HERD ATHLETICS: Chloe Carano – In the Lab, Episode 007
Chloe Carano is one of the most inspiring figures in the CrossFit community today. Known for her relentless drive, adaptability, and competitive spirit, Chloe has been steadily climbing the ranks and pushing her limits to new heights. In this exclusive in-depth look at her training, mindset, and competition plans, we explore what makes Chloe tick and how she’s preparing for what could be her best CrossFit season yet.
Training at Northeast CrossFit – Building Strength and Endurance
Training hard and smart is the name of the game for Chloe, who currently trains out of Northeast CrossFit in New York. Her recent sessions focus heavily on addressing some of her weaknesses while maintaining a balanced approach to strength and conditioning.
One of the key components of her training is handstand push-up work, an area she admits is still a work in progress. Chloe incorporates max effort sets of deficit wall-facing handstand push-ups, wall-facing handstand push-ups without deficit, and diamond push-ups, emphasizing strict rest periods and volume to build endurance and technique.
Her lifting routine includes front squats, power snatches, and power cleans, but the weights are kept moderate to focus on explosiveness and snappiness rather than maximum load. This approach helps her build the engine and maintain a strong foundational base, which is critical for her overall performance.
On Saturdays, Chloe undertakes a grueling 40-minute EMOM (Every Minute On the Minute) workout, which includes movements like sandbag cleans, box jumps, and sandbag squats. While she jokes about how tough these sessions usually get, she remains committed to pushing through, knowing that this consistent effort builds the engine needed for competition.
Programming and Independence
Since March of last year, Chloe has been following the HWPO programming, a well-known regimen designed by Mat Fraser aimed at building strength, endurance, and skill. She appreciates that the programming is tailored to her needs, focusing on engine-building and strengthening weak points.
Interestingly, Chloe is currently not working with a one-on-one coach. She values the independence she’s developed over the years, crediting her previous coaching for teaching her how to self-manage her training. This autonomy allows her to take ownership of her progress and make adjustments as needed.
Competition Plans and the Road to the Games
Chloe is gearing up for a busy competition season, aiming to participate in as many events as possible. She plans to compete in the Open, in-affiliate semifinals, and also the World Fitness Project (WFP) qualifiers. Her philosophy is simple: if she qualifies for any of these, she’ll seize the opportunity, but if not, she’ll use the experience to improve and come back stronger next year.
The uncertainty surrounding the CrossFit Games season, with formats and locations changing annually, hasn’t deterred her. She embraces the unknown and prepares to adapt, focusing on consistent progress rather than external factors.
Learning from Experience: The MBS Turkey Challenge
Chloe recently competed in the MBS Turkey Challenge, a competition that offered a unique experience but also presented some challenges. She placed third, which was a proud moment, but unfortunately, the event organizers failed to pay the prize money to the podium finishers.
"It’s frustrating because you bust your ass the whole weekend, flying out there, paying for hotel stays, and then you don’t get what you earned," Chloe shared. "We were told the account was frozen due to fraud, and the person handling it was on vacation. It’s disappointing but part of the learning curve."
Despite the setback, Chloe remains optimistic and cautious about future competitions, doing her due diligence before committing to events. She also praised Fitness of the Coast, another competition she plans to attend, for their professionalism and reliability.
Reflections on Competition and Growth
Chloe’s experiences over the past year have shaped her approach to competition and training. She’s focused on becoming a more consistent and mentally steady athlete, learning to manage the emotional highs and lows that come with competing at a high level.
For instance, during one event that combined running, snatches, and rope climbs, Chloe recognized her weakness in running and admitted she went out too fast, which impacted her performance. However, she took this as valuable feedback to improve her pacing and endurance.
Chloe also enjoys the camaraderie and competition among fellow athletes. Meeting seasoned competitors like Christine Best and racing alongside top athletes has motivated her to elevate her game further.
Long-Term Goals and Maintaining Passion
At the core of Chloe’s journey is a desire to compete at the CrossFit Games and maintain a long, fulfilling career at the highest level. She acknowledges the challenges many athletes face with burnout—both mental and physical—but emphasizes her love for the grind and continuous improvement.
"I just want to prove to myself that I can be a high-level athlete and enjoy it for a long time," she said. "I love this stuff, and I want to keep doing it."
Her approach to training and competition is driven by passion and a commitment to steady progress, rather than quick results or short-lived success.
Training Tools and Techniques
Chloe’s dedication extends beyond just following programming. She tracks her workouts meticulously, using a combination of apps and a physical workout book where she logs weights, reps, and notes. This methodical approach helps her stay organized and motivated.
Her background includes twelve years of wrestling, which has influenced her training style and mental toughness. Though she stopped wrestling in 2017 due to shoulder injuries, the discipline and strength she built during those years continue to inform her CrossFit journey.
Managing Injuries and Physical Health
Injuries have been a part of Chloe’s athletic life, particularly shoulder issues and back problems. While these are managed carefully now, they have shaped her training choices and recovery strategies.
She emphasizes listening to her body and adjusting her workload accordingly to avoid setbacks. This mindful approach has allowed her to continue progressing without compromising her health.
Support System and Mentorship
Behind every successful athlete is a strong support network, and Chloe is no exception. She credits her family, especially her siblings and parents, for their unwavering support throughout her career.
Additionally, her mentor and boss, Danny Tocci, has played a crucial role in her development—not just as an athlete but as a personal trainer and professional. Chloe appreciates the holistic guidance she receives, covering everything from sales to client management, which has helped her grow beyond the gym floor.
Looking Ahead: What’s Next for Chloe Carano?
As the 2024 CrossFit season progresses, Chloe’s focus remains on getting fitter, honing her skills, and competing in key events like the Syndicate Crown qualifier and the World Fitness Project Tour One event. She plans to choose between these competitions based on qualification outcomes, aiming to maximize her performance and exposure.
Her training schedule includes built-in rest days, typically on Wednesday and Sunday or Thursday and Sunday, to ensure optimal recovery. This balance between work and rest is vital for sustaining long-term success.
Where to Follow Chloe’s Journey
For those interested in following Chloe’s progress, she is active on Instagram under the handle @Chloe_Carano. Her posts provide insights into her training, competitions, and daily life as a professional CrossFit athlete.
Final Thoughts
Chloe Carano’s story is one of resilience, passion, and continuous growth. From overcoming injuries to navigating the complexities of competition and programming, she embodies the spirit of a dedicated athlete striving for excellence.
Her approach to training—focused on building a strong engine, maintaining mental steadiness, and embracing independence—provides a blueprint for anyone looking to elevate their fitness journey. And despite setbacks like unpaid prize money, Chloe’s optimism and professionalism shine through, making her a true role model in the CrossFit world.
As she continues to prepare for upcoming competitions and chase her goals, it’s clear that Chloe is not just competing for podiums but for a lifelong career filled with achievement, growth, and enjoyment.
Stay tuned for more updates on Chloe’s journey and other inspiring stories from the CrossFit community.