Hey Jason, was there one particular physical quality or specific skill that you struggled with when competing for the top spot at the CrossFit Games? For example, I think Matt Fraser once said that he had to hire a running coach to fix that “weak” point in his game. What was yours and how did you fix it?
For us “normal” gym rats that have spent our time doing more traditional lifting/ cardio, how would you get started toward “learning” CrossFit? Like what are the high-yield differences?
Do you just “feel” fatigue or do you do any measurements like heart rate or something to know when to back off a little and reduce the volume?
2 most effective movements I like to incorporate are thrusters and burpees. As far as a workout? I like to switch It up and do something new daily. From an event perspective and a workout people do. I liked Jackie (1000m row, 50 thrusters 45#, 30 pull ups)
from regionals a few years ago.
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I think adding a clock is a good place to start, use movements that are a little less complex like bodyweight and or lighter load workouts. Once you feel comfortable moving at a higher speed then start adding some deadlifts, squats, presses etc. As you get comfortable there you can start adding some of the olympic lifts that pack a big punch but need to be performed well.
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Yes, same. longer endurance events were my weakness and so I hired a coach that made a hugggge difference. learning how to pace was critical
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Thanks!
I dont evaluate HR much, I generally just checkin with my body. I have been training in the gym since I was 15 and typically can feel when I need to tone It back a bit. That said, I normally dont evaluate how I feel until after my warm up, once Im warm if I still feel fatigued ill tone It down for the day. more than likely though I will feel good
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Hi Jason, first and foremost big fan and lots of respect. But I still have to ask if you’re enhanced or not, and if not how do you maintain high androgen levels throughout the brutal training? Additionally, how prevalent would you estimate AAS is at the games?
Great question, I personally have never taken any enhancement drugs. Specifically when I started competing professionally in CF, there wasn’t any money in the sport and didnt support spending a ton on drugs. As the years went on and the money came, I just didn’t feel like It was necessary since I was remaining at the top of the sport and It didnt seem like my peers at the time ever used. We were also tested regularly. That being said, you have seen more athletes testing positive at the Games and other events. I think my genetics play a role here, I typically can gain size/muscle easier than some others, had to work hard on cardio style events specifically because of this
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Hi Jason,
Great to have you here! Though having my foundation in bodybuilding, I had the opportunity to try Crossfit for a couple of months in 2018. What shocked me was the volume and intensity. Great for conditioning.
I personally had a hard time doing high tempo reps, and found that I had to sacrifice good form for repetitions. What are your thoughts on this? Any rules to follow? Is there a middle ground? Does it matter in your opinion?
Thanks in advance and keep up the good work!
Jason, appreciate you answering questions and sharing your knowledge. You’ve had some amazing achievements-what did you learn towards goal setting, and how to achieve those goals that helped you get those achievements. What has been the hardest thing mentally to overcome for you with your training, and how did you overcome it? Just heard about the NCFIT app last night, would appreciate any additional details you’d share on the programming. Thanks!
Yes, your experience is very similar to what a lot of athletes have. Its difficult especially if you are competitive by nature to slow down in a class setting with a clock on the wall. Id recommend trying EMOM’s. Every minute on the minute and require yourself to hit less reps and move well. Over the emom (10-20min) you’ll get in plenty of volume but have a chance after lets say 3 cleans to assess how you felt and improve for your next minute
I think the key is to push hard on movements that are a bit less complex (bike, burpee, bodyweight etc) then slow down a bit specifically on the oly lifts, you can speed up overtime
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Hi Jason! Just heard you on Mind Pump and really enjoyed the conversation. I’ll have to find your podcast now.
I’ve been doing lower-skill lifts (even isolation moves and machine work) with the same timing approaches I learned from CrossFit… it’s kind of a love-child (or a frankenstein?) of bodybuilding and CF.
But I’m finding it hard to practice restraint. Like, during the workout it feels good to go all out, but then afterward I’ll start experiencing some chronic side effects.
Any advice? How do you draw the line between hard work and overdoing it?
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I find the best thing I can do for goal setting is focus on “earned confidence” Establishing a goal and then daily, weekly, monthly earning the confidence to know you will achieve that goal is important. For example, if you want to win the CF Games, daily before going to bed you can ask if you put yourself in the best position to achieve It, if so you are earning the confidence to win daily. I try and take this approach to any goal I have, if Its business we can break It down into micro goals that will help us for the macro one.
Something tough from a training perspective has been that I continuously want to learn. In CF I learned a lot for a long time, but overtime wasn’t making the same jumps as I was in the beginning. Finding BJJ was key for me. It allows me to learn new skills while our NCFIT program provides the strength and conditioning I need.
Our NCFIT App is industry leading for functional training. We have 5 daily programs (new NCFlex releases Nov 1) and a follow along section. We also have integrated music with FitRadio which is awesome.
Our NCMetcon class is our GPP class, It has snatches, rope climbs and more complex movements.
Our NCX class is our strength and conditioning class. The most complex movements we do is a squat clean and toe to bar. Everyday is a strength then a workout.
Our NCGO class is a dumbbell and BW workout program. NCFlex is our functional bodybuilding program, and finally our NCCompete class is designed to be used with NCMetcon and for those looking to compete in the sport of fitness.
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Yeah! As a meat head gym guy I’m always trying for more weight or more reps.
How do I make progress based on the clock?
If I were doing the 3 rep cleans, EMOM for 10 minutes, how would I progress for the next workout?
Awesome, yes please checkout the Effort Over Everything Podcast.
Yes, love that. We actually have a new program called NCFlex releasing on Nov 1 that would be almost exactly that. NCFLEX – Functional Strength + Bodybuilding Program | NCFIT
I think the program you follow is key and the way It is built out is critical. The fact that you are aware enough to know you can overdue It is important. I think understanding the intent of the day and the push you want is critical. If you feel good, get after It! If you feel more fatigued take It a bit easier, work with set rest helps because It forces you to slow down.
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If you do 3 reps of a power clean or squat clean for 10 minutes. the idea would be to evaluate the movement each min and/or increase weight the next time you do It and/or the amount of reps you do each min. You can also do 5 x 5 tempo backsquats and slowly increase load each week. The idea is to develop a baseline and then slowly increase It based on load, movement proficiency and/or conditioning you can perform. Another example would be 15 burpees every minute for 10 min. see if you can hold It or increase It
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Did someone say burpees 
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haha, ya, hope you’re doing great
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