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Rich Froning CrossFit Workouts: Train Like The 2011 CrossFit Games Champion

Froning prevailed in 2011, but it’s a new year with new challengers -- and challenges. We’ve got 5 of Rich's workouts in honor of the 2012 Reebok CrossFit Games.

Name: Rich Froning
Age: 25
Height: 5'10"
Weight: 195 lbs
From: Cookeville, Tennessee
Region: Central East
Team: CrossFit Faith
CrossFit Games: 2011 Champion, 2010 Runner-up
Education: B.S. Exercise Science, Tennessee Tech
Day Job: Cookeville Fire Department
Sponsored By: BSN

CrossFit is the ultimate amalgam of fitness and athleticism.

It requires speed, coordination, aerobic and muscular endurance, experience with Olympic lifts, raw strength, skill, and a healthy serving of guts, talent and power.

BSN athlete Rich Froning crushed the 2011 CrossFit Games, earning the title of Fittest Man on Earth.

We've got 5 of his most brutal 2012 workouts. They're deceptively simple and incredibly intense. Think you can keep up?

Rich Froning: 2011 CrossFit Games Champion

Watch The Video - 02:41




World's Fittest Workouts

Monday
Tuesday

Wednesday
Thursday

    7 sets (start a new round every 3 minutes)

  • Hang Power Clean Hang Power Clean

    Hang Power Clean

    10 reps (155 pounds)
  • BurpeesBurpees

    Burpees

    10 reps
Friday

Rich's Supplement Stack

Fit Like Froning

Rich's workouts are intended to create the ultimate CrossFit competitor - not a specialist, but a jack of all trades.

"You may not be the best at one thing," Rich says. "You may not be the strongest or the fastest, but you're also not going to be terrible at something. You practice everything."

Rich writes Bible verses in his shoes before competitions for motivation. The challenge brings out the best in him -- the consummate competitor, salivating for victory. It doesn't matter what he's doing; he plays to win.

Rich believes CrossFit has perfect carryover to real life, perhaps unlike other sports. "In life," Rich says, "you don't really know what's coming at you. Like a firefighter, or police officer, or anyone else working in the emergency field, they don't know what's going to come at them. You gotta be ready for anything."

If his work ethic, workouts and strength are any indication, Rich is definitely ready.

The Games

The 2012 CrossFit Games take place July 13-15, in Carson, Calif. The games were first held in 2007. There are now 3,400 CrossFit affiliates; there were only 2,100 in 2011. Both Froning and reigning women's champion Annie Thorisdottir took home $250,000 for winning last year (part of the $1 million purse). More than 26,000 athletes competed in the open in 2011; only 70 people competed in the inaugural 2007 games.

"We don't just do gymnastics, powerlifting, weightlifting, mono-structural (running, biking, rowing, swimming)," Froning says. "We mix all those facets of fitness together and either come up with a circuit, or just try to get as good as we can at certain things without lacking in other areas."

Froning clearly isn't lacking, but this is the largest field of competitors in CrossFit history. He must improve his scores from last year to again wear the crown. His toughest competition may come from former winners Jason Khalipa and Graham Holmberg, and challengers Dan Bailey and Neal Maddox.

In case you're unfamiliar with the Games, the events are not announced until just before they begin. This helpful page shows you what's known and unknown leading into the competition.

CrossFit Champions

2007 ///
Women: Jolie Gentry, USA
Men: James Fitzgerald, Canada
Affiliate Cup: CrossFit Santa Cruz

2008 ///
Women: Caity Matter, USA
Men: Jason Khalipa, USA
Affiliate Cup: CrossFit Oakland

2009 ///
Women: Tanya Wagner, USA
Men: Mikko Salo, Finland
Affiliate Cup: Northwest CrossFit (Wash.)

2010 ///
Women: Kristan Clever, USA
Men: Graham Holmberg, USA
Affiliate Cup: CrossFit Vancouver

2011 ///
Women: Annie Thorisdottir, Iceland
Men: Rich Froning, USA
Affiliate Cup: CrossFit New England


When and Where to Watch

ESPN3.com or Crossfitgames.com
July 13: 5:15-11:15 p.m. ET
July 14: 1:30-5 p.m. and 8:30-11:30 p.m. ET
July 15: 1:30-7:30 p.m. ET


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Comments

Showing 1 - 25 of 63 Comments

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JimboSlice123

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JimboSlice123

what shoes are THOSE, NEED TO KNOW

Jul 12, 2012 5:22pm | report
Adrian77

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Adrian77

They're the Reebok Men's CrossFit Nano U-Form

Jul 13, 2012 6:20pm | report
Turisma

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Turisma

Shoes don't make you strong...

Jul 3, 2013 7:13am | report
  • Body Stats
  • ht: 14'0"
  • wt: 168.08 lbs
  • bf: 13.8%
JimboSlice123

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JimboSlice123

never mind their the crossfit ones, they look sweet but so expensive!

