Rich Froning: Day at the Office

Before three-time CrossFit Games champion Rich Froning Jr. started CrossFit, his two greatest fears were public speaking and large crowds.
"Welcome. Welcome to hell," CrossFit HQ's Pat Sherwood tells him with a laugh.
Sherwood spent several days with Froning in his hometown of Cookeville, Tenn., where Sherwood got a taste of what it takes to be the reigning champ. That meant a lot of workouts and perhaps some processed sugar.
On this particular day, Froning begins with a drug test he found out about only 15 hours earlier.
"Hey, random drug test. Randomly fell on the champ," says the sarcastic Sherwood.
Along for the ride is James Hobart, who lived and trained with Froning in January and February as a way to prepare for the Games season.
After the drug test, the day consists of multiple workouts and ends with a phone interview with The New York Times, a game of hockey and at least one doughnut.
"There's no real method to the madness," Froning explains of his programming. "Lift something heavy usually once a day, maybe twice. It depends. Get out of breath. A lot."
He also works on his weaknesses, but not to the point where he creates new ones.
"There's no secret formula. It's just hard work," Froning says.
And he's gunning for his fourth consecutive Games title, though he acknowledges that the mental part of being a competitive athlete takes its toll.
"There's no real day off," Froning says.
He adds: "And it's not necessarily even the working out but it's the thinkin' about workin' out."
Video by Michael Dalton.
The CrossFit Games -- (games.crossfit.com)
The CrossFit Games® - The Sport of Fitness™
The Fittest On Earth™

[@megatron1000ify]

In watching most of Rich's videography I must say he is an excellent role model. Few are as humble while possessing the tools and mentality to win. He has earned everything he has and this video solidifies my prior beliefs on the guy. He works and works and works. I'm willing to say his work capacity is unmatched and because of this he is unbeatable. Keep doing whatever your doing, hope to see more of this in the coming years Rich.

[@AlbinSahovic]

These CrossFit videos are just perfect. Watching them Before/after a workout, or on a day off. I keep training, and I'm getting better. - But all I have to say is: THX goes to the video Editors and Cameramen. Stay consistent, keep delivering great videos and lets all have fun. _Greetings from BOSNIA_

[@bs431980]

#4 champ lets go!!!!!!!!!! Pat Sherwood should do all interviews he's totally about the community and so spot on with his questions

[@Luglys3000]

Rich Froning is such a Legend. Such a normal and modest guy who really does push him self to his limit every day.

[@samuelolguin8308]

Legend? How? how is he different than any other person who exercises all day long? He hasn't done half of what Arnold has done, or Jesse Owens, Brett Favre, Michael Phelps, yet this dude is a legend? hahah what a joke

[@nimlil]

Basically, he is being called a legend because in the last few years, no one has beaten him at what he does. And everyone is welcome to try. Yes he may exercise all day as you say, but when competing against others to see who can work out harder over a given period of time in a competition, so far he is the best.

[@squatmufu6117]

Samuel Olguin Wait a second. All Arnold did was exercise all day to build his body. All Rich Froning does is exercise all day to build his fitness. They both were and are dominant and huge figures in their own leagues, none of these dudes is better than the other. Arnold is a BodyBuilding Legend Rich is a Crossfit Legend

[@holistic_dan]

Walking LEGEND right there. So humble, kind human being. Can't understand how can possibly somebody hate on him. The guy is just freaking fit, no bullshit. Mad respect.

[@GreynSilver7]

Loved the very last shot of Rich eating a donut with the look of..."Who me?" Haha

[@gpdrissel]

Awesome vid! Interviews done in this style are, by far, my favorite! Hope to see more of this!!!

[@TheOnlyEdster]

I dont care if you like crossfit, dislike it, or you're indifferent, rich fronning is a beast. He busts his balls doing what he loves and what he is the best at. He's been tested for roids so that's not an arguement. So sad people in our culture lable any type of success with cheating or some type of aid. He did it all by himself. No hand outs no free rides. Oh, and he's done it now 4 years in a row. Not a crossfit guy but I respect him and the sport/lifestyle/workout program whatever BS you wanna call it.

