Category Archives for "News Letter"

October News Letter

Happy Halloween!  Fall is in full swing, the Chiefs are doing awesome, the weather feels great – life is good!  Here’s what’s happening at PECF.

BINGO

Make sure to get your bingo sheet located in a black binder on the whiteboard!  There are simple tasks to complete and prizes for bingos and blackouts.  Get a blackout and get your choice of a T-shirt or shaker bottle (who doesn’t need another shaker bottle!).  First one to a blackout gets 1st Phorm protein!  (best protein on the market!)

There will also be a few good prizes to choose from for getting bingos too.

BRING A FRIEND FREE ON SATURDAYS! 

We are continuing the gift of fitness on Saturdays.  Find a buddy and bring them to our Saturday class.  It is a fun and challenging partner WOD scalable for all.

Member spotlight

Teri Hertz

Born in San Diego, CA (scientific fact it is the greatest city on the planet according to Ron Burgundy)

Occupation? Administrative Assistant for a financial planner

Favorite Exercise? Front and back squats, sled pushes, and tire flips.

What CF achievement are you proud of? Finally being able to do a banded pull up and clean. Losing a whole roll of back fat is my biggest achievement!

What are some of your goals ? Lift heavier, double unders, and run without feeling like I’m going to die.

What is your diet like? Mostly healthy but I do love tacos and ice cream.

I have always wanted to….be taller

Hidden talent? Shot gun a beer!

What was your motivation to start CrossFit? To lose weight and get strong!

Advice for people wanting to try CF…you have nothing to lose but fat. You have so much more to gain…strength and confidence!  The coaches are awesome and are there willing and wanting to help you become a better YOU!

Who motivates you? Most people in the 5PM class konw I have two kids, Molly and Matthew.  Between their school and sports, you’ll see them in class with me!

FITNESS NOTES

What a great month September was and October is only going to get better:)

Here’s a little education on our WODs / Metcons and programming

First of all, if it is confusing, we say WOD and Met-Con interchangeably.  The Metcon represents the conditioning aspect of our workout, which is the heart of CrossFit.  Metcon stands for metabolic conditioning, a term popularized by CrossFit.  In the context of our program, metcons challenge all energy systems of the body eliciting increases in anaerobic and aerobic capacity.  They also build mental toughness!  Metcons are not only for conditioning but also build strength, skill, and coordination.

Each week we systematically program metcons that vary in intensity, duration, and purpose.  Short intense workouts, typically couplets and triplets (workouts consisting of 2-3 movements), are the sole of CrossFit conditioning.  The relationship between intensity and duration is simple: Short time domains allow for greater intensity.  Our capacity for intensity falls off as duration increases.  For example, you cannot sustain a 100 meter sprint for 800 meters.  Both are important and work together nicely to build a balanced fitness and greater work capacity.

Each week we program short and intense (10 minutes or less), medium (11-15 minutes), and longer (16+) metcons.  The metcons also vary in the type of movements and load in a way that compliments each other for the week.  For example:

  1. Short, high intensity and high load.  Fran 21-15-9 thrusters 95/65 and pull-ups (this WOD pushes the threshold)
  2. Short, low intensity, sprint, and no load. Annie 50-40-30-20-10 doubles and sit-ups (This WOD also pushes the threshold but does not break you down near as much
  3. Long chipper (intensity will be lower as the time domain is greater).  1000 meter run, 30 C&J, 30 pull-ups, 30 burpee box overs, 1000 meter row…

Scaling vs. Rx – which is better?

It depends on the workout and ability to perform the tasks as intended.  Usually it is best to scale the weight to be able to do the workout as it is intended and meet the time domain.  This is because if the load is too heavy it will slow our pace down decreasing the conditioning aspect of the WOD.  If you are scaling to the most difficult weight and movement you can do correctly, your strength will improve and Rx will be within reach.  However, for an experienced crossfitter who has great conditioning but is lacking strength, it is recommended to go for the Rx (or as close as possible) and slow the pace down for a greater strength adaption.  This could also mean scaling reps. For example: 15-12-9 Fran at Rx weight.

 

Happy Birthday to….!

