Tag Archive | "crossfit"

Press ups – full

WoW – Thursdays Workout 17/04/2014

With thanks to CrossFit for this particular workout, all you’ll need is a chin up bar and a stopwatch. This workout hits all your major muscles and 20 minutes and is a great “stop gap workout when time is against you…

Perform the following sequence as many times as possible in 20 minutes:

5 pull ups
10 press ups
15 squats

Adjust the rep count to suit your individual fitness abilities. If necessary, substitute body rows for pul

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WoW – Thursdays workout 27/03/2014

Today’s workout is a straight forward race against the clock consisting of both cardio and endurance exercises. If you can’t complete all of the repetitions in a single set, feel free to chip away by performing a few repetitions at a time until all the reps are completed and then move on. Remember, the clock is ticking so try to keep your rest periods to a minimum!

Run 1000 meters
20 chin ups
30 press ups
40 squats
Cycle 5000 meters
40 squats
30 press ups
20 chin ups
Row 1000 meters

Record your time and try to beat it next time you do this workout…

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The Fittest Man in the World – CrossFit’s Rich Froning???

 

The Fittest Man on Earth

Rich Froning Jr

Imagining being able to Google, ‘the fittest man on earth’ and finding your name returned as the first entry. Rich Froning Jr. Doesn’t have to imagine it – he is the guy who wears the T-shirt. Paul Mumford caught up with the multiple Crossfit® Games winner.

Before meeting up with him on a recent trip to the UK I Googled Fronning (26) as I wanted to get an idea of what I was letting myself in for. I got a pleasant surprise when I discovered a character far removed from the formidably proportioned, tattooed, yet well-groomed and handsome American guy that he appears to be on the surface.

PM: Tell me about your background Rich. Did you grow up a sporty kid?

RF: I played a lot of stuff growing up but baseball was my main love. I actually got an offer to play in college following high school but decided not to do it and retired from the sport. I then went on to work as a fire fighter in Cookeville (Tennessee), which paid for my tuition through university.

 

PM: How did you come across Cross Fit?

RF: I was studying exercise science as my undergraduate degree and one of my professors was the head strength and conditioning coach. He showed us some videos one day on the Crossfit web site and the rest is history. I already really enjoyed working out and doing that kinda stuff so I fell in love with Crossfit from the moment I got started.

PM: What specifically was it about Crossfit that appealed to you so much?

RF: Everything was different every day. Crossfit isn’t really concerned with who is the strongest or who is the best. It makes you good at everything rather than a specialist at just one thing.

PM: So how did your interest develop? What led you to start competing?

RF: My cousin and me trained together from when I started out with Crossfit in 2009. We watched some videos of the Crossfit Games and when we tried some of the workouts we thought our times weren’t too bad. They were pretty comparable. So when they opened up registration for the games in 2010, me being a naturally competitive person, I decided to sign up and see how I got on. The first year my whole plan was just to make it to the regionals which I won. Then my goal was not to finish last and I finished second. I was actually in first place right until the last event and just kinda tanked a little bit.

PM: So what do you have to go through each year?

RF: You have to be prepared for anything physically. For instance this year we rowed on a rowing machine for a half marathon but then we also had to do a one rep max clean and jerk ladder in increments of 10lbs. We would go up every minute and have to do a new bar. But then there’s also workouts that involve gymnastics, some handstand push-ups and muscle ups. You really have to be a well-rounded athlete. You can’t just be strong or be in incredible aerobic shape, you have to be a mix of everything. 

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PM: So when you get through to International level, over how many days is the final contest?

RF: For the last two years it’s been four days. It kinda started out as two days and now it’s usually Wednesday, an off-day on Thursday then Friday, Saturday, Sunday.

PM: As you’ve won the CrossFit Games in 2011, 2012 and 2013 – do you have a concrete plan in place and know what you need to do to prepare for the next one?

 RF: I try to surround myself with hard working people who are going to push me in certain areas. I have a good crew of guys that I work out with back home. A lot of people have a set plan but I really don’t. I just base each day on how I feel from the day before and we kinda change things as we go. In the morning I usually work out for around an hour and a half, Crossfit style stuff, metabolic conditioning. Then after about an hour or two I usually do some type of strength work and then at night I’ll do some kind of Crossfit thing again for about an hour or so. Every day is different. You just have to be ready for anything.

PM: Do you know ahead of time what you’re going to be expected to do at the Games?

RF: No, CrossFit always talks about preparing people for the unknown. We train all year to not know what we’re training for.

PM: What about when you’re not training for a competition? You must get a little bored being a competitive person. Do you still set yourself little challenges?

RF: Yes and no. That’s the good thing about Crossfit, every day is a competition really. You’re pushing yourself against other people. You’re pushing yourself against yourself. That makes it more interesting.

PM: So what about diet then Rich? Do you follow the whole Paleo principle that many Crossfitters do?

RF: No. I like food way too much to be Paleo. I’ve tried it before and felt like it hindered me a little bit. I didn’t feel it was good for me. To be honest throughout the day I don’t eat that much. I snack, take some supplements and stuff like that. I train usually in the morning fasted with some Amino X that BSN (His supplement company) makes and then at night I’ll eat whatever I want. If I get a lot of food in my stomach I don’t feel like working out. I try to stay away from breads and pastas though just because I don’t feel good eating them.

PM: So what have you noticed about Crossfit while you’ve been visiting some of the gyms in the UK? Am I right in thinking that it’s more mainstream in the US and still a little underground in the UK?

RF: To be honest I guess it’s similar in the UK to how it started in the US but from what I can tell it’s growing very rapidly here too and all over the world. I’ve been to London, Denmark, Korea… literally all over the World now for Cross Fit. I’m going to Berlin in a few weeks for a competition: Team USA versus Team World. It’s pretty cool to see that at first it was a US thing but the rest of the World is catching up pretty fast.




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PM: I know Crossfit gets a lot of bad press here in the UK because people don’t think it’s safe and there are lots of stories of people becoming injured.

RF: There’s a lot of bad press everywhere. Some people don’t like to work hard and like to make excuses. There’s also techniques you need to master if you want to be proficient and able to go at it with incredible intensity but we preach technique. I think if you’re doing something the right way you’re not going to get injured. I do this stuff 3 or 4 times a day and injuries are minimal. I’m sore every day but that just comes with what I do.

PM: Am I right that you’re the only person to win the Crossfit Games more than once?

RF: Yes, Sir.

PM: Does that put extra pressure on you to go for number four?

RF: We’ll see. As of right now I’m going to enter. Number two was pressure, number three was pressure. With number four, sure there’s pressure but … there’s always pressure competing. I always expect more out of myself.

PM: What about beyond number four or have you not thought that far ahead yet?

RF: No, there’s no real plan. I’m pretty strong in my faith and I know that God will point me in the directions He wants me to go and do the things He wants me to do. So I try to be obedient and do whatever it is He’s leading me to do.

PM: I was going to ask about your faith if that’s OK because I’ve noticed you have a reference to the Bible on a tattoo running down the side of your body.

RF: Yes, it’s from the New Testament. Galations 6:14 and it’s ‘May I never boast in anything except in the cross of the Lord Jesus Christ, which the world has crucified to me and I to the world’. It keeps me humble, it keeps me thinking about why I do what I do. My whole role is to glorify him with the things that he’s given me.

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Rich Froning is proud to be a Team BSN athlete. Check out more exclusive content and videos at www.bsn-supplements.com

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