All Posts by admin

Member Spotlight Nathan Erskin

Member Spotlight: Nathan Erskin AKA 'Nate Dog'!

Nathan has been a member of PECF since the beginning of 2019.  In his time here, he has made some great progress.  He has lost over 30 pounds, continues to improve his technique, and has seen big strength and endurance gains.  The key to his success has been his consistency and hard work ethic.  

What got you started in CrossFit?

CrossFit looked different and I wanted to challenge myself with something new.  I needed a way to get in shape and lose weight.  

What are some things you've accomplished at PECF

Since starting I've gained muscle, seen great strength gains.  I've also met some awesome people and that's been a big help sticking with it.  

What do you like about CrossFit?

I like how everything day I come in I push myself to the max and everyone else is no matter what fitness level they are at, and how everyone pushes everyone to be better!! 

What are some of your goals now?

One of the cool things is having new and challenging goals to keep you motivated.  Currently I'm working on getting my first muscle up, hand stand push-up, and to get better form all around on all the exercises/ weight lifting (squats) 

One Fun Fact

I don’t know if it is a “talent” but I like bowling 

Over 40 Classes Offered Per Week

Over 40 Classes Per Week!  

Learn about what we offer and set your schedule!  We want to see our members at least 3x per week

CrossFit

The core of our program is CrossFit, a universally scalable program focusing on functional movements at relative intensities.  We on board new members with one-on-one sessions to intelligently ease them into the program teaching the basics and giving a feel for how the program works.   

Olympic Weightlifting

Learn the art of olympic lifting in this class.  You will get hands on training to improve your lifting technique.  If you are a weightlifter and want to up your game this a great class and program to do that.  We also encourage our new members, as it is great for mastering the basics.  

Community WOD

Calling all Liberty and KC residents looking for an amazing weekend to fire up their weekend! Our community WOD is fun partner workout free to the local public.  This is our most popular class of the week! Hosted every Saturday morning, this is the perfect way to start your weekend!  It is simple to scale down or up to your level of fitness.  No one leaves without feeling accomplished!  

STRONG  

This is a unique class that uses ropes, slam balls, yoke walks, Stones, KB work and all the fun stuff to add to your already complete fitness program.  This class is about using functional strength and maximizing your condition

Bootcamp

Bootcamp is a high energy mix that gives you an amazing strength conditioning workout.  Similar to CrossFit, our bootcamp class is a mix of functional movements at high intensities with an awesome variety of movements.  It is more focussed on overall conditioning with less maximum weights involved.  This is perfect of fitness lovers looking for a fun challenge but do not necessarily want to do CrossFit

Personal Training

Have a specific goal and want a custom program? Personal training is great for reaching personal goals.  whether you want to run a marathon, slim down for a vacation, or you just want to work a particular movement, personal training is a great avenue for reaching your goals quickly with a precise program.

Come see us for a Free Class!

Hard work is the catalyst for the highest reward but what if it’s not paying off??

There's nothing more frustrating than putting the effort in and not seeing any progress!

If you've experienced this, keep reading. This happens all the time in fitness. 

 Even for the fully motivated, it's easy to give up when you are not seeing results. Whether your goal is to run a marathon or PR your back squat, the gains you make in training is what keeps you going. They make you excited to come back for more! 

Continue reading

How To Stay Injury Free In CrossFit

While it is true that no sport is injury free; with proper training we can not only reduce the risk of injury, we can make our bodies more resistant to injury. CrossFit should be as safe if not safer than any fitness program. I’m going to highlight the key elements that will make you more resilient and far more likely to be injury free!

Injury Prevention

Injuries put the brakes on our progress. Aside from that, they just plain suck. Preventing injury is first and foremost a mindset. Our motto is ‘Move well, then move fast and heavy’. If you live by this, you are a thousand times more likely to go injury free and you will see more gains. Watch the elite crossfitters. Their rep 101 looks exactly like rep 1. This not an accident, nor is it just natural. This comes from extreme attention to detail and pride in how well they are doing things.

