John Mariotti (age 57) stands at the top of this year’s Masters CrossFit Open Competition. John’s path to Crossfit began with a meniscus tear that brought his ultramarathon-career to a sudden stop. He turned his focus to Brazilian Jiu-Jitsu, but was frustrated by his younger, stronger, faster competitors. John bought a book by Pavel Tsatsouline, the famed Russian Kettlebell Master and author of The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades and started training on his own. He discovered CrossFit in 2009, using it to gain an edge in Jiu-Jitsu, but he quickly fell in love with CrossFit as a sport in itself.
John has been a life-long athlete. In addition to Jui-jitsu and ultra marathons, John has been involved in TaeKwon-Do (6th degree black belt) Grappling, sprint triathlons, swimming , football, wrestling, track, water polo and snowboarding. Years of training and competition have taken their toll. It’s tough being a masters athlete. “My shoulder is tweaky, my knee has some tendinitis . . . but I’ve suffered nothing that has forced me to stop training. Some things caused a bit of a slow down or modification but not much. I’m pretty lucky that way.”
John’s strategy for avoiding injury includes lots of mobility training and massage. He goes for Assisted Release Therapy weekly, does thorough warm-ups before WODs, sleeps well, takes fish oil. “Besides that,” he says “I try not to do anything too stupid.”
Training for the games.
John placed 31st in his division in the 2013 CrossFit Open. John was extremely fit, but he knew he would need to fine tune his game in order to make it into the top 20. He looked for a coach, and was taken on by CJ Martin of CrossFit Invictus. CJ worked with John to improve his technique for all the elements that had appeared in the CrossFit games. John has found the time spent with CJ to be extremely helpful. “CJ is a master coach in this area. He seems to know just how hard to push and when to back off a bit. He also keeps my mobilization and diet and sleep in mind as well.”
Today, John feels as good as he has felt all year. That’s a good feeling coming into competition. This has been a hard and busy year for John. He has moved from California to Dallas, TX to open a CrossFit box of his own: CrossFit Odyssey. In spite of the pressures of opening a business and adjusting to a new environment John has continued to meet challenges head-on. He competed in the TX state weightlifting championships in January and took first place in his age and weight division.
Diet for a Masters CrossFit Athlete
John trains on a diet of “real food.” “Food is a joy for me and I never feel deprived eating the way I do.” He eats mostly paleo with lots of animal protein, fats and vegetables. He includes a lot of carbohydrates (potatoes are a huge favorite) as well. He does not eat grains with the exception of rice and avoids dairy and sugar. He is an infrequent drinker. John cooks for the week on Sundays. He has been following this diet for years, but has only recently increased his carbohydrate consumption. The carbs have been helping him deal with his high volume of training.
Advice for Masters Athletes in Training and Competition
When asked what advice he could off fellow masters athletes John responded :“It is easy for us get over-trained, especially if we just follow the same programming the younger guys do. Recovery is slower and PRs and gains are further between. Most of us still have that fire and try to keep up with the younger guys and that can be costly. Our minds and spirits are willing but the flesh doesn’t cooperate quite the way it did in years gone by. That being said…I can do things now that I could not do in the past…muscle ups, handstand pushups and double unders come to mind. I can lift more weight than I could 5 years ago. I move as quick as I did years ago and I have a much better “engine” than just a few months ago. My resting heartbeat is 43, which is as low as it has ever been. We can all get better…stronger, more skilled, and have better technique as long as we train smart as well as hard.”
John can be found at CrossFit Odyssey in Dallas, TX.