In this episode, Drew sits down with Paige Semenza and Hunter Wood to break down The Compound Part 2, Misfit Affiliate’s next seven-week training phase. The crew walks through the bigger picture behind the phase, including heavy back squats and overhead pressing, strict pulling, intentional conditioning, continued running, and the return of Engine Class Sundays.

They also dig into the why behind the structure: how affiliate programming can build real strength without losing the conditioning, skill development, and class experience that make CrossFit work. From squat mechanics and strict pull-up progressions to coaching nuance and long-term athlete development, this episode gives coaches and athletes a clear look at what’s coming and how to get the most out of it.

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What actually makes someone "fit" in CrossFit?

In this episode, Drew and Paige break down the four components of monostructural conditioning and explain how they work together to build a complete engine. From Zone 2 foundations and aerobic capacity to anaerobic repeatability and power output, they explore how athletes can identify weaknesses, structure their training, and execute conditioning sessions with more purpose.

They also dive into the Misfit Gears Matrix, pacing strategies, common mistakes athletes make with conditioning, and the role of testing in creating long-term progress. Whether you're trying to improve your engine for the Open, prepare for Semifinals, or simply stop guessing in your conditioning work, this episode offers a practical framework for understanding what actually moves the needle.

Plus:

• Updates on the upcoming Misfit Coaching Apprenticeship
• The Compound Part 2 for Affiliate Programming
• Drew announces a new conditioning benchmark replacing Mount Doom

If you've ever wondered why some athletes can hold a pace forever, surge repeatedly without fading, or find another gear at the end of a workout, this episode is for you.

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For years, Kyle Moline was just like a lot of Misfit athletes. He showed up, worked hard, chased progress, and slowly fell in love with the process.

Fast forward to 2026 and Kyle found himself competing alongside Games veterans at the NorCal Classic in his first individual semifinal appearance.

On this episode, Kyle joins Drew and Paige to talk about his journey from Division I swimmer to CrossFit athlete, the role Misfit has played in his development, how coaching and community accelerated his progress, and what he learned preparing for and competing at the highest level of the sport.

They dive into athlete IQ, pacing, training partners, imposter syndrome, and why learning to enjoy the day-to-day work might be the most important skill an athlete can develop.

Whether you're trying to qualify for your first in-person competition or simply become a better version of yourself in the gym, Kyle's story is proof that consistency compounds.

Topics discussed:

• Kyle's background as a Division I swimmer
• Finding CrossFit and the Misfit community
• The progression from Open athlete to semifinal competitor
• The impact of coaching and training partners
• Developing athlete IQ and learning to pace
• Navigating imposter syndrome at high-level competitions
• Lessons learned from competing at the NorCal Classic
• Why loving the process matters more than chasing outcomes

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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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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