Rich Froning

Rich Froning

Crossfit Athlete
Born: 1987

RichFroning, Jr. was always an athlete and he received a scholarship to play baseball in college. Afterleaving school, he worked as a fireman and also a strength coach at Tennessee Tech.He became interested in CrossFit in 2010 and began competing and coaching the sport. He came in 2nd that first year (2010) and spent the off-season working on his weaknesses. Froningwent on to win the CrossFit Games four years in a row (’11, ’12, ’13, ’14) in individual competition, and his team CrossFit Mayhem won 2015 & ’16. A documentary was made about him called Froning: The Fittest Man In History and he has written a memoir entitled, First: What It Takes to Win. Froning owns a gym called CrossFit Mayhem in his home town of Cookeville, Tennessee. He has over a million followers on social media. Froning is 5 feet 9 inches tall and weighs 198 lbs.

Known For:

Rich Froning’s Diet

Summary

While Froning was killing it in CrossFit, he didn’t follow any special diet and says he would pretty much anything that was lying around. He downed a lot of protein shakes, bacon, peanut butter and milk during the day, but not much else. He has since worked with a nutritional coaching company called RP Health to improve his diet. For breakfast he’ll have whole eggs, egg whites and bread, and then a mid-morning protein shake. Dinner might be a steak, broccoli, sweet potato and an apple, with cereal being his favorite dessert. He also engages in intermittent fasting.

Estimated Macros

  • Medium Carb 40% 40%
  • Mid-High Protein 60% 60%
  • Medium Fat 25% 25%

Diet Details

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Do As I Say

Froning says that while he didn’t always pay attention to his diet, he never recommended anyone eat what he ate. He tells the athletes that he trains to eat clean, and to get their nutrients from vegetables and meat.

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Not Super Strict

Froning says with 3 kids in the house, his meals aren’t always what the nutrition service recommends.

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Cereal Killer

Froning says raisin bran and frosted mini-wheats are his favorite evening treat.

What to Eat

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Protein Shakes

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Bacon

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Eggs

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Egg Whites

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Peanut Butter

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Meats

R

Vegetables

R

Sweet Potatoes

R

Broccoli

R

Apples

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Cereal

What to Avoid

Q

Eating while working out

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Froning on Carbs

‘I found that I was undereating. I was not eating enough carbs.’

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Froning on Flexibility in his Diet

‘I have 3 kids. Sometimes it’s chicken nuggets.’

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Froning on Dessert

‘I eat a bowl of cereal to cap off the night. That’s my dessert.’

Rich Froning’s Fitness Routine

Weekly Routine

More Is More

While some athletes take the ‘less is more’ approach, Froning works out multiple times a day, a minimum of 3 but up to 5. He says he doesn’t feel right if he doesn’t hit the gym at least 3 times. He also does not like to take any days off from training, which is unusual for serious athletes.

Short But Intense

Froning works out for about 30 minutes at a time, but they are very intense.

Going Solo

Froning does not have a coach, although he sometimes partners up with other CrossFit athletes such as Dan Bailey and James Hobart.

Rise And Shine

Froning’s first workout is usually around 8 in the morning. He’ll often warm up with a stationary bike ride or a rowing session.

Lunchtime Lift

At noon, he does his second workout, which often includes Olympic lifts.

Evening Intervals

His third routine might involve heavy lifting like deadlifts and squats, along with interval training. When he trained for the CrossFit games, he would often add 2 more workouts to his day.

Exercise Style

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Some Rich Froning Workouts

Workout #1: 2 min. on/ 2 min. off each machine. 4 rounds total.
Cardio Row
Bike Erg
Ski Erg

Workout #2: 3 rounds total.
Warm up: 1 min. on any cardio machine.
10 Single-arm standing shoulder presses
10 Suitcase Deadlifts
1 min. Plank

Partner Workout:
50 muscle-ups/handstand hold
50 Bench presses/ D-ball hold
50 D-ball throws/Dead hang

Workout #3
45 min. of intervals on Assault AirRunner

A Swimming Workout (2x per week)
Warm up: 10x50m
Workout 4x250m
Post-workout: 2 rounds
100 kicks
6x25m swim. No breaks.

