The People’s Champ

As some of you probably tuned in Sunday night, Rich Froning repeated as the CrossFit games champion for the 3rd straight year.  Not that all the competitors on the podium don’t deserve some love but at this day in age Rich Froning is the champion the CrossFit community NEEDS.

I have a lot of friends on facebook that aren’t necessarily local that have drank the kool aid.  If they aren’t posting their “wod” times they are taking selfies of themselves, their food, clothes, etc.  Disclosure: there is nothing wrong with this….But back to Froning.  He is a staple of what, to me, crossfit stands for.  Until the final day, he didn’t win a single event, but stayed near the top throughout each workout.  The phrase, “be good at everything and not great at one thing”  couldn’t stand more true for those competing in the games.  On Sunday, Rich came out and didn’t just win all 3 events, he buried people….and then he cheered them on to finish.  Many people wanted to see Josh Bridges make the comeback from injury and knock Rich off, or Jason Kahlipa, the Cali golden boy rise to the occasion.  Many said that these two athletes had “worked so hard, they really deserved it”.  But at the end of the day, if you haven’t put in the work, the results aren’t going to be there.  I’m not saying Jason or Josh didn’t work hard, but its the perception that others have of how things SHOULD be that need to be set straight.  Froning works out multiple times a day, doesn’t have facebook and could probably win the games in a pair of sperrys if he had to.  He doesn’t have to tell people how great he is, he lets his results speak for themselves.  He is humble in victory.  He won’t sit on this win very long, he will probably be in a pool working on his swimming technique as the swim event was his worst finish to date.  I guess what I’m trying to say here is this:  The social aspect of crossfit should never be bigger than the hard-work we put in to crossfit.  We will celebrate the victories and strategize the short-comings.  We will let our bodies, our results speak for themselves.  We will have the mind set of when that clock is counting down 10 seconds we will have our head down, mouth shut, mentally tough and will be physically dominate.  We will work for however long it takes us to finish, we’ll go home and we will come back and do it again the next day.  The great thing about The Rock…is most of you do this already!  I couldn’t be prouder.  If you are asking yourself, “where are my results?”  Keep working hard, as I like to say, more focus on the work, less focus on the noise…you have a task, complete said task.

Take a page from Froning’s book.  Work your ass off, become the best athlete you can be and the rest will take care of itself.


Tuesday, July 30th

As Many Rounds As Possible in: 12 minutes

5 Handstand Pushups

10 Burpees

15 KB Swings (1.5/1)


Strength: Find a Front Squat 1 Rep Max