It’s the end of an era. We almost don’t believe it.
In the world of CrossFit, Mat Fraser has set record after record — most recently, with his fifth consecutive win at the CrossFit Games.
While his reign as the fittest man on earth very likely would have continued, Fraser shocked the community by announcing that he’s officially retiring from the sport.
In an article he penned for Morning Chalk Up, Fraser went into more detail, writing, “For eight years, every day has been roughly the same: wake up earlier than I’d like, sell my soul to the Assault Bike and the swimming intervals and the 40-minute AMRAPs, eat, sleep, repeat.”
Now, he’s moving into a new chapter of life — one more focused on happiness and less on winning. A lot more friends and family, and probably a lot fewer burpees.
He’s going out on a high note, without a doubt. During the 2020 competitive season, the critics came out, certain that this would be the year that someone finally beat Fraser at the Games. It goes without saying that the critics were wrong. Fraser won, again — by a landslide.
And we have no reason not to believe that if he continued his training, nutrition, and lifestyle in the same manner, his trajectory would continue being victorious.
That might make it hard to understand why Fraser would ever want to retire, considering the success that he’s seen, but we have to remember that since his entrance into the competitive world of CrossFit, every waking — and sleeping — minute has been dedicated to winning.
Even the most minute of his decisions has been determined by one question: Will this help or hurt my training?
And as Fraser says, hard work pays off. Everything he’s done has put him on top of the podium again and again (and again and again and again).
Here’s the thing: The life of a competitive athlete isn’t an easy one. The life of the five-time fittest man on earth certainly isn’t an easy one. But because Fraser makes it look so easy, we think that his victories have been effortless.
They haven’t.
It’s time for this champion to hang up his competition shoes.
While Fraser is moving onto the next stage of his life, we have no doubt that he’s changed the world of CrossFit, the world of fitness. His competition days might be ending, but his legacy continues on.
The five-time fittest man on earth knows a thing or two about nutrition. And yet, ironically, he marches to a different beat. Mat Fraser has never been concerned with counting macros, eating “clean,” or having chiseled abs. Instead, his nutrition largely depends on the answer to one question: How does this make me feel?
That was a recurring theme in his conversation with powerlifter Stefi Cohen, who he recently caught up with on her YouTube channel.
Nothing is really off the table completely. Fraser leaves room to eat food he loves, while simultaneously listening to his body and closely monitoring his performance. “I don’t really have cheat days … I have two chocolate truffles every night. And that’s my treat. That’s what I look forward to.”
It doesn’t hurt that his partner in crime, Sammy Moniz, is a whiz in the kitchen.
Plus, his nutrition changes depending on what his training and competition schedule look like. During competitions that last a few days, the goal is simple: Eat as much as he possibly can. Peanut butter and jelly sandwiches. Burritos. You name it. Other times? Not so much.
One thing is for certain: This has nothing to do with aesthetics and everything to do with performance. In fact, Fraser explains that carrying a little more meat on his bones — as opposed to the other guys on the field with less body fat — actually works to his advantage.
Fraser didn’t always have it quite so figured out. During their conversation, he explained that in the beginning of his athletic career, he was determined to prove that you could indeed outwork a bad diet — a nutrition myth that so many of us still have a hard time seeing through.
He eventually realized, though, that in doing so, he was only hurting himself. By eating in such a manner, he was preventing himself from performing at the capacity that he knew he was capable of.
These days, it probably goes without saying that when it comes to fueling your body, Fraser knows what he’s doing.
Mat Fraser has never been a “flashy” type of athlete. He keeps his head down and puts in the work, which might explain why — year after year (after year after year) — he finishes at the top of the podium.
BTW, can anyone beat him?! Maybe that’s a discussion for another blog. Anyway…
With Phase 1 of the 2020 CrossFit Games over, and Fraser sitting very comfortably in first place, we’re wondering what he’s been up to as Phase 2 quickly approaches. How does the fittest man on earth prepare when he’s already so, you know, fit?
How Mat Fraser is Prepping for Phase 2 of the Games
Nutrition
Like any true pro, Fraser knows that training is only one part of the equation. Nutrition is another. And this man eats good.
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He always gives a hat tip to his partner in crime, Sammy Moniz – also known as Feeding the Frasers on Instagram. She’s responsible for much of what we see on his plate. And if you’re in the mood to sit at your computer and drool, just head to her IG page. You’ve been warned.
