Meet Miranda!
What led you to join the CrossFit Protocol family (and how long have you been a member)? I was originally introduced to Crossfit about 5 years ago when my mom joined. I had never heard of it at that time so I wasn’t quite sure what it was about. Eventually, I started to come on Saturdays and do an occasional weekday drop ins. Because I am a student at Troy University, my membership only consists of a full summer 2 years ago and dropping in as much as possible during school breaks.
What is your past fitness/sports/exercise history? I have always been pretty active ever since I was little. I joined the cross country and track team in the 7th grade. I was on the JV team until 9th grade when I joined the varsity team. In track, I ran the 800m and 1600m races.
What did you think about CrossFit before you started? I really enjoyed CrossFit when I first started. I loved how it felt like a community of people that just wanted to cheer you on and support you. I have always had a hard time exercising on my own at gyms so having a group of people and a coach to keep me accountable is super helpful.
How do you feel about CrossFit now that you’ve been doing it for some time? I still feel the same about CrossFit! I love how it is very welcoming and makes you feel like you’re part of a family.
Tell us about any results you’ve experienced as a result of CrossFit. I haven’t been coming to CrossFit consistently until recently because of being away at school so I haven’t had any huge results yet. The main thing I notice is that I feel way more energized. I also have already noticed a change in my flexibility and endurance.
How has CrossFit affected you in your regular life? In my day to day life, CrossFit has made me feel more confident and it has also encouraged me to eat healthier and not just sit around and eat junk food!
If you could pick one exercise that you never had to do again, what would it be? Anything involving the bike!
Tell us one thing about you that we might not know. I am graduating from college in July and getting married in August! I love traveling, photography, dogs, music, and scary movies!
Miranda and her mom, Hedy.
What is your definition of “healthy eating”? How do you eat? What’s your favorite “off plan” meal? In my opinion, healthy eating is more than just making sure you’re eating your veggies. I think it is eating a good balance of macros and limiting the amount of processed food you intake. Try to eat food as it comes straight from the Earth. Also, healthy eating isn’t healthy if you’re constantly depriving or restricting yourself. Be sure to allow yourself to enjoy the little things in life like ice cream and pizza every once in a while!
The way I eat has varied greatly over my college years. I have tried several different diets such as vegetarianism and keto. Although these diets had really good benefits, I have decided that I feel my best when I eat a healthy blend of whole foods without overloading my portions. I try to start every day with either eggs or oatmeal and maybe some fruit. For lunch and dinner I usually just eat a lean protein, whole carb, and a lot of veggies. I also have been working harder to drink more water which can help greatly if you struggle with overeating because it will help make you feel fuller than you actually are.
My favorite “Cheat Meal” is usually something covered in queso or a bowl of cereal. Frosted Flakes and Cinnamon Toast Crunch are my favorites. No shame. Oh and BREAD.
What’s your biggest CrossFit accomplishment? Since I haven’t been coming regularly until recently, I think my biggest accomplishment so far has been showing up for 5 am CrossFit with my mom even when its reeallllyy hard. My goals for the future though are to run a sub 9 minute mile, bench 70lbs for my 1RM, and deadlift 140 lbs.
What goal are you currently working on and how do you plan to attain it? My current goal besides from ones above is to get in the best shape I can for my wedding!
If you could design your own WOD, what would it look like? My favorite WODs are the super basic ones with basic movements. I don’t like to make things complicated. If I created my own WOD it would consists of exercises that are easy for most people to do:
15 min AMRAP
40 m sled push
10 box jumps
15 ab mat situps
Why did you want to intern at CFP? As an intern at CFP, I would like to learn everything that is involved with running a fitness facility. I would also like to know more about personal training and training large groups.
What are your career goals? My goals for the future are to get an ACSM certification and then possibly go on to PTA school. I would also like to maybe make something of my photography one day.
What is the best advice you have for someone who may be interested in checking out our gym? My advice for anyone who is interested in checking out Protocol would be to just do it! Everyone is very nice and welcoming and you will not regret it.
