Meal Of The Day


February 2013: Colleen D'Ercole and Jason Landry

Deadlift Max: 213
Back-squat Max: 165
Got Muscle-ups? Nope
1 mile run: 8:15

Name: Colleen D’Ercole
Age: 50
Occupation: RN in a Neonatal Intensive Care Unit

Favorite WOD: Have not found one yet. I love the anticipation of coming in and finding out just how I’m going to challenge myself that day.
Favorite Lift:  Deadlift, because lifting a lot of weight makes me feel like a badass!

How long have you been CrossFitting? About 10 months.
Which class time do you usually attend?  Monday-Wednesday class at 615pm.
How did you find CrossFit? My daughter (Amanda) and I wanted to get in better shape for a cruise that she got me for my birthday. We both worked with different people who had experience with CrossFit so we decided to give it a try. After all, if it didn’t kill us it would make us stronger.

What is your athletic background? With the risk of dating myself too much, I grew up in a different time than most of the athletes I see at the box. I remember going to the baseball field with my brothers to try out for the Little League team and having the coach tell me I could not try out because I was a girl. I played Varsity field hockey, basketball, and softball all four years of high school. After that I just played recreational sports. I coached my kids' baseball and soccer teams when they were little and one of the moms asked me if I wanted to join her indoor soccer team. I immediately fell in love with it. I did some running for a few years and now I play on a COED softball team and do CrossFit. Mainly I just want to stay active and enjoy myself along the way.
How has CrossFit changed your life, lifestyle, level of fitness? I have always enjoyed to companionship of team sports but I also like being independent. CrossFit seems to have a perfect balance. There is definitely an air of competitiveness in the box but there is also always someone there to cheer on his or her neighbor when necessary. 
What motivates/inspires you? I am such a competitive person that when I go to a workout I am always comparing myself to everyone else. Not to the point that I get discouraged but enough to make myself push harder and be better than I thought possible. There are so many amazing athletes around that I never get tired of watching them perform and this makes me want to try even harder. 
What is your proudest (CF) achievement? This is really a hard thing to pick because I am really proud of a lot of things that I have accomplished over the last ten months. All of us like adding more weight to the bar, mastering a technique, and improving our mile time.  I would have to say the thing that I am the most proud of is that I show up. I come to my classes and I try to be the best 50-year-old CrossFitter that I can be every single day. I can’t tell you how many times I find myself shaking my head as I walk to my car and telling myself that I can’t believe I just finished that WOD - and then I smile. 
Name one goal/personal achievement that you would like to achieve through CrossFit. I am hoping that with a little more time with CrossFit I might just be able to find the motivation I need to improve my nutritional habits. I am not quite sure what this will entail but any improvement will help. 
Hobbies/Interests outside of CrossFit? Of course my family is the most important thing in my life. My dog, Sophie is very special to me and believe it or not most of the time I really love my job.
What is your favorite cheat meal? Well most of my meals are cheat meals so it’s kinda hard to have a favorite! 
Any advice for new members? I would recommend that you find what motivates you and use it to your advantage. I am competitive, so coming to the gym and standing next to someone younger and fitter than me makes me do things that normally I would not think of doing. Don’t be intimidated by the person next to you - learn something from them. Everyone deserves a spot in the box, so just claim yours and run with it.
Have you met Pukie? Close, but no cigar!

Deadlift Max: 430
Back-squat Max: 360
Got Muscle-ups? Yep.. Had em, lost em, got em back just in time for the Crossfit Open
1 mile run: 6:32

Name: Jason Landry
Occupation: Director of Operations @ Datavox

Favorite WOD: DT
Favorite Lift: Clean & Jerk (or anything heavy I can throw over my head)

How long have you been CrossFitting? 2 years
Which class time do you usually attend? Monday & Wednesday @ 6:15, Saturday am
How did you find CrossFit? My wife made me go, then I was immediately hooked.
What is your athletic background? Baseball as a kid, football in jr high and high school.
How has CrossFit changed your life, lifestyle, level of fitness? CrossFit (our box) has taught me skills I NEVER thought I would ever do, whether it has to do with running, lifting, eating healthy etc... All have made me faster, stronger, healthier and more confident, which I can carry outside of the box and apply in the real world. The box community, by far, has the most awesome people!!
What motivates/inspires you? Everyone in the box motivates me. Seeing everyone struggle and fight together to get through a WOD is an awesome experience. It's not easy to describe to people what we do, you have to personally experience it. We are all there with the same goal, to be a little better than we were yesterday.
What is your proudest (CF) achievement? Have to say MU and DU
Name one goal/personal achievement that you would like to achieve through CrossFit. Regionals, for the old farts.. I mean Masters
Hobbies/Interests outside of CrossFit? Spending time chilling with the fam, work, hunting, fishing
What is your favorite cheat meal? Pizza or Mexican food (with margaritas of course)
Any advice for new members? Don't give up! It's not easy, but the harder you work, the bigger the payoff..
Have you met Pukie? I've seen him driving down NASA many times, but have never met him... Yet