A CrossFit Afternoon Workout
5 rounds
30 GHB (glute-ham developer)
50 double unders
100-foot handstand walk

A Mountain Bike Workout
30 miles — approx. 2 hrs.

An Evening Workout
8×4 Snatch (225 lbs.) every 2 min.
7×5 Power Clean (275 lbs.) every 1:45

‘Pre-hab’
After warming up, Froning takes some resistance bands and plates and spends 30 minutes doing mobility exercises including things like banded single-leg swings, single-leg deadlifts, and Bosu balleccentriclunges.

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Froning on the Mind-body Connection

‘The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.’

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Froning on the Difference Between Training & Competition

‘In training, you listen to your body. In competition, you tell your body to shut up.’

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Froning on Truly Strong People

‘Strong people don’t put others down. They lift them up.’

Rich Froning’s Supplements

Amino Acids

Amino Acids

Froning takes a pre-workout supplement of amino acids called Arginine Extreme.

Electrolytes

Electrolytes

Froning takes electrolytes to rehydrate and restore electrolyte balance, which helps prevent fatigue and cramping.

Vitamin Supplement

Vitamin Supplement

In the afternoon, Froning will take more aminos and creatine, but he prefers to steer clear of caffeine and takes V16, an herbal vitamin supplement instead to give himself an energy boost.

Herbal Aminos

Herbal Aminos

Before bed, Froning takes Nighttime Recovery, an amino acid and herbal formula that helps him to recover.

Creatine

Creatine

Froning also takes Mass Impact with creatine in the morning to promote muscle growth, strength, and volume.

Energy Booster

Energy Booster

Spark is a sugar-free vitamin supplement that Froning takes to get a quick hit of energy.

Protein Powder

Protein Powder

After his evening workout, Froning takes a low-carb protein powder with whole milk. If he needs extra carbs, he might also take a scoop of a protein powder called Post-Workout Recovery that has glucose polymers.

Multinutrient Muscle Fuel

Multinutrient Muscle Fuel

On competition days, Froning takes Muscle Fuel, a supplement of vitamins and minerals that help to keep him energized throughout the day.

Adaptogen

Adaptogen

Froning takes O2 Gold to increase resistance to stress and help support the best use of oxygen by the body.

Rich Froning’s Lifestyle

Winning Streak

Froning won every stage of the 2011-2014 CrossFit Games, including the worldwide Open, Regionals and the Games. He came in 2nd in the 2015 Open, but his team won 1st place in the 2015 Central East Regional Games.

May I Never Boast

Froning is a dedicated Christian. He has a tattoo of Galatians 6:14 on his side.

Sweet Dreams

Froning loves his high-tech bed so much, he bought an equity stake in the company, HIBR, and designed and developed the RF Signature Series Mattress.

Family Time

When Froning isn’t sweating it up, he likes to spend his downtime with his wife and their three adopted kids.

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Froning on Winning, and Losing

‘It’s not necessarily that I like to win, but I hate losing more.’

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Froning on Sleep

‘I rely on sleep more than I do my nutrition.’

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Froning on Self-confidence

‘Believe in yourself. Know that there is something inside you that is greater than any obstacle.’

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Froning on Quitting

‘I won’t quit ’til I’m dead. And even after death, I’ll burst from my coffin and train like a machine.’

Recommended Products

CrossFit Mayhem apparel

CrossFit Mayhem apparel

CrossFit Mayhem Online Programs

CrossFit Mayhem Online Programs

First: What It Takes to Win

First: What It Takes to Win

Rogue Fitness

Rogue Fitness

Reebok

Renaissance Periodization

Renaissance Periodization

Rehband

Rehband

HIBR mattress

HIBR mattress

Advocare Supplements

Advocare Supplements