Misfit Podcast

Throwback Episode: Training Smart AND Hard on Machines: The Misfit Gears Matrix 2.0 - E.367.2

Misfit Athletics — Wed, 15 Apr 2026 18:55:25 GMT

Dive into the evolution of precision pacing with the newly updated Gears Matrix 2.0, a game-changing tool developed through 11 years of coaching data and countless athlete testing cycles. This episode unveils the comprehensive framework that has revolutionized how competitive CrossFit athletes approach machine-based conditioning.

The Gears Matrix organizes training intensity into eight distinct "gears," providing concrete pacing targets across rowing, biking, skiing, running, and more. We break down how this system bridges the gap between objective data and subjective effort, allowing athletes to systematically improve their conditioning through linear progression - something traditionally reserved for strength training.

What makes this approach so powerful? Our data shows that athletes who train across multiple intensity zones show dramatically better adaptation than those who stick to familiar paces. The matrix gives you a roadmap to explore everything from power-focused sprints to sustained aerobic efforts, all with specific work-to-rest ratios designed to optimize adaptation.

The updated version now includes expanded categories for zone one/two training and dedicated power output sections, providing a complete picture of your conditioning capacity. We share practical tips for implementing the matrix, tracking progress, and avoiding common pitfalls like machine variability and improper pacing.

Whether you're a competitive CrossFitter looking to gain an edge or a coach seeking better ways to quantify and improve conditioning, this episode offers invaluable insights into the science of speed and the art of perfect pacing. Download your free copy of the Gears Matrix 2.0 and transform how you approach conditioning forever.
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How to Attack Weaknesses Following Quarterfinals: Offseason Block 1 - E.395

Misfit Athletics — Wed, 08 Apr 2026 09:00:00 GMT

A breakdown of Misfit’s upcoming Off-Season Block 1, including how to structure your training, choose between strength or conditioning bias, and execute with purpose to build toward the 2027 season. The episode also covers common athlete mistakes, the importance of athlete IQ, and how consistent, intentional work now sets the foundation for long-term progress.

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Quarterfinals Recap: Programming, results, rants, what's next, and urine surveillance? - E.394

Misfit Athletics — Tue, 31 Mar 2026 20:14:47 GMT

Quarterfinals exposed everything.

We break down the programming, what actually mattered, and where things missed the mark. More importantly, we talk about what to do next. How to identify your outliers, adjust your training, and stop letting weaknesses drag your progress.

If you’re trying to get better, this is the conversation that matters.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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Open Review / QF Preview: Misfit Leaderboards, Open Review, QF First Thoughts - E.393

Misfit Athletics — Tue, 24 Mar 2026 20:03:22 GMT

On today’s episode, Drew and Paige break down the 2026 Open and look ahead to Quarterfinals.

They recap the Open as data. What mattered, what didn’t, and what athletes should take away.

Then they give initial reactions to the Quarterfinal workouts, including where athletes can gain or lose ground.

They also touch on common mistakes and overcomplicating strategy.

If you are competing, this will help you frame the weekend.

They finish with what’s next in programming.

Plus a new segment: Coaches Are People Too.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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Open Workout 26.3: 26.2 Recap, Live reactions, warming up, strategizing, & more - E.392

Misfit Athletics — Thu, 12 Mar 2026 21:15:49 GMT

Drew and Paige break down CrossFit Open 26.2, analyze what separated top performances from the rest of the field, and discuss the real demands of the workout—from pulling endurance and midline fatigue to athlete IQ and pacing mistakes. They also react live to the 26.3 Open announcement, offering immediate strategy insights, movement breakdowns, and coaching tips for approaching the workout efficiently.

The conversation dives into pacing burpees, managing barbell fatigue, thruster mechanics under pressure, and how small decisions—like when to break sets or control body language—can drastically impact your final score. Along the way they share practical advice for athletes at every level, from first-time Open participants to those preparing for quarterfinals.

If you’re tackling 26.3, coaching athletes through the Open, or just want a deeper understanding of strategy and execution in high-pressure workouts, this episode will help you approach the test with a smarter plan.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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RUSHMORE: New Misfit Affiliate Phase - E.391

Misfit Athletics — Tue, 10 Mar 2026 18:31:38 GMT

The new Misfit Affiliate “Rushmore” phase kicks off Monday, March 16, and in this episode, Drew, Hunter, and Paige break down exactly what athletes and affiliates can expect over the next seven weeks. From weekly benchmarks and heavy-lift days to the philosophy behind GPP-focused programming, the crew explains why this phase is designed to build real, lasting fitness rather than just chase one-off PRs.

They dive into the idea of “Mount Rushmore workouts,” the role of benchmarks in measuring long-term progress, how gyms should approach coaching the phase, and why showing up consistently matters more than chasing flashy movements.

Whether you’re an athlete, coach, or gym owner following Misfit programming, this episode will help you understand how the phase is structured, how to get the most out of it, and why variance and effort remain the foundation of elite fitness.

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Open Workout 26.2: 26.1 Recap, Live reactions, warming up, strategizing, & more - E.390

Misfit Athletics — Thu, 05 Mar 2026 22:15:23 GMT

Episode 262: 26.1 Recap + Live Reaction to the 26.2 Announcement

In this special live-style episode of the Misfit Podcast, Drew and Paige break down CrossFit Open 26.1, discuss strategy mistakes and lessons learned, and react in real time to the 26.2 Open workout announcement.

Along the way they dive into pacing strategies, gymnastics fatigue, and how to approach the workout whether you're chasing a finish or fighting for a few muscle-ups. The conversation also touches on athlete integrity, preparation for high-pressure competition moments, and the mindset shift that can unlock your best performances.

Plus: a Misfit Mind segment on the idea that the real competitive advantage might come from a simple mindset—“I don’t mind what happens.” What does that mean for athletes chasing outcomes while trying to stay focused on the process?

Expect strategy tips, warm-up advice, community shout-outs, and a breakdown of how to approach 26.2 if you want to get the most out of your Open performance.

Open Workout 26.1: Live reactions, warming up, strategizing, & more - E.389

Misfit Athletics — Thu, 26 Feb 2026 23:28:20 GMT

The 2026 CrossFit Games season is officially here.

In this ultra-special edition of The Misfit Podcast, Drew and Paige go live for the 26.1 Open announcement and break down everything you need to know — stimulus, strategy, pacing mistakes, movement efficiency, warm-up flow, priming, transitions, and post-workout recovery.

This episode is more than a workout recap. It’s a masterclass in athlete IQ.

They dig into:
• Why simple couplets expose real fitness
• How to choose “forever” wall ball sets
• Managing the push-pull between cadence and gas tank
• Box jump vs. step-over decision making
• Body language, mindset, and competing head-to-head
• Why GPP always wins in the Open

Whether you're chasing quarterfinals or just want to execute your best possible 12 minutes, this conversation will help you approach 26.1 with intention.

Add the hashtag #RainOrShine to your Games profile and get on the Misfit leaderboard for 2026.

Now it’s time to test it.

Program for the best. Scale for the rest.
Let’s get to work.

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Leveling up: Quarterfinals to Semifinals, Semifinals to Games, and beyond - E.388

Misfit Athletics — Tue, 17 Feb 2026 21:33:52 GMT

What does it actually take to level up in CrossFit?

From Open athlete… to Quarterfinals… to Semifinals… and beyond. We break down the 2024 season workout by workout to expose what really separates levels.

Spoiler: it’s not just your muscle-ups.

In this episode we cover:

• Why GPP is the foundation for everything
• Movement efficiency vs. movement obsession
• How pacing mistakes end seasons
• The role of body language and athlete IQ
• Why you have to “earn the right” to show your strengths
• What actually changes when you go from Quarterfinals to Semifinals

We’ve seen beginners become Games athletes.
There is a natural order to progression, and you don’t get to skip steps.

If you want to understand where you are on the ladder… and what it takes to climb to the next rung… this episode is for you.

Building Athletes: Affiliate to Competitive - Ep.292 (re-up)

Misfit Athletics — Wed, 17 Jan 2024 20:00:00 GMT

In Episode 292, we delve into the intricacies of coaching at the affiliate level and its expansion to competitive programming and competing. The discussion includes insights into the journey from being a CrossFit enthusiast to becoming a competitive athlete, highlighting the essential role of foundational coaching at the affiliate level. This episode offers valuable perspectives for both aspiring athletes and coaches, emphasizing the importance of a solid base in CrossFit fundamentals. We also explore the transition from affiliate coaching to competitive training, sharing real-life experiences and practical advice for those looking to excel in the sport. Tune in for an enlightening conversation that bridges the gap between affiliate training and the competitive CrossFit arena.

Remember, the best way to support the podcast is by checking out our sponsors at properfuel.co and sharpentheaxeco.com. Use the code word 'misfit' for some amazing supplements and gear.

Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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Paige Semenza - Ep.314

Misfit Athletics — Mon, 15 Jul 2024 17:00:00 GMT

This week on the podcast we are joined by special guest Misfit Paige Semenza. Paige is gearing up for her 6th Individual Crossfit Games and joins us to talk about training, mentality and answer some questions from IG. Enjoy!

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Crossfit Games Open 17.4 Tips - Episode 29.4

Misfit Athletics — Fri, 17 Mar 2017 01:57:21 GMT

Week 4 is here! It's a repeat, but just to remind you of some strategies the guys are here to hash it out.

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Chandler Smith: OG Crossfit Hipster and his Endurance Mindset - The Unprepared Podcast

Misfit Athletics — Fri, 10 Apr 2020 21:00:00 GMT

This week on unprepared Chandler Smith joins us to talk everything from being an OG CrossFit Hipster to the benefits of aerobic training to mindset during this unique time, and plenty of in-between. We hope you’re able to dig in and relate to his story and growth so you can find where these concepts could do the same for you. Enjoy.

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Crossfit Games Open 19.1 - Misfit Podcast

Misfit Athletics — Fri, 22 Feb 2019 02:55:42 GMT

Crossfit Games Open 2019 has arrived!

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How to Find Wins in Your Training - Misfit Coaches Podcast Ep238

Misfit Athletics — Fri, 30 Sep 2022 17:00:00 GMT

Phase 2 of our Crossfit Affiliate programming starts October 3rd! On this episode of the podcast the Team Misfit coaches talk about finding wins in your training and about Team Misfit Phase 2.

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Become a Smarter Athlete // Increase Your Athlete IQ - Ep.230

Misfit Athletics — Thu, 28 Jul 2022 16:00:00 GMT

Phase 0 starts August 1st! This week on the podcast we discuss how to increase your athlete IQ to make yourself a more well informed athlete which will leader to more effective training.

Interested in trying Phase 0 for FREE? Sign up for your free 2 week trial at misfitathletics.com

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Training for 2023 Begins Now // The Phase 1 Podcast! - Ep.231

Misfit Athletics — Fri, 12 Aug 2022 14:00:00 GMT

It's that time again, Monday marks the beginning of offseason training for the 2023 Crossfit Games season. Wether you are training for the Games, the Open or somewhere in between, Phase 1 at Misfit Athletics will set you up for success in your 2023 season.

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Special Episode - Regionals Breakdown

Misfit Athletics — Tue, 10 May 2016 22:43:41 GMT

Drew, Matt and Seth are here to breakdown the 2016 Crossfit Games Regionals events for teams and individuals, giving performance tips and points to consider.

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Regionals Qualifiers Austin Spencer and Caroline Conners Talk Recovery - Misfit Podcast Episode 43

Misfit Athletics — Tue, 10 Apr 2018 20:04:58 GMT

Regionals qualifiers Austin Spencer and Caroline Conners sit down with coaches Drew and Seth to discus recovery during regionals training.

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Phase VI and Something NEW! - The Misfit Podcast

Misfit Athletics — Fri, 17 Jul 2020 20:00:00 GMT

Phase VI is right around the corner, and with it come some great additions including a brand new program. Tune in to learn all about it!

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Updates from Misfit HQ - What Will 2019 Bring? - The Misfit Podcast

Misfit Athletics — Sun, 06 Jan 2019 23:58:19 GMT

Seth Drew Sherb and Hunter sit down to talk about some exciting new additions to Misfit Athletics

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Cycle 4 Podcast

Misfit Athletics — Tue, 22 Jan 2019 19:46:46 GMT

Cycle 4 Has Arrived! Time to really nail down the prep for the Crossfit Games Open

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Kenzie Riley Joins Us in the NEW STUDIO! The Misfit Podcast Ep.187

Misfit Athletics — Mon, 12 Jul 2021 15:00:00 GMT

2021 Crossfit Games qualifier Mekenzie Riley is at Misfit HQ for some games training and to help us break in the BRAND NEW STUDIO!

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Misfit Athletics Cycle 3 Podcast

Misfit Athletics — Mon, 03 Dec 2018 05:34:57 GMT

Cycle 3 is here!

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From Scaled to the Crossfit Games - Ep.178

Misfit Athletics — Mon, 10 May 2021 13:00:00 GMT

The Misfit HQ goon squad is here to take you through the progression an athlete might take in their Crossfit journey and they cover everything from Scaled athletes stepping up to doing workouts RX to an athlete going to the Crossfit Games.

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Crossfit Open 21.3 - Breakdown and Strategy! - Ep.172

Misfit Athletics — Fri, 26 Mar 2021 13:00:00 GMT

Special guest Cody Mooney joins us in studio to talk about how to approach 21.3 for optimal performance. It's the last week of the Open, LFG!!!

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Cycle 2 Podcast

Misfit Athletics — Mon, 15 Oct 2018 22:00:09 GMT

We are entering Cycle 2 of our crossfit season so Seth, Drew, Hunter and Sherb are here to talk a little bit about what to expect from the upcoming weeks!

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Get on Track With the Buddy System

Misfit Athletics — Mon, 07 Dec 2020 13:00:00 GMT

On this week's episode, the boys dig into a powerful way to get back on track that is already built into your DNA: the buddy system. Whether it's training, recovery, nutrition, or just life in general there is a simple and powerful way to get yourself back into the swing of things.

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Get Fit Without Buying Tons of Workout Equipment - Misfit Project Episode 47

Misfit Athletics — Mon, 10 Aug 2020 16:00:00 GMT

Today we talk about the Misfit Anywhere program and how working out from home can still give you great results. It's all about MOVEMENT. Check out The Misfit Project Episode 47!

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Cycle 2 - Misfit Podcast Episode 16

Misfit Athletics — Fri, 11 Dec 2015 15:37:07 GMT

The Misfit Athletics HQ Staff (Drew, Matt, Gabe and Seth) sit down to talk about the upcoming Cycle 2 and answer your questions from Facebook and Instagram

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23.2 Crossfit Games Open - LIVE Misfit Athletics Podcast

Misfit Athletics — Fri, 24 Feb 2023 15:00:00 GMT

The Crossfit Games Open has started! Misfit coaches are here to breakdown Open WOD 23.2 and give tips and tricks to have your best performance.

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The Competitors Side Hustle: Should I Pause CrossFit to Attack a Weakness?

Misfit Athletics — Mon, 05 Oct 2020 21:00:00 GMT

Today the usual suspects jump down the rabbit hole that many athletes debate entering on their own: should you take time away from your traditional CrossFit programming to address a weakness such as total strength, the olympic lifts, or cardio? Even if you think you know our answer, you might be surprised.

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Growing in Health, Wellness & Business with owner of ROMWOD Scott Perkins and Cody Mooney

Misfit Athletics — Mon, 12 Oct 2020 13:00:00 GMT

Cody Mooney and ROMWOD Owner Scott Perkins join us for a transformation story that touches on growth in health, wellness, and business. Tune in to hear what Cody has been up to this past year and how all of the recent craziness in the world was actually a catalyst for Scott to make the changes needed to really turn his life around.

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The Unprepared Podcast - Episode 2

Misfit Athletics — Sun, 12 May 2019 00:55:02 GMT

Drew Sherb and Hunter are back at it again, with the Unprepared Podcast Episode 2.

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Building an Athlete IQ in Crossfit - Ep.244

Misfit Athletics — Mon, 21 Nov 2022 16:00:00 GMT

This week on the podcast Drew and Sherb break down how to look at a Crossfit workout to build a strategy and how to use that information to make yourself a better competitor.

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PHASE 1 PODCAST - Ep.190

Misfit Athletics — Wed, 04 Aug 2021 20:00:00 GMT

Good morning Misfits! We could not possibly be more excited to welcome you to Phase I of the 2022 Season. With the changes to our sport, and entire world, in the last couple of years, we have not been able to lay out a clear and concise road map from the off-season to the open and through the games - until now. Phase I represents the time to re-focus and dig into a thoughtful periodized training plan that will build you into the athlete you know you can be step by step by step. #everythingonpurpose

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MOVE - Misfit Project Episode 31

Misfit Athletics — Thu, 25 Jul 2019 12:56:49 GMT

Today on the Misfit Project we talk about how moving can help you live longer and stay healthier.

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Eric Roza on the Future of Crossfit - The Misfit Podcast

Misfit Athletics — Mon, 16 Nov 2020 13:00:00 GMT

Recently on the Talking Elite Fitness podcast, new Crossfit CEO Eric Roza sat down to discuss the future of Crossfit both on the sport side of things and the affiliate side. Drew, Hunter and Sherb sit down to share their thoughts on what Eric had to say.

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Unraveling the Open: 25.3 - E.345

Misfit Athletics — Tue, 18 Mar 2025 20:00:00 GMT

The CrossFit Open 25.3 delivered what many coaches are calling one of the best-programmed workouts in recent memory - a beautifully balanced challenge that created meaningful separation between athletes while remaining accessible to the broader community.

This final Open recap dives deep into what made 25.3 exceptional: the perfect blend of loading, metabolic demand, and skill requirements that put the fittest athletes in that brutal 10-12 minute time domain while offering a 20-minute cap for others to chase. The unexpected hero (or villain) of the workout? Wall walks, which proved to be the true separator among competitors.

Beyond just analyzing the workout, we explore a fundamental fitness truth: sticking feathers up your butt doesn't make you a chicken. Many athletes know which weaknesses they should address but avoid doing the necessary work. Whether it's improving shoulder mobility before attempting wall walks or developing proper positioning for deadlifts, addressing these fundamental limitations is crucial before attempting to build strength on a faulty foundation.

Looking at the Open programming as a whole, we break down how CrossFit successfully tested athletes across different time domains and energy systems. While some critics noted the absence of a traditional one-rep max strength test, we explain why the Open's approach to testing strength through sustained output makes perfect sense in identifying well-rounded fitness.

As we celebrate our leaderboard winners receiving exclusive new Misfit Athletics gear, we're also announcing the launch of our Off-Season Block 1 programming and Misfit Affiliate Ulysses Phase on Monday, March 24th. Ready to address the weaknesses the Open exposed? There's no better time to start the consistent, year-long journey that truly moves the needle on your fitness.

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Crossfit Games Open 17.5 Tips - Episode 29.5

Misfit Athletics — Fri, 24 Mar 2017 01:52:43 GMT

The final week of the Open is here. Hear the guys strategy tips for 17.5

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Paige Semenza - Ep.219

Misfit Athletics — Mon, 04 Apr 2022 13:00:00 GMT

Misfit athlete Paige Semenza drops by the studio to talk about her season so far as well as the training and lifestyle changes she implemented over the last season to help her finish 9th in North America after the 2022 Crossfit Games Quarterfinals

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Competing through Injury & The Rogue Invitational with Paige Semenza - Ep.285

Misfit Athletics — Mon, 13 Nov 2023 15:00:00 GMT

In today’s episode, we’re thrilled to have Crossfit Games athlete Paige Semenza, a powerhouse of an athlete, open up about the trials and triumphs of her competitive journey. From grappling with injuries to pushing through mental blocks, Paige's story is nothing short of a masterclass in resilience and determination. Whether you’re an aspiring athlete or just love a good comeback story, this episode is for you. Tune in, get motivated, and remember to hit that subscribe button.
#podcast

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Find Purpose in Training with Xander - Ep.192

Misfit Athletics — Tue, 24 Aug 2021 00:00:00 GMT

Today on the podcast we are joined by training camp veteran, part time event social media assistant and long time Misfit athlete Xander Fallek. Xander has been using Misfit to help him prepare for the Hyrox World Championships in Germany.

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A Conversation about Crossfit Coaching - Gym Programming Highlight Ep.287

Misfit Athletics — Mon, 27 Nov 2023 14:00:00 GMT

This week on the podcast the goon squad talks about their experiences and philosophies as Crossfit affiliate coaches.

If you are a coach or gym owner Team Misfit has the programming for you and your gym.

Learn more at TeamMisfit.com

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INTENSITY IS FREEDOM - SPECIAL EDITION MISFIT PODCAST

Misfit Athletics — Wed, 21 Feb 2018 15:48:00 GMT

Intensity is Freedom.

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Retesting Workouts and Do You Need a Coach? - Ep.283

Misfit Athletics — Tue, 24 Oct 2023 19:00:00 GMT

This week on the podcast we discuss programming considerations, how to effectively use retest week for competitors, and share their perspectives on training competitive CrossFit athletes. Listen in for coaching tips on skills like pacing, strategy, and balancing priorities during intense training phases.

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RPE and Percentage Training in CrossFit - Ep 295

Misfit Athletics — Mon, 05 Feb 2024 13:00:00 GMT

Struggling with your strength training strategy? Dive into our latest episode as we demystify the use of RPE and percentage lifting in CrossFit.

We'd love to hear from you, leave us a voice message or drop us a line at http://themisfitpodcast.com

00:00 - Welcome
01:10 - Life chat
21:45 - RPE v Percentages
55:30 - GPP v Everyone
01:05:00 - The natural order of things
01:21:37 - Question of the week - Build Your Aerobic Capacity Easier

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Team Training with Cody Mooney - Competition Season Series Finale! E6

Misfit Athletics — Mon, 01 Mar 2021 13:00:00 GMT

In the season finale of our Competition Season Series we bring back the Misfit OG Cody Mooney to talk about what it's like to train with a team and what it takes to be successful in team competition.

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Build Strength or Build Engine, the Choice is Yours. Hatchet Offseason Training // Ep.267

Misfit Athletics — Mon, 22 May 2023 14:00:00 GMT

Are you ready to get fit this summer? Misfit Athletics Hatchet Offseason Phase 2 starts June 5th. No matter where you are in your competitive journey, this program can work for you. With tracks for building your strength, building your engine or just getting better at our sport this Crossfit Program is designed for personalization. This week on the podcast the Misfit coaches break down what to expect in this training phase.

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Mental Diet - The Misfit Project E.33

Misfit Athletics — Tue, 24 Sep 2019 20:00:00 GMT

Using our nutritional diet as an analogy for what we consume mentally can give us much needed insight into what our day to day choices and surroundings do to our psyche. The people we associate with, the media we consume, and even the tidiness of our surroundings can have a real impact on how we think, act, and perceive the world.

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The Phase 4 Podcast! - Ep.206

Misfit Athletics — Mon, 27 Dec 2021 13:00:00 GMT

Phase 4 starts January 3rd, and the guys are here to tell you all about it.

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How to Stay Motivated in the Crossfit Offseason - Ep.262

Misfit Athletics — Mon, 17 Apr 2023 10:00:00 GMT

Tracking your goals and maintaining your fitness over a long offseason can definitely be a mental struggle. On this weeks episode the Misfit goons talk about the mentality needed for a long Crossfit offseason especially when you've got big goals.

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How to Maximize Your Recovery Part 2 - The Misfit Podcast EP235

Misfit Athletics — Mon, 12 Sep 2022 01:00:00 GMT

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Welcome to PHASE VII - The Misfit Podcast

Misfit Athletics — Thu, 10 Sep 2020 13:00:00 GMT

Will you lift? Yep. Will you do metcons? YUP. Will you sweat a whole lot? Most Definitely. Drew, Hunter, and Sherb tell you what to expect from Phase VII of our 2020 training season!

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Mental Toughness - The Unprepared Podcast

Misfit Athletics — Tue, 15 Oct 2019 16:00:00 GMT

What is Mental Toughness? Today on the Unprepared Podcast Drew, Sherb and Hunter discuss what Mental Toughness is and how it relates to fitness and Crossfit.

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The Importance of Routines - Ep.252

Misfit Athletics — Mon, 30 Jan 2023 15:00:00 GMT

This week the Goon Squad checks in and talks the importance of routines in and out of the gym and talks about routines they've been implementing lately

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Stress - Misfit Project Episode 29

Misfit Athletics — Wed, 19 Jun 2019 18:04:45 GMT

Stress can affect the human body in many ways. In this episode, we talk about what you can do about it.

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Crossfit Games Open 19.4 - Misfit Podcast

Misfit Athletics — Fri, 15 Mar 2019 01:52:44 GMT

Crossfit Games Open 19.4 is here and good news for all the Misfits, it looks like something out of our playbook

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Is the Sport of Crossfit Dead? Crossfit Games Changes - The Misfit Podcast

Misfit Athletics — Sun, 26 Aug 2018 19:43:57 GMT

Seth and Sherb discuss the recent leaked information about the changes to the Crossfit Games season.

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Aliens, Kids books, and Athlete I.Q. - Ep.281

Misfit Athletics — Mon, 16 Oct 2023 12:00:00 GMT

This week on the podcast things get a little weird. From Aliens to kids books to Athlete I.Q., this is a fun one. The goons take some time to talk through the Athlete I.Q. triangle of Mind, Body and Experience and give some insight into how to increase your Athlete I.Q. to help you reach your fitness goals.

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Cortez: New Misfit Affiliate Phase - E.352

Misfit Athletics — Wed, 07 May 2025 12:00:00 GMT

Ever wondered why Forrest Gump's iconic cross-country journey began with Nike Cortez shoes? Our newest training phase draws inspiration from this powerful symbol of fundamental movement - running - while building a comprehensive foundation for the entire training year ahead.

The Cortez Phase represents our commitment to starting fresh with the most basic and essential human movements. We're focusing on deadlifts as our primary barbell movement, alternating between heavy strength days and conditioning integration to build both absolute strength and work capacity. This methodical approach ensures athletes develop proper posterior chain engagement that transfers to virtually every other movement pattern.

For gymnastics, we're emphasizing strict pulling and pushing movements that establish true upper body strength rather than relying on momentum or compensation patterns. Our approach to progressive scaling in these movements recognizes that bodyweight exercises require the same thoughtful programming as loaded movements - your body is the weight.

Perhaps most significantly, we've made running our conditioning bias. Running forces athletes out of the gym and away from machines, revealing true movement efficiency without equipment to mask compensations. Our detailed approach to running preparation addresses everything from big toe mobility to hip stability, recognizing that quality movement starts with proper joint preparation.

Throughout this podcast, we emphasize that movement quality must precede load or intensity. As a coach, this phase offers a perfect opportunity to establish or reset fundamental movement patterns with your athletes. For gym owners, we discuss how creating top-down buy-in for programming philosophy creates a culture of intentional practice rather than mindless exercise.

Ready to join us for this foundational journey? Visit teammisfit.com and click "Sign Up Now" for a two-week free trial on StreamFit, SugarWOD, or PushPress. Experience programming that builds not just immediate fitness, but long-term athletic development for life.

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The Phase 2 Podcast! - Ep237

Misfit Athletics — Mon, 26 Sep 2022 13:00:00 GMT

With Phase 1 of the 2023 offseason training coming to a close the Misfit coaches reflect on how the phase went and talk to you about what to expect from Phase 2.

