The season just got sharper. Quarterfinals are back, the pathway is clearer, and the middle tier finally means something again. We break down how the top 25% advance from the Open and why landing inside the top 2,000 in Quarterfinals is the new threshold for Semifinal eligibility. Beyond the headlines, we talk about what this structure does for real athletes who need meaningful checkpoints, not guesswork, to plan their year and build toward in-person competition.

Then we get practical. If “Spiders on Mars” or any long mixed piece keeps humbling you, the problem probably isn’t the movements—it’s pacing. We unpack athlete IQ for metcons: setting reps-per-minute targets for burpee box jump overs, choosing row paces that preserve downstream capacity, and using smaller, faster wall ball sets to win the average. You’ll hear why 45 seconds “earned” on a row can cost minutes later, and how a short-to-long interval progression can teach sustainable effort without blowing up. Take notes, measure your splits, and build a pacing language you can trust on game day.

We also explore mindset: how top athletes stay hungry without obsessing over daily leaderboards, and why chasing “winning or nothing” is a dead end. For most of us, training is a structure for growth—confidence, capacity, bone density, stress tolerance—not just a podium fantasy. If you love group class but want more, we outline a simple method to add smart work: fill the day’s missing bucket—lift, conditioning, skill, or accessory—without wrecking your recovery. Done well, that combo has already taken athletes from affiliate floors to the Masters CrossFit Games.

Ready to train with intent and navigate the new season with confidence? Subscribe, share this with a training partner who paces too hot, and leave a review telling us the one pacing rule you swear by.

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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 the link in our Instagram bio to get started today.

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

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Ever wonder why some athletes crumble under pressure while others seem to thrive? The difference often isn't talent or even preparation—it's confidence. But not the shallow, Instagram-quote variety. We're talking about the deep, unshakeable confidence that comes from understanding exactly who you are and what you're capable of.

In this revealing conversation, we break down the five essential steps to cultivating genuine confidence that holds up when stakes are highest. Starting with the counterintuitive "resistance is a gift" mindset, we explore how embracing challenges rather than avoiding them creates the foundation for mental resilience. This isn't just about positive thinking—it's about creating tangible proof of your capabilities through intentional tracking and documentation.

The most fascinating insights emerge when we discuss vulnerability as the bridge between confidence in comfortable environments and confidence everywhere. Through real-world examples from competitive athletes, we demonstrate how acknowledging reality—even when it's uncomfortable—while maintaining belief in your ability to improve represents the pinnacle of confidence development. Flow state, that magical zone where challenge and interest intersect, becomes accessible when you know exactly what you're capable of and are willing to push just beyond it.

Whether you're struggling with competition anxiety, skill plateaus, or simply want to build a more resilient mindset, this episode offers practical strategies you can implement immediately. The journey to confidence isn't about reaching some mythical destination—it's about embracing the ongoing cycle of challenge, growth, and renewed challenge at higher levels. Ready to transform how you approach difficult situations? This conversation might just be the turning point.

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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 the link in our Instagram bio to get started today.

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

Misfit Affiliate Programming:
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Does pushing your fitness to the extreme eventually circle back to poor health? How do elite athletes train through injuries and still perform at their best? When does scaling a workout become self-sabotage? The Misfit Athletics podcast tackles these thought-provoking questions and more in this comprehensive Q&A episode.

Drawing from their experience coaching Games-level athletes, the hosts share remarkable insights on injury management during competition season. They reveal how athletes have achieved their highest placings while working around significant limitations, emphasizing the power of creative programming, technique refinement, and maintaining general physical preparedness. The practical strategies they outline apply equally to competitive and everyday athletes looking to train through nagging issues without compromising long-term health.

The episode delves into the fascinating intersection of fitness and health, questioning whether there's a point where pursuing extreme fitness becomes counterproductive. Using examples from special operations forces and professional athletes, they examine how sustained physical stress can lead to hormonal disruption and other health consequences despite peak physical appearance and performance.

Perhaps most valuable for everyday athletes is their detailed breakdown of workout stimulus and pacing. By clearly defining duration categories, pacing approaches, and stimulus types (cardio, gas tank, muscle endurance), they provide a framework that helps athletes make intelligent scaling decisions. This knowledge empowers listeners to maximize their training effectiveness regardless of fitness level.