[@joebill5136]

That is a little ignorant don't you think. They test all pro athletes for "roids". You usually don't fail a "roid" test either. You get ratted out on, or you come out yourself, or get caught some other way. Lance Armstrong was enhancing his performance and never got caught at the Olympic level. Alex Rodriguez was taking drugs, even testosterone before baseball games, and didn't fail drug tests. They get caught in other ways. Drug testing mostly just scares off the low level athletes. The elite usually will work to find the ways around drug testing.

[@dainerduff-dings]

Josh Cook "He's been tested for roids so that's not an arguement" Sorry to burst your bubble but that doesnt mean anything, Kali muscle could "pass" a roids test it doesnt prove anything, Im not saying he is for sure on something but you sound pretty naive as far as your knowledge of steroids go

[@TheOnlyEdster]

Dainer Duff-Dings sorry, I never taken steroids or cared enough about them to do research on them.

[@dainerduff-dings]

Good! I wasnt trying to be a dick, sorry if I came off that way

[@dainerduff-dings]

Josh Cook That being said rich is a fucking beast

[@JLHoops08]

You can definitely feel for Rich from the mental aspect of what standard he has to consistently set on a daily basis. Glad to see he hasn't let perception or winning change his attitude.

[@danielwilson348]

Awesome vid, love it when Pat is interviewing anyone, he always asks the really good questions.

[@kalinmelnyk686]

Crossfit haters humour me. It's either "The weight they lift in the games is my warmup; crossfit kills gains and you won't gain mass.", or "These athletes are so strong and have so much mass they must be doing steroids and I won't change my beliefs because it makes me feel better about myself thinking those who are better than me are cheating".

[@ilbeyegetestere5782]

+Kalin Melnyk .you sir, won it all.

[@kira777777]

I admire Rich Froning so much. Its because my mental resilience is pathetic... He shows so much of resilience and willpower..

[@deeshmond]

say what you want about crossfit but nobody can deny that this guy is an incredible athlete

[@SoberSam]

I love videos of rich, keep them coming!!

[@TheeFitnessEnthusiast]

Anyone think is was weird how they looked at each other when they said random? RANDOM wink wink!?

[@andrewwenstrom2163]

hes won 3 in a row what do you expect

[@andykimxp]

Crossfit would never allow their posterboy to be caught cheating. That'll tarnish the brand and kill cross fit. If they really wanted to catch people they can easily do it.

[@thomaskane7588]

Definitely noticed that.

[@LordBob858]

***** its so easy to pass a random test if you use the right gear.

[@adamhill1322]

Are you kidding men? They did that because they know it wasn't random they picked RICH, they purposely picked him cause he's Rich.

[@vcebe13]

I could watch video footage of rich 24/7. Such an inspiration.

[@lucas2676]

Or you could be like Rob and just spend your day on the web subscribing to stuff you don't like so you can be negative all over it.

[@lucas2676]

The majority of us will only be doing one workout a day, and if you have a good coach you will be fine. Guys like Froning, Bailey, and Khalipa eventually will have to back off to a much more human schedule.

[@andykimxp]

they all take steroids so they recover like a mother fucker

[@ben293848]

***** can you prove that they take steroids?

[@andykimxp]

tristan bergeron long article but romanoroberts.com.mx/steroids-crossfit-and-the-crossfit-games-who-how/ listen dude..in any competitive sport where money and fame is involved, people who are ultra competitive will do whatever it takes to win. its just the truth. if u dont believe it, you might as well believe that santa claus is real

[@JQuach10]

We want an entire series like the past 2 years!! Lol

[@35Exp]

loved this

[@DaleBigBuck11]

lecrae bumping in the background i can dig it

[@cotyhoffman]

Notre Dame fan!!!!!!! I live there so i am a huge fan. Rich is a beast

[@Bluecollarescobar]

I'm glad I'm not the only one who could work out to Shane and Shane.......helps me with form.

[@LifeandTimesofTib19]

those poor windshield wipers

[@valkeriecic]

I love the barbell cam footage!

[@170turbo]

People wanna hate on Rich as they dont have the dedication he does and cant achive what he can. Hes a machine, its that simple. Awesome guy.

[@jac]

Word!

[@MyzticFriend]

It's so funny that there's a lot of "bro-lifters" out there that critique CrossFit and most of them aren't even that fit. Please hold your ignorance to yourself and STFU. Atleast they're doing something within the fitness lifestyle rather than lounging around. AND PLEASE, widen your knowledge to different varieties of training. There is too much of "bro-lifters" in this world who are dumb enough.

