your lifts in Wodify, add a little weight when you can, and focus on quality movement.

Small increases add up — and over time, that’s how real strength is built. ��

Strength vs Conditioning

Why Both Show Up in Our Training

Strength and conditioning are often lumped together, but they serve very different roles in training.

Understanding the difference helps you train with more intention.

Strength Training Builds Capacity

Strength training increases the maximum force your muscles and nervous system can produce.

Over time, lifting heavier loads improves:

• Muscle fiber recruitment

• Bone density

• Joint stability

• Nervous system efficiency

This is why we repeat foundational lifts like:

• Squats

• Deadlifts

• Overhead Press

• Cleans

Strength training primarily develops the neuromuscular system — teaching your brain and muscles to work together to produce force.

Think of strength as raising your ceiling.

The stronger you are, the more physical capacity you have available.

Conditioning Improves Work Capacity

Conditioning training improves how efficiently your body can sustain effort over time.

This type of training challenges your cardiovascular and metabolic systems, improving:

• Heart and lung efficiency

• Oxygen delivery to muscles

• Energy production

• Recovery between efforts

Examples include:

• Rowing

• Running

• Burpees

• Jump Rope

• Longer mixed-modal workouts

Conditioning improves how well your body uses different energy systems to keep moving.

Think of conditioning as how long you can operate within your capacity.

Why Both Matter

Strength and conditioning support each other.

If you only condition without building strength, your capacity stays limited.

If you only lift heavy without conditioning, you may struggle to sustain effort.

Strength builds the engine.

Conditioning teaches you how to use it.

At StormKing, our programming intentionally includes both.

You’ll see dedicated strength work to build capacity, followed by conditioning pieces that help you apply it.

The goal isn’t exhaustion.

The goal is building a stronger, more capable body that can work hard and recover well — for years.

Junkie Journal Mar 9

Mon, 09 Mar 2026 20:44:29 GMT

Junkie Journal Mar 9

Junkie Journal Mar 9

��️ Programming This Week

Why Five Days of Strength Works

This week we have five days of strength programmed !!

Congrats to all the PR’s last week! We see you getting stronger! ��

5 days of structured strength training doesn’t mean everyone should try to hit every lift at full intensity.

What it does mean is that members have options.

More strength days give you the flexibility to choose the lifts that fit your goals and how your body is feeling that week.

If you’re a 3-day-per-week member, take a quick look at the week ahead.

Ask yourself:

Which lifts matter most to me right now?

What movements do I want to improve?

Choose your days intentionally instead of leaving it to chance.

If you’re training five days a week , the same idea applies.

Not every day needs to be your heaviest effort.

Some days can be about moving well, refining technique, and getting quality work in without pushing the load.

That’s how sustainable training works.

Listen to your body.

Plan your week. Talk to your coach.

Train with intention.

Over time, that approach builds stronger athletes — and healthier ones.

Primary lifts this week :

Clean

Bench Press

Front Squat

Power Snatch

Sumo Deadlift

Each day finishes with a 10–15 minute conditioning piece designed to support the strength work.

This week you’ll see these movements:

Toes-to-bar

Burpees

Pull-ups

Wall balls

Farmer carries

Rope climbs

Light–moderate barbell or dumbbell reps

Cardio elements include:

Ski erg & Run sprints

A reminder as we move through this training block:

Strength doesn’t come from random workouts.

It comes from repeating lifts, tracking your numbers, and adding a little weight when you can.

Small increases add up over time.

��‍♀️‍➡️�� Community and New Faces

One of the best things about StormKing is the environment we’ve built together over 15 years.

It’s not just a room full of workouts.

It’s people encouraging each other through hard things.

Lately we’ve had a lot of new faces coming through the doors — people trying classes and seeing what StormKing is all about.

If you’ve ever been the new person in a gym, you know it can feel a little intimidating walking into something unfamiliar.

That’s where this community really shines.

You’ll see it in small moments:

Someone helping load plates.

A quick “good job” after a tough set.

Members cheering during the last round of a workout.

Those little moments matter more than people realize.

If you’ve been here awhile, keep being the example.

Introduce yourself.

Help someone find equipment.

Encourage the person next to you.

And if you’re new — welcome. We’re glad you’re here .

�� Education

Why We Repeat the Same Lifts

Sometimes people ask why we keep coming back to the same lifts.

Squats.

Presses.

Deadlifts.

Wouldn’t it be more interesting to do something different every week?

Maybe...but it wouldn’t make you stronger.

Strength comes from practice and repetition.

Each time you repeat a lift you refine technique.

You build confidence under the bar.

The goal is progress.

And progress happens when we return to the basics again and again.

Junkie Journal

Tue, 03 Mar 2026 17:39:45 GMT

Junkie Journal Mar 2

Junkie Journal: Mar 2

��️ Programming This Week

We’ve got 5 days of structured strength this week! Lifts include:

Deadlifts

Front Rack Lunges

Bench Press

Push Press

Back Squat

Each day will finish with a 10–15 minute finisher using movements like:

Light barbell reps

Wall balls

Running

Pull-ups

Push-ups

Wall walks

Biking

A reminder as we head into this week:

This is how strength is built — progressive overload.

Keep good records of your lifts. Write them down. Track them in Wodify. Make a note in your phone if you need to.

Next time these lifts come around, the goal is simple:

Add a little weight.

That’s how we gain strength. Not randomly. Intentionally .

�� Community

We’ve had a lot of new faces around the gym lately — people trying classes and seeing what StormKing is all about.

It’s not always easy walking into something new.

If you see someone new:

Introduce yourself

Help them find equipment

Encourage them after the workout

Community doesn’t happen by accident. We build it.

�� New Members

If you’re new here, make sure to request to join our private Facebook group: StormKing Junkies

That’s where we post announcements, updates, events, and most of the community chatter. It’s the best way to stay in the loop.

��‍♀️ Lets Run!

Saturday Track Workout

Saturday, March 7 — 10:00am

Coach Paisley is leading another track workout.

�� Meet at the Port Angeles High School Track.

�� Education

Stepping Back Into Our Own Story

Most of us have an area of life where we know we could be doing better.

For many of us, it’s our health.

The strength that faded.

The energy that used to feel easier.

The weight that never quite came off.

It’s not that we didn’t care.

Life happened.

We stepped up when we had to. That’s responsibility — not failure.

But sometimes the season changes… and we keep living like it hasn’t.

We tell ourselves we’re too busy.

We assume it’s too late.

Here’s the truth :

Where we stand physically today is the result of small decisions repeated over time.

And that works both ways.

We don’t need a dramatic reset.

We need structure.

Consistency. Basics.

A plan we can actually sustain.

Real strength is built in steady seasons — by showing up again and again.

If we’ve drifted, we’re not behind.

We’re at a turning point.

And turning points don’t require motivation.

They require a decision.

Maybe this spring, we spring forward in our own story — and begin building again.

It’s never too late, start now.

Junkie Journal

Mon, 23 Feb 2026 21:49:40 GMT

Why Strength Training Still Wins...Even When Trends Change

Why Strength Training Still Wins (Even When Trends Change)

We’re shifting gears a bit this week to dig into something foundational — why strength training works, and why it’s still the most powerful tool we have for long-term health.

Fitness trends will always come and go.

Every year there’s a new method, a new buzzword, a new promise. And most of them fade out just as quickly as they showed up.

Why?

Because the basics work. And they always have.

No matter your goal — fat loss, muscle gain, longevity, better energy, confidence — resistance training should be part of your plan.

Let’s break down why.

1. Strength Training Actually Produces Measurable Results

If you want to change your body composition, there are only a few things that can actually happen:

You gain muscle

You lose muscle

You gain fat

You lose fat

That’s it.

Words like “tone,” “sculpt,” and “lean out” sound nice, but they’re not measurable. Muscle and fat are.

“Toned” isn’t actually a thing. What people usually mean by that look is more visible muscle and less body fat. To achieve it, you don’t “tone” a muscle — you build muscle and reduce body fat so that muscle can show. Strength training is the most efficient way to do exactly that.

Resistance training builds muscle. And muscle changes everything.

When you increase muscle mass, you increase your basal metabolic rate — the number of calories your body burns at rest. Think of it like upgrading the engine in your car. A bigger engine burns more fuel whether it’s moving or sitting still.

More muscle = higher daily energy expenditure.

That’s one of the biggest long-term advantages you can give yourself.

2. Strength Training Gives You a Clear Roadmap

Strength training is measurable.

You can track:

Weight lifted

Reps completed

Range of motion

Rest periods

Frequency

You either lifted more than last month… or you didn’t.

You either improved your technique… or you didn’t.

That clarity matters.

A structured strength program gives you direction. It removes guesswork. It replaces “just getting sweaty” with intentional progress .

When people follow a real plan — with progressive overload, smart rest, and proper technique — they stay motivated longer because they can see progress happening.

Progress builds confidence.

Confidence builds consistency.

Consistency builds results.

3. More Muscle = Aging With Strength (Not Fragility)

As we age, we naturally lose muscle mass — a process called sarcopenia. That muscle loss leads to:

Decreased balance

Lower bone density

Reduced strength

Higher injury risk

Loss of independence

Strength training is one of the most powerful tools we have to slow — and even reverse — that decline.

Research consistently shows resistance training can:

Improve motor function

Increase stamina

Lower resting heart rate

Improve bone mineral density

Help prevent and rehab injuries

But beyond the research, here’s what it really means:

You can carry your own groceries.

You can climb stairs confidently.

You can get up off the floor.

You can pick up your grandkids.

You can travel, hike, and live actively.

That’s what strength is really for.

4. Strength Training Builds Your Brain, Too

Getting physically stronger improves mental performance.

We often think of strength training as something that just changes our body. But it impacts our nervous system, our coordination, our reaction time, and even our cognitive health.

You’re not just building muscle. You’re building resilience — physically and mentally.

The Bottom Line

Trends will always promise faster results.

But the basics will always win.

Strength training:

Builds muscle

Improves metabolism

Protects your independence

Strengthens your bones

Improves brain health

Gives you measurable progress

It’s not flashy.

It’s not trendy.

But it works.

And it keeps working — year after year — if you stay consistent.

Train for strength.

Train with intention.

Train for the life you want 10, 20, 30 years from now.

The basics aren’t boring.

They’re powerful.

Junkie Journal Feb 16

Mon, 16 Feb 2026 17:24:52 GMT

Junkie Journal Feb 16

J unkie Journal — Back to Building

This Week’s Training

Nothing flashy.

Nothing random.

Just repeatable training done well.

That’s how progress sticks.

��️‍♀️ This Week’s Lifts

We’re back to 3 waves of 8–5–3 with 3 minutes rest between sets.

Don’t rush the rest. That’s part of the plan.

Monday — Bench Press

Strong, steady reps. Use the 8s to dial in control, build through the 5s, and finish confident on the 3s.

