Meal Of The Day


Kevin Sunn

Deadlift Max:  445
Backsquat Max:
Got Muscle-ups:
1 mile run jog: 

Name:  Kevin Sunn
Age:  39
Occupation:  Estate planning, probate and business attorney
Favorite WOD:
  Grace (30 reps Clean & Jerk)
Favorite Lift:
  Squat clean thrusters

How long have you been CrossFitting?  1 year and 3 months
Which class time do you usually attend? 
5:15 p.m.
How did you find CrossFit?
  Keith Stringer (fellow Clear Lake Crossfitter).  I got tired of sitting at the bar listening to him say how hard his “WODS” were (whatever the hell those were).  I was working out a little on the side so I thought I’d humor and do a workout.  I figured I’d finish ahead of him and of course rub it in from there on out.  The first WOD not only kicked my ass but may be the toughest wod I’ve done since joining.  Jen came up with a brilliant idea to do 400 meter lunges while carrying 25 or 45 lbs overhead (I don’t think Ben has let her game plan a WOD since).  I made it 300 meters without weight and couldn’t wait to come back the next week, which is how long it took me to get feeling back in my legs.

What is your athletic background?  I played organized sports (football, baseball and basketball) from the age of five through my senior year of high school.  Since high school, I’ve followed the trend of working out every other month.  Once my clothes started to get tight, I’d hit the gym for another month.  It was much cheaper to pay a monthly gym membership than buy a new wardrobe.

How has CrossFit changed your life, lifestyle, level of fitness?  I no longer look at working out as work.  Crossfit is the one thing that I have consistently stuck to when it comes to my health and fitness.  If I miss a week, it is planned in advance to let my body heal and I am right back in the box the following Monday.  I am still my hardest critic when it comes to my level of fitness and I still want rock hard abs (DAMN YOU BEER!!!  Why are you so delicious!), but I have seen my body transform over the past year or so and it is certainly an ego boost when others notice as well.  Crossfit has not only changed my life but has become a way of life for me.  I now attack my work and daily routine of life with as much passion and tenacity as I do a WOD …. 3, 2, 1 GO!

What motivates/inspires you?  The honey badger, it’s pretty bad ass.  It has been referred to as the most fearless animal in all of the animal kingdom…it really doesn’t give a shit.  See

What is your proudest (CF) achievement?  My 7:45 mile time.  I know it’s slow by most standards but if you have seen me in action, you’d know this is kind of a big deal.

Name one goal/personal achievement that you would like to achieve through CrossFit. Complete Amanda (9-7-5 muscle ups, squat snatch) in less than 12 minutes.

Hobbies/Interests outside of CrossFit?  UT football, golf, Texas Hold’em, “sprint” tris, reading, hanging out with family and friends.

What is your favorite cheat meal?  Assuming beer doesn’t count as a meal (which I beg to differ), then chips and salsa.

Any advice for new members?  For brand new members, my advice would be to commit to at least one month, no matter what.  Don’t get caught up on what others are lifting (we all had a first day, first week and first month).  Learn technique before you even think about loading the bar down.  It’s for your safety and will pay huge dividends in the long run. 

Have you met Pukie?  Just once.

We are pretty sure before Kevin our theory that you can't squat from your toes was valid. Then Mr. Calf Muscles's like he had little superheroes in his calves working overtime to do amazing feats. Seriously, he is a calf-elte (ha, athlete) that has gained SUCH success in all aspects of fitness. Always up for whatever we throw at him, we know he will give it hell, and have fun while doing it. It's that attitude that makes him more than a client, he is a friend to us at CLCF. So glad we finally challenged you enough to stick around!


Anne "Lil Engine" Shroyer

Deadlift max: 145
Backsquat max: need to retest, but about 83
Got muscle-ups? umm, nope; BUT, I think I can I think I can I think I can….  
One mile run: Pretty darn slow but I’m working on it! Probably around 10 min

Name: Anne “Lil Engine” Shroyer
Age: 23
Occupation: Grad student
Favorite WOD: Anything with situps, pushups, and doubleunders
Favorite Lift: Deadlift

How long have you been CrossFitting? Approaching my 6 month mark

Which class time do you usually attend? 6 am

How did you find CrossFit? Through the lovely Mrs. AJ Rodrigue

What is your athletic background?
Growing up, I did everything I could to avoid athletics. I think it was primarily because school sports programs typically were developed for those who naturally were athletically inclined. Even my middle school gym teacher made life a living hell because I couldn’t run as hard or fast as the other girls. Fitness, like any other skill, is one that should be developed from the individual’s current level. Kids so often are set up for failure in this realm (and the marketing for video games and fast food certainly doesn’t help)! In high school I somehow got involved in the martial arts and fell in love with it. I was really encouraged at my school, and through lots of determination and really hard work earned two 2nd degree black belts (karate and jiu jitsu).

