WOD Magazine Scaled - Issue 6

A voice for the Australian CrossFit community

100% AUSTRALIAN CONTENT RRP $0.00 AUD - Issue 6

WOD MAGAZINE [Scaled] includes:

ROB FORTE: What it takes to stay on top.

WISER1 CROSSFIT: Box Profile BAG SNATCH BACKPACK: Review

See full version for more Australian stories and articles...

30G WPI LESS THAN 1G SUGAR, FAT & CARBS ALL NATURAL ZERO PRESERVATIVES

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E N I Z A G A M WOD

EDITOR // Ben Quinney ben@wodmagazine.com.au

DESIGN // Natasha Quinney tash@wodmagazine.com.au

LEAD DIGITAL WRITER // Nic Brown JUNIOR EDITOR // Rachel Riley CONTRIBUTORS Words Images Alex Felagai Amanda Smith Ben Quinney Clare Green Daniela Arendorff Dean Linder Leighton Eddie Lee Frankie Lee Matthews Jane Biggin Jodi Smith Lisa Kream Megan Drapalski Natalie Cruttenden Nic Brown Sonja Saar Tamra Forde

Adam Evans Adam Lesniak Alex Felagai Alicia Weir Anthony Ebery Anthony Rogers Daniela Arendorff Drummond Williamson Eddit Lee Elliot Housego Frankie Lee Matthews Jacqueline Grimes Jacqui-lea Stones Jane Biggin Jodi Smith Kara Way Matthew Townsend Natasha Quinney Nathalie Bkaram Nic Brown Oliver Bain Ross Forte Unbroken Apparel Wendy Utz

Some opinions expressed in WOD Magazine are not necessarily those of its staff or contributing editors. Those opinions are reproduced with no guarantee of accuracy although WOD Magazine endeavours to ensure those opinions and comments are factual.

© WOD Magazine, 2015.

All rights reserved.

From the

Editor

AS I WRITE this the 2015 Pacific Regionals are only 3 weeks away and we can hardly wait to see everyone in Wollongong. Our cover athlete Rob Forte has put in the work in the 2014/2015 training season and is ready to turn it on and earn his record breaking 5th trip to the CrossFit Games in July.

With a total of 5 men, women and teams heading to the CrossFit Games from the Pacific region and numerous Australian masters and teens also heading to the games this year the competition will be more exciting than ever.

The crew at WOD Magazine would like to wish all the athletes heading over to Carson California in July all the best – we know they will do Australia proud. Aussie! Aussie! Aussie!

As always we are forever on the lookout for contributions from you for our print and digital magazine and our blog. We love hearing about your stories, opinions or advice you might have for other athletes. So if you have an idea for a story, a question or just a cool photograph of yourself send it to us via info@wodmagazine. com.au or give us a shout out on Facebook, Instagram or Twitter.

Keep an eye out in June 2015 for the launch of “WOD Magazine Scaled” – a FREE shorter digital version of WOD Magazine for you to share with your friends and box mates that will give them a taste of what the full magazine is like. If you love WOD Magazine like we do help us spread the word.

Cheers,

Editor’s Photo: Frankie Lee Matthews Front Cover: Rob Forte by Frankie Lee Matthews

Ben Quinney

///////////////////// WRITTEN BY BEN QUINNEY PHOTOGRAPHY: FRANKIE LEE MATTHEWS

ROB FORTE HAS BEEN A DOMINANT FORCE IN THE AUSTRALIAN CROSSFIT REGION SINCE TAKING 3RD PLACE IN HIS DEBUT CROSSFIT GAMES AUSTRALIAN REGIONALS BACK IN 2011. SINCE THEN HE HAS MAINTAINED HIS PLACE AT THE TOP OF THE SPORT WHILE AN EVER-IMPROVING POOL OF TALENTED AUSSIE ATHLETES DO THEIR BEST TO CHASE HIM DOWN FOR THE TOP SPOT.

An adventurous kid Growing up in Melbourne’s South East Rob was an adventurous kid who, according to his father Ross, “would rarely be indoors [and] was always out riding, or at the beach which was just across the road from our house.”

