Junkie Journal Feb 9

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 Junkie Journal — Weekly Reminders + What We’re Training 🏋️‍♀️ 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.

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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 — 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. 💪

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🌲 Junkie Journal — Dec 15🌲 🎄 Christmas Workout — Saturday, Dec 20 at 9am! All are welcome — bring your friends, family, and festive holiday spirit! We’ll be tackling 12 Days of Christmas HYROX-style workout, moving both inside and outside, so dress in layers and wear your festive Christmas gear. After the workout, plan to stay as we celebrate our community with: 🎖️10-Year Member Hoodies 🎖️Spirit of StormKing Award 🎁Annual Coaches Gifts One of our favorite traditions — we hope you’ll join us. ❤️💚 💪 Programming This Week Our strength days (Mon/Wed/Fri) feature three big lifts: 🏋️‍♂️Clean & Jerk 🏋️‍♀️Back Squat 🏋️Bench Press Show up ready to move well and finish the year strong. 🎅 Holiday Schedule Christmas Eve — Dec 24 *Last class at 12:00pm *No 4:30pm or 5:30pm Christmas Day — Dec 25 CLOSED Dec 26 No 6am class First class at 9:30am 🍵 The Coffee Box — New Tenant Opportunity We are currently looking for new tenants for The Coffee Box! If you or someone you know is interested in running a turn-key business in downtown Port Angeles, please reach out. The space is fully equipped and ready for the right person or team to step in. Your referrals help more than you realize! 💛 A Personal Thank You Thank you all for your kind condolences after the passing of my dad last week. So many of you reached out with messages, hugs, and prayers for our family. Your love and support have meant so much. 💓 “Therefore encourage one another and build up one another, just as you also are doing.” 1 Thessalonians 5:11

Junkie Journal – Thanksgiving Week Wrap-Up 🦃🔥 What a great Thanksgiving morning at StormKing! Our Hyrox-style community workout brought in a super turnout — including many new faces from around Port Angeles. The energy was electric, and it was so cool watching seasoned Junkies and first-timers crush the stations together. 💥 Stay tuned… we’ll be hosting more Saturday Hyrox community events in the new year! 🏆 No Excuse November Burpee Champion A HUGE shoutout to Leslie Arango — our No Excuse November Burpee Challenge winner! Leslie completed 5,100 burpees from Nov 1st to Thanksgiving Day… an average of 189 burpees every single day. Absolutely unreal discipline and grit. 👉 Give Leslie a big congrats when you see her in class! 🎄 Coaches Christmas Goodie Bags – Next Week! One of our favorite StormKing traditions is back! Starting next week, we’ll put out Coaches Christmas Goodie Bags — a fun way for members to gift their coaches a little Christmas “thank you.” Ideas: home-baked goodies, chocolates, gift cards, small treats, or even a little holiday cheer in a bottle. 😉 Let’s fill their “stockings” and show our appreciation for all they do! 🎅 Christmas WOD – Save the Date! Join us Saturday, December 20th at 9am for our annual Christmas WOD! This festive workout is always one of our biggest community days of the year. During the event, we’ll also be gifting: ✨ Our Coaches ✨ Our 10-Year Members ✨ Our Annual Spirit of StormKing Award Recipient Mark your calendars — we want you all to be there! 💭 Inspiration for the Week “Consistency turns effort into progress, and progress into strength. Show up for yourself — even on the days you don’t feel strong.” “But those who wait for the Lord will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.” — Isaiah 40:31

💥 Junkie Journal | Thanksgiving Week Reminders! We’re kicking off the holidays with our Black Friday Flash Sale! 🎉 $25 in ‘25 — Join StormKing and get your first month for just $25! The sale runs Black Friday through Cyber Monday. We must receive an email during that time. stormkingcrosssfit@outlook.com 👉 Members — help us spread the word! Tell your friends, family, or coworkers who’ve been thinking about joining to jump on this deal before it’s gone. Don’t miss our Thanksgiving Day HYROX Community Workout! 🦃 Thursday, 9AM — one class only. Bring your friends, family, or a partner and join the fun as we tackle a HYROX-style workout together before the big meal. 💪 We’ll also be announcing the winner of our November Burpee Challenge that morning — who’s taking home that pie? 🥧 We’ve had great interest in HYROX that we’re thinking about making a “HYROX Saturday” a regular community monthly event! Send us your feedback if that’s something you’d love to see on the schedule. Short week, big energy — let’s finish November strong! “Give thanks to the Lord, for He is good; His love endures forever.” – Psalm 107:1 From all of us at StormKing Athletic Club, Happy Thanksgiving! 🍂 We’re so grateful for this amazing community — thank you for showing up, putting in the work, and inspiring each other every day. 💚