Week 1: My CrossFit Games Training Has Begun
EverBold Newsletter: 06/4/25: #getbolder
I’m 49, a 5-time CrossFit Games Masters Champ, and neck-deep in training for my sixth title in Columbus, August 2025. Last week—May 26-31—was Week 1 of Bolder Athlete’s Crucible Cycle: Ignite, a firestorm of high-intensity metcons, strict standards, and anaerobic grit. From ring muscle-ups to 150-pound sandbag carries, here’s what my week looked like, what it’s teaching me, and how you can tap into the same relentless drive.
Monday: Gymnastics & Snatches Set the Tone
Kicked off with a 5-minute blitz: 10 rounds of 3 ring muscle-ups every 30 seconds, heart rate in Zone 3 (104-134 BPM). It’s a test of precision—smooth kips, no sloppy dips. Scaled options for our 50+ crew? Try 6 big ring rows and dips. Then, I hit snatches: 9 sets of power + squat snatches, climbing to 75% of my 1RM (~145 pounds), followed by two squat snatch singles at 75%. The day’s gut punch was an 8-minute EMOM: 4 bar-facing burpees plus 4 power snatches at 155 pounds for four minutes, then hang squat snatches at 155 for the rest. It’s brutal, but scaling to 115 pounds keeps it accessible. Lesson? Perfect form under fatigue is non-negotiable.
Tuesday: Shoulders Burn, Jerks Climb
Tuesday was a shoulder smoker: 8 rounds of 2 wall walks, 3 wall-facing handstand push-ups, and 6 toes-to-bar every 60 seconds. Zone 3 again, focusing on steady pacing—60+ athletes can drop to 4 toes-to-bar. Jerks were next: 9 sets of push press + push jerk, hitting 85% of my push press 1RM (~185 pounds), then two split jerk singles at 75%. The EMOM? Five Echo Bike cals and 3 push jerks at 185 pounds, switching to split jerks at 205 for the last four minutes. Scaling to 155 pounds works for 55+. Takeaway: shoulders don’t lie—build endurance or pay later.
Wednesday: Sandbags and Stamina
Wednesday’s a 30-minute grind: two 15-minute AMRAPs, each with 500m rows and 100-foot sandbag carries (150 pounds, bear hug first, then shoulder carry). Zone 3, steady but heavy—50+ folks can use 100 pounds. The sandbag’s awkward bulk forces core stability; sloppiness means you’re toast. I leaned on Zone 2 rowing (96-104 BPM) to recover between carries. It’s a reminder: stamina’s built in the long, unglamorous reps.
Thursday: Aerobic Base Gets Love
Thursday was all about aerobic base with a 40-minute swim session in Zone 2 and 3. I hit two 800m freestyle swims at Zone 2 (96-104 BPM), conversational pace, with 45 seconds rest—pure endurance to fuel multi-event Games days. Then, 10x100m freestyle intervals at Zone 3 (104-134 BPM), 20 seconds rest, pushing my stroke rate to feel the burn without redlining. Scaled for new swimmers? Try 8x50m with a pull buoy. I wrapped with a 200m easy freestyle cool-down to flush my legs. The pool’s a mental reset—quiet, rhythmic, and humbling at 49. Lesson: low-impact work builds the foundation for high-intensity chaos.
Friday: Muscle-Ups and a Nasty Triplet
Friday brought 10 rounds of 4 bar muscle-ups every 30 seconds—Zone 3, all about push/pull rhythm. 60+ athletes can hit 4 kipping chest-to-bars. Cleans followed: 9 sets of power clean + squat clean & jerk, up to 75% (~185 pounds), then two singles at 75%. The EMOM was box jump-overs and power cleans at 165 pounds, shifting to squat cleans at 185. The day closed with Virtus: three rounds of 60 double-unders, 40 wall balls (20 pounds), and 6 ring muscle-ups, then three rounds of 60 CrossOvers, 6 sandbag cleans (150 pounds), and 4 rope climbs. Scaled options (e.g., 30 wall balls, 100-pound sandbag) make it doable. This one hurt, but it’s pure Games prep.
Saturday: Full Send for the Win
Saturday’s Full Send is a beast: 5 rounds for time of 21 toes-to-bar, 15 bar-facing burpees, 12 deadlifts (225 pounds), and 9 box jumps (30 inches). Zone 3-4 (134-147 BPM), it’s a test of pacing—55+ can drop deadlifts to 185 pounds. I pushed hard, hitting Zone 4 by round three, but kept my toes-to-bar unbroken. It’s a reminder: mental toughness carries you when your legs don’t want to.
Why This Matters: The Crucible Forges Champs
This week’s not just about sweating—it’s about forging precision and resilience. The Crucible Cycle’s strict standards (no half-reps, no shortcuts) mirror the Games’ pressure. My deload week (May 19-25) prepped me for this intensity, with Zone 2 rows and light mobility to recharge. At 49, I’m learning to train smarter—every rep’s a statement, every rest a strategy.
Sponsor Spotlight: Bolder Athlete—For Masters, By Masters
This week’s newsletter is fueled by Bolder Athlete, my program built for Masters like us—by Masters. From the Scaled Track for beginners to Elite (the track I follow) for podium chasers, it’s designed to make you stronger, wiser, bolder, no matter your level. I’m training with it for my sixth Games title, and you can too. Jump in with 3 weeks free at BolderAthlete.com—join our 500+ crew and forge your own path.
Coaching Takeaway: Precision Wins
Five titles taught me: it’s not the loudest who win, it’s the sharpest. This week’s muscle-ups and snatches hammered that home—sloppy reps waste energy, perfect ones build power. You don’t need my schedule to get there. Focus on form, recover hard, and stay relentless. That’s the Bolder Athlete way.
Your Move: Hack Your Training
Want to train with this heat? Try these:
Own One Move: Do 5 perfect movements daily (squats, handstand holds, lifts) — focus on form first.
Recover Smart: Add a 10-minute foam roll post-workout to loosen tight spots, just like my cool-downs this week.
Track Your Zones: Wear a heart rate monitor for one workout—aim for Zone 2 (60-70% effort) for 30+ minutes to build your base.
I’m forging my path to Columbus.
What’s your crucible?
Let’s burn bright together.
Stay Bold,
Jason Grubb
5-Time CrossFit Games Masters Champ
Bolder Athlete Founder
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