Did yesterday’s muscle up piece kick ya in the knackers a little more than expected? Good news – our new and improved Muscle Up Volume Template is now live! This 5 week program is perfect to sneak into your Post Open Cycle training to give you a head start on Cycle 1 and the upcoming off-season. The program is designed to get you bigger, more consistent sets of muscle ups – a massive competitive advantage.

Head to our weakness template page now to get started!

View the Post-Open Cycle Podcast HERE

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

Did you know that we have a Handstand Walk template? If you struggle with this movement and with pieces like the gymnastics work today you may want to consider giving this template a look over. You can find this, and all of our other weakness templates right HERE!

View the Post-Open Cycle Podcast HERE

2019 Post Open Cycle Week 1 Day 4

1. Warm Up – For Completion
Move Steady Through
Row 500m
40 Empty Bar OHS
Row 500m

2. Lift – For Weight
Power Snatch
Touch and Go
5×5

3. Metcon – For Time
3 Rounds
40 Wallballs 20/14lbs
30/25 Calorie Row
20 GHD Sit Ups

4. Gymnastics – For Completion
Every 2:00 for 12:00
50′ HS Walk
Complete each length as fast as possible

5. Extra – For Completion
Bench Press
4×10
1 Set for Max Reps
Banded Lat Pull Downs
3×10
Romanian Deadlift
3×10
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1686 appeared first on Misfit Athletics | Programming for Competitive Athletes.

View this post on Instagram

When you think your good at Sumo Deadlift High Pull but your shoulders prove that was a lie and have to break up 95# at least my deadlifts are still there @misfitathletics @misfitgabe #purplereign #misfitathletics #teammisfit2019 #backtowork @sharpentheaxe #Sharp #STA #SponsorMeSTA @thefittestexperience

A post shared by Alexander Fallek (@awrfbark) on Apr 5, 2019 at 9:38am PDT

Anybody else enjoying the Sanctional Event Prep as much as Xander?? If not, you should be! Click HERE for more info on our comp prep programs.

View the Post-Open Cycle Podcast HERE

2019 Post Open Cycle Week 1 Day 5

1. Warm Up – For Completion
4 Rounds
10 Calories on Bike
10 Push Press 75/55lbs

2. Lift – For Weight
Front Squat
3×8 @70%+

3. Lift – For Weight
Push Press
2-2-2-2-2
Build weight over sets

4. Metcon – For Completion
Every 4:00 for 32:00
600/500m Row

5. Gymnastics – For Completion
8 Rounds
15/10 Calorie on C2 Erg*
1 Legless Rope Climb
(Use 10/7 Damper, stand and pedal)

6. Extra – For Completion
Banded Tri Extensions
3×15
Split Squats
4×10

Click HERE to see more about the body building pieces for this cycle.

The post MFT #1687 appeared first on Misfit Athletics | Programming for Competitive Athletes.

“Plain and simple, there has to be a reason for this madness. Either you’re well aware of the commitment it takes to succeed in this sport because you’ve done it, or witnessed it. There are too many weeks, days, sessions, workouts, reps, sacrifices, and so on to do it for no reason, or potentially even worse, a trivial reason. Many of us are momentarily motivated by defeat, envy, FOMO, and Instagram followers. The moment these pursuits fail us are the moments we need motivation the most.”

Whether your Open went how you wanted or not you always have a choice: you either achieved your goals and are moving on to the next level, or you didn’t and have no choice but to learn and get better. The choice is yours.

Read the “Post Open Action Plan”, live now HERE

View the Post-Open Cycle Podcast HERE

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

Don’t forget, Week 1, Day 1 of our new Sanctioned Competition Program for The Granite Games and the Crossfit Lowlands Throw down starts next Monday, so there’s still plenty of time to grab your program and get ready for day 1.

Our new Sanctioned Competition Prep Programs are designed to peak your fitness over 7 weeks and include programs for Individuals and Teams. The program compares to our former Regional Prep program and is not for the faint of heart. Good luck!