Throughout the conversation, the hosts balance technical expertise with practical wisdom, addressing questions about body fat percentages, running preparation, weakness identification, and even the irreplaceable benefits of sled training. Their willingness to engage directly with community questions reflects their commitment to supporting athletes at all levels.

Whether you're a competitive CrossFitter looking to optimize your performance or someone simply trying to make more informed training decisions, this episode delivers actionable insights that will transform how you approach your fitness journey. Listen now to gain the knowledge that can help you train smarter, not just harder.

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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 the link in our Instagram bio to get started today.

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

Misfit Affiliate Programming:
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Thanks for clicking like and don’t forget to subscribe!

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.

If you'd like to join the Misfit family and get fit head to the link in our Instagram bio to get started today.

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

Misfit Affiliate Programming:
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Thanks for clicking like and don’t forget to subscribe!

The 2026 season kicks off with Arkham Phase, a meticulously designed training cycle that builds on summer programming while introducing new movement biases to create well-rounded CrossFit athletes.

Drew and Hunter dive deep into the front squat and squat clean focus of this phase, explaining how these movements represent a logical progression from the deadlift and back squat work of previous cycles. "The front squat is probably the most accessible squat that also does an exceptional job of midline work," Hunter explains, highlighting how this positioning demands upright posture and core engagement while providing natural feedback—if an athlete loses position, the barbell simply falls.

The gymnastics bias shifts to toes-to-bar, offering a foundation for developing proper kipping technique without the shoulder injury risks associated with other movements. This focus serves both newer athletes working on basic positions and experienced athletes building capacity through volume. Meanwhile, the conditioning bias expands beyond pure running to include mixed machine work—rowing, biking, skiing—creating varied stimulus that prevents monotony.

What sets Misfit's programming apart is the 80/20 principle at work: while movement biases make up only 20% of the program, the remaining 80% consists of foundational CrossFit elements—couplets, triplets, and heavy lifting—that drive overall fitness gains. The coaches reveal how this approach produces remarkable results, with athletes hitting PRs in benchmark workouts like Fran and maximal lifts at levels that would have been unthinkable years ago.

For affiliate owners and coaches, the podcast offers valuable insights into member retention through tools like the Competitor Extra programming and special events like Hell Week. "I like the idea of people getting excited for a specific thing," Drew notes, "because otherwise we're kind of just maybe a little bit of groundhog's day at a CrossFit gym."

Try Misfit Affiliate programming with a two-week free trial at teammisfitcom—experience a program that delivers results through smart programming, intentional progressions, and the perfect balance of structure and variance.

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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 the link in our Instagram bio to get started today.

Misfit Athletics Programming:
https://strivee.app/marketplace/p/misfit
https://misfitathletics.fitr.training/t/misfitathletics/

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

Misfit Apparel at sharpentheaxeco.com
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Thanks for clicking like and don’t forget to subscribe!

The Misfit Athletics team unveils their vision for Year 14 of their renowned CrossFit programming with Phase One launching September 1st. Under the powerful theme "Rain or Shine," they explore what truly separates elite competitors from the rest: unwavering consistency regardless of circumstances.

Drawing from real-world examples including Justin LaFala's fourth podium finish and Kelly's impressive improvement to 9th place at the Masters CrossFit Games despite reduced training volume, the coaches break down how showing up consistently trumps sporadic intensity. This philosophy anchors their entire programming approach.

The podcast delivers a comprehensive breakdown of Phase One's structure across all program tiers—Pro, Hatchet, Masters, and GPP—with specific guidance on how to select the right program based on competition goals rather than ego. Each component receives detailed attention: the volume back squat program as the primary strength focus, distinct monostructural conditioning approaches (running for Pro athletes, rowing for Hatchet), and their innovative pairing of skill development with related conditioning work.

Beyond simply explaining what to do, the coaches articulate why each element matters within the larger 27-week progression. They emphasize the variable training system that allows athletes to personalize their approach based on individual weaknesses while maintaining the core principle that "more is not better; better is better."

Ready to experience the Misfit difference? Free trials return for a limited time across all programs. Whether you're aiming for the CrossFit Games or simply seeking structured training within a supportive community, discover how the right approach can transform your fitness journey when you commit to showing up, rain or shine.

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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 the link in our Instagram bio to get started today.

Misfit Athletics Programming:
https://strivee.app/marketplace/p/misfit
https://misfitathletics.fitr.training/t/misfitathletics/

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

Misfit Apparel at sharpentheaxeco.com
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Thanks for clicking like and don’t forget to subscribe!