[@MrHockeyNation]

On-point good sir.

[@MrHockeyNation]

Pyrochyde Yes, but when you do Crossfit as your full time job, you do develop a certain "physique". And Sir Myztic is pointing out all the Gym Rat douchbags that bash crossfit for no reason other than to lift themselves up.

[@MrHockeyNation]

Pyrochyde You do realize he does Crossfit for a living, right?

[@robhuntacousticmusic7291]

'you got a scraper bro' lol!!! ;)

[@Sandarpan]

That guy looks exactly like Cesc Fabregas.

[@danielsuarez6141]

I love how the end is Rich Fronings mouth full of donut lol

[@TheRobpowerfull]

Is a real Blessing to do what you really love and get paid for that, average human doesn´t have that "Luck" ... and I feel happy for this dude Froning, he has earned all that he has right now

[@bradleycrnich4158]

Today was a rest day. 30 minutes after watching this video I was in the park doing thrusters with a propane tank.

[@posypets]

His part about the Half Marathon really makes me laugh, lol

[@samknox1]

Don't get me wrong, mad props to Rich. He's a stud by any standard. But CrossFit trots him out as if to say, "This is what CrossFit can do for you." No, it isn't.

[@josealbarran5409]

Sam Knox It can happen if you put that amount of effort why believe in what other people says you will never be that fit, you will never be Rich Froning,that's the point you don't have to be Rich you have to be yourself and if you push yourself it can happen. Hell my dream it's to go to Games and i have just started doing crossfit and honestly I believe in myself and i believe I can make it

[@salitgurung]

Legend👑

[@itsworthit892]

Guys a beast!!

[@JoshuaAdamsgetfit]

Love your training music Rich. nothing like some good Shane and Shane to get you going (:

[@squeedum4893]

3:01 evidence of a proper pull-up. Even with L-modification which is more difficult than strict.

[@andykimxp]

Lol crossfit wouldn't let Rich Froning get caught up with steroids anyway. It would tarnish the image and brand of Crossfit. They gotta keep their poster boy safe. But all respect to all the Elite Cross Fitters. They train extremely hard

[@samuelolguin8308]

Go look at the video where Rich talks about how he gained ten pounds of solid muscle with no fat in a couple of months, he claims " strength cycle and creatine" don't make me laugh. If you're going to do gear at least be fucking honest about it, no one gives a shit about steroids, all elite athletes are on something, just don't lie to people.

[@runnerdg]

SO SADLY TRUE

[@andykimxp]

david gutierrez Samuel Olguin Its not that he wants to lie... Steroids are illegal. You cant be honest about it lmao. Im pretty sure the top elite level competitors dont see anything wrong with steroids but the fact is that its illegal.

[@andykimxp]

You guys are all idiots.. I bet im 20 times in better shape than you guys. Secondly I said I have tremendous amohnt of respect for the elite cross fitters. Idc if they take steroids or not, I'm just saying that they do cause u can't reach that level without peds. Rich works out 7-8 times a day and just takes protein shakes for recovery ??? Fuck outta here

[@andykimxp]

Have you seen dan baileys body ?? Plz tell me that you think he's clean when u look at his body lmfaooooo. You guys are so naive. They all work super hard and I respect them but most of them are on the sauce.

[@kristofferhabberstad7279]

Damn it! Now I want to go workout again..

[@mnjkmnjk123]

these guys must have crazy strong joints/tendons i can just feel my shoulders locking up watching this haha

[@lixbugz]

I don't think there's any reason to show the tests. It's not going to change anyone's mind. Even if they are clean people are conditioned to believe they aren't so I don't think CF should go out of it's way to prove anything other than do the testing and talk about the results. Just skip the marketing cause it's pointless.

[@dcampus]

Rich Froning: He's one loose bastard. Big Respect

[@NeskiTV]

RICH YOU ARE THE BEST

[@Jzcmnbk]

If the days stresses are getn to you Rich, for goodness sake, take the day off. Who said no1 gets days off. Winning isnt everything. So relax and enjoy chilling and resting with the Lord. Only he can give true peace.