Wednesday — Deadlift

Focus on position and tension off the floor. Heavy triples should feel earned — not yanked.

Friday — Back Squat

Depth, bracing, strong drive out of the bottom. Same structure, same intention.

�� Conditioning This Week

Metcons include :

✔️ KB swings

✔️Pull ups

✔️ Push-ups

️✔️ Light barbell work (SDHP, thrusters)

Cardio:

✔️ Running

✔️ Ski erg

✔️ Bike

Simple pieces. Short metcons. High heart rate.

�� Thursday — Fight Gone Bad

Benchmark WOD! Don’t miss this test!

Three rounds. Five stations. One minute each.

This one tests pacing and grit. Stay steady and finish strong.

�� Community + Events

�� Ladies Night Out + Book Exchange (Galentine’s Edition)

Friday, Feb 20th @ 6:00pm

Hosted by Debbie Givens + Danielle Sily.

Bring a book to swap and come hang out. Good conversation, lots of laughs, strong women.

✨ 5:30pm ladies — come late if you can!

�� Address details on event page in the Junkies!!

�� Quick Community Reminder

If you’re newer here — or feel like you’re missing info — make sure you’re following us on Facebook and Instagram.

And request to join StormKing Junkies on Facebook. That’s our internal group where the chatter, updates, announcements, and last-minute details live.

If you’re ever wondering what’s going on at the gym… it’s in there.

�� To think on...

You don’t build strength in one big week.

You build it by showing up, lifting well, resting on purpose, and coming back again next week.

That’s the game.

�� StormKing — strong bodies, full lives, built over time.

Junkie Journal Feb 9

Mon, 09 Feb 2026 15:30:00 GMT

Junkie Journal — Weekly Reminders + What We’re Training

��️�� A Note From Us This Week

Sean and Dawn are out of town this week chasing snow, fresh air, and a reset! We love a good routine — but we also believe fitness should support your life, not confine it to the gym.

Stepping away once in a while isn’t falling off track; when it’s intentional, it’s part of staying strong for the long haul.

And since you asked... ��

�� The Value of Fitness Beyond the Gym

Consistent training builds strength — but strategic breaks help you keep it.

When life gets busy or repetitive, fatigue can quietly build in your body and mind, and stepping outside your normal routine gives your system a chance to reset.

Travel, adventure, and different forms of movement still challenge balance, coordination, endurance, and strength — just without a clock or leaderboard.

You don’t lose fitness in a short break; more often, you come back sharper.

This is your permission slip to let training look different for a week, prioritize recovery, and remember that consistency over years matters far more than intensity in any single week.

�� Training With Intention (Still Applies)

Even when life pulls you out of routine, intention stays the same:

✅Listen to your body

✅Choose quality over quantity

✅Recover so you can train well long-term

Progress isn’t built by never stopping —

it’s built by knowing when to push and when to pause.

��️‍♀️ This Week’s Training Focus

Even with a different structure this week, our training stays purposeful and repeatable — focused on strength, skill, and quality movement.

Primary lifts this week:

✅ Monday — Front Squat

Start at ~65% and build steadily toward a new 2-rep max. The goal is controlled, confident reps — not rushing the bar. Let the early sets warm you up and save your best effort for the final lifts.

✅ Wednesday — Snatch

You’ll have 20 minutes to build to a strong single with plenty of time for technique work. This is about patience, bar path, and positioning — take the time you need to move well and lift with intention.

✅ Friday — Shoulder Press

6 sets of 3 reps, focusing on strict strength and consistency. Choose a load that allows every rep to look the same from start to finish.

The goal with programming is the same: build work capacity and confidence while keeping your strength work high-quality and repeatable.

What to expect in the workouts:

Cardio:

✔️Running

✔️Rowing

✔️ Ski erg

Weights:

✔️Kettlebells

✔️Wall balls ✔️Light barbell reps

Gymnastics:

✔️Pull-ups, strict and kipping

✔️Burpees

✔️Box Steps

�� Community + Events

Ladies Night Out + Book Exchange (Galentine’s Edition ��)

Friday, Feb 20th @ 6:00pm

Hosted by Debbie Givens + Danielle Sily.

Bring a book to swap and come ready to connect, laugh, and celebrate the strong women in this community.

✨ Ladies of the 5:30pm class — please come late if you can! We’d love to see you there.

�� Address details coming soon — stay tuned!

�� Food for Thought

Rest isn’t weakness.

Routine isn’t the goal.

Longevity is.

Train hard when it’s time. Step away when it serves you.

Come back ready to build again.

�� StormKing — strong bodies, full lives, long-term strength.

Junkie Journal Feb 2

Mon, 02 Feb 2026 22:09:20 GMT

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��️‍♀️ This Week’s Training Focus

This week we’re shifting gears slightly in our strength work as we move into heavier, lower-rep waves with shorter rest — which means training with intention really matters.

Our primary lifts this week:

✅ Monday — Back Squat

✅ Wednesday — Deadlift

✅ Friday — Push Press

Strength format:

�� 3 waves of 5–3–1 reps

�� 2 minutes rest between sets

For the past two weeks, we trained using 8–5–3 waves with longer 3-minute rest, emphasizing volume, control, and muscle endurance. This week’s 5–3–1 structure allows you to lift heavier, but the shorter rest demands focus: efficient weight changes, true rest between sets, and quality reps when it’s time to lift.

Use Wave 1 as a primer — lighter, controlled, and dialed in.

Save Waves 2 and 3 for your heavier, more challenging loads, where intent and execution matter most.

Don’t forget to record your weights in Wodify.

Logging what you lift gives you a clear starting point next time and is how we apply progressive overload week after week.

Different stimulus. Same goal.

Build real, repeatable strength.

�� What You’ll See in the Metcons

Expect a wide variety of movements this week that challenge strength, stamina, and coordination:

Dumbbell work and Barbell reps: Devil’s press, DB snatches, power cleans and push jerks.

Gymnastics: Toes-to-bar, push-ups, pull-ups

Explosive + Impact : Box jumps, burpees, lunges

Cardio : Rowing, biking and running sprinkled throughout

These workouts are designed to support your lifting, not compete with it — reinforcing durability, work capacity, and confidence across multiple movement patterns.

�� Training With Intention: Choosing Your Days

In a functional fitness program with a strong weightlifting focus, like StormKing, training is built around intentional strength work — and that means more isn’t always better. Better is better.

Look ahead at the week’s workouts and ask yourself:

❓Which lifts align best with my current goals?

❓Where do I need more exposure — strength, conditioning, or skills?

❓Where do I need recovery to stay consistent long-term?

Plan your week intentionally and be sure to include at least one rest day or active recovery day . This might be mobility work, walking, light cardio, or simply showing up to cheer on friends at the gym.

Your body adapts to what you recover from, not just what you train.

�� Community + Events

Feb 7 Saturday Community Workout

Saturday @ 11:00am

�� Led by Coach Paisley

Come get a great workout and hang with your people. Friends and family are welcome, regardless of membership. Waivers will be available on site.

L adies Night Out + Book Exchange (Galentine’s Edition ��)

Friday, Feb 20th @ 6:00pm

Hosted by Debbie Givens + Danielle Sily.

Bring a book to swap and come ready to connect, laugh, and celebrate the strong women in this community. Stay tuned for address details.

✨ Ladies of the 5:30pm class — please come late if you can! We’d love to see you there.

�� Food for Thought

Training hard matters — but training on purpose matters more.

Strength is built when effort, recovery, and consistency work together.

Show up ready, rest when needed, and let time do its job.

Junkie Journal

Mon, 26 Jan 2026 23:20:22 GMT

Junkie Journal — Weekly Reminders + What We’re Training

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Junkie Journal

Tue, 20 Jan 2026 22:03:12 GMT

Junkie Journal: Jan 20

Junkie Journal — Gold stars for those that read to the end ��

��This Week’s Programming Focus

This week’s programming is built around strength you can repeat and conditioning that forces you to stay sharp when your breathing gets loud, haha.

�� 8–5–3 strength waves on our foundational lifts (Back Squat, Push Press, and Deadlift) paired with metcons that test your ability to hold form under fatigue, manage transitions, and keep output high. This isn’t random volume — it’s intentional loading, solid rest, and smart progressions so you can train hard without wrecking yourself.

�� Why 8–5–3 Works

The 8–5–3 format blends strength + muscle-building + confidence under load in one session. The higher reps build control and consistency, the lower reps let you push heavier, and the rest periods keep your lifting high-quality — not sloppy. You should leave each strength piece feeling like you built something real… not like you got lucky.

This is a lot of volume...use the first wave as a primer for the next two waves.

✅ Back to the “Boring Basics"

You’ll keep seeing a lot of what we’ve been leaning into since the start of the new year: a return to foundations. Foundational lifts, foundational movements, and simple training that works. We’re not chasing novelty — we’re stacking reps, building strength, and improving the basics week after week. Programming doesn’t need to be complicated to be effective. It needs to be consistent, repeatable, and done with intention.

�� Conditioning with Purpose

This week’s conditioning hits multiple gears: short EMOM sprints, a “death by” grind, a longer Thursday piece that rewards pacing and grip, and a Friday classic (Diane) that demands strength, composure, and smart breathing.

Different formats, same goal: move well, stay steady, and finish strong.

�� What We Want You Thinking About This Week

Lift with control first — intensity comes second

Choose loads you can repeat with good mechanics

�� One Simple Challenge

Log your lifts in Wodify.

�� New Year Challenge Check-In!

Speaking of challenges… who’s doing a New Year challenge right now? ��

Maybe it’s steps, hydration, tracking macros, lifting heavier, more protein, less screen time, or just showing up consistently. Is it working for you so far? We’d love to hear what you’re doing!

Sean and I are repeating a year-long challenge we attempted back in 2021: 10,000 steps a day. (Sean crushed it… Dawn did not ��) BUT we’re back at it and so far so good. The hardest days are definitely travel days or sick days, but otherwise it’s been awesome for getting us moving more in the afternoons and evenings since we’re both early morning workout people. It’s a simple habit — but it makes a big difference. ��‍♀️��

Want to move more this year? Join us — start today and let’s do it together! ��

�� Saturday Feb 7th Pop-Up Workout — FREE! ��

Coach Paisley is hosting a FREE pop-up workout on Saturday, February 7th at 11:00am! ��

StormKing members — everyone is welcome to join, no matter what membership you’re on.

And yes… friends + family are welcome too! ��

Come sweat, have fun, and bring someone with you! ��

�� SAVE the DATE! ��

Our next Ladies Book Exchange — Galentine’s Edition! ��✨

��️Friday️, February 20th

�� 6:00 PM

Hosted by Debbie Givens and Danielle Sily...join us for community, laughs, great conversations, and books you didn’t know you needed. ��

Bring a book you loved, swap it with someone new, and enjoy a fun Galentine’s night with the StormKing women.