One thing we’ve always loved about Fraser is that while he knows perfectly well how important it is to be mindful of your nutrition, he’s also not afraid to chow down and indulge. Here he is with some well-deserved brats. #balance
As for his training, you know what they say about CrossFit. It’s constantly varied, and the champions will prove to be good at… just about everything. So, Fraser has been taking his training to the water…
And let’s not forget that he has fellow champ Tia-Clair Toomey at his side. They’ve both said before that they really push each other, which is probably one reason why they were both victorious after Phase 1. (By the way, don’t forget to check out our blog on how Tia and Mat compare to each other head to head.)
With his intensity of training, you can bet Fraser’s body takes a serious beating. This means that recovery isn’t just important. It’s absolutely vital. To start? Mobility. Lots and lots of it.
There are a ton of moving parts when it comes to being the fittest on earth (multiple times), and Fraser’s covering them all. He knows not to get too comfortable, though – especially with Noah Ohlsen feeling particularly hungry this year. Do you think Fraser’s efforts will pay off and culminate with another first-place finish? Sound off in the comments below!
Tia-Clair Toomey and Mat Fraser have said before that when training, they’re very competitive with each other. That would help explain how they each absolutely dominated at Phase 1 of the 2020 CrossFit Games. It seems almost cruel to their competitors. The reigning champs training together every day? Insane.
Of course, the leaderboard is split for men and women, for obvious reasons. But it’s had some of us wondering… How exactly would Tia and Mat stack up against each other? While Mat beat her in terms of points, there’s more to consider than that. So, Head Judge Adrian Bozman and Head of Scoring Dave Eubanks did a little math to figure out which athlete performed better, if you were to compare them head to head. The results might surprise you.
One notable face will be missing from the Rogue Invitational this weekend. Mat Fraser took to Instagram to share that an injury got the best of him. While he’s feeling much better, it negatively impacted his training too much for him to prepare the way he wanted.
Coronavirus has forced most of us to get creative with our nutrition. Grocery store shelves have been a little bare, leaving us needing to think outside the box. Sammy Moniz, the brains behind Feeding the Frasers, is simultaneously making us drool and also giving us plenty of ideas for delicious, nutritious, filling meals during quarantine and isolation.
Sammy offers an important reminder: Recipes are guidelines. Tweak and adjust them based on your own tastes and preferences, as well as what you have available to you. The point is this. Simple ingredients can come together to form one heck of a meal.
This one uses instant ramen noodles!
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This one uses just three main ingredients: carrots, potatoes, and meat.
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What have you been cooking for yourself and your family lately? Stay healthy, friends.
CF HQ continues to keep a close watch on video submissions, and after 20.2 came more penalties. As a reminder, this was the workout.
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Surprisingly, two of the biggest names in the sport got called out. HQ adjusted Noah Ohlsen’s score from 980 to 973, because he had rounds where he didn’t complete the required number of double-unders.
They also adjusted Mat Fraser’s score, seemingly due to his finishing his final toes-to-bar after the time cap.
It’s probably safe to say that neither athlete really needs to worry about the penalty. Both have been resting comfortably at the top of the leaderboard throughout the Open.
Other athletes to receive penalties for 20.2 include Chandler Smith, Kristi Eramo O’Connell, Katelin Van Zy, Lefteris Theofanidis, and Kristine Best.
Everybody needs motivation in their life. No matter how much you love working out, there will be days when you’re just not feeling it. Seeing others who are fit and doing well just might boost your drive and remind you of your goals. There’s never a time you need this more than during the Open.
These inspiring functional fitness athletes aren’t just major fitness goals; they are also doing things that have a positive impact and are contributing greatly to our community. These are leaders and innovators who once started how we all did — at level zero. If they can make it to the level they are at now, then surely you can too.
Whatever it is that is putting you in a slump or the excuses you make up, these six individuals can change things up for you. Be sure to check out their Instagram profiles where you can find helpful content such as workouts, fitness tips and more.
Lauren Fisher is like any ordinary 25-year-old. She works hard, hangs out with friends, enjoys traveling — and did we mention she makes time to be a top athlete? If this girl can focus on her business while dedicating time to hit the box, the rest of us have no excuse to skip the gym today! She’s been to the Games both as an individual and on a team, and she’s crushed it every single time.
Lauren has a YouTube channel detailing her fitness journey. Coming from a family that’s active in sports, it came to her naturally. She believes that everyone has a gift, and she believes hers is fitness. If you want to find out how she started in the sport, you can check out this video.
Mat is the Champion of the 2016, 2017, 2018, and 2019 Games. What could be more inspirational than that? With his unwavering commitment to fitness, like any other athlete, you’re sure to feel a boost in motivation.
