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.

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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 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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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

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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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 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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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 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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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 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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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