Mat & Tia-Claire, the True G.O.A.T's of Cross Fit and their Routine to Success

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Out for a walk, gazing up at the dim-lit clouded skies I got to thinking about many a thing, including the World Class example of the CrossFit Five-Time World Champ, the now-retired, Mat Fraser and how he did what he did at the highest level - ROUTINE!

In an Industrialised world where we are on our phones, tablets and laptops all day and night, Matthew Fraser managed to stick to a strict routine consistently consuming the correct amount of calories, engaging in the right amount of sleep, and exercising three-times per day, six-times per week, working on his strengths and weaknesses so he could become the very best ‘like no one ever was 🎵.’

Mat Fraser’s routine consisted of sleeping 8-10 hours per night! And he was able to do this because years ago he made an absolute and solid decision that he was going to dedicate 100% of his time to this sport.

His support network involved his loving wife, who cooked many meals for him in her supportive efforts, and Tia-Claire Toomey and her husband Shane, who were, and well, Tia-Claire still is, exceptional in the respected fields as a six-time Cross Fit champ and Coach, respectively.

Mat was able to be consistent with his Sleep, Eat, and Recovery routine for years. Getting eight to ten hours of quality sleep per night and sticking with his10 ‘O’ Clock bedtime and his 8 ‘O’ Clock rising. He consumed 10,000 calories per day in season and between 6,000 to 8,000 calories off season to maintain muscle mass, and recover properly.

Most of his days, with the exception of his on-day-off (usually a Sunday), dedicated to 6 hours of training per day, which were split into about two-three different sessions six days per week.

Mat would work on techniques for Barbell Snatches and Barbell Clean and Jerk Lifts. He would spend a copious amount of time reflecting upon and improving upon his Cardio by participating in many gym sessions that involved 2000m-5000m Rows, 90 minutes on the Assault Bike (Usually on a Saturday), and many additional Cardio sessions that involved D-Ball Squats, Double-Unders, GHD Sit-Ups, D-Ball Step Overs, Toes-to-Bar, and Pull-Ups.

Similarly, Tia-Claire Toomey did the same; participating in these types of gym sessions where the reps were high, and the weight was a little lighter. However, Tia-Claire Toomey was an expert weight-lifter, and was very meticulous in her technique when performing lifts; and like Mat’s cardio, Tia’s was also ‘Off-the-Charts!’

Both Mat’s and Tia-Claire’s success are down to one concept ‘Hard Work Pays Off’ and yes, that is the name of Mat Fraser’s book, as illustrated above in the workout snap shots taken from that book.

Both Mat and Tia-Claire have support systems in place at home and in the gym. They both never gave up and over the years, have developed a ‘Winner’s Mindset’ in which they will use to reflect on the minute details of what they did wrong or what could they do better the next time. They will ask questions like, ‘How do I get an edge on my competition?’ Or in Mat’s case, ‘did I get adequate rest the night before?’ And, ‘Did I drink enough water so my body cools down properly after the Event?’

Mat talks a lot in his book about how journaling down his feelings, and thoughts about his workouts and calories and nutrition have helped him become a better athlete.

Journaling in this particular context, will help YOU to be a better athlete and gym-goer as well, because it is used as a tool to put your thoughts and feelings down on paper so it becomes visual, and you can see for yourself if what you have done in the gym is working for you, or if it isn’t.

And as long as you act upon it, and take the appropriate actions towards what you’ve reflected upon, then you will continue to improve.

Mat and Tia-Claire followed very similar protocols (And they were training partners after all).

1. Journaled and reflected upon their successes and failures.

2. Consumed a certain amount of calories both, for their competition, optimal performance, and recovery needs.

3. Hydrated.

4. Got regular consistent sleep and rest after their sessions.

5. Had a ‘Winner’s Mindset’ and dedicated 100% of their effort and time to something they believed they could succeed in and love.

6. Had a support system in place, both at home and in the gym, and o the competition floor!

7. Were consistent with their workouts, and had an excellent work ethic.

8. They never gave up!

If you did like this article, or you even just want to improve upon your own fitness performance, endurance or health, then a full collection of my e-books are available here: A 'HOW-TO' GUIDE in DEVELOPING FUNCTIONAL STRENGTH, POWER & ADAPTABILITY (The Fitness & Philosophy Collection Book 1) eBook : Abbott, Bradley: Amazon.co.uk: Books. Even if it’s just to support the Newsletter service so I can keep providing great content for all of you.

However, if you are seeking more CrossFit related content and weight loss then a whole host of workout and fitness advice is available for Free on the Newsletter service below, entitled, ‘Morning Chalk Up.’

Thank you so much for reading everyone, and I will always appreciate your time, feedback and support.

I would also like to thank today’s sponsor who has kindly agreed to help support this Newsletter service, ‘CBDistillery.’ For it is through their extra support that can help provide a better service for you guys, because it will help provide the service with more resources to use to bring you more entertaining and more insightful newsletter articles. Articles that you can use in and out of the gym.

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