January 2013: Emily Rapesak and Joe Molis

Name: Emily Rapesak
Age: 23
Occupation: pharmacy student

Deadlift Max: 185

Back-squat Max: 135
Got Muscle-ups? nope, but I'm working on it! 
1 mile run: 6:55

Favorite WOD
: Annie or anything with double unders, burpees, or body weight movements

Favorite Lift: clean

How long have you been CrossFitting?
1.5 years, wow time flies! 

Which class time do you usually attend? I like to get around. I go to the 5:15 pm, sometimes 8 am, and when I have a free Saturday I go to the endurance class. I especially like the 5:15 pm class because it is a good way to decompress after sitting at school 
for hours. 
How did you find CrossFit? Through one of my rugby teammates. She was in fantastic shape and I asked her how she did it. She started talking about CrossFit and the rest is history.
What is your athletic background? As I kid, I played lots of sports: ice skating, swimming, karate, and basketball. In high school I did marching band (that counts as a sport!) and in college I played on a women's rugby team. 
How has CrossFit changed your life, lifestyle, level of fitness? I feel stronger, faster, and everyone wonders at how I have so much energy. 
What motivates/inspires you? Everyone at CLCF! Seriously, it is so inspiring to see everyday people work hard and achieve their goals. A big shout-out goes to the women who are/were pregnant and kept coming to the gym. You are amazing! 
What is your proudest (CF) achievement? Doing a whole WOD that had pull-ups with no band! My hands got some mighty fine blisters afterwards... but I like them. They are my war scars!
Name one goal/personal achievement that you would like to achieve through CrossFit. I would like a muscle-up!
Hobbies/Interests outside of CrossFit? I looove music, reading, anything outdoors, and spending time with friends and family. Most of the time I spend is at school going to class or studing, so CrossFit is my hobby!
What is your favorite cheat meal? Anything with rice! As a kid, I would have rice for breakfast, lunch, dinner and in all shapes and forms (white rice, sticky rice, and rice porridge). That was the staple in my meal so when I went paleo I had say, "Bye, my love." I even threw my rice cooker away! 
Any advice for new members? *to the voice of Dory from Finding Nemo* Just keep lifting/running/jumping/whatever you are doing. Just keep going! Don't look around to see what others are doing... unless if suspect you are going to get hit by a kettlebell. WATCH OUT! Strive to do better each time you are in the gym. 
Have you met Pukie? Not yet...


Before CrossFit
Name: Joseph Molis 
Age: 28
Occupation: Retired United States Marine

Deadlift Max: 385lbs

Back-squat Max: 275lbs
Got Muscle-ups? Big negative ghost rider!
1 mile run: 5:50

Favorite WOD
: Endurance wods, no favorite yet...
Favorite Lift: Dead lift

How long have you been
 CrossFitting? May 2012
Which class time do you usually attend? 7:15pm usually, 6:15pm lately, 6:15am hardly
How did you find CrossFit? My neighbor Joe Brown talked me into trying a free class.
What is your athletic background? None what so ever till joined the Marines after high school then I became G.I Joe 
How has CrossFit  changed your life, lifestyle, level of fitness? It made me realize how much I love being in shape and feeling like a marine again. Last 3 years I have ran the same 5k (houston marathon/5k) finished in 28 minutes at 230+ pounds in 2010 and got a pr this year/month at 21:47 seconds at 195lbs. Want to get back to 17/18 minute 3 mile runs when I was in the service.
What motivates/inspires you? What motivates me the most at the box is hurting and succeeding with a whole group of athletes right along side of me, as a team.  
What is your proudest (CF) achievement? Beating Andrews 1 mile pr time, every time ! Hahahaha no joke..... Here's to your "long legs and big stride" hahaha gotta love a little competition! 
Name one goal/personal achievement that you would like to achieve through CrossFit. I would like to someday in the next two years starting today (i need the whole month of january on my side) to competitively compete against athletes rather it be at running, crossfit, bicycle , swimming, shooting, rock paper scissors, whatever. Just a well rounded athlete. Also i was thinking since I been extra good this year I could ask for Headbands to bring home another men's championship trophy. Go headbands!
Hobbies/Interests outside of CrossFit? My kids/family, pickleball (kinda like tennis), working on my classic car
What is your favorite cheat meal? Rum cake, tortillas, rice, rolls, drinking outta the milk carton. I haven't mastered the diet yet so I wouldn't call it cheating.
Any advice for new members? Just do it, don't think about the pain. Cause your gonna talk yourself outta it every time.
Have you met Pukie? No..... Never....I hate throwing up!

