Welcome to Junction City CrossFit

Welcome to Junction City CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

  • Listening to your Body

    Listening to your body…

    Being sore is part of working out.  I love waking up the next day with my quads shaking when I go down the stairs and when I try to point to things and I can barely hold up my arms.  It’s probably the best feeling ever!!!  But, being sore is not the same as being in pain.  Sometimes it’s hard to know the difference.  I honestly had no idea what pain was until I was in pain.  I’d been sore so many times, I thought that was pain.  I think we have all had that moment during a workout that we secretly wished for an injury because the workout was that horrible.  Or, when we are in a workout and your muscles hurt and you can’t breathe and coach is yelling at you to KEEP MOVING!  Yeah, I think we can all relate.  Then, there are times when you feel something truly wrong.  You feel something pop in your back, you can’t grab the pull-up bar without your shoulder shooting electrical charges down your arm!  Those feelings, they aren’t normal.  Sometimes, your body is trying to tell you that you are over training or you are on the verge of pulling a muscle.  I know we don’t want to disappoint our coaches.  But, when you have true pain, you might have to stop.  There’s no shame in stopping a workout if you feel pain.  If you are having pain when you do a specific movement, you need to let a coach know.  Coaches aren’t mind readers and cannot help modify or adjust your workout if you don’t communicate with them.  With that being said, the coach is not a doctor.  A doctor can give you a true diagnosis of what is going on.  Sometimes you just need to take some time off, I know, you all just gasped.  Taking time off is a great way to let your body heal.  If the pain is consistent even after you have rested, you may need to go to your doctor and have things checked out. 

    I know it is frustrating to go in and workout and have to modify because of an injury, come on, I should know!  But, because I communicate with my coaches and tell them how things feel, I can still do the workouts and modify what I can’t do.  It’s okay to say that you can’t lift the prescribed weight or squat the prescribed weight.  So what?  You have to listen to YOUR body.  No one else can tell you what feels right.  Pushing yourself past the pain, is not going to make you stronger.  In the end, if you are injured, or you are over training, your body will stop doing all the things you want and expect.  Educate yourself on how to take care of your body.  Know what stretches and mobility YOU need to do to take care of yourself.  In the end, it’s all about listening to your body and knowing the difference between being sore and not wanting to push through the discomfort and knowing when you are in pain and on the verge of an injury.


    Soreness is…

    Pain is…

    Type of discomfort

    Tender when touching muscles, tire of burning feeling while exercising. Minimal dull, tight achy feeling at rest.

    Ache, sharp pain at rest or when exercising.


    During exercise or 24-72 hours after activity.

    During exercise or within 24 hours of activity.


    2-3 days

    May linger if not addressed



    Muscles or joints

    Improves with

    Stretching, movement

    Ice, rest

    Worsens with

    Sitting still

    Continued activity

  • 2014 Reflection

    There are only a few days left in 2014, it’s a perfect time for reflection and thinking back on this past year.  Have you been working in the direction to hit your goals?  Have you let some road blocks set you back? Many people make New Year’s Resolutions, and it’s easy to do. It signifies so many things, a new year, a new beginning, a chance to get things right and start over.  But for many, that newly found motivation fades as “life” gets in the way.  And New Year’s resolutions get discarded and forgotten by February.  It doesn’t haven’t to end that way!  Reflect on how far you have come.  What are things you have improved on and goals you have accomplished?


     Write down what you want to continue to work on and new goals (short term and long term) and work towards them.  Short Term: less than 6 months Long Term: 6-12 months

    When I ask people to tell me their goals they usually tell me something like, “I want to lift heavier.” When I ask what that really means they can’t really explain any more.  So I ask them to make a goals card.  I ask them to:

    Goal:  I want to lift heavy

    Definition: I want to increase my CrossFit total by 200 pounds by the end of 2015

    Step: 1 I will attend JCCF consistently 5 days per week and complete the training to the best of my ability.

    Step 2: I will eat foods that support my goal-I will ensure I am getting necessary amount of protein and other macros to help with muscle gain.

    Step 3: I will come to Open gym 2x per week to work form and technique and have one additional heavy lift per week.

    Sacrifice:  I will have to decrease my TV time by 90 minutes per week to accomplish the necessary additional training time/ and food prep. 


    By writing out what your goal is and steps to take to get there; you are more likely to be successful! Sacrifice is the one many people forget to think about.  When you want something, good or bad, there are some consequences and sacrifices you have to think about and be willing to give up in order to get. 


    Realize this is not an all or nothing opportunity.  Every moment of every day-you have the choice to do things to help you accomplish your goals and get you where you want to be. Here is the amazing thing-when you fall off or slip up (because let’s face it….we all will), it’s not the end of the world!  It doesn’t mean that you just give up, stop caring, and feel sorry for yourself or wait until “next Monday” to start over.  Start again the next meal, the next workout. 

    So as we celebrate the New Year, reflect on 2014- but not for too long.  Focus on what’s in front of you and make 2015 your best year yet, with your health and fitness!

  • Knowing Your True Enemy

    Knowing Your True


    I see it and experience it every day. Our enemy is not our fellow gym members, or the most recent video of some random person halfway across the globe doing something better then us. There is a reason they are better. It is one of three things. Genetics, work ethic, and they know who their true enemy is.  We try to distract ourselves from those three elements with some quest to post a “good time”.

    Our one true enemy is….Ourselves. Take a look in the mirror, the only person that we have to actually worry about beating is ourselves. There is no greater competition than the one that we put together in our own mind.

    Stop worrying about your time during the workouts, as a matter of fact stop worrying about anyone else’s time. Understand that I am not saying that you shouldn’t go out there and try to beat the person next to you. Healthy competition is embedded in our DNA. I am talking about the things that lead up to that competition and the end results. Take the voices in our heads, you know the ones I’m talking about. That voice that tells you to quit – that is the enemy. When you feel tired and your muscles scream in agony – that is the enemy. When you feel the need to collapse to the floor during a workout– that is the enemy. When you buy into the notion that you are tired and stop on an exercise, or slow down – that is the enemy. When you sub an exercise for some hidden, unreal ailment, or because you “suck” at the exercise – that is the enemy. When you pause for fear of falling or failing – that is the enemy.  It is time for us to take that inner voice, that smaller version of who we are, by the neck and break it.  Chris Spealler said it best, “Find your weakness, make friends with it, and beat the hell out of it.”

    We must learn how to engage ourselves right in the middle of the workout. Finding that point where we torment ourselves most and fight. Rage…struggle…scream and let loose. If you can’t defeat yourself then you will never truly learn to live. We need to learn to embrace our fears. Become masters of our own mind. Learn to take the things we hate and love them. Mentally you must become unbreakable. Make the time you have count, because when it’s all said and done; how will you be remembered….. As the lion….. Or the sheep.


                                                                                                                Coach Drew 

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