At 38, I Was Overweight And Out of Shape. Now, I’m a 5x CrossFit Games (Masters) Champion

Jason Grubb, a six-time CrossFit Games Masters Champion, wasn’t always the elite athlete he is today. In a recent video, he shared the incredible journey of how he went from being an overweight, out-of-shape 38-year-old to standing on the podium at the CrossFit Games.

“Most people assume I’ve been an athlete my entire life,” Grubb says. “But I actually started this whole thing when I was 38 years old. I was thick, overweight, and afraid I was going to be out of shape and die young.”

Grubb breaks down the exact steps he took to transform his health, fitness, and mindset—leading to multiple CrossFit Games victories.

Step 1: Fixing Nutrition—From Processed Carbs to Whole Foods

Before discovering CrossFit, Grubb’s diet was heavy on processed carbs and low in nutrient-dense foods.

“My typical day started with a bowl of cereal—Grape Nuts were my favorite. Lunch was usually leftover pizza or pasta from the night before, maybe with some garlic bread,” he recalls. “Then came the snacks—chips in the afternoon, followed by two or three IPAs every night, sometimes four.”

The result? Constant hunger, energy crashes, and a body that felt sluggish and unfit.

The first major change he made was cutting out excess carbs and focusing on whole, nutrient-dense foods.

“I had a friend tell me, ‘Dude, all you’re eating is carbs.’ So I switched things up overnight,” Grubb explains. “I started eating eggs and broccoli for breakfast every single day, and often for lunch too.”

At first, he was undereating, but even this shift led to noticeable changes. Combined with the introduction of CrossFit, his body started to lean out, and he felt stronger for the first time in years.

Step 2: Jumping into CrossFit—and Getting Humbled

Grubb started CrossFit for one simple reason—he wanted to be healthier for his growing family. But he quickly realized he was not as fit as he thought.

“I was jogging a few times a week, so I thought I was in decent shape,” he says. “Then I took my first CrossFit class and got absolutely wrecked. And it wasn’t by elite athletes—it was by moms and dads, people older and heavier than me.”

Despite the brutal introduction, he was hooked.

He committed to training six days a week, without rest days—a decision that quickly led to injuries.

“By week three, I had a bruised rib. Within a month, my old rotator cuff injury flared up, and I could barely lift my arms overhead,” he says. “I had to start taking recovery seriously.”

This led to a new focus on mobility work and injury prevention, something he would later credit as a key to his long-term success.

Step 3: Tapping into Competitive Fire

CrossFit wasn’t just about fitness for Grubb—it awakened his competitive side.

At his gym, the owner was a competitive athlete, and Grubb quickly became obsessed with catching up.

“I just wanted to be as good as Keith,” he says. “I started tracking the leaderboard every day. And after about nine or ten months, I finally started beating him in workouts.”

His first CrossFit competition sealed the deal.

“I didn’t want to get last, so I signed up. I ended up placing sixth—not far from the podium—against 20-year-olds. That was it. I was hooked.”

With his sights set on the CrossFit Games, he intensified his training and pushed himself harder than ever.

Step 4: The Struggle to Qualify for the CrossFit Games

Grubb’s first attempts to qualify for the CrossFit Games were met with failure.

• 2015: Didn’t have muscle-ups, failed to make the age group qualifier.
• 2016: Qualified for the next stage but finished far from the top 20 needed to advance.
• 2017: Ranked around 50th but still missed the cut.

Looking back, he identifies two major mistakes:

1. Poor nutrition – He was still eating too little and drinking too much beer.
2. Overtraining – He followed programs designed for younger athletes, which left him burnt out and ineffective.

“I was sleeping maybe five or six hours a night, training way too much, and still drinking tons of beer,” he admits. “That’s not what CrossFit Games athletes do.”

Step 5: The Game-Changing Adjustments

Determined to qualify in 2018, Grubb overhauled his approach:

• Cut out grains – Replaced bread and pasta with vegetable-based carbs.
• Tracked his food intake – Realized he was under-eating, despite looking lean.
• Adjusted training – Focused on quality over quantity, reducing volume but increasing intensity.
• Prioritized recovery – Increased sleep to 7-8 hours, added mobility work, and stopped overtraining.
• Limited alcohol – Cut out beer, occasionally had a glass of wine.

Step 6: Qualifying for—and Winning—the CrossFit Games

These adjustments paid off in 2018 when he finally qualified for the CrossFit Games.

“I was nervous as hell, but I had a plan. I tracked my eating, slept well, and stuck to my training,” he says.

He shocked himself by finishing third in his first appearance.

“That lit a fire in me. I knew I could do better.”

In 2019, after a full year of consistent nutrition, training, and recovery, he won the CrossFit Games at age 43.

Step 7: The Cost of Elite-Level Success

Winning at the highest level required an imbalance that most people aren’t willing to accept.

“To win the CrossFit Games, you have to sacrifice balance in your life,” Grubb admits. “Training becomes the priority. You plan your whole day around workouts, eating, sleeping, and recovery.”

Even social events and time with family had to be carefully balanced.

“I’d have to choose—do I go to the pool with my kids or get my training session in?” he says. “It’s tough, but that’s the reality of competing at this level.”

Final Thoughts: Anyone Can Transform Their Life

Grubb’s journey from an overweight, self-doubting 38-year-old to a six-time CrossFit Games champion proves that transformation is possible at any age.

“If you want to lose 20 pounds or even make a run at the CrossFit Games, I can help,” he says. “I work with people every day who want to change their lives—just like I did.”

For those looking to take the next step, Grubb encourages reaching out for coaching, subscribing to his channel, and following his journey as he prepares for the next CrossFit Games.