Meal Of The Day


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.


Webster Firefighters

Name: Travis Hobbs (31); Kyle Shirey (34); Rick Vargas (43); Chris Barrera (37); C.J. Jones (38)
Occupation: Firefighters; Asst. Chief- Webster FD/ Captain- Houston FD = Intervention Specialist… 

Deadlift Max:  255; 305; 315
Backsquat Max: 255; 205; 285; 250

Got Muscle-ups: NO;  Uh, NO!  LMAO no.  Not yet.
Mile Run: 6:30; 10:00; Under 10; 6:21

Favorite WOD: “Murph”; Anything with multiple tasks and running; It’s in the Works.“343”-that’s the number of Heroes that died on 9/11; Anything with running. 

Favorite Lift: Back Squat; Push Press; DEADLIFT NO Doubt; Deadlift or Push Press.

How long have you been CrossFitting?

Most of our fire-fighting friends started with us in December of 2011.  Kyle joined in a couple of months later, after seeing the awesome results the other guys were getting.

What prompted to you begin CrossFit? 

All the guys were looking to get back into shape.  Chris’s wife Mylinda had already been CrossFitting for a while.  Rick adds: One day my crew and I were at the fire training academy in Houston; we were going through a prop called the "survival house", and I literally gave up about half way through the exercise. I was winded, dizzy, and thought I was gonna die!  A light bulb went off in my head and told me I needed to get my butt in shape. I knew I was headed for the grave if I didn't do something to change my life, and I didn't want to leave my kids fatherless.

Which class time do you usually attend? 

You can usually find these guys in the 8am or 5:15pm class.

How did you find CrossFit? 

Travis: There used to be a place right by the station that we visited a couple of times that really piqued our interest, but when I saw all the people working out at THIS gym, I knew I wanted to get involved, too.

What is your athletic background? 

Travis: I've been involved in sports since 4 yrs old. Soccer is my first love, but I've played football, baseball, basketball, volleyball, and run track and cross country. I still play soccer occasionally.

Kyle: High school football, baseball and swimming

Rick: I played football, basketball and ran track in Junior High and High School.

Chris: Baseball mostly, joined a Boxing league in high school for a while.

C.J.: Played sports in high school and then baseball at Prairie View A&M University.

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

Every one of these guys cited improvements in stamina, strength, endurance, energy, and just feeling better overall.  Kyle enjoys playing with his boys more, and Rick, Chris, and C.J. have each had some amazing weight loss!

Rick: When I started CLCF I weighed 271 lbs, I couldn't run to save my life and BP was getting high. Today I weigh 215 lbs and run 5 miles in an hour, my BP has dropped, and I feel GREAT!!!

C.J.: I was 235 pounds and now I’m 180 pounds.  I was on blood pressure medication now I have been off of medication for 4 months.  I have changed my eating habits, I have a new enjoyment for exercising and making them both priorities is very important.  My fitness level is the best it has ever been in my life, including college.

How has CrossFit impacted your job performance as you guys put your lives on the line to save others?

Travis: In a lot of ways, by having increased stamina and working out in the heat, I am able to work longer at a higher level in a hostile environment. We carry a limited supply of air in our airpacks, so now I don't suck air as badly or as quickly as I used to, also allowing me to work longer before having to come out to change bottles.  I have increased strength also, allowing me to maneuver hoselines and operate tools without wearing myself out too quickly. And just an overall improved confidence in myself and in my abilities.

Kyle: At work, I feel that we guys who are doing CrossFit together seem to be an even closer-knit group than before. As for the job, I definitely feel the difference! Less sweat and fatigue during routine calls and work, and more stamina and power on bigger jobs.  

Rick: Well, being a firefighter is a young man’s game. Meaning, normally when rookies get out from the fire training academy they are in the best shape of their lives, mainly because they work out every day for a year. When they finish their training they get assigned stations and report for duty, they arrive ready to go and want to save the world.  Most firefighters get fat from eating bad and not exercising as the years go by (if you haven't had firehouse food you’re missing out, some guys can COOK!!!). Every day when I go to work we have a roll call, I make sure one of the things on our list for the day is to work out and eat something healthy. I’m sure my crew is tired of eating healthy, but I now weigh the same as I did when I got out of the fire training academy 18 years ago!

Chris: I know compared to last year I am a different person.  There is a 100% improvement in my endurance. During a WOD the first thing you lose is your brain (counting to 10 is confusing, right?). Well in a fire we can’t just stop or rest, after doing this a while I have trained my mind to stay focused and in my job that could mean the difference between coming home or not.

C.J.: They say fire fighting is a young man’s job, but thanks to CrossFit and hard work, those young guys have to keep up with the old man now!!

What motivates/inspires you?  

These guys are all inspired by their families – which includes wives and kids, WFD Brothers, and CLCF.  They also know exactly how important their jobs are.

Travis: Just knowing that people rely on my brothers and me in their time of need. They expect me to be able to fix their problem or save their life, and I need to be able to do just that. I have an obligation to keep myself physically ready to accomplish whatever challenges I encounter in this job.

Rick: Motivation- My kids, I want to be there for them as they grow up. As for an inspiration, My wife Celina, She works a full time job at NASA and takes care of 2 rug rats, Gunnar-2 and Chloe 4 (another full-time job) and also comes to CLCF. We both started this journey in December.  We love it!!!

What is your proudest (CF) achievement? 

Coming in consistently and working hard together at the box.  And completing “Murph”.

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

Muscle-ups are on the list for Rick and C.J., and Travis is chasing a 5:30 mile.  Kyle is just a few pounds away from his weight loss goal, and Chris wants his name on the wall.

Hobbies/Interests outside of CrossFit? 

These hard-working guys mostly enjoy relaxing with friends and family (and dogs!).  Travis is a road-tripper, and Chris coaches his son’s baseball team.

What is your favorite cheat meal? 

Pizza, pizza, and Mexican food.  Travis apparently only eats cheat meals (no diet plan for him yet), and C.J.’s “cheats” are in the form of a few “grown-folk beverages” once a week.

Any advice for new members?

Travis: Your first few sessions are going to hurt, bad. Fight through it and give yourself some time and you will see improvements fairly quickly.

Kyle: Just keep one foot in front of the other. Keep going! There’s nothing stopping you but you.

Rick: Don't give up! I'm normally the last guy and my times and weight aren't the greatest but I complete my WODs.

Chris: If your first WOD is KAREN, RUN!!  You won’t walk right for a week. It’s crazy that you punish yourself for an hour and can’t wait to go back. Try it.

C.J.: My advice is to eat right, always show up, work hard, fight through the tough times because there will be, you will get sore, stiff, and tired, but just keep pushing forward and things will get better.  You can accomplish all the results you want with self-motivation.  GOD put us all here to do great things and taking care of our bodies is one of them.


Have you met Pukie?

Not yet for any of the guys, but Travis tells us that he has made friends with the bushes out front on more than one occasion.