Jamie Bullock

Matt Kirkpatrick

Jillian Farnsworth

Travis Downing

Tucker Lienhop

Lara Booth

Cecilee Houdek

Dallas Diaz

Kristen Jolly

Matt Nelson

Introducing the AfterWOD

The party doesn’t have to stop after the WOD.  The AfterWOD is post WOD work designed to strengthen our core, shoulder stability, and improve skills.  These extras will take 10-30 minutes depending on the day and how much time you have to spend.  You can do as much or as little as you want.  These short workouts will be great accessory work for your fitness.

EVENTS

October 14th – Festivus Games, hosted by B-Fit CrossFit in St. Joe

October 27th – Halloween Trunk-or-Treat.  Bring your kids for some treats and hangout as long as you want!  We’ll have a fire pit and some games.

GET YOUR ‘REP REPUBLIC SHRITS’ 

PECF is a proud carrier of Rep republic.  This is a local company owned by Andy Newton, a passionate member of the CrossFit community and coach at CrossFit Fig.  The shirts are high quality with creative designs!  Get yours ASAP

Dirty Shoes! Please check your shoes for mud before coming into the gym.

TRAINER  TIP

“Move well, then move fast”

Have that as a motto.  It says it all.  Form over intensity always!  The goal is to perfect movement quality then pick up the intensity.  Watch the Game’s athletes and you will notice that rep 101 looks exactly like rep 1.  Every time you step in the gym, have that in mind.

Thanks for being wonderful people and making this community great!  Lets kick some butt this month and make some GAINZ!!!

Please feel free to contact us with any questions

clay@performanceedgecf.com

SEPTEMBER NEWSLETTER

It is a scientific fact; Fall is the best of the 4 seasons!  Reasons:

  1. Football season
  2. Playoff baseball
  3. Pumpkins (pumpkin everything!)
  4. Halloween
  5. Weather is awesome
  6. Trees are pretty
  7. Thanksgiving

Case closed.

BRING A FRIEND FREE EVERY SATURDAY THROUGH OCTOBER ! 

Give the ultimate gift that keeps on giving – fitness.  Find a buddy and bring them to our Saturday Endurance class.  It is a fun and challenging partner WOD scalable for all.

FITNESS NOTES

For the last month we’ve been leading up to a 5 rep max back squat, which is a great measure of core and lower body max strength.  With this short cycle coming to a close, we’ll be doing some 1 rep max testing in early October.  Everyone’s favorite!  Along with getting super strong, as always, we’ll be doing classic CrossFit to ensure all domains of fitness are getting the love.

3 THINGS YOU NEED TO EXCELL AT CROSSFIT

  1. Confidence is crucial! Games level athletes didn’t start out snatching big weights.  The scope of CrossFit can be overwhelming when you first start.  Just realize, if it were easy everyone would do it!  Take it one day at a time and enjoy the process.  This is like recess for adults.  Recess that can get you seriously jacked!  Kill the self-doubt and focus on improving a little each day!
  2. Move well, then move fast! Form over intensity. Always.  Take pride in how well you are doing things above all else.  Once the techniques improve then its time to put the pedal down.  Remember this, rep 101 should look like rep 1!
  3. No limits! You don’t know what you are capable of, so don’t pretend to know what your limits are!  Muscle-ups, handstand pushups, olympic lifting, rope climbs etc. may seem impossible but they are not!  There’s no secret.  It is consistency and hard work.  That’s the formula and the reward is worth it!  Suck it up, show some grit, and never give up!  You’ll thank yourself.

EVENTS

October 14th – Festivus Games, hosted by B-Fit CrossFit in St. Joe

October 28th – Halloween Trunk-or-Treat.  Bring your kids and some treats.  Hangout as long as you want!  We’ll have a fire pit and some games.

CrossFit Foundations starts on the 1st Monday of every month.

LITTLE NINJAS  

This is an excellent class for ages 7-13.  It entails a mix of fun activities and technique work.  Kids who participate not only benefit from the exercise itself, but from learning the right way to move, which will prevent injury and gives them a better foundation.