Although Rob claims that he wasn’t always “super-competitive” his sister Deana disagrees. “Rob was always competitive at everything. He would always give 100% at absolutely everything we did to be the best. Something as non-competitive as jumping on the trampoline, Rob would always have to out do us, sometimes by jumping off the roof to get the best trick!”

As a youth Rob was always trying new things and became heavily involved in Motorcross racing at the age of 11 when his family bought him his first race bike. Rob progressed through the Motorcross ranks quickly and consistently finished on the podium at races. “It didn’t take long to realise that he had a special talent” says his dad Ross “His work ethic hasn’t changed, he put it through his training then as he does now, he understood even back then what it took to be on top of your game, a lot of hard work which really shows on game day.”

Finding CrossFit Rob’s dad Ross, who started following the CrossFit main site programming after The Biggest Loser Australia introduced Commando Steve to their cast in 2009, was the one that introduced Rob to CrossFit. “I looked him [Commando Steve] up and read about CrossFit, what attracted me to it was the variety and intensity of the workouts and soon after I joined a box” says Ross, “I told Rob to come and give it a go as it would enhance his fitness for his new found sport of Brazilian Jiu Jitsu, so he came along for a trial and absolutely loved it, as did the rest of the family.”

Rob’s sister Deana, who is a full time coach at Reebok CrossFit Frankston and a member of the CrossFit Frankston 2015 regionals team believes that “everyone in our family has the potential to be a great athlete, some just choose to be competitive and some do not”.

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“Rob was always competitive at everything.

He would always give 100% at absolutely everything we did to be the best.

Something as non-competitive as jumping on the trampoline, Rob would always have to out do us, sometimes by jumping off the roof to get the best trick!”

- DEANA FORTE-HEAD (Rob’s sister)

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Putting in the work Not one to shy away from hard work Rob now spends at least 2 hours most days working out with a group of friends at his affiliate that includes 3 times CrossFit Games athlete Chris Hogan. Chris knows what it takes to stay on top in a demanding sport like CrossFit and says “You can say being dedicated and being gifted, or being genetically gifted and all that kind of stuff [is important, but] it is more about having focus and working really, really hard at all aspects of your fitness.”

“I know when Rob started [CrossFit] he was a good runner and was good cardio vascularly but struggled with things like pull-ups and kipping technique, but over the years he has just worked on eradicating as many weaknesses as he possibly can, and that’s a testament. Every time he finds something that is not where he wants it to be he works on it until it is better than the rest of us.”

Chris also runs his own affiliate, CrossFit 121 in Cheltenham Victoria, and makes the short drive to Reebok CrossFit Frankston 3 or 4 days a week to train with Rob. “It is much more fun hanging out with the guys and having a good little training group where you can push each other even when you don’t feel like being pushed rather than doing it by yourself” explains Chris.

When Chris first started training with Rob at CrossFit Frankston he followed a mix of programming from Raw Strength and Conditioning and Rob’s own programming, but since the conclusion of the 2014 Australian Regionals he has decided to stick with Rob’s programming alone. “I think I am fitter and I have had a lot of PBs which is nice considering I have been doing it [CrossFit] for a long time. I have done a lot of things that I have never done or that I have not done for a very long time so it has been working really well” says Chris, “It has been a change of pace – shorter, sharper, more intensity but I seem to be responding pretty well and it’s a lot less volume than I did last year which is nice.”

“I can and I will” When Australian CrossFit community favourite and all around bad ass athlete Kara Webb thinks about Rob the first words that spring to her mind are “dedicated and hard working”. Kara explains that “The quote he chose to put on his [Again Faster Australia] athlete shirt was ‘I can and I will’ and he demonstrates that with everything he does.

“I don’t think I have ever heard him complain or make an excuse about anything, and he is willing to work as hard as he needs to work to get the job done and remains completely cool, calm and collected while doing so. That goes for him in his athletic life and also how he applies himself as a coach and a businessman.”

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“I know when Rob started CrossFit he was a good runner and was good cardio vascularly but struggled with things like pull-ups and kipping technique, but over the years he has just worked on eradicating as many weaknesses as he possibly can, and that’s a testament. Every time he finds something that is not where he wants it to be he works on it until it is better than the rest of us.”

