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

When did you start CrossFit?
I started CFLC in late December 2010. My sister-in-law Sarah had joined in June and after seeing the results that she was getting and how much she loved it, I knew I had to try it out.

Were you exercising before CF? If so, tell us about your typical workout.
I wasn't really exercising at all, other than the occasional use of my elliptical machine and running around with my kids, 6 and 7. I've never been a member of any gym. The only workouts I've ever done were associated with high school sports teams years ago. I was seriously out of shape.

What was your very first CF workout?
My first workout was a 10-9-8-7-6-5-4-3-2-1 reps of something, maybe push presses. I really don't remember and it's not the one that's gonna stick with me anyway. The workout that I'll always remember (and probably have nightmares about) was at the end of my first week when I went to the New Year's Eve "special" workout. You remember, the crazy partner WOD with 2010 reps of a ton of movements to be shared between partners? For those that don't know me, I consider myself to be socially retarded. I'm often terrified of being put in positions where I will have to meet and/or interact with people that I don't know, or don't know well. And, of course, on that day I was the only newbie that showed up. I literally cried when I saw what the WOD was. Not because the entire board was filled with a million things that I didn't even know how to do, but because I was going to have to do these exercises with someone I didn't know. (I'm tearing up now, just describing it. Seriously, eyes watering.) I would like to thank John, Richard, and Janet from the bottom of my heart for encouraging me on that day, because I really wanted to just go home. But I didn't. I stuck it out and I'm so proud to be able to say that. I couldn't have done it without John's words of encouragement and Richard and Janet as partners.

Describe that experience in three words.
Terrifying, Awe-inspiring, Intense

What is your favorite CF exercise?
I don't know that I have a favorite exercise. It all kicks my butt and that's what keeps me coming back day after day.

Your least favorite?
I really hate running (because it's hard for me). And burpees (because who doesn't hate burpees?).

What results have you seen since starting your CrossFit journey?
CFLC has impacted my life in more ways than just the obvious. The results I've seen are both physical and mental. I live a healthier lifestyle. Physically, I have more energy. I eat better (because I'm thinking about the WOD and how I won't get through it if I eat crappy food), I sleep better. Basically, my life is better. I'm happier with who I am more than I've ever been in my life. And I really thought I liked myself already. I feel like I'm a better wife, better mother, better person because I'm finally starting to be confident in myself again. Every day, after leaving the gym, I have such a huge sense of accomplishment. Even though I might be exhausted, and my hands are ripped up, and I can tell that I won't be able to walk the next day, all I can think about is how proud I am of what I'm doing. And the fact that my kids see that Mommy's trying to be more healthy. They can't wait till Crossfit Kids starts.

What CF accomplishment are you currently most proud of?
Honestly, I'm proud of the fact that I can finish the WOD before time is called most days. And I'm seeing improvements almost every day. I'm getting stronger. I'm getting faster. I've even done one WOD Rx'd. Also, worth mentioning: I'm able to go to a class without Sarah. At first, I only went when I knew she would be there because of the whole scared of strangers thing.

What CF goal are you working towards?
Pullups with no bands and running a 10K.

What do you like most about CrossFit Lake Charles?
I love that it's so challenging and so fulfilling all at the same time. Every day that I can go to CFLC is a good day. Like I said before, I've never been a member of any gym, but the sense of community that I get from CFLC is amazing. Everyone is so encouraging and friendly, but also competitive and I love that. Ashley and John, you are awesome. I can't thank you enough for the difference you and everyone at CFLC has made in my life.

Favorite color?
Charcoal gray

Favorite food?
I love all food but don't really have a favorite.

Favorite quote?
Second place is first loser.

A word form the CFLC Coaches on Katrina......


