Then...........



....and NOW!

When did you start CrossFit?
I started CrossFit in February 2012. I had set a “New Years Resolution” (typical) to lose some weight after visiting my Family Doctor. The lab work showed High Blood Pressure/High Cholesterol and I weighed in at 260lbs at age 32. I felt sluggish, short winded, depressed, and miserable with the way I had let my self go. My co-worker and friend John Morris had been mentioning to me (pretty regular) about this stuff called “CrossFit”; how kick ass it is and how it would whip me into shape. I finally built up the courage to go check this place out. When I walked in the door I saw these people doing these weird pull-ups, yelling at each other, sweat puddles all over the floor, and a ton of motivation, I’ll admit I was a little intimidated but I knew I was hooked and wanted in on this…… That was until my “Base Line.” I thought to myself, “yeah yeah 500m row, this that piece of cake.” HA HA boy was I wrong. I think it was 9min something later I was laying on the floor, gasping for air, could not hear anything, pukie knocking on the door, and mentally wupped. Then came the fundamentals of CrossFit. Every movement I had thought I was doing right, working out in the “Globo” gyms, was wrong. My form on every movement was incorrect and I was using the wrong muscle groups to perform the movements. I can specifically remember my fundamental with Coach Ashley; it was squats that day. We went through all the movements for back, front, overhead squats and then she put together a little WOD for me. My nephew’s birthday was later that day and I could not walk correctly the entire time from my legs being so sore. I believe I sat down the majority of the party. Never had I felt such a good work out in my previous experiences at the gyms.

Were you exercising before CF? If so, tell us about your typical workout.
If you consider 12oz curls a work out. When I started CF, it had been about two years since I had lifted weights. Then it was your typical bicep/shoulder, chest/triceps, and back/leg routine; a lot of single joint movements and little cardio. I was in fairly good shape in High School and into my mid 20’s from sports and weight training……. So I thought.

What was your very first CF workout?
Ha….. 150 Burpees for time. Barf!

Describe that experience in three words.
Did. Not. Finish. I think I made it to 60 at the 15 minute mark and was looking at my sister (Whom was at 100) and thinking to myself, “I have to get better!”

What is your favorite CF exercise?
I am beginning to like them all but, if I was to pick one, it would be the Oly Lifts; snatches and clean/jerk…..even though I have not mastered them yet. I am addicted to the YouTube videos and instructions online. Although, after the CrossFit Open, I have decided that I need to become efficient in a lot of other things as well.

Your least favorite?
Burpees have got to take the cake for being the worst exercise ever (but most beneficial). I think I'm ruined from my first WOD. Not far behind burpees is Toe-To-Bar…. still working on these little demons.

What results have you seen since starting your CrossFit journey?
CrossFit has changed my life physically and mentally. My biggest result has been weight loss; In about 8 months I lost 65lbs. My son tells me he can finally wrap his arms around me again. My wife gives me that look. My cholesterol and blood pressure are all normal again. My anxiety and depression have diminished. My strength has gone up tremendously…. I am stronger now than when I was working out in the ‘Globo” gyms. Stamina in all the Metcons is beginning to get better. I have a better outlook on life and a lot more positive about myself and the decisions I make. Totally life changing experience for me!!

What CF accomplishment are you currently most proud of?
PR’ing anything!! Got a muscle up and still working on them. Those puppies are all mental for me. I am also proud of the commitment I have put into CrossFit. I have turned my garage into a mini box and if I cannot make the daily WOD I catch one at home.

What CF goal are you working towards?
Get stronger, faster, and more efficient with everything. Currently I am doing “2 a Days”. I am doing Coach A's bad mamajama programming at lunch and, in the evenings, I am doing Wendler 5-3-1 (for strength training) along with skills that needs improvement like Double Unders and HSPU. Oh and multiple muscle ups!! My long term goal for this year is to finish the next Open in the top 800 for our region.

What do you like most about CrossFit Lake Charles?
I actually like two things a lot at CrossFit Lake Charles. First (don’t call me a kiss ass) but I like the coaches at the Box. If it was not for them we would all be looking like crap with our movements. It feels good to have a coach there telling you what you are doing wrong and correcting your movements. You don’t get that at the other gym. They also scream at you when you are entering that dark place (yeah you know what I’m talking about), that point in a WOD where your mind is telling you to stop and you begin blacking everything out around you and you can here them screaming at you to finish. They also are all improving there knowledge with Outlaw Camps(this shit is bad to the bone), and other certifications to help us improve. Second, is all my fellow athletes. Everyone at the box is supportive, friendly, inspiring, and just down right bad ass. There is not one day when you leave the gym and someone does not tell you how awesome you did. You'll be struggling to finish the WOD and everyone is encouraging you along. Outside of the Box life everyone opens there doors for gatherings and fun stuff. It’s like we are one big family.