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Caroline and Austin Spencer - Ep.229

Misfit Athletics — Fri, 22 Jul 2022 20:00:00 GMT

We are joined today by Crossfit Games qualifiers and Misfits Austin and Caroline Spencer. We talk about their training season, drug testing in the sport of Crossfit and the long journey from beginners class to the Crossfit Games.

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How to Build an Engine - Unprepared Episode 6

Misfit Athletics — Wed, 31 Jul 2019 15:00:15 GMT

This week on Unprepared: The guys discuss what it takes to build your ENGINE.

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Phase 1: 2026 Programming Begins - E.365

Misfit Athletics — Tue, 26 Aug 2025 18:00:00 GMT

The Misfit Athletics team unveils their vision for Year 14 of their renowned CrossFit programming with Phase One launching September 1st. Under the powerful theme "Rain or Shine," they explore what truly separates elite competitors from the rest: unwavering consistency regardless of circumstances.

Drawing from real-world examples including Justin LaFala's fourth podium finish and Kelly's impressive improvement to 9th place at the Masters CrossFit Games despite reduced training volume, the coaches break down how showing up consistently trumps sporadic intensity. This philosophy anchors their entire programming approach.

The podcast delivers a comprehensive breakdown of Phase One's structure across all program tiers—Pro, Hatchet, Masters, and GPP—with specific guidance on how to select the right program based on competition goals rather than ego. Each component receives detailed attention: the volume back squat program as the primary strength focus, distinct monostructural conditioning approaches (running for Pro athletes, rowing for Hatchet), and their innovative pairing of skill development with related conditioning work.

Beyond simply explaining what to do, the coaches articulate why each element matters within the larger 27-week progression. They emphasize the variable training system that allows athletes to personalize their approach based on individual weaknesses while maintaining the core principle that "more is not better; better is better."

Ready to experience the Misfit difference? Free trials return for a limited time across all programs. Whether you're aiming for the CrossFit Games or simply seeking structured training within a supportive community, discover how the right approach can transform your fitness journey when you commit to showing up, rain or shine.

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Get Ready for This "Crossfit Games" Season - Misfit Athletics Cycle 1 Podcast

Misfit Athletics — Fri, 24 Aug 2018 17:47:30 GMT

Cycle 1 is here and so is another season of Crossfit. Seth and Drew tell you what to expect and how to approach Cycle 1 on MisfitAthletics.com

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The Unprepared Podcast - Episode 1

Misfit Athletics — Thu, 25 Apr 2019 22:00:29 GMT

Welcome to the Unprepared Podcast by Misfit Athletics. Each episode host Drew will be presenting a topic to his cohosts without any preparation. We hope that this will lead to a genuine, meaningful conversation around topics that can bring value to our community.

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Training with Cody Mooney - Competition Season Series E3

Misfit Athletics — Mon, 01 Feb 2021 14:00:00 GMT

Today we have special guest Cody Mooney in the studio to talk about in-season training .

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Thankfulness in 2020 - The Misfit Podcast

Misfit Athletics — Mon, 28 Dec 2020 13:00:00 GMT

Drew sits down for the final podcast of 2020 to tell you why you can be thankful for this mess of a year. There's no denying the challenges, but as always it is our perception that determines our reality.

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Find Success Competing in the Offseason - Ep.199

Misfit Athletics — Mon, 18 Oct 2021 13:00:00 GMT

This weeks podcast is brought to you by Proper Fuel! Head to properfuel.co to try the brand new pre-workout supplement Proper PRE.

Today the goon squad gives you the 6 steps to find success when going into off season competitions big and small!

Step 1 - Assess the meaning
Step 2 - Set realistic expectations
Step 3 - Adjust training schedule
Step 4 - The week of
Step 5 - The competition
Step 6 - The aftermath

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Cycle 2 Podcast!

Misfit Athletics — Sun, 18 Sep 2016 15:31:49 GMT

Misfit HQ coaches break down what to expect in Cycle 2

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Chyna Cho And Travis Williams Talk Steroids In Crossfit - Misfit Athletics Podcast

Misfit Athletics — Mon, 23 Oct 2017 19:02:00 GMT

With all of the recent controversy, steroids in our sport seem to be on everyone's mind. We sat down with 2 multi time Games athletes Chyna Cho and Travis Williams to get their perspective.

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Improving Your Weaknesses with Paige Semenza - Ep.250

Misfit Athletics — Mon, 09 Jan 2023 13:00:00 GMT

Today we are joined by Crossfit Games athlete Paige Semenza to talk about how to approach addressing weaknesses during training. With the Open and Quarterfinals around the corner now if the time to make sure you're putting in the time to sure up your weak spots.

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Cycle 4 - Episode 27

Misfit Athletics — Thu, 29 Dec 2016 14:52:50 GMT

Drew, Seth, Matt and Gabe are back to talk about the next upcoming Cycle. Cycle 4!

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Crossfit Athletes: What should you be focusing on right now? - Ep.246

Misfit Athletics — Mon, 12 Dec 2022 13:00:00 GMT

Join the Misfit coaches on this week's episode as they explore how to prioritize your goals for the upcoming CrossFit Games 2023 season and beyond. Whether you're aiming for the Crossfit Open, Quarterfinals, Semifinals, or the CrossFit Games themselves, this episode will provide valuable insights to help you focus your efforts and succeed in your fitness journey.

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The Misfit Project Revisited Part 2 with Caroline Conners - Ep.222

Misfit Athletics — Mon, 25 Apr 2022 19:00:00 GMT

In part 2 we talk fuel and personalization. That's right we talk about nutrition for both competitors and non competitors alike.

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How to PR Your Lifts - Ep.203

Misfit Athletics — Fri, 19 Nov 2021 21:00:00 GMT

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Caroline Conners Crossfit Games Recap - Ep.191

Misfit Athletics — Mon, 16 Aug 2021 13:00:00 GMT

Caroline Conners sits down with the crew to talk about her Crossfit Games rookie experience!

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How to Build Positive Daily Habits - The Unprepared Podcast

Misfit Athletics — Mon, 23 Nov 2020 13:00:00 GMT

Building positive daily habits comes down to consistency, but there are ways that you can make things easier on yourself. Drew and Hunter are here to talk about the positive daily habits they have, and how to build some positive daily habits of your own.

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Getting Strong: Percentages or by Feel?

Misfit Athletics — Mon, 28 Sep 2020 16:00:00 GMT

This week on the Unprepared Podcast, Drew, Sherb, and Hunter talk about the differences between percentage based strength training and ways to personalize it so you can maximize your gains.

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A Real Misfit: w/Erica Folo - E.359

Misfit Athletics — Wed, 25 Jun 2025 13:00:00 GMT

What does it take to transform from promising talent to elite competitor? For Erica Folo, the answer lies not in the gym, but between the ears.

Erica's journey began as a sprinter who was drawn to CrossFit after spotting a "jacked" teammate who was secretly training at a local box. Despite her initial assessment of the warehouse gym as "looking like a jail," she found herself immersed in the community. Natural talent quickly became evident, leading to a CrossFit Games appearance as a teen in 2018.

Then came the unexpected plot twist – a departure from serious training during university years where partying took priority over PRs. It wasn't until 2022 that Erica returned to competitive fitness, initially joining a team before surprising herself by surpassing her teammates' abilities. The physical capacity was always there, but something was missing.

The breakthrough moment came during a brutal mental breakdown at the 2024 Syndicate Crown semifinal. Despite impressive early performances, Erica describes entering the final day convinced she would fail: "I could tell you I lost the last workout before it even started." That painful experience catalyzed a transformation in her approach to competition.

Fast forward just months later, and we witness a completely different athlete mentally. Describing her approach to a crucial qualification event, Erica reveals: "My brain was just literally shut off... when I'm able to shut my brain off and literally just complete the work, knowing what rep scheme I'm going to do, that is the key for me."

Now deliberately seeking uncomfortable training scenarios that trigger her ego's resistance, Erica builds bridges between her exceptional physical capabilities and a developing mental game that could propel her to the sport's highest levels. Her story reminds us that the greatest battles in fitness are often fought not against weights or workouts, but against the limitations we place on ourselves.

Want more insights on developing your mental game for competition? Subscribe to the Misfit Podcast for weekly conversations with the sport's most compelling athletes and coaches.

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Q&A Episode!

Misfit Athletics — Mon, 23 Mar 2020 20:00:00 GMT

In this episode, we take YOUR questions from Instagram and give you some answers. The topics ranged from Hatchet training to fasting, to how to follow the blog. Hope you enjoy!

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Recovery with Caroline Conners - The Unprepared Podcast

Misfit Athletics — Wed, 01 Jan 2020 14:00:00 GMT

This week on The Unprepared Podcast we talk recovery with Misfit Athlete and Coach Caroline Conners. The designation between specific recovery protocols and a recovery mindset are important to understand. After some back and forth with Drew and Sherb about best practices inside of the gym, we take an even deeper dive into what can be done outside of the gym

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Phase 1 Q&A Podcast

Misfit Athletics — Wed, 18 Dec 2019 18:00:00 GMT

The coaches from Misfit HQ, Drew, Hunter, and Sherb sit down to take your questions around Phase 1 and what to expect from the future of the program. Lots of useful information was covered in this one!

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Humility and Data: Becoming a Better Athlete - E.348

Misfit Athletics — Tue, 25 Mar 2025 19:00:00 GMT

Understanding the gap between how you think you move and how you actually move might be the most valuable revelation in your fitness journey. In this episode, the Misfit Athletics team breaks down why filming your training and recording your splits are fundamental yet overlooked elements that can transform your off-season development.

The coaches share personal anecdotes about the shocking reality check that comes from seeing yourself perform on video for the first time. From Hunter's awkward football recruiting tape to Doug's college sports realizations, these moments of truth force athletes to confront the difference between perception and physical reality. This disconnect applies directly to CrossFit, where athletes often "athletic" their way through movements rather than mastering proper mechanics.

We explore why filming your lifts and gymnastics skills provides crucial feedback on bar path, body positioning, and movement efficiency that simply can't be perceived without visual evidence. Similarly, recording workout splits gives you concrete data about pacing and breaking points that build intuitive understanding over time. These practices require no special equipment beyond a smartphone, yet deliver incredible value for performance improvement.

The conversation expands to include fascinating insights about athletic development, including why training alongside better athletes naturally elevates your ceiling, how proper nutrition timing impacts recovery between sessions, and why moving poorly inevitably leads to injury regardless of your current fitness level. We also touch on the frustration of spring snow in Maine, wisdom tooth woes, and the mind-boggling strength demonstrations of Larry Wheels.

Whether you're a competitive CrossFitter or someone simply looking to maximize your training effectiveness, this episode offers practical strategies that can immediately enhance your off-season progress. Check out our programming at MisfitAthletics.com and put these insights into practice starting today!

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PHASE 3 HAS ARRIVED

Misfit Athletics — Sun, 23 Feb 2020 03:00:00 GMT

As we continue rolling through this Phase structure of our season it's important to occasionally revisit the story you're telling yourself in your head about each training Phase. The purpose, your goals, how you're going to attack each day, and what you want to get out of the upcoming 7 weeks. We've got the details of what you can expect, but it's how you choose to approach these next few weeks that will ultimately yield the results you're looking for.

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Unlock Peak Performance with Remote Coaching - E.340

Misfit Athletics — Mon, 10 Feb 2025 11:00:00 GMT

Ever wondered how a golf swing can teach you about the perfect snatch lift? Join us on The Misfit Podcast, where Hunter recounts his latest golf adventures, complete with new TaylorMade irons, and Seb pitches the idea of a golf line. Drew jumps in with a playful jab at CrossFit companies dabbling in golf apparel, all while we explore how younger players are reshaping the culture of golf to be more inviting. This lighthearted start sets the stage for a deeper conversation about the world of remote coaching, where we tackle the nuances of training elite athletes, drawing thought-provoking parallels between different sports and training methodologies.

Our discussion takes a strategic turn as we explore the art of remote coaching in CrossFit. We peel back the layers of training programs to reveal the importance of competition during the off-season and the delicate balance of strength and conditioning. By comparing coaching to nutrition and health strategies, we shine a light on the tailored approaches needed to ensure athlete success. From the significance of quality coaching relationships to creating individualized training plans, our chat is packed with insights designed to enhance the coach-athlete dynamic and bring out the best in both parties.

We also venture into the psychological realm, where the mental game becomes as crucial as the physical. Accountability, from both coach and athlete, emerges as a key pillar of successful training partnerships. Encouraging athletes to think independently and adapt in competitive settings can often be the difference between victory and defeat. We wrap up with a look at how understanding unique athlete personalities and motivations can lead to more effective coaching strategies, ensuring each athlete can achieve their fullest potential. Tune in for a blend of humor, strategy, and deep insights that promise to enrich your training journey.

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Ulysses: New Misfit Affiliate Phase - E.346

Misfit Athletics — Wed, 19 Mar 2025 10:00:00 GMT

The Misfit Athletics team unveils "Ulysses," their thoughtfully designed post-Open GPP phase named after Ron Swanson's middle name from Parks and Recreation. This jack-of-all-trades approach to programming serves as the perfect reset button after the intensity and specificity of the CrossFit Open season.

Stepping away from specialized training cycles, Ulysses embraces true CrossFit methodology by delivering constantly varied, functional movements across all time domains and modalities. Athletes will experience everything from heavy lifting days to monostructural conditioning, couplets, triplets, AMRAPs and more - all without bias toward any particular skill or strength domain. The goal is simple yet powerful: be stronger, fitter, more powerful, and more mobile than yesterday.

For coaches, this phase presents both challenges and opportunities. Unlike specialty phases focusing on a single lift pattern, Ulysses requires coaches to be ready with their complete toolkit, prepared to teach and correct varied movements each day. This mental engagement keeps coaching fresh and develops a deeper understanding of how different elements contribute to comprehensive fitness.

A significant addition to this phase is the introduction of "competitor extras" - supplemental programming for those wanting additional training volume. While this serves as an important affiliate retention tool, Matt and Hunter emphasize the need for coaches to have meaningful conversations about who should actually be doing extra work. Often, the barrier to fitness improvement isn't found in more volume but in refining nutrition, recovery, and movement mechanics.

Whether you're a longtime Misfit affiliate or considering trying their programming for the first time, the Ulysses phase offers the perfect entry point with its balanced, methodology-driven approach to fitness. Sign up for the two-week free trial starting March 24th and experience programming that's been field-tested and refined in their Portland "laboratory" gym.

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Offseason Training for Crossfit - Hatchet OS2 Pod - Ep.310

Misfit Athletics — Tue, 11 Jun 2024 19:00:00 GMT

Do you want to increase your strength or conditioning? During the next 7 weeks at misfitathletics.com we are going to be in our second phase of offseason training designed to get you ready to compete. On this week's episode we'll be covering what that training will look like and why we're doing it.

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Syndicate Crown Recap - E.356

Misfit Athletics — Thu, 05 Jun 2025 12:00:00 GMT

What separates the physically capable from the truly elite competitors? In this revealing episode, we take you behind the scenes at the Syndicate Crown CrossFit competition to examine the critical mental game that makes all the difference when athletes step onto the competition floor.

Fresh off witnessing the intensity of high-level CrossFit competition, we unpack what makes execution under pressure so difficult – and so important. The physical capacity of these athletes is undeniable, but what truly differentiates them is their ability to execute strategies effectively when the pressure mounts and adapt when things inevitably go sideways.

We share an in-depth analysis of Misfit athlete Erica Folo's performance, including both her dominant first-place finish in "Regionals Revenge" and a dramatic fall during a handstand walk workout that tested her mental resilience. These contrasting moments perfectly illustrate our central thesis: "You don't rise to the occasion; you fall to the level of your training." The habits you build in training – both mental and physical – determine your capacity to perform when it matters most.

For coaches and athletes alike, we explore the psychology behind competition nerves, breaking down how the same physiological response (increased heart rate, adrenaline) can be channeled either as energizing "fight" energy or debilitating "flight" anxiety. The difference often comes down to preparation, strategy, and the mental frameworks you've developed long before competition day.

Whether you're a competitive CrossFit athlete or simply someone who wants to understand the psychological components of high-performance, this episode offers actionable insights on developing strategic thinking, mental toughness, and the ability to adapt when your perfect plan meets the messy reality of competition. Join us for a fascinating journey into the minds of elite competitors and the coaches who guide them.

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2023 Crossfit Team Semifinals Workouts Announced with Caroline Spencer - Ep.266

Misfit Athletics — Mon, 15 May 2023 16:00:00 GMT

The goon squad from is joined by honorary goon Caroline Spencer to talk about Crossfit Team Semifinals.

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Training and Competing as a new Mom with Mekenzie Riley - Ep.179

Misfit Athletics — Mon, 17 May 2021 14:00:00 GMT

Drew and Sherb are joined by Team Misfit's own Mekenzie Riley. Kenzie discusses lessons she learned as a new mom trying to stay fit.

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How to Maximize Your Recovery Part 1 - The Misfit Podcast EP234

Misfit Athletics — Mon, 05 Sep 2022 19:00:00 GMT

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The Next Phase of Your Crossfit Season: Phase 2 - EP284

Misfit Athletics — Thu, 26 Oct 2023 01:00:00 GMT

Our next 9 Week training Phase of the 2023-2024 season starts on Novemeber 6th! Phase 2 is nearly here, and on this week's podcast the goon squad is here to tell you all about what to expect.

00:00 - Pod starts
15:15 - Phase 2 chat begins

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Supplements that Actually Work - E.361

Misfit Athletics — Wed, 16 Jul 2025 18:00:00 GMT

When it comes to supplements, the fitness industry is flooded with products promising everything from superhuman strength to rapid fat loss – but which ones actually deliver results? In this comprehensive breakdown, we cut through the noise to reveal our evidence-based tier list of supplements that truly work.

We start by establishing the critical foundation: supplements should only enter the conversation after you've dialed in the fundamentals of nutrition, sleep, and training consistency. No pill or powder can compensate for poor habits in these areas. With that crucial disclaimer in place, we dive into our S-tier supplements – the elite options with the strongest scientific backing.

Whey protein earns its top-tier status through its complete amino acid profile and superior digestibility, while creatine monohydrate stands as one of the few supplements with an "A" rating for strength improvement. Caffeine proves its worth through consistent performance enhancement, especially for power output, while ashwagandha emerges as a versatile adaptogen that simultaneously reduces cortisol while improving testosterone levels and athletic performance.

As we work our way through the A, B, and C tiers, we explore supplements like beta-alanine, vitamin C, spirulina, fish oil, and magnesium – explaining their benefits, optimal dosages, and the specific situations where they provide the most value. Throughout the episode, we emphasize that supplementation effectiveness varies dramatically based on individual factors like diet, lifestyle, geographic location, and personal physiology.

Whether you're a competitive athlete looking to optimize performance or someone simply wanting to make smarter choices with your supplement budget, this episode provides the science-backed guidance you need to separate marketing hype from genuine results. Ready to transform your approach to supplementation? Listen now and discover which supplements deserve a place in your daily routine.

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Freestyle Episode: Quarterfinals, Athlete IQ, Big Fish / Small Pond, Why Do We Do This?!, Extra Credit for Affiliate Competitors. - E.370

Misfit Athletics — Tue, 30 Sep 2025 18:00:00 GMT

The season just got sharper. Quarterfinals are back, the pathway is clearer, and the middle tier finally means something again. We break down how the top 25% advance from the Open and why landing inside the top 2,000 in Quarterfinals is the new threshold for Semifinal eligibility. Beyond the headlines, we talk about what this structure does for real athletes who need meaningful checkpoints, not guesswork, to plan their year and build toward in-person competition.

Then we get practical. If “Spiders on Mars” or any long mixed piece keeps humbling you, the problem probably isn’t the movements—it’s pacing. We unpack athlete IQ for metcons: setting reps-per-minute targets for burpee box jump overs, choosing row paces that preserve downstream capacity, and using smaller, faster wall ball sets to win the average. You’ll hear why 45 seconds “earned” on a row can cost minutes later, and how a short-to-long interval progression can teach sustainable effort without blowing up. Take notes, measure your splits, and build a pacing language you can trust on game day.

We also explore mindset: how top athletes stay hungry without obsessing over daily leaderboards, and why chasing “winning or nothing” is a dead end. For most of us, training is a structure for growth—confidence, capacity, bone density, stress tolerance—not just a podium fantasy. If you love group class but want more, we outline a simple method to add smart work: fill the day’s missing bucket—lift, conditioning, skill, or accessory—without wrecking your recovery. Done well, that combo has already taken athletes from affiliate floors to the Masters CrossFit Games.

Ready to train with intent and navigate the new season with confidence? Subscribe, share this with a training partner who paces too hot, and leave a review telling us the one pacing rule you swear by.

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The Wolf: New Misfit Affiliate Phase - E.360

Misfit Athletics — Tue, 08 Jul 2025 17:00:00 GMT

Strength, endurance, and adaptation converge in Misfit Affiliate's The Wolf Phase, inspired by Herb Brooks' famous quote "the legs feed the wolf." This special edition podcast dives deep into the programming philosophy that prioritizes back squats and running as foundational movements for developing well-rounded fitness.

The conversation explores how alternating heavy back squat days with metabolic conditioning creates a powerful stimulus across all energy systems. Drawing on decades of coaching experience, the hosts break down the thoughtful programming structure that serves athletes across all skill levels - from beginners learning movement patterns to experienced CrossFitters pushing their limits. The beauty lies in how this approach accommodates everyone within the same class framework while delivering appropriate challenges for each individual.

What makes CrossFit truly effective? The hosts offer a compelling explanation of how workouts simultaneously tax all three energy pathways while incorporating bodybuilding-level rep schemes. This creates what they call "the alchemy and magic of CrossFit" that produces results impossible to achieve through segmented training alone.

For coaches and gym owners, the podcast offers valuable insights into programming philosophy, class structure, and the importance of initiative in translating good programming into exceptional results. The hosts emphasize that while the program works with minimal coaching input, it becomes "wildly effective with really proactive, quality, initiative-taking coaching."

Whether you're a coach looking to better understand programming rationale, an athlete curious about the "why" behind your workouts, or a gym owner considering programming solutions, this episode provides a master class in fitness program design from experienced practitioners who've spent years refining their approach.

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A CrossFitter's Guide to Zone 2: What it is, what it does, how you do it, and if YOU should - E.386

Misfit Athletics — Wed, 04 Feb 2026 10:00:00 GMT

Zone 2 training is back, and this time, we’re cutting through the noise.

In this episode of the The Misfit Podcast, Drew and Paige break down what Zone 2 actually is (and what it isn’t), why it’s so misunderstood in the CrossFit space, and how Misfit Athletics practically applies it with everyday athletes all the way up to elite competitors.

You’ll learn:

Why Zone 2 is defined by blood lactate, not heart rate, and what that really means
Simple ways to tell if you’re accidentally living in Zone 1 or drifting into Zone 3
How Zone 2 builds aerobic capacity, mitochondrial density, fat oxidation, and long-term work capacity
Who truly needs Zone 2 (and how much), based on training volume and aerobic background
How Misfit uses Zone 2 to increase volume without crushing athletes during high-stress phases
Real-world execution tips: pacing, warm-ups, warning signs, and how to track progress

The episode also includes a camp recap from a weekend at CrossFit Roots, highlighting high-level coaching, athlete breakthroughs, and why staying a student of the game matters, no matter how long you’ve been in fitness.

If you’re a CrossFit enthusiast who “knows enough to be dangerous,” this one’s for you. Expect practical takeaways, honest nuance, and zero dogma, just how to use Zone 2 as a tool instead of a trend.

Train smarter. Build the base. And stop guessing.

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Building Athlete IQ: What is it. How do you develop it. How is it different for coaches and athletes at all levels. - E.377

Misfit Athletics — Wed, 26 Nov 2025 16:00:00 GMT

A stronger engine won’t save a weak strategy. We unpack the Athlete IQ triangle—mind, body, and experience—and show how smarter decisions, realistic expectations, and consistent recovery convert raw fitness into reliable performance. We start with the mind: maturity built from tiny habits, patience to trust the timeline, expectations that stretch without delusion, and dedication that actually fits your life. If the goal demands three hours of training and nine hours of sleep, we talk about how to close that gap or change the horizon, and how a supportive circle makes the heavy lift possible.

Experience is your competitive edge. We turn daily training into data by tracking warm-ups that unlock better bar speed, pacing that holds under fatigue, and break points that save your grip. You’ll learn to spot patterns from CrossFit history and apply the OODA loop—observe, orient, decide, act—to make mid-workout adjustments that outpace your rivals. When you iterate faster, you win the quiet battles that decide the leaderboard: transitions, sustainable splits, and efficient movement choices.

Body is where belief meets stimulus. GPP expands the ceiling, strength lowers effort at the same output, and skill practice sharpens neurological efficiency under fatigue. Then we zoom into the other 23 hours: sleep, food, and downtime that create supercompensation. If you’re always on, you’re never fully on—turning it off is a performance skill. We close with a coach–athlete pact: both sides go as far as the other. When commitment is matched and the triangle stays in balance, results compound week after week.

Hit play to raise your Athlete IQ, then tell us where you’ll level up first. If this helped, subscribe, share with a training partner, and leave a quick review so more athletes can find the show.

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Every Time You Quit, Someone Else Gets Your Prize: Stress, adaptation, and the art of showing up - E.375

Misfit Athletics — Tue, 11 Nov 2025 19:00:00 GMT

What if the secret to leveling up this season isn’t a new cycle, but the courage to keep showing up when everything says stay home? We call it monsoon season: the messy middle when daylight fades, holidays crowd the calendar, and motivation leaks. The athletes who keep climbing the leaderboard aren’t chasing hacks; they’re mastering simple behaviors done relentlessly and refining how they think when the day gets heavy.

We break down two mental models that turn anxiety into action. Zoom in to shrink overwhelming sessions into solvable chunks: one minute, one transition, one cue. Zoom out to see the long arc: one bad interval among 1,500 training pieces is noise, not destiny. Then we dig into why resistance is a gift. Stress—applied in the right dose—remodels your body: stronger hearts, richer capillaries, better fuel use, calmer baselines. That same logic applies to the winter slump; train the “show up” muscle like you train legs and lungs.

Here’s the catch: your gas tank is one system. Life stress, training volume, and recovery all pull from the same reserve. That means more work can make you worse if you’re already cooked. We share practical ways to find the GPP sweet spot, avoid maladaptive volume, and recover on purpose with sleep, breath, sunlight, easy walks, and real downtime. We also connect sport-to-sport mechanics—how fixing early extension in a golf swing mirrors better positions in the snatch—so you can transfer skill, not just sweat.

Before each piece, define “get better today.” Sometimes it’s heavier or faster. Sometimes it’s better positions at 70 percent or composure when the plan cracks. And sometimes the win is simply walking into the gym on a day you would have skipped. That identity—rain or shine—compounds into results you can’t out-hack.

If this resonates, follow the show, share with a training partner, and leave a review so more athletes find it. Got a small win from today’s session? Tell us—we want to hear it.

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Competition Preparation & Execution - How to get yourself ready, and use it on game day - E.373

Misfit Athletics — Tue, 21 Oct 2025 17:00:00 GMT

Most athletes don’t lose because they’re undertrained; they lose because their systems fail when it counts. We unpack a full, practical framework for competition prep and execution that turns hard-earned fitness into points on the leaderboard. From building a “maturity meter” through daily habits to knowing exactly when to chase threshold and when to game a Metcon, you’ll get a clear plan you can run tomorrow.

