In the world of CrossFit®, determination and resilience are fundamental qualities, especially for Masters athletes. Antonio Bruno, owner of CrossFit® 4215, tells us about his adventure at Master Games 2024, held in Birmingham.
From his unexpected qualification to the competition to the challenges he faced on floor, Antonio offers an in-depth look at his unique experience and what it means to compete at the highest level.
Index
Antonio..Your adventure at the Games started differently: initially you thought you wouldn't make the cut, but thanks to the repechage you got back in! How did you experience that moment and what was your reaction to the news?
Antonio: I finished the Semifinals in 47th place and knew that getting into the top 40 would be a challenge. However, I was hoping for a repechage, having noticed some imperfections in the executions of other competitors. I thought that maybe I would make up a few positions. In the end, I found myself in 43rd place in the official ranking.
I received the emails and while I was talking about it with Andrea [by Salvatore] and my coach Federico [Ticenghi], I thought I was getting some “no reps”. When I opened the email and read: “Congratulations, you didn’t receive a single no rep!“, I was surprised.
At that point, I knew that 43rd was not a great result, but I continued to monitor the registrations for the final stages. Up until the last day, 39 had already registered. When the deadline passed, I waited for an email that never arrived.
I thought: “Maybe they’ll call me tomorrow, given the time difference.” But the next day, nothing. And the next day, too. I was starting to feel more and more anxious, since I still only had 39 subscribers.
Finally, I decided to contact CrossFit® and asked for clarification. They explained that they were trying to contact the 40th place finisher to give them a chance to participate. At that moment, I thought, “But if there is a deadline, why wait any longer?” They reassured me, saying that in reality there was no deadline, so I continued to hope, even though I was starting to lose faith, thinking that they would choose someone they knew.
About 24 hours later, while I was eating lunch, I opened my email. All CrossFit® communications went to my spam folder, so I was used to checking there. And finally I saw: “Congratulations, you’ve qualified for the 2024 CrossFit® Games!”
I couldn't believe it. At that point, I couldn't even eat, I was so excited. That moment marked the beginning of my adventure at the Games.
How did you prepare yourself physically and mentally to face these Games?
Antonio: Mentally, I am a person used to competing, so I easily enter the competition mode when an event approaches. I do not have many difficulties in this sense. However, during the preparation period, I faced some problems, especially between June and July. These problems did not directly concern the preparation, but they had an impact on my athletic condition.
One of the main obstacles was that, after the Semifinals, I showed up at the French with a torn meniscus. In fact, at the beginning of the French I was in second or third place in the first two workouts, but in the end I finished in 13th place, without even checking the ranking. I continued to compete despite a swollen knee, and after the MRI I discovered the extent of the damage. But I never gave up.
I started a series of treatments, including physiotherapy, osteopathy and hyaluronic acid injections. These treatments helped keep my knee in acceptable condition.
As for training, as you know, it is not easy for us master athletes to balance training with family and work life.
However, thanks to the support of the guys in the box and my family, I was able to train well, maybe better than ever. I am really happy to have arrived at the Games in one of the best physical conditions ever.
Can you describe the atmosphere and feeling of competing on an international stage like the Birmingham Jefferson Convention Center?
Antonio: The Birmingham stage, while not comparable to Madison, has brought with it opportunities. I am grateful for this change, because without it I would never have been able to qualify in the top 10 for Madison. So in that sense, it couldn't have gone better for me.
The atmosphere is different than what those who competed in Madison experienced, but I appreciate CrossFit®'s choice to separate the categories: Masters, Elite, Adaptive and Team.
Also because it is not often seen, in any sport, that Masters or youth athletes compete with Elites. I had a unique feeling at the French, where there was a different atmosphere.
Seeing athletes I follow on social media live is always exciting: watching how they move and compete adds a special value to the experience.
Being at the CrossFit® Games meant breathing that unique atmosphere: all the judges and organizers wore CrossFit® Games jerseys and spoke the language of CrossFit®. Even though we were Master athletes, the atmosphere we breathed was typical of the CrossFit® Games.
I had the opportunity to meet people like Dave Castro and I saw athletes like Rich Froning again. It was really a great feeling!