Favorite color?
Really digging the new Box paint colors, with them bad ass wall ball targets that from now on I am no repping myself if I don’t hit one (Thanks to the Open). Everyone came together and did a really great job in there.

Favorite food?
All the stuff I cannot eat now….. I do splurge a little every once in a while on a Darrel Special (mmmmmm) and some good ol banana pudding.

Favorite quote?
“Pick up the bar Mikie!” coaches at CFLC
“Obsessed is a word used often by the lazy, in order to describe the dedicated.”

Anything you'd like to add?
I want to thank Coach A for picking me for the Athlete of the Month. This means a lot to me because I have been busting my ass and will continue to do so. It really motivates me to become a better CrossFitter. I would like to also thank my wife, family, and fellow athletes for being so supportive throughout this journey I have taken. CrossFit is a way of life for me now and always will be.

CrossFit Lake Charles has something special going for them, look at all the top athletes they are putting out and the accomplishments they are achieving. Proud to be a part of this Box!!

I also would like to add that I cannot wait to go watch our Team CrossFit Lake Charles kick some bootay at regionals this year!!!

A word from CFLC about Mikie.......
Any class that I get to coach Mikie in is an enjoyable one. It has been so since day one. He's always friendly and hungry for know how and never once has his ego gotten in the way. I've watched him start from ground zero, just quietly doing what was laid out that day, to the beast mode Mikie he is today; RX'ing and PR'ing and working his tail off to get better at whatever his current goal is. I chose Mikie for all of his achievements and dedication in the box but, in reading his story, I never tire of hearing the positive impact CF has on a persons entire life. And what about those before pictures?! What an amazing journey this man has been on so far and he still comes is everyday reaching even higher. Well deserved, Mikie. Congratulations!

***warning: a little explicit***

When did you start CrossFit?
I started CrossFit in October of 2011 after being inspired by my wife Angela. The results she was experiencing from joining the box were astounding and her energy and strength was nothing short of contagious. After beating around the bush for about two months I finally got around to finishing my fundamentals and had slogged through a half dozen WODs. Sometime around day 60 of half assed effort I began to understand the effort Angela was putting in and resolved to “get with the program”. It has been the primary lesson, “you have to do the work”. I have since learned to expect no more than I am willing to put into it. I cannot say that I always enjoy going to the box, but I can say that I always enjoy the rewards of putting in a solid effort.

Were you exercising before CF? If so, tell us about your typical workout.
In my 20’s I spent a fair amount of time in gyms lifting weights, nothing in my 30’s and very since I turned 40. In the last couple years I would throw in a few push-ups in the evenings if I was feeling particularly gooey.

What was your very first CF workout?
The baseline. Technically not a workout but it sucked enough to count as one. It took me 10 minutes even with Mary Cole politely reminding me that “this is for time”. The effort whipped my butt and sent me home sore.

Describe that experience in three words.
Revealing… Humbling…Motivating
I had no idea how poor my physical fitness was. It sucked to find out but it was the first step toward getting on with fixing the problem.

What is your favorite CF exercise?
Burpees. They are the best barometer I have experienced for where my fitness is. If my energy is down, I have not slept well or haven't been taking care of myself, a couple dozen burpees will show it. Just try doing burpees with a hangover. Burpees make you pay.

Your least favorite?
Burpees (see above). Sometimes I don’t want to pay.

What results have you seen since starting your CrossFit journey?
There is a whole laundry list of improvements. I have become stronger, lost weight, have increased energy, greater range of motion and I have less joint pain in my knees and ankles.

What CF accomplishment are you currently most proud of?
That I can do pull-ups. Coach Ashley asked me once if I could do a pull-up and I said “sure, no problem.” I jumped up, grabbed the bar and almost did a single pull-up. I remember being quite proud of myself at the time. Of course I had no idea that her expectations might evolve into something as sadistic as Fran or Angie.

Also, I am pretty proud of adopting the Paleo diet. Planned on hating it…learned to love it. I can say with absolute certainty that I feel and perform better.

What CF goal are you working towards?
Double-unders right now and I can smell a muscle-up in my future.