Aside from the sport, Mat also dabbles in cycling, fishing, range shooting, motorbikes — big motorbikes — and an assortment of fun adventures. He has a degree in mechanical engineering too!
This legend has won the Fittest Man on Earth title four times. Need we say more? Rich approaches the sport with the mindset, “It’s not necessarily that I like to win, but I hate losing more.” Remember that when you do functional fitness, the fact that you accepted the challenge already makes you a winner. A couple more wins would be fun, right?
Rich doesn’t adhere to a specific diet and instead listens to his body — a good reminder to not be so hard on yourself. Now, he’s dedicated to running his own affiliate gym, CrossFit Mayhem.
As his Instagram handle states, Will is a trainer and functional fitness enthusiast. One of his biggest strengths is he is always delivering something new. Will writes out daily workouts for you so you can go at your own pace. And what’s a coach who doesn’t cheer you on? Will often sprinkles in motivational messages. Keep these in mind to stay inspired as you sweat buckets.
A post shared by Will Arrufat (@willthetrainer) on
If there’s anyone who can say, “If there’s a will, there’s a way,” it’s Will. He gives workouts that are doable at home without much equipment. If you don’t feel like going to gym, that doesn’t mean you have to skip your workout.
Jay Maryniak didn’t let his type 1 diabetes stop him from pursuing his love for fitness. Based in New York, the personal fitness trainer was unfazed by the news — even when it came right after he placed first in a competition.
If you’re living with a health condition, Jay is the perfect inspiration. He doesn’t stick to one thing. He likes to use a variety of workouts by integrating cardio, strength training, kickboxing, gymnastics and more.
Jay’s Instagram is full of videos about his workouts for the day, but also contains guides on what not to do. He adds some motivational fitness quotes in there as well for good measure.
Whatever it is you’re going through, whatever it is bogging you down, there is inspiration everywhere. Keep yourself motivated by looking up to those who came before you. You can do this.
For years, Toomey kept her head down and eyes up, always focused on her goals ahead. In 2017, it all paid off when she won the coveted title of fittest woman on earth.
Her win was an emotional one. Toomey climbed the functional fitness ladder rather quickly and proved anything is possible if you’re willing to work for it. Nothing scares this woman, which probably helps explain why she’s the only person to compete in the Games and go to the Olympics in the same year. This is the stuff legends are made of. (Check out our interview with Toomey!)
Injuries can be devastating, but if these athletes show us anything, it’s that injuries don’t have the last say on athletic pursuits. Prompt treatment, appropriate rest, and a determination to recover are all key to bouncing back. Here are eight athletes who pushed through and ended up even stronger than before.
Late 2016, Brooke Ence woke up unable to move her neck. The Games athlete — who took 14th place at the 2015 Games and was training in the hopes of making it to the 2017 Games — found herself scaling workouts and visiting a chiropractor three times a week.
She finally had an MRI just as the 2017 Open started. The results: her C6 and C7 discs in her neck were herniated, and the doctor said there was no telling if and when they would move further and sever her spinal cord.
Ence dropped out of the Open and scheduled spinal surgery. Six months later, she did her first handstand push-ups since February of that year. Now, Ence is back in the game and doing better than ever. Nothing is going to stop this gal.
2. Mat Fraser
Before he ever set foot in a box, Mat Fraser was training to compete with the U.S. Olympic lifting team. But in 2009, at 19 years old, Fraser broke his back — two clear breaks in his L5 vertebrae — during a heavy lift. He spent four months in a back brace only to learn that his spine hadn’t healed. The doctor recommended spinal fusion. Fraser took a different route, undergoing an experimental treatment that had a 50/50 chance of recovery. A year later, the athlete, who was told he’d probably never lift again, was back in the weight room.
Soon after his recovery, he wandered into a box to see if he could use their weights. A few weeks into lifting at the box, he finally tried a WOD, which set him on the path to competition and his first-place finish in the 2016 Games.
Since then, it’s safe to say that Fraser has secured his title as one of the fittest men in the world.
Sometimes, muscling through pain isn’t an option. This was the case for Camille Leblanc-Bazinet at the 2017 Games. She had been battling an injury in her left shoulder prior to the Games, and during the Cyclocross bike race, she fell and dislocated that same shoulder, tearing her labrum in the process.
After learning that muscle-ups were in the third event, she dropped out of the Games — but she stuck around to watch. In August, she had surgery to repair her labrum. Just five months after her injury, she achieved her first strict ring muscle-up.
