What is your athletic background, and how did you get involved with CrossFit?
Growing up I always played sports. In high school I played baseball and football. I actually played a little baseball in college. My dad made me start CrossFit at age 17 because I was overweight. When I started I could not even do a pull-up. After losing 70 pounds they are a lot easier.
How many times have you competed, and what is your best placing to date?
I have competed at the South East Regionals twice finishing 20th in 2012 and 13th in 2013. I have qualified this year for my third trip.
Please detail your weekly training protocol. How many days per week do you train, how are your workouts structured, etc?
Everyday I have two sessions. The morning usually has some skill work followed by a MetCon. The afternoons usually have some lifting followed by another MetCon. Sundays I usually will meet up with some friends and do a team workout. I rarely take rest days.
Lately I have been adding a mid day session with just endurance work like rowing, skiing, or running to help prepare for regionals.
What do you love most about CrossFit, and what do you like least?
What I love most about CrossFit is the success stories. People get caught up in competing and forget what CrossFit was originally made to help people with their everyday lives. Sometimes I even forget where I came from and the work I put in to get where I am today.
The thing I least about CrossFit are the overly competitive people. I can’t say how many people I have seen hate on another person just because they beat them in a workout. In CrossFit there is no playing defense. If someone beats you no need to hate them. You should have just gone faster. You only have yourself to blame.
Please tell us about your nutrition and diet approach. If you follow a specific meal plan or eating structure, please detail it.
Each morning I usually eat 4 eggs with some fruit. For lunch I will eat 3 grilled chicken tenders, some pulled pork, and sweet potato fries. For dinner I usually eat a variety of meats with rice, vegetables, and sweet potatoes.
What advice do you have for someone interested in getting involved with CrossFit?
I would say just go and try it. The gyms are nothing like what you see on television. They will be friendly and helpful.
What are your 3 favorite and least favorite exercises/movements, and why?
- Clean and Jerk
- Muscle Ups
What drives you and keeps you motivated?
I feel like God blessed me with the abilities to compete in what I love so I do it to glorify him.
CrossFit is a very physically demanding training style. What steps or precautions do you take to stay injury free?
I do a lot of foam rolling, smashing muscles with a lacrosse ball, and doing a lot of mobility.
How has CrossFit improved your life outside of the competition realm?
I have made so many friends doing CrossFit. A lot of great people are in my lives because of it.
Any tips you can provide on learning the Olympics lifts?
I would say watch videos on YouTube. I learned a lot over the years just watching experts perform the lifts.
CrossFit athletes are known for having amazing physiques. Can you give us some tips on how we can look our best?
Go to the gym 5 days a week. Find a way to make it happen. Odds are people have spent more time in their lives not working out than they have actually working out. So you have a lot of time to make up. Also diet is key! Make sure you are eating clean, real foods.
What music do you listen to while training?
I listen to a lot of hip-hop, Christian rap, and some really girly pop music. The hip-hop is when I am going all out on something. The girly pop music is for when I am trying to relax.
Give us your top 5 favorite movies or TV shows.
The Big Bang Theory, Modern Family, Prison Break, The Office, The Cosby Show.
What other physical activities or sports have you participated in?
I played a lot of baseball, basketball, and football growing up as a kid. I still play a lot of basketball now.
Do you have an all-time favorite WOD? If so, can you detail it?
My favorite workout is Heavy Amanday:
- Muscle ups
- Snatches at 185 lbs
What are your goals in the sport of CrossFit, and how long do you hope to keep competing?
I really want to make it to the games one day. Depending on how long I can stay competitive I will keep doing it. This takes up a lot of your life.
Who are your role models, or what other CrossFit athletes do you admire?
I really like Ben Smith. He’s kind of like me. We both look like average people. Nothing spectacular but we can move a good bit of weight. I admire Brandon Phillips. He has been in the southeast since I have been competing. I grew up seeing videos of him and now we are friends and he has helped me a lot as a competitor. He is a massive man and just moves so well. It is impressive. I have also had the privilege to workout with Josh Bridges. The guy is one of the smallest competitors. His motor is tremendous. He just does not stop moving.
Do you supplement your nutrition with any sports supplements? If so can you tell us which supplements you utilize on a weekly basis.
Yes I use NutriForce Sports products. I drink their shakes post-workout with their creatine, glutamine, and beta-alanine mixed in to it. I also take their vitamin packs and fish oil.
I have just started drinking the Balanced Hydration. I love their products. They are also all natural.
I also take Xendurance products. Extreme endurance helps with recovery and I their joint supplement product.
What sacrifices have you had to make to reach your competition and physique goals?
I would not say I have made many sacrifices. I gave up baseball but I do not regret it at all. I am lucky to have a family that is so supportive and a girlfriend that loves CrossFit as well. This allows me to go and train a lot.
Sometimes my girlfriend Cristy will give me a hard time if I spend too much time at the gym socializing and not training. Other than that I do not have to sacrifice much. Being 21 gives you a lot of time to train.