Every year 40 men, 40 women and 40 teams contest the Asia-Pacific Regionals in. From there, the top five men, five women, and five teams qualify for the CrossFit Games. The workout challenges they face are only revealed to contestants on the day of competition. How to prepare for such a crucial showdown? We asked former Australian champions, Kara Webb and Rob Forte, to share some of the secrets of their competitive success.

1

DIET

Kara: “My diet cleans up as soon as the season kicks off. I don’t make poor food choices normally but the treats become limited and everything is a little more calculated and a little less fun. I like to make my own food and I keep it very simple and clean. I look for balanced macronutrients to make sure I not only have sufficient energy, but am also recovering well  in between events and sleeping well at night.  My weekend is usually full of roast veg and  meat for three main meals, Progenex after events, and simple energy sources as needed such as bananas, fresh dates, cups of tea with honey etc.”

Rob: “My nutrition stays exactly the same because I don’t want to upset my stomach. What I eat all the time is designed to fuel my body for exercise so I pretty much keep the same. I might eat a little bit more frequently and have smaller meals but the food is exactly the same: lots of vegetables, sweet potato and meat.”

NIGGLES

Kara: “As an athlete who commits most of their life to training and pushing the limits of my abilities, I am always managing niggles. Although we are performing functional movements, sometimes our bodies aren’t built perfectly symmetrical and you encounter some speed bumps along the way that require more maintenance than others. On top of that, we take the sport to the next level by doing more as fast as we can, which means we can be a little vulnerable and prone to making silly mistakes.  It all comes down to nutrition, treatment and management, warm-ups, proficient movement, and cool-downs.”

Rob: “Leading up to a competition, we’re all a little bit more sensitive. People have these little niggles all year round but then they’re magnified when you’re just about to go into a competition. It’s a mental thing and a perspective. Don’t look at it as if it’s going to hold you back. You can only do what you can with what you’ve got.”

4

TAPE

Kara: “I tape my thumbs if I am hook gripping a lot and sometimes I tape my body if I have something that needs a little more support. I’m not huge on taping, though.”

Rob: “I tape my thumbs. For the hook grip you put your thumb around the bar and then put your index and middle fingers over your thumb, so I always tape them.”

THREADS

Kara: “A change of clothes is like a new day. I wear different clothes for each workout so that I stay fresh and also so that I can mentally re-set. I can pretend I haven’t done anything yet and go out and start fresh no matter what has already happened. I make sure that all of my clothes are practical. I’m not too fashionable but I don’t worry about picking my pants out of my bum the whole time either, which happens to save a lot of time.”

Rob: “I like to shower and change anytime that I’m resting.”

HYDRATION

Kara: “From the day before competition throughout the weekend, I rotate Hydralyte and water. I drink a bit more Progenex than I normally would, too.”

Rob: “I just drink water and during competition I take an electrolyte supplement, because I know it reduces my likelihood of cramping. I’m just being that extra bit careful during competition.”