How To Reach The Elite Crossfit Level with David Shorunke
The Progress Theory
Intro
This chapter explores the journey of a UK elite CrossFit athlete who successfully competes at a high level while discussing strategies tailored for taller individuals. The conversation includes training philosophies, programming considerations, and distinctions between hybrid and CrossFit athletes to aid performance optimization.
Welcome back to The Progress Theory, where we explain the science and strategies behind human performance. In this episode, Dr Phil Price sits down with one of the UK’s top CrossFit athletes, David Shorunke. Known for his impressive rise through the competitive CrossFit ranks—despite being one of the taller athletes in the sport—David shares invaluable insight into his training philosophy, the unique challenges faced by taller competitors, and the impact of recent changes to the CrossFit qualification system.
Throughout their conversation, David opens up about the disappointments and lessons from the 2024 season, the essential lifestyle changes he’s made for better sleep and overall wellbeing, and the critical role of mindset in managing setbacks. He also discusses how elite athletes differ from the chasing pack—not just in training intensity, but in their comprehensive approach to recovery, discipline, and, crucially, enjoyment of the process.
Whether you’re an aspiring athlete looking to level up or just curious about what it takes to compete at the highest levels, this episode is packed with practical advice and thought-provoking ideas. Stick around as Dr Phil and David explore the realities of elite CrossFit, the importance of adaptation, and why having fun might just be the secret to long-term success.
- 00:00 CrossFit Semifinal Disappointment
- 04:24 Athletic Persistence Despite Unfair Judging
- 06:37 Post-Games Training Strategy Adjustments
- 11:04 Optimising Training for Better Sleep
- 15:42 Prioritising Relaxation for Athletic Recovery
- 20:09 Athletes Neglecting Optimal Lifestyle Choices
- 24:25 Beyond Competition: Measuring Athletic Progress
- 29:15 Tracking Workout Progress through Reflection
- 31:27 Evaluating Overtraining Signs in Training
- 34:19 Gradual Adaptation in Running Training
- 38:57 Finding Your Optimal Squat Stance
- 41:56 Finding Joy in Training Sustainability
- 50:07 Unique Paths in Athletic Careers
- 51:38 "Behind the CrossFit Spotlight"
- 57:03 "Instagram's Influence on Confirmation Bias"
- 59:13 Follow David for Elite Insights
Takeaways
- Individualised Programming is Essential: David highlights that there’s no one-size-fits-all approach. He’s learned to focus on principles rather than rigid training styles, adapting movement patterns and volume to suit his unique build and needs. This shift led to fewer injuries, more enjoyment, and consistent improvement.
- Lifestyle Matters as Much as Training: Beyond the gym, David credits improved sleep, better stress management, and genuine downtime for his progress. He’s prioritised true recovery—not just physically, but mentally—emphasising that the best athletes optimise all 24 hours of the day, not just their training blocks.
- Enjoyment and Curiosity Fuel Sustainability: Perhaps most refreshingly, David argues that sustainable success comes from fun and curiosity, not pure discipline. Staying enthusiastic, remaining curious, and letting enjoyment drive daily training make the grind far more manageable and productive—especially when the inevitable setbacks arise.
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The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance. However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought. But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance? In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
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