GET YOUR ‘REP REPUBLIC SHRITS’ 

PECF is a proud carrier of Rep republic.  This is a local company owned by Andy Newton, a passionate member of the CrossFit community and coaches at CrossFit Fig.  The shirts are high quality with creative designs!  Get yours ASAP

SAY HAPPY BIRTHDAY TO…

Carl Laymen

Mike Thomas

Amy Kanning

Paul Farnsworth

Lacey Nelson

Debra Marquis

Joely Womeldorff

Michelle Chapman

Jeremy Nichols

Brittany henderson

TRAINER  TIP

Ever experience anxiety before and/or during a WOD? Sometimes we get excited before a WOD.  Maybe even a little nervous.  Remember this crucial key to your health.  Breathe!  That darn oxygen does a body good, so make sure you’re taking it in and not holding your breath.  The more demand you place on the body, the more oxygen is required to keep you going.  Holding your breath will cause you to fatigue faster as the C02 keeps building up.  Inhale through the nose and exhale through the mouth.  Regulating your breathing will keep the anxiety down and performance up.  Breathing properly will also help recovery, as we optimally supply the muscle cells with the oxygen needed to repair themselves.

Thanks for being wonderful people and making this community great!  Lets kick some butt this month and make some GAINZ!!!

Stay up to date on the Performance Edge CrossFit Members’ Corner and make sure to Follow us on Facebook and Instagram!

Please feel free to contact us with any questions on social media or clay@performanceedgecf.com

 

August PECF Blog

August 2017 PECF News Letter

Summer is winding down, the kids are back in school and Fall will be here before we know it! Here is your August News letter

Events:

Don’t miss fight night, Saturday August 26th!  Come watch the Mayweather vs. McGregor PPV on a projector at PECF.  Bring $5 and maybe a chair.  We will also have a fire pit outside and games to play.  This will start around 8PM.

Labor Day Monday September 4th hours: The Gym will open at 8AM.  We will do a class at 9AM followed by open gym until 11AM.  Hero WOD TBD.

Bring a friend FREE on Saturday August 19th and August 26th for a fun group WOD!

The CrossFit kids class (little ninjas) has returned with Coach Cassie and Jeff Fogel on Wednesday nights at 7PM.  This is an excellent class for ages 7-13.  It entails a mix of fun activities and technique work.  Kids who participate not only benefit from the exercise itself, but from learning the right way to move, which will prevent injury and gives them a better foundation.

The 3 main elements of CrossFit 

Get ready for some awesome gains at PECF!  Our programming can be broken down into 3 primary categories:

1. Conditioning – This is the heart of fitness and no model does it better than crossfit.  This is both aerobic, anaerobic, and the blend of both to increase work capacity across all timeframes and aspects of fitness.  Great conditioning means having the stamina to handle long endurance tasks and to move quickly no matter the load while maintaining proper movement mechanics.

2. Strength – Essential to overall health, strength is your ability to produce force.  Strength and cardio should go hand in hand.  Benching 300 pounds means little if we do not have any stamina.  Likewise, great aerobic capacity without the ability to move some weight around is also no bueno.

No one wants to be weak!  A wise man once said, “Strong people are harder to kill”.  – Mark Rippetoe

3. Skill – This portion is some added fun that is sorely missing from other programs out there.  Skill work includes stuff like double unders, muscle ups, and Handstand pushups.  It is not exclusive to bodyweight moves.  I will include olympic lifting into this category, as it demands a tremendous amount of skill!  The command you gain over your body by improving the skill portion of the program, the more fluidly you will be able to move through your workouts.

In the CrossFit model, we want to be the best we can be in all categories of fitness!

Up next for your fitness will be some cool tests, including the Burgeron beep test.  We will do a short cycle of strength and then quickly follow up with an emphasis on olympic lifting to apply our new found strength gains.  Lots of PRs headed our way!

Get the right stimulus for each WOD! Check out the scaling options on the WODs.  It is important we are getting the correct stimulus.  Sometimes the met cons are intended to be all out sprints!  Understand ‘time kills intensity‘.  So, the more time we spend on a WOD the less intense we can go.  Think of a 100 meter sprint vs an 800 meter run.  Can you maintain the pace of the 100 for 800 meters?  No, the metabolic systems of the body will not allow this.  The weights we pick for the WOD should be heavy but maintainable for the prescribed reps.  WODs that are longer are not as intense.  The intent of these WODs is to move at a pace you can maintain for the given timeframe.

We will also be programming some extra core work each week.

Always remember this order:

1. Mechanics – 2. Consistency – THEN 3. INTENSITY

If you want to reach near your potential, it is mandatory you follow this order.  Poor mechanics limits what you can do and can cause injury.  Inconsistency will move you 1 foot forward then 1 foot back, canceling out the hard work you’ve put in.  Once the form is down and consistency then it is time to get intense.  Intensity is a prime factor in getting results.  However, it is never to be at the expense of form.

