Toomey is on the rapid comeback trail.
Relatively than pursue a historic seventh straight CrossFit Games title earlier this month, the legendary Tia-Clair Toomey voluntarily vacated her reign. The Australian competitor as an alternative desired to concentrate 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. Today, 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 coaching for the athlete. It showcases a four-part strength and conditioning routine fit for a CrossFit legend working herself back into elite form.
More from Breaking Muscle:
Here’s an outline 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 along with her to the gym, with a prioritization on protein and carbohydrates. Toomey typically meal preps her training meals on Mondays to assist along 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 4 sets of squats using a singular loading protocol. For every individual set, the athlete performed five repetitions, followed by three additional reps with a heavier weight, and at last two more reps with added weight before resting. There was minimal rest time between each temporary round to maximise intensity.
Phase 2
Toomey explained that she remains to be able to high-level gymnastics exercises like ring muscle-ups. That said, her volume isn’t at the identical capability after her pregnancy. In the meanwhile, she is prioritizing strength before step by step increasing volume and fine-tuning skills.
Phase 3
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
The close of Toomey’s workout featured parallel bar dips and kettlebell deadlifts. Toomey performed the kettlebell deadlift with the load between her legs while using a sumo stance.
More from Breaking Muscle:
Only time will tell what type of form Toomey returns to when she competes again in the course of the 2024 CrossFit season. Chances are high, the legend will likely be in firm contention for a seventh CrossFit Games title.
Featured image: Tia-Clair Toomey & Shane Orr on YouTube