"I am aware of how I am thinking everyday--before, during and after a workout. If there is any negativity, I'll stamp it out pretty quickly and replace that with something positive. Doing that daily, it gets better and better."
Training photos courtesy of Adam Lesniak.
When Rob Forte steps onto the competition floor at the StubHub Center in July, it will be his fourth appearance at the CrossFit Games—a first for an Australian.
The 27-year-old has been a dominant performer at the regional level finishing first in Australia for the second year in a row in May. But he’s yet to make his mark on the world stage. His best result so far at the CrossFit Games was in 2011 when he finished in 30th place.
In 2011, Forte felt his strength was not where it needed to be to compete. The following year, his lack of mental preparation played a significant part in him placing 35th overall. At last year’s Games, Forte again failed to work his way up the Leaderboard finishing the weekend in the 33rd position, although he did show a glimpse of his potential with top-10 finishes in Row 2 and the Burden Run.
Having learnt from each of his Games experiences, Forte has made a number of changes in his preparation for this year’s competition in the hope of finally living up to his potential on the big stage.
Programming, Training Partners and Mental Preparation
Ever since he started CrossFit, Forte has always programmed for himself, relying on regular testing and personal feedback to measure improvement.
“There is no proven way to train for the CrossFit Games,” Forte said. “Everyone is trying different things, combining different movements and different time domains.”
“Going back to something that you have done before and seeing an improvement means that you are moving in the right direction.”
This year, Forte has also provided the programming for 2011 Reebok CrossFit Games competitor Amy Dracup of CrossFit Deux, and masters athlete Matt Swift of CrossFit Brisbane.
“They give me a point of comparison, and also, getting their feedback on the programming has been beneficial in my own preparation,” Forte said.
At the 2013 Reebok CrossFit Games, Forte’s weaknesses were exposed in the ZigZag Sprint, the Clean & Jerk Ladder and Legless. In addition, the pressure of competing outside in the California heat, in front of big, loud crowds was something he wasn’t used to.
In the lead up to this year’s competition, Forte has added “combination-style” events with sprinting and agility to his training to better prepare him.
“I have never done that sort of stuff before, and it felt unnatural and awkward doing it,” he said. “Just having that exposure gets you on a more even playing field with American competitors who have done it through the college system.”
One area Forte feels is important to continue to develop over the next few weeks is the mental game and discipline.
“I am aware of how I am thinking everyday—before, during and after a workout,” he said. “If there is any negativity, I’ll stamp it out pretty quickly and replace that with something positive. Doing that daily, it gets better and better.”
Each training session, Forte works to improve his mental discipline, and learn to stay focused on his strategy and game plan during each workout.
Training with the right people has also helped his competitive drive and love for the sport. After coming back from his first CrossFit Games in 2011 feeling tired and burnt out, Forte started training with a group of friends from his affiliate, CrossFit Frankston, who he still works out with today.
“Training was a chore and I just went through the motions,” Forte said. “I hit up a couple of guys who trained at the box at around the same time as me. They are good people to have around and are fun to be around. Now training doesn’t feel like a chore and it is something that I want to do. It is also good to see their improvement as we train alongside each other.”
Forte also enjoys the support from staff and members at his affiliate. Being able to trust those around him has allowed Forte to delegate more business duties so he can focus more on training.
“I train at a certain time of the day, and nothing interrupts that. If I am in the middle of working on the business, I just stop what I am doing, stop, switch off and concentrate on training,” he said.
Leading Up to The Games
This year, Forte plans on experimenting with his travel arrangements in the lead up to the CrossFit Games.
In 2013, he arrived early and went to Salt Lake City to train with Games veteran Tommy Hackenbruck to help adjust with the temperature change.
“It was hotter over there, and when I got back to L.A., it felt very cool,” he said.
This year, Forte plans to arrive in Los Angeles two weeks before Games week gets underway and train with fellow Australian Kara Webb and her coach Brian Bucholtz from CrossFit Roar.
“I like hanging out with Kara and Brian,” Forte said. “And I am sure that Brian has a couple of new ideas for me.”
Games Hopes and Predictions
In terms of programming, some of the events Forte is not hoping for at the 2014 Reebok CrossFit Games include any strength events with unlimited attempts, and events with a lot of heavy repetitions.
“The format they had at regionals for the hang snatch event kept me in the game as it rewarded those people who don’t miss their lifts,” Forte said. “I am one of those people. I rarely miss a snatch in training and I know my limits. I focus on the power and my technique. … I hope to see that kind of format at the Games.”
Forte also hopes the scheduling format used at regionals will be used in Carson in July.
“Having the teams in the mornings and the individuals in the afternoon worked really well,” he said. “I think you will get better performances from the individuals.”
With five other Australians also heading over the America to compete at the CrossFit Games this year, Forte doesn’t think it’ll be too long before another person from the region stands on the podium.
“My pick for this year with the biggest chance to podium is Kara Webb,” Forte said. “The men’s side is getting better and better each year, and isn’t too far off either.”
Games Experience
The energy of a Games crowd is something that Forte said is different from any other competition. Depending on the event, the veteran said he is able to use the energy of the crowd, or ignore it.
“The crowd is big and you can definitely hear everyone,” Forte said. “If I am really suffering during the event, I can use them and get through the workout.”
He added: “In the legless rope climb, where it is muscular fatigue and you need to rest, I would definitely block the crowd out and do my own thing.”
The unknown in regard to both the programming and equipment used during the CrossFit Games also keeps things interesting and exciting for Forte.
“Rogue can pretty much make anything and everything for the events,” he said. “You come away excited about new things to work on. You put your body through all that pain, and you want to do it all over again.”
For Forte, the worst part of the Games is an aspect most people do not see or experience.
“The length of the day, the early starts and all the sitting around waiting,” he said. “It is pretty loud and you don’t get a chance to switch off.”