Trainer Tip from coach Kat

Take care of your callouses!  No one likes tearing their hands on the bar.  She recommends filing them down and using “working Hands cream”.  The more you can prevent hand rips, the less time you’ll have to take of the bars.

Say Happy birthday to:

Jennifer Reidy

Ashley Goodloe

Tanner Davis

Dan Ziegler

Randi Pyle

Jennifer Miller

Scott Pyle

Shayne Henderson

Want extra coaching?  Stay tuned for free focus group sessions based on one lift or skill to make us more efficient. These will typically be on the weekends.  We will keep you posted on these sessions.  We also offer one-on-one training.  These sessions are highly effective in advancing your abilities.  Ask for pricing.

Some please do and please don’t reminders

Do know who are sweating next to.  If you see someone you do not know or who is new, introduce yourself.  We should remember how it feels to be the new kid at school, so lets make everyone feel welcome right off the bat!  You all are really good about this.  Keep it up and just remember it is one of our core values at PECF.

Do wait for everyone to finish the WOD before putting stuff away.  Unless you are really in a hurry, we should support everyone throughout the workout.  We are all in this together to push our capabilities.

Don’t forget to clean up after yourself.  Leaving your mess for other members and staff to clean up is not cool!  Set yourself to a high standard and treat the gym as you would want your home to be treated.   This includes: wiping your equipment down, cleaning the chalk off the rig, putting the boxes and rowers up neatly, etc.

We appreciate your help in keeping PECF cleaner and safer!  Thank you

Thank you all very much.

That’s it for now.  Remember to work hard and have fun!  Stay tuned for more PECF updates!

July PECF Blog

Good luck to our dear friends Logan and Taylor

Sadly one of our rockstar trainers Logan -AKA Logainz- and his girlfriend Taylor will be headed to Kentucky for new beginnings as Taylor pursues her doctorate in exercise physiology. Hopefully she knocks this endeavor out fast for a quick return to PECF!  Logan has been with us since the start.  He is an awesome member of the PECF family.  As a coach he has left an indelible impact on numerous people with an infectious passion for fitness and helping people with their personal journeys.  Kentucky is lucky to have them both.  Thank you Logan and Taylor for your time here and the great energy you’ve brought to PECF.  Now get back here ASAP.  Be sure to wish them good luck before they take off!

Two types of people, which one succeeds in crossfit?

Type 1 is the person who enjoys learning.  They are ok with being humbled and accept that it takes time and diligence to improve.  These are the people who will succeed in a program like CrossFit.  CrossFit is an advanced program that requires patience and hard work. Type 1 people enjoy the process and embrace the amount of work it takes to reach their goal.  They are not deterred by their current state, rather they are focused only on improvement.

Type 2 are those who expect to get everything down right off the bat.  They get frustrated when they are not immediately good at something like the snatch.  Type 2 people struggle to understand the vast majority of talented athletes did NOT start out that way.  This attitude does not jive with CrossFit.  Actually, it doesn’t work with anything difficult.

Nothing easy produces anything great!

The good news is we can always change our attitude.  Many of us are a bit of both.  Becoming frustrated is a natural feeling.  Just remember to be patient and have fun with it!

Practice does not make perfect

Ever heard the expression, ‘practice makes perfect’?  Of course we all have.  Well, the truth is it does not!  Perfect is a standard that will never be reached.  Sound negative?  It shouldn’t.  This means we will always have something meaningful to work towards.  We can always improve; no matter how proficient we become.  Why would we set a goal (perfection) that can never be accomplished?  Because it is the pursuit of continual progress and constantly raising the bar that brings us joy.  Becoming competent is fun.

Also, make sure you are practicing with awareness and purpose in mind.  It is one thing to go through the motions regularly.  It is another to practice with attention to detail and a mind open to changing what needs to be changed.

 

Get $40 off your next month membership!  

All ya gotta do is spread the fitness love to your friends.  When you bring in a buddy who signs up, you will get $40 off the next month!  *CrossFit and Bootcamp*.  Be sure your person tells us who referred them to get credit.

This promotion is good through September 1st!  Take advantage

Say Happy birthday to:

Luke Boylan

Selma Taylor

Jimmy Rukcer

Katie Peterson

Rob Bratcher

Shelly Koehler

Marcus Nichols

Carol Martin

Zach Moosa

Your Fitness!

