Archives for Coach Jeff

Get Invloved! Barbells for Boobs and Guns and Hoses!

Fall is in the air and we have some great events approaching in the local CrossFit community. And to make these events a success we need YOU! That’s right we need you to step up, sign up, and help us make these events a success. And the community never fails so we know these events will once again highlight what we love most about being part of the fitness culture in Cenla. Here are the details:



Every year 1000s of CrossFit Gyms across the country join forces to raise funds and awareness through B4B events. This year we are joining other local CrossFit affiliates for “City Block Grace”.

Step one: Go to our CFSB B4B page and donate or create your own fundraising page:
You will need to create your own page and raise $80 for the coveted B4B Tshirt!

Step 2: Read about City Block Grace here and sign up to participate:



For the third year we are raising funds to support the Ezernack/Carruth criminal justice scholarship at LSUA. This scholarship was established in honor of David Ezernack and Jay Carruth. These heroes lost their lives in the line of duty 12 years ago and we will never forget their sacrifice in the local community.

This is a 3 person team event open to first responders and military persons. But we need plenty of volunteers and judges to make it a success! Please come and be a part of this amazing day!

Team/Judge/Volunteer registration is open!
Guns and Hoses 2015 is November 21st!

LIFT UP AUTISM WOD coming to CFSB on September 19th!

Everyone can support this event as a participant or just being there to cheer!

*IMPORTANT: If any of members or friends in the community want to share their story about Autism please contact Coach Jeff at The goal of the event is raise money and raise awareness and the more local the better!

Saturday September 19th beginning at 9am. We will run heats every 10 mins until everyone is done!

How Much?
As little as $10. The sign up link has a no donation option but all those over 18 years of age who do the WOD at CFSB will be asked to make the minimum donation. $35 if you want a cool T-shirt too.


What is the WOD?

4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

The “Luke” workout is challenging but accessible. We have scaling options to accommodate athletes of all abilities and experience levels.



Visit to learn more!


Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level.

Reflections on The 2015 Games
Jeff Prejean


And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.

Colossians 3:17

It is truly by the Grace of God that I was able to achieve my dream of competing at the 2015 CrossFit Games. And I can only hope that my effort was reflective of that Grace. I am extremely humbled and hopeful that my accomplishment can help inspire others to chase their dreams! I also hope I have conducted myself in a way that is an example to others. I don’t think accomplishing things in sport is a reason to boast for the sake of boasting. Staying humble is important to me and I take the responsibility of success serious because I know others are watching.

If I could communicate one take away message to anyone reading this blog post it is this: YOU CAN _______________! Now all you have to do is fill in your own blank with something that you are passionate about and challenges you to be a better person.

The three days I spent competing at the 2015 CrossFit Games were the end result of 4 years of believing I would be there. Never allow anyone to tell you your dream is too big. But believing alone is not enough – you must put in the necessary work to achieve your dreams. But Belief in YOU is an absolute pre-requisite for achieving anything worthwhile.

The belief that I belonged at the Games fueled me on good days and bad days. It gave me resolve when the decisions I made to reach that goal were not always understood or appreciated by others. I can say that the success I achieved this year was built on a foundation of wanting something so bad that it influenced nearly every life decision I made. And beyond that I did not want to simply participate at the Games – I wanted to Win!

Looking back on this journey has taught me the value of pursuing excellence. I think everyone should at least once in his or her life have the goal of being the best at something and work toward that end. What I learned is that the pursuit itself was the ultimate win. The pursuit challenged me to be a better husband, father, son, friend, and employee. I realize now that if I didn’t seek to grow in those areas too the Games accomplishment would be hollow and meaningless. We are never a finished product- onward my friends!


Having Jennifer and the twins with me all week was so amazing. They are my world and I am home as long as they are close by. Jennifer has shared this dream with me every step of the way and I guess we make a pretty good team. I love you Jennifer and can’t imagine chasing this without you.


MY CFSB Family

It was truly overwhelming in the best way to have your support since we opened our doors at CFSB. Every kind word, message, text, email, and phone call meant so much when I was trying to balance it all. And the times leading up to, during, and after the Games you were awesome! I just wanted to make you as proud as you make me every day I’m around each of you. Thank you!

And congrats to Lisa Lauve – such an inspiration to others with her 2nd trip to Carson and the Games! CFSB could not have a better representative of what our community is all about!

