Tag Archive: Rich Froning


Another year has gone by and even though the end result was the same, not going to the Crossfit Games, I improved.

While the result was not what I wanted, I need to put this in perspective. I missed 3 months due to an injury and was told I would not be able to start lifting weight by my doctor for 6 to 12 months. After coming back to the gym and basically starting at square one, I set new PR’s before the games and improved on the workout that was done last you to sort of benchmark progress from one year to the next. Take that Doc Doom, my name for my family doctor, as he always tells me I should not be doing these extreme workouts at my age. I also dropped 12 pounds from diet improvement and working out more intelligently. That is, knowing when to scale back, when to add some weights, listen to my body, and listen to my coaches when they inform me what is best for me to get where I want to.

Here are some takeaways from this year:
1) Have a plan – you will not achieve anything if there is no plan. Hoping to be better is not a plan.
2) Follow the Crossfit methodology – work on your weaknesses wishing they never come up in the Open until you are looking forward to having them appear, then work on another weakness.
3) I need to improve my mobility – my range of motion is better than last year but not where it should be to achieve good results
4) Improve my endurance – I should not be gassed after 30 wallballs, 30 burpees, 20 box jumps or lifting a weight more than 20 times – that is just not acceptable if I want to improve
5) Be serious – unless I am serious about improving don’t bother. Crossfit Workouts are great by themselves if you are doing nothing but wanting to improve your fitness level and enjoy normal living.
6) Watch more videos. Of myself and others, you never know what you are doing wrong if you cannot see it. Coaches can always tell you what you are doing wrong but if you dont see what they are talking about you will fall back on the same problem. Looking at the best, Rich Froning, Samantha Briggs, Camille Leblanc-Bazinet, Annie Thorisdottir, and others do workouts help provide a visual to what pace, techniques, form and small triggers that help them be at that level.
7) Ignore comparing yourself to others at the gym. This does not mean I will be aloof, but I am 25 or more years older than 90% of the gym, comparing their performance to mine would be constantly demoralizing.
8) Keep detailed notes of your workouts – I slacked off with this and that is unacceptable. How do I know what I did and how I felt that day. Was I stressed? Did I get a good sleep? Did I miss a meal?
9) Rest days are important. Don’t do a workout, some stretching, mobility and watching those videos and spending some face time with your coaches going over the videos for pointers would be more effective than doing WOD’s poorly.
10) Technique and form are first and foremost what should be worked on. If you lift light weights, air squat or jump poorly you will fail miserably once you add weight any of these movements.
11) Be accountable – don’t cut short your workout. If you lose track of what rep you are at starting counting from the last rep you know you did. If you don’t like doing more reps improve your mind!

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I did not know how to start this recap as initially I was pleased with my score. Then I started to see other scores and started to feel a bit down. Games 13.2 was a nasty one, one of those workouts that just suck the life out of you due to the movements involved. Shoulder to Overhead, Deadlifts with the same bar and then box jumps.

Box jumps are the killer as I figured and I went in with a plan. I needed one as I am not the best jumper, I fit in to the category of “mature white men can’t jump” and proceeded to do step ups after round one. Yes, I know that jumping up is faster, I also know that for me step ups would be the most efficient and would get me my best score. What I did not know was that the shoulder to overhead would cause me to slow down more than I wanted. Who knew that 95 lbs could be so heavy after 4 rounds? Those lifts cost me valuable time and after reviewing the video of my WOD, I may have been able to put in another full round if I was able to lift a bit quicker.

All in all, 6 rounds plus 3, I cannot complain too much. I did expect more from myself and earlier today I felt like shit as I was thinking about how incredibly slow I moved. I started thinking, what am I doing? You’re 57 and you are moving so slowly, do you think you are seeing any gains in this? When are you going to either get serious or just be a box member?

Yes I had some doubts about my ability, but I know deep down that I can do it better and compete. I did it when I was smaller and had to play Junior hockey against people who were 50lbs heavier and 8+ years older. I did it when I played on the mini Pro Bowlers Tour and my U.S. counterparts had years of experience on me. But I made it and I will do the same in Crossfit.

When I posted my mini confidence meltdown on Facebook it was the Crossfit community that replied and said I did awesome and not to get down on myself, they were the ones who told me the next one will be better and that it is only workout 2 of 5. It is at that point that you remember why you do this and even if you are not Rich Froning Jr, Camille LeBlanc-Bazinet, Annie Sakomoto, or any of the other top competitors you are doing your best to get there, they appreciate the work you put in and most importantly your boxmates know you have busted your ass that day for the best score you could get.

I did find out some things during this workout and as they say punish your weaknesses, mine was stamina. I have none and need to figure out what I need to do to improve that part.
Until 13.3 comes out I will look at different ways to make myself better. I am not satisfied with this year’s showing.