- CHRIS HOGAN

Pressure at the top Being a top-level athlete in any sport carries with it a tremendous amount of pressure. Poet Geoffrey Chaucer wrote “Time and tide waits for no man”, or woman and the pool of talented young athletes in the Australian CrossFit community is always growing. Having been to the CrossFit Games every year since 2011 and having won the Australian Regionals competition in both 2013 and 2014 carries a certain weight, a certain pressure to perform. Rob says “there is always a bit of pressure once you’re at the top but I try not to put it on myself, I just concentrate on my day to day training.”

“I try and concentrate on what I need to work on, not think about what other guys are doing. I look at what I need to do to get better, not what I need to do to stay on top” says Rob Leading the pack in any competition has it’s advantages, making others chase you can give you a tremendous psychological advantage but it can also make it difficult to maintain motivation or judge your own progress, but just like Batman, Rob has a plan for almost every eventuality. Rob says “I am not at the top in the world, so there are definitely guys that are better than me in certain areas and I try and get every area up. Because everything we do is measurable I know that my Clean and Jerk is this number and I need to get it up to this number and my Snatch is this number and I need to get it up to this number. There is always someone better than you at any one thing so you can use that as a motivator.”

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Driving a champion Chris Hogan describes Rob’s motivation to be “the best” as “one of the best things about Rob, and one of the most annoying things to workout with him. He genuinely wants to win every workout and he genuinely believes that he can. Even if you have done 10 more reps than him every time you have done the movement he still genuinely believes that he can beat you. He will never give up chasing; he will always push [himself].

If you beat him he is really happy for you, but he doesn’t want to let it happen again, and it probably won’t.”

Rob says, “I think I said to myself 2 years ago that I don’t want to let anyone in my gym beat me at any one thing. That was my motivation, if someone beat me at something I could say ‘Oh that’s OK, I am just not as good as him at that thing’, it’s like ‘NO! You need to get better at that thing so that no one beats you at any one thing’ and that is what CrossFit is, it’s hard to do work on all those things but that’s one of the things that we continue to learn about is how to get everything up, or get certain areas up in the best way [or] the shortest period of time without getting injured.”

For the first time since opening Reebok CrossFit Frankston Rob was actually beaten in open workout 15.3 by one of his training partners - Matt Bice. “He got me by 5 wall balls” explains Rob, “I train with him quite a bit and he is definitely a fit guy.

He didn’t stop talking about it for the rest of the week - I really wanted to beat him!”

///////////////////// “I don’t think I have ever heard him complain or make an excuse about anything, and he is willing to work as hard as he needs to work to get the job done and remains completely cool, calm and collected while doing so.

That goes for him in his athletic life and also how he applies himself as a coach and a businessman.”

- KARA WEBB www.wodmagazine.com.au

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“Motivation is not a steady line and everyone has days when they are tired and sore but having such an amazing performance at the 2014 CrossFit Games has inspired Rob. I think having such a good performance at the games has given him a huge confidence boost.”

Finding the mental strength

The 2013/2014 training season was a tougher one for Rob who spoke about the fact that in the lead up to the 2014 regionals he had lost interest in competing a little bit and had found himself asking Why am I doing this?” Rob went on to questions like “Why At the games I was fine, I was hungry to explain that “At do well just because of the previous years results, I knew I had something to prove here, I still had to do well. I was definitely a lot different at the games than I was at the regionals. To be honest last year before the regionals I actually didn’t want to do it. I saw my team training from my gym and I was helping those guys out and I was like ‘it would be so much more fun to be on a team with these guys.’ So I sort of went into it [the 2014 Regionals] a bit half hearted, but I won’tt be doing that this time around.”

Chris Hogan says “motivation is not a steady line and everyone has days when they are tired and sore but having such an amazing performance at the 2014 CrossFit Games has inspired Rob. I think having such a good performance at the games has given him a huge confidence boost. Top 12 in the world is just outrageous and it’s hard not to come back and feel pretty good about that.

That’ss probably the performance he has been searching for. You can be off by a couple of kilos or a few seconds on that stage [and] that can be the difference between 5 and 10 places.”

