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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https://misfitathletics.fitr.training/t/misfitathletics/

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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.

Join your fellow Misfits on Telegram, today! It's Free! https://t.me/+4jt4uAMmtFA5NGQ5

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Misfit Athletics Programming:
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https://misfitathletics.fitr.training/t/misfitathletics/

Misfit Affiliate Programming:
https://teammisfit.com/subscribe/

Misfit Apparel at sharpentheaxeco.com
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