I’m Jason Grubb, 5-time CrossFit Games Masters Champ, grinding for my sixth title in Columbus, August 2025. An Olympic coach once told me: 33% of your training days, you’re winning—nailing every rep. 33%, you’re checking the box—just getting it done. 33%, you’re dragging yourself through the mud to finish. Even at my level, that’s my reality. Last week’s training showed me it’s normal to have great days, so-so days, and struggle days. Here’s how I stay consistent through it all, and why expecting this rollercoaster makes you mentally unstoppable.
The Psychological Game of 33%/33%/33%
Last week, I tackled the a week of Bolder Athlete’s Crucible Cycle. Monday was a win: 10 rounds of 3 ring muscle-ups every 30 seconds, Zone 3 (104-134 BPM), flowing like I was 25. Tuesday? Checked the box with Split Jerks as part of the Jerk Battery work at 205 pounds—decent, not dazzling. Saturday’s Finisher— 10 GHD Sit Ups, 12 Cal Echo Bike, 25’ Front Rack DB Walking Lunges was mud. By round 6 (of 10), Zone 5, my legs screamed, and my mind begged to quit. I finished, barely.
That’s the 33/33/33 rule: one-third soaring, one-third steady, one-third surviving. Sports psychology backs this. A 2021 Frontiers in Psychology study says elite athletes face variable performance daily—mental resilience turns “mud” days into growth. Expecting this normalizes the struggle. When I know a third of my days will suck, I’m not blindsided—I’m ready to fight.
Winning Days: Ride the High
Monday’s muscle-ups felt effortless—crisp kips, unbroken sets. It’s tempting to chase that high every day, but most days aren’t like this. I savor these days, logging them mentally for confidence. You don’t need a PR snatch to win the day either—nailing form can be a huge victory.
Checking the Box: Embrace the Grind
Tuesday’s jerk EMOM (185-205 pounds) was autopilot—good, not great. These days are the backbone. A 2018 Sports Medicine study on periodization shows moderate sessions (like my Zone 3 efforts) build consistency without frying you. My mindset? Treat it like brushing my teeth—non-negotiable, no drama. For you, it’s showing up and just getting the work done. Done is better than perfect.
Dragging Through Mud: The Real Champ Stuff
Saturday’s Full Send was brutal. By round four, I was mentally clawing to finish. Here’s where my 500+ days sober kick in—I’ve dragged myself through worse. Frontiers in Psychology says surviving tough days builds grit, key for events like the Games. My hack? Break it down: “Just one more burpee.” At 49, I know mud days forge my edge.
Why This Mindset Wins
I’m not a champ because I win every day—I’m a champ because I show up, no matter the 33%. When I’m dragging, I don’t panic—I know a winning day’s coming. This mindset’s why I’ve outlasted other athletes. You can too, whether you’re chasing a local comp or just a stronger you.
Sponsor Spotlight: Thirdzy Fuels the Fight
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Coaching Takeaway: Expect the Rollercoaster
Great days, so-so days, struggle days—they’re all normal. Expecting them strips away the surprise, letting you focus on consistency. My 33% mud days built my five titles, and they’ll build your wins too. Show up, stay steady, and trust the process. That’s the champion’s edge.
Your Move: Master Your Mindset
Ready to own every day? Try these:
Log Your Vibe: For one week, note each workout’s feel—win, check, or mud. See the 33% balance.
Break the Mud: Next tough session, pick one small goal (e.g., finish one round). Crush it to build grit.
Join the Mindset: Train with my Bolder Athlete crew—3 weeks free at BolderAthlete.com to stay consistent.
I’m grinding for Columbus, through every 33%.
What’s your next rep, win or mud?
Stay Bold,
Jason Grubb
5-Time CrossFit Games Masters ChampBolder Athlete Founder
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