Six-time Fittest Woman on Earth® Tia-Clair Toomey skipped the 2023 CrossFit Games due to having her first child — she gave birth to a baby girl in May 2023. Toomey has since ramped up her training to get back into competition shape for her competitive return in 2024 to potentially reclaim the vacated Games throne occupied by the current Fittest Woman on Earth®, Laura Horvath.
On Jul. 31, 2023, Toomey published a video on her YouTube channel wherein she shared a full day of training that featured a four-split strength and conditioning workout. Check it out below:
[Related: Jeffrey Adler Wins the 2023 CrossFit Games]
Tia-Clair Toomey’s Meal Plan
Toomey revealed her breakfast and post-workout meal:
Meal One
- Electrolyte-Infused Water
- Oats
- Burrito — scrambled eggs, turkey bacon, and cheese
Toomey drank electrolyte-infused water after waking up for optimal hydration. She adds a flavored electrolyte mix to her water to make it more palatable. Toomey broke her overnight fast with oats and scrambled eggs, turkey bacon, and cheese burrito.
Meal Two
- Beef Stir Fry
- Rice
- Beef Broth
- Vegetables
Toomey packed her second meal to take with her to the gym. She prioritizes protein and carbohydrates in her post-workout meal. Toomey batch prepares a week’s worth of meals on Monday, making it easier for her to stick to her diet regimen.
Tia-Clair Toomey’s Full Day of Training
Toomey warmed up before her workout to get her blood flowing and loosen up her joints, tendons, ligaments, and muscles. She admitted her training intensity has been much lower than usual since her pregnancy. However, she is now increasing her energy output with each workout.
Split One
Toomey began her workout with four rounds of squats. She increased the weight on the barbell as the rep count decreased each round. Toomey minimized her rest time between sets to maintain a higher training intensity.
Split Two
Toomey can still perform high-skill gymnastics exercises like the ring muscle-ups. However, her training volume on these movements isn’t at the level that it was prior to her pregnancy. Toomey is prioritizing building strength over skill work.
It’s about getting stronger and being able to move the bar more smoothly.”
Since Toomey is still at her heaviest, she feels training is akin to wearing a weighted vest.
Split Three
- Row Erg
- Bike Erg
Toomey’s coach and husband, Shane Orr, pointed out that Tommey was using her arms for the initial pull on the rower. Orr instructed her to initiate the row’s drive by engaging her legs and hips.
Split Four
Toomey wrapped her workout with rounds of parallel bar dips and kettlebell squats. She used a sumo stance for the kettlebell squats and held the weight between her legs with her arms extended.
[Related: Roman Khrennikov Reportedly Breaks Foot on Final Day of 2023 CrossFit Games, Competes on One Leg]
Toomey’s Return
Toomey is expected to return to competition in the 2024 CrossFit Open and contend for her seventh Fittest Woman on Earth® title at the 2024 CrossFit Games. CrossFit has announced that the 18th edition of the Games will not return to Madison, WI. At the time of this article’s publication, a new host city has not yet been announced.
Featured image: @tiaclair1 on Instagram
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