Meal Of The Day


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.


January Spotlight Athlete: Leslie Jakubas

Deadlift Max: 220
Back-squat Max: 170
Got Muscle-ups? No
1 mile run: 7:06

Name:Leslie Jakubas
Occupation: Nurse Anesthetist
Favorite WOD: Fran (for now)
Favorite Lift: Snatch (even though I'm not very good, it feels so awesome when you get it)
How long have you been CrossFitting? 1.5 years

Which class time do you usually attend? 8:15 or 4:15 and Endurance

How did you find CrossFit? Coach Cory talked my husband into it first, and I followed behind shortly.

What is your athletic background? I've dabbled in just about every sport, but mainly soccer and swimming growing up. As an adult, I have an extensive step aerobics repertoire ;)

How has CrossFit changed your life, lifestyle, level of fitness? I've never be more fit! Definitely more well-rounded and stronger.

What motivates/inspires you? Fellow crossfitters who push themselves beyond their comfort zones, or achieve something they didn't think was possible.

What is your proudest (CF) achievement? There are many, but nothing tops a first time Rx WOD.

Name one goal/personal achievement that you would like to achieve through CrossFit. Although I have always been involved in sports and athletics, I feel like I never pushed myself to my max potential. I really want to know what that feels like, and see how far I can go with it.

Hobbies/Interests outside of CrossFit? If I have time outside of family and crossfit, I like to cook or work on a variety of craft projects I have going (I have a hard time finishing one before starting another)
Any advice for new members? Don't be intimidated by what you see at the box. Everyone has their own goals and abilities. The important thing is to push yourself and reach your own goals. And have fun!

What is your favorite cheat meal? Red wine and Frozen Pizza (guilty pleasure)... with a chick flick!

Have you met Pukie? Yes! Stupid burpees/box jumps! Thank god I workout on an empty stomach!!

November Spotlight Athlete: Jane Sanders

Deadlift Max: 195
Back-squat Max: 115
Got Muscle-ups? No.
1 mile run: 9:45

Name: Jane Sanders
Age: 52
Occupation: Teacher

Favorite WOD: Anything with lots of aerobic activity- like kettlebells. I feel like I get a great workout when I do Wall Balls, too. I love the endurance workouts.
Favorite Lift: Back Squat or Thruster

How long have you been CrossFitting? I originally started about 2 years ago, but I left for a while. I really missed it and came back last November. So I have been consistent with it for a year.

Which class time do you usually attend? I come to the 4:15 or 5:15 on Tuesday, Wednesday, or Friday and then Saturday for Endurance.

How did you find CrossFit? Well, I knew several people who were going to Crossfit from my school, McWhirter Elementary. It took me a while to try it because it was kind of intimidating. It is still kind of intimidating!

What is your athletic background?
 I was mostly a swimmer and a bike rider. I have taken lots of classes over the years including step aerobics, etc… CrossFit classes are the best out there!

How hasCrossFit changed your life, lifestyle, level of fitness? 
Well, I can run a mile now without stopping which I could not do before. I think I have learned that I have to make CrossFit a commitment and a priority. I also have a lot of support from my family, although my husband gets a little worried when we pull tires.

What motivates/inspires you?  I am inspired every time I come to class by the other participants and what they can do. I am especially inspired by the people who can climb the rope.

What is your proudest (CF) achievement?
 I finally mastered my box jump (thanks to BJ, Melissa Sanchez, Josh, Crystal, and countless others). It took a lot of strategizing! I am also proud that I can run a mile without stopping.

Name one goal/personal achievement that you would like to achieve through CrossFit.
 I would like to be able to do a pull-up without a band. I would like to have Rx on the lifts in the workouts.

Hobbies/Interests outside of CrossFit?
 Reading, sewing, walking my dog, working in the yard, my family.

What is your favorite cheat meal? 
I love the Whataburger Grilled Chicken Sandwich. It has more calories than you might think.

Any advice for new members? Stick with it! It takes time and can be frustrating, but you will not find better coaches and people to work out with. Everyone is very encouraging, and I always learn something new.

Have you met Pukie?
 No. I have never met Pukie, but sometimes I am so thirsty that I feel like puking.