How to Grind When It Matters

If you have ever done CrossFit or a set of as many reps as possible like in Wendler's 531 then you know what I'm talking about. So how do you get into the mindset to keep moving when your body is screaming for you to stop?


Here are some tricks that have helped me in the past. For all you CrossFittians out there it seemed to be about pacing for me. At least on the longer WODs. If you go out of the gate like a cannon you will be burned out so fast. Now if you say "screw pacing" like I always did then there are a few methods that work out nicely.

1. On something like Helen, which is 3 Rounds of 400m run, 21 Kettlebell Swings and 12 Pull Ups, I would always count up to the half way point so up to 6  Pull Ups then count down to 0. Not sure whey this helps but it always did for me. On the Kettlebell Swings i'd go to 11 then down from 10-0. Now if you are just a dude in the gym trying to find a 15 rep max squat this strategy works pretty awesome as well.

2. Once you hit that run on Helen it's a bit different. On the cardio grind, focus on your breathing when you can make it rhythmic you tend to be distracted enough to not realize your body hates you as much. Also it makes sure you are getting a full lung of air. People tend to breathe more shallow when they are mid WOD for some reason.

3. Another tool that's been useful is a mantra. Two that work for me are: "Just keep moving" and "just one more rep (you damn pussy)." the last part gets added if it's a bad training day. These are awesome because you can always fall down into that burpee and can always get back up. Just keep moving! If you do that you will hit more reps than your sissy ass was going to before you started talking to yourself. The one more rep mentality helps because usually you can press one more time out of sheer will. Who needs muscle?

So whether you are CrossFittin' like Froning or CrossFattin' like me and Chad Wesley Smith you can benefit from these mental distractions. Finish that run and finish that set! One more Rep you Cotton-Headed Ninny Muggins! (Bonus points if you can name the movie that's from.)

Train hard
Talk soon,

Dan Mason

Strongman competitor in the 242lb and 275lb classes and a pro powerlifter in the RPS 275lb class. He is also an Elite level lifter in the USPA/IPA. He holds instructor level ranks in Taekwondo, Muay Thai, and Brazilian Jiu-Jitsu. He has been training people for strength and martial arts since 2004. For other fun stuff check his Instagram @RoninStr