We start with becoming a student of the game: logging strategies, testing at real intensity, and identifying traps in event design before you face them under lights. Then we zoom into the taper: the lowest volume week with smart, safe intensity, plus a competition-week layout with a 3-movement primer Metcon and lift to wake your CNS without draining your tank. Traveling? We cover steps, mobility, time zones, and how to schedule warm-ups to the minute so you hit the floor hot, not flat.

Fueling is where many athletes donate positions. Learn how to hold your ideal performance bodyweight in prep, carb load without bloat, and hydrate beyond the bare minimum. On event day, we explain why lowering core temperature via hands, feet, and forehead is the unlock to exit a catabolic state, how to send the “recover now” signal with whey and carbs, and why 40 to 60 grams of carbs per hour for three hours beats lump-sum strategies for later events. We wrap with execution: find your competition-only gear in transitions, micro-pace upgrades, and relentless movement—without redlining in minute two.

If you want warm-up templates, taper structure, and between-event fueling you can copy-paste, this is your playbook. Subscribe, share with your training crew, and leave a review telling us the one tactic you’ll implement this week.

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Open Program: Season Structure - E.341

Misfit Athletics — Mon, 17 Feb 2025 11:00:00 GMT

The Misfit Podcast dives into a crucial episode filled with laughter, reflection, and actionable insights for athletes and sports enthusiasts alike. In the show, we start off with life updates from our hosts, showcasing a relatable sense of camaraderie and familiarity. These updates serve as the backdrop for discussing our missteps regarding Super Bowl predictions, where we openly admit our failures. This honest dialogue not only entertains but also underscores the importance of humility in sports.

As the conversation progresses, we shift our focus to the Fittest of the Coast competition. This event serves as a gateway for discussing fitness programming and athlete paths. Our insights into how competitions are structured will prove invaluable for those preparing for future events. We analyze the workout programming and the expectations for both Hatchet and Masters athletes. Providing listeners with a clear understanding of what to expect enables them to tailor their training appropriately. One of the standout moments in this section comes from our analysis of what constitutes effective programming—especially in the context of competition. Here, we explore the significance of longer workouts versus quick, stamina-building sessions, emphasizing how important it is for athletes to have well-rounded capabilities.

Furthermore, the episode tackles the challenges that arise from competition realities. We discuss how competitions often favor particular skill sets, specifically the prevalence of pulling gymnastics or short workout formats. There’s a push for event organizers to create a diverse range of workout styles, allowing athletes to showcase their full physical capabilities. This segment highlights the ongoing conversation around equity in fitness and the experience of varying levels of competition.

The episode wraps up with a discussion on programming schedules, emphasizing the shifts occurring during the Open season. Listeners can look forward to practical advice on how to manage their training throughout the Open, including how to maintain peak performance. The relationships built within the Misfit community are echoed in our advice to balance competition and personal practice, allowing sports enthusiasts to grow and thrive effectively.

Ultimately, this podcast episode is a testament to the vibrant spirit of the Misfit community—fueling passion, enhancing fitness, and sharing experiences. The team encourages listeners to stay connected, sign up for programming updates, and above all: keep the misfit spirit alive. With insights on everything from sports predictions to competitive programming, there's truly something for everyone in this jam-packed episode.

Thanks for Listening Misfits!

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Misfit Affiliate Phase 4 - E.337

Misfit Athletics — Wed, 15 Jan 2025 16:00:00 GMT

Unlock the Power of Misfit Affiliate Phase Four Programming!

In this episode, the Misfit Athletics team unveils the transformative potential of Misfit Affiliate Phase Four programming, highlighting its seamless integration with PushPress. Discover how this partnership streamlines gym operations, enabling coaches and gym owners to focus on what they love most—coaching and building a thriving community.

We dive into the details of programming that fits perfectly within a one-hour class, accommodating various gym layouts and equipment constraints. Explore how to balance cardio days, heavy lifting, and skill-based gymnastics workouts to create a well-rounded and effective training plan. With insights on macro and micro programming, the importance of intensity, and strategies for testing and retesting, this episode provides a masterclass in CrossFit methodology.

As the CrossFit Open approaches, we discuss how Phase Four programming not only prepares athletes for competition but also fosters personal growth and benchmarks long-term fitness goals. Learn about the robust engine program crafted by Coach Chris, the art of running a successful heavy lifting day, and the educational philosophy behind each workout design.

We also examine the critical role of community in fitness, emphasizing how camaraderie, shared goals, and supportive environments elevate gym culture. Whether you’re a gym owner, coach, or athlete, this episode is packed with actionable strategies and inspiring perspectives to enhance your fitness journey.

Join us and discover how Misfit Affiliate Phase Four programming can revolutionize your gym experience, delivering world-class workouts while fostering a deeper connection within your fitness community.

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The Phase 2 Podcast - E.327

Misfit Athletics — Tue, 05 Nov 2024 11:00:00 GMT

Get ready to embrace the misfit spirit as we unravel the next phase of training at Misfit Athletics! Join us for an engaging session where we provide an insider’s look into our specially curated competition programming tailored for MFT, Hatchet, and age group athletes. Find out why the Hatchet program has become a favorite among our participants, and discover how our strategic phase-based approach can take your performance to new heights. Plus, enjoy some light-hearted moments as we share personal stories about the quirks of aging, from crafting the perfect butternut squash soup to observing the fall foliage, all while celebrating the Pittsburgh Steelers' victories and anticipating an exciting trip to Scotland.

Explore the art of strength progression and balance it with conditioning to truly amplify your CrossFit journey. We dive into the intricate differences between the Hatchet and MFT programs to help you decide what aligns best with your goals. Strength is front and center with heavy squat cleans, back squats, and speed deadlifts leading the charge. Our conversation will guide you through the nuances of Olympic lifting techniques, placing a spotlight on exercises like the clean and jerk, power snatch, and power clean, all while emphasizing speed and efficiency. We also take a closer look at positional work designed to prepare athletes for heavier lifts as we edge closer to the competition season.

As we wind down, we shift gears to endurance training and the delicate balance of aerobic and anaerobic workouts. Uncover the secrets of integrating aerobic bias into your routine for enhanced performance, and how benchmark tests can aid in pacing strategies. With a mix of deadlifts, rope climbs, and GHD sit-ups, we emphasize the importance of a well-rounded workout that doesn’t shy away from the drudgery of “bitch work” to build endurance. Engage with our insights on how pacing and calibration in workouts like "Spiders on Mars" and the Mount Doom test can redefine your limits. This episode is packed with insights, strategies, and stories designed to elevate your CrossFit training and lifestyle.

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FLASHBACK EPISODE: Intermittent Fasting - The Misfit Project

Misfit Athletics — Wed, 15 Apr 2020 14:00:00 GMT

Originally aired Jan 2018, Episode 10 of the Misfit Project covered the topic of Intermittent Fasting.

"This week on The Misfit Project we break down the science, benefits, and how-to of intermittent fasting. Digging through the research was a very eye-opening experience in regards to the consistency of results. The scientific method is all about reproducing results to ensure your study wasn’t an anomaly. Study after study cited weight loss, decreased blood glucose, stress reduction, improved gut health, lowered blood pressure, decreased heart disease risk, and the list goes on.

The benefits are undoubtedly there, and we explain the science behind them in the podcast in a style that we hope gets the point across without putting you to sleep. That being said there’s also the intuitive piece of understanding how it specifically works for you and that concept is all about giving your body a break. When you fast, you’re allowing your body to fully digest, to clean out old junky cells, and to starve off the gut bugs that try to tell you sugar is your only path to happiness. We evolved in true periods of feast and famine, and that style of eating is our link to hacking the system and using those periods of famine to our advantage.

The goal of stating the benefits and concepts behind this is pure motivation. We hope that it’s enough to nudge you into finding a fasting schedule that can work for you and your goals. As always try to stack the deck in your favor when you begin. Start somewhere that makes sense for YOU, instead of diving in blindly and falling off the wagon when your willpower runs out.

We wish you all of the luck in the world as you attempt to make this part of your routine. And as always: Don’t talk about it. Be about it."

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Training Mentality and Community with Hannah Hardy - Ep.193

Misfit Athletics — Mon, 30 Aug 2021 12:00:00 GMT

The goon squad had the pleasure of sitting down with long time Misfit and 2021 Crossfit Games Competitor Hannah Hardy. In this episode we talk with Hannah about training mentality, finding her way into the Misfit community and her recent experience competing at the Crossfit Games.

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How to Navigate Reopening your Affiliate - The Coaches Podcast

Misfit Athletics — Mon, 03 Aug 2020 16:00:00 GMT

Coaches Hunter and Sherb talk about how the Team Misfit HQ affiliates safely navigated outdoor classes and reopening the inside of the gym for members as the COVID-19 situation developed. Disclaimer: believe it or not, neither Hunter or Sherb are medical professionals. This is not medical advice.

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The Open is Coming: What to Expect, How to Execute, and Why it Matters - E.385

Misfit Athletics — Wed, 28 Jan 2026 10:00:00 GMT

The CrossFit Open is almost here, and in this episode, Drew and Paige go deep on what actually matters when it comes to performing your best.

This isn’t just another Open preview. It’s a practical breakdown of how to think about the Open: pacing, athlete IQ, movement efficiency, and why the Open matters no matter where you fall on the competitive spectrum — from first-timers to Games hopefuls.

They unpack:

What the Open is really testing (and why fitness still reigns supreme)
The most common movements and workout formats you should expect
How to approach strategy vs. effort, when to push, when to stay smooth
Why grip strength, pulling gymnastics, overhead stability, and leg drive are non-negotiables
The difference between training and practicing
How to use Open simulations to build confidence, sharpen execution, and uncover weaknesses
The role of objectivity, data, and self-awareness in leveling up as an athlete
Why “going hard” isn’t always the same as performing well

They also dive into mindset, flow state, community, and how to reverse-engineer competitive success, plus their usual Read / Listen / Watch recommendations and updates from inside Misfit Athletics.

Whether you’re chasing leaderboard spots or just looking to show up better than last year, this episode gives you a clear framework for attacking the Open with purpose.

Let’s get to work.

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Mad Jack: New Misfit Affiliate Phase - E.384

Misfit Athletics — Wed, 21 Jan 2026 10:00:00 GMT

In this special Affiliate Edition of The Misfit Podcast, Drew is joined by Hunter Wood (Misfit Gym Portland owner) and Paige Semenza to break down everything coaches and affiliates need to know as the Mad Jack Phase kicks off — just in time for the CrossFit Open.

This seven-week General Physical Preparedness (GPP) phase is built around versatility, strength, and adaptability, inspired by the legendary “Mad Jack” Churchill — a true jack-of-all-trades. The crew dives into how affiliates can best prepare athletes for Open season, from coaching heavy squat cleans and front squats to managing gymnastics progressions, cardio days, and movement efficiency in real-world class settings.

They also cover:

How to coach front squats and squat cleans more effectively
Teaching gymnastics to mixed-ability classes
Scaling bar muscle-ups for large affiliate groups
Why monostructural conditioning still matters (even when it’s not “fun”)
How to communicate Open strategy to different athlete personalities
Keeping coaches aligned across large staffs
Creating better buy-in and consistency during Open season

Whether you’re an affiliate owner, coach, or athlete, this episode offers practical insight into smarter programming, better coaching communication, and how to help your community thrive during the Open.

Mad Jack Phase starts Monday, January 26th.
Get in the Telegram, grab your free trial, and sharpen the axe (or sword 😈🗡️)

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Listener Q&A: Zone 2, Online Qualifiers, Competing, Work Ethic, Nutrition, and more... E.383

Misfit Athletics — Wed, 14 Jan 2026 10:00:00 GMT

In this Q&A-packed episode of The Misfit Podcast, Drew and Paige answer questions straight from the Misfit community—starting with Telegram, then social media, and beyond.

They dive into how to balance training with online qualifiers, when Zone 2 work actually matters, and why competition exposure is essential at every stage of an athlete’s journey. The conversation also covers mindset traps like over-analysis, when work ethic becomes a liability, and how to trust the process without losing self-awareness.

You’ll hear practical advice on nutrition, recovery, and long-term progression, plus insights for affiliate athletes looking to improve their health beyond just “working out.” The episode wraps with tips on skill development (including handstand walks and bar muscle-ups) and a reminder that consistency beats intensity when it comes to real progress.

Whether you’re training for competition, getting back into functional fitness, or just trying to move better and feel stronger, this episode delivers actionable guidance with Misfit’s trademark honesty and edge.

Topics covered:

Pacing vs. gamifying workouts
How to integrate qualifiers into training
The value of competition exposure
Over-analysis, self-regulation, and trusting the process
Work ethic vs. burnout
Nutrition basics for performance & body composition
Skill progression for gymnastics movements
Building long-term fitness habits

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Cultivating Confidence: A Five Step, Never-Ending Process - E.369

Misfit Athletics — Tue, 23 Sep 2025 17:00:00 GMT

Ever wonder why some athletes crumble under pressure while others seem to thrive? The difference often isn't talent or even preparation—it's confidence. But not the shallow, Instagram-quote variety. We're talking about the deep, unshakeable confidence that comes from understanding exactly who you are and what you're capable of.

In this revealing conversation, we break down the five essential steps to cultivating genuine confidence that holds up when stakes are highest. Starting with the counterintuitive "resistance is a gift" mindset, we explore how embracing challenges rather than avoiding them creates the foundation for mental resilience. This isn't just about positive thinking—it's about creating tangible proof of your capabilities through intentional tracking and documentation.

The most fascinating insights emerge when we discuss vulnerability as the bridge between confidence in comfortable environments and confidence everywhere. Through real-world examples from competitive athletes, we demonstrate how acknowledging reality—even when it's uncomfortable—while maintaining belief in your ability to improve represents the pinnacle of confidence development. Flow state, that magical zone where challenge and interest intersect, becomes accessible when you know exactly what you're capable of and are willing to push just beyond it.

Whether you're struggling with competition anxiety, skill plateaus, or simply want to build a more resilient mindset, this episode offers practical strategies you can implement immediately. The journey to confidence isn't about reaching some mythical destination—it's about embracing the ongoing cycle of challenge, growth, and renewed challenge at higher levels. Ready to transform how you approach difficult situations? This conversation might just be the turning point.

Save on the best supplement in the game: https://gorillamind.com/MISFIT

Listener Q&A: Injuries, Hyrox, Bodyfat %, Mobility, Supersets, Identifying Weaknesses, FAQs - E.368

Misfit Athletics — Tue, 16 Sep 2025 17:00:00 GMT

Does pushing your fitness to the extreme eventually circle back to poor health? How do elite athletes train through injuries and still perform at their best? When does scaling a workout become self-sabotage? The Misfit Athletics podcast tackles these thought-provoking questions and more in this comprehensive Q&A episode.

Drawing from their experience coaching Games-level athletes, the hosts share remarkable insights on injury management during competition season. They reveal how athletes have achieved their highest placings while working around significant limitations, emphasizing the power of creative programming, technique refinement, and maintaining general physical preparedness. The practical strategies they outline apply equally to competitive and everyday athletes looking to train through nagging issues without compromising long-term health.

The episode delves into the fascinating intersection of fitness and health, questioning whether there's a point where pursuing extreme fitness becomes counterproductive. Using examples from special operations forces and professional athletes, they examine how sustained physical stress can lead to hormonal disruption and other health consequences despite peak physical appearance and performance.

Perhaps most valuable for everyday athletes is their detailed breakdown of workout stimulus and pacing. By clearly defining duration categories, pacing approaches, and stimulus types (cardio, gas tank, muscle endurance), they provide a framework that helps athletes make intelligent scaling decisions. This knowledge empowers listeners to maximize their training effectiveness regardless of fitness level.

Throughout the conversation, the hosts balance technical expertise with practical wisdom, addressing questions about body fat percentages, running preparation, weakness identification, and even the irreplaceable benefits of sled training. Their willingness to engage directly with community questions reflects their commitment to supporting athletes at all levels.

Whether you're a competitive CrossFitter looking to optimize your performance or someone simply trying to make more informed training decisions, this episode delivers actionable insights that will transform how you approach your fitness journey. Listen now to gain the knowledge that can help you train smarter, not just harder.

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Training Smart AND Hard on Machines: The Misfit Gears Matrix 2.0 - E.367

Misfit Athletics — Tue, 09 Sep 2025 17:00:00 GMT

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CrossFit Games Programming Breakdown - E.364

Misfit Athletics — Tue, 05 Aug 2025 19:00:00 GMT

The evolution of CrossFit Games programming tells us everything about what elite fitness truly means. In our deep dive into the 2025 CrossFit Games workouts, we uncover how traditional movements executed at extraordinary levels continue to define the sport's pinnacle.

This breakdown reveals fascinating patterns: running dominated as the most programmed movement (appearing three times), while foundational gymnastics elements like toe-to-bar, handstand walks, and bar muscle-ups created appropriate tests without relying on exotic skills. The weightlifting components showcased remarkable strength standards – numerous men squatting over 500 pounds and women exceeding 300 pounds, often after completing grueling previous events.

What stands out most is the time domain distribution, with 67% of events lasting under 10 minutes and only one true endurance test. This pattern has remained consistent throughout CrossFit Games history (62% historically falling into the short time domain), suggesting that the ability to repeatedly perform at extreme intensity levels throughout a weekend defines elite fitness as much as any single capacity.

The programming brilliance shines in workouts like "Running Isabel," where the perfect combination of running and snatches created just the right challenge, with athletes making strategic decisions about when to break sets while battling visible hypoxia. Similarly, the "Albany Grip Trip" combined 2000 meters of running with 60 heavy deadlifts and 550 feet of handstand walking – a combination that would seem impossible to most, yet was completed in around 11 minutes by top competitors.

For CrossFit enthusiasts at any level, the takeaway is clear: mastery of fundamentals across varied time domains is the path to fitness excellence. Even at the highest levels, it's not about specialization in exotic skills, but rather expressing basic movements with extraordinary intensity, efficiency, and capacity.

Ready to elevate your own training? Follow Misfit Athletics programming at Strivee or Fitter through the link in our bio.

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Syndicate Crown Preview: The Art of Programming - E.355

Misfit Athletics — Wed, 28 May 2025 14:00:00 GMT

How much does the time of day affect your workout performance? According to our latest deep dive, it could be impacting your results by as much as 25-30%.

During this illuminating episode, we unpack the fascinating relationship between mental load and physical output. Even with perfect nutrition, hydration, and recovery, the accumulated stress of daily life dramatically alters how your body responds to training stimuli. The science is clear—mental and physical resources pull from the same reserves, making that evening workout feel disproportionately difficult compared to your morning sessions.

We examine how this phenomenon affects athletes across all levels, from CrossFit Games competitors to everyday fitness enthusiasts. The tendency to misinterpret these normal performance fluctuations leads many into negative feedback loops, where one disappointing session breeds another. Learning to observe these challenges objectively rather than judgmentally becomes as critical as any programming or nutrition strategy.

Between previewing the exceptionally well-designed Syndicate Crown workouts and analyzing what makes effective competition programming, we reveal why a workout that appears identical on paper feels completely different at 9am versus 7pm. For coaches and athletes alike, understanding these patterns provides invaluable insight into optimizing training schedules and maintaining consistent progress.

Whether you're following our newly launched offerings on Strivee or simply trying to maximize your results in the gym, this episode offers crucial perspective on working with—rather than against—your body's natural performance rhythms. Listen now to transform how you approach your training schedule and mental preparation.

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Off-Season Block 2: Building Strength for the Long Game - E.354

Misfit Athletics — Wed, 21 May 2025 15:00:00 GMT

The long-awaited Off-Season Block 2 program launches May 26th, bringing exciting changes to Misfit Athletics' programming structure and delivery platforms.

We're thrilled to announce three new subscription tiers tailored to different athlete needs: Pro ($69/month) for elite athletes with two daily sessions and direct coach access through Telegram; Comp ($49/month) bundling Hatchet, Masters, and GPP together for maximum flexibility; and standalone GPP ($29/month) for busy professionals seeking general fitness. Additionally, we're expanding beyond Fitter to offer programming through Strivee, giving athletes their choice of platforms.

The cornerstone of Off-Season Block 2 is the Texas Method back squat program, proven to add 20-40 pounds to your 5RM over nine weeks when approached strategically. The program balances Olympic lifting technique work through tempo pull cleans and positional snatches with heavy pressing and supplementary strength work. For athletes following the conditioning bias track, expect structured zone 2 training and multi-gear conditioning pieces designed to develop proper pacing.

This program continues our emphasis on C2 bike training and running – essential tools for developing the metabolic capacities needed at the highest levels of competition. We're structuring conditioning sessions to help athletes understand and implement the Gears Matrix concept, creating consistency in intensity across varying time domains.

Perhaps most inspiring is the continued success of our Hatchet program, with athletes qualifying for semifinals three years running while balancing full-time careers. This demonstrates that following the appropriate program for your situation can lead to remarkable results without requiring a professional's schedule.

Ready to make meaningful improvements during this critical off-season period? Visit misfitathetics.com to select your program and start building the foundation for next year's competitive success.

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WFP: The Fitness Battle in Indy - E.353

Misfit Athletics — Wed, 14 May 2025 18:00:00 GMT

What happens when an entirely new fitness competition bursts onto the scene with high production values and a roster of elite athletes? We take you inside the inaugural World Fitness Project (WFP) event in Indianapolis for a comprehensive, no-holds-barred review of this potentially game-changing addition to the competitive fitness landscape.

Drawing from firsthand experience at the event, we dissect everything from the competition programming to production quality, athlete treatment, and media access. The verdict? Surprisingly smooth operations for a first-time event, with punctual heats, excellent warm-up spaces, and professional staff that created a positive athlete experience throughout. The programming leaned heavily toward pulling gymnastics with a preference for shorter time domains—a consistent thread that's emerging across competitive fitness.

What stood out most was the incredible closeness of the field. The fitness level demonstrated was so uniform that athletes were separated by mere seconds, with dramatic moments like the men's leader dropping to fourth place on the final event due to a single missed lunge. This speaks volumes about how the sport has evolved, where formerly "outlier" performances have become the standard across entire fields of elite competitors.

But the bigger question looms: can events like this capture the casual fan? Despite excellent execution, attendance appeared moderate, particularly on Friday and Sunday. We explore the challenge of explaining "what this is" to potential spectators outside the fitness community bubble and discuss what might be needed for long-term growth in a crowded competition landscape.

Whether you're curious about alternatives to the CrossFit Games or simply interested in the evolution of competitive fitness, this episode offers valuable insights into what may be the future of the sport. Have you watched any WFP events? Let us know your thoughts on how these newer competitions compare to established formats!

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The Champion Mindset: 25.2 - E.344

Misfit Athletics — Tue, 11 Mar 2025 16:00:00 GMT

When your entire competitive season hinges on making semifinals cutlines, what's stopping you from giving everything you've got? In this no-holds-barred analysis of CrossFit Open 25.2, the Misfit Athletics coaches dive deep into the psychology behind workout redos and the disconnect many athletes experience between their stated goals and their actions.

Through real examples from the Misfit community, we explore how seemingly small decisions—like whether to redo a workout when you're hovering near qualification cutoffs—reveal profound truths about competitive mindset. As one coach bluntly puts it: "If your goal is to qualify for semi-finals and you are potentially on the fringe with a workout to go, why would you ever leave that to chance?" This episode isn't just about workout strategy; it's about honest self-assessment and ensuring your behaviors align with your ambitions.

The episode features detailed performance analysis comparing the 2022 version of this workout with this year's results, showing modest improvements at all levels of the leaderboard. We celebrate standout performances from Brandon True, Paige Semenza, and Jack Strum while providing actionable insights for athletes of all levels. Perhaps most valuable is the discussion of what makes 25.2 such an excellent benchmark—accessible enough for everyone to participate while clearly demonstrating the enormous gap between everyday athletes and elite performers.

Looking ahead to 25.3, we discuss the leaked workout format potentially featuring rowing, wall walks, and deadlifts, examining the strategic implications and addressing concerns about competitive integrity when workouts leak early. Whether you're gunning for semifinals or simply trying to surpass your personal goals, this episode delivers the perfect blend of technical analysis, psychological insight, and competitive wisdom to help you finish the Open strong.

Ready to take your training to the next level? Visit misfitathleticS.com to start your free trial or check out our semifinals prep program for those with competitive aspirations.

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We Answer Your Questions - Q&A Episode - Ep.198

Misfit Athletics — Mon, 11 Oct 2021 15:00:00 GMT

We answer questions from Misfits and cover everything from Sherb's terrible grip to tips for improving as an athlete and how to prepare for competitions. It's the Q&A Episode of The Misfit Podcast!

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Cody Mooney On His Crossfit Games Rookie Experience - Episode 30

Misfit Athletics — Thu, 21 Sep 2017 13:19:05 GMT

After years of hard work and close calls, Cody Mooney qualified for the 2017 Crossfit Games. Cody sits down with his coach Drew to talk about his experience from start to finish, lessons learned, high points and low.

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Post Open Cycle 2 Podcast

Misfit Athletics — Mon, 12 Jun 2017 04:26:37 GMT

Post Open Cycle 2 Podcast by Misfit Athletics

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Who's Judging You? - Ep312

Misfit Athletics — Tue, 25 Jun 2024 15:00:00 GMT

This week the goon squad is taking a look at what role judgement plays in the lives of athletes pursuing their goals and talk about some ways to find value systems that help you grow both in the gym and as a person.

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Recovering from Injury with Alexis Johnson - The Unprepared Podcast

Misfit Athletics — Mon, 13 Jul 2020 17:00:00 GMT

We talk to the first lady of Misfit Alexis Johnson about maintaining a work/training balance and how she's dealing with the recovery from a season-ending Achilles tear.

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Bringing Endurance Training to Your Gym with guest Coach Chris - Misfit Coaches Podcast Ep240

Misfit Athletics — Mon, 10 Oct 2022 13:00:00 GMT

Running a purely endurance class at your Crossfit Gym may seem odd at first but we're here to tell you what it has done for our community.

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Your Questions Answered - Q&A Episode

Misfit Athletics — Mon, 22 Jun 2020 14:00:00 GMT

Thanks for all of the great questions we received on Instagram! In this episode, we cover topics from training as a masters athlete, to getting better at the Assault Bike to nutrition during your training days. Enjoy.

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Crossfit Open 21.2 Announcement - Tips and Breakdown - Ep.171

Misfit Athletics — Fri, 19 Mar 2021 14:00:00 GMT

Crossfit Games Open 21.2 is here! Misfit HQ coaches break it down and share their tips for success in movement and mindset.

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Don't Train in a Bubble - Ep.241

Misfit Athletics — Mon, 31 Oct 2022 12:00:00 GMT

Do you do your Crossfit training in a bubble without ever sharing scores, or looking at other athletes scores? This could be limiting valuable moments to increase your athlete IQ. On this weeks podcast we talk about it!

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Competition Block 2 is Here! - Ep.175

Misfit Athletics — Wed, 14 Apr 2021 20:00:00 GMT

Whether you're a semifinals qualifier or your competition season ended with the Open or Quarterfinals, Competition Block 2 will be your opportunity to set yourself up for the future. We've got some exciting things coming to the blog for the coming training block and the guys are here to tell you all about it!