What do you like most about CrossFit Lake Charles?
Without a doubt, it is the passion that the athletes and coaches show every time they walk in the box.

When I started CrossFit I came fully prepared to hate it, or at least to not be inspired by it. As it turns out, I am inspired everyday by the camaraderie, the sense of community and the efforts of others. There are many people within the CrossFit Lake Charles community who are working very hard toward their own goals and, not insignificantly, many of them are working towards the goals of others. I love that about CrossFit. The coach’s should all be very proud of what they do and how they positively impact the lives of the athletes who trust them with their training.

Favorite color?
The grayish black color of a sweat puddle on a rubber mat.

Favorite food?
Meat, salt and grease. Roughly in that order. Makes me almost paleo by preference. It hasn’t been too hard to round things out with a few vegetables and some seeds.

Favorite quote?
“After the first blush of sin comes its indifference” –H.D. Thoreau-
I’ve always liked that one. It speaks to how we begin to compromise our values, morals and goals. The indifference becomes the justification.

Anything you'd like to add?
The less obvious but more significant impact that Crossfit has had in my life is through the enjoyment and feeling of satisfaction I get by going to the Box with my wife. Most days Angela and I work-out together and we nearly always have the kids in tow. It is an endeavor that brings commonality to our relationship. We find ourselves chasing the same goals and supporting one another more.

A word from the CFLC coaches about John....

“Ah, John….what an interesting (and entertaining!) book thus far. Lol! I never saw John in the beginning. He came in for his fundamentals leisurely. No real rush; he was more into telling about his life. I think those took a month. Angela would come in and do her thing. I’d periodically ask when her Husband was going to come back. She’d shrug. I don’t think any of us thought he would actually ever commit. He finally made it to a few WOD’s. He still didn’t get the point, though….3-2-1 did not mean go to him, “for time” was a foreign concept, and he definitely did not understand why striking up friendly conversations in the middle of Fran got him rude looks. But then something changed. Form became important, WOD’s took less time, weights went up. Against his will, John Morris became a CrossFitter. It was wonderful to witness! He was watching videos and trying new things, stalking the website and learning the lingo. He could not get enough. The deal was sealed when he signed up for the Paleo Challenge. You see, John is a foodie. There are books about food in every room of his house. He’s an excellent cook and food was how he and Angela first lured me over to visit. To put restrictions on certain foods (and alcohol) was probably the hardest thing he’s ever voluntarily done. But did it he did. Not only did he win that six week challenge but he just finished up his second six weeks of paleo living and is gearing up for his third. To say John has done a complete 180 is an understatement…...Mr. Morris, the addition of you and your family to our lives has been a blessing. Thank you for everything you guys do for our CF community. This recognition is well deserved! Own it. The day we will celebrate your introduction to the muscle up club is upon us!” ~Ashley

When did you start CrossFit?
July 2010. My husband , Mitch, started CF with the L.C.P.D. Swat team, and he knew I'd love it. He convinced me to come watch a WOD one Friday. By Monday I was doing my fundamentals. It was everything I could do to keep from screaming at people (rooting them on) during their workout (that Friday) ....I knew I was hooked! I mean, who thinks to YELL at a room full of SWAT officers?? Lol. That's when I knew CrossFit was different.

Were you exercising before CF? If so, tell us about your typical workout.
Yes. I was doing the typical gym workout...30-45min of cardio then weights 5x week or so....BORING! Lol!
I was spending 2hrs+ a day at the gym and probably hadn't made any headway in 2yrs or so. I became content with that because heaven forbid I go up in the gym and start dead lifting or doing cleans! People look at you like your crazy! Or some man would want to come up and critique my lift. I'm all about being coached and critiqued, but not from someone who hasn't done those lifts since their "high school glory days." Haha! You know what I mean??

What was your very first CF workout?
I really don't remember...but I DO know that I did the McGee challenge somewhere in my 1st month...

Describe that experience in three words.
This is hard. Killer! Awesome! Definitely memorable! (not to mention the dreadful part of having to do it AGAIN in 8 weeks! Lol) I hadn't been challenged like that in a looong time! Okay...that's more than 3 words, huh?! Sorry

What is your favorite CF exercise?
Hummm...I like a lot of things actually. Pull ups are probably one exercise I don't mind doing. However, I do like me some dead lifts too!

Your least favorite?
BURPEES,!! This one is easy! Haha.

