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  • Athlete Bright Spot: Jerre Wassenberg

                                                                                                                                                                                                                                                                                                                                                                             Occupation:   I am the Senior Finical Analyst for Foot Locker Retail Inc.                                                                                                                                                                                                                                       JCCF Family Member Since:  I have been with the JCCF Family since September 2013.        

    How did you get started with CrossFit:  Hedy Noveroske (a current member) talked so highly of JCCF. She invited to me observe a WOD and met some of the athletes.  I was currently struggling with working out in public because of past experiences. A typical gym is not necessarily a nice place to be if you are fat and trying to get fit.  JCCF is where any level of fitness is welcome at every workout.                                                                                                                                                                         

     Favorite WOD and/or movement?                                                                                                        

    It would be unfair to pick just one favorite! But there is something special about Wednesday evening the Olympic lifting class. There is just something invigorating about throwing weights around. This class gives me the opportunity to slow down and concentrate on form and technique.  I feel strong and empowered after oly weights!                                                                                                                                                                                                                                                                           

     Least favorite WOD and/or movement?                                                                                                             Wallballs are the worst! Living a sedentary life style for so long has paid a toll on my hip mobility; I feel like I get stuck in the bottom of the squat. Then struggle to stand back up!                                                                                                                                                                                                                    Name 1 long term fitness goal:   Pushups! I need to get away from modified pushups!                          


     Name 1 short term fitness goal:                                                                                                             

    When I first decided to “get fit” I made a list of goals. Most of the goals were simple and achievable but I had one big goal, ruck the Baatan Death March Memorial Marathon.  It is the last item on my original list. Lately I have being referring to the marathon as a Big Hairy Audacious Goal (BHAG). MY BHAG is a statement in which is created to focus me on a single medium-long term goal which is audacious, likely to be externally questionable, but not internally regarded as impossible.                         

    What is your proudest CrossFit accomplishment thus far? 

     Burpees over the Bar at the Young, Old, and New competition at CrossFit Believe! I have this irrational fear of jumping over or on things (i.e.  burpees over the bar and box jumps!) It is really a fear of falling in public.  I signed up for the Masters division where jumping over the bar was required for the wod. I worked on building the courage to jump over the bar alone in my garage with every piece of padding I could find.  There was a lot of crying in the garage.  Comp time came and I was still scared to death and on of verge of hiding in the bathroom until the wod was over.  I made it through the 10 front squats, and then a momentary pause. I would hear the JCCF team and my husband cheering for me. I did my first burpee, paused, eyes full of tears, and my ears full of encouragement I jumped. I ending up crying through the wod but finished just shy of 4 rounds of front squats and burpee over the bar.  I have never been more proud of myself.                                                                                                                                          

     Tell us something about you that nobody knows!                                                                                                                                                                                                                                                                                 During the CrossFit games, I only watch the master divisions. Because it is more impressive for a gal in her 50s to knock out ring muscle ups then one in her 20s.                                                


     If you could workout with ANYONE…who would it be and why?                                                                                                                                                                                                                                            

    Cindy Stolebarger, no doubt. Never heard of her? It’s because she is not a games or an elite athlete. Cindy is an everyday women that gives me encouragement to keep moving. I have discovered that woman over 40 in CrossFit are far and few between. Well at least women like me that one point were well over 250 and then decided CrossFit was a good idea. I found one on Instagram, Cindy Stole Barger. We are on a parallel path but she is further in her journey. I would love to work out with somebody who has been through the same struggles me.                                                               


     What do you love most about Junction City CrossFit?                                                                   

    Personal coaching – it goes beyond standards, modifications, technique, and form. It is daily inspiration, advice for nutritional needs, a bit of a counselor on my bad days, and always being the biggest cheerleader.             

    Favorite quote and/or motto that you live by?                                                                                     

    Today I will do what other won’t so tomorrow I can do what other can’t. – Jerry Rice

    When I decided it get fit my parents were in their early and mid-sixties and in seriously bad health. Bad food choices, lack of exercise, heart disease, diabetes, and the list could go on. I realized I didn’t want be old, tried and sick any more. I wanted to be able to run, play, and be. I wanted to be more than simply be alive but truly living and enjoying life. 

    So today I work my ass off at JCCF so when I am in my sixties I can enjoy a hardy game of wiffle ball with my future grandchildren.                                                   


  • Why We Program Traditional CrossFit

             I get asked almost weekly if we will ever return to our old style of programming.  If you haven't been at JCCF long, our old style of programming was to have a part A, typically a strength portion, and then part B, the metcon or metabolic-conditioning portion.  We did this for a number of years, but to be honest we as coaches never liked that style programming, at least in practice.  Here's why- we have just 60 minutes; in that 60 minutes, we need a proper warm-up, discussion and review of movements in the workouts, practice of those movements, execute the workout and do a cool-down ( we are still working on the cool-down part!) We found that when we had an A/B portion, we constantly felt rushed.  Coaches had no time to help athletes work on skills and practice regressions for more complex movements such as muscle-ups, handstand pushups, or weightlifting movements.  And the biggest issue and concern was the progression of weightlifting.  If you want to get strong or build muscle (two different things and a topic I will blog about later) you need to consistently follow a progression for that.  And because of life, and having to adult, most members do not come in consistently enough to follow a weight lifting progression.  Being gone 2-3 days put you severely behind on the percentage used in the weight training and this can set you up for failure.  Vince and I had talked several times about our programming and after attending our Level 2 CrossFit Certification it reconfirmed what we already knew- Traditional CrossFit programming is what we wanted to go back to when we returned from that seminar. You can read more about CrossFit programming here.  The thing is our members are still getting stronger even more so then when we did Part A/B.  They are getting stronger and developing skills.  And its not just brand new newbies, but long-time members who have been with us from the beginning. Athletes are still getting PR's, crushing goals, making gains!  The photo says it all!  July had so many PR's!  And many were still in weight lifting.  So even though we have removed the strength portion from every day classes athletes are getting stronger on their lifts.  We have also noticed a decrease in injury, and our classes now allow time for lots of work on skills and the coach is providing you with ample time to warm up, review the movements and get ready to do execute the WOD.  Beyond the Whiteboard is a fantastic tool to help you see your strengths and weaknesses.  Using that data and talking with a coach can guide how you add additional programming (if you want that) during our open gym hours.  

  • 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? 

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 1406 N Washington
 Junction City, KS 66441
(785) 223-5357

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