Greater potential is the other big factor in doing things the right way. Kobe Bryant was a remarkable athlete with ridiculous fade away shots (copied from MJ) and drives to the hoop. What you don’t see, is the thousands of hours he’s spent on the fundamentals, the 100s of free throws and layups he did every day, or the drills he did before games. Most elite athletes understand the importance of mastering the basics.

In CrossFit and gymnastics, we use a term called ‘virtuosity’. It means, doing the common uncommonly well. Live by this in the gym and your results will come free of injury.

‘Move well, then move fast and heavy’ 

How Injuries Happen

CrossFit offers a tremendous variety of movements and schemes. We work at high intensities. It is one of the few programs that dares to include upper level gymnastics, powerlifting, and Olympic weightlifting. These modals take time and effort to become proficient at. No one is good at these exercises on day one. Going blasto Hercules style off the bat is disastrous.

CrossFit is offered and scalable to EVERYONE. We encourage people to join us regardless of ability. This it is not just a gnarly program for the elite who already possess these skills. Most people who join us have not been exposed to the technical demands of the exercises. I certainly was not and I’ve been a trainer for many years! Not having experience in these styles does not mean we can not learn and benefit from them but it does mean we need to be careful and patient.  I think it is FUN to gain competency. I enjoy learning and getting better at things. It is rewarding. So, I highly recommend you be patient and just enjoy the process.

Two causes for injury:

  • Improper movement patterns at high intensity can cause harm. These movements are learned over time and cause problems throughout the body. The great thing about this as it relates to crossfit is that these imbalances come to light when doing some of these exercises. Then we gain an awareness that wasn’t there before allowing us a chance for the right training strategy to fix the kinks. Correcting these have far greater benefits than improving your crossfit abilities. Moving better will keep the joints oiled for years to come! Improving movement patterns can cure pains throughout the body including back conditions, headaches, tightness and more. Crossfit is about intensity but understand that intensity is relative to ability and fitness levels. Slow it down and learn this stuff.
  • Limited mobility and range of motion. This goes along with improper movement patterns but is not the same. Lack of flexibility will make it difficult to get in optimal positions. This can lead to injury and deserves attention. Stretching and soft tissue work will help a lot. What helps even more, is practicing the movements and challenging yourself to get in the right positions.

Preventing Injuries Is Simple

Three things to keep the train rolling on its tracks:

  • Listen to your coaches. We aren’t trying to be mean if we correct you during a workout or suggest a lighter load. It is our job to keep you safe and get you the results you deserve. We care about you!
  • Ask questions! Please ask questions if you are unsure of something. That is what we are here for.
  • Stretch. Before you leave, take 5-10 minutes to cool down with static stretches. This means holding a stretch for AT LEAST :30. Upwards of 2 minutes is better. Here are a few of my favorites
    • pigeon. This is awesome for the hips! When the glutes get tight they can cause problems with the lumbar and the sciatic nerve. Keep these muscles happy with this stretch daily.
    • Scorpion. This stretch is fantastic for the shoulders.
  • Warm-up. Warming up can make all the difference in the world of fitness performance. Get to class early enough to warm up with the group if not a little beforehand if possible. Hop on a rower to get the core temperature up and prep the body for higher demand.
  • Practice the movements that give you the most trouble. This may be the most important thing you can do. If you are doing them the right way with core engagement and alignment, injury is unlikely.
  • Scale it back. Don’t be ‘that guy’. You know, the guy or gal that reads the whiteboard like Ron Burgundy reads the teleprompter (“Go F*** yourself San Diego”). Just because Rx says something does not mean that is the right prescription for you. Its cool to scale. Scaling means getting the right stimulus out of the workouts which means greater results!

The ultimate goal here is longevity! I’m not sure about you but I want to be going strong for as long as possible. I plan to be power cleaning in my nineties. Think I’m being hyperbolic. Nope. If I don’t choke on my fruity pebbles or get mauled by a bear (low risk in Liberty MO), I’ll still be at it.