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Crossfit Games Prep for Everyone?! Competition Block 3 is HERE! Ep.181

Misfit Athletics — Mon, 31 May 2021 13:00:00 GMT

Thats right! It's time for another training phase and this time it's COMPETITION BLOCK 3.

Drew, Hunter and Sherb sit down and talk about what you can expect from this next block of training (hint hint: it's Games prep!)

Enjoy!

Have feedback or show suggestions? Shoot us an email at podcast@misfitathletics.com

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Catching up with Caroline Conners - The Unprepared Podcast

Misfit Athletics — Sun, 26 Jul 2020 20:00:00 GMT

The guys catch up with Misfit Athlete and Coach Caroline Conners about training, the unknown Games season and what life is like in the year 2020

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Instagram QA Episode

Misfit Athletics — Tue, 23 Feb 2021 00:00:00 GMT

On today's episode we answer your questions from Instagram!

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Testing, Training, Competing: Knowing the difference and getting the most from each - E.382

Misfit Athletics — Wed, 07 Jan 2026 10:00:00 GMT

Testing. Training. Competing.
They sound interchangeable—but confusing them is one of the fastest ways to stall your progress.

In this episode of The Misfit Podcast, Drew and Paige break down:

What testing, training, and competing actually are
Why each one exists (and when it doesn’t)
How ego, pacing, and athlete IQ derail results
How to use data, RPE, and strategy to actually get better
The dangerous gray area of “throwing down” too often

This conversation is part philosophy, part practical coaching clinic—covering everything from AMRAP math and baseline tests to why intensity without intention kills adaptation.

Whether you’re prepping for the Open, Quarterfinals, or just want to train smarter without burning out, this episode will change how you approach your workouts.

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I Qualified for the Crossfit Games Doing Affiliate Class w/ Jessie Williams - Ep.311

Misfit Athletics — Tue, 18 Jun 2024 18:00:00 GMT

This week on the podcast we are joined by Jessie Williams, owner of Crossfit Switchback and Crossfit Games qualifier in the 35-39 division.

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Should You Program for Yourself? - The Unprepared Podcast

Misfit Athletics — Mon, 19 Oct 2020 12:00:00 GMT

On today’s podcast the usual suspects talk about a potentially contentious, highly personal, moderately sensitive topic: should you be programming for yourself? As with life’s most important questions, the answer is usually: it depends. Today is no exception, but we’ve got some insight that may help clarify this murky topic.

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Coaching Athletes for Long-Term Success - Crossfit Affiliate Programming Ep.273

Misfit Athletics — Mon, 31 Jul 2023 12:00:00 GMT

On this week's episode of The Misfit Podcast, we dive deep into CrossFit affiliate programming and coaching. Learn about our approach to scaling workouts, building progressive CrossFit programming, and tips for fostering an inclusive, thriving box community. We also are highlighting the upcoming phase of Team Misfit's Crossfit Affiliate programming - Phase 1!

We discuss:

CrossFit benchmark workouts & testing
Programming for various CrossFit skill levels
Improving endurance for CrossFit training
Mastering basic movements like push-ups & pull-ups
Coaching and cues for gymnastics skills
Fostering a cohesive CrossFit community
Getting the most out of competitor programming
CrossFit training accessories & equipment
And more!
Whether you're a CrossFit athlete, coach, gym owner, or enthusiast, join us as we break down all things related to effective and inclusive CrossFit programming.

Interested in getting your gym on Team Misfit's program? Head to teammisfit.com

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Whatever it Takes w/ Semifinals Athlete Brandon True - E.358

Misfit Athletics — Tue, 17 Jun 2025 18:00:00 GMT

What would happen if you decided that something was possible instead of impossible? Brandon True's remarkable transformation from struggling CrossFit athlete to two-time semifinals competitor provides a compelling answer to that question.

Brandon's journey began with a casual bet against two 40-year-old CrossFitters who claimed they could beat him in a workout. His competitive spirit ignited, Brandon dove headfirst into CrossFit with the ambitious goal of reaching the CrossFit Games. Little did he know the mental and physical challenges that awaited him on this path.

The turning point came after his first semifinals appearance in 2023, where he finished near the bottom of the field. "I felt like I didn't belong there," Brandon reveals, describing both his performance and physical appearance compared to other competitors. This painful experience became the catalyst for profound change. Working closely with coach Drew Crandall, Brandon embarked on a comprehensive transformation that addressed everything from his nutrition to his mindset.

One of the most fascinating aspects of Brandon's story is his battle with self-limiting beliefs. Despite being exceptionally strong – with impressive numbers in cleans, squats, and deadlifts – Brandon struggled with movements like snatching. When faced with a heavy Isabel workout during qualifying, his initial reaction was "I can't do this." Yet through a powerful mindset shift and targeted coaching, he completed what he thought impossible, proving that many performance limitations exist primarily in our minds.

Perhaps most remarkable was Brandon's transformation in running workouts. After finishing last in a running event at his first semifinals, Brandon made a life-changing decision: "I will never come in last place in a running workout again." Through dedicated aerobic development and mental toughness, he turned his greatest weakness into a competitive strength.

What's your impossible challenge? What would happen if you simply decided it was possible? Take inspiration from Brandon's journey and discover what might be waiting on the other side of your self-imposed limitations.

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FLASHBACK EPISODE - 5 Ways to Use Summer to Improve Your Health - The Misfit Project E21

Misfit Athletics — Mon, 27 Apr 2020 15:00:00 GMT

Today’s episode is very much about getting back to basics and using this great weather to entice some extremely healthy situations. Summer gives us an opportunity to clear out the distractions and spend some meaningful time outside with the people we enjoy. It can be a real battle to avoid the technology that pulls us away from each other in the colder months, but there’s nothing better than taking your meals out to a deck or picnic table to remember why we chose to surround ourselves with these people in the first place. Not to mention how much easier it is to make some great tasting AND nutrient dense food with the grill being back in play for most of us. With our relationships easily improved by such a simple concept, we can move on to bolster our ability to use the sun to set our body clocks. Building on morning sunshine with outdoor activity to help tire us out and then spending that time outside in the evening is a recipe for a lovely exhaustion and melatonin cocktail.

The great outdoors, or whatever your comfort zone allows, is a great place to learn how to meditate for a bunch of reasons mentioned in the podcast. We can also take a new approach to mindfulness for the type A personality just by getting out there for a nice long walk. A staggering amount of the great thinkers of our time built their robust mental reserves through a lot of walking. Last but certainly not least is the significantly improved ability to take our movement practice outside. Think of how many of the previous “boxes” mentioned check themselves off when we take our fitness into the sunshine.

We hope you enjoy this back to basics check-in on the fundamentals of the Misfit Project.

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Coach Knows Best - 3 Ways to Get Buy-in From Your Athletes - The Coaches Podcast

Misfit Athletics — Mon, 14 Sep 2020 18:00:00 GMT

In today’s Coach’s podcast, Hunter and Sherb talk about three key ways to get buy-in from your athletes when they come into class. Whether it’s trying to do weights that are too heavy or movements an athlete isn’t ready for, being able to communicate that you care and that you’re looking out for their best interest is a topic every coach needs to know how to navigate.

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Misfit Mind: Finite & Infinite Games - E.2

Misfit Athletics — Fri, 19 Dec 2025 18:00:00 GMT

In this episode of the Misfit Podcast, Drew takes a deeper dive into this week’s Misfit Mind post through the lens of Finite and Infinite Games by James Carse.

Most people don’t fail from lack of effort.
They fail because they need the work to end.
Using examples from training, sport, business, and creative work, this episode explores the difference between playing to win and playing to continue—and why applying finite expectations to infinite pursuits leads to burnout, frustration, and unnecessary quitting.

Rules change.
Bodies change.
Life changes.

If you’re still playing the game, adaptability isn’t optional—it’s the whole point.

This is a short-form, reflective episode meant to challenge how you frame progress, setbacks, and long-term growth—and to remind you that the goal isn’t finishing. It’s staying in it long enough to matter.

See you there, Misfits.

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Finding Balance and Getting PR's 10 Years into Crossfit with Alexis Johnson - Ep.245

Misfit Athletics — Mon, 05 Dec 2022 12:00:00 GMT

This week on the Misfit Podcast we are joined by Crossfit Games athlete and Misfit OG Alexis Johnson. The goon squad talks with Alexis about how she has been finding a better balance between life and training and whats helping her get PR's 10 years into her Crossfit career.

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GOAL SETTING - The Unprepared Podcast Episode 3

Misfit Athletics — Wed, 05 Jun 2019 23:30:33 GMT

The Importance of Goal Setting From the Unprepared Podcast

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The 2020 Crossfit Games are HERE! Crossfit Games Workouts Breakdown

Misfit Athletics — Fri, 18 Sep 2020 17:00:00 GMT

Stage 1 of the 2020 ONLINE Crossfit Games are finally here and to say that we're excited is an understatement. Drew and Hunter breakdown the announced workouts in today's episode of the Misfit Podcast.

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Phase 8 Q&A Podcast - Your Questions Answered!

Misfit Athletics — Mon, 02 Nov 2020 20:00:00 GMT

Phase 8 is here and kicked off today, so we wanted to provide you all a chance to get your questions answered. We had some really great questions in this one and even if you didn't ask one there are some great knowledge bombs in this episode. Enjoy!

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Crossfit Games Qualifier Caroline Conners - Ep.183

Misfit Athletics — Sun, 13 Jun 2021 17:00:00 GMT

Last weekend at the close of the Granite Games Caroline Conners officially became a Crossfit Games qualifier. Caroline has been a part of the Misfit family since the day she walked into a Crossfit gym for the first time and we couldn't be more proud. Drew, Hunter and Sherb talk to Caroline about her journey and about her Granite Games experience.

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Recapping the 2023 CrossFit Games: Events, Programming and What's Next - Ep.274

Misfit Athletics — Sat, 12 Aug 2023 16:00:00 GMT

Aaaaand we're BACK from the 2023 Crossfit Games! On this episode the goon squad talks about their experience in Madison and breakdown the Crossfit Games programming and talk about what the future could look like.

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THE CBD EPISODE with Brady Bell, Founder of Pure Spectrum CBD - The Misfit Project

Misfit Athletics — Wed, 09 Oct 2019 16:00:00 GMT

We are super excited to announce our new partnership with Pure Spectrum CBD! We flew out to beautiful Colorado to sit down with Pure Spectrum founder Brady Bell to talk about his story and how we believe Pure Spectrum can help athletes with their recovery.

If you're interested in trying out their products, visit purespectrumcbd.com
Use code MISFIT at checkout to save some dollars!

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Crossfit Games Open 16.4 Tips - Episode 22.4

Misfit Athletics — Fri, 18 Mar 2016 15:39:57 GMT

The guys discuss strategy approaching Crossfit Games Open 16.4. Kill it y'all.

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New Years Resolutions - Ep.207

Misfit Athletics — Mon, 03 Jan 2022 13:00:00 GMT

Happy Phase IV Day! Today on the podcast Drew, Hunter and Sherb talk about their resolutions for the new year both in the gym and out.

Want to make sure you're ready when the Crossfit Game Open and Quarterfinals come around? Join us for Phase IV at MisfitAthletics.com! Sign up today and start your 2 week free trial.

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Competition Block 3 Podcast - The Misfit Podcast Ep.225

Misfit Athletics — Mon, 06 Jun 2022 15:00:00 GMT

It's that time again, time for a new Crossfit training Phase by Misfit Athletics. Drew, Hunter and Sherb are here to tell you what to expect in our upcoming training phase, Competition Block 3.

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The Next Phase of Training | Comp Block 2 - The Misfit Podcast Ep.218

Misfit Athletics — Tue, 29 Mar 2022 15:00:00 GMT

The Crossfit Games Open and Quarterfinals have come to an end and we are on to our next phase of training, Comp Block 2! Wether you are getting ready for Crossfit Semifinals or are just beginning your offseason, Comp Block 2 will give you the opportunity to dig into some weaknesses and get fit.

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Get Ready for Crossfit Quarterfinals - Ep.249

Misfit Athletics — Mon, 02 Jan 2023 13:00:00 GMT

Are you ready to crush the Crossfit Games Quarterfinals this year? Misfit Athletics is here to help with our Quarterfinal Prep program, starting January 9th. This program is specifically designed to help you perform your best in the Open or Quarterfinals.

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We answer your questions! Q&A Ep.220

Misfit Athletics — Mon, 11 Apr 2022 14:00:00 GMT

We gathered some great questions on our Discord community and Instagram. Thanks everyone who submitted for our Q&A Podcast episode!

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Coaching Athletes of ALL Levels: How We Make It Work - Affiliate Phase 2 - The Misfit Podcast Ep.280

Misfit Athletics — Fri, 29 Sep 2023 16:00:00 GMT

This week on the podcast we're talking about how to effectively program for and coach a wide range of athletes - from beginners to CrossFit Games athletes - in an affiliate gym setting.

If you have members who love seeing progress give Phase 2, our 7-week Crossfit Affiliate program a try at your box! Sign up at teammisfit.com/subscribe

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Crossfit Games Open 21.1 Announcement Podcast - Tips and Breakdown - Ep.170

Misfit Athletics — Fri, 12 Mar 2021 05:00:00 GMT

We're back! The Open is here and what a first workout of 2021. The Misfit HQ coaches are here to talk through best practices and what to expect.

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Crossfit Games Open 18.2 Announcement Podcast - Episode 41.2

Misfit Athletics — Fri, 02 Mar 2018 15:41:05 GMT

Crossfit Games Open 18.2 Announcement Podcast - Episode 41.2 by Misfit Athletics

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Be Brilliant at the Basics - The Coach's Podcast E2 by Team Misfit

Misfit Athletics — Mon, 21 Oct 2019 18:00:00 GMT

In this week's episode, we talk about why it's so important for both coaches and members to remember that no matter how advanced they become, being awesome at the most basic stuff is what moves the needle for everyone. As a coach, you have to have a wide array of tools to communicate with different learners and the wherewithal to know what motivates your members.

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ARKHAM: New Misfit Affiliate Phase - E.366

Misfit Athletics — Tue, 02 Sep 2025 17:00:00 GMT

The 2026 season kicks off with Arkham Phase, a meticulously designed training cycle that builds on summer programming while introducing new movement biases to create well-rounded CrossFit athletes.

Drew and Hunter dive deep into the front squat and squat clean focus of this phase, explaining how these movements represent a logical progression from the deadlift and back squat work of previous cycles. "The front squat is probably the most accessible squat that also does an exceptional job of midline work," Hunter explains, highlighting how this positioning demands upright posture and core engagement while providing natural feedback—if an athlete loses position, the barbell simply falls.

The gymnastics bias shifts to toes-to-bar, offering a foundation for developing proper kipping technique without the shoulder injury risks associated with other movements. This focus serves both newer athletes working on basic positions and experienced athletes building capacity through volume. Meanwhile, the conditioning bias expands beyond pure running to include mixed machine work—rowing, biking, skiing—creating varied stimulus that prevents monotony.

What sets Misfit's programming apart is the 80/20 principle at work: while movement biases make up only 20% of the program, the remaining 80% consists of foundational CrossFit elements—couplets, triplets, and heavy lifting—that drive overall fitness gains. The coaches reveal how this approach produces remarkable results, with athletes hitting PRs in benchmark workouts like Fran and maximal lifts at levels that would have been unthinkable years ago.

For affiliate owners and coaches, the podcast offers valuable insights into member retention through tools like the Competitor Extra programming and special events like Hell Week. "I like the idea of people getting excited for a specific thing," Drew notes, "because otherwise we're kind of just maybe a little bit of groundhog's day at a CrossFit gym."

Try Misfit Affiliate programming with a two-week free trial at teammisfitcom—experience a program that delivers results through smart programming, intentional progressions, and the perfect balance of structure and variance.

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Test and Retest Your Fitness - Ep.242

Misfit Athletics — Tue, 08 Nov 2022 13:00:00 GMT

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Will CrossFit's New Rules Shake Up the Leaderboard? - Ep.286

Misfit Athletics — Mon, 20 Nov 2023 18:00:00 GMT

With changes coming to the CrossFit Games season being announced, we analyze how having more athletes qualify could lead to surprises on the leaderboard. We discuss whether the top athletes will remain on top.

Thanks for listening!

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Brilliance in the Basics - The Coaches Podcast Ep.248

Misfit Athletics — Mon, 26 Dec 2022 15:00:00 GMT

This week on the coaches podcast Team Misfit coaches Sherb, Kyle and Hunter talk about the upcoming training phase of Misfit Athletics Affiliate programming as well as finding brilliance in the basics with your athletes and affiliate members.

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The Misfit Project Revisited Part 1 with Caroline Conners - Ep.221

Misfit Athletics — Mon, 18 Apr 2022 17:00:00 GMT

On this weeks episode we are joined by Crossfit Games athlete and honorary goon squad member Caroline Conners. Caroline and the squad revisit the principals of the Misfit Project and talk about ways that they are incorporating them into their lives both in the gym and out.

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Drew and Sherb Answer Your Questions! - Ep.180

Misfit Athletics — Mon, 24 May 2021 13:00:00 GMT

That's right, it's time for another Q&A Podcast! We got a lot of great questions this time from all of you on Instagram. Enjoy!

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Competition Block One Starts Monday! - Programming - Competition Season Series E5

Misfit Athletics — Sat, 13 Feb 2021 20:00:00 GMT

With the return of the Open and the Games season comes the return of the Open schedule, but this year's in-season program is going to look a little different than in past years, so the guys sit down to talk about programming as well as what you can expect moving through Competition Block 1 starting next Monday!

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Keep. Showing. Up. w/ Paige Semenza - E.363

Misfit Athletics — Wed, 30 Jul 2025 18:00:00 GMT

What happens when you're at the pinnacle of your sport and suddenly your body betrays you? Seven-time CrossFit Games athlete Paige Semenza takes us through her remarkable journey of injury, adaptation, and triumph that culminated in her best Games finish yet—despite training through debilitating back and shoulder injuries.

The conversation starts with Paige revealing the moment in April 2023 when she felt that dreaded "pop" in her back during a deficit deadlift, just weeks before semifinals. Rather than surrendering to circumstance, she and her coach completely reimagined her training, focusing exclusively on pain-free movements while bringing maximum intensity to whatever limited exercises she could perform. Remarkably, this approach carried her through qualifications and to a ninth-place finish at the Games.

Just as her back issues were resolving, Paige encountered a devastating rotator cuff injury that severely limited her ability to perform pressing movements and pulling gymnastics—cornerstones of competitive CrossFit. Through cortisone shots and modified preparation, she navigated a grueling schedule of competitions while her body was screaming for rest.

What makes this episode truly special is Paige's raw honesty about the mental toll of training through injury. "I felt like a different person," she confesses about competing at World Fitness Project while physically compromised. The rebuilding process that followed—focused on conventional strength movements and patient progression—reveals profound insights about fitness development that challenge the "more is better" approach.

Perhaps most inspiring is Paige's philosophy on consistency: "I'm going to give myself grace when I show up, and whatever I can give that day, I'm going to be proud of." This balanced approach has enabled her to maintain progress through immense challenges and eventually return stronger than before.

Whether you're a competitive athlete or someone navigating your own fitness setbacks, Paige's journey offers valuable lessons about adaptability, mental fortitude, and the power of showing up day after day—regardless of circumstances.

Ready to train like a Misfit? Our free trials are available on Strivee and Fitter for a limited time. Experience our programming and join our community of dedicated athletes working toward their own breakthroughs.

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2026 Season Programming & Phase Zero - E.362

Misfit Athletics — Tue, 22 Jul 2025 19:00:00 GMT

The CrossFit Games season might end in August, but the journey to the 2026 season begins July 28th with Misfit's Phase Zero. This critical five-week baseline testing period establishes your starting point across strength, skill, conditioning, and workout proficiency before launching into nine-week training phases designed to systematically build your competitive engine.

In this comprehensive roadmap episode, we break down exactly how Misfit programming is structured, revealing the strategic progression of movement biases, energy systems development, and lifting protocols that build throughout the training year. The cornerstone of our approach is what we call "Murderer's Row" - the movements that consistently appear in competition and determine success at every level. For 2026, we've refined these focus areas based on extensive analysis of recent competition trends and athlete performance data.

Beyond just movements, we explore how monostructural conditioning progresses from zone two capacity-building in Phase One to aerobic efficiency work in Phase Two, culminating with anaerobic power development in Phase Three. We also introduce the new Misfit Aerobic Threshold Test (MATT), a 40-minute assessment designed specifically for CrossFitters who can't sustain the same percentage of threshold as pure endurance athletes in traditional FTP tests.

Perhaps most valuable is our discussion on training maxes versus ego-driven numbers - why basing your percentages on what you can lift "any given day" leads to better development than chasing numbers you hit once under perfect conditions. Whether you're targeting the Open with our Hatchet program or aiming for Semifinals and beyond with Pro, this episode provides the framework for understanding how each piece of the training puzzle fits together.

Want to experience the Misfit approach firsthand? We're offering a 7-day free trial through August 3rd on both our Strivee and Fitter platforms. Start your 2026 season journey with us and discover why our systematic programming produces consistently exceptional results across all competitive levels.

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All Hail Linear Progression! - E.357

Misfit Athletics — Tue, 10 Jun 2025 19:00:00 GMT

Imagine training for years but never truly reaching your potential. This episode reveals why linear progression—the simple concept of systematic improvement—might be the missing piece in your fitness journey.

We begin by introducing "The Ramp Theory," a powerful visualization tool that explains why so many athletes fail to progress despite consistent training. Picture yourself as a cyclist facing a massive jump. Starting at the bottom with no momentum leads to failure; beginning high on the ramp with enough runway creates the momentum needed for success. This metaphor perfectly captures how proper progression sets you up to surpass previous limitations.

What makes linear progression so effective is its versatility across all training domains. For strength work, we explore multiple variables beyond simply adding weight—increasing reps, sets, improving technique, or manipulating rest periods. We share specific rules for accessory work that prevent plateaus and build sustainable progress. Machine-based conditioning offers perhaps the clearest application through the Gears Matrix, allowing precise improvements in pace, wattage, or RPMs across different energy systems.

The conversation takes a fascinating turn when we discuss applying these principles to metcons, skill work, and even mobility. By identifying specific variables to track and improve within complex workouts, you can continue progressing where most athletes plateau. For gymnastics and technical movements, we emphasize breaking skills into component parts and progressively checking more boxes over time.

Perhaps most importantly, we address the mindset needed for long-term success. The athletes who consistently improve year after year aren't necessarily those with the most natural talent—they're the ones who understand that progress comes from small, consistent improvements accumulated over time. They prioritize proper technique over ego, building foundations that support continuous growth rather than chasing short-term numbers on the whiteboard.

Whether you're struggling with plateaus or simply want to maximize your training efficiency, this episode provides a framework that works for athletes at any level. Tune in to discover how to create momentum in your training and finally break through barriers that have held you back.

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COVID19 - Misfit Project #46

Misfit Athletics — Fri, 22 May 2020 17:00:00 GMT

This week on the Misfit Project we dig into our response to the pandemic. We cover the basics of what we currently know about risk factors and what you can do about them for yourself and everyone around you.

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Current State of 'Crossfit'

Misfit Athletics — Thu, 11 Jun 2020 18:00:00 GMT

This special edition podcast is very much a departure from what you're used to hearing from Misfit Athletics. With the level of unease in our community, we decided to execute on your request for a reaction to current events. More than anything, we cover ideas that we hope you will entertain as a part of having meaningful conversations surrounding diversity and inclusion in our community, and whether CFHQ deserves your support in the future.

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Choose your own adventure & Games training for everyone?? PHASE V IS HERE!

Misfit Athletics — Fri, 29 May 2020 18:00:00 GMT

Aweeee yeeaa, Phase V is live! This year’s Games Prep Phase brings with it some unique elements that include a choose-your-own-adventure style of training as well as some important changes to workout descriptions, weekly work, and even more. We address what may be our most unique training phase to date, how you can get a steep discount on a Complete subscription, and more.

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The Misfit Ladies

Misfit Athletics — Thu, 28 Jun 2018 20:23:23 GMT

Seth sits down with Crossfit Games qualifiers Chyna Cho, Kenzie Riley and Paige Semenza to talk about their regionals experiences, futures and favorite snack foods!

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What Makes a Great Crossfit Affiliate Program? - Ep.303

Misfit Athletics — Tue, 02 Apr 2024 21:00:00 GMT

What does the programming at your Crossfit gym look like? It's important when programming for a Crossfit affiliate that you are able to give members of all experience and fitness levels a great workout.In this weeks episode the Misfit coaches talk about the upcoming Misfit Athletics Affiliate Programming Phase starting April 29.

Sign up for Crossfit Affiliate Programming at http://TeamMisfit.com

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Post Crossfit Open Wrap Up Podcast - Ep.173

Misfit Athletics — Thu, 01 Apr 2021 02:00:00 GMT

The Open is a WRAP and the next phases of competition are coming. The Misfit HQ coaches are here to shout out our top Misfits in the Open, announce the winner of the Assault Bike Pro giveaway and talk about what comes next for you all!

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Misfit Origins: Sherby - Ep 308

Misfit Athletics — Mon, 20 May 2024 15:00:00 GMT

On this weeks episode, something a little different. We're talking Misfit Origin Stories. This week we're going to get to know Sherb a bit better talking about his Crossfit story and what makes him tick.

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Quarterfinals Weekend & Introducing Team Misfit 2021 - Ep.174

Misfit Athletics — Mon, 12 Apr 2021 22:00:00 GMT

Crossfit Quarterfinals weekend is a wrap! We talk about how the weekend went, what we saw from our Misfits and are stoked to introduce you to Team Misfit 2021!

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Misfit Listener Check-in: Your Questions Answered - Ep.294

Misfit Athletics — Mon, 29 Jan 2024 16:00:00 GMT

On this weeks episode of the Misfit Podcast we're checking in with YOU the listeners. We're fielding a handful of questions from our discord channel, covering topics that range from Goal Setting in CrossFit Training to Performance Improvement and Self-Assessment. Hope you enjoy!

Like the podcast? Want to leave us a voice message? Head to http://themisfitpodcast.com

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Cycle 3 Podcast!

Misfit Athletics — Mon, 04 Dec 2017 16:43:01 GMT

It's that time of year again, Cycle 3! We are 1 step closer to the Open and this cycle will definitely reflect that.

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Crossfit Open 24.2 Recap with Caroline Spencer - Ep.300

Misfit Athletics — Tue, 12 Mar 2024 18:00:00 GMT

This week on the podcast we're recapping Crossfit Open 24.2 with special BIRTHDAY GIRL Caroline Spencer.

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Goon Squad Freestyle - Episode 223

Misfit Athletics — Fri, 06 May 2022 14:00:00 GMT

The goon squad is back again for another freestyle episode!

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Phase 4 is HERE!

Misfit Athletics — Wed, 08 Apr 2020 22:00:00 GMT

This may well be THE MOST IMPORTANT Phase podcast that we have ever done. Yes, times are uncertain right now, but that doesn’t mean that we’re going to stop writing programming for anyone who has the drive to be the best they can be. In this episode, the Misfit HQ coaches discuss what changes you can expect to see in Phase 4, and how to execute to get the most out of whatever training you can do during this time.
ALWAYS READY. NEVER FINISHED.