My Extended CrossFit Family and Friends

I’ll surely forget some but I’ll try – so many people showed their support and love this year and over the past few years. CrossFit Gyms who opened their doors along the way: NOLA 504 and Red Stick are my go to places on the road. Much of the training this past year took place in those hot boxes and I loved every minute of it. So many other gyms played a role too: CFA, Ragin CF, CF Mandeville, Crescent City CF, CF Lafayette, Hurricane CF, Grapevine CF, CrossFit Dallas Central, Empirical CF, Gym Jones, Project Deliverance, Torrance CF, CF Intersect, Sand Dunes S&C, CF Hammond, and so many more! I love you all!

My Coaches

I am proud to be a brUTE team member. Luckily I have found the best coaches in the world for me. I can’t say enough about these guys: Michael Cazouyx, Matt Bruce, and Nick Sorrel. They have answered every question and provided just the right dose of everything to get me to the Games. The entire brUTE coaching staff and community is second to none!


My Sponsors and Supporters

These are the folks that believe in me enough to associate their companies with my name. I am so appreciative of every bit of support along the way:

Life as RX
Rx Smart Gear
Atlas Power Wraps
Atomic Strength and Nutrition
Joan Gould (formerly ProAnox)

And likewise I am proud to represent these brands!

My Fellow Competitors

The Masters and Teens were grouped together at the Games this year. I met so many amazing and inspiring people. Sure – we got some sweet swag for making the Games, but the friends I made were a true gift. I was so impressed and inspired by these folks and hope to cross paths with you all many times over. Congratulations on your accomplishment. You will always be known as a Games Athlete!


Games Recap

Day 1

I can’t even begin to tell you how amazing the stage we competed on was in California. Having been to Regionals 3 times and done big comps like ACO and The Fittest Games I thought I knew what the big time was in CF. I was very wrong. It truly is another level and just thinking about it gets my heart rate up!

3-2-1 Go!

I knew overall the workouts were good for me but I had to avoid a poor finish on Day 1 in events 1 and 2: The Triplet and Max Thruster. A bunch of bar muscle ups and a max lift have traditionally not been great for me but I spent a ton of time addressing those weaknesses this year. Crisis avoided – finished 8th in both events and kept myself in the game.

Event 3: I tested SQT the week before in the Las Vegas heat and knew it was a burner in every sense of the word. I committed to go unbroken on the snatches and had enough left in the tank to pass a few guys on the last run and take 2nd! That was fun!

Day 2

Events 4 and 5 were in my wheelhouse for sure and I knew it. The Long Chipper was up first. I knew I was likely to lose ground on the middle portions. So my strategy was to get out ahead on the run and hold on for dear life. The sandbags at the end were awful but I somehow moved them fast enough to catch up and take another 2nd!

I truly expected to win the double hanger and almost did. Jason Uberuaga and me battled to the end and both failed our first attempt on the 21st jerk. He got the best of me and split the second attempt while I failed another push jerk. Great work by Jason and I had to settle for 2nd. Then wow – I looked at the leaderboard and I was in second overall after day 2! Day 3 was going to be a fun ride now!

Day 3

Event 6: Sandwich was another one I thought I could win. And up until the last 10 reps of Dead Lift I was ahead. But our champion Shawn Ramirez did what champions do and stepped on the gas to take another 1st. He is an amazing athlete and proved again this year that he is the man to beat in the 40-44 division.

Final Event: Amanda

On one hand it was Amanda – a workout I can do but not very fast compared to the majority of top tier CF athletes. On the other hand I knew mathematically I was on the podium so I was able to enjoy what I knew was going to be my biggest physical challenge of the week. Add to the fact that Dave Castro introduced the WOD and we did it in tennis stadium was a dream come true. I went as hard as I could but I couldn’t muster touch and go squat snatches and took 10th. Congrats to Travis Page who had to win Amanda to claim 2nd place overall. What an impressive showing at his first Games appearance.

Final Standing: 3rd Fittest 40-44 year old on the planet. Please – not satisfied is how I left California. But if I never go back again I won’t have any regrets about 2015. I learned so much about myself and about winning from this competition. And I left very motivated to get back in 2016!

Time to Train my friends!




CFSB Coaches Lisa Lauve and Jeff Prejean have qualified to compete in the 2015 Reebok CrossFit Games. Both coaches finished in the top 20 worldwide after the Open and Masters Qualifiers!