Holly Lynn

Important Stats (if you tested them):
Deadlift Max: 255  
Back-squat Max: 185
Got Muscle-ups? not yet....but soon!!! :D
1 mile run: 6:30

Name:  Holly Lynn
Age: 39 
Occupation:  One day I will own a B&B in Talkeetna, AK.....but for now I am a Gold Buying Girl! :D

Favorite WOD: I'm still looking for a gal that has everything I love: HSPU, double unders, running and cleans.  If you find her, send her my way! :D
Favorite Lift: clean

How long have you been CrossFitting?  IDK... 1+ yr, maybe 2 yrs?  

Which class time do you usually attend?  6:15am for a long time, sometimes 8am, sometimes 5:15pm....I kind of like the 5:15pm class right now, lots of babies to hold, but sometimes they cry and I have to give them back to their mom!! :D

How did you find CrossFit?  Some crazy man in the mountains wouldn't shut up about his Jackie time...i was like, "WTH is he talking about?!"

What is your athletic background?  I was a band nerd and twirler in high school, played softball and ran (mostly from the law, but occasionally for fitness).  I majored in Kinesiology at A&M because it was the only thing I didn't suck at....

How has CrossFit   changed your life, lifestyle, level of fitness?  
Crossfit has made a major impact on my strength and greatly improved my endurance!  Basically...I'm the old gal in the mountains that can keep up with the boys! :D  

What motivates/inspires you?  My kids!  My motto at home is, "Don't ever let someone tell you what you can and can't do!"   I watch my kids SOAR every day because they are not afraid to try....just like their mom! :D

What is your proudest (CF) achievement?  
Getting my husband hooked...FINALLY!  :D

Name one goal/personal achievement that you would like to achieve through CrossFit.  I would love to get more young people involved in CF.  The rate of obesity and juvenile diabetes in our country is staggering!  Teach our kids how much FUN and rewarding fitness can be!

Hobbies/Interests outside of CrossFit?  
HELL YEAH!   I LOVE the mountains, hiking, rock climbing, ice climbing.  Mountaineering in the Alaska range is by far the most thrilling adventure I've ever had!  I also love to Halibut and Salmon fish....COMBAT fishing the Russian river is totally CRAZY fun! I also love whitewater rafting and pack rafting!  Our family loves the outdoors...camping, kayaking, fishing, hunting.  We also donate a great deal of our time and energy to Team in Training.  Coaching and fundraising for this organization has allowed us the opportunity to educate individuals new to fitness just how much fun and rewarding it can be to get SWEATY!  

What is your favorite cheat meal?  Grilled cheese and wine...DUH!

Any advice for new members?  
Suck it up and come back for more!!!  Remember this shit is FUN!!!  Don't worry about what the guy/girl next to you is hard, do your best and NEVER QUIT!!!!

Have you met Pukie?
  Well of course!  But not at the gym! :D

Andy Seelbach

Name: Andy Seelbach
Age: 26
Occupation: Outside Sales

Important Stats:
Deadlift Max: 385
Back-squat Max: 295
Got Muscle-ups? Sure do!
1 mile run: 6:00

Favorite WOD: Tommy V.
Favorite Lift: Snatch
How long have you been
CrossFitting? 1 and a half years.
Which class time do you usually attend?
5:15 am

How did you find CrossFit
?  After school, I drank lots of beer and sat on my butt until I put on a few lbs.  Eventually, I joined a soccer team and quickly realized the running was kicking my butt.  A group of us decided to try out P90X.  Unfortunately, I couldnt stand Tony Horton's jokes or the mindless repetition.  All the while, a drinking buddy named Les Jackson (big, loud, tattooed clcf crossfitter, for those of you who havent met him) just kept talking about Crossfit and how much he loved it and how much it had changed his fitness. I finally caved and gave it a shot.  I haven't looked back since.

What is your athletic background?
  I've played team sports as long as I can remember.  I played baseball, football, and soccer as a kid.  I stuck with soccer through high school.  At college, I was part of every intramural team and athletically based fundraising event i could find.  The best of these was intertube waterpolo!