For more details, pricing, and explanations, click HERE

2019 Post Open Cycle Week 2 Day 1

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Weakness Warm Up
Run 1 Mile

2. Lift – For Weight
Zero Bounce Deadlift 5×3
@70-82.5% of 1RM

3. Metcon – For Rounds and Reps
AMRAP 9 Minutes
9 Thrusters 135/95lbs
12 Toes to Bar
15/9 Calories on C2 Bike Erg

4. Gymnastics – For Reps
AMRAP 4:00 x 3
Rest 2:00
45/35 Calorie Row
Max Rep Push Ups in remaining time

(Score is total Push Ups)

5. Extra – For Completion
Bent Over S-Arm DB Row
4×15

Banded Hamstring Curl
3×20
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1688 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Don’t forget, Week 1, Day 1 of our new Sanctioned Competition Program for The Granite Games and the Crossfit Lowlands Throw down starts next Monday, so there’s still plenty of time to grab your program and get ready for day 1.

Our new Sanctioned Competition Prep Programs are designed to peak your fitness over 7 weeks and include programs for Individuals and Teams. The program compares to our former Regional Prep program and is not for the faint of heart. Good luck!

For more details, pricing, and explanations, click HERE

2019 Post Open Cycle Week 2 Day 2

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
3 Rounds
12 HS Shoulder Taps
250m Ski
6 Strict Ring Dips

2. Lift – For Weight
Power Clean to Push Jerk
Touch and Go
5×5

3. Metcon – For Rounds and Reps
AMRAP 15 Minutes
5 Sandbag Cleans 150/100lbs
10 Ring Dips
15/10 Calorie Ski

4. Gymnastics – For Time
3 Rounds
30/18 Calories on AAB
30 Pull Ups

5. Extra – For Completion
Standing Barbell Strict Press
4×12

Calf Raises
3×20
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1689 appeared first on Misfit Athletics | Programming for Competitive Athletes.

For the best, bouncing your hang cleans will help make fairly quick work of the barbell and running at a respectable pace will be the difference. If you see yourself getting buried by this weight, consider using 135/95lbs and rip through this piece at the intensity we expect.

2019 Post Open Cycle Week 2 Day 3

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
10 Minute Steady Run
then
Floss Shoulders and Hips

2. Lift – For Weight
Back Squat
5×2 @90%+

3. Metcon – For Time
5 Rounds
Run 200m
10 Hang Squat Cleans 185/125lbs

4. Gymnastics – For Time
12-10-8-6-4-2
Burpee Box Jump Overs 24/20″
Bar Muscle Ups

5. Extra – For Completion
Barbell Bicep Curls
3×10
1×15+

Banded Leg Ext
3×20
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1690 appeared first on Misfit Athletics | Programming for Competitive Athletes.

There may not be a better time to grab one of our 15+ weakness templates and start it up through this Post Open Cycle. From squatting to muscle ups, handstand walking ups to rowing, we’ve got you covered with one of our detailed programs designed to kill the little devil on your shoulder that says “we hate that movement, let’s avoid it”. Head over to our Weakness Templates page and see why a Pro subscription is worth every penny for these templates. KTB.

View the Post-Open Cycle Podcast HERE

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

View this post on Instagram

Soo ready for #restday #magical #misfitathletics #misfitmasters #agoq #masters35to39

A post shared by Rhin Bourgeois (@rhinbourgeois) on Apr 10, 2019 at 6:13pm PDT

Misfit Master, Rhin is hitting his training full force leading into the AGOQ. Anyone else taking advantage of our comp prep programs??