Looking for big changes to your body?  Be ready for some different training schemes geared towards vastly increasing our metabolic conditioning!  Strength is not going anywhere, it just won’t be the first priority.  Overall fitness means being well rounded in all domains of fitness and no other program works better than crossfit for this.

Want extra coaching?  Stay tuned for free focus group sessions based on one lift or skill to make us more efficient. These will typically be on the weekends.  We will keep you posted on these sessions.  We also offer one-on-one training to really accelerate your fitness.  These sessions are highly effective in advancing your abilities!  Ask for pricing.

Please do and please don’t 

Do know who are sweating next to.  If you see someone you do not know or who is new, introduce yourself.  We should remember how it feels to be the new kid at school, so lets make everyone feel welcome right of the bat!  You all are really good about this.  Keep it up and just remember it is one of our core values at PECF.

Do wait for everyone to finish the WOD before putting stuff away.  Unless you are really in a hurry, we should support everyone throughout the workout.  We are all in this together to push our capabilities.

Don’t forget to clean up after yourself.  Leaving your mess for other members and staff to clean up is not cool!  Set yourself to a high standard and treat the gym as you would want your home to be treated.   This includes: wiping your equipment down, cleaning the chalk off the rig, putting the boxes and rowers up neatly, etc.

Lets talk about chalk! 

Do use chalk appropriately.  Contrary to common belief, chalk is not magical fairy dust.  If your palms are sweaty, a towel works much better than chalk (we happen to provide towels!). Use the towel to wipe of the sweat then put on a light layer of chalk.  Chalk helps absorb moisture and oils on your hands increasing the friction on the bar.  Too much chalk on the hands produces too much friction causing rips, which is the very thing we use chalk to avoid.  Bathing in chalk does not help you.  The best way to use chalk is a light application spread evenly on your hands.  Chalk should be in one of two places: 1) your hands and 2) the bucket.  It does not belong anywhere else.  The chalk you leave on the bars and pull-up bars needs to wiped off after each use.

Don’t be this guy!

We appreciate your help in keeping PECF cleaner and safer!  Thank you

To our Summer Classic volunteers!

Thank you for spending your day with us helping out for the Summer Classic!  Thanks to you, we pulled of one heck of a show.  It couldn’t have happened without your help.  Our goal of the competition was to provide a fun experience for the crossfit community and an opportunity for anyone wanting to compete.  It was a long day but it was a fun day!  The judging was outstanding!  The No-Rep of the day goes to David Bunker, who called a no-rep on a guy the size of the mountain from Game of Thrones after he successfully completed the 275 pound snatch!  It was a good lift BUT he stepped out of bounds and that is a…NO REP!  Good job buddy!

Thank you all very much!

That’s it for now.  Remember to work hard and have fun!  Stay tuned for more PECF updates!

JUNE PECF BLOG

June Newsletter 

Ned Stark was wrong!!!  It is SUMMER that is coming and with it comes long days of heat.  Get ready for some hot training.

Murph was a great turnout.  It is always a fun event but this year you all made it really special.  We had over 60 athletes participate in the grueling workout honoring our country’s heroes.  If you have not seen the pictures, they are in an album on our Facebook page.  Thank you Jillian for hanging with us and getting some great action shots.  Also, Chris Francisco who served up some awesome grilling!  Here are some Murph stud performers:

Women’s fastest Rx time goes to Jess Dold at 42:10. Fastest vested time was Bailey Robins at 41:50

Men’s fastest Rx  time was Randy Cartwright at 31:32.  Fastest vested time was Jimmie Rucker at 37:50.

Everyone that honored our soldiers and endured the suck should also be recognized.  Good job everyone!

Summer Classic 

Our big event of the summer is quickly approaching!  We host this event to provide a fun experience for crossfitters and the PECF community.  A lot of work goes into organizing and executing this competition.  We’d like to thank our panel for putting in the hours to make this successful.  Brittany Henderson (the real owner), Ryan Weldy, and Logan McNeely.  Without their passion and hard work, this would not be possible.  We would also like to thank our volunteers in advance!  Come checkout it out!  It’s two weeks from this Saturday!  Put June 24th on your fridge!

Little Ninjas Fitness

Coach Jeff and Cassie will be taking some time off in July to enjoy their summer break.  With that said, unfortunately, we will take a break for July.  Classes will resume in August.

Good news for the parents!

