Crossfit and Supplements

What’s going on everyone. I hope this finds you recovering from a fun and plentiful Thanksgiving holiday. Although I am not a fan of turkey by any stretch of the imagination, I do thoroughly enjoy the holiday. Mainly because it all but ‘officially’ kicks off the Christmas season. Lord knows I adore Christmas-time.

One of the great things about the Thanksgiving holiday is it makes people like me want to work harder at the gym in the days leading up to turkey-day. Mainly because we all know 99% of us won’t care about carbs, fats, and sugars on this special occasion. For me, I have never gorged myself during the holiday season. I usually keep it simple and smooth with some wiggle room for bad snack nights. A bad snack in my world are thick sourdough pretzels from Snyders. (2 for $5 right now at ShopRite. Bags are family size. Can’t go wrong.)

Crossfit has been good to me lately as I’ve been able to hit a few PRs on lifts that have historically made me feel terribly weak. The snatch being one of them. I hit a new PR the Wednesday from to Thanksgiving and that sent me into a climax like stage for the holiday. Then Saturday morning (today) I not only PR’d on my Deadlift but repped that PR three times. I felt accomplished and strong, two feelings I rarely get to experience.

Now, I’ve never been a big supplement guy because I like to use what my body naturally produces. But since Crossfit is non-stop high intensity style workouts, I wanted to make sure I replenish my body prior and post workout and make sure I recover as quick as possible.

The two supplements I take are made by XenduranceI loved the ratings this company had with their stuff and a couple crossfitters who I deeply respect (Josh Bridges being one of them) vouch for the company.

1) Xendurance Recovery Protein. – Chocolate


Photo: Xendurance


It’s a 2lb bag that can either be purchase through their website (posted above) or even through Amazon. It tastes great. There’s zero after taste and I personally feel the effects are near immediate. There’s not much lag time. I usually feel destroyed after my workout but within 15 minutes of drinking Xendurance Protein I’m ready to go about my day feeling strong again. I fully recommend this product.

2) Xendurance Creatine- JB


Photo: Josh Bridges’ Twitter (bridgesj3)

This was a supplement I was always weary of. However, I did extensive research, talked to some specialists, and trainers within the Crossfit community all around the nation and the general opinion was: Take it!

So, like any good student, I listened to the pro’s. I dump a full scoop of Xendurance Creatine into my Progenex shaker bottler filled with 8oz of water and drink away. This occurs immediately prior to my workout. You can purchase this product here. I have already seen the results over the last two weeks and it’s gotten me pretty pumped up (no pun intended). Again, none of these supplements will work if your nutrition is garbage. No supplement makes up for a piss-poor diet. Diet is almost everything (80%) when is comes to muscle growth and lifestyle. Your body fuels up based on what you put in it. Just remember that. It’s not a difficult concept. Just will power and a will to succeed. I fall down often but I hop back on that perch, recognize the issue, and attack.

I despise excuse-ridden people. I don’t have time for it. And they shouldn’t either. There’s still so much work to be done ahead of me and I’m not even close to satisfied. But I’ll get there. I don’t know when. But God does. And I just have to follow His lead and do all of this for His glory.

Okay, I have four days remaining in my 20s. I have nothing planned. I’m content. I want to attend my workout classes this week and go about my business into my year 30. Trust me, the best is yet to come.

Prayer of the day:

Today I pray that I remember I don’t have to be perfect. I just have to be the best me I can be today. I’ll worry about tomorrow tomorrow!


Harry Potter turns 15 and ramblings



Wednesday, November 16th, marked the 15th anniversary of the theatrical release of Harry Potter and the Sorcerer’s Stone. 

How cool and at the same time horrible is that?

It’s cool because we, as Potter fanatics, get the chance to celebrate a day dedicated to HP. It’s horrible because it’s already been 15 years! I was almost 15 years old when the movie hit theatres. Oh well, the ol’ freight train of life.

Nonetheless, I’m in the middle of the second book and just bought the third. Can’t wait to get to it. Morgan and I have also began re-watching the movies again. We just wrapped up with Prisoner of Azkaban. Hoping for a weekend viewing of Goblet of Fire.

BUT, Saturday night at 7pm, yours truly and the fiance will be witnessing Fantastic Beasts and Where to Find Them! 

We are elated and jacked up for this movie. It looks visually stunning and Rotten Tomatoes gave the film a 100% rating. Which is unbelievable. As visually masterful Doctor Strange was/is, I believe the prequel to Harry Potter will be that much better.


