Professional CrossFit athlete Noah Ohlsen is used to heavy lifts, but fatherhood might be his biggest challenge yet. The Miami-based fitness icon opens up about his newborn son, the emotional rollercoaster of early parenting, and why staying grounded and smiling matters more than ever.
From CrossFit Podiums to Pampers
Most people know Noah Ohlsen as a CrossFit Games powerhouse, the Miami kid with the golden retriever, the megawatt smile, and the engine that never quits.
These days, his mornings start less with barbells and more with bottles. At just three months into fatherhood, Noah is learning the art of balance: supporting his wife after a tough delivery, finding rhythms as a new dad, and keeping the whole house smiling in the process.
“My heart swells with love thinking about all of the best parts of Oliver,” he says. “He’s an incredibly happy boy, smiling most of the time that he’s awake!”
The Hard Part
Like any new parent, Noah has faced his share of curveballs. Their delivery was not easy. A week-long NICU stay tested everyone’s nerves. Since then, he has been the calm anchor at home, helping his wife navigate the post-birth anxiety that many couples quietly battle.
“The hardest part,” he says, “has been seeing her struggle and trying to support her, reminding her that he’s perfectly healthy now, while still doing all the right things to keep it that way.”
That mix of empathy, patience, and quiet strength is the kind of fitness that does not show up on leaderboards.
The Good Stuff
For every tough moment, there are a thousand small joys. Noah lights up talking about his son, Oliver. The smiles, the chatter, the laughter that fills their mornings. “Seeing him and my wife laugh with each other melts my heart,” he says.
And while new parent life can be a blur of bottles, burps, and naps, the Ohlsens are already finding their rhythm: early mornings, family walks with their dog Max, and lots of tummy time before Noah sneaks in a quick gym session.
Lessons From the Trenches
What he wishes he knew before becoming a dad:
“Two bads and a good: how much your upper back burns when you’re rocking a baby to sleep for 10+ minutes, how little free time you have for simple things like reading a book, and how big you can love something so little right away.”
The best advice he’s gotten:
“Spend as much time with your baby and their mama early on as you can.”
Every story Noah tells circles back to being present, a quality that is as rare in high-performance sports as it is in modern fatherhood.
Balancing the Chaos
When life piles on, training, travel, business, and baby duty, Noah’s strategy is simple: breathe, stay calm, and lead with steadiness.
“Everything always works out,” he says. “I try to be the steady and confident leader in the house that everyone can count on.”
He is also mastering the underrated art of scheduling, making sure work, workouts, and family time do not compete but coexist. “And I always try to connect lovingly with my wife,” he adds. “Bonus if Oliver and Max are part of the embrace.”
Staying Grounded
For Noah, training is not just a career. It is therapy.
“Getting in a workout keeps me mentally and physically healthy,” he says. “But disconnecting from my phone and spending real, quality time with mama and baby, that’s the reset I need most.”
That balance between effort and ease, hustle and heart, defines this next chapter.
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Non-Negotiables
Being a fun and happy dad. That is his line in the sand.
“I want to make sure I’m smiling as often as I can,” he says. “If that’s in his nature too, I’ll know I did something right.”
Off-Duty Dad Mode
When he is not training or changing diapers, Noah’s simple pleasures still look like movement and movies. “Workout again, lol,” he jokes. “And going to the cinema. I miss that a good bit.”
Follow his journey on Instagram and YouTube @nohlsen.
The Takeaway
Fatherhood hits every muscle, the heart most of all.
Noah Ohlsen proves that being a strong dad is not just about lifting weight. It is about carrying the people you love with patience, joy, and a grin that says, we got this.
