Grid games

Ever wish your energy at the gym could be put to competitive use? The athletes of GRID have done exactly that. This new professional sport has 11 races, in which two coed teams compete head-to-head, all incorporating speed, endurance, strength, and strategy. The sport (run by the National Pro GRID League) was founded two years ago by the former executive director of the CrossFit Games. GRID participants come from varied backgrounds, with both generalists and specialists. Eight teams (each with seven men and seven women) based in cities across the U.S. face off in two-hour matches on a playing floor with four quadrants, each containing various challenges, from handstand walks to power snatches. We asked a few of the female pros how they train to take the top spot. 

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Jaime gold
Melissa Majchrzak

Jaime Gold, Boston Iron 

Position

 “I’m more of a generalist player with an emphasis on gymnastics. I can handle the barbell well, but I am used more for body-weight movements.”

Getting Into Grid

“I grew up as a gymnast and competed as a D1 athlete but got into CrossFit a few years after graduating college. I’ve also competed in Olympic weightlifting at the national level.”

Training Style

“I’ll usually focus on body-weight movements like handstand pushups, pullups, rope climbs, and muscle-ups at higher repetitions (10–15) with specific rest intervals to mimic the races. Most gymnastics-style movements require a lot of upper-body strength, including the shoulders, upper back, and triceps, but the lower body must also remain active to help maintain good biomechanics. In the off-season, I’ll focus more on Olympic weightlifting.” 

Nutrition Outlook

 “I try to keep my food clean, and I calculate my macronutrients (carbs, proteins, fats) to fit my needs, so they can vary depending on the intensity of my training. I’ll usually have more carbs like sweet potatoes, rice, and oatmeal when I’m training, and I’ll indulge a few times during harder weeks to account for the increased intensity.” 

Steal This Meal

Russian Chicken

Preheat oven to 350°F. In a bowl, stir together 1⁄2 cup apricot preserves, 1 bottle Russian dressing, and 1 packet onion-soup mix. Combine until thick (you may need to add more preserves or dressing depending on preference), cover chicken breast with sauce, and bake for 20 to 30 minutes or until cooked through. Serve with rice and a veggie of your choice. 

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Jessica Rhaly
Melissa Majchrzak

Jessica Rhaly, DC Brawlers 

Position

“I’m more of the body-weight specialist but also a utility player. I am strong for my size and have a shorter range of motion, so I can be used for some of the barbell cycling (lifting lighter weights at a fast pace) but not the superheavy stuff.” 

Getting Into Grid

“I played college softball for three years and continued to grind away at the gym after college. In 2010 I took up CrossFit and have focused on functional fitness ever since.” 

Training Style

“I train alone at my gym in Mississippi. In a typical day I’ll do heavy front or back squats and then focus on Olympic lifting such as snatches and clean and jerks. After lifting I’ll do some barbell cycling and gymnastics (handstand pushups, bar muscle-ups, ring muscle-ups, pistols, double touches, or triple touches). I’ll finish with a conditioning piece such as running, rowing, or Airdyne cycle. Off-season, I do tons of squatting and work on my aerobic conditioning.” 

Nutrition Outlook

“I try to make sure I have a sufficient amount of protein, carbs, and fat in each meal. But I’m from the South, so I do indulge in Mama’s cooking every now and then! The goal is to just eat food that helps you feel good.”

Steal This Meal

Protein Pancakes

Mix 2 bananas, 1 cup oatmeal, 4 eggs, 1 to 2 scoops of vanilla protein powder, 1 tbsp of honey, and cinnamon. 

Jessica Denney
Melissa Majchrzak

Jessica Denney, Phoenix Rise 

Position

“I’m definitely a barbell specialist, but I can fill other shoes when needed.”

Getting Into Grid

“I was a competitive dancer for 15 years, followed by competitive cheerleading. I found Grid through CrossFit—the movements are similar, so it was an easy transition.”

Training Style

“I train in CrossFit and weightlifting throughout the year, but as we grow closer to the GRID season I add more weight, intensity, and speed. Grid is all about speed. A typical workout might include a circuit of three reps of deadlifts (275 pounds) and five pistols (45 pounds) repeated five times with 30 seconds’ rest after each circuit. Then hang cleans done EMOM (Every Minute on the Minute), increasing weight (i.e., min. 1: 115×5; min. 2: 125×5; etc.). I’ll finish with a HIIT circuit on the Assault bike (20 seconds on; 10 seconds’ rest; repeat 20 times).

Nutrition Outlook

“When I compete for GRID, I eat anything and everything just to get enough calories in! I don’t have a particular clean meal, but I do love a good burger and fries!”