Mat Fraser recently published a video in which he presents a fascinating preview of his next book “HWPO: Train, Eat, Sleep, Repeat”.
HWPO stands for Hard Work Pays Off and is Fraser's signature phrase.
The book, which he co-authored with journalist Spenser Mestel, was released yesterday and can be ordered (also from Amazon, but only in English!), Through the link in Mat Fraser's bio.
Index
Valuable advice from Mat Fraser's HWPO book
"You are valued for your overall effort, cut seconds where you can"
Fraser talks about how, in CrossFit®, athletes are evaluated based on their total effort. Being fast with the bar or doing uninterrupted sets is not evaluated or credited - what matters is the overall time it takes to complete a workout, regardless of how quickly the weights are actually moved.
For example, in the final of the CrossFit® Games 2018 where the training was:
5/4 pegboard climbs
40 thrusters, 85/55 lb.
33-ft. yoke carry, adding weight
33-ft. yoke carry, adding weight
33-ft. yoke carry
For the last three yoke carry sections, the athletes had to add extra weight to the yoke each time.
Fraser looked at the training comprehensively: he reasoned about how he would complete the movements and how he would deal with the transitions. Namely, he reasoned on:
- how to load plates
- in which order to load them to allow for a faster transition
- how to avoid mistakes
The result of his plan is that he kept control of the weights during all transitions and didn't miss a single second.
Taking care of the little details
For simpler workouts, Fraser tries to get the most out of it by getting a few fractions of time. This helps make training easier mentally and also helps eliminate any margin for error so that you can concentrate fully.
For example in the CrossFit® Games 2019, there was a wod that included burpees jumping towards the rings. He made sure to cast his hands very well, to leave footprints on the floor, so as to reduce the amount of times you look towards the lens, which, in turn, helped her diaphragm stay in a comfortable position for breathing.
It also has chosen to touch the target with the back of the hands to avoid any unnecessary movement, explaining that he was aware that these fractions of seconds could not be wasted (such as hand placement or where to look).
Fraser isn't sure if these small changes made a difference, but he knows that the sum of these small things can mean better positioning.
Run to the end and don't forget the timer chip
Fraser talks about how a workout is not finished until you cross the finish line. It tells of athletes who think they are alone and celebrate on the way to the finish line, only to be overtaken due to their inattention.
Another mistake he often sees made is when athletes ignore their timing chips.
In CrossFit®, the official time is that of the chip, which stops when the athlete crosses the finish line. It is usually placed on the athlete's left foot.
“In our sport, the chip timer is put on the left foot. So, while you're reaching the finish line, slide in with that leg ”.
Other insightful tips from the book
Fraser also tells training tactics based on floor type, psychological tactics he used against his competitors in training and recounts the workouts he has used over the years as a benchmark.
“Writing this book was one of the first situations where I sat down and didn't have to keep anything secret anymore,” said Fraser.
The book will provide readers with a glimpse into how Fraser looked and coped with challenges and hopefully people can learn something by applying his reasoning to daily training, competitions, but also outside the box.
Even for those who don't practice CrossFit® this book might be interesting, as it teaches how to look at problems objectively and break them down into small pieces!
“I hope that people can take inspiration to improve themselves, both in the gym and outside,” concludes Fraser.
Full HWPO video by Mat Fraser