Coach Lisa finished 14th worldwide and Coach Jeff finished 18th worldwide.

Both will be traveling to Carson, CA this July 21-23 to compete for the title of Fittest on Earth in their respective divisions!

All of the live action will be streamed at



The CrossFit community from day one has had a special relationship with the men and women of law enforcement. And CrossFit SouthBank is proud to continue that great tradition by having a number of APD officers in our community. Our Fit for Life program is very traditional CrossFit and true to the goal of developing a broad general fitness in our membership. The life of a police officer is the ultimate “unknown” and “unknowable” when it comes to the daily physical demands of the job. And for that reason CFSB is an excellent choice for first responders looking to be physically fit for duty. We asked our APD members to share a few thoughts about CrossFit and how it relates to their profession. Thanks for sharing y’all – it’s easy to see why you inspire us to work with our heroes!

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Left to Right: Anthony, Carla, and Glen

“If you are burnt out in the gym or just looking to get yourself back into shape, give it a try! There are people who have misconceptions about what crossfit is, I was one of them, but I still gave it a try. Must say I am glad that I did!” – Tod

“Crossfit has been great for me. I’ve been a member for three months, it has helped me lose weight and have more confidence about myself.” – Glen

“Crossfit has helped me to remain more flexible, with increased strength and endurance. I have more energy to try and keep up with a police K9 which is fundamentally impossible.” – Keith

“I would tell other first responders looking for a way to get in shape to try Crossfit. You can be big and strong as an Ox, but have no endurance, or you could run forever but be weak. Crossfit will provide you with both, if you allow it to. In my profession I need both. I know if the fight goes bad I can hang in there for at least 10 mins before some help arrive.” – Anthony

“Before CrossFit, I was recovering from 2 broken ankles that happened at the same time while on duty. Two surgeries, a plate and twelve screws later, I was bound to a wheelchair for most of the summer of 2012. I found out quickly that being able to walk is a blessing and that I had taken so much for granite. I had been lazy and was overweight. I vowed to myself that I would not take it for granite again. Once I was able to walk, I began walking short distances and then miles. I gradually improved to jogging but could never really do any strength training that consisted of using my ankles. I did this on my own motivation. But as time passed, my motivation started lacking and I began forgetting what it was like to be confined to that “CHAIR”. Once I tried CrossFit at Southbank, I found that having someone else to motivate me and encourage me was exactly what I needed. With 2 great trained coaches, I was able to feel confident in trying strength training using my ankles instead of taking the easy way out and saying, “I can’t do that”. In turn, I have become a much stronger person overall. I have improved on pushups, sit ups and running which is required in our annual P.T. test at APD.” – Carla


We are encouraging our members to form teams of 4 and participate in the Iron Oar Challenge.

The Iron Oar Challenge is an indoor rowing event designed to support the Special Operations Warrior Foundation. Take the challenge anywhere there is a Concept 2 ergometer, push yourself, and support our nation’s warriors and their families.


We suggest the 4 person 10,000 meter relay team option and will program this for the gym on one of the above days.

Read all about this amazing and inspiring Challenge. By visiting


Well it’s that time of year again and we couldn’t be more excited about this year’s CrossFit Games Open at CrossFit SouthBank. Some new faces will get to experience the Open for the first time. And many of our athletes will get to test themselves once again against CrossFitters across the globe.

We hope EVERYONE at CFSB signs ups this year! And why not? We will be programming the 5 Open Workouts each week into the gym’s daily WOD. The one major change that should put everyone’s mind at ease is that each week you will have a “scaled” option for the workouts. And remember this is all about fun and the community.

Go to to sign up ASAP. And remember to choose CrossFit SouthBank as your affiliate. Once you to we’ll add you to the team!

Here are a few more helpful links to answer all your questions about the Open. And of course your CFSB coaches are here to help you too. Keep training hard!

Click here for the basics on the Open

Click here for what’s new in 2015!

Click here for the 2015 Games schedule that begins with the Open!

Are you up for a Challenge in 2015? Need a big goal to add motivation to your training? Looking for a kick ass reason for you and your friends to get in the best shape of your life? Try a Spartan Race! And this year it’s coming to New Orleans.

Our program at CrossFit SouthBank is a “General Physical Preparation” program. What that means is that you build a very well rounded fitness and some real mental toughness training with us. This is just the type of training that can prepare you to take on a Spartan Race. There is no time better than now!