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20.3 Crossfit Games Open Breakdown

Misfit Athletics — Fri, 25 Oct 2019 02:00:00 GMT

Ok boys and girls, re-test time it is. The only way you really put yourself in a hole is by going way too fast through the first half of the workout (although you can't go "slow"). Positioning in both the deadlift and HSPU will be critical to getting deep into, or finishing the second half of the workout. Check out all you need to know on this Open re-test workout as the Misfits break down 20.3.

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Preparing for a Crossfit Competition | The Misfit Podcast Ep.224

Misfit Athletics — Mon, 16 May 2022 13:00:00 GMT

On this weeks podcast the Misfit Athletics coaches discuss how to prepare for a Crossfit competition and what to do for training in the 3-4 weeks before your competition.

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Dealing with Injury - The Unprepared Podcast

Misfit Athletics — Tue, 05 May 2020 18:00:00 GMT

This week on Unprepared the guys break down the psychological and physiological implications of dealing with injuries. The message is an important one for both life and sport. We hope you can find the takeaways that allow you to buy into it.

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Pacing Strategies in Metcons - Ep.296

Misfit Athletics — Mon, 12 Feb 2024 13:00:00 GMT

On this week's episode the goon squad predicts the Super Bowl, answers some viewer questions and gets in depth about pacing strategies during metcons. Hope you enjoy!

00:00 - Open
01:30 - Life Chat
23:40 - How to prioritize training
38:39 - Drew starts a fight
01:09:00 - RPE and communication for coaches
01:35:15 - Super Bowl predictions

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Optimizing While Working From Home - The Misfit Project E45

Misfit Athletics — Tue, 28 Apr 2020 18:00:00 GMT

After about a month of quarantine, most of us have been relegated to working from home or just... at home. With the loss of a routine comes an amplified effect of the little things we've taken for granted: having a dedicated workspace that isn't your home, a commute of some sort that requires exposure to the outdoors, and some non-exercise movement, and general inactivity to name a few. Today's episode is about thinking about ways to break out of the quarantine funk to try and restore some normalcy to your daily and weekly routine

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Live from WZA with Cody Mooney and Kenzie Riley - The Unprepared Podcast

Misfit Athletics — Fri, 21 Feb 2020 23:00:00 GMT

We're coming at you from Wodapalooza 2020 with special guests Cody Mooney and Kenzie Riley. Today on the podcast we're discussing making the transition from "training hero" to Crossfit Games athlete. Enjoy!

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Crossfit Games Open 19.5

Misfit Athletics — Fri, 22 Mar 2019 01:59:52 GMT

It's the final week of the Crossfit Games Open!

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Crossfit Games Open 19.3

Misfit Athletics — Fri, 08 Mar 2019 02:50:26 GMT

Crossfit Games Open 19.3 is HERE! The Misfit HQ coaches sit down to discuss strategies when approaching this workout.

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5 Ancient Remedies for Modern Problems - The Misfit Project E41

Misfit Athletics — Mon, 10 Feb 2020 20:00:00 GMT

As we continue to move forward in this modern world we are unfortunately becoming sicker and sicker as a society. Luckily many of these problems did not exist in their current form a few generations ago. This gives us the opportunity to look at the things we can execute on or eliminate from our current lifestyles to nurse our society back to health.

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OPEN PREP IS HERE! The Phase 9 Podcast

Misfit Athletics — Mon, 14 Dec 2020 13:00:00 GMT

It's that time of year again, time to prepare for the Crossfit Games Open. If you buy in now, will you be able to be ready when the start of the Open rolls around? Well, that is precisely what we are here to talk about. The guys are here to talk about what it will take to be confident after Open Prep and what Misfit Athletics will do to help you get there.

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Team Misfit AMA

Misfit Athletics — Wed, 13 Jan 2016 21:05:43 GMT

Travis Williams, Alexis Johnson, Joe Kearney and Cam Willson sit down to answer your questions and things get weird. Enjoy!

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Discord LIVE Quarterfinals Debrief - Special Episode

Misfit Athletics — Wed, 17 Apr 2024 23:00:00 GMT

2024 Crossfit Quarterfinals has been announced! We hosted a live Quarterfinals discussion on our community Discord talking about how to approach this years Individual QF Workouts. Hope you enjoy this special episode.

PS
The first couple of seconds of the broadcast were lost to the internet, apologies for that.

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We Answer Your Questions // Q&A Episode - Ep.228

Misfit Athletics — Tue, 05 Jul 2022 13:00:00 GMT

You asked, we answered! In this weeks episode we talk everything from training tips to who would win in a fight vs Sherb.

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2023 Crossfit Age Group Semifinals Workouts - Ep.264

Misfit Athletics — Mon, 01 May 2023 18:00:00 GMT

This weekend was the Crossfit Age Group Semifinals, and on this week's episode the Misfit coaches talk through the workouts, talk about team training with Caroline and answer your questions from Discord.

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Crossfit Games Rulebooks Released

Misfit Athletics — Mon, 11 Jan 2021 15:00:00 GMT

The squad is back (sort of)! From quarantine, the guys talk about to recently released 2021 season structure, rulebook, additions to the Open, and how an athlete should start mentally preparing for the 2021 season. Buckle up, it’s gonna be a fun year!

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2022 Crossfit Games Open 22.3 LIVE - The Misfit Podcast Ep.215

Misfit Athletics — Thu, 10 Mar 2022 23:00:00 GMT

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Post Open Podcast - The Open Is Over, What Now? - Episode 42

Misfit Athletics — Thu, 29 Mar 2018 14:40:12 GMT

The Crossfit Games Open has finished, what now? Where do you go? How do you approach your off season? What if you qualified for regionals? All of these questions and more answered.

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Crossfit Games Open 18.3 Announcement Podcast - Episode 41.3

Misfit Athletics — Fri, 09 Mar 2018 04:00:30 GMT

Open workout 18.3 has been announced. Here's the breakdown!

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Crossfit Games Open 18.4 Announcement Podcast - Episode 41.4

Misfit Athletics — Fri, 16 Mar 2018 03:10:03 GMT

In this episode we breakdown the recently announced 18.4 Open workout! tips and strategy.

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CHYNA CHO, KENZIE RILEY & CODY MOONEY - EPISODE 39

Misfit Athletics — Wed, 07 Feb 2018 16:40:19 GMT

Team Misfit athletes Chyna Cho, Mekenzie Riley and Cody Mooney sit down and catch up with Seth and Drew talking about everything from city drivers to what they've been up to!

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Helping Your Athletes Get Better as a Crossfit Coach - Misfit Podcast Ep227

Misfit Athletics — Sat, 25 Jun 2022 23:00:00 GMT

The Team Misfit squad is in the house for this special edition Coaches Podcast. Sherb Hunter and Kyle dive into what it takes to help your athletes grow as a Crossfit Coach. Looking for solid programming to run at your Crossfit Affiliate? Head to TeamMisfit.com to join us for Baseline-3

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Stoicism - Misfit Project Throwback Ep.25

Misfit Athletics — Mon, 28 Nov 2022 15:00:00 GMT

The goon squad is scattered for the holiday so this week on the podcast we're bringing you a throwback to the first time the whole goon squad sat down to talk into microphones. Episode 25 of the Misfit Project, Stoicism.

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Top 3 Lessons to Help Athletes Grow - Misfit Coaches Podcast Ep236

Misfit Athletics — Mon, 19 Sep 2022 13:00:00 GMT

On this episode of the Misfit Podcast Coaches edition, Hunter and Sherb talk about some lessons that athletes of all levels can learn to make a true impact to their training and growth.

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2022 Crossfit Games Open 22.2 LIVE Misfit Athletics Podcast Ep.214

Misfit Athletics — Fri, 04 Mar 2022 16:00:00 GMT

The coaches of Misfit breakdown movement and strategy tips for Crossfit Games Open workout 22.2

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Crossfit Affiliate Programming - Phase 1 - Ep.318

Misfit Athletics — Wed, 21 Aug 2024 14:00:00 GMT

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The competitive atmosphere in Crossfit affiliates - Ep.247

Misfit Athletics — Mon, 19 Dec 2022 15:00:00 GMT

This week on the podcast the goon squad talks about the competitive atmosphere of Crossfit affiliates.

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Post Workout Recovery - The Misfit Project E42

Misfit Athletics — Wed, 11 Mar 2020 20:00:00 GMT

In this episode of The Misfit Project Podcast, we talk about Post Workout Recovery. How close to your workout should you consider drinking your shake and what should be in it? When should your first meal come and what should it look like? What should you do for movement on recovery days? How does sleep affect your training? We answer these questions and more. Enjoy!

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MISFIT ATHLETICS PHASE 8 PODCAST! Big Announcements!

Misfit Athletics — Wed, 28 Oct 2020 13:00:00 GMT

And just like that, Phase 8 has arrived. With the Open just a few months away we've got some big changes and updates to announce as well as digging into the nooks and crannies of what Phase 8 programming will bring to the table. Hope you enjoy!

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When More Isn’t Better: Paige Semenza on competition overload, recovery, and rebuilding momentum - E.379

Misfit Athletics — Tue, 16 Dec 2025 18:00:00 GMT

In Episode 379, Drew sits down with Paige Semenza to unpack one of the most challenging seasons of her career — a year defined by injuries, travel, overlapping competitions, and hard decisions.

They talk candidly about:

The hidden cost of chasing every opportunity
Why skipping competitions can be harder than showing up
How narrative and identity shape performance
Finding the “sweet spot” between exposure, recovery, and growth
Why growth — in sport and life — is supposed to feel uncomfortable

This episode isn’t just about elite competition. It’s about decision-making under stress, learning when to pull back, and rebuilding momentum after things don’t go as planned.

Whether you’re a Games athlete, a competitive CrossFitter, or someone trying to balance ambition with longevity, this conversation hits deeper than the leaderboard.

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Tribes, Sleep, Mindfulness, Movement, & Fuel: Staying Healthy During Isolation - The Misfit Project E43

Misfit Athletics — Thu, 26 Mar 2020 18:00:00 GMT

In this episode, we discuss how to lean on the major tenants of the Misfit Project to maintain your health and sanity during this time of isolation. While we're usually big proponents of social interaction with your tribe, getting outside as often as you can for both sunlight and movement, etc., COVID-19 has thrown a bit of a monkey wrench into that protocol. While not ideal, there are always ways to work around these limitations and even learn something about yourself in the meantime. Your mindset in how you choose to approach your current situation is completely under your control, so start there and listen to the latest Misfit Project podcast for tips on how to do the rest.

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New Changes to the Crossfit Games Open Season

Misfit Athletics — Fri, 18 Dec 2020 22:00:00 GMT

The moment you’ve all been waiting for, the 2021 CrossFit Games season schedule has been announced! On today’s podcast Drew, Hunter and Sherb breakdown what we know, what we don’t know, and what we hope to see from competitive CrossFit in 2021.

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Your Questions Answered! QA Episode - Ep.254

Misfit Athletics — Mon, 13 Feb 2023 12:00:00 GMT

This week on the podcast we answer questions from YOU the Misfit community. Thanks to everyone who submitted questions for this episode!

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Mindset - Competition Season Series E2

Misfit Athletics — Mon, 25 Jan 2021 14:00:00 GMT

In the second episode of our Competition Season Podcast Series the crew sits down to talk about the Mindset of a competitive Crossfit athlete and how you can maximize the power between your ears to propel yourself forward in sport.

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The Brutal Challenge of Individual Semifinals Workouts - E.351

Misfit Athletics — Wed, 30 Apr 2025 10:00:00 GMT

The Individual Semifinals workouts have arrived, and they're a brutal test that separates those heading to the Games from those whose season ends here. Our coaching team breaks down each workout in depth, offering strategy insights you won't find anywhere else.

From the ascending ladder of muscle-ups paired with back squats to the punishing double dumbbell overhead walking lunges at 70/50 pounds, these workouts demand extraordinary shoulder stability and midline control. The heavy Isabel (30 snatches at 225/155) showcases just how far the sport has progressed, with top athletes expected to finish in under four minutes.

We explore the strategic complexities of workout order across the four-day competition window, considering central nervous system recovery, muscle activation patterns, and movement interference. Should you prioritize the heavy barbell work early? How will your grip hold up through multiple gymnastics-heavy events? When should you schedule the 30-minute AMRAP for optimal performance?

Beyond the physical challenges, we discuss the mental aspect that often determines who advances from a tightly-packed field. The ability to push through discomfort, maintain focus across multiple days, and execute a strategic game plan separates those who qualify from those who don't.

Whether you're competing, coaching someone who is, or simply fascinated by the evolution of CrossFit, this episode offers valuable insights into how the sport continues to progress and the extraordinary capabilities of today's elite athletes. The gap between recreational CrossFitters and those competing at this level has perhaps never been more apparent, raising questions about where the sport might head next.

Listen in as we analyze movement patterns, discuss mobility preparation strategies, and share our perspective on how these workouts will unfold across the competition weekend.

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The GPP Revolution - E.350

Misfit Athletics — Tue, 29 Apr 2025 18:00:00 GMT

What does it really mean to do "whatever it takes" to achieve your fitness goals? The answer might surprise you. In this wide-ranging conversation, the Misfit coaches explore how elite athletes like Rory McIlroy overcome mental barriers while revealing their newest programming innovation that's been years in the making.

The team unpacks McIlroy's Masters victory through the lens of coaching psychology, drawing powerful comparisons between golf's highest levels and the CrossFit competitive landscape. They share candid insights about managing narratives, expectations, and the voices in your head during competition – lessons applicable far beyond sports.

After years of requests, Misfit Athletics has finally unveiled their GPP program – a comprehensive approach to fitness that prioritizes sustainable, long-term results over competitive extremes. At $29/month, this programming answers the call for former competitors, busy professionals, and fitness enthusiasts who want exceptional results without sacrificing their bodies. The coaches explain their revolutionary "Meathead Monday" concept that combines strength training with aerobic conditioning in a time-efficient format that's already generating enthusiasm among early adopters.

The conversation shifts to an analysis of the M@^#3m Classic programming, where athletes faced an unprecedented volume of squatting across multiple events. The hosts explore whether this represents a deliberate test, a programming bias, or something more significant about the evolution of elite CrossFit competition. They express concern about the widening gap between what top athletes can handle and what's appropriate for the average CrossFitter.

Whether you're seeking sustainable fitness, coaching insights, or perspectives on the evolving CrossFit landscape, this episode delivers practical wisdom from coaches who understand the delicate balance between pushing limits and maintaining longevity.

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The Purple Mountain Throwdown with Preston Shepard - E.349

Misfit Athletics — Tue, 29 Apr 2025 16:00:00 GMT

What does it take to create a fitness competition that challenges athletes while building genuine community? In this revealing conversation with Preston Shepard, director of the Purple Mountain Throwdown, we explore the journey from concept to execution of Colorado's premier CrossFit competition.

Preston shares how his military background and passion for testing personal limits led him to fill a void in the Colorado Springs fitness community. "The impact that going to competitions, pushing myself, and proving that I can do something has really formed me as a human," Preston explains, highlighting why creating meaningful competitive experiences matters beyond just the leaderboard.

The episode dives deep into workout strategies for the 2024 event, with detailed breakdowns of the programming. From the seven-round triplet featuring echo bike, rope climbs and dumbbell snatches to the grip-intensive test of burpee bar muscle-ups and heavy dumbbell box step-overs, athletes will face classic CrossFit elements with strategic twists. Hunter and Drew offer invaluable coaching insights on pacing, movement efficiency, and mental preparation that apply to any competition scenario.

What truly distinguishes this conversation is the behind-the-scenes look at competition organization. Preston candidly discusses the challenges of bootstrapping a first-year event, the burnout risks of trying to control every detail, and the lessons learned about delegation and flexibility when things don't go as planned. These insights provide a masterclass in event planning for anyone considering creating their own fitness competition.

The Purple Mountain Throwdown (June 21-22 in Colorado Springs) represents more than just another competition—it's a gathering point for the Misfit community and a testament to the power of putting yourself to the test in a supportive environment. Whether you're a potential competitor or simply curious about fitness event organization, this episode delivers practical wisdom and inspiration in equal measure.

Register by April 15th to secure your competition t-shirt, and use code PMTMisfit25 for a discount available exclusively to Misfit Podcast listeners!

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Mastering Pulling & Pressing Gymnastics: The Audit / Plan / Execute Matrix for Coaches & Athletes: E.371

Misfit Athletics — Tue, 07 Oct 2025 17:00:00 GMT

We lay out a simple matrix to fix pulling and pressing gymnastics: audit, plan, execute across mobility, stability, strict work, low-rep checks, capacity, intervals, and metcons. Coaches get a system to diagnose and program; athletes get clear steps that trade ego for durable skill.
• moving community chat from Discord to Telegram
• early-bird camp at CrossFit Roots announced
• why practice hard things: growth, challenge, mindset
• audit sequence: dead hangs, kip swings, handstand holds
• strict strength as the bridge to safe capacity
• low-rep checks to confirm core-to-extremity timing
• capacity waves: high sets to dense sets
• intervals without interference to build athlete IQ
• metcon strategy: short/medium/long, cardio/gas/muscle
• programming across planes: pull, press, odd objects
• mobility test–retest, post-training mobility habits
• patience as a coaching and athlete rite of passage

Head to the link in bio on Instagram to get signed up for any of our individual programs. TeamMisfit.com for affiliate programming—click Sign Up Now for a two-week free trial at SugarWod, StreamFit, or PushPress. Camp at CrossFit Roots Jan 30–Feb 1—early bird pricing live. Email coach@misfitathletics.com for the Telegram link.

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5 Ways to Crush the Crossfit Games Open - Ep.210

Misfit Athletics — Mon, 07 Feb 2022 14:00:00 GMT

With the Crossfit Games Open and Quarterfinals right around the corner the Misfit Coaches are here to give you 5 Ways to set yourself up for success and crush the Open

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Engines win Crossfit Championships and How to Build Yours - Ep.269

Misfit Athletics — Mon, 26 Jun 2023 19:00:00 GMT

In Crossfit, engines win competitions. How good is your aerobic engine? Want to make it better? Here's how the Misfit coaches recommend doing so

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Creating Hype as a Crossfit Coach with Mark Kubeck - Ep.205

Misfit Athletics — Mon, 13 Dec 2021 13:00:00 GMT

As a continuation of our conversation around setting the tone to PR lifts, we are joined by special guest and Misfit Gym Portland coach Mark Kubeck to talk about creating hype in your gym as a Crossfit Coach.

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Open Prep / Phase 3 - E.335

Misfit Athletics — Mon, 06 Jan 2025 11:00:00 GMT

In this action-packed episode, the Misfit Athletics coaches break down everything you need to crush the upcoming CrossFit Open. From our six-week peaking schedule starting January 13th to the intricacies of the Hatchet and MFT programs, we’ve got you covered. Whether you're chasing a semifinals spot or looking to PR your Open workouts, this episode is your ultimate guide.

Tune in as we explore the delicate balance of volume and intensity in training, the art of recovery, and the role of personalized programming to maximize your performance. We tackle topics like refining movement patterns, perfecting weightlifting techniques, and mastering monostructural conditioning to sharpen your game. Dive into the importance of Zone 2 training, positional strength work (hello, front squats!), and the mental shift required for a competitive edge.

Whether you're gunning for the CrossFit Games or just looking to elevate your fitness game, Episode 335 is your roadmap to a stronger, smarter, and more prepared athlete. Get ready to approach the Open with confidence, strategy, and a game plan tailored to your goals. Let’s crush this season together!

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Misfit Mock Games Week - Details and Execution Tips

Misfit Athletics — Thu, 25 Jun 2020 15:00:00 GMT

The boys breakdown what Mock Games 2020 is, why we’re doing it, and how you should attack it. From there we go event by event announcing the workouts, details, and our thinking behind each. Overall a great primer to a fun week ahead.

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Cycle 4 Podcast

Misfit Athletics — Wed, 17 Jan 2018 15:32:58 GMT

Cycle 4 is here! That means its time to ensure all of the little things are locked down before the open. The team discusses what to expect in the upcoming cycle

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Online Competitions - Competition Season Series E4

Misfit Athletics — Mon, 08 Feb 2021 14:00:00 GMT

On this week's Misfit Podcast, the guys talk about some Crossfit news that went down last week and discuss some ways to approach online qualifiers and competitions. Hope you enjoy!

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Depth of Meaning & Motivation with Cody Mooney - The Misfit Project E44

Misfit Athletics — Thu, 02 Apr 2020 17:00:00 GMT

This week on the Misfit Project we enlist the help of Misfit OG Cody Mooney to break down the topic of staying motivated. We hope the conversation steers you down a path to reevaluate what your world means to you and what your actions can do to move yourself and your tribe forward.

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Misfit Athletics 2017-2018 Cycle 2 Podcast

Misfit Athletics — Fri, 06 Oct 2017 14:42:01 GMT

Seth, Matt, Drew, and Gabe talk through Cycle 2. Be sure to visit us at www.misfitathletics.comInstagram: http://instagram.com/misfitathleticsApply to host a Camp: http://misfitathletics.com/campsFacebook: https://www.facebook.com/misfitathleticsTwitter: https://twitter.com/misfitathletics

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Skill Acquisition with Kenzie Riley - Unprepared Episode 7

Misfit Athletics — Tue, 03 Sep 2019 21:00:06 GMT

Kenzie Riley is back on the Unprepared podcast, this time the crew is talking Skill Acquisition

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MFT 2000: A look into Misfit History

Misfit Athletics — Fri, 17 Apr 2020 20:00:00 GMT

After 2000+ daily blog posts, we've learned a lot (to say the least). To celebrate this milestone we've asked some Misfit athlete friends of ours to reflect on some of their fondest memories of their time with Misfit. The Misfit HQ coaches also chime in about the past 10+ years of being Misfits.

We hope you all enjoy, and thanks for being Misfits.

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We're Back from WZA! | The Misfit Podcast Ep.209

Misfit Athletics — Mon, 31 Jan 2022 13:00:00 GMT

The squad is back from Wodapalooza!

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Discord LIVE Age Group Semifinals Debrief - Special Episode

Misfit Athletics — Wed, 08 May 2024 21:00:00 GMT

This is a playback from a live event on our Misfit Community Discord

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Live from WZA with 7x Games Athlete Dani Horan

Misfit Athletics — Sun, 23 Feb 2020 18:00:00 GMT

In another special edition podcast live from Wodapalooza, Drew, Sherb, and Hunter got the unique opportunity to sit down and chat with a true CrossFit OG and 7x Games athlete Dani Horan. Despite being an OG, Dani is one of the few of the elite CrossFitters who has both seen the evolution of the sport and remained a consistent threat in an increasingly difficult women's field. The Misfits run the gambit of topics from training to cannabis, owning an affiliate to gratitude and everything in between.

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2019 Crossfit Games Recap with Jessica Griffith, Travis Williams and Mekenzie Riley

Misfit Athletics — Tue, 27 Aug 2019 14:51:38 GMT

Jessica Griffith, Travis Williams and Mekenzie Riley are in the studio to talk about their 2019 Crossfit Games Experience.

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What it means to go 'All In' with Paige Semenza - Ep.226

Misfit Athletics — Mon, 20 Jun 2022 14:00:00 GMT

2022 Crossfit Games qualifier and Misfit athlete Paige Semenza joins us to talk about what it means to go All In as an athlete.

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The Crossfit Games Open with Cody Mooney - Episode 21

Misfit Athletics — Sun, 21 Feb 2016 18:49:48 GMT

The Open is nearly upon us and with it comes some changes to the blog. Seth and Drew sit down with Cody to discuss his feelings on his run to the Crossfit Games Regionals and what to expect from Misfit Athletics over the next five weeks.

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Good Gyms are Like Good Restaurants - The Coach's Podcast E3 by Team Misfit

Misfit Athletics — Mon, 11 Nov 2019 16:00:00 GMT

Think about the best restaurant you've ever been to. It probably wasn't a chain, you probably had to make a reservation, and it probably wasn't cheap. But you didn't go there because you wanted a quick meal - you wanted an experience, atmosphere, great service, and a delicious meal. So how did you hear about that restaurant? Odds are, it was word of mouth - a friend couldn't stop talking about it, or you'd heard about the new restaurant in town from so many people you finally had to try it to see what the fuss was about.

For the small business CrossFit gym, your best marketing tactic may still be the old reliable word of mouth, where creating an incredible experience for members leads to them voluntarily telling their friends how great of a place your gym is. Create the experience, make your members want to come back, and soon enough you'll be the hottest restaurant in town.

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Does Crossfit HQ Care About the Sport? - Ep.306

Misfit Athletics — Mon, 06 May 2024 12:00:00 GMT

This week on the podcast the goon squad talks about Crossfit Quarterfinals and how the review process went, the effect it could have on the sport, and wether or not Crossfit HQ even cares about the sport. Enjoy!

Auto Timestamps:
00:00 - Does CrossFit HQ Care?
43:26 - Analyzing the Judging Standards and Penalties in CrossFit Open Workouts
53:07 - Improving Judging: Involving L3 and L4 Coaches
01:02:13 - Making Athletes' Videos Public for Community Review
01:08:12 - Fixing Judging in Online Competitions
01:20:06 - A-Rod and Casual Conversations with Dave Castro

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Can a Crossfit Coach Make You a Better Athlete? - The Unprepared Podcast

Misfit Athletics — Mon, 09 Nov 2020 19:00:00 GMT

A common occurrence in the life of a gym owner is word of mouth leading to some clients that fall ‘outside of the box’. This week the boys tackle the topic of training traditional sport athletes within the walls of a CrossFit gym and why you might be much more qualified to do so than you think.

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Crossfit Open 16.2 Tips - Episode 22.2

Misfit Athletics — Fri, 04 Mar 2016 04:00:38 GMT

Week 2 of the 2016 Crossfit Games Open is here. Coaches, Seth, Matt and Drew break down the movement and give you some things to think about when going into this WOD.

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Crossfit Games Open 18.5 Announcement Podcast - Episode 41.5

Misfit Athletics — Fri, 23 Mar 2018 02:25:57 GMT

The final week of the Open is here! While we've seen this workout twice before, the coaches are back to refresh strategy and mindset heading into this test.

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The Phase 3 Podcast - Ep.202

Misfit Athletics — Fri, 12 Nov 2021 19:00:00 GMT

Monday, November 15th, marks the beginning of step three in our off-season plan to build our sport's fittest and most resilient athletes. If you're new to the family, you can expect Phase III to kick off with a week of testing highlighted by a strategic set of biases that will reoccur weekly throughout the Phase. If you're a Misfit OG, you can expect two main concepts to emerge. The first is a clear progression that builds on all of the work you've been doing since Phase I. The second is our effort to remind you that the competitive season has inched closer once again and that our plan matched with your incredible efforts has the power to have you that much more ready for what is to come.
This morning I re-read an old favorite quote of mine that brought our relationship with all of you into even more focus:
"You must not only aim right, but draw the bow with all your might."
Our mission is to both help you aim and convince you to draw the bow with everything you've got; it is your mission to follow through with equal parts trust and unrelenting effort.
#everythingonpurpose

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Surviving Scary Season: Training Tactics to Push Through When Motivation Dwindles - Ep 279

Misfit Athletics — Mon, 09 Oct 2023 23:00:00 GMT

This week the guys talk about the Crossfit Games move to Fort Worth and talk about some training tactics to keep pushing when the motivation is low. If you've been training Crossfit some time you'll know the feeling when you struggle to motivate sometimes even just to get to the gym. Hopefully something you hear on this week's episode helps.