Our aim, is to keep you safe by challenging you to do things the right way, push you to get better, and give you a great fitness experience.

Thank you for reading! Please let me know if this was helpful and if you have any questions put them in the comment section. Happy to help any way I can.

Member Spotlight – Captain John Sedlock, U.S. Navy

If you’ve been a member of PECF for over a few weeks, you probably know who he is.  John Sedlock has been a member since the inception of PECF and a huge part of the community.  He’s the genuine type you want to be around, always supportive and cheering people on.  John is a father, an elite pilot in the Navy, Captain in Navy, CrossFitter, and just a great dude.  John is very accomplished with an awesome story.  Let’s hear what he has to say about service, goals for the future, and advice for people.

What made you decide to join the military?

First and foremost was service.  I had always had an interest.  While in college I figured out flying fighter jets off aircraft carriers was what I wanted.  I never expected to be in the Navy this long.  

What did you do in the Navy?

During my first 10 years of service I was as a Naval Aviator and flew F/A-18s and other jets.  Since 2000 I’ve been a reservist.  While a reservist I have been the Commanding Officer of 6 different reserve units supporting different missions.  I also had a combat command in 2007-2008 in Afghanistan supporting US and coalition special operations.

What is your current rank?

I am a Captain which is the same as a Colonel in the other services.

Where are you deploying?

I was recently recalled to active duty at the Navy Personnel Command in Millington, TN outside of Memphis.  I will be in charge of the Navy’s effort to modernize its performance evaluation system.  The final product will impact the entire Navy.  Nothing glamorous but important work.

How has fitness impacted you life?

Fitness has always been important to me.  It’s a constant learning experience.  I am conscious of what I eat, how much I sleep, how I rest.  It’s never perfect, but I think it’s always improving.  

What are 3 accomplishments that you are proud of?

Being the parent of a great young man who I’m very proud of.   The numerous times in Afghanistan I heard something like, “we wouldn’t have made it back without you and your team”.  Recovering from back surgery.

If you had to identify 1 key element you’ve found that has helped you achieve your goals, what would they be?  

Tenacity.  You just never quit.

What do  you like to do in your spare time?

What’s spare time?  Hike, dive, shoot, hunt, travel

Name one hidden talent you have. 

Nothing I can say publicly.

Name one talent you wish you had. 

Double Unders

What is one piece of advice you have for people? 

Stop complaining.  If you want to change how you look or feel you actually need to make an effort.  There is no free chicken

What would you put on a billboard? 

Learn to listen to other opinions.  You’re probably not 100{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} right all the time.  

What are your goals for 2018?

First and foremost to stay injury free.  MU, BMU, DU’s, Murph RX.

 

Great Trainer, Wonderful friend, Amazing Person – The ‘Momma T’

It is unlikely you forget Teresa Winders after meeting her.  Simply put, she brings it!  But what is really cool about her, is she won’t forget you.  Making people feel welcome and like they matter comes from the heart and that is why people love her.  Her extroverted high-octane personality is perfectly suited for coaching.

Check out what she has to say in our interview….

“Have fun! If you keep it fun and make that a priority you will achieve so much more!  Not just in fitness, just life in general.” – Teresa 

What got you into CrossFit? 

One of my best friends opened up the very first CrossFit Establish.  I had never been but when I tried it I loved it!!  She and her husband talked me into getting my L1 certification.  From there I started coaching.

In what way has CrossFit impacted your fitness? 

CrossFit has impacted my fitness greatly.  It has allowed me to do things I never thought could happen.  It has impacted my weight lifting tremendously.  But it is my personal life that it has the greatest.  The close friends I have made in these four walls is immeasurable and I will be forever thankful for that.

What fitness accomplishment are you most proud of?

I would have to say when I competed in the 2017 Meshugge competition and the weather elements were FREEZING!  But I still swam and did an amazing job with my friends.

What were some of your current goals?

Keep healthy.  Do yoga 2x per week.  Make my workouts FUN!