We were able to secure a few wonderful people to help keep an eye on the kiddos during some of our busiest hours.  Monday, Tuesday, and Wednesday, Eva watches the kids during the 9:30AM class.  Rory is watching the kids on Monday and Tuesday at 6PM.  So far they have done a wonderful job.  Their number one objective, keeping them alive, has been met each time.  We need to keep the kids off the workout floor during class.  This is for the safety of the kids and everyone in the class.

Open gym Policy 

As long as you do a class, you can do whatever else you need in either the preceding or subsequent class.

Open gym hours:

Monday through Friday: 6:30AM – 9:30AM, 10:30AM – Noon, 3PM-4PM and 7-8PM.

Tuesday and Thursday 3PM-5Pm.

Saturday 10AM-noon.

Sunday 6-7PM

We will also post additional bonus hours on the Member’s corner!  So, look for that.

Say Happy Birthday To: 

Jeanie Westfall

Hannah Ryczek

Tyler Philips

Tino Robbis

Chris Presser

Julie Golob

Rae-Anne Peckman

What is the key ingredient in fitness success?

Discipline, hard work, consistency, determination are all attributes you undoubtably know of. But these are secondary.  There is something behind these qualities that drive us.

The most important component is ‘FUN’.  Fun/passion is the driving force behind all great endeavors.  If you are having fun, it doesn’t seem like hard work.  This is true for almost all high achievers.  “I never thought of it as hard work, for me it was just my passion and I wanted to do it as much as possible because it was fun.” – Kobe Bryant.  Warren Buffet also said something similar.

When you enjoy what you are doing, you going to stick with its easy to have the aforementioned characteristics.

Fun is a major value at Performance Edge CrossFit.

Trainer Spotlight 

Teresa Winders

Q: what made you want to coach CF?

A: Because I like helping people and being part of their personal growth.  I love seeing people reach their goals.  It is a joy when members do something for the first time they never thought possible.

Q: What are some of your goals?

A: My goal is to stay as active as possible with my kids.  As a coach, my goal is to get my members to reach theirs.  Whether it is  helping them build confidence, brightening their day, or helping them hit PRs on their lifts.

Q: What is your number one advice for members?

A:  Have Fun!  Do not get frustrated.  Taking it too serious leads to burnout.  Just have fun with it!

Q: Who is your celebrity crush?

 A: I’d have to say Chris Powell!  I love his message and positive energy.  He’s about keeping it simple and having fun, as I said is most important

Q: What do you enjoy outside of CF?

A:  My Kids!  I love being a mom!  It is a joy to see my kids grow up.

That’s it for now!  Stay tuned for more updates to come!  Let us know if you have any questions or requests.  We are here to make your experience as great as possible.  Thank you all for being so amazing!

May News Letter

PECF News Letter

Hopefully these showers bring May Gainz!  Here is what’s going on at PECF.

Staying current

If have not joined the ‘members corner’ group on Facebook, please be sure to do so!  It is exclusive to PECF members.  It is a great resource for sharing information, stories and anything community related.

The secret ‘big gainz’ sauce!  

What truly manufactures success in fitness?  Is it the equipment you use, the movements you do, or the programming?

The answer is having a very big why!  If you have a strong purpose behind the sweat you are putting in, no amount of work is going to stop you.  The ‘why’ is what is underneath the goals.  Goals are important.  They keep us motivated and on task.  However, the goals have to be rooted in a ‘why’ that is intimately important to you in order to work.

“He/she who has a why can bear almost any how” – Friedrich Nietzsche (a really smart German dude/philosopher)

April PRs

Meet our new Trainers!

Welcome Drew Wagner and Kara Findley to our team!

Kara is a small town girl born and raised in Rippey, Iowa.  She graduated from Northern Iowa with a bachelors in graphic design.  She was working a desk job when she discovered crossfit in 2011. That is when she realized working with people in a fun, healthy gym environment was where her passion really was.  She started coaching in 2015.  Her favorite part about being a coach is helping people become the best version of themselves on all levels.  She says being a coach is by far the most rewarding job she has ever had.

Outside of the gym Kara’s hobbies include spending time with her husband David, her dog Mona and the most recent (and by far the coolest) addition to the family, Emma.  She is now 2 months old, loves to be outside and cant wait to start lifting weights!  Kara and David look forward to taking Emma on hikes and family camping trips!

