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.

  • Friday Night Lights!

     

     

     

     8 Reasons You Owe It to Yourself to Do Friday Night Lights

     

    1. Experience the adrenaline rush of competition.

     

    So many of us never felt what it was to compete in sports in our youth. Maybe you weren't the "athletic kid" growing up. Sure, you probably had plenty of extracurricular activities--knowledge bowl, band, choir, speech... But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand. And what better place to step outside your comfort zone than within the familiar walls of Junction City CrossFit.

     

    2. Meet your fellow JCCF athletes!

     

    We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about those on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. JCCF is basically one big mixer, chock full of all the people with whom you share at least one very key interest.

     

    3. Break through mental and physical barriers.

     

    Can't do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we're truly capable of. Plus, there's no cherry picking at FNL. Those movements we may subconsciously--or not so subconsciously--avoid won't be denied, and being forced to face them head on can open new doors for our fitness.

     

    4. You're signing up for 5 weeks of challenging yourself, proving your mettle, and having a blast.

     

    Not just WODs, FNL features teams, themes, entertainment, and friendly rivalry for the Team Cup. There's never a dull moment under the lights.

     

    5. See your coaches walk the walk.

     

    Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck-and-neck against them? Maybe you want to return the favor for all the times they've barked encouragement in the midst of a particularly gross workout. Here's your chance!

     

    6. Because you're good enough.

     

    The beauty of the Open is that it truly is for everyone--especially now, with this year's introduction of a Scaled Division. And trust me, the most thrilling moments of FNL--the ones that live on vividly in our memories--belong to those who achieve their first pull up, double under, T2B, etc.

     

    7. It just might inspire you--or you might inspire others.

     

    No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week's WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

     

    8. This is a journey, and we're on it together.

     

    You work out with each other nearly every day. You've been there through the PRs, the benchmarks, even the setbacks. It's only fitting to be there for each other now, even if you opt to take on the role of official spectator (by the way, hand-painted signs and personalized tees are always welcome!).


    Regardless of how long you've been CrossFitting, of your (perceived) ability level, of which reason rings true for you, hopefully you take it to heart when we say, "Yes, FNL is for everyone!" The magic that unfolds within the Junction City CrossFit walls must be experienced to be believed. Whatever your reasons, we sincerely hope you'll be there with us as we start this awesome tradition of celebrating the community spirit which binds us together.

  • 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.

    Onset

    During exercise or 24-72 hours after activity.

    During exercise or within 24 hours of activity.

    Duration

    2-3 days

    May linger if not addressed

    Location

    Muscles

    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!

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