What were the biggest challenges you encountered during the competition and how did you overcome them?
Antonio: The biggest challenges were proving my worth to myself and others, especially considering the compliments but also a certain degree of envy that my qualification for the Games aroused.
I don't want to hide: I felt it and lived it. I noticed people who moved away, who no longer greeted me, and others who spoke badly of me behind my back. On the other hand, I also received support and compliments from those who approached, which gave me an extra push to prove my worth.
I was also afraid of coming in last in every event. I know the other athletes well, I know how strong they are. I saw who won the French, the German and other events I participated in, and I was afraid of falling behind, especially during the short workouts. I remember that, in the first event, I finished a few seconds behind the last, but I started at a thousand. I did 25 overhead squats, back and forth lunges with dumbbells, and I was out first from twenty-five overhead squats, a huge satisfaction.
However, when I left the bar, I noticed that my lane had some bumps under my feet and, unable to drop the bar, I put it down but it rolled away into the lane next to me. The judge stopped me, asking me to put it in another position, and from that moment I found myself last. It was a very hard blow, because I knew that recovering would be difficult, especially in a workout that did not favor me.
My fear of coming in last had materialized: I closed the first three workouts in 39th place. I decided to look at the glass half full: having passed an athlete gave me the right boost. From then on, I obtained a thirteenth, a fifteenth and then positions between 24th and 25th, without ever returning to thirtieth place. I started to believe in myself more and I realized that at least the first twenty were within my reach.
A great satisfaction was to surpass the two Frenchmen who had obtained the first and third place in the French Throwdown. I aimed to do it and I succeeded, finishing in 31st place, while they were in thirty-second and thirty-third position. Since it was a race that I was particularly interested in, surpassing those two athletes gave me enormous joy and satisfaction.
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Is there a particular event or moment from the Games that left an indelible memory for you?
Antonio: Yes, there was a really special moment that left a lasting impression on me. After checking in, when they started giving me all the stuff with my name on it, I realized, “Damn, I’m a Games athlete!” For me, this was an unattainable goal; I always saw it as a goal that seemed far away. Being there made me think, “You’ve reached the maximum, after this what’s there? Nothing!” Every athlete aims for the maximum, and I had finally arrived.
This is the CrossFit® Olympics, and at 40 years old, in my category, I did it! I have to admit that I am quite a bit older, and the maximum I can aspire to is the Masters category. But I did it! I could hardly believe it. It was a moment in which I was deeply emotional.
Afterwards, thanks to Andrea's encouragement, who told me: "Now you have to compete, don't think that you are a Games athlete", I started to concentrate. I'm not one who feels the pressure of the competition, because I'm used to competing. When I started pushing on the floor, I didn't look anyone in the face anymore!
When I compete, I feel a strong competitiveness: I hate everyone [laughs], I don't like them all, I want to kill them all! In those moments, I feel like I feel a bit of anger that only lasts during the event. But right after, when it's over, I go back to loving everyone and being friends with everyone!
We often complain about our races, but in your opinion, was there something wrong there too?
Antonio: It's true, we Italians tend to complain. It's in our nature to express our opinion and often compare experiences, saying that something is better than something else. Personally, I believe that criticism is valid only if it is constructive and can lead to improvement. If it is destructive criticism, there is no point in doing it.
I don't find it justifiable to try to destroy something that was created with commitment and passion. Of course, there were refereeing errors by the judges, and we saw some of them during the match.
As I mentioned before, in the first event I took a hit due to a problem in my lane, and in the second event I had to deal with a very strict judge, probably one of the oldest at the CrossFit® Games.
Other athletes confirmed this to me: he was very strict and would not even allow me to bounce or bend my arm slightly when I was preparing for the deadlift. Any small movement that did not respect his rules was considered a “no rep”.
On the other hand, I noticed that in other events some judges overlooked more obvious mistakes. In the end, these situations balanced out a bit, but these are dynamics we are used to. To compete at the Games, you have to be really good, and there is also a strong emotional component at play.
I have heard many people argue about the location, but I personally found it adequate. The grandstand was right for the number of spectators present. It is normal not to expect a 10.000 seat arena like for the Elite; most of the audience were friends and family of the athletes, so the attendance was high, but not comparable to that of the larger events.
