The Met-Con today is going to sneak up on some of you, as it’s going to require quite a bit of upper body stamina for the best time. With handstand walks showing up frequently and becoming a required skill to be competitive, we hope that you all take advantage of the Handstand Walk Weakness Template.
Check it out HERE!

2019  Post Open Cycle Week 4 Day 3

Watch the Post Open Cycle Podcast HERE

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

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

3. Metcon – For Time
3 Rounds
100′ Farmers Carry*
100′ HS Walk
30 Goblet Squats 70/53lbs
*Carry 100+/70+ in each hand

4. Gymnastics – For Rounds and Reps
AMRAP 7 Minutes
Max Sets of 5 Bar Muscle Ups

5. Extra – For Completion
Barbell 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 #1700 appeared first on Misfit Athletics | Programming for Competitive Athletes.

“If you prepare you body to move more easily and efficiently through range of motion during your training day, there should be a lot less wear and tear on your joints and tissues.”

Are you maximizing every minute of your time before you train? Odds are, there are a few minutes here and there that you know could be better spent prepping your body for movement. Small things are big things, and over time they add up to be the difference between where you are and where you wanted to be. Click the link to read “5 Minutes Before” – it’s the best use of 5 minutes you’ll find all day.

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.

One of the many things we’re really excited about with Misfit WOD is that it will be integrated into our Team Misfit Competitor Affiliate program. We’ve always set out to build the community that you know today, and we believe that if everyone in your gym is following the same program, your community will continue to grow and become tighter. May’s Competitor Program kicks off with Test Week, so if you’ve been on the fence about getting your gym on board, now’s the time to do it.

Head over to TeamMisfit.com or @teammisfitgyms on Instagram to see how you can get Test Week of our affiliate Competitor program for free now.

2019 Post Open Cycle Week 4 Day 4

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Move Steady Through
1k on C2 Bike
40 Empty Bar OHS
1k on C2 Bike

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

3. Metcon – For Time
10 Rounds
5 Deadlifts 275/185lbs
5 Strict HSPU
25 Double Unders

4. Gymnastics – For Time
3 Rounds
1k C2 Bike*
21 Toes to Bar
*Damper set to 10/7

5. Extra – For Completion
DB Bench Press
4×15
1 Set for Max Reps

Banded Lat Pull Downs
3×12

Good Mornings
3×12

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

The post MFT #1701 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Episode 1 of our new podcast format is here! The Unprepared Podcast hopes to deliver an honest and off the cuff conversation about a topic that the co-hosts and guests find out about at the beginning of the show.

2019 Post Open Cycle Week 4 Day 5

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
3 Steady Rounds
200m Run
8 Hang Squat Clean and Press 95/65lbs
30 Double Unders

2. Lift – For Weight
Front Squat
6×2 @85%

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

4. Metcon – For Completion
Every 6:00 for 30:00
1000/850m Ski

5. Gymnastics – For Reps
4 Rounds
:60 Sandbag Hug/Hold 150/100lbs
:90 Max Effort Rope Climbs
Rest 3:00
(Score is total Rope Climbs)

6. Extra – For Completion
DB Skull Crushers
4×15

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

The post MFT #1702 appeared first on Misfit Athletics | Programming for Competitive Athletes.

ICYMI, some big changes are coming to Misfit Athletics. We’ve said it before and we’ll say it again; we’ve always believed that driving force behind Misfit Athletics is the community of Misfits – you all. We are still as dedicated as ever to sending the best of the best to compete at the highest levels in our sport, but for the rest of us it has to be about coming together as a community – about building small Misfit communities in your gym and perpetuating the Misfit culture. The next step in building the greatest community on earth starts May 6th with Misfit WOD. See you then.

AGOQ ATHLETES! Beginning Monday, you will be starting your de-load/prep week in preparation for starting the AGOQ workouts on Friday. We will provide daily instructions on the top of the Blog for both Blog followers and AGOQ Competition Track followers, so be sure to read everything on top the blog each day as some pieces will have moved or have been modified. Good luck team!

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.

