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  • Performance & Fitness

     We know that you come to JCCF with varying goals. Fitness and Performance WODs are available so that you can progress to your goals with confidence.

    You're probably asking yourself, "How do I know which one to do?"  

    "Fitness" is great for novice  and intermediate athletes. Novice athletes are new to CrossFit and/or have  little knowledge of lifting weights. Intermediate athletes have been training for a while and feel confident in most movements done during the WODs. Fitness WODs are for those who want to train hard and train functional; who want to be healthy; who want to train in a way that keeps them able to play with their kids and run from a bear. This is for the individual, who's goal is to maintain health and longevity. 

    "Performance" workouts are for individuals who want to take their workouts to another level.  Intermediate athletes who have been training for some time and feel confident in most movements and athletes who show proficiency in movements.  They want a challenge and they want to see how far they can push the limits of their potential. 

    The coaches will help guide you and you aren't stuck in one or the other so feel free to try both. 

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    Coach Terry

    Coach Terry was given an opportunity to go to Wyoming. Read about his time and what he did. Also congratulate him when you see him for attending the USAW Olympic Lifting Certification.  

    "The program I worked with is called Camp POSTCARD and it is led by Law Enforcement Officers.  The surrounding Law Enforcement agency SRO meet with kids in their school that are neglected, have abusive parents, are poor, lost parents due to death, haven been sexually or physically abused etc.  They are selected to attend this camp free of charge. We teach them good manners, respect for each other, the American Flag, importance of listening rather then talking. How to have courage to finish what they start, never giving up, leadership and most of all team work. The big nonprofit organization that does majority of the fundraising for this is called Volunteers of America, they are a truly amazing organization with a passion for Military veterans and kids. "

  • Why Years of Yo-Yo Dieting Damages Your Metabolism

    Weight Cycling

    By Kathleen Benson RDN LD

     Yo-yo dieting (weight cycling) can be described as a chronic dieter who often loses weight and gains it back. These diets are usually very restrictive in calories, promoting a significant amount of weight loss with little to no maintenance once the diet program ends. The dieter rebounding and gaining back their original weight often follows this. In many cases these individuals not only regain original fat, but also add on additional fat tissue.

     Let’s get into the basic science of it in 3 points of why weight cycling can cause weight chaos.

     1. Low-calorie diets tend to promote muscle wasting (a.k.a. losing your gainz). s

    Muscles are more metabolically active than fat.  While there are factors that play a role in how many calories muscle tissue and fat tissue burn, it’s generally accepted that one pound of muscle has the daily metabolic rate of roughly 6-8 calories while every pound of fat has a daily metabolic rate of about 2-3 calories.  While the difference doesn’t seem very significant, it does add up over time. Less muscle = less calories burned.

     2.  Very low calorie diets promote a decreased metabolism.

    If the body isn’t getting enough fuel it tries to ration out and hold on to calories for energy when absolutely needed. This is a double-edged sword because the decrease in metabolism can leave the dieter feeling tired and less likely to do hard work (less muscle work = less growth) and because the body will find energy from other sources (i.e. muscles).  Muscles require a lot of energy and work to maintain. They are the first to go when calories are too low. Don’t forget, once that weight is gained back there is potential for additional fat on top of the muscle loss.

     3. Without lifestyle changes eating poorly after a diet can cause rapid weight gain. Not having a plan for lifestyle changes and a healthy diet after cutting weight can promote relapsing. Overeating right after losing weight appears to induce rapid fat tissue growth due to metabolic shifts favoring fat storage. Fat cells signal the body to fill them back up again with fat. Because of this, it is setting yourself up for failure if you have the mentality to binge once the dieting phase is completed - so don’t stuff your face with donuts after cutting! There are a variety of reasons for rebounding, however they seem to stem from going back to old dietary habits and/or binging. Metabolisms can be decreased for the time being when the dieting phase is over. Because of this, binging can be even more detrimental to the hard work that was put into losing weight.

     So what does this all mean?

    With the above points in mind here’s why you may see very slow weight loss (or even weight gain) when beginning a diet program if you’ve dabbled in diets throughout the years:

    1.      Your metabolism might just be trying to figure out your body again and become balanced after all the changes you’ve put it through. There is new information that suggests when people lose a significant amount of weight, (especially over a very short period of time) their end metabolic rate is slower than someone of the exact same sex, height, age, and body composition.

    2.      Hormones play a role in weight management. With the changes in calorie intake and expenditure, your body might also take some time to adjust.


    If you have yo-yo dieted, the best thing to do for your body is to make sure you’re consuming enough protein, doing strength training, staying consistent with caloric and macronutrient intake, and most importantly be patient.

     Overall, the safest and most beneficial way to lose weight seems to be 1-2 pounds per week. This can be especially challenging in a culture where we are used to getting things at a click of a button; big changes expected for little work. Weight loss is not about quick fixes or programs that end forever. Instead, it’s about making lifestyle changes. Cutting can help with that initial weight loss, but the most important factor after the program ends is how you eat on a daily basis.


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 1406 N Washington
 Junction City, KS 66441
(785) 226-9187

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