[@Teghead]

Fronings 1st world problems really have got me tearing up.

[@adamhill1322]

You're an idiot.

[@adamhill1322]

Teghead

[@Teghead]

Thanks

[@Teghead]

Adam Hill

[@Teghead]

I'm sorry Dr Bobby I forgot that being asked for a CF video makes 1st world whinging less ridiculous; just like I forgot that featuring the world's fittest man made a vid of a boring day in a boring life more awesome to watch.

[@UnconventionalThinker]

Ralph's Donuts. Best donuts you'll ever eat.

[@NickBuchs]

Rich is always bumpin some Lecrae. I can dig it.

[@hellishangel2444]

Damn, Pat Sherwood is jacked

[@zlcju]

OMG LOOK AT THOSE APPLE FRITTERS AT 16:30!!!!!!

[@mattbritzius570]

I get it cause his office is gym

[@tiffcruz8906]

Matt Britzius you're going to go far in life.

[@inhiswords]

could watch rich all day

[@MrJona00017]

Rich is Like goku loves to train, food never gives up and he's the best at What he does.

[@JohnKonye]

Where'd you get the GoPro on the bar idea O_o o_O

[@themanchild15]

let's go Rich!!!! team froning!!!

[@tcat210]

So how does one sign up for the "Froning Live in / Workout Program"?

[@tristan987654321]

i love how every time they workout... they listen to christian music only.

[@tristan987654321]

if you listen carefuly its alot of bethel and hillsong mainly may just be the radio i dno lol

[@eriknagy1793]

Random was emphasized a lot about that test.

[@SabineW]

I'm sure Ralph's donut shop will seen an increase in customers soon :-)

[@Sweeneytv]

I see that hockey

[@mattcaviedes1103]

Did I just watched free standing hand stand push ups from eight years ago ???!!!!

[@CrossFitGamesTV]

Yes, yes you did!

[@andrewdevine4350]

I would love to see these haters do a WOD. And not feel like they are going to die. I thought I was pretty fit until I stepped into a box. Being able to be at that level of cardio fitness and still able to OHS heavy weight takes dedication and a lot of fitness. Body BUILDERS. CrossFITTERS. Clue is in the name guys

[@soccerplays73]

Andrew Devine yea but ur gay

[@Yeet20001]

Right random with a 15 hr heads up...

[@nedturkington219]

somekindofmonster7 come on man if you convinced yourself crossfit athlethes arent on drugs like dianabol your just turning a blind eye to the truth it would go against human body science to say that athletes like these could build muscle weight whilst undoing all the muscle gain with cardio. yet the still keep it on and even gain muscle

[@nedturkington219]

fair enough, but youd be surprised how well they can cover up drugs within short amounts of time by using other drugs to hide them

[@RoyceRepka]

***** you sound like the Lance Armstrong believers

[@aegidi8435]

***** You're a fucking dipshit

[@joebill5136]

***** 6 month bump... Work ethic means nothing when it is for the thing you love. He enjoys doing Crossfit every day. It is probably almost all he thinks about it. So I doubt work ethic is ever a problem. Probably easier with a little performance enhancement to make you feel good all the time.

[@henshire]

i wanna train 1 month with rich too :(

[@cheerkain]

Use a credit card to take ice off the windshield when you don't have a scraper.

[@samuelolguin8308]

Froning sounds like keanu reeves

[@bryanlittle5280]

True champion

[@chriskaragiannidis1]

go champ,make it four......

[@ligcmp]

What was the weight of the kettlebells they were using?

[@TIKOMIX]

His clean is so....clean.

[@TravisClark43]

Anyone know the song playing in the background at 4:06? Can't figure it out nor find it anywhere

[@istvanturcsan910]

TOFTTBlues shane & shane - before the trone of god above

[@aligboyakasha]

Can someone explain the last statement? Has to vs Need?

[@holistic_dan]

That drug test guy has some Rob Orlando in his face doesn't he ?

[@tarns77]

james hobart took my crossfit lvl 1 cert! such a nice and knowledgable guy. and fuckin hot.

[@atentat99]

What model is that Reebok backpack Pat is carrying? Anyone, please?

[@pimpdaddyfresh15]

Anybody know the name of the jacket the guy in the passenger seat is wearing? I know it's a Mountain Hardwear jacket but what's the name of that specific jacket?