2019 Post Open Cycle Week 2 Day 4

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Move Steady Through
400m Row
30 Light RDLs
400m Row

2. Lift – For Weight
Snatch
EMOM for 12 Minutes
1 Rep at 70-80%

3. Metcon – For Rounds and Reps
AMRAP 16 Minutes
50′ DB Front Rack Lunge Steps 50/35s
12 Lateral Burpees over your DBs
3 Strict Muscle Ups

4. Gymnastics – For Time
3 Toes to Bar
15/12 Calorie Row
6 Toes to Bar
15/12 Calorie Row
9 Toes to Bar
15/12 Calorie Row
12 Toes to Bar
15/12 Calorie Row
15 Toes to Bar
15/12 Calorie Row
18 Toes to Bar
15/12 Calorie Row
21 Toes to Bar

5. Extra – For Completion
DB Bench Press
3×15
1 Set for Max Reps

Banded Lat Pull Downs
3×10

Good Mornings
3×10
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1691 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Ah..good ole’ “Tommy V”. For some of you, 2016 may have been the last time you took on this workout. For others, today may be your first go. Regardless, the volume on rope climbs forces efficient movement in order to avoid standing around. Watch Austin and Caroline take on this Hero wod before you get after it. Good Luck Misfits!

2019 Post Open Cycle Week 2 Day 5

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
3 Steady Rounds
10 Box Jumps 30/24″
10 Strict Pull Ups
10/7 Calories on AAB

2. Lift – For Weight
Front Squat
5×3 @80%

3. Lift – For Weight
Split Jerk
1-1-1-1-1-1-1
Build weight over sets

4. Metcon – For Completion
Every 5:00 for 25:00
30/18 Calories on AAB
Max Effort

5. Gymnastics – For Time
“Tommy V”

21 Thrusters 115/75lbs
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

6. Extra – For Completion
DB Skull Crushers
4×12

Reverse Lunges
4×10

Click HERE to see more about the body building pieces for this cycle.

The post MFT #1692 appeared first on Misfit Athletics | Programming for Competitive Athletes.

“Whether the transition took longer than I remember, I honestly cannot say, but with this shift in thinking our new obsession was born. The conversation seemed to instantly change from how hard can I make this workout, to how easy can I make it.”

The evolution of our sport has introduced a whole new level of strategizing and gaming that has pulled us away from our most foundational roots of “how hard can I really push myself today?”. While there is a time for strategizing, many of us have forgotten what true intensity feels like.

Continue reading “Pukie Is Dead” live on the site HERE.

View the Post-Open Cycle Podcast HERE

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

Week 1, Day 1 of our new Sanctioned Competition Program for the The Granite Games and the Crossfit Lowlands Throwdown is here! If you’re competing at one of these Sanctioned events, why not prepare with a program specifically designed to help you kill it on the big stage?

Our new Sanctioned Competition Prep Programs are designed to peak your fitness over 7 weeks and include programs for Individuals and Teams. The program compares to our former Regional Prep program and is not for the faint of heart. Good luck!

For more details, pricing, and explanations, click HERE.

2019 Post Open Cycle Week 3 Day 1

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Weakness Warm Up
100 Calories any Bike

2. Lift – For Weight
Zero Bounce Deadlift 4×4 @72.5-82.5% of 1RM

3. Metcon – For Time
3 Rounds
500m Ski
21 Overhead Squats 95/65lbs
21 Bar Facing Burpees

4. Gymnastics – For Time
50 Strict HSPU
Each break, complete 30 Double Unders

10 Minute Cap (add :01 per rep not completed under cap

5. Extra – For Completion
Bent Over Barbell Row
3×12
1×15+

Banded Hamstring Curl
3×25

Click HERE to see more about the body building pieces for this cycle.

The post MFT #1693 appeared first on Misfit Athletics | Programming for Competitive Athletes.

“Even though most will not complete the Pull Ups in one set, this piece should still be considered a Sprint. 90% effort of the first 400m, 2-3 sets on CTB, all out with everything you have left at the end.”

How do you think Austin and Carol did? They went head to head on this sprint of a workout and you bet they were feeling it. See who takes the W and get fired up to crush it yourself!