What motivates you to keep going? 

I have 3 kids.  They are all VERY active and I want to be able to keep up with them doing what they love for a very long time.

What is one adversity you’ve had to overcome in your life (doesn’t have to be fitness) and how did you handle it?

The loss of my Dad 7 years ago.  That was the toughest thing I have ever had to face, cope and learn from.  My Dad was my world as my entire family is.  It took a lot of praying, healing and soul searching to finally except that I would never see him again.  He had a very unhealthy heart and that too keeps a part of me motivated to stay fit and strong.

If you had to identify 1 key element you’ve found that has helped you achieve your fitness goals, what would they be?  

Simple! Have Fun! If you are not enjoying what you are doing, stop and ask yourself why are you doing it?  Find something you love.  If you keep it fun and make that a priority you will achieve so much more!  Not just in fitness, just life in general.

What inspired you to start coaching?

I was inspired to coach because I have always been told that I have a way with connecting with people, that they are comfortable with around me, so I though why not do something that positively help people.  I want to see people do things they never thought possible.  Being a part of that is really cool.  I like to see people laughing and having a good time.

If you could put one message on a billboard, what would it be?

Have you made a difference today?  (I love this because it implies, have you thought of others?  Have you done anything that helps other people?)

What do you do with your free time? 

Catch up on some HGTV, Chicago Fire, or read anything Nicole Sparks.

Name one hidden talent you have.

Of course, we all know I can ball!  Find me on the court.  But darts is my hidden talent.  I can throw some darts.

Name one talent you wish you had.

Play the piano.

What advice would you have for someone thinking about trying CrossFit? 

Give it time and enjoy the process.  Again, it comes back to having fun.  Once you’ve walked in the front door, you’ve already done the hardest thing!

You Don’t Know Brad

Under that charming smile and energetic personality, there could be something crazy!  Maybe. To find out we sat down to investigate.

From torching the soccer fields with Beckham like skills for 20+ years to crushing WODs like Fran – Coach Brad knows a thing or two about what it takes to live a healthy life.  He has had a passion for helping people his entire adult life and that can be attested by the the students he teaches, the crossfit athletes he trains, the collegiate athletes he coaches, and the many youth he has mentored as a Young Life leader.

Check out what he has to say in our interview….

“Your only competition is yourself, now go become a better you!” Coach Brad

What got you into CrossFit? 

At the time I had been running for over a year and was getting bored with it.  My wife went with some friends to check out this CrossFit thing and she said that I had to try it.  My first day the workout ended up being 100 burpees for time…but I still came back because of the people.  Having a group to share in the suffering helps a ton.

In what way has crossfit impacted your fitness? 

CrossFit has allowed me to keep up with my kids and my college soccer players at William Jewell.  I think I’d still make the squad.

What fitness accomplishment are you most proud of? 

I’m proud that I’ve stuck with CrossFit for over 6 years.

What were some of your current goals?

As I have aged my goals have changed.  Nowadays, I just want to be able to move at the end of the workout and come back tomorrow.  If I can do that, I’m happy.  Oh, I’d also like to be able to do a handstand walk.

What motivates you to keep going?

I want to be able to live longer so I can see my grandkids…if my kids decide to have them.

what is one adversity you’ve had to overcome in your life (doesn’t have to be fitness) and how did you handle it?

My adversity comes from my early days of CrossFit and trying to do TOO MUCH.  I hurt myself  a few times.  At first I would be really bummed out, but then I would just modify the workouts so I could just keep moving.  It’s pretty hard when you hurt your wrist.  Because of these injuries I now have my current goal.

If you had to identify 1 key element you’ve found that has helped you achieve your fitness goals, what would they be?  

Consistency.  Just keep showing up and good things will happen.  A close second is form.

what inspired you to start coaching?

I’ve been coaching since I was in high school.  For my 18th birthday I got my soccer coaching license.  I also have been a Young Life leader (both volunteer and as a job) and am currently a teacher.  Overall, I just like helping others achieve their goals.  Coaching CrossFit has given me another avenue to do this.

