A Journey of Strength: Insights from Kelly Friel on CrossFit, Coaching, and Competing
CrossFit is more than just a sport - for many, it’s a way of life, offering a unique combination of community, challenge, and personal growth. For Kelly Friel, this journey began over a decade ago with a life-changing visit to a CrossFit gym. Since then, she has become a CrossFit coach AND CrossFit champion - she won gold in the female masters category at the CrossFit Games in 2023, and took home the silver medal in this year’s Games. (2024)
We caught up with Kelly to talk about her incredible journey, her coaching philosophy, and how CrossFit has shaped her life both on and off the competition floor.
The Start of Something Big
It all started in October 2012 when a friend opened a CrossFit gym, and Kelly decided to check it out. “I was already a gym-goer, so I went along with my husband to try it out,” she recalls. “Our first workout was called Kelly funnily enough” (5 rounds for time of 400m run, 30 box jumps and 30 wall balls) - “It was tough, but I loved it, and we’ve been CrossFitters ever since.”
Fast forward to today, and Kelly has achieved what many in the CrossFit community dream of. Her most memorable moment? “Making it to the CrossFit Games as a Masters athlete in 2018,” she says. But she didn’t just compete - she walked away with a silver medal. “It was a goal just to qualify, so to place second was beyond what I ever expected.”
Since then, Kelly has competed at the Games every year, with 2023 holding another special milestone: “My dad saw me compete for the first time ever, and I took first place.” And then one year later, despite battling injuries and qualifying in 23rd place this year, she once again brought home the silver - a testament to her resilience and dedication.
Training and Nutrition: The Foundations of Success
Preparation for competitions like the CrossFit Games is no small feat. Kelly trains five days a week, but the lead-up to major events brings an extra intensity. “My coach might add a couple of extra sessions - cardio in the morning and a strength session or WOD in the afternoon,” she explains. “And nutrition plays a huge part. You’ve got to fuel your body to perform.”
Working with a nutrition coach for six years has given her invaluable insights into how to fuel her workouts. “I’ve learned what my body really needs and how to adapt my diet to match my training. It’s not about eating less - it’s about eating right.”
Staying motivated through grueling training cycles isn’t always easy, even for someone who has years of experience. “Motivation can be hard, but it’s so much easier if I know I’ll be training with friends a couple of days a week. Working out with others pushes you more and keeps you accountable, especially on those tougher days.”
Coaching: Turning Potential Into Progress
As a coach, the thing that really lights Kelly up is finding joy in helping others achieve what they once thought was impossible. “I love seeing people grow. I had a member who came back after having two babies and was nervous about doing handstands again. Guiding her through that journey was so rewarding.”
Her coaching philosophy focuses on meeting people where they are: “It’s about finding out their level and adjusting the workout so they feel included and challenged without being overwhelmed,” she says. For beginners, her advice is simple: “Take your time. Don’t rush into lifting heavy weights. Enjoy the classes and have fun - remember why you started.”
Lessons From CrossFit
CrossFit has brought its fair share of challenges, even for a pro like Kelly. “Ring muscle-ups have always been a struggle for me,” she admits. “I don’t have a gymnastics background, so they’re one of the hardest movements for me. My coach now includes them in my weekly training, as they were highlighted as a weakness at the Games.”
But CrossFit has also brought valuable life lessons. “It’s helped my two daughters grow up understanding the importance of fitness and nutrition. They were just five and seven when they started, and now it’s a big part of their lives too.”
A New Chapter: Coaching at the More Life Adventures Training Camp
Recently, and excitingly for the More Life Adventures community, Kelly took on a new challenge: coaching at a training camp for CrossFit enthusiasts of all levels. “I wasn’t sure what to expect at first,” she admits. “I didn’t know the participants or how they’d respond to feedback, but after the first workout, everyone was fully on board.”
The camp presented unique challenges, like managing varied skill levels and tight schedules. “I made sure to gauge everyone’s abilities and broke down movements step by step, especially for gymnastics. It’s important to meet people where they are and show them where they can go.”
There was also the issue with a weekly Parkrun taking place where Kelly had planned the Saturday morning workout. “I didn’t know the location at all, so I arrived an hour before everyone else to have a look at the beach ahead of the Saturday beach WOD. Thankfully, the gardener of the house we were staying in informed me about the Parkrun along the beach on the Saturday morning, so I had to re-plan what I had programmed. We were using our local gym CrossFit Pi that day too, and I’d been in touch with them beforehand about what equipment they had, so thankfully was able to adapt quickly.”
For anyone considering joining a future camp, Kelly promises a transformative experience: “It’s for all levels. You’ll have time to chill, enjoy amazing food, and challenge yourself in both individual and team workouts. It’s the perfect balance of pushing your limits and having fun.”
Looking Ahead
As she continues her CrossFit journey, Kelly remains focused on the values that have guided her since the beginning: enjoying the process, staying connected to the community, and helping others unlock their potential. “The day I stop enjoying it is the day I’ll consider retiring,” she says. But for now, her passion for the sport - and for inspiring others - shows no sign of slowing down.