What results have you seen since starting your CrossFit journey?
I'm stronger all around! Mentally, physically, and spiritually believe it or not! There's many times when I'm running during a wod and praying, "Dear God, please get me through this!" Haha! Crossfit is empowering. Even if I "fail"at something I still walk out of the box feeling like a winner. I mean, "Our warmup IS most people's workout" right?!"


What CF accomplishment are you currently most proud of?
Doing a MUSCLE UP! It's something I've wanted to do since day one. There's something to be said for an exercise that makes you nervous just THINKING about doing it. It's such a mental commitment for me to even attempt one on any given day. There was NOTHING I ever did at the ole GiGis that challenged me like that.

What CF goal are you working towards?
I'm currently working on not getting hacked off while doing double unders. I know that sounds foolish, but there's nothing more frustrating than giving my all on something and still not being able to do it! However, the angrier I get, the worse i am at doing them! Haha! NOT A GOOD COMBO!

What do you like most about CrossFit Lake Charles?
I absolutely love that when I turn onto Broad street, a year and a half later, I still start to bite my nails! I'm naturally competitive, even with myself, and "not finishing a workout" or "missing a rep" is never a choice for me...but we all know that's impossible to not do in CrossFit sometimes! That's what keeps me coming back. There's ALWAYS something new to try or a harder way to do things, and I never get bored!

Favorite color? Red

Favorite food? I LOVE sweets! They'll be the death of me one day

Favorite quote?
"Can't never could" and "God helps those who help themselves"

On a side note, I just want to say thanks again for this honor! Ashley and John, I have thoroughly enjoyed my time invested here at CFLC. I say it all the time, and I'll say it again, I'll never join another "regular" gym again as long as CF is an option! Y'all gotta good thing going....and I'm so thankful for it

A note from the CFLC Coaches on Danielle.....

" I remember seeing Danielle at the McNeese gym. I'd be doing my own thing with my headphones on and she and Mitch would be heaving things around. I never talked to her and I stayed out of her way, but I admired another woman working out on the "men's side." I looked up to her and, even though she had no clue, she and what she did there often inspired my workouts. Now, years down the road, I have the pleasure of both coaching her and working out beside her. I know everyone in this box agrees that Danielle deserves this recognition. Since day one she has given her all. Never a negative day, never giving up. We all watched her in amazement as she worked up to, and then through, Finleys birth. And still smoked us! I'll never forget her face the day she went into labor. She was WOD'n, of course, and it was the only time I've ever saw the slightest hesitation from her. I looked at her and said 'your having that baby tonight.' My favorite characteristic of Danielles is her modesty. After she'd done with her Rx'd WOD, there's no time for basking in one's glory. She'll be right beside somebody else; egging them on, helping them through. And them she's surprised when you tell her how well she did. Thank you for the smiles and enthusiasm each and every day, Danielle, you are wonderful and CrossFit family!" ~ Ashley


"I loved it when Danielle came in, saw what was happening and I knew by the look on her face that she had found a gym she could call home, finally a place where she could challenge herself again and work as hard as she wanted to. She was all about "going for it" from her first baseline through her pregnancy til now. I love the example she sets for everyone but especially our female athletes, she is proof you can be strong and feminine and humble. Danielle is easy to coach and like Ashley said, quicker to help someone when she is done, which says alot about who she is not just what she does. Part of the fun, when she was pregnant for Finley, was watching all the guys come in to see it they had a shot at beating her time that day. I must say none of them came close until maybe 8 months into her pregnancy and that was only because she was smart enough to scale back on certain wods that may have been questionable for an 8 month pregnancy. We definitely weren't responsible for Danielles skills coming in but it has been a joy to watch her develop them even further. I can only imagine what the future holds for her but it will be fun to watch! Congratulations Danielle you deserve every bit of the rewards you get because you do the work day in and day out!" ~ John

When did you start Crossfit?
I believe it was November of this past year…..so I’ve been doing CrossFit for approximately 9 months.

Were you exercising before CrossFit?
I was. I had a membership at GiGi’s like everyone else for about a year. Was fairly good about going as well, at least as much as I come to CrossFit, and saw exactly “0” results….though I did get really good at watching TV while riding a bike. I’ll never forget, after my initial baseline, speaking to John about how I still had a couple months on my contract at GiGi’s and asking him what I should be doing at the gym while I was doubled up on my membership. He said, “I hear they have really nice showers.” No lack of smart asses at CrossFit. (laughing)

Tell us about your typical workout while you were over there.
Honestly, I made it up as I went along, but basically I followed the old routine I learned in high school, which had been the last time I worked out before I started up at GiGi’s. You know the drill….chest and shoulders one day, biceps and back the next, skip legs….chest and shoulders the next day and so on…. mixing in the stationary bike as I stated earlier. My heart wasn’t in it. Although I know you “can” build muscles that way, nothing relevant was happening and it was excruciatingly boring. Wasted money.

