Josh Bridges stands out as a prominent figure in the CrossFit world, renowned for his incredible work ethic, mental fortitude, and impressive achievements. From his background as a Navy SEAL to his accomplishments in the CrossFit Games, Bridges has inspired many with his dedication and unwavering commitment to excellence. This article delves into the details of his diet, workout routines, and the mindset that has propelled him to success.
From Navy SEAL to CrossFit Athlete: The Journey of Josh Bridges
Josh Bridges' journey is one of discipline, resilience, and relentless pursuit of excellence. Before making his mark in CrossFit, Bridges served as a Navy SEAL, a testament to his mental and physical toughness. His early life involved wrestling in high school and college, which instilled in him a sense of competition and physical conditioning. After a brief stint in unfulfilling jobs, he chose to pursue a career in the Navy, a decision that would ultimately lead him to the elite ranks of the SEALs.
The Rigors of BUD/S Training
Basic Underwater Demolition/SEAL (BUD/S) training is notoriously challenging, designed to push candidates to their limits and identify those with the strongest character. Bridges recalls that his collegiate wrestling training was, at times, more physically demanding than BUD/S, attributing this to his concurrent CrossFit training. Starting CrossFit helped him withstand the physical challenges of BUD/S, where only a fraction of the initial candidates successfully completed the program.
Overcoming Obstacles: Injury and Comeback
In 2012, while stationed overseas, Josh sustained a severe knee injury, tearing his ACL, PCL, and MCL. Many believed that his career as a SEAL and CrossFit athlete was over. However, Bridges defied expectations, undergoing surgery and rehabilitation to return to competition. He won the SoCal Regional in 2013 and achieved strong finishes in the Games in 2013 (7th place) and 2014 (4th place), proving his resilience and determination. Even after retiring from the Navy SEALs after eight years to spend more time with his family, he continued to excel as a professional CrossFit athlete.
Mental Fortitude: The Key to Success
Bridges' success is not solely attributed to his physical abilities but also to his mental toughness. He emphasizes the importance of mental preparation and a positive attitude in overcoming challenges. He believes that with the right mindset, any goal can be achieved. Even when faced with a workout that seems unattainable, he breaks it down into smaller, manageable chunks.
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Josh Bridges' Diet: Fueling Performance
Josh Bridges follows a diet that supports his intense training regimen and overall health. He prioritizes clean eating, focusing on whole foods and avoiding processed ingredients. While he doesn’t meticulously track macros or log his food intake, he maintains a consistent approach to nutrition.
Daily Meal Structure
A typical day of eating for Josh includes:
- Breakfast: Oatmeal with peanut butter and honey, along with eggs and berries.
- Lunch and Dinner: Meat (grass-fed beef or chicken thighs) from suppliers offering hormone-free, antibiotic-free products, sweet potatoes (around 4-5 per day), and a spinach salad.
He has identified that gluten and dairy cause inflammation in his body and has minimized their consumption. This dietary adjustment has led to reduced joint pain, better recovery, and improved sleep.
Indulgences and Caloric Intake
Even with a focus on clean eating, Josh allows for occasional indulgences, such as a weekly burrito. When preparing for competition and aiming to reach 180 pounds, he increases his caloric intake to around 6000 calories per day.
The Importance of Home-Cooked Meals
Bridges emphasizes the importance of preparing meals at home rather than eating out. He advocates for taking the time to cook healthy meals, avoiding shortcuts, and ensuring adequate nutrition to sustain energy levels throughout the day.
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Josh Bridges' Workout Routine: A Blend of Strength, Conditioning, and Gymnastics
Josh Bridges' training regimen is comprehensive, covering various aspects of fitness. He integrates strength training, metabolic conditioning, and gymnastics to achieve a well-rounded athletic performance.
Daily Training Structure
- Warm-up: A 30-minute dynamic warm-up to prepare the body for intense training.
- Training Sessions: Multiple sessions throughout the day focusing on strength, metabolic conditioning, and gymnastics.
- Skill-Specific Coaching: Consultation with coaches specializing in swimming, running, and rowing to refine his technique and performance in these areas.
- Focus on Weaknesses: Intentionally programming workouts to address and improve his weaknesses.
Training Environment
Josh does not train at a CrossFit affiliate but has a home gym in San Diego, equipped with a garage and outdoor training area. He occasionally trains with workout buddies but does not have a full-time CrossFit coach, relying instead on skill-specific coaches for targeted guidance.
Prioritizing Recovery
Recovery is a critical component of Josh Bridges' training. He incorporates several strategies to optimize recovery and prevent injuries:
- Sleep: Aiming for at least 9 hours of sleep each night, he considers sleep the most important factor in his fitness and athletic performance.
- Body Work: Regular massage and bodywork to address muscle tension and promote recovery.
- Compression: Using compression tools like voodoo bands to improve blood flow and reduce swelling.
- Stretching: 15 minutes of stretching each night, focusing on tight areas such as hip flexors.
Mindset and Philosophy: "Always Choose the Hard Route"
Josh Bridges' approach to life and training is encapsulated in his philosophy of "always choose the hard route." He believes that consistently making difficult choices leads to significant positive change over time.
Embracing Discomfort
Bridges stresses the importance of embracing discomfort and pushing oneself beyond perceived limits. He learned during his SEAL training that all discomfort is temporary, which helps him endure challenging workouts. He still experiences nervousness before workouts but views it as an opportunity to test his mental toughness.
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Focus on the Present
To manage the intensity of training, Bridges focuses on the present moment, concentrating on each repetition rather than dwelling on the overall workout. This approach aligns with the military training principle of focusing on the next immediate goal, such as "getting to the next meal."
Value of Small Goals
Bridges emphasizes that small, consistent efforts lead to significant achievements. He applies this principle by breaking down large goals into smaller, manageable tasks, making the overall objective less daunting.
Additional Insights
- Cold Immersion: Josh starts his day with a neck-down immersion in a 34-degree cold tub for 3-4 minutes, using it as a form of meditation.
- Daily Routine: His morning routine includes making his bed, which he believes sets a positive tone for the day.
- Inspirational Advice: Bridges advises others not to take themselves too seriously in the gym, to enjoy their workout time, and to appreciate the opportunity to improve.
- Equipment: He has been with Nike since almost the beginning and he actually played a pivotal role in the development of the Nike Metcon.