Misfit Podcast

Offseason Block 2 starts Monday, June 9.

In this special programming deep dive, Drew and Paige break down the structure, intent, and athlete decision-making behind the second offseason phase of the year. The focus is on helping athletes choose between a strength bias, conditioning bias, or hybrid approach based on their current weaknesses, goals, and training history.

Topics include:
How to decide between Strength Bias, Conditioning Bias, or Hybrid training
Why Offseason Block 2 is the time to stop avoiding weaknesses
The return of Texas Method back squats and how to approach them
Tempo squat snatches and squat cleans for technical development
Heavy strict press and push press progressions
Speed deadlifts and power cleans for force production
The role of intervals, MetCons, build work, and aerobic training
Why Zone 2 running remains one of the most effective conditioning tools
How to manage training volume and recovery throughout the offseason
Accessory work selection, including carries, ring dips, lunges, sled work, and pulling development
The importance of movement quality over ego-driven loading

They also discuss:
Episode 400 giveaway winners
The final transition to the new Comp subscription on Fitr
Stories from NorCal and lessons in pacing, execution, and athlete IQ
Why consistency and long-term development continue to outperform shortcuts

Whether you're a longtime Misfit athlete or considering joining for the first time, this episode provides a detailed look at how the program is built and how to get the most out of the offseason.
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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Episode 400 of the Misfit Podcast is here, and Drew and Paige celebrate the milestone by diving deep into one of the most misunderstood areas of CrossFit: pressing gymnastics. From wall walks and handstand push-ups to handstand walking, they break down the difference between chasing skills and actually building the strength, stability, and positioning required to sustain them in competition.

The conversation covers:
Why GPP and pressing strength matter more than flashy skills
Common faults in wall walks, kipping HSPU, strict HSPU, and handstand walking
The role of mobility, midline stability, and isometric strength
How elite athletes use positioning and efficiency to separate themselves
Practical progressions and accessory work that actually move the needle
Why gymnastics development takes years, not weeks

Whether you’re trying to get your first handstand push-up or refine high-level gymnastics under fatigue, this episode is a reminder that mastery comes from reps, patience, and attention to detail.
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What does it actually take to get better at gymnastics in CrossFit?

In Part 1 of this series, Drew and Paige Semenza break down pulling gymnastics through the lens of the sport—not traditional gymnastics, not random drills from Instagram… but the movements that actually show up in the Open, Quarterfinals, Semifinals, and the CrossFit Games.

Inside this episode:
Why your GPP may be the biggest limiter (or solution) to your gymnastics
The real order of operations for building pulling capacity
Grip, bodyweight, mobility, and midline factors most athletes ignore
Toes-to-bar mistakes that kill efficiency
Why your pull-ups might “look right” but still be slow
Bar muscle-up timing, glide kip mechanics, and common faults
Ring muscle-up mistakes that keep athletes stuck
How elite athletes think about movement quality vs. just “getting reps”

If you’ve ever wondered why gymnastics feels harder under fatigue… why some athletes make big sets look effortless… or what accessory work actually transfers to competition… this episode is for you.

Part 2 (pressing gymnastics) is coming soon.
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This one has a little bit of everything.

Drew and Paige break down the newly released Age Group Semifinals workouts, what they like, what has them scratching their heads, and what Misfit athletes should be thinking heading into competition weekend.

They also recap two huge weekends at Magic City Throwdown and Del Mar, including Paige’s first experience coaching an athlete on the semifinal floor, what separates great competitors from great athletes, and why post-competition debriefs matter more than most people realize.

Along the way, Drew unloads on one of the strangest competitive seasons CrossFit has ever seen, they talk coaching psychology, athlete mindset, community vs selfish pursuit, gymnastics weaknesses, Zone 2 on “rest” days, and why Masters competition might quietly have the best vibes in the sport.

If you’re competing, coaching, or just trying to get better… this one’s loaded.

Topics include:
• Age Group Semifinals workout reactions
• The controversial deadlift ladder
• Coaching athletes under pressure
• Del Mar and Magic City recaps
• Competition mindset and debriefing
• Zone 2 vs rest days
• Fixing gymnastics weaknesses
• Balancing elite goals with community
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The 2026–2027 Misfit Affiliate season starts now.

In this episode, we break down Compound P.1, the first phase of the new training year, and the foundation everything else will be built on.

We get into the structure of the phase, the thought process behind it, and how to communicate it to your coaching staff and members so you actually get buy-in. From heavy deadlift and bench progressions, to strict gymnastics, running, and conditioning with intent, this phase is about doing simple things well enough and long enough for them to compound into real progress.

We also dive into:
Why we structure training in phases and what “resetting” actually means
How to coach lift-only days and why they matter more than you think
The role of strict pulling and pressing for long-term strength and shoulder health
How pacing, running, and conditioning fit into the bigger picture
What the Competitor Extra is really for and who should be using it

If you’re an affiliate owner or coach, this episode will help you deliver a better product.

If you’re an athlete, this will help you understand what you’re doing and why it works.

This is where the season starts.
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