61 Year Old Takes Second In Masters Qualifier
61 Year Old Takes Second In Masters Qualifier
What does it take to be one of the top 3 athletes in the world?
Sixty-one-year-old Katherine Stojkovic knows.
Stojkovic of CrossFit Industrious in Lynnwood, Washington has only been CrossFitting for a little over two years, and after finishing second overall in the Master’s Qualifiers (Age 60+), she is planning to return to the Games for her second year in a row.
Prior to discovering CrossFit at age 59, Stojkovic was an ‘ok’ runner and swimmer, and more than anything, just did fitness for fun.
Today, while she still focuses on having fun, she said CrossFit has helped her 60+-year-old self improve her health.
“CrossFit has really helped me dial in my nutrition and teach me how important metabolic conditioning and strength training is for everyone, especially Masters. You really cannot out train bad nutrition,” she said.
Stojkovic shared her insights on what it takes to compete as a Master’s athlete, as well as advice for others hoping to take their game to the next level.
What are your goals this season?
I have not really 'focused" on goals this past year. I love CrossFit and doing my daily WOD's is a still a joy for me because I do not put pressure on myself to attain things that have come naturally with the discipline of putting my time in at the Box and paying attention to proper movement and my coaches input. The payoff was making the Games this year again and I am blessed to reap the benefits of personal development satisfaction and skill, nutrition and strength improvements.
What does your training look like now ?
I participate in the WOD programed for our box when I go. We start out with a 30 minute strength component and end with a 30 minute metabolic conditioning WOD. I love our programing and do no have the need to to train more than that. I will choose weights ( with the input of my coaches) that allow me to get stronger without injury. We have open gym opportunities daily that I take advantage of when I need some practice. Last year I used that time to hone my rope climbing skills before the 2014 Games. I am in the Box every day except Thursday and Sunday. We have a Boot Camp offered 3 days a week for 30 minutes that I take advantage of because it is SO fun, helps improve my lung capacity and is all body weight driven- no barbells. I do those twice a week in the afternoon after my 6AM class or sometimes I will get one in after that morning WOD if the movements are not too similar from the WOD I just did.
What advice would you give a master's age individual who would like to compete at your caliber?
I did not do CrossFit until is was 59. I was never a collegiate athlete. I was never a gymnast and never had even tried anything gymnastically in my life. I found joy in "playing" on the bars and actually learning to do pull-ups and ring dips. I would say for the Master’s athlete that want to compete at the Games level, putting your time in (more than 1 or 2 days a week) at the gym is probably key. You will not have strength improvements or get efficient at body weight movements like pull-ups, burpees, push-ups, ring-dips, etc., if you do not.
What about advice for a master's age individual who's never worked out in their life?!
For someone who is intrigued with CrossFit but maybe afraid they cannot do or keep up with "super-fit" young people in that environment - I would say- that is not what you will encounter. You will find a fantastic community comprised of all ages who will support and encourage you where you are. I had never done anything like this ever and started late. Regardless of the reasons we may give not to try it, there are many more that make sense whywe should. You have to move to keep moving. We need to be strong as we age. We need to eat be better, sleep better and feel better. This is what CrossFit has done for me at 61 pushing 62.
What does your lifestyle and nutrition look like--specifics around your nutrition, recovery and life outside the gym?
I was probably 90% Paleo a year ago. I have tweaked my nutrition, but I am not one that wants to weigh portions, calculate macro's or supplement to death. It is not rocket science to know how we should be eating. Moderations and limiting or cutting out processed foods completely is rule 1 for me. I find that I can have rice and really good breads with lots of fiber in my diet. Too much of that can cause inflammation and gastric issues just like too much dairy, Eggs and grain-fed, no hormone sausage, bacon, or smoked ham mixed with a little rice and veggies is a staple with me. I make pots of homemade soups with things left over every week in the fridge and eat that all week. I drink a supplement fuel before my workouts in the morning and at times will occasionally have a recovery shake after a workout but I do not do it all the time. As for recovery, I am not working out 4 hours straight and I am not 30 years old. I go to bed at a decent time and at the gym everyday for 6AM class or 7:00 boot camp. I stay after for 35 minutes to roll out, cool down and stretch. And, on the work front, I worked for 31 years in the largest Health Care company in the State. I retired last year at 60. Prior to retiring, I went to the gym everyday as I do now. Nothing changed. I do not spend all day working out now that I am retired. I may have the freedom to go when I want, or hit an open gym once in awhile, but nothing really changed there. I had found that leaving the work environment and community I was a part of for 31 years was a challenge. Being a part my CrossFit community fills that void that many people find when they retire. It is so important to get connected. Connecting to a healthy, inspiring and fun environment is even better!