Meal Of The Day


February 2016 Spotlight Athlete: Kenny Griffin

Name: Kenny Griffin
Age: 30
Occupation: Soon to be P&D Manager FedEx Ground ...bittersweet
Deadlift Max: 365
Back Squat Max: 315
Got Muscle Ups: Yes
1 Mile Run: 5:56 at the box...5:44 in college
Favorite WOD: Nancy!
Favorite Lift: I can't decide between Back Squats and C&J
How long have you been Crossfitting? - 16 months
Which class time do you usually attend? - Either 5:15am or 6:30 pm

How did you find Crossfit?  When I first moved to Houston, I looked for a gym that was close to where I live.  That's how I found CLCF.  Warren and Sean were so welcoming my first day, that I just kept coming back for more.
What is your athletic background?  I was pitcher at Western Kentucky University.  Baseball was the only organized sport I played growing up.  I hate when people assume I played basketball lol.  I got into volleyball after college, both sand and court, being 6'5'' has it's advantages.  I do fancy myself a pretty good ping pong player and dart player too lol.
How has CrossFit changed your life, lifestyle, and level of fitness?  I know for sure CLCF has changed me.  It really is a family of brothers and sisters who are right there giving it their all beside you.  It's amazing to watch your friends push through a barrier after putting in such hard work.  I truly have never been in better overall shape in my life either, which is nice bonus.
What motives/inspires you?  Sorry if this is a deep here, but my one true motivation is simply to make my parents proud.  My inspiration in life comes from our men and women who have served or are currently serving in our military, this includes my little brother Andrew and my dad Tommy.  Thank you from the bottom of my heart!
What is your proudest CrossFit achievement?  Two moments stick out above the first Muscle Up & cracking 300 on Back Squat.
Name one goal/ personal achievement that you would like to achieve through
CrossFit:  Sub 6:00 Karen!
Hobbies/ Interests outside of CrossFit: Backpacking/Camping, Ancient History, Atlanta Braves Baseball, Auburn Football
What is your favorite cheat meal?  Bacon, banana pudding, pizza, & ice that order too lol
Any advice for new members? Listen to the coaches, drink lots of water, control your breathing, & pick someone every WOD and do your best to beat them.
Have you met Pukie?  Oh we met a time or two... sneaky little rascal.



January 2016 Spotlight Athlete: Patti Shoemaker


Spotlight Athlete: Patti Shoemaker

Age: 44

Occupation: Board Certified Assistant Behavior Analyst (I work with children with special needs)

Deadlift Max: 120 lbs

Back-squat Max: 80 lbs

Got Muscle-ups? Not yet

1 mile run: 14 minutes

Favorite WOD: Anything with rowing. Cindy is my favorite named WOD.

Favorite Lift: Push press

How long have you been CrossFitting? 1.5 years

Which class time do you usually attend? Because I work past Sugarland, I attend  6:30 pm and weekends. 

How did you find CrossFit? Some friends were doing it and it sounded fun.

What is your athletic background? None at all.  I have never considered myself an athlete until being a part of Clear Lake CrossFit.

How has CrossFit changed your life, lifestyle, level of fitness? CrossFit has helped me through so much.  I had a stroke in June of 2015.  My CLCF family supported me, cheered me on, and visited me in the hospital.  They even brought me snacks, and Coach Holly fixed my glasses!

Once I was given the all clear to work out, I was back in the box.  The coaches helped me find ways to improve my strength, coordination, and fitness.  When I started back, I had to tie my right hand to the rower because I didn’t have the grip strength to hold the handle. I can row no problem now!

What motivates/inspires you?

All of my family and friends who encouraged me through the hardest times help me stay focused on getting stronger.  I am a very lucky person to have such amazing people in my life.

Everyone at CLCF is an inspiration!  New members trying a WOD for the first time, pregnant members completing the WODs, and strong members who can rx the WODs.  Coach Holly and Josh are amazing people, coaches, and friends!  They always make me feel like I can keep going…even if there is wall balls. I am so thankful I am part of such an incredible box.

My grandkids also motivate me to stay healthy and active.

What is your proudest (CF) achievement?

The first time I did a WOD with the class after the stroke.   Coach AJ saw me working on a few things, brought me over, modified the work out for my ability, cheered me on, and I did it.

Name one goal/personal achievement that you would like to achieve through CrossFit.

I will get a pull up.

Hobbies/Interests outside of CrossFit?

I love all kinds of live music. I am also a nerd.  Come talk to me about Star Wars or X-men anytime!

What is your favorite cheat meal? I love food and cooking.  If I am going for broke, I would say ice cream.

Any advice for new members? Every day is a new challenge!  Making friends at CrossFit is a great way to stick with it.

Have you met Pukie? I haven’t had the pleasure.




June 2014 Spotlight Athlete: Jesse Alvarado

Name: Jesse Alvarado

Age: 35

Occupation: JW

Deadlift Max: 405 lbs.

Back squat Max: 315 lbs.