"It was right after Sarah's Athlete of the Month profile went up that she came to me and said her sister in-law read all about it and would like to try. Not long after that Katrina was in for her baseline and fundamentals. I remember distinctively how much she struggled with Tabata Squats after her squat series. I was worried at that point that she wouldn't be back. She kept coming, though, and fought her way through anything we'd throw at her. Then that New Years workout fell on her. I think every female in the box could relate to the tears that were welled up in her eyes. If not for being the newbie then for fear of a movement or anger at failure. We've all been there and will continue on. Like a true CrossFitter, she picked up her chin and tackled the task before her. I've seen that determination in her in EVERY SINGLE WORKOUT since that day." ~ Ashley

"I remember having to 'talk Katrina' into that partner WOD, but its why I coach. She stepped up and stepped out and took it on, the result was she was truly a CrossFit Woman that day. She was scared and upset and looking for the slightest chance that I would say "ok you don't have to."( You know that won't happen . My belief in CrossFit is renewed every time someone takes a new challenge on and Katrina does that everytime she walks through that door. She deserves the rewards she is getting because she did and continues to "get her mind right and do the work!" Congratulations Katrina, we are proud you are part of our CrossFit family!" ~ John

When did you start CrossFit? March 24th 2010

Were you exercising before CF? If so, tell us about your typical workout.
I ran regularly. It used to be six miles three times a week. I had to cut it down to three miles in the last ten years. Back issues finally brought it all to a stop about three years ago. When I lived in California, I also worked with Cybex equipment. Since I’ve moved to Louisiana I’ve been participating in cardio rehab at LCMH.

What was your very first CF workout?My first WOD was on March 29th. I did 10 OHS, 4 ring push ups, 10 side bridges, 50 pull ups and 20 burpees

Describe that experience in three words.
Pull ups = killer. Burpees = killer. Everything else = killer. I was ecstatically happy and learned very fast the word “modified” would be my sacred mantra. For awhile at least.

What is your favorite CF exercise?Hip and Back Extensions

Your least favorite? Running with a Medicine Ball!

What results have you seen since starting your CrossFit journey?
I think Ashley sees less fear in my face when I arrive these days. My upper body strength is improving. I can easily feel and engage my core muscles, keeping my back straighter. I am mindful of this throughout my entire day. I will be a study of one to see if scoliosis can be modified/reversed with the help of CrossFit.

What CF accomplishment are you currently most proud of?
I am really pleased that I can more or less keep up with the group. Overhead squats are my Achilles heel and will take a while. I take pleasure in lifting and emptying my bathroom dehumidifier until dry (Yay for Ashley’s two minute squat hold persistence!)

What CF goal are you working towards?
Long term goals include increasing my back and upper body strength and my flexibility. Muscle atrophy doesn’t have to be inevitable. This year, I’d like to be able to hold a handstand against the wall and, eventually, do the hand-stand push up.

What do you like most about CrossFit Lake Charles?
That we can take the workouts seriously but not ourselves so seriously, the excellent coaching and the encouragement from both the coaches and my fellow CrossFitters.

Favorite color? Blue.

Favorite food? Chicken and sausage gumbo! However, NY cheesecake and crème brule from L’Auberge also come to mind.

Favorite quote?
“If you always do what you’ve always done, you’ll always get what you’ve always gotten.” – Doug Kaufman

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

"Another one of my favorites. I love telling outsiders Doc's story. He was so frightened those first few weeks. Worried about the limitations age and/or health conditions was "supposed" to put on him , he walked in with big eyes and various shades of pale coloring. But who of us didn't start there? He smiled and said hello everyday, studied the board and did what he was able to do. 100% from day one and he didn't let anything stop him. To watch that fear melt into determination has been a blessing. I'll never tire of hearing him softly say, 'I'd like to try that.' " ~Ashley


"Doc has been an inspiration to many since his arrival here at the box. His willingness to engage in his own health and wellness is inspiring and hopefully is an example to many. Having scoliosis didn't stop him and based on his attitude and commitment, IT WON"T! One of my favorite memories of Doc so far was the constant smile on his face when his daughter was down and they were working out together. Love having you as part of the CrossFit family Doc!!!" ~ John

When did you start CrossFit? July 2010

Were you exercising before CF? If so, tell us about your typical workout.
I was not exercising. I was an athlete my whole life but, after having kids, I was so busy that I thought that part of my life was over. I was unrecognizable to myself before CrossFit. I thought of myself as an out of shape, stay-at-home mom. Trapped in a body that did not belong to me.