How has CrossFit changed your life, lifestyle, level of fitness?
A better question would be: how hasn’t it?? After I moved away to college I couldn’t find a comparable martial arts school and completely fell out of the fitness realm. I got sluggish, and my health was definitely compromised. CrossFit has brought me to a level of fitness I have never been at before. I’ve totally changed my eating habits (and am still getting better!), and I know no matter where life takes me that my desire to live a healthy, fit, and happy lifestyle will definitely be coming with me!

What motivates/inspires you?
People who attack challenging situations like a WOD. My hero is anyone who battles the harder parts of life with focus and dedication, and somehow comes out better and stronger because of it. Also, I have a very deep admiration for people who are completely selfless and loving. I’ve gotten to know quite a few people like that here

What is your proudest (CF) achievement?
I was pretty darn proud to get my DUs, but that was somehow the one thing that came easy to me in CrossFit! To be honest, my proudest CrossFit achievement is being able to complete a WOD that I never thought feasible – like Kelly.

Name one goal/personal achievement that you would like to achieve through CrossFit:
Sorry, but not possible to list just 1! But my tops are: To get on the ‘Annie’ board, to get an unassisted pull up, and to start competing ASAP (and to do so standard one day).

Hobbies/Interests outside of CrossFit?
Well, to be honest CrossFit is my hobby. I feel like it’s my chance to put down my studies, step away from my work, and do something super fun that makes me a healthier and stronger person. When I get the chance, I really like to go and visit my family and friends in Florida, lay out on a real beach, or take a daytrip to go snorkeling in the keys. I really want to get my scuba diving certification one of these days!

What is your favorite cheat meal? Wine and pasta, baby!

Any advice for new members?
CrossFit is just as much a mental activity as it is a physical activity (if not more so!). Persistence is probably the best weapon you can bring into the arena with you; seriously, I wish Advocare could bottle the stuff. You may get frustrated because you just can’t seem to get those (*ahem *) squats quite right, but you will never get them right if you stop trying - just like you will never get doubleunders if you only practice singles.  Just keep chugging along, my friends!

Have you met Pukie?
Not yet, although almost on a couple occasions. The worst is anything with running – especially when it involves going by the doughnut shop or garbage trucks!


CIndy Sitton

Deadlift Max: 205
Backsquat Max:
Got Muscle-ups:  Nope
1 mile run:

Name: Cindy Renaudo
Age:45 (46 in June)
Occupation: Treasury Manager
Favorite WOD: Any one that I finish! 
Favorite Lift: Dead Lift

How long have you been CrossFitting? May will be one year for personal training start (on Ramp was last June)
Which class time do you usually attend? 5:15 AM
How did you find CrossFit? A friend at work talked about it and I saw how great he looked and felt (he’s my age).  I bookmarked CLCF for one month before I had the nerve to call and schedule an evaluation session.

What is your athletic background? I swam as a kid and rode horses (equestrian competitions) Lifted weights in college and taught aerobics…other than that, not much.
How has CrossFit changed your life, lifestyle, level of fitness? OMG!  I can’t even begin to tell you!  First off, I’m now in better shape than my “beef head” husband.  Second, I’ve gone from a tight fitting size 14 to a size 6/8!  I don’t fear physical activity.  I took care of my sick mother for a few months and had to lift her from chair to scooter and such.  I could hold her upright with no fear and if needed I could have lifted her since she only weighed 125lbs. 

What motivates/inspires you? Those who know me well know that I owe everything I have to God.  A friend once put into perspective the diet that I follow to control my Lupus when she said that it was just a matter of being obedient to God’s will for my body.  I’ve never forgotten that, even though the red wine and martini’s that I do enjoy probably weren’t on His list, I try to eat fairly clean.  Cross Fit has been GREAT for me!  Not only does it challenge me to push harder, to push through the pain and feel proud of my accomplishments, I found somewhere that people don’t think what I eat is funny!  Not to mention everyone is so welcoming, supportive and truly care about each other!  I cycle through my times of wanting to be able to compete with my times of just being grateful that I can accomplish a WOD!   I recently watched my mother’s health deteriorate rapidly and swore I would take better care of myself so I didn’t end up like that.  Cross Fit will help me meet that goal.

What is your proudest (CF) achievement?  Being able to do DT and beat my old time!  NEVER thought I would do that!  Also, when I was able to do an unassisted pull up and a double under. 