Got Muscle-ups? Yes

1 mile run: 5:49


Favorite Lift: Power Clean/ HSPU

How long have you been CrossFitting?

11 months

Which class time do you usually attend? 

8 am or 615 PM

How did you find CrossFit?  

A friend and member of CLCF

What is your athletic background?

Baseball plus anything competitive

How has CrossFit changed your life, lifestyle, and level of fitness?

Crossfit has changed my life more than I could have imagined. I met my fiancé/best friend through the 12 days WOD, which also changed the way I live my life and decisions I make. All these things has helped me to be more decisive about food choices, how I approach workouts, and my lifestyle outside the box. My level of fitness right now approaching my one year mark is beyond my expectations. I believe I am in my best shape endurance and fitness wise than I have ever been, thanks CLCF.

What motivates/inspires you?

In no way this should be taken the wrong way, but what motivates and inspires me is knowing and hearing I motivate and inspire others. Especially from people who know about my injury, which could have cost me to never lift a weight again in my life.

What is your proudest (CF) achievement?

I am back and forth between a podium finish in November, or my first RX competition with no training and overcoming the dreaded squat snatches.

What is one goal/personal achievement that you would like to achieve through CrossFit?

I believe I have the best coaches that fit how I like to be coached,(Holly, Bj, Andy, and especially Cory ) so I believe if I do what I have to do and train hard I can achieve making regionals.

Hobbies/Interests outside of CrossFit?

Anything that involves being competitive and doing it with my fiancé. Usually a lot of running is involved in that.

What is your favorite cheat meal?

Brownies, so if anyone is baking them don't forget about me.

Any advice for new members?

Leave your egos at the door. Your coaches know what they are doing, and that's why you're not coaching them. I learned that the hard way and it's painful. Do not, and this should be drilled in everyone's head, be too proud to scale your WODs. Technique is everything..........

Have you met Pukie?

Unfortunately not, is that a bad thing?



Name: Heather Lorfing

Age: 35

Occupation: Teacher

Deadlift Max:  135     

Back squat Max: 130

Got Muscle-ups? Nope.

1 mile run: 10:31

Favorite WOD: Any WOD that challenges me - so all of them!

Favorite Lift: Back squats



Name: Matthew Lorfing

Age: 37

Occupation: Field Marketing Director, Nulo

Deadlift Max: 275

Back squat Max: 295

Got Muscle-ups? negatory

1 mile run: 10:05

Favorite WOD: 12 Days of XMas

Favorite Lift: Deadlift

How long have you been CrossFitting? 7 months

Which class time do you usually attend?

Heather: 4:15 and Saturday 10am.

Matt: Sat 10am at CLCF + 1 day at a box in whatever city I'm traveling in.

How did you find CrossFit?

Heather: I had heard about crossfit but always thought it was too intimidating. I found myself getting bored with the gym and figured - why not give crossfit a shot? I took the free trial class and was hooked.

Matt: Heather dragged me to it.

What is your athletic background?

Heather: Practically non-existent.

Matt: HS Soccer.

How has CrossFit changed your life, lifestyle, level of fitness?

Heather: I love how crossfit makes me feel strong and empowered. It (as well as clean eating!) has helped immensely with my insomnia issues and has helped me to feel more confident overall.

Matt: More energy, better sleep, getting stronger, more endurance, etc.

What motivates/inspires you?

Heather: Anyone who comes to the box, honestly. The veterans motivate/inspire me with their strength and endurance, and the newbies with their courage to show up every day and give it their all!

Matt: other athletes at CLCF (Rob), and my wife.

What is your proudest (CF) achievement?

Heather: Getting my first T2B during the open. I went into the workout fully expecting to not get any - and I did 7!

Name one goal/personal achievement that you would like to achieve through CrossFit. Ooo - just one?! I have a lot - getting continuous double unders is probably first on the list. They're mynemesis.

Hobbies/Interests outside of CrossFit?

Heather: Reading, belly dancing, and playing video games (it's a good stress reliever!)

Matt: gardening, homebrewing, fermentables (kombucha, kim chi, sauerkraut, etc)

What is your favorite cheat meal?

Heather: Anything with cheese, wine and chocolate.

Matt: Mexican food.

Any advice for new members? I know it's been said so many times before - but just keep showing up. It really is the best advice ever. Oh and don't get discouraged with your progress. I would get down on myself a lot at the start because I wasn't making progress with my strength or endurance as fast as I thought I should be - but everyone is different and progress WILL happen - just be patient and keep WODing!

Have you met Pukie?

Heather: Nope not yet!

Matt: Yes! Second week!








March Spotlight Athlete: Samantha Weaver

Deadlift Max: Whatever Holly says I can do. (aka I don’t know so check back with me in a year.)
Back-squat Max: Whatever Holly says I can do. (aka I don’t know so check back with me in a year.)
Got Muscle-ups?  Haha. No.
1 mile run: 13:28 (Check back with me in a year.)

