At just 22 years old, James Sprague has already etched his name into the history books by winning the 2024 CrossFit Games. His journey, marked by determination and the support of a tight-knit community, inspires athletes everywhere. We caught up with Sprague to delve into his remarkable ascent from underdog to the Fittest Man on Earth. 

The Thrill of Victory

Winning the CrossFit Games is a monumental achievement for any athlete, but for Sprague, it was a moment that exceeded his wildest expectations. “Looking back on the last few years of training, the thought of even qualifying for the CrossFit Games was an absolute dream,” he says. “I knew with dedication and sacrifice that I would be a Games athlete because I love the sport so much.”

Standing atop the podium was surreal for him: “It’s a feeling I can’t describe because I never expected to be in this position. It showed me that I should start having higher expectations for myself.” For Sprague, this victory reinforced the idea that his potential is limitless as long as he believes in himself and continues to put in the hard work – a message that many athletes would benefit from. 

Reflecting on his journey, Sprague credits a strong support system for his success. “The biggest things I can piece together that got me to where I am today are trusting in my team around me,” he states, highlighting the crucial roles played by his coach, family, and friends. His move to Florida to train under coach Matt Torres was pivotal, offering invaluable lessons that shaped his training philosophy.

After returning home, he found renewed motivation within his local community: “I made some amazing new friends and had a refreshing outlook on training that helped me enjoy the process more.” This blend of mentorship and community support created an environment where he could thrive. “This year showed that what I am doing is working and I won’t change a thing moving forward,” the current champion says. 

Balancing Fitness Disciplines

CrossFit is renowned for its wide range of movements, and Sprague has a strategic approach to maintaining balance across disciplines. He focuses on raw strength and power but ensures that conditioning and skills training remain part of his daily routine.

He also relies on the AIRWAAV Performance Mouthpiece to help take his training to a new level. “I use AIRWAAV to level up my fitness,” he explains. This all-in-one tool allows Sprague to “clench down for heavy lifts” and “help open up my lungs and take deeper breaths when I’m in an oxygen-deprived state during aggressive Metcons or conditioning.”

The Importance of Recovery

For an athlete with such an intense training schedule, recovery is essential. “My recovery is simple,” Sprague said. “I eat the same foods from start to finish most every day and at the same times.” This consistency ensures he’s never running on empty. He incorporates stretching, ice baths, and sauna sessions into his routine, along with engaging in activities that help him unwind and detach from the stresses of training.

Embracing the Underdog Role

Sprague entered this year’s Games as an underdog, a position that he relished. “I am better under pressure and perform best when the spotlight is on me,” he noted. This mentality fuels his training, pushing him to maximize every session with a sense of urgency. “I train scared,” he said, emphasizing the importance of being aware of competitors striving to outdo him.

Looking Ahead

As he looks to the future, both personally and professionally, Sprague remains grounded. “I always want to represent my faith in Christ on the big stage,” he stated, highlighting his commitment to using his platform for greater good. He also aims to build a strong training community in Liberty Lake, Washington, surrounding himself with like-minded individuals striving for greatness.

Professionally, Sprague hopes for a long and sustainable career. “Winning is fun, but it’s not what it’s all about for me,” he reflected. He values the relationships he builds and the lessons he learns through the sport.

Advice for Aspiring CrossFit Athletes

For those considering a foray into CrossFit, Sprague emphasizes the importance of finding a knowledgeable coach. “Learning the basics to movement patterns like squats, lunges, and presses can go a long way,” he advised. Proper technique should always be prioritized, and newcomers should be mindful not to rush the process.

Sprague encourages aspiring athletes to embrace rest as much as hard work. “If you ever need help personally, I actually am a coach and would love to help anyone get involved in our sport in the right ways,” he said, inviting those interested to reach out.

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