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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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.

If you'd like to join the Misfit family and get fit head to misfitathletics.com and start your free trial today.

Free Trial on PushPress:
https://www.pushpress.com/partners/misfit

Free Trial on SugarWOD:
https://app.sugarwod.com/marketplace/misfitathletics/misfit-affiliate-class-programming

As always, shout out to our sponsors who make this podcast possible
Sharpen The Axe - sharpentheaxeco.com
Proper Fuel - properfuel.co

For your Individual programming needs - misfitathletics.com
For your Gym programming needs - teammisfit.com
For your Apparel needs - sharpentheaxeco.com

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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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.

If you'd like to join the Misfit family and get fit head to misfitathletics.com and start your free trial today.

Free Trial on PushPress:
https://www.pushpress.com/partners/misfit

Free Trial on SugarWOD:
https://app.sugarwod.com/marketplace/misfitathletics/misfit-affiliate-class-programming

As always, shout out to our sponsors who make this podcast possible
Sharpen The Axe - sharpentheaxeco.com
Proper Fuel - properfuel.co

For your Individual programming needs - misfitathletics.com
For your Gym programming needs - teammisfit.com
For your Apparel needs - sharpentheaxeco.com

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.

------------------------------
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.

If you'd like to join the Misfit family and get fit head to misfitathletics.com and start your free trial today.

Free Trial on PushPress:
https://www.pushpress.com/partners/misfit

Free Trial on SugarWOD:
https://app.sugarwod.com/marketplace/misfitathletics/misfit-affiliate-class-programming

As always, shout out to our sponsors who make this podcast possible
Sharpen The Axe - sharpentheaxeco.com
Proper Fuel - properfuel.co

For your Individual programming needs - misfitathletics.com
For your Gym programming needs - teammisfit.com
For your Apparel needs - sharpentheaxeco.com