Rich Froning Diet and Workout Plan – The Greatest Crossfit Athlete Of All Time

Rich Froning Workout

Rich Froning is by far the best Crossfit athlete of all time.  He is basically the “Michael Jordan” of the sport.  Rich Froning Jr. was born on July 21st, 1987.  Froning is officially retired from the Crossfit games now.  He had a tremendous amount of success while competing.  He competed in the 2010, 2011, 2012, 2013, 2014, 2015 and 2016 Crossfit Championships.  Of those he won it 4 consecutive times from 2011-2014.  In 2015 and 2016 he decided not to compete individually but his team known as Crossfit Mayhem Freedom to 1st place finishes.

Froning’s success has propelled the sport to new levels.  He has brought on sponsors from large corporations such as Reebok, Oakley and Rogue Fitness.  The payouts on winning the Crossfit games has improved as well.  In fact, Rich Froning has earned over one million dollars from winning the Crossfit games four times.  That doesn’t include his lucrative sponsorships either.

Rich Froning is a dedicated Christian and his faith plays a major part in his life.  He has a large tattoo on his right side that reads:  Galatians 6:14.  Galatians 6:14 says “May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me and I to the world.”  This tattoo was derived from the tough loss he faced at the Crossfit games in 2010.  Rich was strong in almost every event but he clearly had trouble in two areas…. the swim and the run.  He tore through most of the events but it wasn’t until he came to the dreaded rope climb that his arms gave out on him, he fell to the floor and dropped to second place as well.  In 2010, he lost to Graham Holmberg.  It severely hurt his pride but it did cause him to work even harder.  It was the last time he would be defeated in the Crossfit games.  Below is a picture of the Rich Froning tattoo.


Rich Froning Tattoo

Rich Froning Tattoo – Galatians 6:14 – Bible Verse

Lately the competition has been heating up and some of the athletes are gaining a bit of ground on Rich Froning’s legacy.  His biggest competitors include Mat Fraser, Jason Khalipa, and Sam Briggs to name a few.  On this site we have written articles so you can learn more about each of these athletes if you would like to compare them to each other.  We recommend learning about each of them and their contrasting styles of working out so you can decide the best way for you to get the fastest gains from your training.


Rich Froning Diet: Nutrition and Supplements

There is a saying in the sports world that “athletes don’t diet, they refuel.”  That is especially true for Rich Froning.  He says he does not have a specific diet plan and does not follow the Paleo or Zone Diets which are very popular in the Crossfit scene.  One thing you can always count on when you are talking about Rich is that it doesn’t matter what he is doing, he always plays to win.  His diet is no exception.  Unfortunately, Rich Froning is not like most of us.  He trains 3 or 4 times per day (which is not normal) and eats very little (which is not normal).

In fact Rich says he has very little appetite.  He eats a ton of peanut butter and drinks a bunch of milk each day.  Along with this, he drinks protein shakes and eats bacon throughout the day.  At night, he doesn’t watch what he eats at all.  Whatever is lying around he will eat it.  He trains athletes at his home all the time and he never recommends his personal diet to them.  Instead, he tells them to eat clean and focus on getting a lot of nutrients from meats and vegetables.  His training is unusual and so is his diet so he never listens to his own advice.

For most people eating right is even harder than training right.  It’s easy to fall off the wagon at night and eat sugars that will stay on you and ruin the results you are looking for.  What we need is a simple and fast way to prepare meals that are not only delicious but will help you burn fat, build muscle and achieve your training goals.  The Paleo Diet obviously works, almost every crossfit gym swears by it.  However, cooking and preparing these meals everyday can be a challenge.  I recommend checking out Metabolic Cooking.  They show you how to quickly and easily prepare meals that will fall in line with your crossfit training.




Rich Froning Workout: An Unusual Routine

Rich Froning does not train like a normal human being.  What do I mean by that?  Well he does 3, 4 and sometimes 5 workouts per day!  Most would consider this overtraining and for the most part you would be right.  However, Rich says he does not feel right unless he works out at least 3 times per day.  The average Crossfit gym has a workout of the day posted and a rest day after completing 3 workout of the day’s.  If Rich were to follow this type of regimen he would have a day off every day around supper time.  A typical workout day starts around 8 am where he warms up on a bike or rowing machine and begins his first workout.  His workouts are usually short but intense and last about 30 minutes.

By noon he will be ready to take in his second workout.  Which might include heavy Olympic lifts.  Finally, he would end the day with a final workout of the day which could include heavy lifts like squats and deadlifts and incorporating interval training .  This is a typical workout training program for Rich.  Sometimes he will step it up even further and take on up to 5 workouts per day like the did when he trained for the Crossfit games.  Obviously training like this will not work for the average person or even for most elite athletes for that matter.

If you talk with other athletes in the games they focus more on quality rather than quantity.  Most fitness coaches will tell you that “less is more”.  Well for Rich more is more and it works well for him.  It’s hard to argue with the results he has gotten and he is built solid like a Greek statue.

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