These days, LB has hung up her competing shoes and is busy sharing her knowledge with others and coaching people toward reaching their goals.
In 2015, Lauren Fisher severely sprained her ankle on the descent of a rope climb when her foot landed awkwardly on the excess rope. She got it checked out and walked with crutches but didn’t wait long before getting back into training.
She pushed through lingering pain in her ankle until 2016. Fisher had it checked out again and found out she had a large tear in her tendons, a bone divot, and loose bone fragments floating around.
She had surgery in August 2016 and has since returned to the competition floor. In 2017, she took first place in the California Regional.
When it comes to reaching great heights, Fisher knows what she’s doing. The competitor, coach, and business owner never stops climbing the ladder of success.
5. Scott Panchik
When Scott Panchik’s dad introduced him to CrossFit in 2009, Panchik was recovering from reconstructive knee surgery. A running back for his college football team, Panchik started using training to rehab his knee. A couple years later, he signed up for the 2012 Open for the first time and took fourth place in the world.
This was not the end of his injuries: in 2014, he had surgery on his shoulder; in 2015, after rupturing his plantar fascia at the Games (and taking sixth place), he had surgery on his foot. But an injury in one part of his body doesn’t keep him from exercising the rest. After his foot surgery, he returned to the 2016 Games and took sixth place again.
Panchik’s perseverance is one of the reasons why he’s become a household name in the world of functional fitness.
In 2015 at the Central Regional, Julie Foucher ruptured her Achilles tendon in the middle of box jump-overs. She had already decided 2015 would be her last year competing, but the injury forced her to reframe her focus sooner.
Foucher finished the competition — her handstand walk with her foot in a boot is an iconic moment in the sport’s history — and she ultimately took eighth place. Though she has stepped away from competition to focus on her medical career, she still trains to keep herself in top shape and also serves as an expert leader in the industry.
Age is nothing but a number, and Maddy Myers is proof of that. At just 18 years old, Myers went to the 2015 Games. She withdrew after collapsing during the opener, Murph, and learning she was suffering from renal failure and rhabdomyolysis. In 2017, wrist surgery put her in recovery mode once again. She refuses to let anything stop her, though, and always reminds herself of the bigger picture.
It’s not just her athletic prowess that impresses, but her incredible attitude and mindset, too.
8. Jacob Heppner
Last year, before the Open, Jacob Heppner found himself unable to squat to parallel because of pain in his knee — the same knee he’d had ACL and meniscus surgery on in college.
A check-up with the doctor revealed bursitis or inflammation in the joint. His knee needed rest.
When the first Open workout was announced, he tried to do it but found the burpee box jump-overs excruciating. He had pushed through injuries before — in college, he finished a season of football with an injured ACL — but it hadn’t been worth it then, so this time, he decided to step back.
Heppner dropped out of the 2017 Open, rested his knee, and a few months later, completed all six Regionals workouts in one day of training. Needless to say, he came back stronger than ever.
Injury isn’t easy. In fact, in can be downright heartbreaking. But with a positive attitude, smart approach, and serious work ethic, you can overcome anything.
Don’t tell Games champ Mat Fraser he can’t do something. He’ll do it — and he’ll do it fast. He shared on Instagram a workout he came across that was deemed impossible to complete. Naturally, he completed it. What’s more, he did every round in less than half a minute. What do you think of this challenge? Will you try it?
During the Games, Mat Fraser received a 60-second penalty after Ruck when one of the weights fell out of his bag, meaning he didn’t complete the event as prescribed. Many considered it severe, especially considering he was nearly done with the race.
There were also questions because Fraser clearly looked behind him when the weight fell, leaving many wondering why he didn’t stop to pick it up.
Fraser sat down with Rory Mckernan to clear things up.
While the penalty certainly put Fraser behind, coupled with subsequent events that didn’t exactly go as planned, the now four-time champ proved that he can overcome any obstacle to come out on top. Even with harsh penalties, Mat Fraser remains unbeatable.
Was anyone else starting to sweat a little? Noah Ohlsen was most likely having a blast being at the top of the leaderboard. He’s undoubtedly put forward one epic performance. At the same time, we were all saying, “But, but, but… Fraser!” Well, the current reigning champ did exactly what he needed to and is once again back at the top of the leaderboard.
Fraser is leading with 884 points, followed by Ohlsen with 859, and Bjorgvin Karl Gudmundsson with 808.
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With the 2019 CrossFit Games almost at a close, are we most likely looking at our podium finishers? Will Fraser walk away the champion for the fourth time? We’ll know soon enough.