Have big fitness goals? Looking for a new Crossfit training program that will make you fitter than you've ever been? Join us for a FREE 2 week trial at misfitathletics.com

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How Do You Get Stronger? - The Unprepared Podcast Ep 5

Misfit Athletics — Wed, 17 Jul 2019 19:01:21 GMT

Drew and the crew are taking it back to basics. What's the most effective way to get stronger?

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The Return of the Misfit Project - Episode 27

Misfit Athletics — Wed, 08 May 2019 20:23:03 GMT

This is the return of the Misfit Project!

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Nutrition for Performance - The Misfit Project Episode 30

Misfit Athletics — Wed, 03 Jul 2019 22:16:08 GMT

Nutrition for Performance - The Misfit Project Episode 30 by Misfit Athletics

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Goon Squad Freestyle - Ep.197

Misfit Athletics — Mon, 04 Oct 2021 13:00:00 GMT

This week the Goon Squad goes freestyle in the podcast studio, and it got interesting. We talk about what Sherb looks like coming to work every day, why Hunter has blisters on his feet, and what to make of Ricky Gerard re-entering the competition landscape. Buckle up, this is a good one.

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Master the Art of Effective Crossfit Coaching with Clear Language - Ep.265

Misfit Athletics — Mon, 08 May 2023 22:00:00 GMT

Discover the key to becoming a more effective Crossfit coach in The Misfit Podcast Ep.265! In this episode, we dive deep into the art of simple communication and how it can transform your coaching style. Learn how to ditch the jargon and adopt easy-to-understand language that resonates with your members. We'll share practical tips and real-life examples to help you connect with your gym-goers, ensuring they get the most out of their workouts. Tune in and unlock the full potential of your Crossfit coaching with the power of clear communication.

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Who is the Best Crossfit Athlete of All Time? - Ep.253

Misfit Athletics — Mon, 06 Feb 2023 13:00:00 GMT

This week on the podcast the goon squad discusses the question of who is the best Crossfit athlete of all time. In a recent interview Castro gave his opinion and the guys discuss how valid his criteria are.

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Thoughts on the 2022 Crossfit Games - Ep.233

Misfit Athletics — Mon, 29 Aug 2022 13:00:00 GMT

The 2022 Crossfit Games brought changes to the programming. Here are our thoughts 😈

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23.3 Crossfit Games Open - LIVE Misfit Athletics Podcast

Misfit Athletics — Fri, 03 Mar 2023 01:00:00 GMT

The Crossfit Games Open has started! Misfit coaches are here to breakdown Open WOD 23.3 and give tips and tricks to have your best performance.

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2022 Crossfit Games Open 22.1 LIVE Misfit Athletics Podcast Ep.213

Misfit Athletics — Thu, 24 Feb 2022 23:00:00 GMT

The Open has arrived! The Misfit HQ coaches are here to talk about how to crush this weeks Crossfit Games Open WOD

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Dave Castro is back? & It's Mock Games Week - Ep 270

Misfit Athletics — Mon, 03 Jul 2023 11:00:00 GMT

This week on the Misfit Podcast the goon squad talks about Dave Castro's return to the Crossfit Games. What does it mean for the sport of fitness?

It's Mock Games week at misfitathletics.com, hear about the coaches favorite events from our Crossfit Games simulation programming.

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Building Confidence Through Fitness: A Teen Crossfit Games Athlete's Perspective - Ep.271

Misfit Athletics — Mon, 17 Jul 2023 14:00:00 GMT

Join 3 time teen Crossfit Games competitor Jenna Michelotti as she discusses competing at the top level of her sport. Jenna shares insights into her training, mindset, and approach as a young athlete navigating the competitive CrossFit scene. Tune in to hear about her experience going to the CrossFit Games for the third straight year, how she maintains balance and confidence as a teenage competitor, and the lessons she's learned on her fitness journey. Whether you're an aspiring Games athlete or just looking to get inspired, this conversation gives a raw, real look into the triumphs and challenges on the road to being a top CrossFit athlete.

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Missed out on Semifinals? Offseason training starts now - Ep.258

Misfit Athletics — Mon, 20 Mar 2023 12:00:00 GMT

Did your 2023 Crossfit season go the way you hoped? Perhaps you realized it's time to step up your strength game, or maybe your conditioning needs a boost. Misfit Athletics Hatchet Offseason training could be just the ticket!

Our new training phase kicks off on Monday, March 27th, offering you the chance to tailor your training like never before with a strength track, a conditioning track and a balanced track. Welcome to the Hatchet Offseason Training Phase Overview Podcast

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Crushing the Open at Your Affiliate - Coaches Podcast Ep.212

Misfit Athletics — Mon, 21 Feb 2022 15:00:00 GMT

Hunter, Sherb and Kyle are here to talk about approaching the Open at your affiliate and to tell you about the upcoming Team Misfit Affiliate Open Phase!

Interested in more affiliate programming? Visit TeamMisfit.com or @teammisfitgyms on Instagram

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Cycle 3 Podcast

Misfit Athletics — Sun, 18 Aug 2019 20:00:05 GMT

Cycle 3 is here!

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2023 Crossfit Open Thoughts & Wrap Up - The Misfit Podcast Ep.257

Misfit Athletics — Thu, 09 Mar 2023 18:00:00 GMT

The 2023 Crossfit Open is over! The Misfit coaches are here to breakdown what they thought of the over 2023 Open and how they thought the test went. We also shout out the top 20 Men and Women on the #wearemisfit leaderboard for some giveaways.

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The Open is Over! with Kenzie Riley - Ep.301

Misfit Athletics — Wed, 20 Mar 2024 14:00:00 GMT

The 2024 Crossfit Open is over. This week on the pod we invite special guest, Games athlete, and Misfit OG Kenzie Riley to share her thoughts and experiences during this years Open. We hope you enjoy!

You can find our Crossfit programming here:
Individual Crossfit Programming: MisfitAthletics.com
Crossfit Affiliate Programming: TeamMisfit.com

You can check out our apparel here: sharpentheaxeco.com

For the best protein and supplements visit our store at: ProperFuel.co
#crossfit #podcast

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How to Peak for The Open - E.334

Misfit Athletics — Mon, 23 Dec 2024 11:00:00 GMT

What if mastering CrossFit could unlock new levels of peak performance and give you a competitive edge? In this episode, Hunter and Drew dive into the crucial steps for preparing for the upcoming CrossFit Open. They emphasize the importance of practicing key movements and honing foundational skills like squats, deadlifts, and thrusters to ensure athletes are ready to perform at their best when it matters most.

The discussion explores sports-specific training, breaking down the movements that frequently appear in the Open, and the value of adopting a competition mindset. The hosts highlight the importance of refining movement efficiency, developing strategic approaches to workouts, and executing with precision under pressure.

They also delve into often-overlooked yet essential aspects of training, such as self-reflection, understanding personal strengths and weaknesses, and maintaining consistency and self-awareness. By training smarter—not just harder—athletes can improve their performance, achieve higher scores, and climb the leaderboard.

Tune in to discover how thoughtful preparation and a strategic approach can help you unlock your full potential in CrossFit competition.

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Remote Coaching, Netflix, Pregnancy and Crossfit Feuds with Kenzie Riley - The Unprepared Podcast

Misfit Athletics — Tue, 31 Mar 2020 18:00:00 GMT

In this episode of the Unprepared Podcast, we are joined by one of our favorites Kenzie Riley. We talk about a wide variety of topics from Ozarks on Netflix, to remote coaching to evaluating your goals as an athlete given the current circumstances of the Crossfit season. Hope you guys enjoy!

P.S. we've made an effort to bring you some greatly improved audio quality

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Injury Maintenance During Training - Ep.263

Misfit Athletics — Mon, 24 Apr 2023 19:00:00 GMT

Injuries happen, sometimes at the worst times in the season. On today's podcast the goon suad talks about maintaining and finding balance while training with injuries.
#crossfit #training #podcast

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Crossfit Affiliate Program Phase 2 - Ep 322

Misfit Athletics — Tue, 01 Oct 2024 12:00:00 GMT

This week on the pod, the Misfit coaches discuss the upcoming Phase 2 of our Crossfit Affiliate programming, focusing on the importance of effective coaching, scaling workouts for diverse athletes, and the integration of heavy lifts and gymnastics into training. They also highlight the significance of cardio workouts, intensity days, and the role of competitor extra programming in member retention. The conversation emphasizes the need for consistency in training and the benefits of a well-structured program for athletes at all levels.

00:00 - Introduction to Misfit Affiliate Programming Phase Two
02:52 - Coaching Challenges and Class Logistics
06:04 - Scaling Workouts for Diverse Athletes
08:55 - The Importance of Effective Programming
11:59 - Training Camp and Affiliate Games Overview
15:04 - Understanding Post Activation Potentiation (PAP)
19:46 - Integrating Heavy Lifts into Workouts
23:55 - Gymnastics and Strength Training Balance
30:13 - Cardio Workouts and Energy Systems
39:03 - Intensity Days and Member Engagement
42:58 - The Role of Competitor Extra in Programming
52:06 - Final Thoughts on Programming and Retention

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3x Crossfit Games Athlete Justin Lasala - The Unprepared Podcast

Misfit Athletics — Thu, 07 May 2020 18:00:00 GMT

This week on Unprepared we talk to 3x CrossFit Games athlete and current 2nd fittest 45-49 year old Justin Lasala. Maybe more impressive than his resume is the lethal combination of humility and confidence, both of which he'll use to beat you one way or the other and then promptly move onto the next event without worrying about past results. We think you can learn a lot from Justin and what it takes to be as successful as he's been, we certainly did.

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Crossfit Games Athlete Luka Djukic - Ep.216

Misfit Athletics — Thu, 17 Mar 2022 18:00:00 GMT

We had a great conversation on today's podcast with Misfit athlete and Crossfit Games competitor Luka Djukic. In this episode Luka talks about his journey from Soccer to the Crossfit Games and what his training mentality looks like. Enjoy!

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Were the Crossfit Games Semifinals Any Good? - The Misfit Podcast Ep.268

Misfit Athletics — Mon, 19 Jun 2023 22:00:00 GMT

Welcome to the Misfit Podcast. Brought to you by the minds that bring you Misfit Athletics, the goon squad talks all things Crossfit, training and lifestyle on this mostly weekly podcast.
#crossfitprogramming #crossfitpodcast #podcast #crossfit

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Crossfit Games Open 17.3 - Episode 29.3

Misfit Athletics — Fri, 10 Mar 2017 03:42:21 GMT

Week 3, and it's a great workout. The guys are here to break it down.

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PHASE 2 IS HERE! Misfit Athletics Phase 2 Programming Podcast

Misfit Athletics — Wed, 01 Jan 2020 15:00:00 GMT

PHASE 2 IS HERE JANUARY 6TH! Get ready for your upcoming weeks of training with Misfit Athletics coaching staff. Drew, Hunter, and Sherb break down what to expect from our upcoming Phase of training.

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Opening an Affiliate from Scratch: Lessons Learned from Two Gym Owners - The Coach's Podcast E7

Misfit Athletics — Tue, 03 Mar 2020 13:00:00 GMT

Opening an affiliate may be one of the most rewarding things you can do. The impact you can have on the lives of so many people is boundless, but today it requires more than an L1 and passion for coaching. On today's Coach's Podcast, we talk about lessons learned from two successful affiliate owners Drew Crandall of CrossFit MF and Matt Sherburne of CrossFit MF - Windham. The guys talk through how they got started, what they did well and what they wish they knew when they got started. For prospective affiliate owners or even current affiliates, this one is a must-listen. Enjoy.

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20.4 Crossfit Games Open Breakdown!

Misfit Athletics — Fri, 01 Nov 2019 02:00:00 GMT

TWENTY POINT FOUR HAS ARRIVED! Drew, Sherb and Hunter breakdown this Crossfit Games Open Workout for you to give you guidance on how to make the most of it,

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Tiny Habits: How to talk to anyone - including yourself - about improving - E.380

Misfit Athletics — Tue, 23 Dec 2025 19:00:00 GMT

In this episode of the Misfit Podcast, Drew and Paige unpack why most people struggle to change — even when they want to — and why motivation alone almost always fails.

Using the Tiny Habits framework, they talk through:

Why starting smaller actually leads to bigger results
How identity changes before outcomes do
The role of trust, reassurance, and celebration in behavior change
Why “helping” friends and family often backfires
How to build habits without judgment — for yourself or others

This episode is especially relevant during the holidays, when conversations about fitness, nutrition, and “getting back on track” are unavoidable.

If you’ve ever felt overwhelmed by trying to do everything at once — or frustrated watching someone you care about struggle — this one provides a better way forward.

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2022 Crossfit Games Open Wrap Up LIVE - Misfit Athletics Podcast Ep.217

Misfit Athletics — Mon, 21 Mar 2022 16:00:00 GMT

We're here to wrap up the 2022 Crossfit Games Open and talk about how we feel the test went

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Cycle 1 Podcast!!

Misfit Athletics — Mon, 21 Aug 2017 22:42:45 GMT

It's that time of year again!! Cycle 1 is here and so is the beginning of the 2018 training season. It's time to build your base and set the tone for the rest of the yer leading into the Open.

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Quarterfinals Are Back: What to Expect and How to Prep - E.387

Misfit Athletics — Wed, 11 Feb 2026 10:00:00 GMT

Quarterfinals are back, and we’re breaking down exactly what that means for you.

In this episode, we dive into what to expect from the 2026 Quarterfinals based on past data, how to prepare (whether you're following Misfit programming or not), and how we structure our Quarterfinals peaking phase to maximize execution and intensity. We cover volume distribution, workout styles, movement trends, athlete IQ, and how to navigate prep during the Open.

We also get into:

Why Quarterfinals returning is a big deal for the sport
The in-person semifinal structure debate
Movement patterns that consistently show up
How to approach redos and stress during Open season
What makes comp prep different from standard phase training
Sprintervals, in-WOD lifting, and why stimulus is king

If you're aiming for Quarterfinals, chasing Semifinals, or just want to understand how to think like a competitive athlete for the next six weeks, this episode lays it out clearly and practically.

Quarterfinals peaking phase begins February 16th. Execution starts now.

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20.1 Crossfit Games Open Workout Breakdown

Misfit Athletics — Fri, 11 Oct 2019 02:00:00 GMT

The Misfit Athletics coaching staff dives into movement efficiency, workout strategy, and a good old fashioned dose of reality for 20.1. Whether it’s your warm-up or mentality or even a pep talk you need, we’ve got you covered.

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Crossfit Games Open 16.5 Breakdown - Episode 22.5

Misfit Athletics — Fri, 25 Mar 2016 02:42:43 GMT

The final week of the 2016 Crossfit Games Open has arrived and surprise, its a retest. Seth, Drew and Sherb break it down for you.

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Individual Crossfit Games Qualifier Brandon Luckett - The Unprepared Podcast

Misfit Athletics — Thu, 14 May 2020 22:00:00 GMT

After being invited for his 13th place finish in the worldwide Crossfit Games Open then qualifying on a team at a sanctional event, Brandon Luckett is back in the individual competition and has received his 3rd invite of the season to compete at the Crossfit Games. We sat down to talk with Brandon about the work that goes into competing and how he's feeling about this season. Enjoy!

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The Ideal Training Day - Ep.189

Misfit Athletics — Mon, 26 Jul 2021 12:00:00 GMT

Is the volume of your programming right for you? The Misfit HQ coaches are here to break down what an ideal training day looks like and how to decide which training pieces to attack and which to skip.

As an added bonus, we’re giving you a little phase 1 sneak peak 😈

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RX or Nah? - Ep.176

Misfit Athletics — Mon, 26 Apr 2021 20:00:00 GMT

The goon squad returns with an intense grip contest and a deep dive into what it means to "RX" a workout from misfitathletics.com

Misfit Athletics provides programming for Crossfit athletes. Whether you're a top competitor or an affiliate athlete we can help you crush your weaknesses and become the best athlete you can be!

Be sure to visit us at www.misfitathletics.com

Misfit Athletics Individual & Gym programming on SugarWOD:
https://app.sugarwod.com/marketplace/misfitathletics

Misfit Apparel at sharpentheaxeco.com
Instagram: http://instagram.com/misfitathletics
Facebook: https://www.facebook.com/misfitathletics

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The Right Way to Approach Scaling Crossfit Workouts

Misfit Athletics — Mon, 30 Nov 2020 20:00:00 GMT

Today’s episode is courtesy of a listener request - how to modify workouts when they’re a little too advanced. The usual suspects talk about different ways to identify when a workout should be modified as well as strategies for doing so to get the most out of every training piece.

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Misfit Mind: Stop Starting Over - E.3

Misfit Athletics — Fri, 26 Dec 2025 20:00:00 GMT

This week’s Misfit Mind is a reminder that progress isn’t found in novelty, it’s found in consistency.

Inspired by a quote from investor Howard Marks, this episode breaks down the trap of constantly starting over: new programs, new routines, new plans, all chasing the feeling that this one will finally be different.

Whether we’re talking about training, business, relationships, or life, the hard truth is the same:
It’s always going to be hard.
It just doesn’t have to be start–stop hard.

In this episode, I unpack:

Why jumping from “bus stop to bus stop” kills long-term progress
How dopamine, beginner gains, and shiny objects keep us stuck
Why staying on the path is harder, and why that’s the point
How to use past consistency as proof you can stay the course again

If you want to enjoy the view, you’ve got to keep climbing.
Log the hours. Stay on the path.

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Training Volume - Ep186

Misfit Athletics — Mon, 05 Jul 2021 13:00:00 GMT

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Lets Talk About the Granite Games! Ep.182

Misfit Athletics — Wed, 09 Jun 2021 23:00:00 GMT

The squad just got back from an amazing weekend at the Granite Games where Caroline Conners and Roy Gamboa qualified for the Crossfit Games and Austin Spencer earned a spot in the Last Chance Qualifier. Drew, Sherb and Hunter are here to talk about the weekend!

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Rogue Invitational Recap with Paige Semenza - E.328

Misfit Athletics — Mon, 18 Nov 2024 11:00:00 GMT

Paige Semenza, fresh from her impressive showing at the Rogue Invitational, joins us on the Misfit Podcast. Discover how Paige, without prior experience, delivered a stunning 220-yard drive on the golf simulator. We share a glimpse into our personal lives, from tackling the challenges of indoor golf simulators to the joys of strength training—revealing a favorite workout routine that gets the blood pumping.

Get inside the world of competitive fitness as we dissect the Rogue Invitational's athlete-centered approach, noting how streamlined judging and effective tapering can transform performance. We unravel the meticulous balance of training volume and intensity, highlighting the hurdles of maintaining consistency and focus in high-pressure environments. With personal anecdotes, we bring the psychological edge needed for competition, from mastering complex moves to adapting to last-minute changes with resilience.

Our journey continues with a deep dive into competition strategy, where the art of pacing and intelligent execution can make or break outcomes. Tackle travel logistics, the quirks of international flights, and the nuances of strategizing for events like CrossFit challenges. Witness the mental toughness required to endure grueling workouts, and celebrate the personal growth that transcends leaderboard positions. Whether you're a seasoned athlete or a fitness enthusiast, gain insights into the strategic and mental fortitude that drive success in the world of competitive fitness.

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Crossfit Games Champion Justin Lasala - Ep.323

Misfit Athletics — Mon, 07 Oct 2024 12:00:00 GMT

This week on the Misfit Podcast, CrossFit Games champion Justin Lasala shares his journey from opening a CrossFit affiliate to winning the Games. He discusses the importance of mental resilience, effective training strategies, and the significance of community support. Justin reflects on his experiences at the Games, the challenges he faced, and how he overcame them to achieve his goals. He emphasizes the need for athletes to put in the time, learn movements correctly, and not skip steps in their training. The conversation also touches on the programming of the Games and the evolving landscape of CrossFit competitions.

00:00 - Introduction to the Misfit Podcast and Guest Justin Lasala
10:44 - Justin's Journey to the CrossFit Games
20:16 - Training Strategies and Season Preparation
30:52 - Overcoming Challenges and Mental Resilience
49:07 - Final Event and Winning the CrossFit Games
01:03:01 - Reflections on the Experience and Future Goals
01:08:54 - Programming Insights and Community Impact

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Masters Crossfit Games Event Breakdown - Ep.320

Misfit Athletics — Mon, 09 Sep 2024 15:00:00 GMT

This week on the podcast Drew and Hunter breakdown the 2024 Masters Crossfit Games events and talk about their experience at the venue.

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Finding balance and shifting priorities with Kelly Kelly - Ep.278

Misfit Athletics — Mon, 11 Sep 2023 12:00:00 GMT

In this week's episode, we chat with veteran CrossFit athlete Kelly Kelly about transitioning away from competitive CrossFit to focus on starting a family. Kelly shares insights on shifting priorities, establishing new habits and routines, and finding balance between training and life.

Kelly opens up about the challenges of changing daily processes she's spent over a decade optimizing for peak performance. We discuss the importance of enjoying the process versus obsessing over outcomes, and how Kelly is learning to prioritize family time over filling her schedule.

Kelly also reflects on key lessons from her CrossFit career, like getting a coach earlier and remembering to have fun with training. She talks about developing empathy for members through living a lifestyle more similar to theirs.

Whether you're a competitive athlete looking to balance your priorities or just starting out on your fitness journey, you'll find motivation and perspective in Kelly's story. Tune in to hear an honest conversation about evolving as an athlete and human over the course of a career.

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Setting The Expectations - E.338

Misfit Athletics — Mon, 27 Jan 2025 11:00:00 GMT

Think about the last time expectations shaped your workout routine or health choices. Did you find yourself caught between low-volume training days and the allure of polarizing workouts? We share our insights and personal stories about how these elements play out in today's fitness landscape. Discover how the fitness community's perspective on machine workouts has evolved, and learn about strategies athletes use to push through challenging routines by understanding their capabilities. We highlight some remarkable performances that showcase the power of a strong aerobic base in achieving outstanding results.

On a more serious note, we navigate the intricacies of managing health markers like high ApoB levels and discuss lifestyle changes that can boost cardiovascular health. The discussion expands to personal identity and how societal expectations, often amplified by social media, influence athletes' self-image and authenticity. It’s a reminder of the complex dance between autonomy and societal norms that we all navigate daily.

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Strength Training in CrossFit - E.331

Misfit Athletics — Mon, 02 Dec 2024 11:00:00 GMT

The MEATHEAD EPISODE! The squad recaps their recent training camp experience, shares their travel stories, and dives deep into the world of strength training and muscle growth. They explore the mindset of continuous improvement in sports, the importance of observation for skill development, and reflect on the passionate sports culture in Philadelphia.

The conversation also delves into their CrossFit camp experience at CrossFit Raid, where they emphasize the value of coaching and athlete engagement. The coaches discuss key aspects of strength training, the dynamics of coaching, and the importance of mobility and stability. They highlight the significance of neuromuscular adaptation versus pure muscle growth, the role of volume, and the impact of positional work on performance.

Finally, they explore the art and science of strength training, covering topics like optimal work-to-rest ratios, the transformative impact of CrossFit on general physical preparedness, and the balance between mobility and stability. Whether you're interested in neuromuscular adaptation or blending strength with metabolic conditioning, this episode offers valuable insights for anyone looking to elevate their performance.

Thanks for listening!

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25.1 Will Be... - E.342

Misfit Athletics — Thu, 27 Feb 2025 03:00:00 GMT

Dive into the pulse-pounding excitement of the CrossFit Open in this episode designed to get you fired up! Our hosts reflect on their favorite and least favorite workouts, sharing personal stories that underscore the camaraderie and challenges that each Open brings. You’ll hear about their health journeys, nutritional strategies, and the vital importance of community support in achieving your fitness goals.

We explore the evolution of workouts, predictions for the 2025 Open, and the thrilling unpredictability of the programming. The hosts’ banter and insights promise to ignite your competitive spirit and provide valuable guidance on how to approach Open season.

Join the conversation as we peel back layers on the workouts that have shaped our community, calling upon everything from personal anecdotes to in-depth strategies. Whether you're a seasoned competitor or a novice, there's something here for everyone. Subscribe now to join us on this thrilling journey towards the next CrossFit Open! Don’t forget to share your own stories and strategies with us!

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How to Crush Online Qualifier Workouts - E.325

Misfit Athletics — Tue, 22 Oct 2024 13:00:00 GMT

Summary
In this episode of the Misfit Podcast, the hosts dive deep into strategies for crushing online qualifier workouts, emphasizing the importance of mindset, community, and mental preparation. They share personal experiences with training, discuss the significance of nutrition and hydration, and explore the mental aspects of performance. The conversation also touches on the Chimp Model, which explains how different parts of the brain influence decision-making during workouts. The hosts conclude with final thoughts on the importance of being a smart athlete and the value of accumulating training experiences.

Final Thoughts on Training and PerformanceYou can find our Crossfit programming here:
Individual Crossfit Programming: MisfitAthletics.com
Crossfit Affiliate Programming: TeamMisfit.com

You can check out our apparel here: sharpentheaxeco.com

For the best protein and supplements, visit our store at: ProperFuel.co
#crossfit #podcast

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Sophie Shaft and Alexis Johnson - Ep.188

Misfit Athletics — Mon, 19 Jul 2021 12:00:00 GMT

The longest standing team Misfit athlete and one of our Teen Crossfit Games qualifier, Alexis Johnson and Sophie Shaft join us at Misfit HQ for the podcast!

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Open Recap: 25.1 - E.343

Misfit Athletics — Tue, 04 Mar 2025 20:00:00 GMT

Discover the highs and lows of the recent 25.1 workout in the latest episode of the Misfit Podcast! We delve into individual performances, celebrate the remarkable athletes in our community, and share practical strategies to help you crush your personal best. This episode is packed with engaging discussions, memorable shoutouts, and insights on preparing for semifinals. Join us as we dissect the workout details, share best practices, and explore how athletes can leverage the energy of the community to fuel their training.

We touch upon the leaderboard and highlight exceptional performances that showcase dedication and hard work. Our hosts share their experiences and insights, creating a relatable conversation that encourages listeners to connect not just with the content but also with each other.

As we look ahead, we ready ourselves for the upcoming challenges. Find out how you can strategize and prepare for what's next in your CrossFit journey. Whether you’re a seasoned competitor or just getting started, you’ll gain valuable insights from this episode. Don’t miss out—tune in, get motivated, and become a part of our Misfit community!

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Let's Talk About Delayed Gratification - Ep.321

Misfit Athletics — Mon, 16 Sep 2024 13:00:00 GMT

This week on the podcast we're talking about delayed gratification.

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Recovery - Misfit Podast Episode 18

Misfit Athletics — Fri, 11 Dec 2015 15:29:32 GMT

Recovery is a HUGE part of life for someone trying to be a competitive athlete. Misfit HQ talk about recovery methods and strategies to make the most of your time.

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Open Prep: 2026 Programming Continues into Phase 3 - E.381

Misfit Athletics — Wed, 31 Dec 2025 10:00:00 GMT

In this episode of the Misfit Podcast, Drew and Paige walk through Open Prep / Phase 3 — what it is, why it’s structured the way it is, and how athletes should actually execute it.

They cover:

How to choose the right program and track
Why stimulus matters more than chasing scores
How to use gears, instructions, and athlete IQ properly
Mandatory vs non-mandatory work (and how to personalize)
The role of accessory work, volume, and repetition
Why buying into the narrative of Open Prep actually matters

This episode is part programming breakdown, part coaching philosophy — and a reminder that execution, not just fitness, determines results.