If you could put one message on a billboard, what would it be? 

‘Take care of each other’, it’s what Jesus told us to do.

What do you do with your free time? 

Snuggle up to my wife, hang out in the living room with my kiddos, and try to keep my dog from eating my food.

Name 1 hidden talent you have 

I’m an okay guitar player. (So modest.  Jimmy Hendrix would bow to B-rad if he heard him jamming on the guitar)

Name 1 talent you wish you had

I wish I was a handyman so I could fix stuff in my house. I’m pretty sure my wife wishes this too.

What advice would you have for someone thinking about trying crossfit? 

Don’t think about all the other people when you start CrossFit.  Think of CrossFit like swimmers or track athletes think about their sports.  They don’t talk in terms of who they beat, they usually talk in terms of personal records.  Your only competition is yourself, now go become a better you!

Coach Brad

Member Spotlight Shayne Henderson!

We are very proud of our members.  Here is Shayne Henderson, one of our amazing members.  She trains with the early morning crew at 0530!  It has been a joy to see her progress over the past year and half and we look forward to seeing more!  Thank you Shayne for taking the time to talk with us.

What made you decide to try out PECF?

My cousin Brent Saving became a trainer there and was very passionate about it. He trained me and intriduced me to the world of crossfit and encourage me to join even though I was a little intimadiated. 

What were some of your goals?

To be able to do the movements. To make it through class! To be able to lift big weights!

What are 3 accomplishments that you are proud of since joining PECF?

1. I’m most proud of competing in a crossfit competiton. 

2. I can now back squat 165lbs.  That’s a lot more than day one!  

3. I found out I’m capable of a lot more than I thought I was.

If you had to identify 1 key element you’ve found that has helped you achieve your fitness goals, what would they be?  

To remind myself how good I feel afterwards. Because of my work schedule the only time I can go to crossfit is 5:30 in the morning which means I have to wake up at 4:35. Some days that is really hard. But I know that going to crossfit will make me feel so much better for the rest of the day then a couple more hours of sleep.

Name 1 hidden talent you have 

I can flip a tractor tire like nobody’s business!

Name 1 talent you wish you had

To do a burpee gracefully.

What advice would you have for someone new?

Don’t be intimidated. You will never meet nicer people. As soon as they finish a wod they are immediately cheering on the people still working. Don’t be afraid to scale the movements. The point is to get through the wod safely. You want to push yourself but not to the point where you can’t move the next day. 

What are your goals for 2018

To compete in another crossfit competition. To be able to back squat 175lbs. To not finish last in a wod.

You Need To Know The Difference Between Game Day and Training Day!

Game Day vs. Training Day

What’s the difference?

  • Game day is when you put yourself to the test.  You find out what you’re made of by performing at your absolute highest level of output.  This could be sport related.  Relative to CF, Game Day could be a benchmark workout or maxout day.  If you are competitive then it is competition day.  
  • Training Day is what we do to prepare for Game Day.  Moreover, it is what we do to maintain optimum health.  It is what we do to achieve our goals.  

It is important not to confuse these two.  

Performing a 1 rep max on the back squat is NOT an effective training method.  The damage done to the CNS and muscular system surpasses the body’s ability to recover quick enough for a positive adaptation.  

So if it breaks us down that much, what is it good for and why would we do it?  Though it is not an effective training day, it is an excellent metric for maximum strength.  It is a quantifiable measurement in work capacity within the strength domain.  Furthermore, it gives us percentages to use that allow us to program accurate intensities.  This makes for effective training, thus providing great potential for improved performance when the next test day arrives.  The 1 rep max is game day.

Our bodies fluctuate between catabolic (breaking down)  and anabolic states (building up).  Exercising (stress) slightly tears muscle fibers and breaks us down putting our system in a catabolic state.  These physiological responses to stress placed on the body require rest and replenishment through proper nutrition in order to transition into the anabolic state.  Once that is achieved our bodies repair themselves and come back stronger.      

