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Mat Fraser

5-time CrossFit® Games Champion

January 19, 2022

The interview

How were you introduced to CrossFit®?

I started attending a CrossFit® gym while I was still weightlifting, just so I could use their bars and bumpers.

What motivated you to enter your first CrossFit® competition?

Jade Jenny, the owner of CVCF signed me up for my first competition. He thought I had a lot of potential in the sport, so he wanted me to try competing in his competition held at CVCF.

Throughout your experience competing at the CrossFit® Games, what was your most memorable moment?

I have too many specific moments to list. Each year had a whole list of specific memories. The few that stayed the same every year was the overall sense of pride that came along with working hard and seeing the results, and also the gratitude towards my group of friends that I have met along the way.

How do you manage your personal life while training as a CrossFit® Pro athlete?

While I was competing, I surrounded myself with people that understood/supported my lack of balance. They saw what it took to compete at my fullest, and they did everything in their power to assist.

"GOWOD is the only mobility program that I trust."

Mat Fraser
5-time CrossFit® Games Champion

What’s the biggest learning experience you’ve had?

Coming second place for the 2nd time in 2015. It was all I needed to confirm that full effort isn’t enough when it is just applied to the gym. Every aspect of my life needed to be treated with intent and full effort.

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How does a typical training week looks like for you?

When I was training for the competition, a full week was training 6 days a week. 2-3 sessions per day. I used to start around 10am for a 3–4-hour session with a long warm up, then a weightlifting session, a cardio session and sets of classic and varied CrossFit® exercises. I would go home and have another big meal and an hour of rest to recharge. My second workout of the day lasted 2-3 hours. Here it was a lot of specific work on one modality. Immediately afterwards I would have a big meal and then focus on recovery for at least an hour a day.

How do you personally integrate GOWOD into your preparation?

Many people underestimate the impact of mobility work in preparation for competition. When you’re looking to make difference on training, the smalls details often get overlooked. Hitting personal records is cool but grabbing those 1% things, like mobility, nutrition or sleep, compound and make all the difference when it comes time to cross the finish line. The GOWOD app is a real game changer for me about that: I open the app, select the time I have, press play, and the app automatically rolls through a variety of mobilization and stretching exercises to help my own pin-point weak spots. My favorite protocol is the PRE WOD so far, usually the 15 minutes one. Before a training session, I tap in all the movements that I’m hitting in my workout. Lately, I’ve been doing also 4-5 Daily GOWOD protocols per week, generally in the morning.

How often do you work on your weaknesses and how do you hammer them?

I work on my weaknesses every single day. I won’t find out what I wasn’t good at, and WHY I wasn’t good at it. Then I would directly take it down to the smallest piece and hammer it.

What’s your goal for the current season?

I want to keep growing my businesses, and stay fit for life.

What would you recommend for the everyday athlete that wants to perform at the Open?

Focus on the little things. Enough little right moves add up to big successes.


Trusted by the best

The world best CrossFit® athletes use GOWOD to improve and maintain their mobility in order to perform and recover at their best.

Discover their stories and best advices.

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