Five-time CrossFit Games champion Tia-Clair Toomey regularly shares content on her YouTube channel that provides insight into how she prepares physically and mentally for competitions. In a recent video, the “Fittest Woman on Earth” invites her film crew to complete a full day of training, which is more than 13 hours of intense physical activity. This, she explains, is “pretty standard” for the run-up to the Games, starting with a 5.30am start.
“Don’t get me wrong, I don’t really like getting up early, but I feel really good afterwards.” said Toomey. “I know for me that feeling of aftermath is quite satisfying.”
Toomey starts the day with swimming practice, completing a 1 x 100m, 2 x 200m, 3 x 300m, 2 x 200m and 1 x 100m circuit. “It’s one of those things where it catches up with you,” she says. “If you’re behind the pace, you always find yourself catching up throughout the session… My rear deltoids hurt so much doing this. They’re screaming.”
The swim is followed by breakfast, during which Toomey’s husband and trainer, Shane Orr, does his best to make sure she eats enough calories to fuel her epic workouts. “I tend to forget to eat because I’m really busy or just don’t have enough time,” she says. “I definitely eat throughout the day, but I think he’s very conscious about making sure I overeat instead of just hitting a certain amount.”
She also explains that she does her best to limit her social life during her preparation for the Games, so as not to over-schedule these already busy days and find herself “overstretched”.
At 11 a.m., Toomey hits the track for sprint drills. “We work with an agility coach, and he helps us with our footwork, getting around cones and just touching athleticism,” she says. “I think that skill is extremely important and can be transferred to so many different things… We were a little rusty from last year, so over the next few weeks we’ll get better and better, and it will be more natural.”
The last workout of the day is an extended weight training session, in which Toomey performs cleans and jerks, snatches, deadlifts, shoulder presses, kettlebell swings, handstand steps , pull-ups and SkiErg, before finally diving into an ice bath to help muscle recovery. time for his next training day.
“Everything we do moves us forward to the next phase,” she says.
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