Four-time CrossFit Games champion Rich Froning works out hard to maintain his superior conditioning, but don't expect to see him slogging away for hours inside a dark gym.
"You don't need to be inside a gym to strength-train," Froning told Outside. "You can do pull-ups on a tree branch."
The 5-foot-9 Froning, who weighs a solid 195 pounds, typically trains every day, paying close attention to how his body feels.
“I work out anywhere from two to five times a day, but I don’t walk into the gym with a schedule," he said. "I just make it up as I go, listening to my body.”
Unlike most athletes, the hard-core Rich, 27, prefers to stay active on rest days. "I don't really take days off from training," he said. "For 'active recovery,' I'll go ride my mountain bike for a couple hours once a week."
Froning's daily workout schedule looks like this, according to TheBoxMag:
7:30 a.m. — Wake up, read bible.
8:15 a.m — Warm up on the Airdyne to get loose, then begin first WOD.
9 a.m — Train a group of professional motocross athletes (and occasionally jump into their workout).
11:45 a.m — A member of the Tennessee Tech football coaching staff comes over to work on some big lifts, like squats or dead lifts. Afterward, they complete a WOD that will include the lift that was just practiced.
3 p.m. — Practice Olympic lifts and then perform another WOD.
Froning, who can dead-lift 545 pounds, back-squat 445 pounds, and do 75 pull-ups in one set, also goes with his gut when it comes diet.
“A lot of people who do CrossFit eat a strict Paleo diet, but I don’t subscribe to any specific way of eating," said Froning, who's not a big fan of nutritional supplements. "If you burn enough calories, you don’t need to.”
Froning said he drinks a lot of whole milk and protein shakes throughout the day. “I don’t have much of a diet," said Rich. "I eat a lot of peanut butter and drink a lot of whole milk. And protein shakes are my thing.
"At night, I will eat whatever I want, but through the day, I don’t really eat that much. When I train guys, I tell them to eat clean meat and vegetables, and all that stuff. But when it comes to me, I don’t really listen to myself.”
Rich will retire from individual competition after the 2014 CrossFit Games. Froning detailed his incredible journey from firefighter to CrossFit King in his memoir, First: What It Takes to Win.