Warner Bros. 

After watching this movie I hope the love I have for Potter world seeps into Beasts. It has that special feeling. The masses should come out to this one, especially those who love magic and Potter.

I turn 30 in just under two weeks, however, I’m not bringing that up because of my birthday. I’m strictly declaring this because of the Holiday season. I adore Christmas time. I really do. Especially being a Christian this season means the world because I can celebrate it for what it truly is here for. I don’t get wrapped up in the commercializing of the season because I love it for what it’s supposed to be celebrated for. Christ.

It bothers me how people use Christmas as a strictly gift-receiving selfish time of the year. If you’re not a Christian or a believer, why celebrate the Holiday? Honest. Again, that’s my take. There’s no secondary reason for Christmas as there’s no alternate celebration for it. It may be controversial or insensitive to say but it’s just factual.

For many years it’s how I celebrated it. I’m not a hypocrite. I didn’t celebrate Christmas the way I should’ve. I didn’t have the right to say I ‘love’ Christmas season because I didn’t love it for the reasons why it was even created. Odd.

Now, Christmas and Easter mean the absolute world to me. Which is really cool.

Also, Christmas music. I begin integrating holiday tunes into my playlists on September 1st. That way by the time 101.1 More FM in Philly switch to all Christmas music 24/7, I’m ready.


I wanted to make this short and sweet and to throw something up there. This weekend I’ll shoot out a post on Fantastic Beasts and my week in Crossfit which has been insane in terms of PRs and movements. I’m not a bodybuilder nor am I trying to look abnormal. Simply trying to be balanced and fit. Doing my best and could be doing better.

I’ll also show everyone the supplements I take daily for the pre, during, and recovery of my body destruction.

Much love to everyone! Have a good rest of your week and I’ll catch you all this weekend.

Prayer of the Day:

Today I pray that I’m less judgmental of others. My past mistakes make me unfit to judge. I’ll start by judging me and my behavior.

Work hard stay humble

The (current) banner on the site is also the title of this post. It’s been a hectic last seven days or so but I’m happy to get a little time to send a post out.

I wanted to wait until the election was over before posting anything. The amount of hate in this country has reached a new low and it’s very sad. People of this nation have forgotten the sacrifice that came before us that have given us so many freedoms. It’s a disgrace what the people of this country continue to do to each other, in protest, and through media. I’m not sure I’ll see advancement and maturity in the human race in my lifetime. And that’s sad.

I’m looking forward to the next four years under new leadership. Donald Trump is my President as of January 20th 2017, and he deserves my utmost respect and confidence.

Crossfit has been wild as of late. The new cycle has been punishing my body. And I’m perfectly okay with it. Tonight, I had to find my 5 rep max on the back squat and I just wasn’t feeling it today. Or at least I thought so.

I was able to find that 5 rep max at 225lbs. I’m positive I could’ve went up to 240 but the (3) WOD for the night was a sprint (3 Wise Men) so I had to dial it back. Nonetheless, I was more than happy with 225lbs. My strength continues to rapidly go upward and my numbers are showing that. I can’t explain how but I’m assuming it’s the work ethic during the week, the stretching on off days, and the constant studying of the movements.



I just have work hard and stay humble. That’s all I can do. God continues to give me this ability to battle and push the limits so I’m going to give Him all the glory and keep going.

Adrenaline plays a key role as well. 😉

For those in the crossfit world and would like to wear some of the gear that I wear around head to the following places: Rogue Fitness, Caffeine and Kilos, Crossfit(dotcom), and Progenex. Those are the ones I’ve had the privilege to represent.

This cycle has been my favorite thus far. I dig the deadlifts, bench, and back squats. Looking forward to more and more gains. Crossfit has become such a huge part of my life and makeup and I have to thank Morgan for continually pushing me to go and get better.

Onto pro wrestling. Just a few points here and it’ll be all over the place.