The evolution of CrossFit Games programming tells us everything about what elite fitness truly means. In our deep dive into the 2025 CrossFit Games workouts, we uncover how traditional movements executed at extraordinary levels continue to define the sport's pinnacle.

This breakdown reveals fascinating patterns: running dominated as the most programmed movement (appearing three times), while foundational gymnastics elements like toe-to-bar, handstand walks, and bar muscle-ups created appropriate tests without relying on exotic skills. The weightlifting components showcased remarkable strength standards – numerous men squatting over 500 pounds and women exceeding 300 pounds, often after completing grueling previous events.

What stands out most is the time domain distribution, with 67% of events lasting under 10 minutes and only one true endurance test. This pattern has remained consistent throughout CrossFit Games history (62% historically falling into the short time domain), suggesting that the ability to repeatedly perform at extreme intensity levels throughout a weekend defines elite fitness as much as any single capacity.

The programming brilliance shines in workouts like "Running Isabel," where the perfect combination of running and snatches created just the right challenge, with athletes making strategic decisions about when to break sets while battling visible hypoxia. Similarly, the "Albany Grip Trip" combined 2000 meters of running with 60 heavy deadlifts and 550 feet of handstand walking – a combination that would seem impossible to most, yet was completed in around 11 minutes by top competitors.

For CrossFit enthusiasts at any level, the takeaway is clear: mastery of fundamentals across varied time domains is the path to fitness excellence. Even at the highest levels, it's not about specialization in exotic skills, but rather expressing basic movements with extraordinary intensity, efficiency, and capacity.

Ready to elevate your own training? Follow Misfit Athletics programming at Strivee or Fitter through the link in our bio.

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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 the link in our Instagram bio to get started today.

Misfit Athletics Programming:
https://strivee.app/marketplace/p/misfit
https://misfitathletics.fitr.training/t/misfitathletics/

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

Misfit Apparel at sharpentheaxeco.com
Instagram: http://instagram.com/misfitathletics
Facebook: https://www.facebook.com/misfitathletics

Thanks for clicking like and don’t forget to subscribe!

What happens when you're at the pinnacle of your sport and suddenly your body betrays you? Seven-time CrossFit Games athlete Paige Semenza takes us through her remarkable journey of injury, adaptation, and triumph that culminated in her best Games finish yet—despite training through debilitating back and shoulder injuries.

The conversation starts with Paige revealing the moment in April 2023 when she felt that dreaded "pop" in her back during a deficit deadlift, just weeks before semifinals. Rather than surrendering to circumstance, she and her coach completely reimagined her training, focusing exclusively on pain-free movements while bringing maximum intensity to whatever limited exercises she could perform. Remarkably, this approach carried her through qualifications and to a ninth-place finish at the Games.

Just as her back issues were resolving, Paige encountered a devastating rotator cuff injury that severely limited her ability to perform pressing movements and pulling gymnastics—cornerstones of competitive CrossFit. Through cortisone shots and modified preparation, she navigated a grueling schedule of competitions while her body was screaming for rest.

What makes this episode truly special is Paige's raw honesty about the mental toll of training through injury. "I felt like a different person," she confesses about competing at World Fitness Project while physically compromised. The rebuilding process that followed—focused on conventional strength movements and patient progression—reveals profound insights about fitness development that challenge the "more is better" approach.

Perhaps most inspiring is Paige's philosophy on consistency: "I'm going to give myself grace when I show up, and whatever I can give that day, I'm going to be proud of." This balanced approach has enabled her to maintain progress through immense challenges and eventually return stronger than before.

Whether you're a competitive athlete or someone navigating your own fitness setbacks, Paige's journey offers valuable lessons about adaptability, mental fortitude, and the power of showing up day after day—regardless of circumstances.

Ready to train like a Misfit? Our free trials are available on Strivee and Fitter for a limited time. Experience our programming and join our community of dedicated athletes working toward their own breakthroughs.

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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 the link in our Instagram bio to get started today.

Misfit Athletics Programming:
https://strivee.app/marketplace/p/misfit
https://misfitathletics.fitr.training/t/misfitathletics/

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

Misfit Apparel at sharpentheaxeco.com
Instagram: http://instagram.com/misfitathletics
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Thanks for clicking like and don’t forget to subscribe!