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VIDEO: What CrossFit Legend Rich Froning Eats In A Day (+ 3 Workouts)

Get an idea of what it's like to eat and train like CrossFit pro Rich Froning.

Rich Froning knows exactly what he’s doing when it comes to diet, nutrition and fitness. The four-time Individual Fittest on Earth and Mayhem Freedom captain took to YouTube earlier this year to share what a day of eating and training looked like.

At the time of filming, Froning was intermittent fasting, which means he keeps his meals in a strict 8-hour window during the day. Here’s how Rich keeps on top of his game while limiting his calorie intake.

Watch What Rich Froning Eats in a Day

Morning: 7am

Froning kicks the day off as any of us do — with a good cup of coffee. As he was fasting in February when the video was filmed, that’s all he will have as he moves into his first training session of the day.

Morning Workout 1

For time:

6 Rounds

  • 6 Single Arm Dumbbell Clean & Jerk (70/50lbs)
  • 15 GHD Sit-Ups

At 10:00

6 Rounds

  • 10 Single Arm Dumbbell Snatch (70/50lbs)
  • 15/12 Calorie Row

Morning Workout 2

AMRAP 5 x2

  • 5 Push Jerk (185/125lbs)
  • 10 Bar Muscle Ups

Rest 5 Minutes and repeat

Rich Froning BOXROX series part 1 part 2Source: Matt Melling
Rich Froning

Lunch: 12pm

To help him keep track of when he should eat, Froning using the RP Diet Coach app on his phone to track his meals and remind him when it’s time to chow down.

For lunch Froning eats:

  • Sirloin steak
  • Broccoli
  • White rice

This lunch includes 50g protein, 10g fat and 110g carbs.

Snack: 2pm

For his afternoon protein shake Froning combines:

  • Unsweetened almond milk
  • Maple pecan oatmeal
  • 1 Banana
  • Meal replacement shake (peanut butter)

This comes out to 45g protein, 10g fat, 105g carbs.

Afternoon Workout


  • 50′ Lunge (2x70lbs)
  • 2 Pegboard

Rest 5 Minutes


  • 100′ Lunge (2x53lbs)
  • 2 Pegboard
Rich-FroningSource: CrossFit Inc

Dinner: 5pm

For dinner, Froning opts for something simple but effective:

  • Salmon
  • Olive oil
  • White rice

All together this reaches Froning’s target of 50g protein, 10g fat and 110g protein.

Froning finishes his eating window with some kind of protein shake (25g protein) at the end of his training day.

Read More: AWESOME TRANSFORMATIONS – Rich Froning Before CrossFit (and 20 of his Workouts Every Athlete Should Try)

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