Drew (Coach Wags)  is from Liberty, MO.  He recently graduated from Missouri State University with a degree in Kinesiology and Biomedical Sciences.  He became a trainer because of his passion for fitness and a desire to help others achieve their goals.  He enjoys helping people improve themselves and live a more longer more enjoyable lives.  His hobbies are fishing, hiking, going to the lake, basketball, and grilling.

Say Happy Birthday To: 

Clay Henderson

Logan McNeely

Colleen Horwitz

Michelle Hanson

Randy Cartwright

Casey Koehler

Ryan Weldy

Aaron Fleener

Jennifer Nguyen

Stephanie Harvey

Greg Canuteson

David Rozak

Trainer blog

by Logan McNeely

T2B (Toes to Bar) Performance Tips:
Neither picture is a no-rep however one is more efficient than the other and both can be used in different scenarios.


The picture on the left is in a better position (depicted by the triangle/lines) for more efficiency and higher reps. This position might be harder if a person has tight hamstrings, lower back, and shoulders. Some points of performance that would help this position:

– push your shoulders and body back away from the bar (think push back)
– keep feet together
– big arch/hollow in the kip
– limited range of motion? Drive knees to chest then kick feet to bar
– For more advanced – this position can also allow for straighter leg kips allowing you to breathe and/or bent knee kips allowing you to get faster reps.
The picture on the right is not in a good position for efficiency, however when performing strict toes to bar this might be optimal. When moving slow, controlled, and without a kip you are now forced to contract the front of your core more by raising the height of your hips. Getting the shoulders further back is much harder hence rolling the truck is how we get the toes to the bar. Strict T2B and strict movements in general are easily overlooked but great tools for strength and technical development! Use this tool in training but never in a game-day scenario when asked to exercise for time.


A great tool we use to help efficiency and skill development is to practice slower and faster variations of T2B while putting something between the feet like a towel, knee sleeve, or folded piece of paper! If you have never performed a T2B before then first work on mastering the basics of the Hollow and Arch positions or Hollow to Arch Swings! Scaling a T2B can be as easy as shortening the range of motion (ROM) to a K2E (knee to elbow), K2C (knee to chest), and knee raises. All of these previous and scaling options have the opportunity for you to master the cadence of the hollow and arch positions. The better your technique is with these movements and positions will result in bigger sets and faster reps of T2B, even under fatigue!

Does your technique hold up under fatigue?

Events to look forward to:

Later this month we are celebrating memorial day CrossFit style with a hero WOD – Murph of course!  Remember to sign up for either the 8:30 slot or the 9:30 slot prior to the day.  The gym will be open at 8AM, so come in and get warmed-up.  There will be a specific warm-up programmed on the white board that is tailored for priming your body for maximum performance.

Here are the scales for Murph

Rx: 1 mile run – 100 pull-ups, 200 pushups, 300 squats – 1 mile run.  Pull-ups, pushups and squats can be partitioned as needed.  (Yes that is the original Rx version of Murph!) Comp on this is with a 20 pound vest

Rx Plus:  perform the pull-ups, pushups, and squats in order.  No partitioning.  Comp on this is with a 20 pound vest.

Scale 1. Murph sprint.  800 meter run – 50 pull-ups, 100 pushups, 150 squats – 800 meter run.  Partition as needed

Scale 2. 1/4 Murph

The recommended time on this workout is under 1 hour!  Pick a scale that will allow for this timeframe.

The big event of the year takes place Saturday June 24th.  Mark your calendar for our second annual Summer Classic competition.  We would love to have as many people in the PECF community involved as a supporter, competitor, or judge.  We are in need of good judges, so let is know if you’d like to volunteer.  It is a lot of fun!

Summer Shred Challenge with Taylor Dinyer

This challenge is a great opportunity for non members who are looking to embark on a new fitness journey.  We are wanting to help people who are wanting to get back into working out and need that boost.  This is a great opportunity for a serious lifestyle change.  It is hosted by Taylor Dinyer.  Taylor is a Certified Strength and Conditioning Specialist with a Masters in Exercise Science.  This challenge is ALL INCLUSIVE, which means pre/post body comp assessments, nutrition counseling, and private training classes.  Please pass this on to anyone ready to start their fitness journey.

Contact tdinyer@gmail.com for details.

That’s it for now!  Let us know if you have any questions or requests.  We are here to make your experience as great as possible.  Thank you all for being so amazing!

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