Name one goal/personal achievement that you would like to achieve through CrossFit.  Don’t know if I’ll ever get it but I want to be able to do a snatch well.

Hobbies/Interests outside of CrossFit?  Ministry work through the Church, reading, stained glass work, wine!
What is your favorite cheat meal? Lobster with butter sauce!

Any advice for new members?  Don’t quit!  Never, ever give up and don’t feel bad if you can’t do something!  Remember you can do anything you put your mind to but you may have to throw your pride and ego out the window and work up to it, but the results are worth the effort!

Have you met Pukie? No, I can gladly say I’ve not met him although there were times that I wanted to know him!

AH, how we remember Cindy's first few months...very willing to work hard, and wanting to look hot for herself. Well, she is there, and she is truly setting an amazing example to her daughter, Sarah, whom she brought and joined after Cindy loved it. How awesome is it that she brings her daughter to CrossFit! Proud of how far she has come, and she is very quickly becomeiong a force to be reckoned with!


Jay Sims

Important Stats:

Deadlift Max: 415lbs
Backsquat Max: 315lbs
Got Muscle-ups: Completed 1 (and only 1) Nov. 12, 2010
1 mile run: *shrugs*...I drive miles, I don't run

Name: Jamian Lattin-Sims
Age: 30
Occupation: Project Engineer/Manager
Favorite WOD: Isabel...Miss Izzy if ya nazztee
Favorite Lift: The Power's a full body lift that kicks my arse...thus I love it #weird

How long have you been CrossFitting? 1 year and 2 months
Which class time do you usually attend? 4:15pm, but a new fan of the newly added 7am class
How did you find CrossFit? A friend/coworker who is a gymnast and says he told me about it because it's crazy and I'm crazy so he figured we'd fall in love...He was right! (mind you he's never been to a box in his life...smh)

What is your athletic background? I played organized sports (basketball, track and field, basketball) elementary until my sophomore year in high school. Yet, stayed active with family and friends through sports and other outdoor activities after that.

How has CrossFit changed your life, lifestyle, level of fitness? There is not enough space for me to write but let me try and sum it up. I found CrossFit at the lowest point of my life. Didn't really care for myself at the time and I was mentally, emotionally, and spiritually drained...not to mention I was out of shape physically. Within my first 4 months at CLCF, I had went from a -4 to a 8 in my self-esteem/confidence level. I felt like I was getting back to being the Jay I was use to. My family and friends could not only see the difference in my physical body but also in my overall attitude. As I continue to CrossFit: I strategize how I will attack my WOD of the day better known as life, I refuse to get a DNF in my life even if certain tasks take me longer than others, I make sure I encourage family and friends when they have difficult challenges in their lives, and much more. Oh yeah, my level of fitness is beyond believable to me...why didn't I have this in high school. So yeah you guessed it; I'm Citius, Altius, Fortius!!!

What motivates/inspires you? Jesus Christ...He had to be the ultimate crossfitter! My daughter, son, sister, parents, friends, and my box. And Life inspires me...some didn't wake up this morning, but for some reason I was given another chance...I should be inspired to make it a great day. #CarpeDiem

What is your proudest (CF) achievement? When someone told me that they only finished the WOD because of my encouragement. #tear

Name one goal/personal achievement that you would like to achieve through CrossFit. To be a walking billboard letting the world know how CrossFit is for everyone (yes, even "ordinary" people) and it will change your life!!!

Hobbies/Interests outside of CrossFit? Teaching/Mentoring middle to high school students, playing cards and dominoes with family and friends, being outside (when it's less than 100 degrees), playing basketball/tennis/flag football, traveling, watching football anytime, basketball during the playoffs, baseball during the World Series.
What is your favorite cheat meal? Some good, hot french fries...the devil I tell ya....oh and peach cobbler or banana pudding.

Any advice for new members? I stole this from CLCF...but CHECK YOUR EGO at the door!!!! It's the best advice for crossfit and life. Just attack as hard as "you" can. Even if you're competitive, get over that people in the box are half your size, lift as much or more than you, and beat your time by 4 mins plus! Once you train your mind that the concept should be "Me vs. Me" and that you're there to encourage or get encouraged by everyone else in the is only then that you'll be able to fully experience this thing we all have come to love known as Crossfit. Plus in the long run as you try to be better than you were yesterday, you'll eventually beat that fire-breather in a WOD or two

Have you met Pukie? No, but I met his son, Yuckie...and soon after it became my "post workout recovery"

We remember when Jay first joined us...he always had a lot of will and determination to work. He has emerged as a leader in the gym, setting a model for all to follow with his amazing success and his constant encouragement to others. Yes, he is one dude we are glad to have on our 'team' as he knows how to rally a group.

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