Laura Horvath, Chris Hinshaw & James Sprague: What Separates Champions From Everyone Else
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What does winning mean to James Sprague and Laura Horvath at different stages of their careers?
You won the CrossFit Games in 2024. You're 23 years old. Winning has not always come easy.
Mm-mm. No. Um, to me, winning has had two definitions in my life. Winning used to be um standing on top and being the best version of myself and all the sacrifices I made. And to me, now winning is still all those things, but yet having the community around it and doing it with my people and being happy in that pursuit. So um definitely winning now to me has a different meaning. And it's it's something really special to be able to win. Anytime I got on the floor now, like anything less than winning to me is like you didn't give your best or you made a mistake. Like I know I can do it innately because I proved it to myself once.
You won the rogue invitational. There was another event that you just the WFT. Talk to me about what the rogue is and WFT.
So the rogue invitational is a invitational. They invite you if you are in the top twenty of the word. And they can also invite whoever they want. Top twenty of CrossFit. Yes.
And in order to be in the top twenty, you have to it's a point system.
Yes. It's like they take m Krogue takes a lot of events and they just like you get points for those events. I'm not very sure about how they do it, but they have their own like you know, leaderboard. So if you compete in like any kind of event which is related to CrossFit or fitness, you're gonna get on their leaderboard.
That's awesome.
How does the Rogue Invitational qualification system work and why is it important for elite athletes?
So when I train athletes like for a world championship, uh, one of the pieces leading up to the world championship, you can't just give them workouts that you create this, like it's really hard because they're so skilled. They're gonna know that's a cream puff workout. It's like throwing a soft pitch, like it's like they're gonna catch it. It has to be something that rattles them, something where they look at it and like, man, there's no way. But when they do it, they come out and it's building confidence as they go into it. And that's a huge piece of it. So you're applying friction is what you're doing. Yeah, right. It has to be authentic when they're going in. It's a very difficult piece to do and it's the most stressful for me.
But what you just said is afterwards, even if they win, there's especially when they win, they're vulnerable. So is it that's interesting, right? So someone who wins versus someone who gets 10th.
Winning is a risk.
Because that's what I've noticed is that someone who wins, it's like their recovery, right, from a mental recovery. Yeah. Right? They're physically capable, but they're still fatigued.
They can't get back in the game. These games, it's not necessarily predictable. I is that how that works? Why don't you kind of highlight you do CrossFit and High Rocks? You do both.
For me as a professional athlete, I train six days a week with the sixth day being more of a lower impact running, swimming, biking day, and five days a week being higher impact. And people of other sports sometimes train seven days a week. Well, in for me, I truly believe like my body needs the recovery and the rest to be able to perform.
Why are champions especially vulnerable after a victory and how does mental recovery differ from physical recovery?
So rest days are a big part of my protocol.
When you say recovery, when you say doing nothing in between, does that mean they're resting or it's a passive rest versus an active rest?
So a runner, like you take a a good runner, a sprinter, what they'll do is they'll sprint and they won't just sit in a chair and do nothing because the active recovery portion will get slow twitch fibers firing, and that slow twitch will see any present lactate and insume that lactate and take those fatigue-causing metabolites out. And so even a sprinter who has prelims and semis and finals, the recovery matters, even though maybe their longest event is let's say 19, 20 seconds. But the recovery part does matter. So how does a sprinter do it? They sprint and then they walk. They sprint and then they jog. They create the fatigue with that anaerobic fast twitch and then they go into a slow twitch aerobic where the muscles can help clear that lactate.
So why isn't that applied in other pieces?
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Chapters
8 chapters
1
What does winning mean to James Sprague and Laura Horvath at different stages of their careers?
0:07–1:42
2
How does the Rogue Invitational qualification system work and why is it important for elite athletes?
1:42–3:16
3
Why are champions especially vulnerable after a victory and how does mental recovery differ from physical recovery?
3:16–5:10
4
What is the role of active versus passive rest in CrossFit and endurance training?
5:10–6:30
5
How do structural integrity and low‑intensity base work build a foundation for high‑intensity performance?
6:30–8:21
6
What are the three bases of CrossFit (monostructural, gymnastics, weightlifting) and how are they combined in competition?
8:21–9:50
7
How can athletes train without wearables and still gauge effort by feel?
9:50–11:40
8
What mindset and daily strategies do champions use to turn pain into growth and stay adaptable?
11:40–12:53
Speakers
1 identifiedMore from The Dr. Gabrielle Lyon Show
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