  • Is there anyone more over right now in pro wrestling than Chris Jericho? Over the last year the future WWE Hall of Famer has gotten four new catchphrases completely over with every city and every crowd. This may be bold but I don’t think there’s been anyone in the history of WWE that been able to reinvent themselves and read the business of pro wrestling and its fans like Jericho. He’s easily top 5 of all time in my book.
  • I really hope there’s a payoff for Seth Rollins. He’s undoubtedly the best performer in the world right now and I want the WWE to reward him with something huge. I’d like to see a Royal Rumble victory followed by a top-notch Wrestlemania match. Sure, he’s only 30 and isn’t even in his wrestling prime yet, but the world of wrestling these days moves fast and he needs to be on top for many years to come.
  • What in the world is the WWE doing with Brock Lesnar for the long-term? I honestly think creative have thrown their hands up in the air with his character. They’ve backed themselves into a corner with how they’ve booked him. He can’t be beat. Logically. The latest rumor has Shane McMahon facing the Beast at Wrestlemania. WHY?! What’s the point? There’s absolutely zero story there and no chance of Shane O’ Mac logistically winning unless he cheats or there’s a run-in. If creative doesn’t have anything ‘believable’ for Lesnar it’s best to send him home until they do. #PagingBobbyLashley
  • As of this writing my two choices for the Royal Rumble winners are John Cena or Finn Balor with the latter being my first choice. Balor may be a long shot because of his injury. However, they could have Balor enter at #30, win, and not be physical on TV until closer to Wrestlemania. Cena, on the other hand, will win championship number 16 at the company’s biggest show of the year. It’s time. It’s been talked about for over a year and storylines have kind of been left open for Cena to plug himself right in to face AJ Styles for the title.
  • It’s a shame what’s become of Dean Ambrose. If it weren’t for the greatness of Styles the former Shield member would probably fall by the wayside as a performer. He gets almost no reactions on TV from the crowd and has a very stale character. I think Ambrose is tremendous if booked the right way. Sorry WWE, Ambrose is not a white-meat babyface. He’s anti-authority and rugged. And can talk on the stick if allowed to be himself. Who does that remind us of? Hmm. Ambrose needs to find himself and then reinvent his character. He needs a fresh overhaul and I don’t think he’ll find it on Smackdown.
  • Lastly, what in the world is being done to Bray Wyatt? The Wyatt Family is still intact (YAWN!) and now creative had this grand idea to add Randy Orton to the ‘family.’ Wow, Orton, the 12-time WWE Champion is now playing piggyback with Wyatt on a week-to-week basis. Orton used to be one of the most hated heels in the entire world and now he’s been deemed irrelevant. I don’t understand. Again, like Lesnar, if you don’t have anything legitimate for him, send him home.

Oh well, I’m tired. Time for a protein drink, meal, coffee (WAWA decaf), and Harry Potter and The Chamber of Secrets. I’ll be back in a couple days. Hope you all have a great weekend and I’ll catch you down the road.

Prayer of the Day:

Today I pray that I remember, when things aren’t going my way, it’s still going Gods way and it may be teaching me valuable lessons! Father, bless and protect our men and women in the military who everyday sacrifice themselves for our freedoms. They are the backbone of this nation. Amen!


A public plea to youth baseball

It’s no secret that youth sports has taken a significant attendance hit over the last decade. Kids just simply aren’t interested in being part of something. Anything. Unless, of course, it’s digital and has a controller.

The sport with the biggest decline since 2007 has been baseball. America’s pastime.

“Since 2007, according to data from the Sports & Industry Fitness Association (SFIA), the number of kids from six to 12 years old who play baseball has fallen from 5.44 million to 4.34 million. Baseball is not alone in suffering a decline.”


“A falloff in youth baseball participation is an early warning of losses among adult fans. Seventy-nine percent of avid baseball fans played the sport at some time in their life, according to data from Luker on Trends, a researcher, provided by the league That rate is higher than in other sports. “Baseball is not immediately obvious to people that haven’t played it,” says Chris Marinak, MLB’s senior vice president of league economics and strategy, whose job includes reviving the amateur game.

“The people who really enjoy and appreciate the game are the people that have more of an intimate knowledge of the sport.”

It’s an alarming stat and a tough one to debunk. I’m probably biased, and so will a majority of my demographic (25-30), that growing up there was really only one sport to play from a team oriented standpoint and that was baseball. It was everywhere, every week, and with everyone. It was a way of life and it was tremendous. We didn’t know anything else. Little League and beyond was how it went for millions of families.

Kids rarely played football (thank God kids still are deciding against it. Good call, parents) even to today in 2016. Basketball was more of a recreation sport as was soccer.

Like Major League Baseball, I’m trying to figure out where it all went wrong. When did this trend begin? And most importantly, why?



Furthermore, what I decided to do rather than simply give you my opinion (don’t worry, I will) I reached out to friends on facebook who gave their own thoughts on this hot button issue.

