Ever wondered what it takes to win the crossfit games at 49 years old? Here’s How Jason Grubb Does It

Jason Grubb, a multi-time CrossFit Games champion, lives by a structured routine designed to maximize performance, recovery, and overall well-being.

His day is a balance of strategic training, precise nutrition, and disciplined recovery—all essential for maintaining elite-level fitness as he prepares for another competitive season.

His approach isn’t just about working hard; it’s about working smart. “I want to win the CrossFit Games again,” Grubb says. “That means doing all the little things right—training, recovery, nutrition, sleep—every single day.”

Morning Routine: Hydration, Ice Bath, and Cardio Training

The day starts early with hydration and minerals to replenish what was lost overnight. Grubb drinks apple cider vinegar and Himalayan sea salt mixed with filtered water. “Making sure I have enough salt is a priority—sodium, potassium, and magnesium are essential for performance,” he explains.

Before his first training session, he spends three minutes in an ice bath. Cold exposure has been shown to help with recovery, reduce inflammation, and improve mental resilience. While some athletes use this time to focus on breathwork, Grubb uses it to catch up on the world. “Some say you should meditate, but I like checking my phone—it’s a little reward for getting in that freezing water,” he says.

Training Session One: Zone 2 Cardio & Strength Work

Grubb’s first workout of the day is a capacity session, lasting about 45 minutes. It includes a mix of Zone 2 cardiovascular work and single-leg strength exercises. Zone 2 training is known for improving endurance and aerobic efficiency without excessive strain.

“I go by feel and my heart rate zone,” he says. “If I go above Zone 2, my watch beeps three times; if I drop below, it beeps twice. That way, I stay in the right range without overdoing it.”

Pre-Workout Nutrition & Supplementation

Before and during his session, he hydrates with electrolyte powder mixed with beta-alanine, an amino acid that can enhance muscular endurance. “Beta-alanine isn’t just for pre-workout—it’s part of my daily habit,” he explains.

His supplement cupboard is well-stocked with animal-based protein, creatine, collagen, and tart cherry juice for inflammation reduction. He also uses Gatorade as an intra-workout carbohydrate source to sustain energy levels during longer training blocks.

Mid-Morning: Work & Fueling Up

After his workout, Grubb transitions into work mode, managing emails, planning content, and staying on top of business responsibilities. “I use Notion to organize everything—tasks, projects, training, content. It helps me keep track of all the moving pieces.”

For a quick snack, he opts for honey crisp apples with organic almond butter and a drizzle of maple syrup. “It’s a mix of fast and slow-digesting carbs to keep energy steady until my next meal.”

Lunch & Pre-Gym Fuel

Before heading to his second training session, Grubb eats a simple but effective pre-workout meal: rice, a small amount of cheddar cheese for fat, and yogurt with a flavored packet. He emphasizes the importance of salt, adding Himalayan sea salt to his food to maintain electrolyte balance.

“I don’t track calories for this new routine yet, but it’s not far off from what I was doing before,” he says.

Training Session Two: Strength & High-Intensity Work

The afternoon session is heavier and more intense. It starts with a warm-up run, followed by a strength segment featuring sandbag cleans, squats, and paused front squats.

One of the toughest parts of the day is the “red workout”, designed to push him to the limit. “It’s three rounds of max effort on the ski erg, front squats, and bar-facing burpees,” he explains. “We send it—zone five, full intensity, completely empty the tank before a recovery day.”

Training cycles play a critical role in Grubb’s success. His program builds intensity over several weeks, followed by a de-load phase to allow his body to recover. “It keeps me healthy and performing at my best,” he says.

Post-Workout & Recovery

After finishing his session, Grubb refuels with an animal-based protein shake, emphasizing quality nutrition for muscle recovery. “Straight down the hatch—quick and easy,” he says.

Despite high training volumes, he feels strong. “I’m at the end of this cycle, ready for a de-load, and feeling great. I want to win again, and I’ll be the oldest in my division this year. That means doing everything right.”

Evening: Family Time & Relaxation

Dinner is simple but protein-packed: salmon, rice, and vegetables. While he prefers red meat, his family likes variety. “If it were up to me, I’d have steak every night,” he jokes.

Evenings are for unwinding, often with board games with his kids. He also tests new supplements, including Heart & Soil’s organ-based nutrition. “Liver is one of the most nutrient-dense foods, but not everyone eats it regularly. These supplements fill in the gaps.”

Nighttime Routine: Recovery & Sleep Optimization

Before bed, Grubb focuses on hydration and muscle recovery. He drinks a nighttime collagen supplement mixed with water and sea salt. “Adding salt helps with absorption and keeps me from waking up to use the bathroom,” he explains.

His biggest struggle? Ice cream cravings. To replace it, he has warm, defrosted frozen cherries. “It’s my behavior replacement. I’d love a bowl of ice cream, but this satisfies the craving with fewer calories.”

Final Thoughts: The Power of Consistency

For Grubb, success comes from small, consistent actions repeated daily. Whether it’s hydration, training, recovery, or nutrition, each habit builds toward his larger goal: defending his CrossFit Games title.

“Your best days are ahead of you,” he says. “Fortune favors the bold.”