Name: Samantha Weaver
Age: 32
Occupation: Parish Secretary

Favorite WOD: 
Any WOD that makes me wake up and say “Ow” the next morning. Did I just say that?  Can I take that back? By the way, it hurts to laugh today, so Monday’s WOD was awesome!

Favorite Lift: 

How long have you been CrossFitting?
4 months (Yep, only 4 months). . . I honestly thought I was being “punked” when I was told I was the Spotlight Athlete.
Which class time do you usually attend?
5:15am MWF
How did you find CrossFit?
I was on a weekend retreat where I was sitting next to Cindy Renaudo every day. And pretty much every day, she was wearing her Clear Lake CrossFit sweatshirt.  I asked her about it later and she went on and on and on and on about how great CLCF was. I told her I wanted to join. Only then did she fill me in on the fact that she went to the 5:15am class…sneaky, very sneaky.
What is your athletic background?
I played an assortment of sports growing up.  I played softball and field hockey in high school and part of college. I went hiking in Alaska for a month one summer in high school.  I eventually decided to quit playing sports, so I could major in Theatre.  (Yes, I was a mix of a jock and theatre geek.) Then, I basically let myself go over time. 


How has CrossFit changed your life, lifestyle, level of fitness?
Well, I’m definitely stronger. And I can tell you that I’ve lost 50+ pounds.  And now I’m an early to bed and early to rise person...but that is more by necessity.  Getting up at 4am to go workout feels somewhat normal now...insane, but normal. One of my favorite things is that I’ve tapped back into that underdog, “I’m not really very good at this, but I’m going to try really hard” version of myself. Oh and I did just run the whole 800m (for the first time in these 4 months) this morning!
What motivates/inspires you?
God – I talk to him a lot during WODs.  Mostly stuff like…”Dear God, if you could just get me through this WOD, it would be awesome! Okay, I’m out of breath, so I’ll talk to you later.”
Cindy – My rock star friend who totally schools me on every WOD! And I wouldn’t have it any other way.  Thank you for being an awesome friend and always holding me accountable.  “Pick up the ball in 3-2-1!”
Coach Holly – I know I have a good coach when they can push me to succeed while still making the workout fun.  Plus, anyone that can make me laugh at 5:15am right before a WOD is aces in my book! Thanks for telling me to “Suck it up and smile about it!!!” when I didn’t think I deserved to be the spotlight athlete.  I truly appreciate all your support and I won’t let you down!
The 5:15 morning crew (Ashley, Bonnie, Cindy, Drew, Holly, Mariel, Oscar, Perry, Rhin, Warren) – Thank you for being my cheerleaders!  I just hope I’m doing a good job at repaying the favor.  I have a love/hate relationship with people cheering me on.  I love the cheering in general, but the fact that they are cheering for me means that I am yet again the last person to finish the WOD. So, you have full permission to tell me to suck it up and accept the love the next time. 

What is your proudest (CF) achievement?
Signing up for the CrossFit Open while only having 4 months experience and then having the guts to post my 1 and 0 rep scores.
Name one goal/personal achievement that you would like to achieve through CrossFit.
First, I would like to actually figure out what my max is for different lifts and exercises.  Then my goal would be to look back in a year and have crushed them all.

Hobbies/Interests outside of CrossFit?
I work and volunteer at my church, so I’m there a lot of the time. I still love theatre, the arts and techie stuff.  And I’m a big time animal lover. 

What is your favorite cheat meal?
I don’t really have one.  Okay fine, I would have to say Thanksgiving and Christmas.  Yes, I realize that is not so much a meal as it is a time of year.  And that makes the fact that I joined CLCF 2 weeks before Thanksgiving even more hysterical!

Any advice for new members?  
Just keep showing up. Just keep showing up. Just keep showing up.  Did I mention “Just keep showing up?”

Everyone is your friend at CLCF whether you know it yet or not. They will go out of their way to help you out, cheer you on and/or call you to make sure you get your rear end to the box.  Never be afraid to ask questions…even the dumb ones.

For me, CrossFit is (and will continue to be) a HUGE lesson in humility. I showed up 4 months ago totally out of shape and weighing twice what a healthy person should weigh. Every WOD was the equivalent of a Birthday WOD or Hero WOD at that point.  I had to keep reminding myself, “Now Sam, you weigh twice as much as most of these people.  If you factor that in, then you are doing awesome!”  So, if your story is anything like mine, there’s probably going to be a period of time when you feel like you can’t take any more lessons in humility.  Just remember: Your coaches and “teammates” want you here and want you to succeed.  And all you have to do is just keep showing up. 

Oh and lastly, cut yourself some slack….CrossFit is not easy and it’s not supposed to be.  That’s part of the fun – You finish the WOD and look back thinking, “Wow, I can’t believe I just finished that!” Then…sooner or later…something crazy happens…you will find yourself spending a perfectly good Sunday afternoon trying to teach yourself how to do a double-under with your brand new speed rope. True story.  And that’s when I realized that I had officially drunk the Koolaid!
Have you met Pukie?  
No. That’s one of the plus sides of the 5:15am class…I don’t have much in me for Pukie to work with.