Meet Hedy!
What led you to join the CrossFit Protocol family (and how long have you been a member)? It was the only Crossfit Box in Decatur. I saw someone from the school wear one of their T-shirts, so I asked her about it. She encouraged me to give it a try. She said it was a good time to get started because they were about to have their first 101 Class in their new building. In August I will celebrate my 5th anniversary!
What is your past fitness/sports/exercise history? None. I was happy if I walked the dog 2 miles.
What did you think about CrossFit before you started? I knew I needed to start regular exercise. I really wanted to learn more about weight lifting. I knew nothing about CrossFit except that it would be different everyday and someone would tell me what to do. I liked the idea of someone telling me what my exercises would be because when I did try to go to a gym, I never knew how to utilize the equipment. I thought of CrossFit as a way to learn from someone.
How do you feel about CrossFit now that you’ve been doing it for some time? I LOVE IT...in a weird sort of way!
Tell us about any results you’ve experienced as a result of CrossFit. Of course, physically stronger, and I have a huge improvement in my endurance. I am more toned and have maintained a little higher than average muscle mass for women my age. It also helps me mentally and emotionally. I have met so many wonderful people I never would have met. My hour at Protocol is “my time” of the day. It has improved my mental and emotional health just as much as my physical health.
How has CrossFit affected you in your regular life? Daily activities are easier. For example, hauling in groceries, squatting to clean and retrieving items out of cabinets. My adult children call me to help move furniture when they have moved to different dorms or apartments! When I take my son to Pt. Mallard, I “play” more than moms who are 10-20 years younger than me.
If you could pick one exercise that you never had to do again, what would it be? I can only pick just 1?
Tell us one thing about you that we might not know. I played clarinet in high school and even in college band.
Tell us anything else about yourself that you want us to know! I was a military wife and have been allowed to travel and live in different parts of the country...complements of the U. S. Army and my adventurous husband!
What is your definition of “healthy eating”? How do you eat? What’s your favorite “off plan” meal? Healthy eating to me is home cooking..or the phrase “cooked from scratch”. I was raised in the generation or in a family where eating out was an exception or a special treat. It was very rare to eat out. My favorite “off plan” meal would go back to my childhood in South Louisiana. Even when I go home now, I go to get my favorite Shrimp Poboy!
What’s your biggest CrossFit accomplishment? Not dying or having to have medical life-saving intervention! More specifically, running a mile without walking. I cried actual tears when I did that. Also, jumping on a 20 inch box was a huge accomplishment for me. Oh, and deadlifting 205 lbs.
What goal are you currently working on and how do you plan to attain it? I would love to get a real pull-up and do double unders with ease.
If you could design your own WOD, what would it look like? It would definitely not include sleds!
What is the best advice you have for someone who may be interested in checking out our gym? Please don’t think you have to be “in shape” to try CrossFit. CrossFit and Protocol are literally for everyone at whatever physical level they are at when they begin to work out. An 80 year old can work out in the same class as a 20 year old. Every workout can and is modified to each athlete’s ability. The day-to-day functional benefits are worth every penny and every drop of sweat. I always tell people that saying you can’t do CrossFit because you aren’t “fit” is like saying, “Well, I can’t swim because I’m not Michael Phelps, or I better not try golf because I’m not Tiger Woods.” Protocol is the most accepting gym in Decatur. No one will stare at you. Everyone encourages each other. Everyone is on their own unique physical journey. One of the best pieces of advice was given to me by Adam...”it’s about your journey, not theirs.” I was the only one in the class jumping on a 12 inch box when he told me this. Everyone else was jumping on a big box. If I would have let the abilities of other athletes discourage me, I would never be reaping the benefits of my almost 5 year long CrossFit journey.
Meet Emily!
Emily LaRue recently became a certified Level I CrossFit Coach! Read Emily’s story below.
What are your hobbies? Anything outdoorsy or athletic like running and CrossFit (obviously), but also vacationing and reading.
