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™

[@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

[@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.

[@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.

[@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?

[@GreynSilver7]

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

[@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

[@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

[@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.

[@DaleBigBuck11]

lecrae bumping in the background i can dig it

[@SoberSam]

I love videos of rich, keep them coming!!

[@cotyhoffman]

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

[@RICKYESCOBARJR22]

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

[@JQuach10]

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

[@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!

[@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

[@LifeandTimesofTib19]

those poor windshield wipers

[@bradleycrnich4158]

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

[@danielsuarez6141]

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

[@Sandarpan]

That guy looks exactly like Cesc Fabregas.

[@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.

[@squeedum4893]

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

[@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

[@JohnKonye]

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

[@dcampus]

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

[@tcat210]

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

[@35Exp]

loved this

[@JoshuaAdamsgetfit]

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

[@NeskiTV]

RICH YOU ARE THE BEST

[@mnjkmnjk123]

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

[@UnconventionalThinker]

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

[@itsworthit892]

Guys a beast!!

[@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?

[@MrJona00017]

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

[@mvaldesme]

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

[@ligcmp]

What was the weight of the kettlebells they were using?

[@kristofferhabberstad7279]

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

[@hellishangel2444]

Damn, Pat Sherwood is jacked

[@inhiswords]

could watch rich all day

[@aligboyakasha]

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

[@seusaraiva704]

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

[@35Exp]

Airdyne

[@seusaraiva704]

Thanks bro!!!

[@eriknagy1793]

Random was emphasized a lot about that test.

[@atentat99]

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

[@jollyonlan]

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

[@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

[@SabineW]

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

[@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.

[@TIKOMIX]

His clean is so....clean.

[@mattcaviedes1103]

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

[@CrossFitGamesTV]

Yes, yes you did!

[@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 ))

[@cheerkain]

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

[@zlcju]

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

[@TravisClark43]

Song that's playing at like 4:28?

[@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!

[@abyanni1901]

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

[@bryanlittle5280]

True champion

[@Djboborei]

whats the song at 4:10?

[@iheartjezus]

was this american or canadian hockey ?

[@holistic_dan]

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

[@Sweeneytv]

I see that hockey

[@dominic4270]

wheres dan this year, does he still live with u? u guys still good friends?

[@WhaddupImJohn]

Dan moved to California a while ago!

[@victorh8863]

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

[@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.

[@414pwz]

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

[@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

[@Galley415]

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

[@TheMcicak]

Where is Dan Bailey?

[@CoreySchwanz]

Dan lives in California now

[@274THEGAME]

hes slim down

[@djcone88]

so... how many wods per day shoud i do?

[@jonabloss5817]

All of them. All of the workouts

[@TheChipster69]

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

[@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!

[@MicahMann]

"Pressure is a privilege" - Billie Jean King

[@otaviocruzfilho2840]

James Holbart looks like a 12 yo LOL

[@ethanlawson7169]

Bumping Lecrae!!! YA

[@MrBigmikeman1]

would have liked to see how he eats thru out the day

[@goemon9378]

well i do think if you are #1 in the world and can get 8 workouts in a day without recovery time, then you got to be taking steroids

[@victorh8863]

The thing that bugs me the most is the fact that he never eats!! How is that possible

[@xiLLuSiOnzZ]

i am the next rich froning

[@diggitydoggs4196]

hahahahah youre not even signed up for the open

[@WhaddupImJohn]

lololololol

[@bmriverrat11]

3 time crossfit champ eating donuts and papa john's must be paleo and zoned. right?

[@matthemark]

how much fucking tops must he go a day due to working out?? haha

[@eLpuertoricano03]

when he finds the time to eat and be with his family?

[@quiksilva86]

I hope they test Dan Bailey. I want to be proven wrong

[@mcswaggyswag1655]

If I do crossfit will I get big biceps? None of these guys have big biceps.

[@MattSmith-dv7mb]

@wvubenjisaur quit hating on the champ

[@matthewmaxwell726]

I want your life! I wanna do nothing but working out playing games.

[@jeckshen89]

what he talking about, he can actually pee without closing the door.

[@mcswaggyswag1655]

If I do crossfit will I get big triceps? None of these guys big biceps.

[@itsworthit892]

Do you thin he could fly through BUD/S? Navy Seal qualification?

[@callsofscv]

No. Froning actually was going to enlist for BUD/s but abandoned the idea. It's in his book. Even with his work capacity.. there becomes a point where BUD/s breaks you down and then you have to decide if you stay or go.

[@ryanbarnett3699]

Brendan Tomlinson really ?

[@Silkki6]

+Ryan Barnett Yes, but if I remember correctly, Froning didn't go to BUD/S because his friend changed his mind at the very last minute and he didn't want to go if his friend wasn't coming.

[@gjc2891]

+ItsWorthIt No.

[@fearedxblade]

@billy dodge, hope you think about the world a little more positively

[@MrOrela]

noob quest,f save energy

[@TheBaseballboy555]

I'm on a rowing team and i agree with rich i hate erging xD

[@MrJona00017]

No beard? !?!?! He had lost 40% of his strength without it.

[@masta770]

rich have a litle brother his name mark fitt)

[@LiftingDad]

Nothing like wanting to vomit 10 seconds into the video, lol. Other than that, Froning is a Freak.

[@Rubyjewels21]

Damn I can't believe how hot this is:)

[@elliotyamamoto38]

Only drug he does is hard f*cki g work

[@dainerduff-dings]

Elliot Yamamoto LOL he is badass as fuck but he is very likely on shit

[@elliotyamamoto38]

+dainer Duff-Dings you're probably right lol but the point I was trying to make is he works hard even if he does steriods or any other lesser form of test boosters

[@dainerduff-dings]

Yeah hes beast regardless

[@SFSomega]

Elliot Yamamoto yep. He has intense workouts every day for hours and hours. Still he can recover like it's nothing. Must be the protein and donuts! Srsly breh....get real

[@elliotyamamoto38]

Omega, your missing the point here "breh". Sport enhancing drugs still require hard work. Have you seen him do the WOD grace? 225lbs (approx 100kg) do not tell me that isn't working hard. Regardless of what he takes.

[@TheStarrychild]

The cameraman is giving me motion sickness. you don't follow a movement like that. Lousy.