2019 Post Open Cycle Week 3 Day 2

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Lift – For Weight
Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%

3. Metcon – For Rounds and Reps
AMRAP 10 Minutes
10 Goblet Hold Box Step Overs 70/53lbs 24/20″
10/7 Calories on AAB

4. Gymnastics – For Time
Run 400m
60 Chest to Bar
Run 400m

5. Extra – For Completion
Seated DB Strict Press
3×10
1 Set for Max Reps

Calf Raises
3×25
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1694 appeared first on Misfit Athletics | Programming for Competitive Athletes.

With a nasty triplet of barbell cycling, toes to bar, and burpees, you’ll want to be as efficient as you can to get through this with intensity. We all know how taxing it is on the core with this combination of movements. Here are some tips from Drew to help with your efficiency.

Watch the Post Open Cycle Podcast HERE

2019 Post Open Cycle Week 3 Day 3

1. Warm Up – For Completion
10 Minute Steady Row
then
Floss Elbows and Calves

2. Lift – For Weight
Back Squat
4×5 @75%

3. Metcon – For Time
21-15-9
Hang Clean and Jerk 135/95lbs
Toes to Bar
Lateral Bar Burpees

4. Gymnastics – For Time
3 Rounds
20/12 Calories on AAB
Max Set of Ring Muscle Ups

Rest 3:00
(Score is total Muscle Ups)

5. Extra – For Completion
DB Bicep Curls
3×12
1×15+

Banded Leg Ext
3×25

Click HERE to see more about the body building pieces for this cycle.

The post MFT #1695 appeared first on Misfit Athletics | Programming for Competitive Athletes.

We’re now just 8 short weeks away from the The Granite Games and The French Throwdown, and Week 1, Day 1 of our new Sanctioned Competition Program for these events starts next Monday!

Our new Sanctioned Competition Prep Programs are designed to peak your fitness over 7 weeks and include programs for Individuals and Teams. The program compares to our former Regional Prep program and is not for the faint of heart. Good luck!

For more details, pricing, and explanations click HERE

View the Post-Open Cycle Podcast HERE

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

We don’t see these very often, but the pegboard is something you should get familiar with if you aren’t already. Here are some basic tips to help with your gymnastics work today.

2019 Post Open Cycle Week 3 Day 4

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Move Steady Through
500m Ski
30 Light Hang Power Snatch
500m Ski

2. Lift – For Weight
Power Snatch
Touch and Go
5×5
(Heavier than last time)

3. Metcon – For Completion
Every 4:00 for 32:00
400m Run

4. Gymnastics – For Completion
Every 3:00 for 15:00
60 Double Unders
2 Pegboard Climbs

5. Extra – For Completion
Bench Press
4×10
1 Set for Max Reps

Banded Lat Pull Downs
3×12

Romanian Deadlift
3×12

Click HERE to see more about the body building pieces for this cycle.

The post MFT #1696 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Drew and Cheryl have some tips to help you with today’s handstand walks over the ramp and stairs. See what works for her and hopefully you can apply the same things as you give it a go!

2019 Post Open Cycle Week 3 Day 5

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
3 Steady Rounds
12 Goblet Squats w/ :02 pause in bottom
16 HS Shoulder Taps

2. Lift – For Weight
Front Squat
3×8 @70%+

3. Lift – For Weight
Push Press
2-2-2-2-2
Build weight over sets

4. Metcon – For Rounds and Reps
Every 3:00 Until Failure
3 Rope Climbs
10/7 Calories on C2 Bike Erg
10 Front Squats 165/125lbs

Add 20/10lbs each round

5. Gymnastics – For Time
5 Rounds
20′ HS Walk
HS Walk Up Ramp / Down Stairs
20″ HS Walk
HS Walk Up Stairs / Down Ramp

Rest 3-5 Minutes

6. Extra – For Completion
Banded Tri Extensions
4×12

Split Squats
4×12
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1697 appeared first on Misfit Athletics | Programming for Competitive Athletes.

“The event, crowd, location, sponsors, prize purses, and overall experience will be exponentially better than before, and all you need to do to get on board is change your perception of what your Regional competition is. If you can do that, every point below should light a fire under your ass and make you more excited than ever to compete. We’re excited, and you should be, too.”

