Catching Up with 2016 CrossFit Games Masters Podium Winners!
Interview by Nichole DeHart
Three Masters Athletes who stood on the podium at the 2016 CrossFit Games were kind enough to chat with me about their experience at Games. We are also very fortunate to have these guys be part of the Invictus family!
Without further ado, I introduce to you three exceptional athletes!
Bob Caslin (60+ Male, 3rd place at the 2016 CrossFit Games)
What was your favorite moment at this year’s Games?
I would probably have to say finishing 1st in the last event. It felt really good to complete that workout well. I finished last in the last event in 2015 so I was happy to finish strong this year. I learned my lesson last year as I was tied for 1st going into the final event last year and then dropped to 3rd. Â I wanted to be consistent this year. I knew the axle bar would be awkward on those hang power cleans but, thankfully, I practice pull-ups on a fat bar at home so I was confident my grip would hold up.
Any advice for those whose goal it is to qualify for Games?
First, you need to be realistic with everything. Be realistic with the amount of time you need to dedicate to training and what your weaknesses are. You need to ask yourself ‘how much time do I actually have to devote to this’?
Then, if you are going to get to the Games, you need to follow a good program – a specialized training program. Even following a program you still need to be realistic and realize what your weaknesses are. It is on you to spend extra time on your weaknesses. If you don’t have a coach watching you everyday then you need to know what you need to work on and add that in. It takes a lot of self discipline with training.
Diet and recovery are important as well but I think being realistic and understanding where you are at is the most important thing.
What are your favorite ways to recover?
Nutrition! Your diet is one of the most important things when it comes to recovery. You can’t be constantly inflamed from your diet, you just won’t recover well.
I also have a massage every other week and I do lots of mobility. I probably spend 45 minutes before my workout to do just strictly mobility work.
I also just do some low intensity work, like 3k rows at an easy pace or swim on my active recovery days to flush out the body.
Sleep is very important, so I make that a priority.
I also supplement with Vitamin D, Fish Oil, Magnesium, Whey protein, Collagen and BCAAs.
Brent Maier (45-49 Male, 2nd at the 2016 CrossFit Games)
What was your favorite moment at this year’s Games?
Going into the last day. I try not to watch my standings, I stay away from that. Someone told me that I was in 2nd going into the last workout, so I knew that as I was heading into the tennis stadium. Knowing my current placement and knowing the workout was in my favor; I just put it all out there.
But honestly, my favorite part was cheering on Cliff Musgraves, after I had finished. Cliff was in the midst of the last of his push presses. Cheering him on at the end of the last 15 seconds was a memorable moment. Just seeing him grit his teeth and put it all out there to finish the last few reps and being able to support his efforts, as well, is what it’s all about for me. I really connected with Cliff this year; so it was a special moment to be in that tennis stadium cheering him on.
Any advice for those whose goal it is to qualify for Games?
Set small goals. You don’t know where the qualifiers will be in 5 years, so set short term goals. Those short term goals will soon turn into your long term goals. Accomplishing the short term goals will help keep you motivated to continue in your journey; and are less of an mental obstacle.
What are your favorite ways to recover?
I do all kinds of weird stuff but I can’t give you all my secrets – haha!
Living in Colorado gives me all kinds of options for outdoor activities, including mountain biking, climbing, and hiking. As competition draws near, I dial down all the shenanigans to the treadmill on active recovery days. That way I can decrease my risk of injury. I also stretch a ton and I listen to my body. If I need a little rest then I take some time off. I think that is really important. All in all, age is a number, not a reality!
Cheryl Brost (45-49 Female, 1st at the 2016 CrossFit Games)
What was your favorite moment at this year’s Games?
My favorite moment at the Games was standing on top of that podium! The previous year I had a solid 2nd place in my grasp going into the finale event but with a less than stellar performance in the finale, I had to settle for 4th place. Fourth place did not sit real well with me but, “it was what it was”, and provided me plenty of fuel and fire to not let that happen again. As 2 time Women’s Champion Katrin Davisdottir stated, “Sometimes, you have to lose to realize how bad you want to win.” Â
A very close 2nd favorite moment at the Games would be the feeling I felt after each and every workout. There is just nothing quite like it, when you know full well that you had given it your all, and the overwhelming joy you feel in celebrating your efforts with the other competitors out there on the field. So awesome!
Any advice for those whose goal it is to qualify for the Games?
First and foremost, trust in the training program. I feel very fortunate to be a part of a training regimen that is time tested and proven. Invictus does an incredible job of providing a broad based platform with an appropriate volume of training to get you there! Knowing Invictus offers such an amazing program, it allows me the confidence going into competition believing IÊ»m prepared and ready to face anything thrown at me. Â
Second, if at all possible, find yourself training partners. This has been an incredible part of my training this past 1-1/2 years. It can be difficult to put in this amount of training on a day in and day out basis without the support, drive and camaraderie of fellow training partners. Without them, I would not be where I am today…when I stood on top of that podium, they stood up there with me! Â
Third, keep working on those weaknesses! This is really the only area I put in extra work over and above what is programmed. I like to do weakness work at the beginning part of my session after mobility and activation. Sometimes I will do this as an EMOM with the skill(s) or movement(s) I need work on, or sometimes I just simply work on that one movement with high quality, low repetitions where I take the time to video myself performing the movement, watch it, and then repeat trying to improve on my last repetition.
What are your favorite ways to recover? Â
My absolute favorite way to recover is by treating myself to some body work! We ask a lot of our bodies in training, and we need to make sure we stop and take the time for some body maintenance. I receive a massage on a weekly basis in the 3 months leading up to the Games when training volume is at its highest. In the off season, when our training volume is lower, I will usually go once or twice a month for massage.
Other ways I like to recover is by getting outside the gym and either go to the beach or go for a hike! We are fortunate we live in Hawaii and have many beautiful places to venture to! Quite honestly though, sometimes my recovery might be just staying at home and getting caught up on much needed work…uggh, I know that doesn’t sound very fun but usually it relieves a bunch of stress, so in that regard I consider it valued recovery!  🙂