What's It Like?

A Q&A with Captain Jack T. Rozema

By Major Daniel D. Ray and Major Joseph A. Deflorio

Article published on: March 1, 2025 in the Army Lawyer, issue 3, 2025 Edition

Read Time: < 12 mins

CPT Rozema competes on the U.S. Army Warrior Fitness Team at Wodapalooza in Miami, FL. (Photo courtesy of U.S. Army Warrior Fitness)

The obstacle in the path becomes the path.¹

Captain (CPT) Jack Rozema’s story is one of hard work, discipline, and perseverance. In 2024, Jack qualified for the CrossFit² Games—an annual competition where elite athletes from around the planet compete in a series of high-intensity workouts to determine the “Fittest on Earth.”³ Despite a somber atmosphere following the tragic loss of a fellow competitor on the first day, Jack completed all events and secured an impressive twenty-fifth place overall.⁴ Just a year later, Jack placed eighteenth at the 2025 Games in Albany, New York.

Jack is not just a rising international star in the sport of CrossFit, but also an accomplished attorney and active-duty Army officer. As a contract and fiscal law attorney at the U.S. Army Recruiting Command at Fort Knox, Kentucky, Jack balances his passion for fitness and a demanding career with raising two young daughters with his wife. In this Q&A, we explore his journey as a father, judge advocate (JA), and professional athlete and share some of Jack’s insights and strategies for resiliency.⁵

Q: What was your upbringing like and how did it shape the person you are today?

A: My parents raised my brother and me to value hard work and determination. My family had a blue-collar background, and my parents made sure we knew that no job was beneath us. They set high expectations for us in school and sports, and pushed us to excel, but never made our worth dependent on success. Their example now guides my own approach to parenting.

Q: What is your athletic background?

A: Growing up, I competed in football, baseball, soccer, and wrestling. When I was about eleven, my dad, brother, and I started weight training in our basement. My dad not only taught us about physical techniques, but also the mental toughness that weight training demanded. From an early age, I really loved competing and hated losing. I continued playing sports through high school before focusing on wrestling after arriving at Ohio State University (OSU).

Q: Did you have any specific athletic goals in high school? Did you aspire to play sports at a collegiate or professional level?

A: Yes. In high school, I wanted to make the state playoffs in football and become a state champion in wrestling. I didn’t meet these goals. Additionally, I wanted to play quarterback at West Point, but I ultimately didn’t get accepted.

Q: Can you describe what it was like not getting accepted to West Point? How did you handle that situation?

A: I was incredibly distraught when I did not get accepted to West Point. I had put all my eggs in that basket, and the application process is long and complex. I felt like a failure for not reaching the one thing I worked so hard to attain. However, within the same week of getting that denial letter, I was asked to “walk on” to the OSU wrestling team and was accepted to the school. I did not have an athletic scholarship, but I managed to obtain an Army Reserve Officers’ Training Corps (ROTC) scholarship.

CPT Rozema (left) wrestling for Ohio State University. (Photo courtesy of MAJ Daniel D. Ray)

Q: What was wrestling at OSU like, and how did it shape your college experience?

A: Wrestling was tough and became a galvanizing experience. I was a seventeen-year-old kid who had never really left Michigan, and I immediately found myself competing against some of the best wrestlers in the world. Big Ten wrestling is really the pinnacle of the sport in America. In short, it was sink or swim. Those five years taught me what an elite-level effort looked like. I learned the importance of curiosity, resilience, emotional and mental toughness, and I became coachable.

Q: Did you encounter any obstacles when wrestling at OSU? What were they and how did you respond?

A: During my freshman year, I fractured my orbital bone and cheekbone after taking a knee to the face in practice. I needed surgery and ended up with a small titanium plate and three screws in my face. This was bad timing because the redshirt year is critical for development, especially for walk-ons. Also, just the level of competition on the team was an obstacle. You practically had to be an All-American to start on the team. My learned response to these challenges was just to control what you can, focus on small wins, and approach every day with gratitude.

Q: After earning your undergraduate degree at OSU, you went directly to law school. What made you decide to pursue the law?

A: I wanted to become a professional in something and was not interested in the medical route. The more I researched what lawyers do I thought, “I could do that well,” and “I bet that would be pretty fun.” It also seemed challenging and a career that would help me grow into a better, smarter, and tougher person.

Q: How, if at all, did your athletic background and experiences shape your law school experience?

A: Law school requires work ethic above anything else. It is a lot of reading, studying, writing, reassessing, and trying again. I think the values instilled in me by my upbringing assisted me in getting accepted to a good law school and doing well enough to pass the bar exam.

Q: What drove you to start your legal career in the U.S. Army as a JA?

A: The Judge Advocate General’s Corps offered a unique experience. The idea of working in many different practice areas, advising on things like the law of armed conflict, and still being a Soldier appealed to me. Also, I felt called to serve as an Army officer. If I hadn’t been picked up for law school and the Educational Delay Program, I planned to pursue the special operations route as the required physical demands seemed to align with my personal goals.

