Athlete Profile

Athlete: Dan Frayer

Dan Frayer's Profile Picture
205 lb


Filthy 50--
Fight Gone Bad275
Sprint 400m--
Run 5k23:00
Clean & Jerk155 lb
Snatch115 lb
Deadlift330 lb
Back Squat200 lb
Max Pull-ups21



How I Eat

Decline to answer

Nutrition is important. Nutrition is not the number one indicator of performance. Read the books. Experiment. Learn for yourself. Carbs are not the devil.

How I Train

I workout mostly at home, work, or a traditional gym

I write my own programming

I record my workouts

I have a dedicated group of atheltes that show up in my garage everyday at 5am. We do our own programming following variations of main site, CFE, OPT, GPP and Outlaw. We set our benchmarks, experiment with programming then re-test. That is what drives our workout schedules.

My Athletic Background

I played college sports

I regularly play recreational sports

Tennis to Mountain bike Racing to Ultra Marathon Cycling to Triathlons to Crossfit. Now I train for all events using crossfit methodology and strength conditioning. A 500 swim is very similar to an 8 minute KB swing/box jump couplet. Riding my bike up steep inclines feels like a couple hundred walking lunges. The variation keeps me conditioned, focused and on the podium occasionally.

My Experience With CrossFit

I began CrossFit with a coach (e.g. at an affiliate)

I have completed the CrossFit Level 1 certificate course

I have had a life changing experience due to CrossFit

I train other people

I started crossfit at a local YMCA in Portage Michigan. I met three guys (Jim, Darrel and Bob) tossing kettle bells and med balls around and I asked to join them. We then moved our workouts into Jim's garage, which eventually evolved into a 100 plus member affiliate. I am proud to say I was the first member. Shortly after their doors opened I moved to Arkansas and started training with Crossfit Northwest Arkansas. I trained next to some of the fittest athletes in the region. I got faster. I got stronger. I got smarter about intensity and movement. After a year of serious crossfit I flew to Charlotte NC and took my level one training course. I use that knowledge to condition athletes in my garage gym and someday train at an affiliate.

My Work/Rest Schedule

I do multiple workouts in a day 1x a week

I typically rest 4 or more days per month

5 on. 2 off with crossfit endurance scattered through out based on my 9 month old son's nap schedule.

How long have you been doing CrossFit?

1-2 years