Lots of changes happening at MFA HQ, but the theme remains consistent: keep the Misfit Community together at all costs. It’s why we’ve introduced Misfit WOD, and why we’ve revamped our affiliate programming. We’ve always believed that whether you follow the Blog, Hatchet, or Masters, you should be doing so with training partners. With Team Misfit Affiliate programming, you and your community can all follow similar programs regardless of skill or ability levels. The Misfit WOD will also be integrated with our Team Misfit Competitor Affiliate Program, so everyone can train together as a community. Cycle 1 is the time to get everyone on board, so head over to TeamMisfit.com or @teammisfitgyms on instagram now to get your affiliate ready to rumble. Spoiler alert: Day 1 is a 1RM Back Squat AWWWW YEA.

2019 Post Open Cycle Week 5 Day 1

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Weakness Warm Up
Run 1 Mile in a Vest

2. Lift – For Weight
Zero Bounce Deadlift 4×4
@75-85% of 1RM

3. Metcon – For Rounds and Reps
AMRAP 10 Minutes
Climb the Ladder
10/8 Calories on C2 Bike Erg
3 Push Press 115/75
10/8 Calories on C2 Bike Erg
6 Push Press
10/8 Calories on C2 Bike Erg
9 Push Press
etc…

4. Gymnastics – For Time
5 Rounds
8 Deficit HSPU 4″
200m Run

5. Extra – For Completion
Bent Over Barbell Row
4×12
1×15+

Banded Hamstring Curl
2×30
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1703 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Need to brush up on your skiing before today’s met-con? Here are some tips from Seth and Sherb. Click on the link HERE to take a look then get after it!

2019 Post Open Cycle Week 5 Day 2

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
3 Rounds
:60 Goblet Squat Hold
200m Row
7 Burpee Box Jumps

2. Lift – For Weight
Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

3. Metcon – For Time
5 Rounds
12/10 Calorie Ski
12/10 Calorie Row
12 Power Snatch 95/65lbs
Rest :60

4. Gymnastics – For Time
10-9-8-7-6-5-4-3-2-1
Burpee to 6″ Target
Strict Pull Ups

5. Extra – For Completion
Seated DB Strict Press
3×12
1 Set for Max Reps

Calf Raises
2×30
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1704 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Our goal at Team Misfit is to build a community of coaches whose mission and purpose is to provide the best possible experience for the people you get to coach every day. With Cycle 1 and the launch of Misfit WOD less than a week away, there isn’t a better time to get your entire community together on the same program. We’ve found that having everyone from coaches to average Joes on the same program is one of the easiest things you can do to promote a unified culture in your gym.

Head over to Teammisfit.com and ask us for Test Week of the Competitor Program and we’ll send it to you for free.

2019 Post Open Cycle Week 5 Day 3

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
10 Minute Steady Bike
then
Floss Ankles and Quads

2. Lift – For Weight
Back Squat
3×7 @70%

3. Metcon – For Time
Run 400m
30 Thrusters 95/65lbs
Run 400m
20 Thrusters
Run 400m
10 Thrusters

4. Gymnastics – For Time
20 Muscle Ups
50/40 Calorie Ski
20 Muscle Ups

5. Extra – For Completion
DB Bicep Curls
4×12
1×15+

Banded Leg Ext
2×30

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

The post MFT #1705 appeared first on Misfit Athletics | Programming for Competitive Athletes.

4 Days until Cycle 1 Test Week and the launch of Misfit WOD – the next evolution of the Misfit Community.

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.

For this piece we’re looking for you guys to hold onto the DBs and pull up bar for all 10 sets, using your transitions as time to recover before getting started. Spend a few minutes figuring out the best way to get the DBs to the ground, whether it’s between the legs or outside the feet.

2019 Post Open Cycle Week 5 Day 4

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Move Steady Through
400m Run
30 Light Good Mornings
400m Run

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

3. Metcon – For Time
5 Rounds
10 DB Squat Cleans 50/35s
10 Chest to Bar

4. Gymnastics – For Time
4 Rounds
HS Walk
“3 Cone Drill”
Rest as needed
Complete the famous 3 cone drill on your hands following the same pattern athletes typically perform on their feet. 2 Rounds should be turning right and 2 Rounds turning left.

5. Extra – For Completion
Bench Press
4×12
1 Set for Max Reps

Banded Lat Pull Downs
3×15

Romanian Deadlift
3×15

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

The post MFT #1706 appeared first on Misfit Athletics | Programming for Competitive Athletes.

