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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In this episode of the Misfit Podcast, Drew and Paige break down accessory work for CrossFit athletes from the ground up.

They define what accessory work actually is (and what it isn’t), then go deep on how Misfit programs it, how it should be executed, and why most athletes either misuse it or skip it entirely. From primary vs. secondary accessory structure to the concept of “runway,” this episode lays out a clear framework for building strength, durability, and long-term progress without interfering with conditioning.

They also tackle the biggest mistakes athletes make including ego-driven loading, lack of patience, and turning accessory work into junk volume. If you’ve ever wondered how to actually use accessory work to get better at CrossFit, this is your guide.

Plus: updates on new affiliate programming, semi-finals jerseys, and shoutouts from the Misfit community.

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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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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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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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.

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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