☕ The Coffee Box is FOR LEASE! ☕

We have an exciting turn-key business opportunity available — The Coffee Box is officially for lease!

If you or someone you know has been dreaming of owning a coffee shop (or launching a small business in a prime spot), this is your chance.

�� Please help us spread the word! ��

Junkie Journal Jan 12

Tue, 13 Jan 2026 18:00:15 GMT

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Junkie Journal — This Week’s Programming Focus

This week’s programming is all about building strength with intention and applying it under fatigue.

You’ll notice a consistent theme across the week:

�� 5–3–1 strength waves paired with short, focused metabolic work.

This structure allows us to train heavy, move well, and still get the conditioning stimulus that keeps functional fitness effective and fun.

�� Why We Repeat the “Boring Basics”

Real, sustainable fitness isn’t built on novelty — it’s built on consistency.

The same foundational lifts, simple rep schemes, and repeatable conditioning pieces done week after week are what actually drive long-term strength, resilience, and confidence. Flashy workouts might feel exciting in the moment, but progress comes from showing up and executing the basics well — over and over — even when they’re not glamorous.

Good programming doesn’t need to entertain you. It needs to work.

And more often than not, the workouts that feel “simple” are the ones quietly doing the most for your health, performance, and longevity.

This is how fitness becomes a lifestyle — not a phase.

�� Strength Focus: 5–3–1 Wave

This week’s weightlifting continues with 3 waves of our 5–3–1 rep scheme. Our lifts this week are Bench Press, Front Squat, and Shoulder Press.

Why we love this format :

It encourages progressive loading without rushing

It allows you to build toward a heavy, confident single

It reinforces good movement patterns under increasing load

It’s sustainable — heavy enough to drive strength, controlled enough to recover well

Pro Tip �� Use the first wave as a primer.

The first 5-3-1 wave should help you assess how your body feels that day — bar speed, stability, and confidence under the load. The second and third waves are where intention matters most: choose smart weights, move with purpose, and prioritize quality over ego.

�� Conditioning with Purpose

Each day’s metcon is designed to complement the lift, not compete with it.

Monday and Friday AMRAPs challenge upper-body stamina, core control, and breathing after pressing

Tuesday’s every-3-minute interval is a longer aerobic grind — steady output, repeatable effort, no redlining

Wednesday EMOM reinforces hinge mechanics and unilateral leg work while keeping intensity manageable

Thursday’s longer EMOM tests pacing, coordination, and leg endurance — the goal is consistency across all 22 minutes

Different formats, same goal : move well, manage your effort, and finish strong.

�� What We Want You Thinking About This Week

Lift with intention — don’t chase maxes just to chase them

hoose loads you can repeat with quality

Pay attention to breathing and transitions in the metcons

Treat every workout as data, not judgment

�� One Simple Challenge

Log your lifts and workouts in Wodify.

Progress isn’t always dramatic — but it is measurable when you track it.

Consistency compounds.

This week is another brick in the foundation. ��

Junkie Journal Jan 6, 2026

Tue, 06 Jan 2026 16:36:27 GMT

New Year, Same Mission, Stronger You

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Junkie Journal: A Year of Gratitude

Mon, 22 Dec 2025 21:04:18 GMT

The Junkie Journal: A Year of Gratitude

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Junkie Journal Dec 15

Mon, 15 Dec 2025 21:56:05 GMT

Junkie Journal: Dec 15

�� 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

Tue, 02 Dec 2025 20:52:10 GMT

Junkie Journal: Thanksgiving Week Wrap Up

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 Nov 26

Wed, 26 Nov 2025 17:11:18 GMT

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�� 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. ��

junkie journal nov 17

Tue, 18 Nov 2025 17:20:06 GMT

The Junkie Journal: Nov 17

�� 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 Nov 11

Tue, 11 Nov 2025 18:13:22 GMT

Junkie Journal: Nov 11

�� 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!

Junkie Journal Nov 3

Mon, 03 Nov 2025 22:17:18 GMT

Junkie Journal Nov 3

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 Junkie Journal

Tue, 21 Oct 2025 15:40:56 GMT

The Junkie Journal Oct 21

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.

The Junkie Journal

Tue, 14 Oct 2025 15:32:01 GMT

The Junkie Journal: Oct 14

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The Junkie Journal Oct 7

Tue, 07 Oct 2025 18:28:04 GMT

The Junkie Journal Oct 7

�� 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! ��

The Junkie Journal: Sep 29

Mon, 29 Sep 2025 20:26:55 GMT

�� The Junkie Journal | Squats Out, Sit-Ups In! ��

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.

The Junkie Journal/Sep 22

Mon, 22 Sep 2025 15:29:45 GMT

The Junkie Journal: September 22

The Junkie Journal | September 22

Hey Junkies! ��

We’re rolling into a brand-new week! Thank you to everyone showing up, logging your workouts, and bringing that StormKing spirit—it matters more than you know!

��️ Strength Focus

This week we’re continuing to build consistency with the basics:

Monday: Deadlifts

Tuesday: Partner WOD

Wednesday: Push Jerk

Thursday: Partner WOD

Friday: Back Squats

�� Community Happenings

Palmer’s 3rd Birthday Bash ��

Coach Paisley is hosting Palmer’s party at the gym Saturday, Sept 27th @ 10am! Family workout first, then cake + dance party. RSVP if you’re bringing littles.

�� Ladies Night – Fall Edition! ��

Save the date: Friday, Oct 18, 5–7 PM. Potluck + book exchange = cozy vibes and connection. Bring a wrapped book + a dish to share. Who wants to host our first one?

�� Squat Challenge Update

We’re in the final week of our September Squat Challenge! ��

Today = 125 squats in one session.

By the end of the week = 150 squats! ��

�� Motivation of the Week

“Consistency beats intensity.” Show up, even on the days you’re tired. Even half a tank is better than sitting in the garage. ��

The Junkie Journal Sep 15

Mon, 15 Sep 2025 19:08:11 GMT

The Junkie Journal: September Strength

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The Junkie Journal Aug 25

Mon, 25 Aug 2025 18:17:03 GMT

The Junkie Journal: Late August Push!

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Junkie Journal Aug 18

Mon, 18 Aug 2025 15:22:51 GMT

Junkie Journal: Mid August Momentum

�� The Junkie Journal | Mid-August Momentum ��

Hey Junkies! ��

We know summer schedules are packed, but don’t let that stop your progress—this is the perfect time to keep stacking small wins.

✨ Ladies Lift – Final Week!

This is the last week of our current Ladies Lift session. Huge shoutout to everyone who has shown up, lifted strong, and built confidence these past weeks! �� The next round kicks off mid-September—stay tuned for dates.

�� Coming in September – Air Squat Challenge!

It’s simple. It’s effective. And it’s for everyone.

We’ll start at 15 squats on Day 1 and build up to 150 squats by Day 30. All in one session, with rests as needed. You’ll be amazed what consistency can do. Who’s in? ��

��️ This Week in the Gym

Strength focus is ON:

✔️Hang Cleans

✔️Bench Press

✔️Deadlifts

Conditioning? Expect those long grinder-style metcons on Tuesday and Thursday to keep your engine sharp.

Even when the gym feels quiet, your effort counts double—so show up, put in the work, and keep building momentum heading into fall. ��

The Junkie Journal Aug 6

Wed, 06 Aug 2025 17:29:12 GMT

The Junkie Journal: August Energy Incoming

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Junkie Journal July 28

Mon, 28 Jul 2025 20:01:27 GMT

The Junkie Journal: Finish Strong July

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The Junkie Journal July 21

Mon, 21 Jul 2025 16:19:45 GMT

The Junkie Journal: Fueling Gains and Grit

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The Junkie Journal: Jun 14

Mon, 14 Jul 2025 14:46:16 GMT

The Junkie Journal: Mid-July Momentum

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The Junkie Journal: July in Full Swing

Mon, 07 Jul 2025 15:32:42 GMT

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�� The Junkie Journal | July in Full Swing! ��

Hey Junkies! ��

Summer has officially arrived and the energy in the gym has been awesome. From big lifts to sweaty metcons, you all are showing up strong—keep it up! Here’s what’s happening this week and what you can look forward to:

�� Programming Focus:

Over the next several weeks of summer, we’re taking a page from our past with this well-rounded training block designed to build strength, dial in technique, and keep our conditioning sharp. Here’s what you can expect:

�� Strength Work You Can Feel:

You’ll see consistent progressions in foundational lifts like Cleans, Squats, and Deadlifts—paired with skill-focused Olympic weightlifting. Expect every session to include dedicated strength work to help you move better and get stronger.

��‍♂️ Conditioning Variety:

From classic benchmark workouts like Christine to fresh interval pieces and partner challenges, the conditioning will keep you on your toes. We’re mixing short, intense AMRAPs with longer grind-style workouts to build both engine and grit.

�� Movement Quality & Mobility:

Each day kicks off with intentional warm-ups and mobility prep—think hip openers, thoracic work, and activation drills—so you feel primed for training and can move safely and effectively.

�� Scaling Options for All Levels:

Whether you follow StormKing, Pyramind Peak, or Spruce Railroad every workout has built-in modifications so you can get the most out of your training, no matter where you’re starting.

This is a great month to stay consistent, hone your technique, and push your capacity. Let’s keep showing up and getting after it together!

�� July Push-Up Challenge:

We’re halfway through our 30-Day Push-Up Challenge! �� Remember—these can be done at home or in the gym. You’re adding 2 push-ups each day (resting every 7th), building strength and consistency. Keep tagging us in your updates—we love seeing your progress!

�� Ladies Lift:

Don’t forget—Ladies Lift returns July 17th! This is a great chance to lift heavy, learn new skills, and connect with the other strong women in our community. If you haven’t tried it yet, come check it out—good vibes guaranteed.

Our women-only strength class kicks back off on Thursdays at 5:00pm. Grab your spot early—email us at stormkingcrossfit@outlook.com to sign up.

Let’s keep showing up, cheering each other on, and making July a strong month together.

#StrongerTogether #StormKingStrong

Junkie Journal Jun 30

Tue, 24 Jun 2025 17:21:54 GMT

Junkie Journal: Jumping Into July

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 d�� The Junkie Journal | Jumping Into July ��

Hey Junkies! ��

A new month means new energy—and July is already coming in hot. Let’s kick it off strong with everything happening this week at StormKing:

July 4th – Gym Closed

Heads up—we’ll be closed Friday for the holiday. Enjoy your time off, get outside, and celebrate safely!

�� July Gym Anniversaries!

Whether it’s your first month or your fifteenth year—we’re so glad you’re part of the crew.

Heather Thurman 2 years

Krysta Parker 2 years

Travis Waddell 8 years

�� July Gym Birthdays!

