Candace Fraser


January 3, 2014 will mark my one year anniversary here at CrossFit Woodbridge.  My BFF Kelly Mine, called me up that first snowing, sleeting freezing cold morning and told me to wear my running shoes.  I was introduced to CF through “Nancy” and Lloyd.   I walked/ran those 5 rounds of 400m and used an empty pink bar to do the overhead squats.  I came back from my last run to find a medicine ball in my way.  I kicked it away and with a big smile Lloyd said, “Noooo, put it back.”  It was for me to squat down to!  Our love/hate relationship began on that day .    

A big challenge I had was not feeling guilty about devoting so much time to myself.  I can’t say enough about how thankful I am to have the complete support of my husband and daughters.  They have been my biggest fans, constantly cheering me on!

I am not the same person who walked into the box a year ago.  CF has provided me with an opportunity to conquer fears.  I used to avoid pain, but now I come back for more!!  Yay for pain, the good kind!!

My concept of beauty has changed.  I’m more comfortable with who I am than I ever have been!  I love becoming strong.  I love the muscles.  I love finally feeling healthy for the first time in my adult life.  I love strong me!   Yay for muscles!!  I would not have said that a year ago!! 

Dan, our box is great because of the talented team of coaches you have assembled.  I thank you all for seeing potential in me that I would never have seen myself!!  If someone told me last Christmas that I would be climbing ropes, doing pull-ups, weight-lifting and handstand push-ups I would think they were insane!!

I also learned this past year that, for me personally, trying to eat a strict paleo diet while doing CrossFit leads to starvation.  I will always be thankful for coach Wendy, who gently grabbed my weak skinny arm, looked me in the eyes and told me to, “EAT Candace, EAT!  You need CARBS!!”  Those were wonderful words to hear!!  Yay for food!

One of my favorite parts of CF is cheering others on and being cheered on!!  Elysia, said to me recently, “Candace, you’re stronger than you think you are.”  Simple words spoken can make such a difference.  Jen Voss stuck by me through “Badger’s” 90 pull-ups.  JV believed I could get through it without a band!  She put up with my angry, dirty looks and getting mad at her for counting down!  I love that we encourage each other like that!!  I have met so many amazing friends this year.

CF has helped to bring two of my biggest weaknesses into perspective, perfectionism and always trying to please people.  Both are impossible to achieve.  Every workout provides a new opportunity for growth and I have to WANT that growth myself.   I love opportunities for fun competition and to push myself beyond what I thought was my limit. 

I cannot be all things to all people.  What I can be is a strong healthy person that does life well.   I truly believe I’m a better wife, mom and friend now.

One of my daughters said this past week, “Mom, crossfit has really become a natural part of our lives, like eating, drinking and breathing.  I can’t imagine not doing it!”  

Thank you everyone and Happy New Year!!

~Candace Fraser

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The Barden Family

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Jenn Voss

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Caroline CMAD Madison

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Amanda Bryson

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Joe Yoswa

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CrossFit.com Hero WOD

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Maria Lampros

Maria’s Testimonial from Nick Roush on Vimeo.

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Hannes Johannson


Coming from our 2nd place finisher in the Whole Life Challenge:

I joined CrossFit about five months ago to work on my health and fitness.  I had always been fit but somehow life got in the way and the pounds and inches began to stack up.  I started working out on my own, at work, but I soon realized that didn’t accomplish what I needed nor did it provide the fun environment necessary to make it last.  I had heard about CrossFit when I was in Iceland earlier in the year and again from my daughter whose friend is an avid CrossFitter, so I decided to look it up online.  I found CrossFit Woodbridge, contacted Dan and things were set in motion….haven’t looked back since.  

I can admit that I was a bit intimidated after showing up for the first time to observe a class.  The WOD was “Angie”!!  I recall thinking to myself “this is crazy……but wow I have to do this!!”  I mean, really, who wants to, or can, do 100 pull-ups, push-ups, sit-ups and squats?  It’s insane, I couldn’t do one pull-up, but the people in the class did it!  Some were fast while others took longer; some had the assistance of rubber bands for the pull-ups but one way or another everyone managed to get through the workout!  That’s what intrigued me — everyone got through it at their own pace and that was ok!  That is exactly the cool thing about CrossFit, anyone can do it as all they have to do is adjust each movement to their level.   I realized that day that in order for me to do this I had to be willing to check my ego at the door…..I did and although I still hear the “ego voice” every now and then I ignore it and just keep going knowing that’s the only way l will reach my goals!  