The game has changed, but our purpose and mission certainly has not. We’re still 100% committed to pulling the very best out of each and every one of you, and hope you’re as committed as ever to the process.

Read “Why You Should Thank CrossFit For Cancelling Regionals” live on the site HERE.

View the Post-Open Cycle Podcast HERE

2019 Misfit Athletics Rest Day Protocol

We put together a brand new rest day template complete with a printable checklist so that you all can really make the most out of your active rest days. These days can go a long way in managing your body and mind during this stressful 5-week period. To download the checklist, click here:   2019 Misfit Athletics Rest Day Checklist

The full rest day template includes detailed information on what we are looking for in a complete Rest Day. If you are looking for the full Rest Day Template, you can download it here: 2019 Misfit Athletics Rest Day Template (Available for Pro and Complete subscribers only)

The post Misfit Athletics Rest Day appeared first on Misfit Athletics | Programming for Competitive Athletes.

Dear Misfits,

Almost three years ago to the date we launched our 2.0 version of misfitathletics.com. After taking in feedback for the better part of the previous four years we felt it was time to bridge the gap between words on a screen and remote coaching. The additional offerings were crafted around the idea of providing the level of experience both your personality and bank account would benefit from. With the historical changes to our sport, we were once again faced with adapting our offerings to fit the wide range of Misfits we aim to serve. Starting Monday, May 6th we are launching “Misfit WOD”, an ode to the days of dot com programming. With the several different tracks, goals, and even seasons you will all be tackling moving into the 2020 season we really wanted to find a way to bring the community together to focus on at least one workout a day, whether you are following the regular blog or hatchet. The different versions of Misfit WOD will now be the free version of the blog, with the rest of our programs living on the Plus, Pro, or Complete tiers of the paid subscriptions. If you’re already a subscriber to one of those tiers, there’s a pretty good chance you’re about to get even more for your money with no increases to your monthly membership. If you’re not a paid subscriber but follow the full blog currently, you will be able to access the full program and the hatchet program for only $9.99 per month.

It is our hope that the new structure provides opportunities for each and every one of you, no matter what your goals are or where you are at in your season. Although the majority of us will probably have to scale the Hatchet Misfit WOD down even further (calm down, Sherb), we look forward to joining in on the fun with our Misfit Family.

-Misfit HQ

2019 Post Open Cycle Week 3 Day 4

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Weakness Warm Up
Row 2k

2. Lift – For Weight
Zero Bounce Deadlift 5×3 @75-85% of 1RM

3. Metcon – For Time
10 Squat Snatch 155/105lbs
30/18 Calories on AAB
50 Pistols
30/18 Calories on AAB
10 Squat Snatch

4. Gymnastics – For Rounds and Reps
AMRAP 10 Minutes
Max Sets of 10/7 Unbroken Push Ups

5. Extra – For Completion
Bent Over S-Arm DB Row
4×15

Banded Hamstring Curl
3×25
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1698 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Hatchet or Regular Blog, which is best for YOU? Recognizing your personal goals is paramount to getting the most out of your training. It’s important to realize that scaling a workout for an intended stimulus is far more beneficial than slugging through something “RX”. Watch Austin and Hunter go head to head on these two variations of the blog workout.

2019 Post Open Cycle Week 4 Day 2

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
3 Rounds
:30 HS Hold
250m Ski
15 Push Press 45/35lbs

2. Lift – For Weight
Power Clean to Push Jerk
Touch and Go
5×5
(Heavier than last time)

3. Metcon – For Time
3 Rounds
100 Double Unders
25 KB Swings 70/53lbs
20 Burpees to 6″ Target

4. Gymnastics – For Time
5 Rounds
250m Ski
20 Pull Ups
Rest 2:00

5. Extra – For Completion
Standing Barbell Strict Press
5×10

Calf Raises
3×25

Click HERE to see more about the body building pieces for this cycle.

The post MFT #1699 appeared first on Misfit Athletics | Programming for Competitive Athletes.