Rather than pursue a historic seventh straight CrossFit Games title earlier this month, the legendary Tia-Clair Toomey voluntarily vacated her reign. The Australian competitor instead wanted to focus on her first pregnancy and took the according 2023 CrossFit season off. In her place, Laura Horvath won the 2023 CrossFit Games Women’s Individual title. These days, Toomey is now preparing to regain her throne in 2024.
On July 31, 2023, Toomey and her husband and trainer, Shane Orr, posted a video to their joint YouTube channel featuring a recent full day of training for the athlete. It showcases a four-part strength and conditioning routine fit for a CrossFit legend working herself back into elite form.
Here’s an overview of Toomey’s breakfast and post-workout meals:
Tia-Clair Toomey’s Full Day of Treating Meal Plan
Meal 1
- Electrolyte-Infused Water
- Oats
- Burrito: scrambled eggs, turkey bacon, and cheese
Toomey aimed for optimal hydration after waking up with electrolyte-infused water. The athlete’s first meal after an overnight fast was nutrient-rich with oats and a scrambled egg burrito.
Meal 2
- Beef Stir Fry
- Rice
- Beef Broth
- Vegetables
Toomey’s second meal was something she took with her to the gym, with a prioritization on protein and carbohydrates. Toomey typically meal preps her training meals on Mondays to help with her overall nutrition.
Full Day of Training
Toomey revealed her training intensity during her comeback has been lower than usual since her pregnancy. The athlete is steadily increasing her output as time wears on.
Phase 1
Toomey kicked off her workout with four sets of squats using a unique loading protocol. For each individual set, the athlete performed five repetitions, followed by three additional reps with a heavier weight, and finally two more reps with added weight before resting. There was minimal rest time between each brief round to maximize intensity.
Phase 2
- Chest-to-Bar Pull-ups
- Power Cleans
- Overhead Presses
- Deadlifts
- Handstand Walks
Toomey explained that she is still capable of high-level gymnastics exercises like ring muscle-ups. That said, her volume isn’t at the same capacity after her pregnancy. For the time being, she is prioritizing strength before gradually increasing volume and fine-tuning skills.
Phase 3
- Row Erg
- Bike Erg
Orr corrected Toomey after she was primarily using her arms to initiate the rowing movement. The correction focused on Toomey utilizing more of her hips and legs for the row’s drive.
Phase 4
- Parallel Bar Dips
- Kettlebell Deadlift
The close of Toomey’s workout featured parallel bar dips and kettlebell deadlifts. Toomey performed the kettlebell deadlift with the weight between her legs while using a sumo stance.
Only time will tell what kind of form Toomey returns to when she competes again during the 2024 CrossFit season. Chances are, the legend will likely be in firm contention for a seventh CrossFit Games title.
Featured image: Tia-Clair Toomey & Shane Orr on YouTube
