In this straight-shot conversation, Patrick Vellner breaks down how he balances podium-level performance with being a present husband and dad. He shares the pivotal moment many athletes avoid admitting—realizing a “great season” isn’t worth it if it costs two weeks of being absent at home—and the rules he now uses to prep smarter, say no faster, and keep family first without losing his competitive edge. We dig into identity (athlete vs. person), delaying gratification, and how to make training decisions when recovery, time, and attention are real constraints—not theory.
What you’ll learn
How to keep elite standards while protecting family time
The decision rules he uses to cut junk volume and conserve focus
Process > outcome: staying steady through setbacks and no-reps
Scheduling that reduces stress spikes in peak season
Identity work that prevents burnout and post-comp blues
About Patrick VellnerMultiple-time CrossFit Games podium finisher and perennial contender; former competitive gymnast; healthcare professional; husband and father.
Who this episode is forAthletes, coaches, and high performers who want to stay world-class without torpedoing home life.
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Keywords: CrossFit, Patrick Vellner, competition mindset, fatherhood, balance, identity, process over outcome, training volume, recovery, deliberate practice, delayed gratification, community, CrossFit Games