Click here to pre-register for the New Orleans event. Details to come soon!

Leave the Toxic Behind in 2015 (and don’t be Toxic)

I ran across a very thought provoking blog post by Paul Hudson recently and wanted to share it with our community. It reinforced something I’ve believed for a long time that we are the average of whom we surround ourselves with in life. Some of the people in our life are in it for the long haul like or not. But we still have some say in who we “let in” and those choices have profound effects on our happiness, well being, and ability to be all we can be.

The community at CrossFit SouthBank is a great example of how surrounding yourself with positive and goal oriented people can make you better. It’s the reason why CrossFit continues to grow despite knock off “functional fitness” programs at “globo” gyms and $10 a month “get nowhere” operations like Planet Fitness. The magic is in the community and you simply can’t replicate that outside of a legitimate CrossFit affiliate. If you want a real change in your life then do CrossFit!

Here are a few practical tips to using the toxic list:

1. Start with yourself! If you are not actively trying to make those around you better then you are likely dragging them down. It doesn’t mean you are doing this on purpose or that we don’t all have “off” days. But check yourself each day and remember you can make a tremendous impact on others with a little planning and effort.

2. Plan more time with the non-Toxic! Once you identify who is holding you back it will free more time to spend with those that make you better. And you’ll be setting an example that hopefully the toxic will recognize as a better way to exist. Spending more time with those that truly care about you adds up quickly and you won’t regret it.

3. Love the Haters! Despite your best efforts to show people how to be a positive influence it will take some a while to come around. We all know those folks who simply can’t be happy or happy for someone else. While they work through there demons, jealously, and unhappiness give them some space. If you allow them to suck you in (by hanging around them) you give away your power and your own happiness. Killing them with kindness is the best way to combat their passive aggressive nature so just smile!

Paul Hudson is staff writer at A young writer, philosopher, and entrepreneur, Paul Hudson (@MrPaulHudson) has been writing for Elite Daily nearly since the start. He primarily addresses the successes and downfalls of love and life.

When bringing in the new year, be sure not to bring all your garbage with you. Leave these toxic individuals in 2014; you’ll feel much lighter, allowing you to get a great running start on the year to come.

1. The people who make your life more stressful.

Stress isn’t necessarily a bad thing — in fact, it’s what you make it out to be. If you believe stress is bad for you, then it will be bad for you. If you use stress as the motivator it is, to motivate you to act, then stress can actually be rather healthy.

However, you should aim to only be stressed by situations and not by people. If you have people in your life who are constantly managing to stress you out, that’s your mind telling you — and trying to motivate you — to remove them from your life.

Life is stressful as it is. You don’t need someone making it more so.

2. The people who use you.

To be fair, everyone uses everyone — and usually it’s OK. We interact with others because we find that it will benefit us in some way. If we didn’t believe it would, then we wouldn’t find sufficient reason to interact with them.

Sometimes we find people in our lives who use us in ways that end up hurting us. Most people will use us and by doing so, either maintain or improve our wellbeing.

Then you have those toxic individuals who use you and leave you worse off, sucking you dry and feeding off you like a parasite.

These sorts of people have no place in your life; don’t bring them into 2015.

3. The people who don’t respect you.

Every respectful person deserves to be respected in return; that’s how respect works. If you find that you have a person or people in your life who have difficulty giving you the respect you give them, tell them to buzz off.

Have enough respect for yourself to never allow others to disrespect you and remain a part of your life.

4. The people who always manage to hurt you.

People can be silly sometimes. The people we keep a part of our lives are the people we care about — or at least, that ought to be the case. Some of these individuals, sadly, end up hurting us and causing us pain.

The problem is that when others cause us pain, we’re reminded of how much those people mean to us. If they could hurt us emotionally, we must care for them and what they think of us a great deal — so we allow them to remain a part of our lives.

Often, we’ll even allow these individuals to take up more room. People hurt other people — it’s just the way the world works. But if you have someone in your life who can’t manage to stop hurting you, do yourself a favor and cut that person off.

Pain is only good if it teaches you a lesson. In this case, the lesson is to stop allowing others to use you as a punching bag.

5. The people who can’t seem to stop lying to you.

Everyone lies. In fact, within the first few minutes of meeting a new person, that person is likely to lie to you a handful of times. Most lies are harmless, but that all changes when the people who are lying to you are the people you trust.

