Good Housekeeping Matters

By Greg Amundson

In CrossFit, Workouts

October 31, 2008

PDF Article

The majority of CrossFit workouts are timed events. The quicker you get the work done, the fitter you are. In the beginning, it may be difficult to complete workouts as prescribed in any amount of time. But, as capacity develops, athletes look for every way possible to complete the workouts faster.

Greg Amundson is arguably the most famous early CrossFit monster. In this article, he shares his strategies for setting up and executing a workout for maximum efficiency. He describes ideal equipment placing, counting down instead of up, and incorporating active rest.

Every second counts, and a good workout strategy can mean the difference between setting a record time and falling just shy.

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10 Comments on “Good Housekeeping Matters”


wrote …

Thank you for a non video article. I was starting to wonder if they existed anymore. Also starting to wonder what had happened to Greg Amundson, nice to see the inspirational "Beast" is still around.


wrote …

Greg, Thanks for the active rest expiation. I would go to the next station in high intensity then slowing to recover at the end. 180 from your technique. I will change to active rest for now.


wrote …

Nice to finally see some Greg A. It's been ages.

We need some new main page WOD videos of you, Greg. See if all that hair's slowing you down.


wrote …

Greg, great to see some new material from you. I really miss the videos of you and Nicole and Annie and Brendan et al from HQ back in the day. My first crossfit vid was of you doing GI Jane. I couldn't believe it/ This beast of a guy, working out outside, killing a hard workout all the while with cool music in the background. From that moment I was hooked. Thanks!


wrote …

Greg, great advice, thanks; and thanks for your service. This is great inside info, look forward to sharing w my class as well as implementing for myself. I like the short, to the point approach. Paul


wrote …

Good stuff greg!
It is no surprise that there is a huge mental component of crossfit and i think you hit the nail on the head with this article.


wrote …

HOLY SMOKES.......GREG YOU ROCK!!!! It was a pleasure to meet you at the Level 1. Cert. in Dallas last weekend. Your an awesome coach! Hope to see lots more of the "Beast"! We love ya!


wrote …

Thanks for the perspective Greg. I find as someone coming to CrossFit with very little previous athletic experience I have the most trouble with those high rep counts. The 21 in Fran, 50 in Jackie, 100 in Angie. I can't wait to try what you talked about esp. active rest to gain more stamina.


wrote …


Dropping the bar mid-WOD is a tempting, yet emotionally disastrous thing to do. I've done this at times, and hate myself for it...and it's so much harder to pick it back up and re-commence the workout. All sorts of self-depracating insults fly from my mouth and disappointment sets immediately following the workout.

I've found that sometimes the mental toughness to quickly get through the timed workout is as important as the physical demands. When I get fatigued, I try to keep telling myself, "Just don't let go of the bar," and this helps. However, your comment about active rest is a HUGE help. Absolutley huge.

Much thanks for the tips in the article, Greg. It's good hear from you.


wrote …

Greg first coined the term "active rest" at the academy, where he practiced grappling at night instead of sleeping.

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