What was your very first CF workout?
My first WOD was “Kelly”. REALITY CHECK!!!! I was more out of shape than I thought.

Describe that experience in three words.
Blew My Mind

What is your favorite CF exercise?
I think my favorite exercise would have to be running. It is what comes most naturally to me.

Your least favorite?
BURPEES!!! I loathe burpees and I am currently doing a personal 100 day burpee challenge. Maybe by the end I'll like them! I am also not a fan of heavy lifting days. I always leave feeling defeated. Watching all of you strong women gives me something to look forward to!

What results have you seen since starting your CrossFit journey?
The most obvious result is the weight loss. 25lb and counting! It is the results that are not so obvious that have been most rewarding for me. I feel like myself again. I have goals to work towards. CrossFit has made me a better wife and mother because I am happy with myself again. I feel better now, as I approach my 30’s, than I have felt in my whole life. I look forward to more wonderful life changes as a result of CrossFit.

What CF accomplishment are you currently most proud of?
Before starting CrossFit I could not even run a mile without stopping for a break. I played soccer in college so this, for me, was ridiculous! Now I'm shaving minutes off my time each and everytime I run a 5K!

What CF goal are you working towards?
Making the leader board in the 5K, of course (Sorry Mary/Danielle, I’m gunning for ya)! My current PR in the 5k is 26:29! Also, I am working on getting my first pull up. I’m so close I can taste it.

What do you like most about CrossFit Lake Charles?
I love that CrossFit Lake Charles is like a family. You know everyone by name and everyone shares a common goal; to better their life. The coaches are very passionate about what they do. That passion is shared by all that are a part of the CrossFit LC family! CrossFit Lake Charles has changed my life forever! I have been a member of many gyms; I always got bored and was unmotivated. I have never had that problem at CrossFit. I know for a fact that CrossFit will be the LAST gym I will join. CROSSFITTER FOR LIFE!!!!

Favorite color? Green

Favorite food? I LOVE FOOD! I went to culinary school and was a chef in my former life. I cannot play favorites, I like it all!

Favorite quote?
"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive, and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done." and "I firmly believe that any man’s finest hours – his greatest fulfillment of all that he holds dear – is that moment when he has worked his heart out in good cause and lies exhausted on the field of battle – victorious." –Vince Lombardi

I would just like to add that I am so very honored to have been chosen as CFLC's 1st athlete of the month. There are so many amazing people and athletes at CrossFit Lake Charles. I am blessed to be a part of such an incredible place. Thank you everyone for your support and motivation!


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

"Sarah has been one of my favorite transformations to watch. Quiet from day one; she'd just come in, get her work done and leave with a smile. To the point. She knew what she was here for and knew it wouldn't be the easiest thing in the world, yet I never heard one gripe or self-doubt. If I told her to put more weight on the bar, she put more weight on the bar. Bring it. Then, out of nowhere it seems to some in the Box, she's going Rx'd at some of the WOD's and itching to knock people off of the leader boards. Be forewarned: A Beast Has Been Awoken!" -Ashley

"I remember when Sarah came in for her Intro and Baseline. What was somewhat telling about her was her commitment to finishing. Some people, when the workout gets hard backoff...Sarah didn't. Her body wasn't necessarily willing then but her spirit was. Then, when she started her workouts, I could see the frustration on her face but she didn't quit. She kept coming in and she got consistent...I mean consistent, every week she shows up and gives it her all. Now after 25 lbs of bodyfat are gone and she has more strength and functionality in her life, she is beginning to reap the rewards of her hard work. She is living proof to Moms out there, wives, anyone who left behind their former athletic self, that YOU TOO CAN GET IT BACK and be better physically than ever. Sarah you inspire me and many others with your effort and your spirit, we are honored that you chose CFLC as your fitness home!" ~ John