Jul 12, 2012 5:31pm | report
BIGNARI

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BIGNARI

Man he has a great physique. Thats exactly how I wanna be

Jul 12, 2012 6:00pm | report
TheBiggestPhill

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TheBiggestPhill

Be better!

Aug 29, 2012 1:51pm | report
whisfit

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whisfit

These athletes are more functional than any physique competitor or even any regular sport athlete....this is true fitness.

Jul 12, 2012 7:19pm | report
soccerman777

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soccerman777

All the workouts listed here for the week are what Rich does in like one day haha

Jul 12, 2012 8:44pm | report
dzo1

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dzo1

Haha I think you might be right. It's a great list for someone who wants to get started with some CrossFit workouts. Good stuff!

Jul 13, 2012 4:24pm | report
Alutes56

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Alutes56

Actually, Rich doesn't do much other than this. He does do either rowing or stationary biking in the morning, and sometimes does a second random WOD.

Jan 24, 2013 5:06pm | report
ashleyhorner

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ashleyhorner

Awesome article! I do both, weight lifting and cossfit on a daily basis! I leave crossfit feeling destroyed every time! Im even considering training for the crossfit games next year.

Jul 12, 2012 10:31pm | report
JohnHardesty

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JohnHardesty

Heck ya! That'd be awesome Ashley!

Jul 13, 2012 12:15am | report
WhitePanther

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WhitePanther

Ashley Horner in the CrossFit Games OH SNAP!!! Hard to believe you are red for reps...

Jul 13, 2012 9:30pm | report
Surrael

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Surrael

Shes probably red for reps because she didn't agree with someone here... Same with me, just because i "questioned" things, people negative rep me and claim me stupid.... Really!? I lost 25lbs in 2 months.

Jul 16, 2012 4:09pm | report
thomasc83

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thomasc83

Go for it.

Jul 17, 2012 7:38pm | report
JohnHardesty

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JohnHardesty

Rich Froning is one intense athlete. While the team was building this article I did quite a bit of research on him ... and some people were just built to compete. That's Rich. Built to compete.

Jul 13, 2012 12:16am | report
jwethall

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jwethall

This guy looks very fit, but Crossfit games? whats next, The Zumba Cup? The Strip Fit Classic? These are methods of training (except Zumba) for a sport/profession not sports in and of themselves.

Jul 13, 2012 8:07am | report
Leigh91

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Leigh91

So Powerlifting isnt a sport? Long Distance Running (E.g. Marathon) isnt a sport? Sprinting? All training methods and sports.

Jul 14, 2012 9:49am | report
dakine888

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dakine888

Bodybuilders like you have no clue what fitness is.

Jul 15, 2012 5:31am | report
Leigh91

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Leigh91

dakine888, i dont agree. Although i am into crossfit myself, you are naive to say this. All sports have fitness of there own. Please do not slate other athletes. Each to their own.

Jul 15, 2012 6:09am | report
Y3TMuscle

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Y3TMuscle

You could say the same about bodybuilding.. For example, "o it's just a bunch of men prancing around in thongs." blah blah blah it takes dedication and commitment and Leigh91 I agree

Jul 16, 2012 1:57am | report
jwethall

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jwethall

@ Y3TMuscle No...resistance training is a 'training style' used to train for the SPORT of bodybuilding. Resistance training in and of itself is not a sport, just like crossfit training is not a sport.

@ Leigh91 I'm not "slating" other atheletes, I'm just stating a fact. A football player or basketball might use the crossfit method to increase his performance. I'm not discrediting it as a training style. But it is not a sport.

@ Dakine, you have no idea what a "bodybuilder like me" is or what other 'sports' and training I do. If you can't express a difference of opinion without insulting someone personally, you really ought think about building up your self esteem. Only an insecure person does this.

Jul 16, 2012 7:34am | report
ducey

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ducey

I agree with jwethall. It's not a sport. I personally like some attributes of crossfit but overall it's about quantity over quality. It's dangerous and careless for the most part. Take out the race against time aspect of it and it would be great.

Also, kipping pullups have nothing to do with strength and everything to do with momentum. Not much of a workout there.

Also, bodybuilders are by far the most disciplined breed of the fitness world. Everything we have learned came from bodybuilding or bodybuilders.

Jul 16, 2012 11:35am | report
Surrael

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Surrael

Im going to assume here that bodybuilders are exactly that... BODY BUILDERS!, they build muscle, strength and lack in endurance. Me on the other hand, I don't want to be massive. I want some definition and stamina.

Jul 16, 2012 4:12pm | report
Arcaneforest

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Arcaneforest

I agree with Jwethall. Crossfit shouldn't be a "sport" or competition. It is a workout system that uses workouts that athletes do to prepare for their specific sports, not just to compete at working out. To quote Kenny Powers from Eastbound and Down "I'm not trying to be the best at working out".

Jul 16, 2012 8:26pm | report
Showing 1 - 25 of 63 Comments

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