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Wednesday August 15, 2018

Rich Froning - CrossFit ChampionTo answer that question, you first have to buy-in to what it means to be fit. Fitness can be defined in various ways, but most would agree that good overall fitness is usually indicated by an athletic body that can do a push-up or deadlift as well as it can run a mile. It's strength, speed, and stamina all rolled up into one. If you agree with that, and want to look like the guy pictured above who currently holds the title of "Fittest Man on the Planet," then read on.

The CrossFit Games have been held every year since 2007 with the goal of identifying the fittest man and woman on the planet. Every year, you've got guys showing up there that most would consider the physical ideal of what they would hope to achieve with their own workout programs. Strong guys with sub-10% bodyfat that can lift a ton and move with enough speed and stamina to impress any football coach, these are the specimens that show up to compete for the title every year.

Since 2007, only one man has won the games more than once, and his name is Rich Froning Jr. He placed 2nd in 2010 (a disastrous rope climb held him back from first), and then won it twice in a row in 2011 and 2012. He's been training in the CrossFit style since 2009, and the body it has produced speaks for itself. Let's look at what a typical CrossFit workout consists of, and then look more specifically at what Rich did to win the games twice in a row.

The website posts a "Workout of the Day" (WOD) which people around the world do every day. A few examples of typical workouts:

Workout 1:

Ten rounds for time of:

11 chest-to-bar pullups

75 pound front squat, 22 reps

Workout 2:

3 rounds of:

Wall ball, 20 lb ball to 10ft target

Sumo deadlift high-pull, 75 pounds

Box Jump, 20"

Push-press, 75 pounds

Row (calories)

1 minute at each station, no rest between stations, 1 minute break between rounds

Workout 3:

Deadlift 3-3-3-3-3 reps

All of these workouts have been posted to the site recently. As you can see, it varies from bodyweight movements, to light weight with high reps for endurance, to heavy deadlifts for maximum strength. One thing to keep in mind is that these are just the "prescribed" reps and weights to use. Every workout can be scaled to whatever you're capable of doing, so just because it says 75lbs for squats doesn't mean you have to use that weight. Workouts like this are posted daily to the CrossFit website, and they do a 3 on, 1 off routine of 3 workout days followed by 1 rest day.

As you can imagine, if you want to be the fittest man in the world, you can't just do what everyone else is doing. Rich gave some insight into his training and preparation for the competition after his recent win at the 2012 CrossFit Games:

"I start the day with some sort of interval work or work on efficiency of movement, maybe some kind of metcon after that, then a strength workout after lunch, followed by something at night. Usually 2 or 3 workouts a day, but more often 3."

As you can see, it's not the type of training volume that 99% of people are capable of doing, but this is the brutal truth of what it takes to be the best of the best. Still, most of us don't want or need to train that often to see great results, and simply performing the WOD combined with great nutrition will allow you to get into excellent physical condition.

About the author:

Ryan McGrotty is the owner of Rep Fitness, a supplier of high quality gym equipment. He's been working out ever since he picked up a copy of Arnold's Encyclopedia of Modern Bodybuilding in high school, and training in the CrossFit style since 2007

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