Matthew McCoog: Too many other sports, kids ‘specializing’ in sports, baseball is comparatively more difficult and changes more as kids grow. Baseball is a lot more boring to watch, and families don’t sit around and watch/listen to a game together anymore.

Vansen Roberts: High quality baseball and instruction has disappeared from a majority of small in town rec baseball leagues.Baseball has become a middle-upper class sport in my opinion. Accessibility to good coaches and playing opportunity has become a privilege afforded to those have the spare income. If you want good coaching and competition you are shelling out a minimum of a thousand dollars to play travel ball. In a small community like ours, rec ball is almost non existent due to rising costs and lack of competition in home town leagues.

Kyle Higgins: Because it’s not easy. Too much of a learning curve and kids/parents don’t have the patience to improve

Rich Miranda:  I think it’s a plethora of things starting with Coach/parent involvement. I’ve seen first hand where parent coaches will bury other talented kids so their kid always looks like the best player. Additionally kids are smart so when they see this happening they start to feel unimportant, after all, so and so will do it. Which in turn bores them and they drop the sport. I disagree about cost because lacrosse which is America’s fast-growing sport has much higher costs and many towns offer little to no assistance to offset the cost because it’s still new to many places, yet like I said fastest-growing.

Dean Holzapfel: Because it’s “easier” to make it in other sports. You could spend 10 years bouncing around the minors and never see the majors and barely make a dime. Look at football and basketball they people who they don’t even know that can play.

Matt Matzer: It’s not just little league baseball that is suffering it is most rec leagues….. I will even go to say that most school sports suffer as well! Technology has advanced so far that kids would rather play sports on a video game online with their friends then actually go out and play it. Our generation video games were still somewhat crude compared to now and if you wanted to find your friends you had to go out and find them outside. Corner street hockey, whiffle ball, street basketball are all things of the past to kids! Funding for rec leagues have also taken a hit with the way the economy took a shit I mean towns do what they can but seriously look at whomsley there is no money there none. It’s a shame it really is! I can’t blame major league sports for technology-era kids not going outside.

Ryan Zeilman: It’s actually the coaching quality and how leagues function. A lot of leagues give in to higher quality baseball to combine with little league so then little league begins to diminish. Those leagues that were “higher quality” become watered down talent and very expensive for a similar experience you would get at little league but the kids become uninterested by then and either chose to play other sports or not at all. A lot of it comes down to the quality of the coaches. Most coaches are working dads and dads today are working much later than in the past and cant really work with their kids even if its at home or on the side. The game is very difficult and nearly impossible to just jump into unless you have natural gifts of athleticism.

Jason Miller: The main problem is most kids are living in single parent homes. That parent has to work to give them their needs. It is difficult with work to drive him to all of these practices. Plus kids have technology, they don’t know how to even have conversations face to face.

Danielle DeDomenico: There are not many quality coaches out there. And when there is a quality Coach, parents remove their kids from that team and develop their own team for their child to be the “star” player. Instead of being an average in a great organization and learning the correct way, they would rather be the best player on the worst team. That’s how I felt at my high school when I played softball there and that is exactly why I left to go to west because I wanted to be better for when I went to college.

Those were just a few of the responses I received on this topic. As broad as this issue the responses varied which is what I was seeking. I was happy to read different, even surprising views on why kids aren’t playing youth baseball or any youth sport for that matter. Some I agreed with and others I completely disagree with but my opinion didn’t matter. I asked the public and they responded greatly.

Here’s a public plea from me. Someone who’s played baseball for 24 years and has coached, trained, and umpired since the age of 14. Keep parents and politics as far away as possible. Honest. That’s the issue. Only 1% of the population will be pro baseball players, if that. There’s a 99.999% certainty that your child will not be Mike Trout or anything remotely close to that. I’m not saying to be harsh and this coming from sour grapes, just facts.

Is the sport expensive? Yes. However, it’s not nearly as expense as hockey, lacrosse, or even football. I believe coaching plays a major role but as does favoritism, hence, the constant conundrum of politics. As a player, coach, brother, umpire, and fan of the sport, I believe parents and politics are what is ruining the youth sports leagues around the nation. I truly believe kids want to play or at least give it a try. But there’s corrupt people running these leagues and it’s been a downward spiral since the late 2000s.

Can it improve? Of course. Life is cyclical. As with everything else these leagues and people who run them need to adapt or leave because this affects the kids more so than it will ever affect us.

More to come…

Quotes: Bloomberg (