What was your first CrossFit workout and can you describe that experience in three words?
My first workout was some sort of evil initiation / hazing including multiple rounds of box jumps, kettle bell swings, burpees and squat jumps……it sucked. I’m sorry, three words…..it really sucked. Seriously, my first workout was an “eye opener”. I left the box that day really mad thinking that I was surely the most out of shape person on the planet.

What is your favorite CrossFit exercise?
I like “cleans”. Not sure why, but I have noticed that I am really enjoying anything with a weighted bar….even thrusters. I think, after nearly a year, I can finally feel my muscles engaging and I’m starting to see my lifted weight inch up ever so slightly. It’s a huge confidence boost.

What is your least favorite?
Anthing I can’t do, such as double-unders, handstands and rings. I really need to practice, but don’t ever seem to make the time. These are things I just need to “do” so I can figure it out. While I’m talking about things I can’t do…..who in the hell invented a “muscle-up”?

What results have you seen since starting your CrossFit journey?
42 pounds and 4 inches. And, I’m slowly finding my muscles. I owe it all to CrossFit and the Paleo diet (which I started because of CrossFit). I’ve never felt better about myself.

What CrossFit accomplishment are you currently most proud of?
Not what you would expect. I’m most proud of the fact that I can run a 5K. I had been trying to “run” for years. It was always a ridiculous struggle. Now I can run three miles without much trouble at all. Event though it is still slow, I’m working on it. I would never have thought I could get better at running by doing things like burpees and kettlebells. It’s really unbelievable.

What CrossFit goal are you working towards?
Well, I'm not much for "goals" per se. When I step into the box, I'm really just trying to push myself. I think, that once I get closer to being able to do "prescribed" weights, I'll be more likely to set goals. Right now, I'm just surviving. So... I suppose you could say my goal is to get to a point that I can set some goals.....let's say a sub three minute Fran. (wink)

What do you like most about CrossFit Lake Charles?
At the risk of appearing to have a brown nose, I have to say "Ashley & John". You know what you're doing, you have a plan, and it shows. Thanks.

Favorite Color - Navy Blue

Favorite Food - It's stupid, but I love fried cheese and a beer.

Favorite Quote - Cant say there is any one quote that comes to mind. However, a phrase thats been going through my head just about every day is one that I read on CrossFit Lake Charles website when I first started. "Commitment OVER Circumstance". Just simple enough to work every time. Thinking of getting it tattooed on my arm.

One more thing...
Here's a great (in my opinion) at home WOD I came up with. Give it a try. You will need a pair of kettlebells.

"WENDY"
50 KB Swings
25 sit-ups
50 KB (one in each hand) Ground to Overhead
25 sit-ups.
50 KB (one in each hand) Thrusters

A word from the CFLC Coaches on Stephen...
"The following is a real live conversation between Stephen and I on the day the picture below was taken.....Him- 'Hey?' Me- 'What's up Stephen?' Him- 'Ima Bad Ass' No Joke. It was awesome! It doesn't get much better, as a Coach, than watching someone become their best self. The transformations this man has gone through are irreplaceable. Sure, he's lost a lot of weight. But that is only a side effect. He's changed his eating habits, his self-esteem, his drive, his Life. And he is bringing his family with him. Welcome to the Badassery Club Stephen!" -Ashley

"Stephen Hotard...professional, father, husband, Dad, CrossFitter and now you are even writing your own wods! I just want to say I love these recognitions because they are an individuals journey from when they first contacted us- maybe a phone conversation, maybe a baseline- to taking on WODS that they could have never done when they first came in. Stephen is one of those stories. I remember that call too. I remember what he looked like after his baseline. I bet you remember that feeling too huh? That is why he keeps consistent and, because of his consistency, he has changed his physical life forever...Stephen you deserve every victory you pull out of the Box. You inspire me...I am proud to say you CrossFit with us and love that Wendy and the kids CrossFit with us too, Oh btw, now I know why you came in to begin with...Wendy is a closet fire-breather and you wanted to keep up...lol! I look forward to seeing even more PR's too!" -John