If you’re heading into the Open, Quarterfinals, or just want to train with more intention, this is required listening.

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Crossfit Games Open 17.1 - Episode 29

Misfit Athletics — Fri, 24 Feb 2017 02:56:37 GMT

The guys break down Crossfit Games Open 17.1!

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Misfit Mind: Do it for you - E.1

Misfit Athletics — Fri, 12 Dec 2025 20:00:00 GMT

We launch a short-form Misfit Mind and dig into why chasing approval undermines progress, while building substance creates steady gains. From blue-collar brilliance to gym vanity traps, we argue for identity over image and community over novelty.

• optics versus substance across upbringing and training
• why skills and gear can’t replace GPP
• the emotional cost of keeping up appearances
• program hopping versus long-term commitment
• using “do it for you” as a daily filter
• how community deepens when we drop the shell

Brought to you by GorillaMind - Use the Code Misfit

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Is Individual Coaching Better Than Following A Blog? - The Misfit Podcast

Misfit Athletics — Tue, 31 Oct 2017 15:00:06 GMT

Is working with an individual coach who customizes everything to your need necessary to find success in our sport? Seth, Drew, and Sherb talk about their thoughts on the topic.

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Post Open Cycle Podcast - Episode 30

Misfit Athletics — Sun, 02 Apr 2017 20:33:54 GMT

The Open has wrapped up and for some of you that means training for regionals but for many others the preparations for 2018 begin.

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Skills Acquisition - E.332

Misfit Athletics — Mon, 09 Dec 2024 11:00:00 GMT

What’s up Misfits! Episode 332 is all about ‘Skill Acquisition’. Enjoy!

The gang discuss the nuances of skill acquisition in fitness, emphasizing the importance of patience and intensity. They explore the difference between practice and performance, highlighting how repetition and consistency lead to mastery. The conversation also touches on the common pitfalls in fitness where individuals do not push themselves hard enough to achieve desired results.

Coach Drew and Coach Hunter, delve into the intricacies of skill execution and intensity in sports, particularly in CrossFit. They discuss the importance of understanding the different levels of intensity, the journey of skill progression, and the application of first principles thinking in coaching. The conversation emphasizes the need for a structured approach to training, including programming, scheduling, and executing workouts effectively. They also highlight the significance of accumulating quality repetitions at low intensity before introducing higher levels of intensity and complexity in training.

You must introduce intensity in training, particularly through running and interval work. They emphasize the need for appropriate programming that allows athletes to progress in their skills while managing fatigue. The discussion also covers the concept of finding the 'zone' for optimal performance, the significance of consistency in training, and the often overlooked boring work that leads to success. They highlight the necessity of learning from setbacks and the neurological adaptations that occur during breaks in training.This episode is a reminder that true mastery requires both patience and passion.

If you enjoyed the episode, please don’t forget to leave us a review, and share it with the rest of your squad.

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How to Get Better at CrossFit - E.333

Misfit Athletics — Mon, 16 Dec 2024 11:00:00 GMT

Ready to elevate your CrossFit game and connect with a community that shares your passion? Discover the secrets behind optimizing your performance with insights from Misfit Athletics. We've got exciting updates about our content hub, now relocated entirely to the Misfit Athletics YouTube channel, alongside the rebranding of Team Misfit to Misfit Affiliate. This change is all about unifying coaches and athletes on our Misfit Athletics Discord, setting the stage for high-quality programming and unparalleled connection.

In this episode of the Misfit podcast, the coaches discuss how to get better at CrossFit, emphasizing the importance of understanding the methodology behind the sport. They explore the balance between strength and overall fitness, the journey from novice to professional athlete, and the significance of variance in training.

The conversation also highlights the need for proper scaling and execution in workouts, encouraging athletes to make small adjustments for significant gains in performance. In this conversation, Coach Drew and Coach Hunter delve into the intricacies of CrossFit coaching, emphasizing the importance of understanding athlete capabilities, execution, and the concept of athlete IQ. They discuss how novice athletes often overlook mobility and foundational movements, leading to poor performance and potential injuries. The conversation also highlights the significance of reading workouts strategically and balancing knowledge with simplicity in training. Emotional intelligence in competition is touched upon, illustrating how it affects performance. Ultimately, the hosts advocate for a holistic approach to CrossFit that combines technical skill, mental awareness, and a willingness to push boundaries.

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What Makes the Great Great? Mindset for Success - Ep297

Misfit Athletics — Mon, 19 Feb 2024 14:00:00 GMT

What makes Patrick Mahomes so great? This week on the Misfit Podcast we're diving into the greats and the mindsets that they employ that help make them great. Hopefully this episode can give you some fuel to start developing your own killer instinct. We hope you enjoy!

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THE OPEN IS HERE - OPEN CYCLE PODCAST - EPISODE 40

Misfit Athletics — Wed, 21 Feb 2018 15:50:13 GMT

The Open is upon us. We hope all of your hard work and preparation has paid off, here is what to expect to see on the blog during the next 5 weeks.

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Energy Systems and How They Effect Training - E.324

Misfit Athletics — Mon, 14 Oct 2024 12:00:00 GMT

This week on the Misfit Podcast, the goon squad delve into the intricacies of energy systems, particularly focusing on zone two work and its relevance in CrossFit training. We discuss the balance needed between different energy systems, the importance of understanding individual athlete needs, and how to effectively program workouts to enhance performance.

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Crossfit Games Open 16.1 Tips - Episode 22.1

Misfit Athletics — Fri, 26 Feb 2016 05:32:30 GMT

Its that time of year again, the Crossfit Games Open is here. Seth and Matt talk about how to approach 16.1 to maximize your efforts. Good luck everyone!Hit us up on Twitter @misfitathletics if you have questions.

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Misfit Affiliates Phase 3 - E.329

Misfit Athletics — Mon, 25 Nov 2024 15:00:00 GMT

In this episode of the Misfit Podcast, we discuss how you entered the pool as an 8 year old? The upcoming Misfit Affiliate Phase Three programming. They emphasize on the importance of community, strength training methodologies, and the integration of gymnastics and rowing into the program.

Coach Drew and Coach Hunter explore the significance of the 5x5 strength training method, the challenges and techniques of muscle-ups and wall walks, and the role of general physical preparedness in lifting. The conversation also touches on the effectiveness of rowing as a conditioning tool and the overall structure of the affiliate programming, highlighting the balance between strength, skill acquisition, and community engagement.

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Growth Mindset to Improve as a Coach or Athlete - Ep307

Misfit Athletics — Mon, 13 May 2024 17:00:00 GMT

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We're Back from the East Semifinals! - Ep309

Misfit Athletics — Wed, 05 Jun 2024 14:00:00 GMT

This week on the pod, the goon squad discusses the Crossfit Semifinals experience at the NA East Semifinals.

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What's Next for the Crossfit Games?

Misfit Athletics — Mon, 06 Jul 2020 15:00:00 GMT

Some significant changes have been made at CF HQ and that could mean significant changes to the competition season.

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Crossfit Quarterfinals Prep is Here! Phase 3 - Ep290

Misfit Athletics — Mon, 01 Jan 2024 13:00:00 GMT

What is your "Super Bowl"? If your answer is the Crossfit Games Open or Quarterfinals you're in the right place! Phase 3, our Crossfit Quarterfinals Prep programming Phase starts on Monday, January 8th. In this episode we talk about what to expect in our coming phase of crossfit competitor programming, available at MisfitAthletics.com

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Breaking News: Full life chat episode. Hunter is an affiliate owner & Drew is moving! - E.376

Misfit Athletics — Tue, 18 Nov 2025 20:00:00 GMT

We announce a sponsor we chased for over a year, outline programming changes that bring back quarterfinals prep and a five-week peak, and share big life updates: Hunter takes ownership of Misfit Gym Portland while Drew moves to Colorado to double down on Misfit Athletics. The theme is alignment—letting each of us lead where we create the most impact.

• why most supplement deals are bad value and why Gorilla Mind is different
• what we use daily: whey, omega-3s, creatine options, nootropic energy drinks, intra-workout carbs and salt
• early Black Friday discounts and how to stack our code
• affiliate phase dates and the return of quarterfinals prep
• a five-week peaking structure that has produced semifinal athletes
• camp at Roots details and early bird timeline
• Hunter’s ownership focus on culture, coach development and steady improvements
• Drew’s move to Colorado and plans for deeper education and remote coaching systems
• why AI can assist but should not write programming
• garage origins, growth, and how staying true keeps the community strong

gorillamind.com/misfit or use code MISFIT at checkout and stack it with current sales
misfitathletics.com for individual programming; teammisfit.com for affiliate programming with two weeks free at signup

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What Makes a Good Crossfit Class? - The Coaches Podcast Ep.251

Misfit Athletics — Mon, 16 Jan 2023 13:00:00 GMT

What makes a "good" Crossfit class? Coaches Sherb and Hunter are joined by guest coach Mark to talk about the elements you can start incorporating into your classes to help give you members the best experience possible.

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Phase 3 Programming Overview - Ep.243

Misfit Athletics — Mon, 14 Nov 2022 13:00:00 GMT

Phase 3 begins next week, Monday, November 21 at misfitathletics.com. On this weeks episode the goon squad goes over everything to expect from Phase 3 of our programming.

Wether you are training for the Crossfit Games or getting ready to crush the Crossfit Open in 2023 now is a great time to get on board with the Misfit Athletics community.

Start for FREE today at misfitathletics.com

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Comp Block 1 is Here! - Ep.211

Misfit Athletics — Mon, 14 Feb 2022 15:00:00 GMT

Comp Block 1 starts Monday! The guys are here to give you a look at what to expect.

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A Conversation about Crossfit Training Volume - Misfit Podcast Ep.260

Misfit Athletics — Mon, 03 Apr 2023 14:00:00 GMT

How much Crossfit training volume is right for you? We've seen many Crossfit athletes fall into the "more is better" mentality when it comes to training volume. We're here to tell you, "more" is not always better, better is better.

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Abilities Vs. Self Perception - Ep.289

Misfit Athletics — Mon, 25 Dec 2023 13:00:00 GMT

On this week's episode we're talking about bridging the gap between an athlete's abilities and self perception. We'll also give you some steps you can take to help yourself build this skill. Hope you enjoy!

As requested, this week we're going to provide you with some timestamps (Shoutout Gus). As a disclaimer, these timestamps are AI generated:

00:00 Introduction and Camp Planning
20:42 Athletes' Perceptions of Themselves
29:14 Overthinking and Insecurity
30:12 Progress and Mental Adaptation
31:19 The Conversation in Your Head
32:45 Paying Attention to What Matters
34:24 Being Present in the Workout
35:05 Insecurity Wears Many Hats
36:47 Rewriting the Narrative
38:59 Patience and Consistency
41:08 Setting Clear Goals
42:33 Shutting Off the Voices
45:57 Focusing on What Matters
48:32 The Journey and Personal Growth
54:30 Trickling Up and Spitting Out Variance
55:53 Paying Attention to the Metrics That Matter
57:11 The Training and Testing Mindset
59:05 Ignoring Genetics and Focusing on Work
01:01:01 Overcoming Anxiety and Indecision
01:02:20 Immersing Yourself in the Present Moment
01:05:33 Avoiding Cop-Outs and Digging In

You can find our programming here:
Individual Crossfit Programming: MisfitAthletics.com
Crossfit Affiliate Programming: TeamMisfit.com

You can check out our apparel here: sharpentheaxeco.com

For the best protein and supplements visit our store at: ProperFuel.co

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When to start training for the 2025 Crossfit season: Hatchet OS1 - Ep.304

Misfit Athletics — Tue, 23 Apr 2024 12:00:00 GMT

The Crossfit Open and Quarterfinals have come to an end, what now? If you want to get a jump on your offseason training, join Misfit for Hatchet OS1 and start building your perfect season.

Learn more about Hatchet OS1 Here: https://misfitathletics.com/hatchetos1/

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The Science and Benefits of Heat Exposure Pt.1 - Misfit Project Throwback

Misfit Athletics — Mon, 18 Sep 2023 12:00:00 GMT

We're digging into the Misfit Project archives to bringing you this episode from March 1, 2018. On this episode we're talking the science and benefits of Heat exposure especially when paired with excercise.

Hope you enjoy, and thanks for listening!

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Programming for your Crossfit Affiliate - Misfit Coach's Podcast Ep.261

Misfit Athletics — Mon, 10 Apr 2023 12:00:00 GMT

We're excited about our upcoming Affiliate Programming phase and if you're a coach or gym owner we think you will too. This week on the podcast Drew and Hunter talk about the upcoming phase for Team Misfit Affiliate programming

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We Answer YOU! Q&A Episode - Ep.208

Misfit Athletics — Mon, 10 Jan 2022 13:00:00 GMT

You asked, we answered! Thanks everyone for the questions, we hope you enjoy our Q&A.

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WANJIRU: New Misfit Affiliate Phase - E.378

Misfit Athletics — Tue, 02 Dec 2025 19:00:00 GMT

We lay out a seven-week “stimulus bomb” phase that aligns coaches and members around five by five back squats, pulling gymnastics, and a smart rowing bias, all aimed at real adaptation and Open readiness. We explain the why, show how to coach it, and offer flexible tools for holidays, engine work, and competitors.

• Five by five back squats as the universal strength driver
• Coaching neutral spine, bracing, stance, and glute activation
• Personalising squat style to anthropometry without losing depth
• GPP lifts in metcons to test strength under fatigue
• Pulling gymnastics through hollow and arch shapes
• Logical progressions from strict capacity to kipping efficiency
• Rowing bias, zone 2 strategy, and machine rotations
• Holiday-friendly swaps and keeping lift-only days intact
• Engine add-on structure and Sunday long slogs
• Competitor Extras tied to class for retention and readiness

Head to gorilla mind.com forward slash misfit or use the code word misfit at gorilla mind for checkout. You support the podcast and save money at the exact same time.
You can get started for two weeks for free by going to teammisfit.com, click on sign up now, StreamFit, SugarWod or PushPress. You can also email coach@misfitathletics.com for a two-week PDF preview.

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Misfit Coach's Podcast - Team Misfit Affiliate Phase 1

Misfit Athletics — Fri, 23 Jul 2021 16:00:00 GMT

Today on the Coach’s Podcast, Hunter and Sherb break down Phase I for Team Misfit affiliates and provide a few ways to pull that extra effort and commitment out of members!

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Was Crossfit Quarterfinals a Good Test? - Ep.259

Misfit Athletics — Mon, 27 Mar 2023 11:00:00 GMT

Crossfit Quarterfinals: was it a good test?

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Why affiliates benefit from the CrossFit Games - The Coaches Podcast Ep.194

Misfit Athletics — Mon, 06 Sep 2021 13:00:00 GMT

On this week's Misfit podcast, Hunter and Sherb dive into just a few reasons why affiliates at all levels benefit from the highest level of our sport - the CrossFit Games.

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Cody Mooney & Laura Horvath - Misfit Podcast

Misfit Athletics — Tue, 30 Oct 2018 23:00:13 GMT

While Cody Mooney and Laura Horvath were in town training, Seth took the time to sit down with them and team Games athlete Nate McCabe from Crossfit Back Bay to catch up and talk about some sanctioned events.

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MONTEZUMA: New Misfit Affiliate Phase - E.372

Misfit Athletics — Tue, 14 Oct 2025 17:00:00 GMT

We lay out the Montezuma phase and show how deadlifts and wall walks, paired with smart cardio and GPP rotations, build a sturdy trunk and a stronger culture. We share why narratives matter, how PAP and reset deadlifts teach bracing, and how wall walks outperform handstand walking for GPP.

• Montezuma phase theme of midline and posterior chain
• Deadlift heavy days with PAP and reset mechanics
• GPP rotation and targeted in‑WOD lifting for expression
• Wall walk bias with test–retest and skill exposure
• Cardio days as shared suffering and measurable progress
• Culture of coaching responsibility and athlete ownership
• Competitor Extra for retention and smart added volume
• Engine program cadence work and Sunday long sessions
• Practical scaling, stimulus notes, and warm‑up guidance

Get a two‑week free trial at teammisfit.com—click Sign Up Now at SugarWOD, StreamFit, or PushPress. Or email coach@misfitathletics.com for a two‑week sample of the Montezuma phase. Join our Telegram to connect with coaches and affiliates.

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Getting Ready for Crossfit Quartefinals - Ep.302

Misfit Athletics — Tue, 26 Mar 2024 19:00:00 GMT

Are you getting ready for Crossfit Quarterfinals? This week on the podcast the Misfit coaches are talking about Quarterfinals prep and giving some tips on what you should be focusing on to make the most of your training.

00:17 - Intro
01:29 - life chat
23:05 - Quarterfinals prep
44:35 - choose your opponent
01:01:40 - final thoughts

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2020 Crossfit Games Recap Podcast

Misfit Athletics — Mon, 26 Oct 2020 20:00:00 GMT

While the 2020 Crossfit Games was held under much different circumstances than years past, the goal remained the same; to crown the worlds fittest. Was it a well rounded test? Was it entertaining to watch? The Misfit HQ coaches take a look at the 2020 Crossfit Games from a programmers perspective to discuss how we felt about this years test!

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The CrossFitter to CrossFit Competitor Journey - The Unprepared Podcast

Misfit Athletics — Tue, 18 Feb 2020 15:00:00 GMT

This week on unprepared we tackle the big question of how to transition from CrossFit as a hobby to CrossFit as your sport. We take a dive into programming, coaching, mindset, lifestyle, and plenty of other avenues to make this journey yourself.

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2019 Crossfit Games Season in Review - The Unprepared Podcast

Misfit Athletics — Tue, 19 Nov 2019 21:00:00 GMT

It’s been a little over a year since the most profound changes to the sport of fitness were made. The initial shock has subsided, and after a hectic qualification process and 2019 Games season we sat down to discuss what should be a slightly more predictable 2020 season, and our overall assessment of the future of competing in the sport of Crossfit.

That, plus we dive into what sort of programming changes you can expect from Misfit Athletics beginning on November 18th with Phase I. All that and more in the newest Unprepared Podcast.

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This and That - E.336

Misfit Athletics — Mon, 13 Jan 2025 11:00:00 GMT

Happy Open Prep Day!

In this episode, we explore the mindset of a Misfit—what it means to grow, adapt, and thrive while embracing the challenges and imperfections that shape us.

We kick things off with insights from Open Prep Day, reflecting on how fitness is more than just physical—it's about community, connection, and a positive mindset. We discuss the importance of understanding your motivations behind fitness goals and how unrealistic standards can lead to burnout. Instead, we emphasize focusing on progress over perfection and enjoying the journey alongside like-minded misfits.

Key highlights include:

- The psychological impact of setting healthy fitness goals
- Creating fun, supportive gym environments to fuel long-term success
- Financial health hacks, like smarter choices for meal prep and coffee
- Exciting updates on the World Fitness Project, a groundbreaking competition for athletes of all levels
- A preview of the Purple Mountain Throwdown, where community and competition collide

We wrap up with a reminder: fitness isn’t about perfection—it’s about showing up, embracing the process, and celebrating the small victories that lead to lasting change.

Whether you’re here for training tips, personal growth insights, or just to feel part of a community that gets it, this episode has something for you.

If you enjoyed this episode, comment, like, and subscribe!

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2018 Crossfit Regionals Changes

Misfit Athletics — Thu, 09 Nov 2017 17:47:37 GMT

Seth Drew and Sherb discuss the announced changes to the 2018 Crossfit Games regionals season.

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Staying Competition Ready - E.339

Misfit Athletics — Mon, 03 Feb 2025 11:00:00 GMT

In this episode, we dive into athlete experiences at competitions, updates on Misfit Athletics, and the importance of preparation for the CrossFit Open and Hell Week. From programming strategies for athletes juggling multiple events to the evolving CrossFit competition landscape, we break down what it takes to stay ready year-round.

But that’s not all—what if your best performance starts with your morning coffee? We rate our latest brews, debate training goals (can a 225lb strict press happen by 2025?), and explore how discipline in fitness mirrors the craft of coffee tasting.

What’s Inside:

How to balance training and competition schedules
The "no free lunch" mindset and its impact on success
A throwback Misfit gear collection YOU get to help create
Shoutout to remote athlete Tony for his RX division debut at WODAPALOOZA

Drop a comment with your favorite takeaway and don’t forget to like, subscribe, and turn on notifications for more Misfit content.

#MisfitAthletics
#CrossFitTraining
#CompetitionReady
#SharpenTheAxe

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Becoming a 10 Year Crossfit Affiliate; Lessons Learned and Advice

Misfit Athletics — Mon, 31 Aug 2020 13:00:00 GMT

On today’s Misfit podcast, we celebrate the 10th birthday of Misfit Gym Portland, the original Misfit affiliate. Hunter interviews Drew and Sherb as we outline the 5 pillars we think an affiliate needs to make it to the coveted 10-year mark. Happy birthday, Misfits!

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CrossFit Games '25 Season Changes - E.330

Misfit Athletics — Wed, 27 Nov 2024 11:00:00 GMT

In this episode of the Misfit podcast, the squad discusses the upcoming changes to the 2025 CrossFit Games season, including the new structure of the Open and its implications for athletes and programming. We delve into the complexities of CrossFit semifinal programming, and the intricacies of Games qualification. With a focus on inclusivity and the fittest athletes, we discuss the implications of the global leaderboard shift, regional challenges, and the role of events like the Rogue Invitational.

As we explore athlete classification and tailored programming, we reflect on the resilience needed to succeed in this dynamic sport. With a return to sanctionals, athletes face a new landscape filled with both opportunities and challenges. From the logistical hurdles of global participation and travel to the financial realities of sponsorships and prize purses, we examine how these changes impact athletes' careers and motivations.

We celebrate Coach Hunter's incredible achievement of joining the 500-lbs club with his deadlift!

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Phase 2: 2026 Programming Continues into Monsoon Szn - E.374

Misfit Athletics — Tue, 28 Oct 2025 10:00:00 GMT

We map the full Phase Two plan and explain how to pick the right track, set clear priorities, and train with intent through the toughest stretch of the year. From squat clean peaking and volume squats to Echo Bike zone two and muscle-up progressions, we show how to build a season-proof base.

• choosing between Pro, Hatchet, Masters and GPP
• variable training system and what is mandatory vs optional
• why intent beats volume for strength progressions
• squat clean peak and volume back squat structure
• speed bench, push press and pressing balance
• positional snatch and overhead squat for bottom stability
• deficit deadlifts and learning the earth press
• Echo Bike zone two and rowing aerobic work
• Cube-stacked intervals to train athlete IQ
• weekly skill tracks for muscle-ups and handstand push-ups
• how to log ranges and build micro-progressions
• mindset for scary season and stacking small wins

Free trials are on for one week across all programs. Head to Fitter or Strive and start your trial now. For affiliate programming, visit teammisfit.com and click Sign Up Now for a two-week free trial.

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Turtles and Rabbits - Ep.204

Misfit Athletics — Mon, 06 Dec 2021 13:00:00 GMT

Have you heard the terms "fast twitch" and "slow twitch" when talking about strengths/weaknesses of different athletes? Well the guys dig deep into what it means, and how you can mold yourself to be more of a fast or slow twitch athlete depending on where you fall on the spectrum.

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Crossfit Games Open 16.3 Tips - Episode 22.3

Misfit Athletics — Fri, 11 Mar 2016 03:17:17 GMT

Short and painful. Crossfit Games Open 16.3 is here. Want some tips for success for 16.3? Check it out!

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What Should You Hope to Get Out of the 2024 Crossfit Open? - Ep298

Misfit Athletics — Mon, 26 Feb 2024 14:00:00 GMT

The 2024 Crossfit Games Open is nearly upon us. On this week's episode we talk about what competitors should hope to get out of the Open. Wether the Open is your Super Bowl or you have aspirations for a higher level of competition we hope you can get something out of this episode. Drop a comment, what is your goal for the 2024 Crossfit Open?

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Regionals Wrap Up - The Misfit Podcast

Misfit Athletics — Wed, 06 Jun 2018 20:11:20 GMT

Regionals is all said and done, these are the things witnessed and learned over more than 3 weeks of travel!

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Listener Q&A - E.326

Misfit Athletics — Tue, 29 Oct 2024 13:00:00 GMT

What if indulging in your favorite guilty pleasure could spark a light-hearted debate? Join us as we explore the deceptive allure of Crumble cookies and the surprising caloric truths hidden within those crumbly bites. Our conversation meanders into the realm of football, where we dissect the quarterback quandary facing the Pittsburgh Steelers. Justin Fields or Russell Wilson? It's not just about skill—it's about the quirky charisma of Wilson and whether he fits the gritty essence of Steel City.

Get ready to discover the lifelong benefits of CrossFit and why starting young might just be the key to a healthier future. We dive deep into the emotional layers of the CrossFit community, balancing effective programming with practical coaching. Along with personal reflections, there’s a spotlight on the achievements that showcase the dedication and support within this vibrant community. Ashley Drabicki’s inspiring journey to a personal record after motherhood is a testament to the spirit of commitment that CrossFit fosters, proving that personal growth is unwavering.

We wrap things up with engaging insights on balancing individual and affiliate programming, effective warm-up strategies, and injury recovery tips. As competitive aspirations meet community engagement, the importance of mindset and movement becomes clear. Our listener Q&A brings this episode to a close, encouraging deeper community connections through our Discord. It's a mix of fun, fitness, and intriguing sports talk, all in one podcast package.

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How to Train Smarter This Crossfit Season // Phase 1 - Ep.276

Misfit Athletics — Mon, 28 Aug 2023 14:00:00 GMT

Are you ready to get started on the 2024 Crossfit Games competition season? The squad is back together to chat about our tried and true annual tradition - the release of Phase 1! In this raw behind-the-scenes look, we break down what you can expect in the 12th iteration of our Phase 1 training program. Learn about the new deload weeks, how we're strategizing strength work, attacking skill weaknesses, picking the right pacing, when to row vs bike, and more straight from the brains behind the programming. Whether you're an MFT or Hatchet athlete, we've got you covered to start strong on September 4th. So tune in to get the inside scoop on our coaching philosophies and get pumped up as we unveil the method behind the Phase 1 madness

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Staying Humble While Being a Fierce Competitor with Paige Semenza - The Unprepared Podcast

Misfit Athletics — Fri, 22 Nov 2019 19:00:00 GMT

It takes a different kind of person to be in the top 0.1% of anything. Hard work, dedication, yaddayadda you've heard all the cliches and buzzwords that descibe what it means to be the best, but what happens when you have to turn that switch off? Do the best have that ability, or are they so far to one extreme that the ability to go from kill-em-all to humble isn't even possible? We'd argue that's not the case, and special guest Paige Semenza is our proof. A 2-time Individual Games athlete, former Division I hockey player and all around humble badass, Paige jumps in with the standard goon squad to talk about the dichotomy of being the best: Humility vs. Fierce Competitiveness. The latest Unprepared podcast is streaming now - check it out!

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Staying Fit with Minimal Equipment - The Unprepared Podcast

Misfit Athletics — Tue, 17 Mar 2020 20:00:00 GMT

The COVID-19 virus, by this point, has affected you in some way. Whether that means working from home, avoiding the grocery store at peak hours, or scouring the earth for the last roll of TP, things are just different. On today's episode of Unprepared Drew, Ted, Hunter, and Sherb skip the "here's why you should practice social distancing" topic and, instead, talk about actionable steps to stay training during this unfamiliar time. Today's topics include: how to modify your training at home with minimal equipment, which pieces of equipment you should purchase on a limited budget, and finally, how to leverage social media to your advantage as a tool while practicing "social distancing."