Fill your life with trustworthy people and you’ll be far better off. You can find lies just about anywhere. Finding the truth, on the other hand, is much more rare.

6. The people who smile to your face and then insult you behind your back.

These are the scum of the scum, cowards that don’t have the guts to speak their minds. These individuals enjoy pretending to be your friend while telling the rest of the world that you’re a piece of sh*t.

These people will ruin your reputation and, as most of us now know, reputation matters a whole lot in the world we live in. Only idiots would start a new year with these sorts of individuals in their life.

7. The people who don’t care about you, but love to pretend they do.

We’ve all had people in our lives who act like our friends only when it’s convenient for them.

These toxic individuals are “pseudo friends” — a lot of fun to hang out with, and more than willing to accept help, but when you need their help they’re miraculously nowhere to be found.

These individuals are especially toxic because they give you the illusion of a safety net. You think you can lean on them for support, but when you reach for their shoulder, you fall over and hit the ground.

8. The people who drag you back into your old lifestyle.

Life is only interesting and exciting if it’s constantly progressing. Only when we’re constantly moving forward, constantly improving ourselves and our surroundings, are we able to find contentment and happiness.

Most people always manage to keep people in their lives who are holding on to the life you once had.

You have worked hard to progress and make changes, but these individuals prefer life the way it used to be, and do their best to bring you back to the cave you just crawled out of.

Be wary of these folks, they’re often difficult to pinpoint and always manage to revert the progress you worked so hard to make.

9. The people who hold you back.

There’s a fact to life that I’ve grown to accept over the past few years — a fact that isn’t especially pleasant, but nonetheless necessary to accept as truth: Many people in your life, the people you call friends, shouldn’t be a part of your life.

As time passes, we change as individuals. Our hopes and goals change, often leaving the relationships we have in place outdated.

Many of the people in your life likely don’t want to live the life you’re building for yourself. Because they’re egocentric, they’ll do their best to create their version of their ideal life and drag you into it.

Most times, people fail to create the life of their dreams because they surround themselves with people aiming for something entirely different.

If your goals aren’t aligned, your lives aren’t either.

10. The people just taking up space.

Everything in life is limited. Resources are limited. Time is limited. Space is limited. What you can accomplish within a lifetime is limited. We can’t, and never will be able to, have it all.

This is why you have to be very careful with not only what you choose to do, but with whom you choose to do it with.

You can only maintain a handful of strong relationships at any given time — you just don’t have the time, energy or mental focus to handle more.

If you’re filling your life with half-assed individuals, you’re bound to create a half-assed life. If someone isn’t adding to your life, then, by default, they’re taking away from it.

Leave them in 2014 and build a better inner circle.

2015 is YOUR YEAR!

Many people set ambitious goals and resolutions each January but ultimately fall short. Come experience the power of the CFSB community and why 2015 can be different. Whether you are looking for a positive change to your current routine or looking to start fresh we can help. Our mission for everyone that walks through our door is “FIT FOR LIFE.”


Additionally we will host:

Eating Clean Workshops: Jan 6th & Feb 3rd

Achieving Your Goals: Jan 13th & Feb 10th

*each workshop will last 1 hour and is open to members plus 1 guest. Start times will be posted in the near future.


Is CrossFit for me?
Yes – CrossFit is for everyone and that is why it has revolutionized the fitness industry. We tailor our program to meet the needs of anyone that walks through our door. If you are looking for shortcuts then we may not be the place for you. Our members are a community that have decided to do something about their health and wellness. And we are always looking for more like minded folks like those that we are fortunate to work with each day.

Are you running any Free Trials for the New Year?
Your first class is always free at CrossFit SouthBank. Just let us know when we can expect you. We decided early on to run our CrossFit affiliate a certain way with respect to free trials and contracts:

*We strive to offer the best of what CrossFit can be to our members. And because we dedicate ourselves to being the best at what we do we would never de-value those services by giving them away. * Our members don’t sign contracts. The vast majority have started and stayed with us. They didn’t come looking for the deal of the month. They came looking for results and a supportive community. And because we value their commitment to us so much we could never put out a deal that is better than what they were offered.

Ask our members and we feel confident they will tell you about the VALUE and RESULTS they get at CFSB rather than the price they pay. And we will never stop trying to improve the CFSB experience!

2015 is YOUR YEAR!

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