Did you miss the pilot episode of the Unprepared Podcast by Misfit Athletics?! We take a deep dive into the topic of Nature vs. Nurture, with a small twist (Hint: Drew doesn’t tell Sharb or Hunter what the topic is ahead of time, so they’re less prepared than usual). Check it out!

2019 Post Open Cycle Week 5 Day 5

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
4 Steady Rounds
12 Wallballs 20/14lbs
6 Strict Pull Ups
12 Calorie Row

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
1000/850m C2 Bike Erg

5. Gymnastics – For Reps
3 Rounds
30/18 Calories on AAB
3 Legless Rope Climbs

6. Extra – For Completion
Banded Tri Extensions
4×15

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

The post MFT #1707 appeared first on Misfit Athletics | Programming for Competitive Athletes.

TOMORROW.

Cycle 1 and the inaugural Misfit WOD begin tomorrow. See you bright and early.

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)

AGOQ Primers – Click Misfit #AGOQ Primers

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

Misfit WOD is now live! We’re pumped and hope you are too. Lots of changes happening at MFA HQ, but we’ve still got you covered with a Cycle 1 Podcast to talk about the purpose and intent behind Cycle 1. The guys break down everything you need to know about the lifting, conditioning, and everyone’s favorite: Bitch Work. Check it out before you kick of Test Week so you can maximize every piece, every day.

2019 Cycle 1 Test Week Day 1

1. Misfit WOD – For Time
2k Row
50 Alternating Pistols
30 Hang Cleans 225/155lbs
With the exception of the woman’s weight, this is an old Regionals re-test. Understand that this piece is not won on the Rower, but can certainly be lost there. You need to be able to stand up immediately and begin your pistols. The hang clean can be power or squat, just get the reps done.

1h. Misfit WOD – For Time
2k Row
50 Alternating Pistols
30 Hang Cleans 185/155lbs
15 Minute Cap
See Hatchet Program for preferred scaling options.

The post MFT #1708 appeared first on Misfit Athletics | Programming for Competitive Athletes.

The toughest section of composing an essay should be starting it. This can be a crucial variable in writing a thriving article. A fantastic essay is one which communicates the right data in a straightforward and clear way. Prior to starting writing, pick your region of curiosity, it may possibly be something, essay writing or article writing, you’d realize best. The real key to acquire entrance is really not the topic, but how the composition will be composed. The next portion of your article outline is targeted on your own major quarrels. This might make the essential bones and abstract of your own article. Get several eyes or expert basic composition pros that will assist you.

Warnings that are consistent prompt individuals to stay on task.

An excellent name sums up just what the essay is about. Instead, it needs to be written in such a way that all the sentences seem associated with one another. The 1st help with essay writing free composition is simply compared to itself. Start your essay using a thesis declaration. You should erase each of the kinks as part of your article. Thus, you should be sure you do maybe not be all these errors and compose an essay that is certainly notable. This is really a quite critical measure, therefore be certain that that is as near the closing composition as it may surely be. Subsequently I did that using the remainder of his own article also.

The post Can I possess the recognition Respect groups and college admissions (Part 2) appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

The ability to hit the right positions in the snatch and the clean are what separates the good from the best. Very few athletes realize their full potential in these lifts because they aren’t focusing on the little things that make the difference. Before you start stacking your barbell with weight, check out some tips on the hang position and make sure you’re moving as well as you can!

Missed the Cycle 1 Podcast? Check it out HERE

2019 Cycle 1 Test Week Day 2

1. Misfit WOD – For Weight
In 10:00
Find 2RM Hang Snatch
Your 10 minute window starts once you have an empty bar and weight on the floor. The acceptable hang position is between mid thigh and the knee.

1h. Misfit WOD – For Weight
In 10:00
Find 2RM Hang Squat Snatch
See Hatchet Program for preferred scaling options.