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There is No FINISH LINE - The Misfit Project E.36

Misfit Athletics — Tue, 05 Nov 2019 14:00:00 GMT

So you finally got that 400 lbs back squat. Now what? You finally nailed down your morning routine, what next? As we try to construct a lifestyle that works for us it's important to remember that things will constantly change, priorities will shift, our goals will change, and that ultimately we are on a never-ending and unattainable pursuit of perfection in our health, personal relationships, habits, and more. One of the biggest downfalls with our culture today is a "good enough" mentality, where people try to change their lives for the better by forcing a square peg into a round hole. We're in the business of making your lifestyle work for you forever. Understanding that this noble but almost futile pursuit has no finish line should be both freeing and comforting, and the mantra of "one percent better every day, forever" is where you'll find success.

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The Culture of Busy - The Misfit Project E.37

Misfit Athletics — Wed, 27 Nov 2019 01:00:00 GMT

Being busy has become something of a status symbol, and is more often than not associated with importance and productivity. It has almost become a competition to see who can spend the most time at the office, with little regard for the quality or actual level of productivity because time spent at work equates to commitment, reliability, work ethic, and an ability to do more work. It’s a vicious cycle that begs the question - is this really what’s necessary to be successful in my job and life? The other side of the coin is determining whether your busyness is self-induced, or a mirage masquerading as a need for organization due to a feeling of being overwhelmed. As the average American workweek gets longer, and our level of connectedness to our jobs increase with the latest technology, we have to be more diligent than ever to make sure our priorities in life are defined, and that the narrative we’re telling ourselves is in line with the person we want to be. Like everything in life, we always have a choice, we just have to be comfortable with the consequences.

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The 4 Things ALL Athletes Need in Their Diet - The Misfit Project E38

Misfit Athletics — Tue, 10 Dec 2019 17:00:00 GMT

The competitive fitness landscape has seen its fair share of diet trends come and go over the last decade. From paleo to carb back-loading, Zone to Keto and everywhere in between, there is so much information out there that sifting through it can be a real challenge. Unfortunately, we can't help you much - not because we don't know, but because you have to find out what works best for you. We have and continue to stand by our mantra of Quality, Quantity, and then Timing, but that can still mean different things for different folks. Instead of a dietary prescription, we're going to give you the 4 things we think every athlete's diet should have in common. The simplest things are the most often overlooked, so before you start asking yourself what the best macronutrient breakdown is, think about whether or not you're doing the simple things.

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Positive Vs Negative With Mekenzie Riley - The Unprepared Podcast

Misfit Athletics — Wed, 26 Jun 2019 22:52:05 GMT

On today's Unprepared Podcast, Mekenzie Riely joins the guys to talk about training mentality and the pros and cons of both positive and negative mindsets. Enjoy!

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EPISODE 200 HALLOWEEN SPECIAL - Ep.200

Misfit Athletics — Sun, 31 Oct 2021 21:00:00 GMT

Happy Halloween! We celebrate our 200th Episode of the Misfit Podcast in style. Take a trip down memory lane with the goon squad as we talk some Misfit history and announce some GIVEAWAYS.

Thank you all for all of the support over the last 10 Years and 200 Episodes :)

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Mamba Mentality - The Unprepared Podcast

Misfit Athletics — Tue, 28 Jan 2020 14:00:00 GMT

In the wake of the tragic helicopter crash involving Kobe Bryant, his daughter, and seven others, we wanted to take the time to address the example Kobe left behind and how we can adopt some of his strategies into our own lives and keep his legacy as powerful and meaningful as it should be. I (Drew) grew up idolizing Kobe from the day he was drafted (I was 9 years old), and knowing I had to record a podcast with this on my mind felt like the right thing to do. Hope you all find a way to apply some of these ideas to your own lives.

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The Vibe - The Coach's Podcast E1 by Team Misfit

Misfit Athletics — Fri, 04 Oct 2019 17:00:00 GMT

In the inaugural Team Misfit Coach's Podcast episode, we talk about an intangible, immeasurable, but critically important factor in the success or failure of your gym: the Vibe. Call it what you will - culture, aura, air, whatever, it's huge. More important than your program and more important than how many letters you have after your name, establishing and promoting the right vibe in your gym is the difference between new members walking through the door, and the same members sticking around for years.

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Live from WZA with Team Misfit Affiliate Crossfit Unite - The Coach's Podcast

Misfit Athletics — Sun, 23 Feb 2020 14:00:00 GMT

In today’s special edition Wodapalooza Coach’s Podcast, we sit down with one of our OG Team Misfit affiliate owners Lisa Merrick of Crossfit Unite in Concord North Carolina. Lisa is the owner and Head Coach at Unite and has been following the Competitor program for a while now, and we sat down at Wodapalooza to talk about how it has helped her athletes reach all-time PRs and grow as a result of the awesome vibe they’ve created.

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MetCon Mindset - The Unprepared Podcast

Misfit Athletics — Tue, 07 Jan 2020 16:00:00 GMT

This week on the Unprepared Podcast we slide back into a conversation about the mindset of an athlete struggling to push in a perceived weakness. This trip through the mindset of athletes can give you the context you need to rewrite the stories that play in your head over and over.

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Expectations & Desire - The Unprepared Podcast

Misfit Athletics — Tue, 29 Oct 2019 18:00:00 GMT

We've talked before about how important it is to be vulnerable enough to say that you've got a big, challenging, difficult goal that you want to achieve. Where so many people trip up is identifying whether it is, in fact, THEIR goal and desire, or what they believe the outside world wants and expects from them. We've talked about both goal setting and being vulnerable, but today we dive into an even more personal version of this conversation where you have to be honest with yourself about going after something that you, and only you, deem worthy of your hard work and dedication. You'll never be fully invested in something if you don't truly have complete ownership over it, and are doing it for the right reasons - whatever that means for you.

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Overcorrecting - The Misfit Project E35

Misfit Athletics — Tue, 22 Oct 2019 17:00:00 GMT

Keto or high carb. 18 hour fast or not at all. CrossFit or bodybuilding. Good or bad, left or right, black or white. Can't we all just get along?

One of the most common issues we see with people who are looking to make positive changes in their lifestyle is a massive overcorrection from one extreme to the other. Today's social constructs encourage us to be on one side or the other, often neglecting the fact that there's usually something valuable from every extreme. It's far easier and more lucrative to sell something that advocates for one extreme or the other, and far easier to get you interested in something with a click-bait headline. Unfortunately for you, we don't have a shiny object with the latest and greatest craze to sell. You'll just have to hear us mumble on about how we can achieve incredibly positive results and changes by making small, simple, incremental changes to our habits over time.

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Crossfit Games Open 19.2 - Misfit Podcast

Misfit Athletics — Fri, 01 Mar 2019 03:05:02 GMT

We're back for week 2 of the Crossfit Games Open! In this podcast we announce winners and talk strategy and tips for the Crossfit Games Open workout 19.2

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Andy Hurley on Music, Eating and Crossfit - Misfit Podcast Episode 20

Misfit Athletics — Wed, 17 Feb 2016 21:17:05 GMT

Fall Out Boy drummer and Misfit Remote Coaching athlete Andy Hurley sits down with Seth and Drew to talk about everything from the formation of Fall Out Boy to his decision to stay Vegan to the upcoming Crossfit Games Open. Super genuine and inspirational dude and definitely worth the listen.

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Cycle 1 - Podcast Episode 24

Misfit Athletics — Thu, 28 Jul 2016 00:37:08 GMT

Cycle 1 and the official start of the 2017 season starts August 1st. HQ Staffers Drew, Matt, Seth and Gabe talk about what to expect in cycle 1.

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Cycle 2 is back AGAIN! Misfit Athletics Cycle 2 Podcast

Misfit Athletics — Mon, 01 Jul 2019 16:57:58 GMT

"So if you follow the blog like to a T and the opportunity comes up to work on the strict handstand push up, and you suck at it, you don't just go through the motions like, 'Oh shit, all right, I got my strict handstand push up work in whatever.' It's the opportunity to get better at the strict handstand pushup. And again, if you're not moving better and actually giving a shit while you're working on it, you won't improve."

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Programming and Volume: How to Choose what’s best for you - The Unprepared Podcast

Misfit Athletics — Mon, 24 Aug 2020 17:00:00 GMT

This week on the Unprepared Podcast the guys bring it back to what they know best - how to get insanely fit. Misfit Athletics has spent the better part of a decade writing workouts for athletes of literally all levels, but how do you know what combination of volume, intensity, and program choice is right for achieving your goals? Like most important in life questions, there’s no one size fits all answer that depends on your goals.

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Cycle 4 - Misfit Podcast Episode 19

Misfit Athletics — Thu, 24 Dec 2015 19:14:11 GMT

Cycle 4 is the time of year where we test the work you've put in during cycle 3 and get you ready to crush the Crossfit Games Open. Seth and Drew talk what to expect for the upcoming cycle. It's a short one, but a good one!

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Increase Your Athlete IQ - Ep.201

Misfit Athletics — Mon, 08 Nov 2021 13:00:00 GMT

This week on the Misfit Podcast the goon squad announces some giveaways from our 200th Episode, and dives into the topic of how to Increase Your Athlete IQ as a competitive Crossfitter.

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The Three S's of a Successful Crossfit Class - The Coach's Podcast E6 by Team Misfit

Misfit Athletics — Wed, 05 Feb 2020 21:00:00 GMT

Many factors lead to a successful CrossFit Class, including great coaching, thoughtful programming, organized class logistics, music, and safety, to name a few. While all of these factors play a role, we have a short, actionable list of things coaches should ask themselves at the end of each class called the three “S’s.” In today’s episode, we discuss the three “S’s” and exactly how they pertain to a successful affiliate class. If you like what you’re hearing, like, subscribe, and slide into @teammisfitgyms DMs for feedback or suggestions for future episodes!

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Phase 1 Has Arrived.

Misfit Athletics — Tue, 12 Nov 2019 03:00:00 GMT

As the competitive CrossFit landscape continues to change, so will we. Over the last 7 years we've done our best to stay ahead of the curve, avoid the click-bait trends, and make sure you have the most direct no-bullshit path to the fittest version of yourself. We will continue to pave the way with what we believe the best way to train for the unknown and unknowable, and Phase I is the culmination of nearly a decade of close observation, trial and error, and empirically driven data with a heaping scoop of grit. Phase I will provide you with more options than ever to truly customize your training while still getting the guidance needed to master yourself. Misfit Athletics has, and will continue to be the most well-rounded competitive CrossFit program on earth, and we're upping the ante beginning with Phase I on November 18th. Saddle up boys and girls.

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Being a Great Coach and Competitor - The Coach's Podcast E5 by Team Misfit

Misfit Athletics — Sat, 04 Jan 2020 15:00:00 GMT

Can you be a competitive CrossFitter and Great Coach at the same time? So many of us got our start in CrossFit by wandering through the doors of a local affiliate looking to coach in exchange for access to a gym, and for many, that sparked the desire to compete at the highest level we could. Of course, we wanted to coach, but the expectation of quality coaching wasn't quite what it is today, and CrossFit gyms didn't saturate every city at the level they do now. Many coaches still live part-time life, exchanging their coaching credentials for the ability to work out whenever they choose, but how many are putting their training ahead of their coaching skills? Can you do both effectively? Is it possible to be a world-class coach that creates an atmosphere that members want to be in every day and a high-level athlete at the same time? For better or worse, we've experienced both the good and bad of this scenario, so we're here to share the knowledge in hopes that you can do what's right for your gym.

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How to Fix Things That are Holding You Back in the Gym - Ep.195

Misfit Athletics — Mon, 13 Sep 2021 13:00:00 GMT

On this weeks episode of the Misfit Podcast Drew, Hunter and Sherb talk about how to start fixing some things that could be holding you back from achieving your goals in the gym.

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The PHASE 2 Podcast! - Ep.196

Misfit Athletics — Mon, 27 Sep 2021 20:00:00 GMT

Phase 2 of the 2022 season training has arrived. Drew, Hunter and Sherb are here to tell you what to expect and give you a peak behind the curtain so you can make the most of your training over the coming weeks.

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The Story So Far - The Misfit Project Episode 32

Misfit Athletics — Tue, 13 Aug 2019 21:47:18 GMT

Wrapping up the back to basics story, the crew sits down to talk about practical uses for many of the topics we've covered thus far.

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Crafting the Ideal Training Day - Ep.277

Misfit Athletics — Mon, 04 Sep 2023 17:00:00 GMT

Want the inside scoop on how to structure the perfect training day? Join us as I walk through sample daily programming for athletes of all levels, from Open competitors to Games athletes. Learn how to choose the right pieces for your ability and goals, optimal order for lifts and conditioning, must-do elements like warmups, cooldowns and recovery protocols, and how to progress volume over a season. Whether you're new to the sport of Crossfit or a seasoned competitor, this episode has actionable tips to help you maximize your training. We also share guidance on personalizing the Misfit method to suit your needs and get the most out of our coaching. Tune in to level up your training game!

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Enjoying the Process and Managing Post-Season Recovery - Ep.275

Misfit Athletics — Tue, 22 Aug 2023 12:00:00 GMT

We dive deep into the mindset of an elite athlete on today's show. What does it take to stay focused on the process when all eyes are on the podium? How do you avoid losing your identity when the crowds go home?

Coaching athletes to championships takes more than programming - it's about perspective. We're pulling back the curtain on the emotional and mental toll of high-level training.

You'll learn how to manage expectations, recover from big events, and fall back in love with the daily grind. This passion project of ours highlights the humanity behind the hot shots.

Whether you're an aspiring Games athlete or just a passionate weekend warrior, you'll discover how to get more fulfillment from each rep when you stop chasing the spotlight. So tune in and rediscover the joy of the journey!

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Create Your Fitness Avatar - Phase 0 - Ep.272

Misfit Athletics — Mon, 24 Jul 2023 13:00:00 GMT

How often do you think about the athlete you hope to be? In this week's episode we're talking about how to create your Crossfit avatar. Phase 0 is all about YOU - your strengths, your weaknesses, your journey. It's designed to help you understand your unique capacity and how to leverage it for optimal performance.

So, whether you're a seasoned athlete looking to level up or a CrossFit enthusiast aiming to better understand your capabilities, this episode is for you.

Don't forget to like, share, and subscribe so you never miss an episode. Comment below with your thoughts on Phase 0, we'd love to hear from you.

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Crossfit Programming for Teens and Masters - Ep.256

Misfit Athletics — Mon, 27 Feb 2023 13:00:00 GMT

This week on the podcast we discuss the upcoming training phase designed specifically for Teens and Masters athletes to get ready for the Crossfit Games Semifinals.

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Scaling - The Coach's Podcast E4 by Team Misfit

Misfit Athletics — Thu, 12 Dec 2019 17:00:00 GMT

We talk a lot about planning, preparation, logistics, etc. when it comes to coaching classes. One thing that too frequently gets overlooked in the preparation stages is how to appropriately scale (or not scale) athletes, and how to get a little creative with scaling so that athletes are both progressing and not regularly doing the same thing. What you probably don't realize is that far more athletes have to scale something than don't, and being able to scale correctly is not only better for the athlete, but it creates a level of trust between you and your athletes that's critical to both of your success. Team Misfit talks Scaling in episode 4 of the Coach's Podcast

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Be Here Now with Cody Mooney - The Unprepared Podcast

Misfit Athletics — Tue, 03 Dec 2019 17:00:00 GMT

Training to either become or sustain status as a CrossFit Games athlete is a full-time job, at least if you want to have any success. To have success as a professional athlete, you have to be willing to live an unbalanced, selfish lifestyle that centers around your training. For the other 99% of us mortals, training is a choice we make for one reason or another and serves many purposes within our lives. The question for many who get so heavily invested in getting better at CrossFit is: what are you training for? If you're part of that 99% and are someone whose demeanor and identity changes with your workout performance, you might need to take a hard look at why you're doing what you're doing.
Misfit OG and CrossFit Games veteran Cody Mooney joins Drew, Sherb, and Hunter on the latest Unprepared Podcast, where we talk about Cody's training in and out of season, and the big question of the day: how do you train if you're not training for the Games? Latest Unprepared is streaming now. Check it out!

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Crossfit Games Open 20.5 Breakdown

Misfit Athletics — Fri, 08 Nov 2019 03:00:00 GMT

With the last week of the Open, it's fitting that you get choose your own fate. Ultimately, you've been there and done that, and you're ready. The strategy is both everything and nothing in this workout (deep, we know), as those with the necessary capacity will have to figure out the right combination of muscle-ups and rest. Our initial strategy thought? Get the muscle-ups out of the way, using one of the other two movements (preferably wallballs) as your "rest". You can only cycle wallballs and muscle ups so fast, so as long as you transition quickly you can still be chipping away at the work ahead. Stay tough, and have a plan that's both solid and flexible. We'll check in throughout the weekend and right up until Monday night.

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20.2 Crossfit Games Open Breakdown Podcast

Misfit Athletics — Fri, 18 Oct 2019 02:00:00 GMT

The guys are here to breakdown what we saw in Crossfit Games Open 20.2 workout!

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The Open Cycle Is Here!

Misfit Athletics — Sun, 29 Sep 2019 17:00:00 GMT

Cycle 3 has come to an end and now its time for Cycle 4...OR IS IT? The Open is upon us for the first time in October, so that means the Open Cycle is here. The Misfit HQ caoches talk about what you can expect in this upcoming Cycle.

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How to ENJOY the Holidays - The Misfit Project E39

Misfit Athletics — Tue, 24 Dec 2019 14:00:00 GMT

For many of us, the holidays can be a time where stress, obligations to family and friends, binge eating and less than ideal sleep patterns turn what should be a restorative period into a destructive one. We’ve always preached the fundamentals of tribes, fuel, sleep, stress, mindfulness, all under the umbrella of a personal approach that works for you. The holidays are no different, but today we’re here to give you a little permission to relax your high standards with an understanding that sometimes we need to let go and enjoy life. Enjoy the people around you and be ok with not going into the gym for a couple of days in exchange for a much needed physical, psychological, and emotional break that usually results in improved performance anyway. It’s not about just surviving the holidays, it’s about thriving.

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ROMWOD - Misfit Podcast Episode 12

Misfit Athletics — Mon, 01 Jun 2015 00:00:00 GMT

Drew and Seth sit down with Jeremiah and Daniel from ROMWOD.com to discus Range of Motion and Mobility and the impact it has on performance in Crossfit and mental state.

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Handling COVID-19 as a Crossfit Affiliate Owner - The Coach's Podcast E8

Misfit Athletics — Wed, 08 Apr 2020 02:00:00 GMT

Hunter and Sherb sit down to discuss the variety of things the TMF HQ affiliates are currently doing to keep members engaged, training, and happy. COVID-19 may have closed your physical location, but there are still tons of ways you can provide value to your members while maintaining the community you worked so hard to build inside the gym.

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SLEEP! Misfit Project Podcast Ep 28

Misfit Athletics — Fri, 31 May 2019 18:17:59 GMT

You need it, we need it, your grandma needs it, SLEEP, it's for everyone. The crew sits down today to discuss the benefits of getting it and the downsides of missing it.

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How You Do Anything is How You Do Everything with Paige Semenza - Ep.177

Misfit Athletics — Mon, 03 May 2021 13:00:00 GMT

Today on the podcast we are joined by Misfit OG Paige Semenza. Coming off of an incredible performance in the Crossfit Games Quarterfinals and gearing up for Semifinals we dig into her training mentality and how she approaches competition.

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The Phase 1 Podcast - Ep.319

Misfit Athletics — Mon, 02 Sep 2024 12:00:00 GMT

Are you planning on competing in Crossfit this coming season? Phase 1 starts September 9th at misfitathletics.com. This week on the podcast we're talking Phase 1!

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Lifestyle - Competition Season Series E1

Misfit Athletics — Mon, 18 Jan 2021 13:00:00 GMT

We are excited to introduce our Competition Season Podcast Series! As competition season approaches we ask the question “what lifestyle habits and routines go from suggestion to non-negotiable for the serious athlete?”

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Weekend Warriors: Defining Fitness Goals - Ep.293

Misfit Athletics — Mon, 22 Jan 2024 15:00:00 GMT

Hey Misfits, buckle up for this episode of our podcast where we're getting into all the action from Wodapalooza. Then, we're turning our attention to you, the weekend warriors. We know it's tricky figuring out your training goals, especially if online comps aren't your thing. We've got some thoughts on that and how you can carve out your own path in the fitness journey.

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Training Camps in Crossfit, Whats the Deal? - Ep 288

Misfit Athletics — Mon, 04 Dec 2023 13:00:00 GMT

Recently a trend we've been seeing in the world of competitive Crossfit is the ride of "Training Camps". This week on the Misfit Podcast we talk about what this means, what constitutes a "training camp" and wether training camps are beneficial to competitive Crossfit athletes. #crossfit #podcast

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Crossfit Quarterfinals Recap - Ep.305

Misfit Athletics — Mon, 29 Apr 2024 17:00:00 GMT

The goon squad weighs in on the 2024 Crossfit Games Quarterfinals events

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How to Get the Most Out of Your Training - EP291

Misfit Athletics — Mon, 08 Jan 2024 15:00:00 GMT

This week on the Misfit Podcast the goon squad discusses how to get the most out of each and every one of your training sessions, but maybe not in the way you expect. If you're a Crossfit competitor or aspiring competitor you're not going to want to miss this episode.

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Fixing Your Squatting Mechanics - Ep.316

Misfit Athletics — Mon, 29 Jul 2024 12:00:00 GMT

This week on the podcast we're fixing your squat mechanics! We've got a Misfit submitted video and we're using it as a sort of case study on squatting. Enjoy

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Why Fasted Cardio? - The Misfit Project E40

Misfit Athletics — Tue, 21 Jan 2020 14:00:00 GMT

This week on the Misfit Project we tackle one of our most requested topics: Fasted Cardio. This episode was structured to give you the real nuts and bolts of the science behind fasting before your cardio session, and the benefits of the targeted aerobic session itself. Once we back up our ideas with facts, we switch over to the story behind the concept and the anecdotal evidence that drives our commitment to passing this training style along to so many athletes.

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LifeAid CoFounder Aaron Hinde - Misfit Podcast Episode 28

Misfit Athletics — Fri, 13 Jan 2017 14:32:40 GMT

Seth sits down with LifeAid CoFounder Aaron Hinde to talk about business, entrepreneurship and the Crossfit community. Check out LifeAid and all of their products at http://lifeaidbevco.comFind them on Instagram @FitAid

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Crossfit Games Open 17.2 - Episode 29.2

Misfit Athletics — Fri, 03 Mar 2017 03:34:51 GMT

Week 2 of the Open is upon us. The guys talk strategy on the gripper of a workout.

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Cycle 3 - Episode 26

Misfit Athletics — Thu, 03 Nov 2016 13:03:23 GMT

Next week heralds the arrival of Cycle 3 and with that comes even more focus on open preparations!

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24.1 Crossfit Open Recap with Paige Semenza - Ep.299

Misfit Athletics — Tue, 05 Mar 2024 18:00:00 GMT

The 2024 Crossfit Open has begun and the goon squad is here to talk with Games athlete Paige Semenza about the first week of competition.

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5 Week Testing Phase - Phase Zero - Ep.317

Misfit Athletics — Wed, 31 Jul 2024 17:00:00 GMT

The 2024 Crossfit season officially comes to an end soon and what that means is that it's time to start gearing up for 2025. Enter: Phase Zero! This 5-week testing phase will allow you to get your baseline numbers on metcon tests and 1RMs to set your course for the coming training season.

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The Value of General Physical Preparedness - EP313

Misfit Athletics — Mon, 08 Jul 2024 12:00:00 GMT

Wether you're training for the Crossfit Games or the Open there are times in the year where training focus can shift from increasing your overall fitness to focusing on sport specific movements. In this weeks episode we're talking about how to know when to focus on what.

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Nutrition, Hydration and Body Composition in Crossfit - Ep.315

Misfit Athletics — Mon, 22 Jul 2024 12:00:00 GMT

On this week's episode we are diving into Nutrition! Specifically Nutrition, Hydration and Body Composition in the sport of Crossfit.

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Strength vs Conditioning: The Perfect Training Path - E.347

Misfit Athletics — Thu, 20 Mar 2025 20:00:00 GMT

The secret to athletic improvement isn't finding the perfect program at the perfect time – it's showing up consistently and putting in the work day after day. This powerful truth forms the foundation of Misfit Athletics' Off-Season Block One, launching March 24th with a two-week free trial that arrives strategically on the heels of the CrossFit Open.

In this special edition podcast, we're joined by CrossFit athlete Paige Semenza who brings her unique perspective as both competitor and first-time programmer for this groundbreaking training block. Together we unpack the philosophy behind offering two distinct tracks – Strength Bias and Conditioning Bias – allowing athletes to personalize their approach while still following structured progressions that build foundations for long-term success.

We dive deep into the programming methodology, exploring how volume progressions in lifts like back squats and strict press can yield remarkable strength gains without the psychological barriers of one-rep max attempts. You'll discover why we're emphasizing running and C2 biking during this block, with Paige sharing how Zone 2 training transformed her competitive performance despite initially seeming counterintuitive to many CrossFitters.

The beauty of this off-season approach lies in its simplicity and focus. Rather than attempting to improve everything simultaneously, we've created a framework that allows you to prioritize either strength development or conditioning while still addressing gymnastics skill work through weekly progressions. This isn't about flashy, ego-driven training – it's about building the foundations that will support dramatic improvements when competition season returns.

Whether you're recovering from the Open or preparing for the next stage of competition, this programming block offers the perfect balance of structure and flexibility. Sign up for your two-week free trial on March 24th and discover how consistent, purposeful training can transform your fitness journey one training session at a time.

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Fitness and Fellowship with Dex Hopkins and Chandler Smith - The Misfit Podcast

Misfit Athletics — Fri, 22 Jun 2018 00:07:50 GMT

We sit down with Dex Hopkins and Chandler Smith to talk Taco Bell, Training, Military and Decision Matrices.

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Patience in Training - Ep.184

Misfit Athletics — Sun, 20 Jun 2021 22:00:00 GMT

Today on the Misfit Podcast the goon squad breaks down an important concept and how it relates to long term success in the gym: training with patience. Check it out now!

To try Misfit Athletics free for 2 weeks visit misfitathletics.com
To Try Team Misfit free for 2 weeks visit teammisfit.com
To try Misfit on SugarWOD visit https://app.sugarwod.com/marketplace/misfitathletics

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Training Advice for Crossfit Competitors // Q&A Podcast - Ep.240

Misfit Athletics — Mon, 24 Oct 2022 12:00:00 GMT

On this weeks episode of the podcast we answer some questions from athletes in our Discord community and instagram to bring you a podcast full of Training tips for Crossfit competitors

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Training vs. Testing Ep.185

Misfit Athletics — Mon, 28 Jun 2021 12:00:00 GMT

Are you training or testing? Hunter and Sherb sit down to talk about the differences between training and testing from both an athlete and a coach's perspective.

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Misfit Athletics Podcast 23 - Games Edition

Misfit Athletics — Wed, 01 Jun 2016 23:59:30 GMT

Misfit HQ coaches talk about what goes into programming for Crossfit Games athletes and teams.

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