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  • 24


    We all have the same 24 hours each day.  Each week is 168 hours.  

    Sleep: 7-8 hours

    Work: 8 hours 

    Commute: 2 hours 

    Family Time: 2 hours

    That still leaves you with 5 hours per day to build the life you desire. That's 1825 hours per year. You have the time.

     At Junction City CrossFit, we are asking for 1 hour a day, 4-5 days per week to help you have a healthy and strong body to build whatever life you choose to.  3% of your week's time to help make you strong and healthy.  Is it not worth the investment? 

    Where do you see yourself in 5 years? 10 years?  Will your body be up to the task when you ask it to be? Do your actions align with what you want? With your goals? If not, what are you willing to change to accomplish your goals? 


  • Strong Body; Strong Mind

    It's really easy to convince people to train their body.  It's really easy to say out loud, that you have a coach and they train you to accomplish some physical goal.  It's also okay to say you have a physical injury or issue.  No one bats an eye and everyone is understanding, helpful; supportive even.  I've been debating for a few weeks whether or not to share my story; or journey rather.  I decided I needed to, because I know if I feel this way, there are certainly others who can maybe relate in some way.  Two years ago I posted about my struggle with depression. So many people reached out with their own struggles; many people commented on my post or private messaged me about their depression and how they deal with it.  

    One of (many) triggers for my depression was the pressure I put on myself.  As a coach, wife, mother, business owner, I felt I needed to look, perform, and act a certain way to be respected and taken seriously.  And when my expectations of what I thought I should be didn't line up with my reality, that sent me in a downward spiral.  My shoulder injury recently exacerbated this. I felt hopeless, worthless, and not sure of who I was and what I wanted. Going to physical therapy for my shoulder made me realize that if I could have someone help me heal my shoulder, why not have someone help me heal some of my mental wounds.  I began seeing a therapist. It has been the best thing I have done for myself in a long time.  

    Just the way my physical therapist helped me heal my shoulder and provided me guidance on how to train again and to not re-injure myself.  My mental health therapist helps me to see things from a different perspective.  She gives me honest feedback from an unbiased point of view.  If you have ever thought of going to see someone, I highly recommend it.  Whether you go one time or every Monday like me talking to someone about life's hardships can be beneficial.  



  • Practice; Train: Compete

    Listening to Ben Bergeron’s, Chasing Excellence’s latest podcast made me think of our members at the gym and their approach to “training” I put training in quotation marks, because in reality, many of us are in the mindset of competing every day.  Many of you walk, in look at the white board, and immediately start looking for the fastest time, heaviest weight, and who you need to beat to get that top leaderboard score.  And CrossFit, by design is like that.  We have the dry erase board, the Beyond the Whiteboard WOD tracking app, and we have an area that you can write down your CrossFit total, a PR board and a bell!  So we as owners are just as guilty for encouraging that competiveness and that need to always be better.  But intensity doesn’t equal compete.  And if you truly understand the methodology and the foundation of CrossFit, it’s mechanics.  It’s virtuosity in movement and doing those movements correctly and consistently.  

    Practice, is where adaptation takes place. The goal of practice is to get better at movements like rowing, pullups, burpees, snatches, or rope climbs.  Practice is done at a low heartrate.   Practice is working very light loads ~ 50% of 1RM and refining technique. Practice, while many think it’s boring and not sexy as Ben called it, it is the building block to becoming a better athlete.  We do this in our warm-ups.  That’s why we spend time on PVC and an empty barbell for a lot of our lifting sessions.  We as coaches know the importance of practice and know that spending the majority of the time practicing provides more bang for your buck, even though we hear all the groans and grumbles of members that think they don’t need it.  When we went to the Olympic Training Center in Colorado, all the weightlifters were warming up with wooden dowels!  These guys can clean and jerk 300+ pounds and were still warming up and practicing technique with a 5 pound bar.  Practice helps everyone and we all need it.  We want you to practice movements and help you refine your technique.  The second part of the triad is training.  Training is done with heavy weights, high heart rates and the goal is improve your engine or your strength. Training is what the WODs are for.  That’s why as coaches we ask you to go outside your comfort zone, to go unbroken on the wallballs, to get back down on the next burpee. To increase the weight and not to be afraid of failing. 

     Practice + Training then gets you ready for the final part of the triad.  And the final part of the triad is Competition.  Competition is done with max loads, and max effort and the goal is to beat someone else.  Competition is also the time you try every legal thing possible to beat the person next to you.  

    The majority of your time should be spent practicing and training.  5%-10% of your time should be in competition mode.  If you look at CrossFit Games Athletes they do maybe 3-4 comps per year!  With the ultimate goal of prepping for the Open, Regionals and maybe the Games.  And this is true for most sports.  

    However, many of us do not follow this.  Most people walk into the gym and immediately are trying to either beat the times on the board or beat their previous times or get a better weight.  You are essentially competing every day!  And lets be honest, if you’re in the mindset of competing, you’re goal isn’t about great mechanics, or executing perfect form and technique.  It’s about how much can you get away with that will allow you to beat someone else or beat your previous best.  And while you may have “won” that day’s workout, you aren’t getting much long term benefit from that, and in fact, competing can leave your form, technique, and even your engine worse off.  There is saying that you can compete yourself out of shape.   

    When I first wanted to learn how to do butterfly pullups, I practiced 15-20 minutes almost every day.  It wasn’t pretty, it wasn’t sexy, and I hated it.  But every day I did them and I would watch video on how to practice them and do different drills to get better at them.  Once I could do them, I began to implement them into my training.  I told myself, that whenever pullups were in a workout, I would do butterfly regardless of how long it took me.  Because it was a new skill, my WOD times went down dramatically.  If I had been in a competition mindset, I would have always defaulted back to kipping so that I could get that top spot on the whiteboard.  I stayed consistent with my practicing, and incorporated into my training and in about 4 months, I became really good at butterfly pullups.  So now when I actually do compete, I can crank them out no problem (pre surgery hahaha, not so much right now) 

    I encourage you all to listen to his Podcast as he goes into more detail and he is a phenomenal speaker.  I would love to hear your thoughts or questions!    Click Here  to listen to the Podcast I'm referencing.  


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Contact Us

www.christinaspencer@junctioncitycrossfit.com
 1406 N Washington
 Junction City, KS 66441
(785) 223-5357

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