Clara Dostie July 3

Debbie Givens July 6

Trina Hathaway July 7

Tommy Simpson July 10

Leslie Arango July 18

Corkey McKeown July 20

Katherine Braun July 21

Mike Soiseth July 28

Damun Seera July 30

�� New 30-Day Push-Up Challenge Starts July 1!

Our July challenge is all about building upper body strength and consistency—just like last month’s planks.

Here’s the format:

✅ Start Day 1 with 5 push-ups

✅ Add 2 reps daily, with a rest day every 7th day

✅ Suggested modification...we recommend elevated pushups!

✅ Stay consistent for 30 days ending at 60 pushups on day 30!

✅Reps can be broken up into manageable sets but must be done in the same session.

Tag @stormkingathleticclub and post your progress in the Junkies group—we’ll cheer you on every rep of the way!

�� Childcare Reminder

Childcare with Katelyn during morning 9:30am classes! Monday, Wednesday and Friday. It’s FREE!

��️‍♀️ Weekly Programming Preview

Your strength days this week:

Monday – Bench Press

Tuesday – Endurance Metcon

Wednesday – Front Squat

Thursday – Endurance Metcon

Friday – Closed for the 4th!!

Saturday – Partner WOD (20–30 min)

��️ Ladies Lift Returns July 17!

Our women-only strength class kicks back off on Thursdays at 5:00pm. Grab your spot early—email us at stormkingcrossfit@outlook.com to sign up.

Let’s start July strong, focused, and fired up. Push-ups, PRs, and positive vibes only!

�� Your SKAC Team

Junkie Journal Jun 23

Mon, 23 Jun 2025 16:26:26 GMT

The Junkie Journal: Wrapping Up June Strong ��

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The Junkie Journal Jun 16

Mon, 16 Jun 2025 15:27:32 GMT

�� The Junkie Journal ��️‍♀️ | New Faces & Fresh Starts ��

Hey Junkies! ��

Can you believe we’re already halfway through June? The sun’s out ☀️, the energy is high, and your commitment hasn’t gone unnoticed. Let’s dive into what’s new at StormKing this week:

�� Plank Challenge: Midway Check-In!

We’re officially halfway through our 30-Day Plank Challenge! If you’ve been holding strong, your core is thanking you—if not, it’s never too late to jump in. Just a few focused minutes each day builds strength and mental grit.

�� Keep tagging us and sharing your plank pics in the Junkies group—we love seeing your progress!

�� New Class Schedule Starts TODAY!

Thanks for your feedback and patience—our revised schedule launches today! Here are the key changes:

✅ We’re keeping both the 4:30pm and 5:30pm classes on M/W/F—no change here, thanks to your input!

✅ Pulse on Tuesdays now moves to 5:00pm (no more 5:30pm class on Tuesdays)

✅ The 9:30am class now replaces the 9:00 and 10:30 slots on M/W/F

�� Don’t forget: Pulse counts toward your 3x/week membership—come try it out!

�� Coaching & Childcare Updates!

We’ve got exciting additions to the SKAC fam:

�� Welcome Coach Danielle Sily – Danielle is back to the gym after welcoming her new baby, Grace! We’re thrilled to have her energy and expertise join our coaching staff! You will see her shadowing in classes over the next couple weeks. Introduce yourself!

�� Coach Paisley will now be leading the M/W/F 9:30am class .�� Come say hi and crush your morning workouts with her! If you haven’t taken a class from Paisley yet...do it!

�� New Childcare! Longtime member Katelyn is stepping in to support our families with on-site childcare during our 9:30am class on Mon, Wed, and Fri. We’re so excited to have her in this role—thank you, Katelyn!

�� Weekly Programming Highlights

Our current training block continues, blending barbell strength and metcons throughout the week. Here’s what’s on deck:

Barbell Strength Focus This Week:

Monday – Push Press

Tuesday – Endurance Metcon

Wednesday – Front Squat

Thursday – Long Endurance WOD

Friday – Clean and Jerk

�� Plus a spicy finisher on weightlifting days, of course.

Saturdays = Partner WODs!! Bring a friend, share the work, and kick off your weekend right.

�� Ladies Lift Returns in July

The next session of Ladies Lift kicks off on Thursdays at 5pm after the July 4th holiday. If you’re looking to level up your lifting in a supportive, female-led space, email us now to grab your spot:

�� stormkingcrossfit@outlook.com

Thanks for being the heart of this gym. �� Whether you're crushing planks, welcoming new faces, or simply showing up—you’re part of what makes StormKing so strong. Let’s finish June STRONG ��

�� Your SKAC Team

Strength in the Summer Grind

Mon, 09 Jun 2025 20:48:22 GMT

The Junkie Journal: Strength in the Summer Grind

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The Junkie Journal: Welcome June!!

Tue, 03 Jun 2025 18:14:37 GMT

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The Junkie Journal ��️‍♀️ | Welcome JUNE! ��

Hey Junkies! ��

We’re grateful for your support as we adapt and grow. Here’s what’s happening this week, along with an update on our upcoming class schedule changes:

�� June Anniversaries & Birthdays

First off, let’s celebrate our June Junkies! ��

June Gym Anniversaries:

�� Chase Adamich 11 years

�� Tiffany Nesset 11 years

�� Jacob Seegers 6 years

�� Mike McKeown 5 years

�� Joe Descala 4 years

�� Jon Promer 3 years

�� Ginette Tasic 3 years

�� Melanie Coward 2 years

June Birthdays:

�� Brian Winter June 19

�� Shirley Gagnon June 19

�� Tarun Seera June 20

�� Dawn Mason June 27

�� Lori Wacker June 28

��Be sure to show some love to your fellow Junkies on their special days! ��

�� Barbell Strength & Metcons

Strength training continues strong every Monday, Wednesday, and Friday, with barbell-focused sessions. Every other Tuesday, we’re keeping the barbell grind alive to build more strength.

Expect dynamic CrossFit-style WODs following each strength day, plus endurance metcons on Tuesdays and Thursdays to keep you pushing limits!

�� Partner WODs

Saturday partner workouts = shared effort and extra fun! Tackle longer WODs in teams, get those high-fives, and challenge each other. Remember, every membership has access to Saturday morning Open Gym from 7am to 8:30am!

�� Ladies Lift: Starting July

Our next round of Ladies Lift kicks off right after the holiday! This is your chance to focus on lifting and strength in a supportive all-female environment.

��‍♀️ June Plank Challenge

It’s not too late to join the June Plank Challenge! Build your core strength and hit a 5-minute plank by the end of the month! A few minutes a day and you’ll feel the difference!

�� Schedule Updates Start Soon

In case you missed the email, starting June 16, we’re trialing a new class schedule to ensure we stay sustainable while offering the high-quality training you’ve come to expect. We’re consolidating some class times to better manage our coaching team and keep the energy high in every session.

New Class Schedule (beginning June 16):

Monday, Wednesday, Friday

6am (combining 5am & 6am), 9:30am (combining 9am & 10:30am), Noon

5:00pm (combining 4:30pm & 5:30pm)

Tuesday

6am, 9:30am, Noon, 5:00pm Pulse

Thursday

9:30am, Noon

These changes will help us ensure that we’re operating in a way that fosters the community and training environment you love while keeping our team fresh and energized! We’re so grateful for your understanding and support during this trial period.

If you have any questions or feedback, we’re here to chat! Also, if you’re interested in coaching opportunities, drop us a line—we’re always looking to add passionate individuals to our team.

Let’s keep moving forward together!

The Junkie Journal: Mid-Week Momentum + What's Next

Tue, 27 May 2025 21:24:36 GMT

The Junkie Journal

�� The Junkie Journal ��️‍♀️ | Mid-Week Momentum + What's Next

Hey Junkies! ��

We’ve wrapped up Murph, celebrated some incredible progress, and now it's time for a NEW chapter. After some well-deserved rest, we’re diving into our next 6-week training block that will run through July 5th. This one is all about variety, unpredictability, and pushing ourselves in every direction. Here's what you can expect:

�� Barbell Strength Focus

Strength sessions every Monday, Wednesday, and Friday.

Every other Tuesday will also feature barbell strength work.

Rep schemes that build strength and capacity without overloading.

Major lifts like push, pull, squat, hinge, and overhead will be included.

�� Classic & Varied Metcons

After each strength session, we’ll hit a CrossFit-style WOD using the remaining class time.

Tuesdays and Thursdays will feature longer, aerobic-based metcons (20+ minutes) to build endurance and mental grit.

Expect a mix of movements and creative formats—constantly varied!

��Partner Workouts on Saturdays

Longer partner workouts on Saturdays = shared suffering + high-fives! ��

You’ll alternate rounds, sync up for reps, and tackle creative formats that are both fun and challenging.

*Whether you're looking to build strength, improve your conditioning, or just enjoy some fun partner workouts, this cycle is going to set us up for success as we head into July.

�� Ladies Lift: Only 2 Weeks Left!

We’ve had an incredible run with Ladies Lift, but we’re down to the final two weeks of this session. Don’t miss out on these fun, ladies only lifting sessions!

The next Ladies Lift session will begin in July, right after the holiday. So, if you haven’t been able to make it yet, get ready for the next round!

��‍♀️ June Plank Challenge

Get ready to take on our Plank Challenge starting in June! It’s quick and simple—just a few minutes daily to build core strength, improve stability, and challenge yourself. You will work up to a 5 minute plank hold by the end!!

Whether you're a plank pro or just getting started, this challenge is for everyone. Let’s see if you can complete all 30 days!

�� Schedule Changes Coming Soon

Schedule changes are coming, and we want you to be ready for it! We will be finalizing the details soon!

Due to fewer coaches and smaller class sizes, we will be reducing some of our coached classes and changing some class times slightly. Keep an eye on your inbox for an email with all the details coming soon. ��

The Junkie Journal: Memorial Day Murph and Summer Schedule Changes

Fri, 16 May 2025 15:55:15 GMT

Memorial Day Murph and Summer Schedule Changes Ahead

The Junkie Journal ��️‍♀️ | Memorial Day Murph & Summer Schedule Updates

Hey Junkies! ��

We’ve got a packed week ahead, so let’s dive right into it!

�� Murph Prep: Full Speed Ahead

We’re getting closer to Memorial Day, and you’ve all been putting in the work! Week 2 of Murph prep is underway, with a focus on:

✅ Strength work 3-4 days weekly to set that solid foundation

✅ More bodyweight endurance work for stamina

✅ Longer WODs on Thursdays + some Tuesdays to fine-tune your conditioning

Murph will be on Monday, May 26th at 9 AM – it’s the only workout of the day, so be there early and be ready to crush it. The gym will open at 8 AM. Whether you’re going solo or teaming up, we know you’re going to give it your all!

�� Spring Ruck Challenge: Keep it Moving

You’re almost through the challenge, and we love seeing those miles rack up! Keep logging your progress and tagging us to stay motivated.