How has CrossFit
changed your life, lifestyle, level of fitness?   I used to hate mornings.  I was a big fan of the snooze button.  When I joined crossfit, the best time for me to go was 6:15 a.m.  My wife laughed when i told her that i was going to wake up early to exercise & she was shocked when I stopped hitting the snooze button.  The thing was though, I was truly excited to get to the gym and see what the WOD was for the day.  Crossfit gives me a great outlet to relieve stress, and up my endorphins.  It's a perfect way to start or finish a work day.  I have also made a great group of friends at CLCF and helped to motivate other friends to join crossfit elsewhere.  I never thought I would spend a weekend at a workout competition with a group of friends, but this is part of my life now.  As far as fitness goes, i have never been this fast or strong, nor had an engine that could run this long, and I will keep working hard to improve from here.

What is your proudest (CF) achievement?
 Successfully completing a body-weight snatch.  It was a long term goal that i have since surpassed.  But i will never forget the way i felt with that weight overhead.  I didnt want to put it down.

Hobbies/Interests outside of CrossFit?
Anything, floating the river, tailgating for football games.  I also love going to concerts for just about any style of music.

What is your favorite cheat meal?
Chuy's Big as yo Face Burrito topped with Jalapeno Ranch, served with a Negro Modelo (or two).

Any advice for new members?
 Check out  It can only positively affect your performance.  I look at it on a regular basis and it makes a huge difference...though i am still far from being a supple leopard.

Have you met Pukie?
yup...twice.  Thanks a lot Fran & Oktoberfest!!

Tobie and Megan LaBauve

Name: Tobie LaBauve 

Age: 39

Occupation: Engineer 

Deadlift Max: 305
Backsquat Max: 235
Got Muscle-ups: Nope

1 mile run: 8:12 

 Favorite WOD: Karen
Favorite Lift: Back Squat



Name: Megan LaBauve

 Age: 38

Occupation: Teacher - High school Biology and Forensic Science 

Deadlift Max: 195
Backsquat Max: 175
Got Muscle-ups: Nope
1 mile run: 10:18 but I am working on it :-) 

Favorite WOD: Anything with rowing, jump rope and sit-ups

Favorite Lift: Deadlift 





How long have you been CrossFitting?
[T]: About a year and a half.
[M]: End of August was one year in CrossFit, but I had been doing the boot camp for a few months prior to that.

Which class time do you usually attend?
[T]: Tues/Thurs @ 5:15 and the Saturday Endurance
[M]: 7:15 Monday, Wednesday, or Thursday then Sat. endurance

How did you find CrossFit?
[T]: Saw a friend from High School post some pics on Facebook carrying sand bags and I Googled it to see what it was all about.
[M]: Tobie told me about it.

What is your athletic background?
[T]: Mostly basketball growing up and while in the Navy but stopped playing about 12 years ago when I went back to school.
[M]: I was a competitive swimmer

How has CrossFit changed your life, lifestyle, level of fitness?
[T]: I am in better shape than when I was in the Navy.  My mobility is about the same and my strength is not even close.
[M]: Crossfit has made me feel better about my ability to succeed at athletics again, and  I realize that I can maintain a workout routine while being a mom and working full time.  For a very long time I used those things as excuses to not workout and to justify the extra weight I was carrying around.

What motivates/inspires you?
[T]: My son, Izaac.  Just seeing what gymnastics has done for him and realizing I needed to get in shape to keep up.
[M]: I keep working out because I want my kids to see their mom exercising and being healthy.  I want them to view exercise as a normal life style and not something that they avoid.

What is your proudest (CF) achievement?
[T]: Completing Murph and finally getting Toes to Bar
[M]: I remember the first time I ran 800 m without walking...that was a big day for me. :-)

Name one goal/personal achievement that you would like to achieve through CrossFit.  
[T]: Consistently get <50 Pull-up WODs without a band
[M]: I want to achieve a healthy weight and maintain it. I want to never view exercise as a chore again.

Hobbies/Interests outside of CrossFit?
[T]: Mountain Biking, Kickball, Houston Rockets, Crabbing, and Light-O-Rama
[M]: I am a big reader if I get the chance. But most of my time outside of crossfit is spent with my family and being mom.  At this stage of my life Crossfit is my hobby. Thats about all the extra time I get. ;-)

What is your favorite cheat meal?
[T]: Raising Cane’s
[M]: Hot wings and dessert.

Any advice for new members?
[T]: Worth every penny.  Form is more important than speed and weight.
[M]: Just keep coming back.  Don't let the workouts get you down. I remember being really hard on myself when I could not complete a WOD, I had to change the way I was thinging and just remind myself that at least I was there and doing my best.

Have you met Pukie?
[T]: We almost met my first day when Ben made me do Baseline.
[M]: Not yet. I hope to keep it that way.