Interview with Crossfit Masters athlete Fons Werbata, currently No. 1 in the Netherlands in the Crossfit Open
Fons Werbata is a Crossfit Masters athlete. You wouldn't say it but he has passed the age of 50. In the Crossfit Open, Fons is currently No. 1 of the Netherlands in his class (50-54), No. 3 of Europe and No. 33 of the world. The top 200 of the Open advance to the Masters qualifier in April and the top 20 of those advance to the Crossfit Games in the US. So it will come down to whether this Crossfit veteran will make it to the Games. We asked him about his training, nutrition, injuries and future plans.
In Fons' home, everyone has caught the crossfit virus. His eldest daughter Mariska Werbata is a competitive athlete and his other daughter and wife also do Crossfit. Besides Crossfit, Fons also likes to play chess, but that's about it. Fons is training 5 days a week, with a goal.
What sports have you played in your life?
It started from an early age. As long as I can remember I've been scrambling, climbing running, you name it. It's just in me and somehow I'm still pretty good at it too. From the age of 6 to 36 I played soccer and reached a fairly high level in amateur soccer. Clubs where I have played include Odin'59, Hoofddorp, Vogelenzang, RCH. In between I also kickboxed for a few years.
During the last years I played soccer I started fitness. After I stopped playing soccer I threw myself into that until I came into contact with Crossfit. From the first moment I was hooked and never stopped.
How did you come into contact with Crossfit?
While getting a tattoo, I turned out to know the tattoo artist from kickboxing classes we took together. He told me he did Crossfit at Crossfit Amsterdam and explained to me what exactly Crossfit is. He then talked me into taking a trial class and from then on I was sold.
In the beginning there were only 4 people per WOD, this was in 2010. Crossfit Amsterdam was one of the first Crossfit boxes in the Netherlands. The sport was then very unknown but soon it became busier and busier.
Where do you currently train and how often?
Currently I train at Crossfit Nieuw Vennep and I do that at least 5 times a week. I have trained at many locations and for a long time at Kenamju in Haarlem which is not a real Crossfit affiliate but where I could do my own thing.
Do you follow a specific training program?
I was constantly running into fitness problems which started to work against my goals. In addition, age is starting to play a role. Where I used to be able to do many repetitions of 20 handstand pushups, toes to bar or muscle ups with ease, this became increasingly difficult. In the beginning I didn't really understand where it came from but the conclusion was that it doesn't all work out at this age. So I asked Michael Go from Punt Uit if he could help me with a program to work on my weaknesses. Now I break down every time I train and work specifically on my strength and endurance for the athletic parts.
What exercises do you do to work on your weaknesses?
For fitness a lot of burpees, rowing, ski erg in large numbers and for a long time in a row. Also, specific practice on the athletic exercises that I struggle with so a lot of hand stand push ups, muscle ups and toes to bar. A lot of repetition is necessary to keep doing those exercises at a high level.
How do you handle nutrition?
I pay close attention during the week to eat healthy and especially enough food so I get all my nutrients. Occasionally I go a little lower in carbs if I feel it is necessary. I also take 3 protein shakes a day to make sure I reach my protein needs and recover well from my workouts. I use Ekopura's shakes because they produce good results for me, contain no artificial additives and taste great too. On weekends, I pay less attention and am mostly enjoying myself.
What are the highlights of your Crossfit Career?
Lowlands Throwdown 2014, Masters category, 1st place.
I have always participated in the Lowlands Throwdown when I was injury free. In 2013 I didn't compete because of an elbow injury and 2016 because of shoulder surgery. I always qualified myself only the first few years there was no Masters category which made it difficult for me. The last 3 years there was and in 2014 I finished first. After my surgery I was only fully training again in May 2014. Still, I qualified first then and won almost all WODs. Robbert Dijkshoorn then came in second.
In 2013 I participated in the London Throwdown. Unfortunately, I finished 8th then. Only the first 7 went through to the finals. Rowing was the problem because I did not train that enough at that time. Brenda Koolhaas had also qualified and it was great to experience this event together.
Antwerp Throwdown 2015, finished 2nd in the Masters category.
Masters Throwdown 2016, finished 1st in the 50-54 years old class.
What are your ambitions still within Crossfit?
I have participated in all the Crosssfit Opens but unfortunately have not been to the Crossfit Games yet. Hopefully I will still get that chance. In any case, I am trying hard in the current Crossfit Open. It will be tough to get to first 20 in the world and qualify for the Games but I'm going for it. See how Fons is doing here.
Furthermore, I want to win as much as I can and if my schedule allows, participate again in the Beach Throwdown, Lowlands Throwdown, Amsterdam Throwdown and the Masters Throwdown.
Next time more about Fons and how he deals with injuries.
Photo credit: Barbell Photography