Training is generally not that bad, some days it’s “Training horrible but hopefully [Rob] can go to regionals this year and feel pretty confident and pretty strong. He is stronger and fitter than he was last year so there is no reason he can’tt go in there this year feeling pretty good about it” says Chris.

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– CHRIS HOGAN

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The Future

- ROB FORTE

Stone cold So much of a competition is played out in an athlete’s mind rather than in their hands or with their bodies. While it is true that the workouts Dave Castro announces for the regionals or the games competitions in any given year will play some part in who ultimately takes the title of “Fittest in the Pacific” or even “Fittest on Earth” the real difference among the top athletes in the world will come down to who wants it more, who has the mental edge and Rob is no stranger to the mental games of top level competition.

Known both for his fantastic athletic performance and steely facial expressions during workouts Rob explains that it is all part of his plan. “Usually when I don’t have a pain face I am really focused on what I need to do, I am focused on the reps, on the movements. I coach myself during workouts as if I had an athlete out on the floor – that’s what I am doing to myself. I am keeping my mind occupied by coaching myself about exactly what I need to do during the workout rather than how much it hurts.

Even at the end of the workout that is more of a competitor thing – I am going to show these guys that it didn’tt really affect me. As much as it did, I am not going to show it”

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/////////////////////

“I apply different strategies into my training and programming and then I can test them out and see if that actually works better for me and then from a coaches perspective I am actually learning and I can then pass that onto other people later on down the track once I am actually done competing.”

Even though he freely admits that training with a team is more fun than training alone Rob says, with a shift in mindset I can enjoy the individual “with competition for a little longer. I am not too sure how long I want to keep competing as an individual but I feel like I have worked out how to keep doing it, how to keep enjoying it.”

Beyond his days as an individual competitor Rob says he plans to coach athletes and run fitness events for both top-level competitors and beginner athletes alike. His recent event held at the 2015 Rob Forte Invitational” Melbourne Fitness Expo, the “Rob saw teams of 4 top athletes from Queensland, News South Wales and Victoria compete in a state of origin style competition. “II got to hang out with all the guys that I usually compete with which was really cool” says Rob, “II enjoyed hosting the event just as much as I would have enjoyed competing in the event.”

Rob’ss drive to compete in fitness competitions comes entirely from within; he is driven by a curiosity to find out what he is truly capable of. “I really enjoy the day to day training, I enjoy seeing the results because I am continuously getting stronger and fitter and faster at certain things and always learning how to train in different ways. I apply different strategies into my training and programming and then I can test them out and see if that actually works better for me and then from a coaches perspective I am actually learning and I can then pass that onto other people later on down the track once I am actually done competing.”

/////////////////////

“Usually when I don’t have a pain face I am really focused on what I need to do, I am focused on the reps, on the movements. I coach myself during workouts as if I had an athlete out on the floor, that’s what I am doing to myself. I am keeping my mind occupied by coaching myself about exactly what I need to do during the workout rather than how much it hurts.”

- ROB FORTE

Coach Rob Always the coach Rob says “I want to help individual athletes once I am done competing. I actually thought about getting a couple of guys together once we qualify [for the games] this year and working together instead of against each other to get the Aussies to do better… But that was just an idea that I don’t know would work. It was an idea I thought about after the invitational, once we got to the US we didn’t have much time to prepare and I thought it would be cool to get together before the games and do the same sort of thing. Train together and give each other some advice on areas we should work on.”

Rob’s desire to help other athletes is not restricted just to members of his affiliate or the elite of the Australian region. Rob is actively involved in the development and delivery of the Again Faster Academy, a program developed by Again Faster Equipment AU/NZ CEO Gene Suna, Elite Performance Coach Brian Bucholtz, Jane Fogg and fellow CrossFit Games athlete Kara Webb to allow the team to pass on their experience from a training, performance and competition perspective to the next generation of Australian athletes.