‼️Leslie and Katelyn are almost at a blackout‼️ We’re aiming for that blackout board by May 31st—let’s finish strong!

�� Ladies Lift Thursdays

Thursdays at 5:00 PM, join us for focused lifting and a supportive community of strong women. It’s a great time to build confidence, lift heavy, and have fun!

�� Schedule Updates Coming This Summer ��

As we continue to grow and evolve, we’re making some adjustments to our class schedule. These changes will help ensure we can keep supporting you for the long haul and deliver the best possible experience.

You’ll receive an email soon with more details, but in the meantime, know that we’re always working to make StormKing sustainable for years to come.

�� Mindset for the Week:

"The future depends on what you do today."

Stay focused on today’s efforts—your progress is building for tomorrow. Keep showing up, keep working hard, and trust that it’s all paying off.

�� Need a Goal Check-in?

Coach Dawn is ready to help you stay on track. Whether it’s nutrition, consistency, or training, let’s set some goals and crush them together!

May Momentum and Focused Gains

Mon, 12 May 2025 18:05:16 GMT

May Momentum and Focused Gains

The Junkie Journal ��️‍♀️ | May Momentum + Focused Gains

Hey Junkies! ��

Let’s start recognizing some anniversaries around here! This month, we’re celebrating some incredible milestones in our StormKing family:

�� May Gym Anniversaries ��

Shannen Cartmel – 1 Year

Makiah Clark – 1 Year

JD Logelin – 9 Years

JT Proiette – 9 Years

Mike & Cyn Blouin – 11 Years

Huge congrats to each of you! You’re a big part of what makes StormKing such an amazing community. Here’s to many more years of growth, strength, and good times! ��

�� Murph Prep: Full Speed Ahead

We’re dialed in for Memorial Day! Week 2 of Murph prep!

✅ Strength work early in the week to build that solid base

✅ More bodyweight work for endurance

✅ Longer WODs on Thursdays + some Tuesdays to sharpen stamina

Ready to crush Murph? Whether solo or with a buddy, the goal is simple: Show up and push yourself!

*Murph will be Monday, Memorial Day. One workout, 9am. The gym opens at 8! Be early and have a plan!

�� Spring Ruck Challenge: Keep it Moving

We’re halfway there, and you’re stacking miles!

✅ Keep logging and tagging us

✅ Hit that blackout board by May 31st

�� Ladies Lift Thursdays

Thursdays at 5:00 PM—focused lifting, confidence, and community. Come join the fun!

�� Hybrid AF: More Access, More Flexibility

More open gym hours, more time to train!

�� 3-Day Members: Want 7-day access until 10 PM? Let’s chat about upgrading!

�� Mindset for the Week:

“Discipline is the bridge between goals and accomplishment.”

Stay focused and trust in the progress you’ve made. You’ve got this.

�� Need a Goal Check-in?

Coach Dawn is here to help you stay on track. Whether it’s nutrition, consistency, or training , let’s create a plan and hit those goals!

May Momentum and Massive Wins

Mon, 05 May 2025 14:46:12 GMT

The Junkie Journal: May Momentum and Massive Wins

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Final April Push

Mon, 28 Apr 2025 14:19:24 GMT

Junkie Journal April 28

The body conThe Junkie Journal ��️‍♀️ | Final April Push

Hey Junkies! ��

April is flying by—and you’re flying right along with it! �� Let’s keep the momentum rolling as we head into the last few days of the month. Here's what’s happening and how to stay fired up:

�� Strength Endurance Cycle: Final Week!

This is it—the final week of our strength endurance phase! We’re sticking with the 8-5-3 x3 rep format, but your rest periods are at their shortest yet.

✅ Stay heavy. ✅ Push the pace. ✅ Finish what you started.

Every rep, every set, every gritty finish line is making you stronger for what's ahead! ��

�� Spring Ruck Challenge: Halfway Mark!

Keep loading up those packs and logging those miles, Junkies!

✅ Mark your bingos ��

✅ Take a photo ��

✅ Share your journey ��

Every step counts—keep aiming for that full blackout board by May 31st! (And hey, adventure selfies encouraged.)

�� Ladies Lift Launches THIS Thursday!

New time: 5:00 PM ⏰—giving you time to hit the gym after work and still lift heavy with your crew!

✅ Unlimited Members: FREE

✅ 3-Day Members: $50

✅ Non-Members: $105

Confidence, strength, and community are waiting for you. ��

�� Email us to save your spot: stormkingcrossfit@outlook.com

�� Hybrid AF Access = More Freedom!

We LOVE seeing Junkies hitting the gym after-hours!

�� Reminder: If you’re a 3-day member and want access to Open Gym every day until 10 PM, reach out about upgrading—plus, get entered into our April Upgrade Raffle! ��

�� Mindset for the Week:

"Consistency wins. Even when motivation fades, habits hold you up."

Show up for yourself this week, Junkies. Finish strong, and set the tone for an epic May! ��

Need help setting goals, adjusting your training, or dialing in your nutrition?

�� Book a check-in with Coach Dawn anytime!tent of youThe Junkie Journal ��️‍♀️ | Final April Push

Hey Junkies! ��

�� Strength Endurance Cycle: Final Week!

This is it—the final week of our strength endurance phase! We’re sticking with the 8-5-3 x3 rep format, but your rest periods are at their shortest yet.

✅ Stay heavy. ✅ Push the pace. ✅ Finish what you started.

Every rep, every set, every gritty finish line is making you stronger for what's ahead! ��

�� Spring Ruck Challenge: Halfway Mark!

Keep loading up those packs and logging those miles, Junkies!

✅ Mark your bingos ��

✅ Take a photo ��

✅ Share your journey ��

Every step counts—keep aiming for that full blackout board by May 31st! (And hey, adventure selfies encouraged.)

�� Ladies Lift Launches THIS Thursday!

New time: 5:00 PM ⏰—giving you time to hit the gym after work and still lift heavy with your crew!

✅ Unlimited Members: FREE

✅ 3-Day Members: $50

✅ Non-Members: $105

Confidence, strength, and community are waiting for you. ��

�� Email us to save your spot: stormkingcrossfit@outlook.com

�� Hybrid AF Access = More Freedom!

We LOVE seeing Junkies hitting the gym after-hours!

�� Reminder: If you’re a 3-day member and want access to Open Gym every day until 10 PM, reach out about upgrading—plus, get entered into our April Upgrade Raffle! ��

�� Mindset for the Week:

"Consistency wins. Even when motivation fades, habits hold you up."

Show up for yourself this week, Junkies. Finish strong, and set the tone for an epic May! ��

Need help setting goals, adjusting your training, or dialing in your nutrition?

�� Book a check-in with Coach Dawn anytime!r 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 source

Weekly Vibes and Reminders

stormkingcrossfit@outlook.com (Sean Johnson) — Mon, 21 Apr 2025 15:03:35 GMT

April News!

Hey Junkies! ��

We’re in full swing this April—with new faces, new challenges, and that spring energy pushing us forward �� Here’s your quick hit of what’s happening and what to keep on your radar this week:

�� Week 3: Strength Endurance Cycle

We’re heading into the final week of our strength endurance phase in class—and you’ve all been crushing it! This week, we’ll be keeping the same rep scheme (8-5-3 x3 rounds), but with the shortest rest periods yet. The goal is to maintain the same weights you’ve used the past two weeks while pushing through shorter recovery. This is where grit and stamina meet strength—so dig deep and finish strong! ��

�� Spring Ruck Challenge: Week 2 is ON!

Keep loading up and logging those miles, team! Don’t forget to mark your bingos and snap a few photos while you're at it—rucking is better with accountability and adventure. Finish the board by the end of May for a shot at prizes! *Challenge: Go for a blackout!

�� Grab your bingo card by the TV’s!

�� Ladies Lift: it's getting closer!

We kick off Thursday, May 1 at 4:30 PM—if you’ve been on the fence, this is your nudge. �� Confidence, strength, and community are waiting for you.

✅ Unlimited members: free

✅ 3-day members: $50

✅ Non-members: $105

�� Email us to save your spot: [stormkingcrossfit@outlook.com](mailto:stormkingcrossfit@outlook.com)

�� Loving Hybrid AF Access?

We’re seeing more after-hours training happening—YES! �� If you’re a 3-day member and want in on open gym 7 days a week ‘til 10 PM, reach out to upgrade your membership and get entered into our April upgrade raffle.

This Week’s Mindset Reminder:

��Small steps every day lead to big changes. Just keep showing up.

You’re stronger than you think, Junkies. Let’s finish April with momentum! ��

Need help with goals, training, or nutrition? Book a check-in with Coach Dawn anytime.

Junkie Journal

Mon, 14 Apr 2025 17:33:38 GMT

April Updates And What's Ahead

The Junkie Journal ��️‍♀️ | April Updates & What's Ahead

Happy Monday Junkies!

We’ve got some exciting things happening around the gym this month, and we’re here to make sure you’re in the loop (and inspired to get after it ��). Here’s what’s new, what’s next, and why now’s the time to lean into your training and your community.

�� Hybrid AF Access is Here!

We’ve officially launched our new Hybrid AF door lock system, giving max members and open gym only members extended open gym hours 7 days a week until 10 PM! We went from 30 to 88 hours of open gym available weekly!! �� If you need help getting the app, let me know!

�� 3 day members...interested in an upgrade to access more gym time? Ask Dawn to share your options...we have discounts available AND any upgrades go in a drawing for a free month of membership! !

Whether you're chasing gains after work or getting a weekend sweat in, you now have more freedom to train on your schedule. 3-day members, reach out if you’d like to upgrade and enjoy the same perks!

�� Read more in our latest blog post to learn how it works and check your access:

BIG NEWS! Open Gym just got more OPEN

�� Grit & Grace: Women’s Workshop – April 19

Join us for the second workshop in our GRIT and GRACE series with Coach Paisley!

Grit and Grace - a workshop series for women 35+ who are interested in learning more about how to manage and improve our health and athletic performance during perimenopause and menopause.

WHEN & WHERE - 11 am, April 19th @ StormKing Athletic Club

Our guest speaker is Dr. Detorres owner/ founder/ medical director of Coastal Health. Read more about her here … dralishadetorres.com/the-team and check her out on Instagram @drdetorres.coastalhealth

TO REGISTER �� Visit the link at https://honest-at-home.kit.com/posts/the-next-grit-grace-workshop-is

�� Spring Ruck Challenge: Load Up & Level Up

It’s time to get outside, load up that ruck, and start stacking some miles! Our Load Up & Level Up Ruck Challenge kicks off this week and you have until the end of May to finish! All bingos get one ticket in the drawing!

�� A ruck bingo card full of fun weekly challenges

Whether you're in it for fitness, fun, or a little friendly competition—this challenge is a great way to add some low-impact endurance to your spring routine.