[@natt432]

Common sense says those sit ups will probably fuck their backs up.

[@jackdudar6806]

+natt432 thats what everyone not in crossfit says about anything about full range of motion

[@mvaldesme]

¿Does anyone know what song is being played between 3:32 - 3:58?

[@mrboarder1724]

Such a stand up normal guy, until he gets out on the competition floor and shows how not normal he is. Dude is a beast!

[@bendoverman6242]

If they have to harp on how the "random" drug test was on such short notice then they obviously knew about it way ahead of time. "You can't bullshit a bullshitter" - Aristotle

[@274THEGAME]

hes slim down

[@spritelyclock0168]

Are the people who are saying kipping gets you hurt also the ones who would rather make the NFL touch football? Going fast is the point of the workout, they figured out how to do it faster. If it was so bad for you than how could Rich win four years in a row and not get hurt?

[@abyanni1901]

Rich your blessed. As humans we are all soldiers of god.

[@ethanlawson7169]

Bumping Lecrae!!! YA

[@frenkiz3p]

I want to be like him

[@victorh8863]

Someone please confirm, he did all that work in one day?

[@samknox1]

This is 30 minutes of Rich Froning training for the CrossFit Games by NOT doing CrossFit.

[@jollyonlan]

2:30 Is that u Fabregas? Welcome to Chelsea then

[@Galley415]

rich should have been in the new 300 movie...

[@ThiVids]

I would love to try to develop his work capacity. I think after your body gets used to it, the met-cons will be that soreness shake-off from everything, hard to explain.

[@Whaddapmystrudel]

Anyone knows what brand/shirt Rich is wearing on the GHD, it says "Be Brave"

[@hannahgregus8161]

It's from CrossFit Tough as Nails in Oveido, FL

[@Whaddapmystrudel]

Hannah Gregus Awesome! Thank you, I found their website/store.

[@414pwz]

All the haters! Rich Froning is in better shape than 99.999 percent of us will ever be in. Deal with it.

[@xiLLuSiOnzZ]

i am the next rich froning

[@diggitydoggs4196]

hahahahah youre not even signed up for the open

[@WhaddupImJohn]

lololololol

[@andrewhall7312]

He literally has the best life ever

[@quentin7343]

+Andrew Hall don't say shit kid

[@nelsonkiiru7252]

+Loann Le Ny tis true!! He keeps fit while being free no sitting on a desk and trading your time to a company that u don't even own!!

[@oddping5399]

He worked his ass off to get where he´s at. Hard work and consistency will get you far. I suggest u try it. Best way? 30 minutes of doing someing productive 15 minutes of doing whatever you want. repeat!

[@CasimirMaumau]

I'd like to ask Rich if he feels his physique & fitness are becoming watered down. If he feels he's stagnating despite what work he puts in as a Cross Fit competitor.

[@iheartjezus]

was this american or canadian hockey ?

[@MicahMann]

"Pressure is a privilege" - Billie Jean King

[@fearedxblade]

yes the crossfit games were made for spectaters and those who enjoy watching superhuman feats, i agree. however during the 2010, and even 2011 games, these feats almost seemed attainable through hard work and dedication alone, and thats what made the games so inspirational and thats what brought so many athletes to it, it almost seemed like it was a pure and natural method to aquire elite status and let these "average joes" make a name for themselves and perhaps make a better lifestyle through hardwork and dedication. people like you ruin the enjoyment and the whole purpose of the games, and just want to make it another exclusive sport like all the others in todays world, people want something fresh and new. i feel bad that you see the world as some sort of hopeless and impossible game.

[@ablazhkoa]

How Rich can recovery after such big workout? I am interesting in his workout and rest(recovery) graphic. My english is bad. May be he sad about his graphic in this or some other video...

[@ablazhkoa]

***** Thank you so much!Now I inderstood how ))

[@TravisClark43]

Song that's playing at like 4:28?

[@seusaraiva704]

What´s the name of the stationary bike, Froning has at his house and Gym???

[@35Exp]

Airdyne

[@seusaraiva704]

Thanks bro!!!

[@TheChipster69]

u will brake the wipers if you use them on ice. Just saying :) Use a cd maybe?