How can you tell if you are in a constant catabolic state:

  • Chronic soreness
  • Fatigue
  • Loss of strength

Confusing game day for training day is a surefire way to halt progress and may even send you on a backward trajectory.  If you are not allowing your body to positively respond to stress, your body will constantly play catch up.   

This belief seems reasonable; if something is good for me then more of it is better. This is a logical fallacy.  In some cases, more is damaging.  In others, more is just more.  No better, no worse.  Yes, of course occasionally you need more.

5 Ways to ensure recovery

  1. Sleep 6-8 hours
  2. Take rest days
  3. Eat anti inflammatory foods
  4. Hydrate
  5. Consume adequate amounts of protein, vegetables, and low GI carbs

In the Gym training  tips to maximize overall fitness and prevent overtraining 

  1. Warm-up and cool down with some stretches.  
  2. Do not exceed the programmed {d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}. Remember: more does not = better.  These percentages are there for a reason.  They keep us at a high enough intensity to make gains but lower than max effort.  
  3. If you reach failure on a lift, stop. The percentages will not always toe the line perfectly.  In which case, just bail on the lift.  Prevent going to failure as much as possible.  If you hit failure once in a while, no big deal.  So long as you are not training in this fashion day after day.  
  4. Prioritize moving well before moving fast/heavy.  This is the most important performance and injury prevention advise their is.  Own this motto.  Live it.  Take pride in how well you are moving before slapping on the pounds and hitting the nitrous.  With compromised movement patterns and balls to the wall speed, your risk of injury is tenfold and your potential ceiling is much lower than it should be.  Simply put; do not go for speed at the expense of form.  

Above all, keep a clear mind on what is most important now.  As unseemly as it may seem, taking extra time to doing things correctly is the fastest most effecient path to results.

Train safe and get those PRs!
Keys to remember

*more does not = better

*avoid going to failure

*maxing out is a great measurement of strength, not a great training method.  Don’t go at it like that every day

*listen to your body for recovery

*prioritize  proficiency over intensity.  “move well then fast/heavy”

 

PECF Member Spotlight Brian Briggs

Hear from Brian Briggs, one of PECF’s OG’s, on what he has to share about his fitness journey, what motivates him, and the sage advice he has for all of us wanting to achieve more in 2018.

 

What made you decide to try out PECF?

I had a major health issue that was a big wake-up call for me.

After two long hospital stays and major surgery I started walking 3-8 miles per day and lost approximately 90 pounds.

I needed something more challenging and discovered Crossfit.  My first day of bootcamp quickly showed me how out of shape and weak I was.

I’m in better shape and stronger now, but I have a long way to go.

What were some of your goals?

1.  Challenge myself with HIIT type conditioning

2.  Get stronger

3.  Lose weight

What are 3 accomplishments that you are proud of since joining PECF?

1.  100 Pull-Ups & 100 Push-ups on 12/15/17 (0 on Day 1)

2.  Grace – 3:54 (First Rx attempt)

3.  1600m Run – 8:44

If you had to identify 1 key element you’ve found that has helped you achieve your fitness goals, what would they be?  

There are several key elements…persistence, great coaching, & member support.

Name 1 hidden talent you have 

The ability to make green cotton shorts (they are NOT athletic attire but Brian rocks them well) look fashionable.

Name 1 talent you wish you had

To understand the lyrics in some of the songs that are played during our WODs.

What advice would you have for someone new?

Show Up, Work Hard, Don’t be afraid to scale movements, and have FUN!

What are your goals for 2018

1.  Better cardio conditioning – sub 8:15 mile

2.  Continue to improve upper body strength – string together multiple kipping pull-ups, ring dips, handstand push-ups, etc

3.  Double-unders

4.  Continue to improve lifting technique & strength – 225# Clean, 210# C&J, 145# Snatch, 350# DL, 365# BS, 285# FS, 225# Bench

5.  Compete in Crossfit competition

6.  Lose 40lbs

1 2 3 25
>