Organizing an event is complex and there are many factors to consider, such as the weather or bureaucratic problems that can arise at the last minute. I have experience organizing small events and I know how difficult it can be; therefore, I dare not imagine the challenges for those who organize large competitions with athletes from all over the world.
How has this experience at the Games influenced your future goals both inside and outside of CrossFit®?
Antonio: As an athlete, I am used to focusing on improving my performance and growth. So, of course, I have goals that I want to reach, refine and improve. In particular, I would like to requalify for the CrossFit® Games and participate in competitions that I have not had the opportunity to compete in until now.
Outside of the CrossFit® circuit, we’ll see if this experience can inspire me to pursue new goals. I’m not thinking too much about it at the moment, but I’m open to seeing how this adventure can influence my future aspirations!
Do you have any behind-the-scenes anecdotes or experiences you’d like to share, something the public doesn’t normally see?
Antonio: What the public doesn't see is the willingness to sacrifice. Usually, they only see the highlights of your workout that you post on social media: your best lifts or your biggest wins, which only show a part of your journey. There are many small things that aren't shown and that don't reflect the reality of the hard work that goes into reaching the highest levels.
Sacrifice is essential, and sometimes in ways that may not seem right. For example, you may sacrifice precious time with family by dedicating weekends to classes, workshops, or specific training to improve skills you haven't practiced in a while.
People tend to judge easily. They may think that an athlete got there for doping or cheating, but he doesn't ask how much work is behind it. How many hours does he train a day? Is he getting enough sleep? Has he changed his diet?
In my case, for three months I followed a strict diet: nothing Team Building, Only rice and chicken, and breakfasts with eggs and precise supplements. These sacrifices really make a difference and require a dedicated lifestyle.
It's not that I live perfectly all year round, but during that period, to achieve certain goals, I made a lot of sacrifices. This is something worth sharing: to get results, it is essential to dedicate time and effort.
How did you feel about representing your box 4215 and Italy in such a high level competition?
Antonio: Representing my box, CrossFit® 4215, was an incredible feeling. When I saw my name on the jersey, I realized how significant it was: “Antonio Bruno, CrossFit® Games.” It was great to see the name of my box in such a prestigious context. For me, as for many others, wearing the jersey with the team logo is a great source of pride.
I felt a strong attachment from many athletes and clients of my box. I knew that a part of our CrossFit® 4215 family was present in the Olympus of CrossFit®. During the event, many followed my performances in the gym, and my races were broadcast on a television, with everyone watching and commenting.
When I came back, I received so many enthusiastic messages. Most of the people told me: “Antonio, we saw you! You were amazing! How strong are you? I have to push like you!”.
It was nice to know that my participation inspired even those who had never seen CrossFit® competitions. Many of them, for the first time, realized how intense this discipline is.
It was a moment of great satisfaction and a real honor to represent my box and Italy in such an important competition.
What advice would you give to other Masters athletes who aspire to step on such an important floor?
Antonio: I was lucky because I was part of a team, a real family, made up of competent and genuine people, like the coaches Federico, Federica and Andrea. Andrea's support was fundamental.
During the preparation, we spoke every day, even three times a day, to discuss the sessions, the difficulties, the nutrition and the rest. We seemed almost exhausted, but it was the only way to improve.
In my box, I didn’t have any athletes competing at a high level that I could learn from, so working with Andrea was crucial. One piece of advice I would give to Masters athletes is to set clear and achievable goals.
If you think you want to get to the Games without ever competing, it will be difficult. But if you focus on specific goals, like improving a certain skill, you can do it.
For example, if you can do 10 muscle-ups today, your goal might be to do three sets of 4 or 5. You should put in the same amount of effort to reach these new goals. Training with someone who can push you is key. If you’re pushing 90%, having a partner who can help you get to 91% or 92% makes a huge difference in how you feel and perform.
After a few weeks, you will start to notice progress. You may realize that three weeks ago, you would have struggled to complete a workout, but now you can do more reps without getting tired. This is how you can grow and aim for increasingly ambitious goals.
It doesn’t have to be peak CrossFit® results; simply improving skills or performance in a workout is an important goal!