Q: How have the skills you have developed through your athletic pursuits aided you as a Soldier and attorney?

A: In my experience, the toughness, resilience, and consistency that come from high-level competition are applicable to the mental and physical challenges facing Army officers. I regularly draw upon my past experiences and the lessons I’ve accumulated over the years when operating as an attorney and leader. This enables me to positively influence and help my teammates.

CPT Rozema outside The Ohio State Michael E. Moritz College of Law in Columbus, OH. (Photo courtesy of MAJ Daniel D. Ray)

Q: How did you get into CrossFit, and how long have you been doing it?

A: In 2017, I decided to do the CrossFit Open just for fun after watching the Games on ESPN in 2016. In 2018, when I officially finished with OSU wrestling, I began training more consistently and competing.

Q: What initially drew you to CrossFit, and how has the sport influenced your personal and professional life?

A: I liked the intensity, variety, and complexity it takes to master every skill. This mastery is never entirely possible, so it’s always a journey of improvement. I carry this mindset of “I can always get better at something” into my personal and professional life.

Q: How would you describe CrossFit for someone unfamiliar with the sport?

A: CrossFit consists of constantly varied functional movements performed at a relatively high intensity and across broad time and modal domains. The founder of CrossFit, Greg Glassman, concisely describes it in his “Fitness in 100 Words,” which resonates with me.⁶ In short, improving in CrossFit requires you to take a holistic approach to training and lifestyle.

Q: What is one of your favorite CrossFit workouts?

A: My favorite CrossFit workout is probably Linda⁷ because it’s 1) all barbell, and 2) based on the athlete’s bodyweight.

Q: Given the physical and mental demands of CrossFit, how do you mentally prepare for competitions and grueling workouts?

A: Confidence comes through preparation and repetition. Both recent training and lifelong experiences can improve these. Knowing your “why” and how you define success, and then constantly repeating it to yourself. For me, I don’t want to look back and see a bunch of stuff that I could have done better.

Q: Take us through a typical week of training in the lead-up to a competition. What are some of your workouts and your typical nutrition plan?

A: A week of intense training is typically two to three sessions per day for five days of the week, with an active recovery day in between there somewhere. Always a mixture of strength, longer cardio, skill work, etc. Whatever the goal of that week/cycle or current weaknesses are, the intent is to perform the absolute best at the upcoming competition. I try to keep nutrition simple, and I’ve improved it through trial and error. Hitting macronutrient goals and making sure I’m fueling with enough carbs on both ends of sessions are just the main themes. This is something that can vary greatly depending on the individual.

Q: Is there a difference between an average training week and an ideal training week for you? How would you compare these two?

A: There are certainly periods where training seems more “average” than “ideal,” such as a deload week, more intense work commitments, or family events, travel, etc. So an “ideal” training week would just be hitting every single piece of programming, sandwiched with a proper warm-up and cool-down, and good sleep. This happens much less often than I’d like, but it’s something I’m always striving for.

Q: In addition to training and working as a JA, you are also a father and husband. How do you maintain consistency in your training amid the challenges of a demanding profession and family life?

A: With respect to my family, I just want to be the best example for my daughters. This includes having grit and a competitive spirit, but also just being healthy. I want both of my girls to enjoy fitness because it’s a culture they’ve always been around. I also want them to experience the mental, physical, and spiritual benefits that come from being a fit person.

I think there are a lot of factors that go into this idea of “balancing” areas of life. First, understanding that we must become experts at time management. If something is important to you, you’ll make time for it. If it’s not, you’ll make an excuse. If you’ve loaded your plate with too many things to effectuate this, you must do an honest assessment about what to cut out and why.

Second, accepting that with some things, there can be “seasons” of intensity or imbalance. An example is the CrossFit season peaking in August with the Games. My family now knows that roughly April to July is probably a time when the training will ramp up and the days will seem less “balanced.” The offseason is a time for rest and emphasis on other areas of life. We will reassess this yearly and determine if we’re all happy and satisfied with the way things are going. Many successful people who are experts in their craft will say there is no such thing as true “balance.”

Third, understanding the importance of good communication. I try to communicate with my wife as much as possible about the above and have honest discussions about how it’s going.

As it relates to work, I have a similar approach—it comes down to prioritizing and executing to the best of your ability. Understanding that some seasons aren’t going to have “balance.” Having a great team and support system that you communicate with is also important.

Q: What role has your family played in supporting your career and personal ambitions?

A: I owe a ton to my parents for raising me the right way with good values. Currently, my wife is the foundation of our family, and I couldn’t achieve anything without her support and the teamwork we’ve developed between us.

Q: What lessons from your athletic and military experiences do you aim to pass on to your daughters?