With the 2015 CrossFit Games Pacific regionals looming Rob enters the competition in 5th place after the open, but don’t let that result fool you, Rob is as driven as ever to win and if history is anything to go by he has got to be one of the favourites to take a podium spot. Best of luck at the regionals and the games Rob – the crew from WOD Magazine will be barracking for you, willing you on for each and every rep!

www.wodmagazine.com.au

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BOX PROFILE:

WRITTEN BY ALEX FELAGAI PHOTOGRAPHY: ALEX FELAGAI

LIKE MANY AFFILIATE OWNERS I FIRST ENCOUNTERED CROSSFIT WHEN I WAS WORKING AS A PERSONAL TRAINER AT “GLOBO GYM” IN 2007 WHEN I WAS TOLD TO STOP A GROUP OF “ARMY BOYS” FROM DOING KIPPING PULL UPS, AS IT WAS “UNSAFE” TO DO IN THE EYES OF MY THEN FITNESS DIRECTOR. WHEN I APPROACHED THEM I ASKED THEM “WHAT ARE YOU DOING?” THEY TOLD ME THEY WERE DOING “CROSSFIT”.

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AFTER OUR CONVERSATION I was intrigued and took some time to look into it a bit more. As a personal trainer it was exactly what I was after. Switching to the CrossFit methodology gave my clients the best results with challenging workouts that included compound and functional movements done at high intensity. This new style of training left them on the floor feeling accomplished and wanting more at the end of the session.

Taking the step to open my own affiliate.

I was inspired to open up my own affiliate after I went down to the first Australian Regionals in 2011 to support a friend who was competing.

While I was there I got to meet lots of affiliate owners and coaches who all shared their personal experiences of owning and running their affiliates. These stories opened up my mind and helped me to create a vision in which I was able to influence more people, to help more people than ever before finally achieve their health and fitness goals.

Starting Wiser1CrossFit. Wiser1CrossFit open it’s doors on August 14th 2011 and from the very start it has been a box built by the people for the people. I’ve been extremely blessed to have members that are always willing to help and support me in everything I do. People often ask what the difference is between a CrossFit affiliate and a normal gym and my answer is always the same -”It’s the community”. At Wiser1CrossFit we offer an environment that has the power to motivate you to do things that you would have never thought possible. We have a community that will support you with your goals, cheer you on as you push through your workouts. We also notice if you haven’t been coming and offer assistance in any way possible to keep you on track.

WOD4HARPER Wiser1CrossFit has grown a culture of service, we are truly grateful to be able to participate in giving back to the community through hosting numerous charity events. One that is close to our hearts is “Wod4Harper”.

Tragically Harper Hockings lost his life at the age of 16 months old in a drowning accident. Harper’s parents, who are members of our box, always knew that Harper was destined for greatness so when he passed away they wanted to create a competition to raise awareness for water safety and to give back to the Ipswich Hospice who helped the family so much through there time of need.

2015 will be the third consecutive year for the annual event, which is held in October and we are humbled to be able to help assist Joshua and Elissa Hockings in running such an important event, and in bringing to life Harper’s greatness.

“I GOT TO MEET LOTS OF AFFILIATE OWNERS AND COACHES WHO ALL SHARED THEIR PERSONAL EXPERIENCES OF OWNING AND RUNNING THEIR AFFILIATES. THESE STORIES OPENED UP MY MIND AND HELPED ME TO CREATE A VISION IN WHICH I WAS ABLE TO INFLUENCE MORE PEOPLE, TO HELP MORE PEOPLE THAN EVER BEFORE FINALLY ACHIEVE THEIR HEALTH AND FITNESS GOALS.”

What I love about my affiliate, it’s my passion.

I love my affiliate; it’s my Aiga, which is Samoan for “family”.

Wiser1CrossFit is an extended family of fitness enthusiasts for us all. We have the best atmosphere at our box. The music is loud, people are always laughing and there is a lot of moaning and groaning during workouts. Our members are always having fun and our coaches are really passionate about CrossFit, which then carries thru to our members.

We are pretty laid back, but make sure that we take care of business when it’s time to go hard. All in all our box is a massive playground, no one is too serious and we find that everyone that comes in is looking for a place away from home and work to have fun and train. So that is exactly what we try and give them!

