One of the most dominant athletes in the sport of CrossFit, Mat Fraser, has a book coming out in January 2022, called HWPO: Train. Eat. Sleep. Repeat. HWPO is short for Fraser’s signature phrase: “Hard Work Pays Off”. Mat is a 5x CrossFit Games winner and is filled with some valuable knowledge and tips, which he shared in his book.
The book is co-authored with journalist Spenser Mestel.
Mat gave us a sneak peek on his Instagram and YouTube accounts.
Mat put a short description of his book in the caption of his Instagram post, but talked more about it in his YouTube video.
“I wrote a book and it’s not just a book about my life story, although that’s included. It’s FULL of training workouts and strategies, tips on competing, my mental approach, recipes from Sammy, etc.”
We even heard one of the best CrossFit coaches, Chris Hinshaw, describe Mat Fraser as the smartest CrossFit athlete a few weeks ago. Judging by that, the insight from Mat himself will be priceless.
Mat Fraser’s Insight And Tips From The New Book
Mat explains that CrossFit is about the overall time needed to complete the workout, it doesn’t matter how the exercises are done. He points out that it is important to shave the seconds in the transition and loading parts of the workout, as the time doesn’t stop between the exercises.
He then talks about the 2018 yoke load and carry, and points out that a lot of the athletes overlooked the loading part.
“For me, I’m looking at the workout. I’m not only looking at how I’m going to complete the movements themselves, but I’m also looking at how I’m going to load the plates, in what order I am going to load them to allow for the quickest transition” said Fraser.
Attention To Details
Mat uses the Ringer 2 workout in the 2019 CrossFit Games as an example, he had the problem of centering himself while doing the workout, so he chalked up his hands to leave a print of his hands on the ground.
“When I go for my first burpee, I’m planting my hands so I have a good print… I just put my hands on the print and I know I’m in the right position.” said Fraser.
No Relaxing Until The Job Is Done
Mat talks about how athletes should not lose focus until they cross the line. He points out that you shouldn’t celebrate the win you haven’t yet secured.
“How many times in the competition did we some somebody running down the field, thinking they were alone, throwing up their hands and start celebrating, and someone darts by” said Fraser.
Mat gives a tip to kick with your left leg in the finish of a tight sprint race. The reason for that is because the chip timer is on the left foot.
Mat continues talking about some of his favorite CrossFit Games workouts and exercises, and tips on them, like considering how to get down the rope as fast as possible, not just climbing up.
This is probably the most exciting race you'll see all day. Buckle up. pic.twitter.com/p75BxGNySl
— The CrossFit Games (@CrossFitGames) October 25, 2020
Mat talked about everything in this book, as he doesn’t benefit anything from his secrets, considering he doesn’t compete anymore. Now he hopes to help both the CrossFit athletes and everyone else, maybe in working out or maybe in regular life.
“I have nothing to gain by holding my cards close to my chest anymore, so I got to talk about the little strategies, the little game plans for workouts I did in competition, some of the workouts I used over the years in training.” said Fraser.
This book will be a great insight into one of the greatest minds in the sport of CrossFit, and judging by the sneak peek, it’s filled with attention to detail and attaining a different way of thinking and looking at things. The book will hit the shelves next month.