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!

Men… Keep scrolling. This article is FOR WOMEN ONLY!

At the risk of grossing out my guy friends, and totally going against my husband’s wishes I write this post.

Ladies, there is a solution(s) for bladder leakage during double-unders.

Long before CrossFit and double-unders women have been embarrassed by bladder leakage while running, jumping, sneezing, and laughing. CrossFit came along and if double-unders are not hard enough, we have to sweat out the chance of having an accident in the middle of our workout. Bounding box jumps and the pressure on the bladder with heavy lifting also bring on uncontrolled, and embarrassing bladder issues. The issue is so big CrossFit did a story on it.

A while back I discovered a solution and would like to share with anyone who has not yet found the secret.

Using a tampon works to control leaks. In my experience the best product on the market is the Platex Gentle Glide – Ultra. I have tried other brands and sizes with results to a lesser degree. The Ultra has been 100%.

The product works by putting pressure on the urethra and preventing leaks.

Trust me when I say that not worrying about bladder control in a workout makes it a whole new workout.

I’ve now heard of a couple of new products on the market and have not yet tried them. Poise has an OTC product called Impressa Bladder Supports. They are disposable and work the same way.

So ladies… FREE YOURSELVES to run, jump, laugh, and LIVE without worrying about your bladder.

CAUTION: As we have always heard there is some risk with the use of a tampon. Tampons should not be left in greater than 6 hours to prevent Toxic Shock Syndrome. 

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



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!


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!

FullSizeRender-2 copy

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

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

↑ Top of Page