Meal Of The Day


Spotlight Athlete: Jim Barrett

Name:  Jim Barrett 

Age: 50

Occupation:  Design Engineer

Deadlift Max:  200

Back-squat Max: 180

Got Muscle-ups? no

1 mile run:  9:07

Favorite WOD: 12 Days of Christmas

Favorite Lift: Push Press

How long have you been CrossFitting?

I started in May 2014, but due to non-crossfit related injuries, consistently attending for about 18 months.

Which class time do you usually attend?

 615am M-W-F

How did you find CrossFit?

My physical therapist (Dr. Doyle) suggested I try it.

What is your athletic background?

Played organized baseball (1975-2003) and softball (1991-2009).  Wrestled in high school.  Rowed in college at Florida Institute of Technology.  When I hit 40, my wife, Robin encouraged me to run.  I completed a full marathon and several shorter races before my ankle injury got me.  That's where Dr. Doyle came in. 

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

I have learned that fitness comes from more than just working out.  I am what I put in my body.  I'm much more conscious of my intake.  The nutritional challenge, starting in December 2016, was a life-changing experience. 

What motivates/inspires you?

My inspiration comes from my Dad who taught me to set goals and go for them with 100 percent effort.  I also am inspired by selfless people that are always doing for others, police, firefighters, EMT’s, servicemen and women, my wife (who is about as selfless as one can be).  I want to be around for a long time with my wife and kids (Hannah, BJ and John).  Also, the people I see at the box are all so nice and encouraging.  All the coaches are top-notch!!!

What is your proudest (CF) achievement?

One might think that I'm proud of a workout or one-rep max-and I am; but my proudest achievement is completely changing my nutritional intake and seeing results.  I've always heard that you don't put on weight overnight and it's not going to come off overnight.  But stay the course and results happen.  The funny thing is, I didn’t know I was signing up for a challenge.  I thought I was just getting my body fat percentage from the bodpod and going home. When I found out it was a challenge, I had to accept it.  And don’t think I answered that challenge alone.  My wife makes sure that I have what I need from THE LIST and packs my lunch and encourages me to stay the course! And then there is Holly—making sure that if I get off course, that I get right back on.

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

I give what I got when I come to the box, but I'd really like to see Rx by my name.  My other goal is a flat midsection. 

Hobbies/Interests outside of CrossFit? 

I coach Little League and just started back at school working on a second MS degree.

What is your favorite cheat meal?

Without a doubt, a chili-cheese dog, a beer and a Reese’s.

Any advice for new members?

You are what you eat.  Be true to yourself.  Show up to the box. If I don't feel like going, I go anyway and I'm always glad I did.

Have you met Pukie?

Yes, I have.  Not as much as Oscar though (Holly you can leave this off)




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.



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.




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!