A couple of months into my membership the box announced the Whole Life Challenge. It was an eight week challenge that basically requires you to think about food differently than before, emphasizes the importance of exercise every day (even as little as ten minutes of active recovery), along with ten minutes of daily mobility and taking fish oil every day.  The biggest challenge for me was to stay away from all sugars as it didn’t take me long to realize that much of what I ate and drank included sugar!! It’s not rocket science but it sure works!  I lost a total of sixteen inches of my body and haven’t felt this healthy and fit in a very long time.  I will definitely continue to follow the basic principles of this challenge! 

I grew up being very active in sports and played soccer at a high level, including in college.  I’ve coached soccer and consider myself a true soccer fan.  It didn’t take me long to realize that CrossFit is more than just another way to get fit, it’s a fantastic way for athletes of all sports to bring their game to the next level!  Coming to that realization I quickly enrolled two of my kids in CrossFit (one in CrossFit Kids) and they love it and have both found improvements in the way they play the game.  They are stronger, leaner, quicker and faster but the transformation has just started as they only recently signed up.  

CrossFit has become an important part of my life, I started out with going 3 days per week but soon realized I wanted more so I signed up for the unlimited package.  I know it works as long as I just show up and try my best!  The coaches, Dan, Nick, Lloyd and Eve are all fantastic and the environment at the box is great thanks to their leadership!  They make sure that every exercise is done properly as that maximizes results and helps prevent injuries.  The membership is energized and motivated to not only improve themselves but also to help and encourage those around them.  The atmosphere is unique…..there is just something there that I can’t quite put my finger on…..it’s just a very cool box!


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Jared Johnson

Your local New Orleanian here…I still consider myself new to the area, even though I’ve been here since 2005. I Lived in Bowie until 2008…Lorton until 2009…got married, moved to Woodbridge…had my first son…then got fat…lol.  My wife didn’t gain a pound, but I gained 50.  I couldn’t even make it up my stairs without panting.  I started thinking, if I kept this lifestyle going, how was I going to play with my son?  What type of role model would I be eating whole pizzas and a dozen donuts in one sitting (yep, that was me)?  

I had a couple of friends that were doing CrossFit, and one of them told me there was a “CrossFit Woodbridge” near my house.  I sat on this information for about 4 months, telling myself that I would check it out one day.  Then, a phone conversation with my Dad made me reach out and contact the gym.  My Dad told me, “Son, you’re getting fat”.  I mean, I knew it, and so did my friends and family but, my Dad was the only one who had the courage to let me know.

When I did my introductory WOD, I almost didn’t sign up.  I could barley breathe. But, I hate being told I can’t do something, and for the first time in my life, I was telling this to myself.  I wouldn’t let me beat me anymore.  I wanted to take control of my weight, eating habits, and life…so I signed up.

I joined CFW in June (Weight: 250 lbs, Waist: 43 in., Hips: 50 in.).  By July, I was seeing amazing results (Weight: 225 lbs, Waist: 39 in., Hips: 47 in.).  August was even better  (Weight: 217 lbs, Waist: 36 in., Hips: 45 in.). September was better than August  (Weight: 207 lbs, Waist: 34 in., Hips: 44 in.).  I mean, you get the point.  My goal was to reach 200 lbs, but as of yesterday I have exceeded my goals and expectations  (Weight: 190 lbs, Waist: 33 in., Hips: 40 in.).  60 lbs down, and bout 10 inches all around.

See, I have been taking pointers from each of the coaches at the gym.  I was, and am, always observing the coaches and the “superheroes” in the classes.  I learned about how to live the Paleo Lifestyle, how to pace myself, how important mobilizing is, and I am still learning and improving on different movements and techniques everyday.  I found out that this getting fit thing is not just a place to arrive, but is truly a journey.

Right near October  I started to stray away from my diet a bit.  Then, the Whole Life Challenge came around.  I was already eating Paleo, so it wasn’t much of a change for me, but it really made me re-adjust things and get back on track. Once I saw that following the guidelines really helped me get stronger and improve, I knew that what the coaches were preaching had me on the right track.

I really never thought I could lose weight or get in shape.  I never thought I had the time. Really, this CrossFit thing was my last hope.  Now, I feel like I can do anything.  I have more energy, I sleep better, I stopped snoring (Thanks CFW…straight from my ol’ lady).  I am addicted to fitness now.  I even do my own WOD’s on the weekends.

You know, now that I think about it, I am really forging elite fitness…and friendships.  CFW is almost like a home away from home for me.  I can’t thank the coaches enough for just being themselves-regular cool people- and living healthy lives.  People are always watching you, and I learn by example.  Each of you have taught me more than you know…and in time…I will destroy all of you in a WOD…lol.

-Jared (New Orleans, 9th Ward…GEAUX Saints!!!)

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