My Own Programming…

I used to think Rich Froning worked out by himself because he didn’t want others knowing what he was doing to become the Fittest Man in the World 4 years in a row.

I think this may be part of it, but I think it’s for a different reason: Rich does his own programming because only he knows what he needs to work on.

The same goes for me.Image result for empty crossfit box

Since last July, I’ve been doing most of my own strength work.  Most of my own accessory work.  Taking Olympic weightlifting classes.

We are all at different points in our journeys and have different goals.  Whether it’s fitness related, career related, personal, relational, spiritual–we all have different needs in all areas.

The key is to recognize it and do what you need to do to reach your individual goals.

The past 2 weeks I’ve found myself changing the programming regularly, incorporating moves I need to work on:  butterfly pull-ups, handstand push ups, overhead squats, dumbbell work, etc. or even working out on my own.  I’ve found my butterfly pull-ups improving, my handstands, my kip for the muscle up, my strength.

It’s okay to go against the grain.  It’s okay to follow your own path.  To do your own thing.  To walk on the wild side.  To be different, unique, and eccentric.

It’s not only okay.  It’s wonderful, rewarding, fulfilling, and downright fun!  Try it!  Take the path less trodden and see how it feels.  I challenge you!

“Typically, You Take a Day Off After a Competition.”

Do I look typical?

I thought this but didn’t say it when my CrossFit coach said this first thing to me after I showed up Monday morning after my Sunday Competition.

It’s true.  CrossFitters are atypical in general.  Those who compete are insane.  Those who show up the next day to the box are well…you fill in the blank.

Next time I’m told this, my response will be:

Rich Froning never takes a day off.

Enough said.

Rich Froning in Competition
Rich Froning in Competition


The Key To CrossFit Is…



The key to CrossFit is pace.

Definition of pace:  “consistent and continuous speed in walking, running, or moving.”  I’ve said it before, but it’s so important it’s worth repeating.  It’s like church.  The Bible never changes.  Neither does the stories or what Jesus said.  However, humans need to hear things over and over again and sometimes with just a slight twist in order to get it.  That’s why we keep going to church even after knowing the Bible inside and out.  We can never know it and get it all and remember it all without reminders.

So get it now!

Today in our WOD I was the last one off the bike and the last one off the rower.  Neither of these moves is one of my strengths.  However, I got on and just stayed steady.  The last moves, however, were two of my strengths:  bar over burpees and overhead squats at 65 lbs.  I had my game plan before we started.

What happened?

I beat most of the people in my group.


Because they all attacked the assault bike like it was going out of style and the same thing with the rower.  At the end of the WOD they were toast.  I still had some left so I poured it on and won.  I do this same thing in 5k’s.  I find my pace and stick with it until the end.3afa7dcffc40db0631009

Rich Froning is the master of pacing.  You watch him do any WOD and he’s constantly moving at a steady pace.  The idea is to keep your heart rate as level as possible.  If you’re constantly peaking, you’ll need a valley to recover.  And a valley takes time to descend.  Time you don’t have if you want to win.

What’s the result of pacing?  For Rich, 4 CrossFit titles in a row.

For me and you, better times, more wins, and a workout at the end having you feeling amazing because of it.