4 Ways to Save Your Joints
February 16, 2024
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!
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💥 Junkie Journal – Week of October 7 💥 Hey Junkies! 👋 Fall is in full swing around here— new faces, fresh goals, and everyone showing up strong. *Want to stay in the loop on gym updates, events, and challenges? Be sure you’re part of our private Facebook group — StormKing Junkies! That’s where you will see reminders and announcements first. * REMINDER to wear layers as the gym gets cooler with the weather changing!! Personal Training with Coach Danielle If you’ve been thinking about dialing in your form, breaking through a plateau, or adding some extra accountability — Danielle is now taking personal training clients! 🙌 Whether your goal is refining technique, building confidence with the barbell, improving body composition, or staying injury-free, personal training can make a big difference in your routine. Sessions are completely tailored to you — book a single session for a skill tune-up or set up recurring training for ongoing progress. Sessions can take place right here at the gym, and billing runs conveniently through your Wodify account. Interested in getting started? 📩 Email us at stormkingcrossfit@outlook.com or chat with us next time you’re in the gym to connect with Danielle! Sit-Up Challenge Our 30-Day Sit-Up Challenge is underway! ✅ Today’s target: 45 sit-ups Each day we add 5 more sit-ups, with a rest day every 5th day. Break them into sets or power through all at once — just stay consistent! Weekly Programming Highlights This week’s strength focus: Shoulder Press – Build that overhead stability and pressing strength. Back Squat – Chase depth, control, and power through the drive. Power Cleans – Speed and precision meet strength — dial in your technique and move some weight. Keep showing up and putting in the reps — these are foundation builders for everything we do! 💪 Ladies Event – Fall Edition! Ladies, mark your calendars! Friday October 17th 5-7pm! Our first Ladies Night will be a cozy get-together right here in the Café — a perfect kickoff before we choose a home and date for the next one. It’s all about connection, laughter, and community. Keep Showing Up Whether you’re training for goals, joining challenges, or just staying consistent — you’re doing the work that matters. Small actions add up, and this crew keeps proving it every week. Let’s make it another strong one! 💪
Hey Junkies! 👋 We’re wrapping up September and rolling right into a brand-new October challenge. Here’s what’s happening this week: 💪 Squat Challenge – Final Two Days! We’ve been squatting all month and now it’s time to finish strong: Today: 145 squats Tomorrow: 150 squats ✅ That’s the finale! If you’ve stuck with it, huge congrats—you just crushed a month of consistency! 👏 🆕 October Challenge – 30 Days of Sit-Ups Starting Wednesday, Oct 1st, we’re rolling into a 30-Day Sit-Up Challenge! ✅Build your core strength daily ✅Progressively add reps each day Keep the momentum and consistency rolling from squats to abs 💥 🏋️♂️ Programming Highlights Mon/Wed/Fri: Strength barbell work with front squats and deadlifts plus lots of dumbbells, pullups, burpees and cardio! Tues/Thurs: Longer metcons to test your conditioning 🍂 Ladies Night 📆 Friday, Oct 18 | 5–7 PM Potluck + book exchange (bring a wrapped book + dish) Cozy, fun, and community-driven 🙌 Welcome New Faces! You may notice some new folks around the gym this week—thanks to our Free Week! Please give them a big StormKing welcome 👊 and show them what our community is all about. Nothing beats the energy of new people stepping into fitness with us! 🎯 Personal Training at SKAC Looking for extra accountability or a little more focus on your goals? Our personal training options with Coach Danielle makes available one-on-one coaching, custom programming, and the confidence to crush movements inside and outside of class. Whether you’re brand new or looking to take your training to the next level, this is the fastest way to see progress. Ask us how you can work with Danielle! ⚡ Keep Showing Up From squats to sit-ups, consistency beats everything. Don’t wait for the “perfect time”—just show up, put in the work, and watch the results add up.
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. 🚗
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🔥 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. 🍂
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