What do you do in “real life”? I am a Physical Therapist.
Please tell us a little about your personal life. I’m married, we have one fur child named Trooper and we live in Priceville.
What led you to join the CrossFit Protocol family? My husband Robbie and I have been members for just over 2 years.
What is your past fitness/sports/exercise history? I played soccer in high school, I was always active and doing things like running and ultimate Frisbee.
What did you think about CrossFit before you started? People were crazy!!
How do you feel about CrossFit now that you’ve been doing it for some time? I’m crazy! LOL, I love it and can’t imagine not sweating with what has become my family!
How has CrossFit affected you in your regular life; tell us about any results you’ve experienced as a result of CrossFit? I am stronger than I have ever been, doing things like pull ups that I have never been able to do, and have seen an improvement in things like running without training like I did prior to CrossFit! I am more aware of my nutrition and overall what it means to be healthy and in shape without looking at my weight on a scale!
If you could pick one exercise that you never had to do again, what would it be? Oh man….thrusters?? Assault bike? Sleds?
Tell us one thing about you that we might not know. I grew up playing piano and violin with my sisters.
What’s your biggest CrossFit accomplishment? I love that I can do things like pull ups, toes to bar, and chest to bar movements because I have never been strong in my upper body and never thought I would be doing things like that! I have occasionally done a muscle up!
What goal are you currently working on and how do you plan to attain it? I want to be more consistent with muscle ups and eventually be able to do ring muscle ups. I also need to master double unders!!
Why did you want to become a coach? One of my favorite things about my real job is helping people get back to doing the things they love without hurting. A crucial part of my job is educating them on functional activities and returning to normal life safely, without pain, and with tools they need to keep the gains they made in therapy. I love coaching CrossFit because I get to do some of those same things but in a different setting and intensity level. I love finding new things my body is capable of doing and getting to be a part of other people’s journeys of finding those things too.
If you had to pick only one thing that most athletes should work on, what is it and why? Their mental game. For me that’s more than half of the battle in a workout where my mind says stop but I know my body has more, it’s just convincing myself I can go further than my mind tells me I can!
What is the top subject you consider yourself an expert in? I don’t know that I’m an expert in any one particular thing but I feel like my profession lends itself to be good at mobility work, scales and modifications and the overall onboarding process. I do love squats and have a good foundation for that movement so I am decent with working at that lift.
What is the best advice you have for someone who may be interested in checking out our gym? Don’t be scared! Give it a shot! It truly is for any fitness level, you’ll love the people and community, and will fall in love with putting in hard work and seeing results you’ve never seen before and will be shocked at what you’re truly capable of!
Meet Robbie!
Robbie LaRue has been a long time member and is now a Certified CrossFit Coach! We are excited to welcome him officially to the coaching staff.
What are your hobbies? Hobbies include Crossfit, OCR events, hunting and fishing, and working on the farm.
What do you do in “real life”? In real life I am a Project Manager for a Construction Company.
Please tell us a little about your personal life. I am 29 years old. I am married to a great woman, Emily LaRue. We have an American Bulldog named Trooper. I attended Auburn University where I received a degree in Civil Engineering. I lived in Nashville, Tennessee for 1 1/2 years. When Emily and I got married, we lived in Owens Crossroads, Alabama and then in May of 2017 we moved to Priceville.
What led you to join the CrossFit Protocol family? I started CrossFit in December 2017. I first became interested in CrossFit in college, but never was fully engaged in the methodology. After Emily and I moved to Priceville, I heard from a friend that CrossFit Protocol was one of the best gyms around, so I thought that I would give it a shot. I have been hooked ever since.
What is your past fitness/sports/exercise history? Prior to CrossFit, I played sports in high school and intramural sports in college. I have always been a bit of a gym rat, mostly in the traditional bodybuilding/”globogym” setting.
What did you think about CrossFit before you started? I thought that the methodology was sound but that the workouts were a bit on the short side. It felt like you had to spend hours at the gym to get results.