�� Ladies Lift: New Series Starts Soon

Calling all strong women (and those who want to be!)—our next 6-week Ladies Lift series is launching soon! Expect expert coaching, community support, and confidence-building gains. It’s one of our most loved programs for a reason. Reserve your spot...send an email to stormkingcrossfit@outlook.com

Max Unlimimted Members: Included!

3-day members: Only $50

Non-members: $105

�� Thursday May 1 @4:30pm

�� Education Corner: Why Rucking Rocks

Did you know that rucking (walking with a weighted backpack) is one of the most effective forms of functional endurance training? It’s low-impact but highly beneficial, building muscular endurance, improving posture, and torching calories—all while giving you a reason to explore the outdoors.

And bonus: it’s scalable to any fitness level. Just adjust your weight, pace, or route. Plus, the community accountability adds a powerful motivation boost!

Stay strong, stay connected, and keep chasing progress—whatever that looks like for you this week. ��

�� Questions? Need help with goals? Book a session with Coach Dawn—we’re here to help you thrive, not just sur vive.

BIG NEWS! Open Gym just got more OPEN

stormkingcrossfit@outlook.com (Sean Johnson) — Thu, 10 Apr 2025 20:43:21 GMT

NEW Hybrid AF Access Is Here!
Hey StormKing Fam! ��

We’ve just rolled out a major gym upgrade thanks to our new Hybrid AF keyless entry system.

You all have been asking for more flexibility in our schedule— WE DELIVERED! ��

We currently offer 30 hours of Open Gym availability weekly. With Hybrid AF access, we will now be offering 88 hours of Open Gym weekly! What a difference!

Currently, our max unlimited members and open gym only members receive this access as part of their membership!

�� Current Open Gym Access
(30 hours of open gym available weekly):

Monday–Friday: 7:00am–9:00am & 1:00pm–4:00pm

Saturday: 9:00am–2:00pm

Sunday: ❌ No Open Gym

⚡ New with Hybrid AF Access

(88 hours of open gym available weekly):

Monday, Wednesday, Friday:

✅ 7:00am–9:00am

✅ 1:00pm–4:00pm

✅ 6:30pm–10:00pm

Tuesday:

✅4:30am-6:00am

✅7:00am-9:00am

✅10:00am-12:00pm

✅1:00pm-4:00pm

✅6:30pm-10:00pm

Thursday:

✅ 4:30am–9:00am

✅ 10:00am–12:00pm

✅ 1:00pm–10:00pm

Saturday & Sunday:

✅ 4:30am–10:00pm – FULL DAY ACCESS!

�� Imagine this...

You hit your 3 classes, then sneak in a Sunday solo lift

You miss a Wednesday class, but you catch up Thursday morning before work

You work on your pull up progression in peace on a Saturday afternoon

Now you can.

�� Upgrade Your Membership Today*

To take advantage of these new hours, you’ll need to upgrade to a Hybrid Access membership.

DM us, send an email, or grab Dawn in the gym.

�� Special Upgrade Perk: This Month Only

Upgrade from a 3-day membership to a max unlimited membership by May 15th, and go in a drawing for one FREE month of membership added to your Wodify account! Each upgrade will also receive a FREE InBody exam with nutrition consultation!

(ask about our 6 and 12 month contract options to save even more $)

❔ Why it’s worth it :

Unlimited classes + Hybrid AF access + Full Access Open Gym

Open gym 7 days a week—from 4:30am to 10:00pm

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 source.

Junkie Journal April 7th 2025

Tue, 08 Apr 2025 22:17:40 GMT

"Success is the sum of small efforts, repeated day in and day out." – Robert Collier

Keep pushing, stay consistent, and watch your hard work pay off!

LAST WEEK: The launch of Hybrid AF door lock system last week has been a great success, and we loved seeing members take advantage of the gym after hours on the weekend! Unlimited members now have full access to the gym until 10pm daily, but if you're a 3-day member and want to upgrade for 7-day access, reach out to Dawn to discuss bumping up membership.

*Members using Hybrid after hours...be sure and review the new rules for this access.

EDUCATION: As we head into this muscle endurance strength phase, it's essential to remember that RECOVERY is just as important as the training itself.

Adequate rest between sessions allows your muscles to repair, replenish energy stores, and prepare for the next round of lifting. Be mindful of how your body responds to each session, and don't shy away from adjusting the intensity or rest time if you’re feeling fatigued. Over time, you should see not just improvements in strength but also in endurance and overall performance. Remember that consistency AND proper recovery are key to seeing long-term gains.

CHALLENGE WINNERS!

Great job to everyone who participated in our March Madness challenge! It was an amazing month of progress in the gym. We saw over 100 new PR’s!

The most overall points during March Madness goes to Mike McKeown-Corkey with 36 points. We had over 20 members attend 15 or more strength sessions in March. We randomly chose a name and Makayla DeScala is our second prize winner!

Congrats Mike and Makayla!! Prizes will be awarded this week!

UPCOMING EVENTS:

Grit and Grace! Introducing the next Grit & Grace workshop - a workshop series for women 35+ who are interested in learning more about how to manage and improve our health and athletic performance during perimenopause and menopause.

Hosted by SK Coach Paisley Hope of Honest at Home (@honestathome or honestathome.co)

WHEN & WHERE - 11 am, April 19th @ StormKing Athletic Club

Our guest speaker is Dr. Detorres owner/ founder/ medical director of Coastal Health.

Stay tuned for registration details!!

Ladies Lift is a unique opportunity for women to build strength, boost confidence, and refine their lifting technique in a supportive, empowering environment.

Our next session begins Thursday May 1 and runs for 6 weeks! Ladies, please send an email to reserve a spot! Stormkingcrossfit@outlook.com

Spring Ruck Challenge: Load Up and Level Up! Beginning May 1 for 4 weeks, you'll accumulate rucked miles—whether through weighted walks or hikes—while having fun with a bingo card full of ruck challenges to keep you motivated. It's the perfect way to get outdoors, challenge yourself, and level up your fitness this spring!

5 Health Metrics That Are More Important Than Weight

Fri, 16 Feb 2024 07:43:59 GMT

For some strange reason American’s have chosen the scale as their favorite way to track progress around their health. People derive their sense of self worth based on the number facing up at them from between their feet. If you’re someone who draws any sort of emotional reaction, positive or negative, from the scale then you may want to self reflect and consider if there are better options out there.

The funny part is that weight is such an inconsequential and ambiguous predictor of substance. Just consider this. If you have three avocados-one freshly picked and hard as a rock, one brown soft and ooze, and one firm ripe and tender-which one are you going to slice open to make your guacamole with? It shouldn’t matter if they all weigh 170 grams right…

What you are made of, how you feel, and what you are able to produce are all factors of way greater significance than your weight.

What you weigh is going to constantly fluctuate. You may lose weight and be less healthy. You may be well hydrated one day and performing well then get totally thrown off because your weight went up a pound or two. This number doesn’t say who you are as a person or how healthy and fit you may be. It’s just an arbitrary number. Stop letting the pounds run your life and change the way you feel about yourself. Instead try one of these alternative ways that measure success off the scale!

Body Fat Percentage

Body fat percentage is an alternative way to track your progress and provides much more actionable information than just your weight in pounds. This takes into account your lean muscle mass. In this way you can actually gain weight in muscle which would consequently reduce your percentage of body fat. This is a clear example of how gaining weight would make you healthier. Plus as you add more muscle to your frame you will burn more calories at rest. The fat will disappear faster and faster on it’s own!

Measurements

Taking specific measurements is a great way to achieve the goals around the way you want to look. Measuring neck, arm, waist, hips, thigh, and calf circumference can help you transform your body without ever worrying about the scale. Losing two inches off your waist will make you look and feel like a whole new person!

Habit Tracking

One of the best replacements for weighing yourself is to instead track daily health habits. If you track metrics like sleep, hydration, servings of veggies, daily walking, and other relevant habits you can focus on the right behaviors to make you look and feel great in the long run. This takes discipline but it is essential to long lasting transformation.

Performance Metrics

Switching your focus to the weight on the bar is a great alternative to the scale. People will often train harder and longer in pursuit of strength and performance goals than solely for aesthetic purposes. If you push yourself more in training the results will speak for themselves!

4 Ways to Save Your Joints

Fri, 16 Feb 2024 07:40:26 GMT

When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain and inflammation. It almost feels like your body is punishing you for working hard. No fair, right!

Rather than make excuses about your pain or backing off on your training you may want to consider some new techniques to mitigate the damage from these patterns of overuse.

1. Focus on form

2. Make intensity your new volume

3. Recover Harder

4. Hit the Supplements

1.Focus on form

If you are training often and hard, then even the slightest inefficiencies in your movement can turn into nagging injuries over time. Before you put in all that hard work, you owe it to yourself to work with an experienced coach to refine your movement. You will make progress faster and stay healthy in the process. Slow down, not every day is a competition.

2. Make intensity your new volume

Sometimes the body simply needs a break from volume. All athletes in any sport go through periods of alternating intensity and volume throughout the year. They have different rhythms and protocols for preseason, in-season, post-season, and off-season training. Try backing off on the volume of your training and focusing on higher intensity pieces instead. For lifters, this could mean performing fewer sets or reps and using a higher load, shorter rest times, or a faster tempo. Runners might try lower mileage for a few weeks and add a sprint workout 1-2 times per week.

3. Recover Harder

Training hard without the proper recovery techniques is bound to beat you up and becomes unsustainable long term. Make time for massage, foam rolling, stretching, yoga or mobility sessions, sleep, and any other recovery methods that can improve your performance. Sometimes the most beneficial thing you can do is stimulate your parasympathetic nervous system with these recovery techniques to let your body’s natural healing mechanisms kick in.

4. Give your body what it needs to repair itself

There are tons of great supplements that can help with joint health. Fish oil and omega 3’s provide a healthy inflammatory response in the body among many other health benefits. Glucosamine and Chondroitin can help provide the building blocks for joint repair. If you haven’t tried any of the amazing supplements we sell through Driven Nutrition, ask us and we can get you some samples to try!

Also did you know we are a distributor for hemp based CBD?? CBD has been scientifically proven to be a natural pain relief and anti inflammatory. Questions?? Let us know!

Don’t let joint pain stop you from moving and doing the things you love!

5 Tips to Help You Change with the Season

Fri, 16 Feb 2024 07:36:24 GMT

2020 Fitness Goals

It’s easy to start off the New Year full of energy and grand plans, but starting small will give you a greater chance of success. Instead of planning an unrealistic workout schedule, aim for three days a week. Rather than swearing off all your favorite unhealthy treats, vow to limit them to a day or two a week.

As you succeed with smaller steps, these habits will soon become a routine that you can build on as you add new goals

As the weather turns colder around the holidays and we settle in for a couple more months of winter, many of us tend to let our health and fitness routines take the back burner for a few months. Whether you are feeling rundown or beat up, or just trying to escape the holiday season without eating too much pie, it is important to recognize what the change in season can mean for you in your training and health.