I love that I’m able to wake up everyday and not go to a “J.O.B.” I have an opportunity to help people improve everyday and to see the excitement of ordinary people as they do extraordinary things.

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HOW DOES IT

RATE: Look

PRODUCT REVIEW:

BAG SNATCH

Backpack

Space Durability Price

WRITTEN BY BEN QUINNEY PHOTOGRAPHY: NATASHA QUINNEY

THE CREW FROM BAG SNATCH PRIDE THEMSELVES ON PRODUCING BEAUTIFUL SLEEK LOOKING BAGS THAT ARE EXCEPTIONALLY FUNCTIONAL. INSPIRED BY NOT ONLY THE ELITE, BUT ALSO BY THOSE AIMING TOWARDS THEIR FIRST UNASSISTED PULL-UP, AND EVERY LEVEL IN BETWEEN. THE BAG SNATCH backpack is made from high-grade waterproof 1000D Cordura nylon. The nylon fabric is durable, versatile and reliable and is constructed using high tenacity fibre technologies. Cordura nylon is exceptionally durable and it’s use in the Bag Snatch range means that each model in the range looks good and is virtually indestructible.

Key highlights of the backpack The Bag Snatch backpack features a large main compartment that easily fits your weightlifting belt, towel, spare clothes and much, much more and has a separate ventilated shoe compartment that is accessible from the front of the bag so there is no need to rifle through the rest of your gear just to get to your shoes out.

Not only is there enough room for all your gym gear in the main compartment it also contains a padded laptop compartment within it so you can take your awesome new bag straight from the gym to the office without skipping a beat.

With medium and small pockets on the front of the bag for your keys, wallet and smaller accessories like wraps, chalk and mobility balls the Bag Snatch backpack has ample space to keep those things you need to get to most often in easy reach. The backpack also has a larger accessory pocket and insulated water bottle holder located on either side of the bag to give you easy access to larger items like skipping ropes and your icy cold water or post workout shake.

You deserve it Bag Snatch founder David Stubs says “Each and every individual that pushes beyond his or her comfort zone deserves the kind of kit that is incomparable, is of the highest quality and delivers great functionality. Bag Snatch delivers at this and more.”

The current Bag Snatch range has a bag for just about every athlete with the backpack featured in this review, which retails for $129.00, and their traditional duffle bag and the all-new limited edition collaboration 21.15.Nine duffle bag, which both retail for $139.00 with free shipping Australia wide for the entire range.

FOR MORE INFORMATION OR TO PLACE YOUR ORDER VISIT WWW.BAGSNATCH.COM.AU AND FIND THEM ON FACEBOOK AND INSTAGRAM /BAGSNATCH.

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Bag Snatch - High quality functional sports bags with athletes in mind.

KLOKOV

WRITTEN BY BEN QUINNEY PHOTOGRAPHY: ADAM LESNIAK

COMPETITION BARBELLS & BUMPERS

WE ALL HAVE OUR FAVOURITE BARBELL AT THE GYM, THAT BAR YOU USED WHEN YOU HIT YOUR FIRST HEAVY SNATCH OR THE ONE YOU USED WHEN YOU PB’D FRAN - YOU KNOW THE ONE. WHAT ABOUT BUMPERS? DO YOU PREFER THE COMPETITION PLATES TO THE EVERY DAY BUMPERS WHEN YOU DO YOUR WOD? WELL, LET ME INTRODUCE YOU TO YOUR NEW FAVOURITE SETUP: THE KLOKOV COMPETITION BARBELL AND BUMPER.

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It was with this experience in mind that Again Faster approached Klokov

equipment that can meet both the demands of CrossFit Affiliates and the standards of elite weightlifting. Again Faster and Klokov developed the KLOKOVD range, to exceed the standard of equipment he had been using in the Russian training halls since his early teen years.

Along with his own competitive accomplishments, Klokov has dedicated much of his time and energy to the growth of the sport of weightlifting. He has

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Together with Klokov, Again Faster has created a bearing bar that meets all International Weightlifting Federation (IWF) weight and dimension specifications, uses the strongest steel on the market and satisfies the uncompromising demands of one of the greatest weightlifters of his generation and we got our grubby hands on them to put them through their paces.

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