A: Get used to doing hard things and treat discipline as a craft that you’re perfecting. Enjoy the process, but begin with the end in mind. Be super open-minded and curious. Be tough-minded but tenderhearted. Surround yourself with people who know what you want to know and have experienced what you want to experience. Be humble because you will never know everything. Do the little things well. Win the morning, win the day . . . win the days with consistency, win the game of life. Reaching your fullest potential is a duty. It’s your assignment. And it’s almost always beyond the edge of your current capacity and comfort level.

The Rozema family. (Photo courtesy of CPT Jack T. Rozema)

Q: With respect to lessons for members of our Corps, what advice would you give to others in the Corps on how to optimize their own fitness goals and excel on the Army Fitness Test (AFT)?

A: If you can, invest in a trainer or join a functional fitness gym. Otherwise, find a sport or physical activity that gets you excited and commit to it.

Q: What about recovery? Are there specific methods that you recommend or utilize?

A: Sleep is very important. For me, at a minimum, even with other things going on, I shoot for seven or more hours of sleep. When training volume is high, I go for as much sleep as humanly possible. Even with my limited knowledge and research, it’s clear there is nothing more important to overall performance, or nothing that makes me feel “better” than getting enough sleep. If you’re someone who sacrifices sleep to “do more” (i.e., getting approximately four to six hours so that you can “get up earlier”), I think you’re stepping over dollars to pick up pennies. If possible, don’t do this.

Other methods of recovery I find helpful include hot and cold therapies. Think sauna and ice baths. Another big one is mobility, and it’s important to try to incorporate daily mobility/stretching for at least ten to twenty minutes. For this last point, if you watch TV in the evenings, you could sit on the floor and stretch for a bit while doing so. This can also help you relax and improve your sleep.

Q: If you had to recommend one exercise to someone, what would it be and why?

A: The deadlift. It’s simple but also arguably the most “full-body” movement, and it trains the entire posterior chain, which happens to be heavily utilized during three of the five AFT events (the deadlift, the sprint-drag-carry, and the run). The deadlift also includes grip strength, which has been shown to be proportional to longevity in life. If you learn to deadlift with proper form—utilizing alignment, intra-abdominal pressure, and tension—and train the deadlift once per week, you can develop significant strength over time.

CPT Rozema participating in a CrossFit competition. (Photo courtesy of MAJ Daniel D. Ray)

Q: From a nutritional standpoint, is there anything particular you focus on?

A: Anyone looking to improve fitness or body composition would do well to improve their nutrition. Practicing good habits over time enabled me to find and maintain an ideal competition weight. I then was able to determine the proper macronutrients to feel good while not carrying unnecessary fat. This can vary greatly based on genetics, body type, and performance goals. For me, each day I aim for my bodyweight in grams of protein, twice my bodyweight in grams of carbs (simple carbs immediately before and after training), and keeping fats under half my bodyweight in grams. Again, this is based on specific, high-level CrossFit training, but can be generally applicable. If someone claims they “don’t know where to start”: do the above and then cut out alcohol, cut out caffeine after 1400, sleep seven to eight hours (or more), and drink half your bodyweight in ounces of water a day. Do this consistently, and the benefits will show up.

Q: How do you work through and recover from injuries?

A: I’ve had some bad knee sprains, which I was able to overcome with rehabilitation, isometric strength accessories, and time. I’ll also note that having a smart, strategic approach to strength training is a good prevention tool for most people. Listen to your body. In my view, obtaining sufficient sleep—typically seven to eight hours per night—plays a crucial role in promoting recovery and balancing hormones.

Q: What personal values guide your approach to life, especially as you juggle multiple demanding roles?

A: Personally, concepts such as consistent gratitude, humility, generosity, and discipline. I choose these because I’m extremely blessed with the gifts I’ve been given and feel a sense of duty to be a good steward of these things as a result. Additionally, CrossFit Mayhem (a well-known CrossFit gym that I train under) notes its core values as faith, family, fitness, and service. I have adopted these values as guideposts for making decisions and pursuing goals.

Q: What motivates you to maintain such a high level of performance across multiple disciplines?

CPT Rozema participating in a CrossFit competition. (Photo courtesy of MAJ Daniel D. Ray)

A: Again, for me, it starts with my faith. I believe we’re called to fulfill our God-given purpose and work heartily at whatever we’re doing, so that we can be useful as salt and light to the world. And then it’s a lot of things: inspiration from others, a competitive spirit, and the satisfaction that comes from doing and overcoming difficult things. Internally, we all want to be fulfilled and joyful, so I’m just consistently trying to chase that and be an example for my kids and others.

Q: What is an important lesson you have learned through your experiences as a CrossFit competitor and JA?

A: Failure is not an obstacle to avoid. Failure is the path you must take. Learning to embrace failure and fail better enables rapid growth and self-development. I firmly believe this to be true in physical and mental pursuits. TAL

Notes