The winter months bring about changes in our training routines, daily habits, and nutrition. Rather than take a hit and accepting that this is a time to let yourself slide (because you’ll make it up and get back on track in Spring) what if this year you made a plan to do things differently.

Here are 5 Tips to Help You Change with the Season!

Eat more vegetables and healthy fats.
Go for a walk during the daytime.
Break a sweat every day.
Stay Hydrated.
Structure your day for success.

Eat more vegetables and healthy fats.

During the summer months, there seems to be an abundance of fresh fruits and vegetables around. In the winter we tend to shift towards more comfort foods, foods that are preserved or packaged and are easy to prepare. Focusing on incorporating more vegetables in your diet will help you get the essential vitamins, minerals, fiber, and micronutrients that you need. Omega-3s found in fish oil can help with skin health and heart health.

Go for a walk during the daytime.

Getting outside for a walk during daylight hours can be extremely beneficial for your body and mind. Even if we can’t get Vitamin D from the sun during the winter months we can still benefit from its exposure. Walking can help improve metabolism, boost mood, and be a much better pick me up for your energy than coffee. Doing it in sunlight is proven to be one of the best ways to combat Seasonal Affective Disorder (SAD) that gets people run down in the winter months.

Break a sweat every day.

Prioritizing fitness may actually be more important in the winter than the summer. We naturally find ourselves more active during the summer months, enjoying the weather at the beach or on a hike or a bike ride. In the winter we tend to hole up indoors. Those hours of walking are replaced with hours of Netflix bingeing and lo and behold we start to get soft and complacent.

Stay Hydrated.

In the winter months, you may never feel the need to quench your thirst as you do on a hot summer day. Most folks tend to stay on the dehydrated side. Sweat also evaporates in the cold dry air, so many people are less likely to replenish fluids after exercise. Be sure to set daily hydration goals for yourself. Setting alarms on your phone to get up and grab a drink of water is a great way to accomplish this.

Structure your day for success.

One of the best ways to take charge of your health during the winter months is to plan out your day. Set yourself up for success by incorporating healthy habits and avoiding the detractors is key. Plan to have a big healthy salad before showing up to the holiday party where you know there will be tons of desserts. Book a fitness class, yoga session, or plan to meet a friend during a time you would normally just watch TV or surf the internet.

If you want to stay in control of your health this winter and have questions about how to eat, train or plan let us know!

How To Become A Fat Burning Woman

Fri, 16 Feb 2024 07:32:01 GMT

How To Become A Fat Burning Woman

Evolutionary women were built for childbearing. Unlike men, women have survival techniques that are unique to their bodies in order to prepare them for growing another human. While this is a beautiful miraculous trait, it comes with some conditions that specifically come into play when we are talking performance and body composition.

The human body is quite unique and knows how to maintain homeostasis. It knows what it needs. A woman’s body must have enough vital nutrients and the right structure to have a smooth pregnancy. Bigger hips and a tendency for fat storage are a few of these obvious traits.

Once at the age of childbearing, a woman’s body will begin to make sure it has enough fat to feed a baby. DHA, a brain developing nutrient, is usually found in these fat stores, a technique the body uses to save enough of this nutrient for breastfeeding a newborn. This is extremely important for any baby, but can result in unwanted fat retention for women currently not trying to have kids.

Just because something is natural, doesn’t mean it’s optimal for everyone or everything at all times. Depending on your goals, the female metabolism “naturally” seems counterproductive to many of our goals and ideals when it comes to body composition. But there is a way to use this knowledge to your advantage and get your metabolism to work for you! You can achieve the goals you want in a healthy way, regardless of your hormonal and genetic predisposition.

Let’s circle back to DHA and fat storage. We talked about how crucial this is in a woman’s body during pregnancy. You get DHA from consumption of Omega-3 fatty acids. This is commonly found in foods like salmon, flax seeds, and chia. Since the body is already hardwired to store fat this is a very important time to focus on the quality of fats in the diet. Omega-3’s are not only key for brain and eye development-they also play a key role in the body’s inflammatory response.

If you consume a diet high in inflammatory fats you this will results in more fat storage. Get the right amount of fats by increasing Omega 3 consumption so you’re body knows it has enough to meet its needs.

Next, balance your hormones. Eat a clean and nutritious diet, manage your stress levels with yoga, meditation etc, and talk with your doctor about any hormonal imbalances you may have. Having too much estrogen circulating in your body is just as bad as not enough, so get some tests done and work with your doctor to find a solution. A lot of the time hormonal imbalances stem from nutritional issues and chronic conditions like chronic inflammation and stress.

Lastly, don’t be afraid of the heavy weights. Muscle development will help you shape up and lose fat. The more muscle you have, the more fuel your body will need to burn each day. This will let your body handle carbs better, using them to fuel your muscle rather than to store them as fat. A body with more muscle is like a car with a bigger engine, it will burn more fuel! As you start lifting weights you’ll notice changes in body measurements as you swap out fat for muscle.

These tips not only shape your body into a fat burning machine, but they’re going to help with your performance level. Having the right body composition, muscle mass and good nutrition will improve your performance in the gym or in training 10x. Have fun designing the body of your dreams!

Eat to Thrive, Not Survive

Fri, 16 Feb 2024 07:30:28 GMT

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on with your day.

There are also many areas where you should put in your very best work. When it comes to movement you want to be strong and pain-free. When you do your taxes you ensure that they are accurate and timely. When you spend time with the ones you love you put the phone away and are fully present in the moment.

One area that often gets the “good enough” treatment is your diet and nutrition. When life gets busy or making healthy choices becomes inconvenient the spectrum of foods you consume tends to take a dive in quality. Rather than let slide occur in favor of other activities that seem more important, you may find it worth your while to optimize your diet and nutrition. Here’s why:

Even if the doctor says you are healthy, you are happy with the way you look, and you can’t stand cooking – nutrition is one area that literally transcends into ALL areas of your life.

If you only ever aim for the minimum in your diet then you are capping your maximum potential in how much you can lift, creatively solve problems, and even love your family.

We often treat food as an activity that gets scheduled into the day. Food breaks up the workday and provides structure in the evening. It is a social affair with the family or a way to do business.

The foods you consume during the day are the driving force behind all of this. They not only provide the immediate nutrients needed to fuel your physical and mental performance but are also the long term building blocks for every cell in your body. Every bite you chew or sip you take is going to be broken down into the amino acids that build your muscles and organs. The fats and oils become the cell walls that handle communication between cells in your body and control processes like your immune system function and inflammatory response. The vitamins and minerals will help your body create the energy it needs to keep you moving and eliminating toxins from your body.

Scientists have even found links between our gut bacteria and neurological disease. The foods you are eating today and the way your prioritize diet could determine your likelihood of Alzheimer’s disease later in life.

The way you choose to eat is affecting the way you live, both today and 40 years from now. If you want to be your best self for your family, your career, and the things you care about accomplishing in life then taking care of your nutrition is not a “nice to have”. It’s a must.

Not sure where to get started? Start by having a conversation with one of our coaches today.

The Power of Choice

Fri, 16 Feb 2024 07:28:40 GMT

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of summer… in 2012.

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

I can already hear the objections rising up so let me explain why.

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

And life goes on.

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

You might think it’s too late (it’s not).

You might want to try, but feel that you strayed too far (you haven’t).

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

So what are you going to do?

Energy Systems Exploration

Fri, 16 Feb 2024 07:26:39 GMT

As a living, breathing, blog reading individual you’ve probably learned the basics around how food provides the body with energy. There are actually several different ways that this can occur and they depend on the activity being performed. Depending on our sport or activity, nutrition, genetics, and level of training will each play a role which energy system is primarily utilized. As you can see in the pictures above these athletes have trained to optimize a certain energy system in their body to improve performance at their respective sport. Regardless of which energy system is predominantly used all energy is stored in the form of ATP.

Adenosine Triphosphate or “ATP” is the energy currency of the body. Each of the energy systems in the body have their own way of producing ATP to power our daily activities. There are pro’s and con’s to each energy system but ultimately having a better understanding of how our body uses energy can help us make informed decisions on diet and exercise. Let’s learn about each energy system…

Alactic System aka the Creatine Phosphate System

Lactic Acid System aka Glycolytic

Aerobic System aka Fatty Acid Metabolism

“No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” —Tony Robbins

Alactic System

(aka the Creatine Phosphate System)

What is it: The alactic system utilizes creatine phosphate (CP) as an energy source. It fuels high intensity efforts. Creatine is able to donate its phosphate molecules to the the Adenosine Diphosphate (ADP) molecule allowing it to return to ATP, with potential energy stored in its chemical bonds. Creatine comes from the food that we eat with the highest levels in red meat, pork, poultry, and fish. It can also be supplemented for vegetarians and vegans.

Time domains: This energy system is exhausted in 8-12 seconds for most individuals and you will fatigue when your CP and ATP stores have depleted. It is great for quick bursts of energy.

Efficiency:It requires 30 seconds to 2 minutes to replenish energy stores.

By products: Heat released from the breaking of chemical bonds.

Examples of activity: You may see this energy system in action through the short powerful bursts seen in weightlifters, powerlifters, pitchers, and shot putters.

What training looks like: Training the CP system means using short time domains with long rest periods in between. In the gym this means keeping rep ranges to sets of 6 or fewer reps.

Lactic Acid System

(aka Glycolytic system)

What is it: The lactic acid system utilizes glycogen (glucose stored in the muscles and liver) as a fuel source. It is for longer lasting high intensity activities. Our body is able to store about 500 total grams of glycogen in the muscle and liver tissue which provides around 2,000 calories worth of energy. Running out of this fuel source is commonly referred to as “bonking.” Some athletes consume carbohydrate foods, drinks, and supplements during training and competition to prevent running out of this valuable fuel source.

Time domains: It is the primary fuel source for activities lasting from 30 seconds to about 3 minutes. You know you have fatigued this energy system when hydrogen ion accumulation causes a burning sensation in the muscles.

Efficiency: The lactic acid system is very efficient at providing fuel but fatigues quickly. Due to the long recovery time it is favorable to alternate levels of intensity between glycolytic and aerobic dependence to sustain high output.

By products: The byproduct of this system is pyruvate. Which must be cleared from the blood to continue to utilize this energy system. This can take 30-60 minutes.

Examples of activity: This energy system would rule during a 400 or 800 meter sprint, a hockey lines time on the ice, or most CrossFit workouts. It is seen in mixed use with the aerobic system during longer workouts or soccer and basketball games where the players alternate between a slower jog pace with periods of intense sprinting and jumping.

What training looks like: To train this energy system you can utilize interval style training. Intense bursts of energy followed by a recovery period that allows you to stay at a threshold of high output. These athletes tend to have increased muscle mass and ideally lower body fat percentage.

