Archives for Coach Jeff

CFGS

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 http://games.crossfit.com

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CFSBTrainersJeff

CrossFit South Bank will be hosting an Olympic Lifting Camp!

The class will be led by our new coach Tim Cormier who has been certified through USA Weightlifting and has had multiple years of coaching experience with the lifts.

The class will be on Tuesdays and Thursdays at 3:30 pm for an hour session each day, the program will last 6 weeks starting June 11th and ending July 21st.

The overall focus of the program will be improving the athlete’s Snatch, Clean, and Jerk.

It will be geared towards lifters of all levels. If you are a beginner, this will be a great opportunity to gain an understanding of the lifts and how to keep yourself safe while gaining speed and strength. For intermediate and advanced lifters it will be an opportunity to take your lifting to the next level with video analysis, expert coaching, and advanced programming.

The cost for the program will be $58 for South Bank members and $110 for non-members. Please text or call Tim at 985.974.6972 for information on the program and how to sign up. Spots will be limited to promote a small group learning environment. Do not wait for the last minute on this awesome opportunity, first come first serve.

Attention all CFSB Members,

The 2015 Louisiana Dragon Boat Races are just around the corner on Saturday May 2nd.

Most of you have seen or at least heard about the races and know how much fun they are. If you are not familiar, check out this video and see what you’ve been missing:

We would LOVE to have you on our team!

Here’s the deal: we need at least 20 paddlers. At least 8 have to be female. We need one drummer. Preferably someone small, light, energetic with a lot of rhythm! There is a $100.00 per person entry fee. This gets you a spot on the team, an official paddler t-shirt, a 1 hour practice session the week of the race and the most fun-filled Saturday you’ll have all year long!!!

Please let us know ASAP if you want to participate as there is a deadline to enter the race.

Check with Coach Lisa (318-664-2238), Coach Jeff, or Dustin Matthews (318-792-0260) if you have any questions. We look forward to hearing from you.

Paddles UP!

We have our own version of March Madness going on at South Bank. The Open has been a lot of fun with many members participating, record attendance in many classes, many new faces, and hopefully some FAT LOSS going on. The deadline for weigh in is this Saturday, March 14th. For your convenience I will post times that I will be available to measure this week. I will not be able to take measurements if I am coaching. You may do your final measurements any day this week, but Saturday is the deadline.

Please make sure you pay your $10.00 this week. Winners take all!!!

Good luck! … and Let this be only the beginning to your quest for a healthy waist line.       Good nutrition is a way of life… NOT a DIET!

Congratulations to you all!

L

WEIGHT LOSS / FAT LOSS…The goal is out there, but how am I going to do it? … We’re here to help!

Nutrition talk next Wednesday, January 28th, 6:30 pm at the gym. (General Fat Loss discussion including food selection and strategies for overcoming our habits.)

Kick off for the South Bank Fat Loss Partner Challenge. YES!!! …Together WE CAN! Your entire South Bank CrossFit Community is going to help you to be successful this time.

Choose your accountability partner… wife, boyfriend, some guy you saw at the gym, running buddy… or whoever you think you can inspire… or who can inspire you. (We can help to pair you up with someone if you like)

  • Percentage body fat loss
  • Percentage inches lost
  • Percentage weight lost

Measurements to be taken (confidentially of course) at the gym. Start date February 1 with 6 weeks to battle it out to become the leanest, meanest version of yourself EVER!

Team with biggest percentage loss will be crowned the champions!

Message Coach Lisa with any questions

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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 games.crossfit.com 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!

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.”

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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.

FAQ

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!

The holidays bring so many wonderful feelings from memories of Christmas sights and yummy treats. It’s all part of our life journey. The holidays don’t have to be a holiday away from your FIT FOR LIFE journey. The Christmas Season can be enjoyed without totally blowing your 11 months of hard work with your nutrition and in the gym. We will all like ourselves a little more in January if we live by the rule, everything in moderation. I’m speaking to those friends who are MIA from the gym because of the holidays. Sometimes we adopt the oh well… it’s the holidays and allow ourselves to totally blow it with the promise of a new day__or month. Maybe we decide that it’s just too hard to eat clean so we give in altogether.

Well make it easy on yourself and take the middle road during the holidays. Instead of your usual 5 days in the gym, you shoot for 3. If you’re a 3 times a week rock star in the gym, shoot for 2. Even one day a week is better than zero. There’s also a middle road with nutrition. How about just a bite of fudge instead of half of the pan? Moderation is egg nog once or twice during the holidays, not a daily trip to Star Bucks for a double sugar-loaded Pumpkin-Spice Latte.

Imagine for a moment that it’s January 5th. How are you feeling? Any regrets? If so… avoid the big sugar, alcohol and skipping your work-out hang-over in January. Make a plan NOW to enjoy this Christmas season without a holiday from your fitness goals.

Coach Lisa, Certified Precision Nutrition

Defending the Crowns – All Cities Open 6

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Next Saturday your coaches will travel to Dallas to compete in the All Cities Open 6 for the second year. We are so excited to represent CFSB again at this awesome competition. Learn all about the event: http://www.allcitiesopen.com/about-aco6

If you want to follow the action it’ll be broadcast live on http://www.floelite.com/

Just like last year we’ll have some family and friends joining us to share the experience. We can’t say enough how much we appreciate the support our entire community gives us as we train for our competitive goals. We are blessed beyond words to share these journeys and experiences with our CFSB family. It would not be worth it if it was just about us.

This year we are defending ACO titles. Last year we didn’t know what to expect and we’re really blown away to walk away with top finishes. It’s a weekend we’ll cherish because in this sport finishing #1 in any competition is a rarity. So when the stars line up you are very humbled and appreciative that it happens.

With that said our goal is the same as last year: give it 100% and let the results take care of themselves. The ACO 6 is the only competition we are doing prior to the CrossFit Games Open in February. So as we soak in another ACO experience we’ll be thinking about all of you and trying to make you proud.

Your Coaches,

Jeff & Lisa

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South Bank Runners,

We’re approaching the highest mileage on your long runs. How are you feeling? Continue to play with your nutrition and clothing on your long runs so that you have the perfect plan for whatever mother nature delivers on race day.

  • Make sure to MAINTAIN GOOD HYDRATION during the week and not just for long runs. Its easy to get busy and go all day without drinking water. I suggest that you carry a bottle with you all day long and drink it.
  • The holidays ARE HERE! Remember your goal and DO NOT OVER INDULGE. Running really S*%#s with a hangover. (from alcohol or food)
  • Try not to get sick. Be mindful of crowds and wash your hands very often. At the VERY FIRST signs of a cold…ZYCAM works like magic to ward it off. You may want to purchase some to have ready. 

Week 9:

Monday: CrossFit only

Tuesday: CrossFit only

Wednesday: CrossFit only

Thursday: One hour run @ 70% (Run at a pace that feels good.)

Friday: CrossFit only

Saturday / Sunday: REST one day and Run the other day for 90 minutes @ 70%. (Stay at a comfortable pace but try your best NOT to WALK.)

The Calvary TURKEY TROT is a great 5K and you can do that on Thursday and just add to it before or after. 

Happy Thanksgiving! You guys are doing so well! Keep it up!

L

 

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