How do you feel about CrossFit now that you’ve been doing it for some time? I now see that working in the aerobic pathway, you can not only improve your strength but that through the methodology of CrossFit (constantly varied functional movements done at a high intensity), you can see significant improvements to your anaerobic capacity as well.
How has CrossFit affected you in your regular life; tell us about any results you’ve experienced as a result of CrossFit? I would have to say the biggest way that CrossFit has affected my regular life is completely non fitness-related. Yes, I am strong and I can run faster and do gymnastics, but it is the family that Emily and I have become a part of that has changed our life. I met some of my favorite people in the world at CrossFit Protocol. The CrossFit community has made the biggest impact on my life.
If you could pick one exercise that you never had to do again, what would it be? Strict Handstand Push Ups.
Tell us one thing about you that we might not know. I am afraid of Flamingos.
What’s your biggest CrossFit accomplishment? It took me two years to be able to do double-unders. A few weeks ago, I hit a set of 100 unbroken.
What goal are you currently working on and how do you plan to attain it? I am in the process of learning to handstand walk. I am trying to spend 30 min, 3x per week on this skill.
Why did you want to become a coach? After Emily joined the gym, I realized that I was more excited to see her meet her goal than I was to hit my own goals. I just have a passion for helping others succeed.
If you had to pick only one thing that most athletes should work on, what is it? Setting goals and developing a plan to meet them.
What is the top subject you consider yourself an expert in? Goal setting and execution of a plan to meet those goals.
What is the best advice you have for someone who may be interested in checking out our gym? Just try it for two weeks. I bet that after two weeks you will have realized two things, 1. you are not in as good shape as you thought, and 2. the Protocol community is second to none and you cannot get enough of it.
Meet Carrie!
What led you to join the CrossFit Protocol family (and how long have you been a member)?
I knew I wanted to do something to get back into shape, I am in my 40’s and wanted to be able to keep up with two active boys. I knew Jessica was doing CrossFit and asked a few questions…next thing I know some guy named Adam was calling me (lol)! I have been doing CrossFit for eight months now.
What is your past fitness/sports/exercise history?
I played high school volleyball, softball and a little college softball. I have always loved sports and enjoyed going to the gym, doing weights and cardio. I just got bored and had a hard time staying motivated.
What did you think about CrossFit before you started?
I was very intimidated by CrossFit, honestly a little scared!
How do you feel about CrossFit now that you’ve been doing it for some time?
Love it!! I look forward to working out every day and feel bad when I have to miss!!
Tell us about any results you’ve experienced as a result of CrossFit.
I love feeling strong and that my boys think mom’s muscles are cool! Bonus is that I have also lost 15 pounds!
How has CrossFit affected you in your regular life?
I have changed the way I live because of CrossFit, eating healthier and making it a habit to be active even when I am not at the gym.
If you could pick one exercise that you never had to do again, what would it be?
100%...Snatches.
Tell us one thing about you that we might not know.
I am very competitive! VERY.
What is your definition of “healthy eating”? How do you eat? What’s your favorite “off plan” meal?
The changes I have made in my diet are focusing on eating clean and trying to focus on eating in a way that is easy to sustain, if it is too hard it is going to be too easy to make bad decisions!! My “off plan” meal is always Mexican!!
What’s your biggest CrossFit accomplishment?
PR back squat of 195 lbs (April 8th).
What goal are you currently working on and how do you plan to attain it?
Double-unders, mainly because I am tired of leaving the gym with whip marks! I am just praying for it to “click” like everyone says and practicing on them at home.
If you could design your own WOD, what would it look like?
Partner WOD (I love partner WODs!), and it would involve rowing, sleds, wall balls and sit-ups.
What is the best advice you have for someone who may be interested in checking out our gym?
Try it! CrossFit may not be for everyone, but you won’t know until you try it. Make yourself commit to 3 months, when you see how far you can come in a short period of time you will be hooked!!!