For 30 Days, Laurie Shaw Followed the Routine of CrossFit Icon Mat Fraser

Laurie Shaw, a YouTuber, recorded the improvements in his strength and endurance after a month of CrossFit WODs.

Laurie Shaw, a fitness YouTuber, has previously completed 30-day challenges that included studying Muay Thai, working out like an Olympic sprinter, and committing a month to leg training. In his most recent video, he spends 30 days immersing himself in a series of tough CrossFit workouts, hoping that mimicking the training schedule of CrossFit GOAT and five-time “Fittest Man on Earth” Mat Fraser will help him see results.

Coach Nick Harris begins by guiding Shaw through several mobility exercises such as the overhead squat, pistol squat, toe touch, handstand, clean and press, front squat, and trap bar deadlift.

Shaw next takes on the “Cindy” WOD, which consists of 5 pullups, 10 pushups, and 15 squats completed for as many rounds as possible (AMRAP) in a 20-minute period. Shaw manages to finish 15 rounds on day one. “I really struggled, I think I didn’t pace myself properly; I went hard out the gates and then just died,” he said.

Harris assigns Shaw a “scaled-down, personalized version” of the training regimen used by CrossFit Games winners Mat Fraser and Justin Medeiros, which includes a six-day split mixing strength, conditioning, and skill development, with a strong focus on recuperation.

“Each training day started with an extensive warmup, loosening up the body and getting the blood flowing,” he said. This includes some “light aerobic work” on the rowing machine or exercise cycle, followed by full-body dynamic stretches and a few light warmup reps. Shaw’s strength exercises include low-rep, heavy basic compound movements including deadlifts, squats, and bench presses, as well as pushups, pullups, and clean and press. The conditioning component often consists of a CrossFit WOD followed by a lengthy cooldown.

“One thing that was a primary focus throughout the 30 days, but particularly in the beginning, was my technique,” Shaw adds. “Coach Nick would often correct my alignment and form, stressing the importance of proper technique before adding any more weight.” He says that he “quickly learned the power of pacing in a CrossFit workout,” which allowed him to work harder for longer periods of time before depleting his aerobic and anaerobic engines.

“I really enjoy putting myself through these physical challenges,” he said. “My body is aching every day, but I’m on a roll right now, so let’s keep going. “I got this.”

On the 30th day, Shaw repeats the same tests he did at the beginning of the month to measure his development, and he is happy to discover that he can clean and push 30 kg more than his first try. He also observes significant gains in his front squat and trap bar deadlift, and he can complete 21 rounds of the Cindy WOD in three minutes, which is six more than on day one.

“That was a long 30 days of CrossFit, and I feel like it’s paid off,” he said.