Aerobic System

(aka Fatty Acid Metabolism aka Krebs Cycle aka Citric Acid Cycle…)

What is it: This is the creation of energy from fat, glycogen or protein in the presence of oxygen used to power low and moderate intensity activities. The mitochondria present in muscle cells takes the available fuel source through a variety of reactions to produce ATP. Since fat molecules packs 9 calories per gram they tend to be the main choice for this energy system. Even the leanest individuals carry enough body fat to fuel many days worth of activity.

Time domains: Any activity lasting more than 3 minutes in duration.

Efficiency: This system produces energy much more slowly than the others. The good news is it can utilize an unlimited fuel supply of fat.

By products: The aerobic system only produces water and carbon dioxide when generating ATP.

Examples of activity: This energy system is your predominant fuel source for jogging, cycling, swimming long distances, and most of your daily activities.

What training looks like: Athletes who have become efficient at using fat as a fuel source are able to convert the energy from fat more quickly, allowing them to sustain higher levels of work capacity for activities with long durations. These athletes are usually easy to spot as they have exceptional muscle definition and extremely low body fat.

As you can see from the graph, our average work capacity is dictated by the length of time we are performing an activity.By training in all three energy systems we can become more efficient in all areas, thus increasing our work capacity across the board.Individuals who only try to utilize cardio or lifting heavy weights to improve work capacity will fall short of their well rounded counterparts. If you’re an individual who wants to improve general health it is beneficial to train each of the energy systems.

If you’re ready to increase you work capacity and become more fit give us a call today and we’ll help you get started!

The New Year’s Resolution Conundrum

Fri, 16 Feb 2024 07:24:16 GMT

Resolution.

A firm decision to do or not to do something.

Goal.

An idea for the future or desired result that a person envisions, plans and commits to achieve.

Some things happen in life with the flick of a switch. When you want to turn a light on you simply flip the knob, clap your hands or yell across the room to Alexa and “voila”, let there be light.

Other things take time to build, layer upon layer, like a brick house. The process can only happen in a very specific way. With a strong foundation, one brick at a time.

On January first many folks scramble to find the switch that will yield the results they are looking for. But behavior change is not a light switch. Behavior change is a process. Getting stronger, eating healthy, or losing weight won’t happen instantaneously. It happens brick by brick. You only get the results if you follow the process. The right plan and the right effort simultaneously.

“You are never pre-qualified to live your dreams. You qualify yourself by doing the work. By committing—even overcommitting—to what you believe you should do.” – Benjamin P. Hardy

If you are committed to an outcome then the process it will take you to achieve your goal should be irrelevant. Your focus should be determining the right plan and taking the first step towards achieving.

If you are someone who worries about how far away you are from your goal then you are focused on the wrong thing. Focus on what you want, not what you don’t.

When you set your goals say exactly what you want. Getting specific here is key. Numbers and dates. These make your goals realistic and allow you to work backward to where you are today. This will help you set realistic expectations for what you can and should be achieving on a given day.

If your goal is to lose 40lbs, then you should start thinking about the future version of you that weighs 40 lbs less. Your focus is not on losing weight but acting like the person who has already lost it.

You might do things like get to the gym three days a week. Have a salad for lunch every day. Go for walks and spend your weekends on the go. You probably have other healthy friends that support your decisions. Let them help you stay focused on your goals.

In his book The Master Key System, Charles Haanel unpacks the process of achieving one’s goals. He explains that you have to “be it” and “do it” BEFORE you can “have it”. Most people get this process backward. They expect that they will change their behavior once they have achieved their goal. Instead, you must act in accordance with what it means to achieve your goal. Ask yourself, “Would a person who cares about their health make the decision I am about to make?”

The more your decisions and actions align with the goal, the faster it will come to you. Don’t let this New Year slip away from you. Stop looking to flick the switch that will make all of your problems go away.

Instead look for the path that is more difficult, but leads to success. Surround yourself with people doing the thing that you want to be doing. Who look the way you want to look. Learn from them, adapt their behaviors, and put in the work.

2020.

This is your year.

Maximize Your Macros:

Fri, 16 Feb 2024 07:24:15 GMT

A Consumer’s guide to Fat, Carbs, and Protein…

Diet and nutrition are a highly individual journey and no one answer is true or right for everyone. The simple fact of the matter is that when it comes down to it, you have to figure out what works best for you. However there are some overarching philosophy that can channel your approach to healthy eating. When you figure out a style and frequency in your relationship with food that works well you will notice improvements in energy levels, focus, mood, and of course physical performance.

Fats

Paleo, Ketogenic, and Atkins diet have helped change many of the negative perceptions of fat in the diet. As Americans a far bigger threat to our health is a diet that contain high sugar and processed foods.Fats are not only not bad for you but are an essential source of fuel and micronutrients that make us healthy. It’s important to choose the right types and amounts of fats in your diet that let you operate at your best.

The chemical structure of a fat or fatty acid determines what role it will play in our bodies. Based on this structure we are able to classify fats in certain classes that share similar characteristics.

Fats can be divided into saturated, monounsaturated, and polyunsaturated fats.

Saturated fats are found in red meat and coconuts and up until recently have gotten a bad rap as culprits of heart disease. Monounsaturated fats are found in plant foods like nuts, avocado, and olive oil. Polyunsaturated fats include Omega-3’s and Omega-6’s which can be found in fatty fish, flax seeds, and walnuts and are associated with a variety of health benefits.

Fats are essential for energy requirements, hormone production, and make up the wall of every cell in your body. They are also directly related to our immune system and having the right ratio of fats is very important for a healthy inflammation response.

Carbohydrates

Carbohydrates are found across a wide variety of foods and depending on the structure of the molecule our body will respond to eating carbs in very different ways. Carbohydrates have a direct relationship with the glucose levels or blood sugar in our bodies. When our blood glucose levels become elevated our body releases a hormone called insulin to store this extra energy for later when we might have a greater need for it. This glucose is stored in the muscle and liver in long chains known as glycogen or the glucose can be stored in adipose tissue to be utilized later (aka fat storage).

Your goal should be to optimize the amount of carbs that are being stored as glycogen and minimizing excess carbs that would contribute to fat stores. Selecting the right types of foods like vegetables are beneficial because they contain fiber, vitamins, minerals and have a low glycemic index. The glycemic index measures how much a food increases our bodies glucose after consumption. High GI foods include white bread, white rice, and cereals. These foods can be very bad for your waistline, because if your body is not prepared to receive fuel and store it as glycogen they will immediately be stored as fat.

Our bodies can become insulin resistant and requires higher and higher amounts of insulin to store the glucose. Resistance training however, can increase our insulin sensitivity. That means that our cells are highly responsive to storing glucose when insulin is present. Focus on consuming low glycemic carbohydrates that provide key nutrients and avoid high sugar or refined ingredients.

Protein

Protein is found in and comprises most of the cells in our body. It is found in a variety of animal and plant sources. Protein is important because it contains amino acids, tiny molecules that are the building blocks of muscle and also used for the synthesis of hormones and neurotransmitters. Some of these amino acids are considered essential meaning they must be provided from a dietary source. Without these essential amino acids we will not be able to repair our tissues and certain vital processes will cease to happen.

Since protein helps us recover from and perform optimally during our workouts it is important to consume after a workout for muscle repair. Real food sources of protein include beef, chicken, eggs, and fish. Try to include these foods as staples in your diet. These foods have amino acid content that is similar to what our human body requires for repair. This is also known as the biological value of the protein. Vegetable sources of protein have a lower biological value and may lack one of the essential amino acids needed by humans. These foods must be strategically combined by vegans or vegetarians so they consume all the amino acids needed for tissue repair. As a vegan athlete it can be challenging to meet your needs without supplementation and can be difficult to get a full spectrum of key micronutrients.

Try to consume 1.0 to 1.5 grams of protein for every kilogram of body weight. For a 200 pound man (90 kg) that means 90 grams to 135 grams of protein per day. This will provide enough amino acids for your bodies daily needs. Unfortunately eating more protein doesn’t mean it automatically turns into muscle. Unused protein will be broken down and utilized as a fuel source by the body.

Hopefully knowing a little bit more about each of the macronutrients and how they act in your body will help you to make informed decisions. If you have more questions around a healthy diet give us a call today!

Strength Training for Injury Prevention

Fri, 16 Feb 2024 07:24:14 GMT

“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin

Life is unpredictable and sometimes in our sports, exercise, and daily life we come out of these unpredictable situations a little bit worse for the wear…

Some folks try to prevent these situations from happening through avoidance, but if you want to have a high quality of life I highly recommend you adopt a strength training program as your physical insurance program. This is certainly a much more proactive approach to mitigating physical injury than hoping for the best.

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” -Herschel Walker

Or if you are an athlete like Robert Griffin III (pictured above) you may want to consider the risk factors of your sport. Robert, aka RG3, came into the NFL and was an instant phenom and fan favorite for his dazzling display of athleticism that was so uncommon in quarterbacks. His jukes, spins, and leaps were no match for the demands professional football places on an athlete and RG3 has spent most of what was once a promising career watching from the sideline, injured.

You see, despite his athleticism, RG3 has not trained in a way that reinforced a fundamental movement pattern. As we look at the series of pictures highlighting the windup before an explosive jump, We see a valgus knee fault where his knees cave in creating a very compromised position for the joints of his lower extremities. Even though not all injuries are preventable, by focusing more on proper technique and exercises that stabilized the knee joint rather than increasing strength and speed RG3 may have avoided some major injuries in his career.

“There are no shortcuts to any place worth going.” -Beverly Sills

So what should a workout look like?

Exercise should replicate natural human movement patterns. The ones we encounter on a day to day basis. Squat, lunge, hinge, push, pull, rotate and walk. Most exercises fall into at least one and sometimes several of these movement patterns. By addressing all of them in our training we not only improve our functional strength but also prepare our bodies for anything life could throw at them.

In one study published in the American Journal of Sports Medicine there was an 88% overall reduction in ACL injury rate in an intervention group of soccer players who participated in an injury prevention program. The right knowledge and a little consistency can go a long way when it comes down to keeping your body healthy.

Is your current training program addressing mobility, recovery, full range of motion, and then total body strength?

If you have suffered from injuries in the past or have concerns with your mobility it is important to address those with your trainer or coach. They will be able to help you by assessing the area of concern and designing a program to help you improve function with goals and checkpoints along the way. It is not always fun, easy, or sexy to do but giving attention to our problem areas will be easier to do the sooner you start.

“I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.” -Muhammad Ali

Don’t be the dad who throws out his back building sand castles at the beach. Talk to one of our coaches and we’ll help you tackle your challenge areas today!

5 Reasons to get STRONG

Fri, 16 Feb 2024 07:24:13 GMT

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“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.