The post MFT #1709 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Lots of changes happening at MFA HQ, but the theme remains consistent: keep the Misfit Community together at all costs. It’s why we’ve introduced Misfit WOD, and why we’ve revamped our affiliate programming. We’ve always believed that whether you follow the Blog, Hatchet, or Masters, you should be doing so with training partners. With Team Misfit Affiliate programming, you and your community can all follow similar programs regardless of skill or ability levels. The Misfit WOD will also be integrated with our Team Misfit Competitor Affiliate Program, so everyone can train together as a community. Cycle 1 is the time to get everyone on board, so head over to TeamMisfit.com or @teammisfitgyms on instagram now to get your affiliate ready to rumble. Spoiler alert: Day 1 is a 1RM Back Squat AWWWW YEA.

2019 Post Open Cycle Week 5 Day 1

Watch the Post Open Cycle Podcast HERE

1. Warm Up – For Completion
Weakness Warm Up
Run 1 Mile in a Vest

2. Lift – For Weight
Zero Bounce Deadlift 4×4
@75-85% of 1RM

3. Metcon – For Rounds and Reps
AMRAP 10 Minutes
Climb the Ladder
10/8 Calories on C2 Bike Erg
3 Push Press 115/75
10/8 Calories on C2 Bike Erg
6 Push Press
10/8 Calories on C2 Bike Erg
9 Push Press
etc…

4. Gymnastics – For Time
5 Rounds
8 Deficit HSPU 4″
200m Run

5. Extra – For Completion
Bent Over Barbell Row
4×12
1×15+

Banded Hamstring Curl
2×30
Click HERE to see more about the body building pieces for this cycle.

The post MFT #1703 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Which option is right for you? To give you an idea why you may want to consider Hatchet, check out HQ athletes Austin and Coach Sherb go head to head in a Blog vs. Hatchet battle in today’s Misfit WOD.

Missed the Cycle 1 Podcast? Check it out HERE

2019 Cycle 1 Test Week Day 3

1. Misfit WOD – For Time
3 Rounds
5 Rope Climbs
30 Power Snatch 75/55lbs
This is obviously an extremely grippy piece. However, a lot can be changed by making sure your rope climb technique is as good as it can be. Efficient climbers get up the rope by pulling their knees to their chest, cinching their feet tight to the rope, then standing with their legs. This removes almost all the unnecessary pulling and allows you to minimize the death grip. Being good on the rope is the only way to crush this piece… obviously.

1h. Misfit WOD – For Time
3 Rounds
3 Rope Climbs
21 Power Snatch 75/55lbs
8 Minute Cap
See Hatchet Program for preferred scaling options.

The post MFT #1710 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

“…when the camera turns off and the gym empties out, and the training partners stop showing up, and the rest days feel too few and far between…the models of consistency are still there, just chipping away.”

A lot of athletes say they want to be a CrossFit Games athletes, but aren’t willing to grind every single day, take steps back in order to move forward, spend every waking hour focusing on one singular goal, and work brutally hard with absolutely no guarantee of success. The two are one in the same, but we’re here to break it down as simply as possible for those willing to stake their claim. Read “How to Qualify For The 2020 CrossFit Games” live now.

Missed the Cycle 1 Podcast? Check it out 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 Crossfit Athletes.

Planning to compete in the French Throwdown next month? Week 1, Day 1 of our Competition prep program begins next Monday and will take you right up to your event with 7 challenging weeks of prep, including a de-load week leading into your weekend. Click the link now to scoop up your program and get ready to go next Monday.

Missed the Cycle 1 Podcast? Check it out HERE

2019 Cycle 1 Test Week Day 4

1. Misfit WOD – For Reps
4:00 on
4:00 off
3:00 on
3:00 off
2:00 on
2:00 off
1:00 on
Max Calories on Rower
Score is total Calories
Of course some pacing needs to be done, but don’t forget that this is a test. You essentially have 10 minutes to collect as many calories as possible. You need to bring your max effort while strategically deciding what you’ll attempt to hold on to for the different time windows.

1h. Misfit WOD – For Time
4:00 on
4:00 off
3:00 on
3:00 off
2:00 on
2:00 off
1:00 on
Max Calories on Rower
Score is total Calories
See Hatchet Program for preferred scaling options

The post MFT #1711 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Just in time for Cycle 1 is the all new Handstand Push Up Weakness Template! This 6 week program is meant to not only help build the stamina and capacity to improve your life upside-down, but more importantly learn how to become efficient in a movement that severely punishes poor technique. The template along with some supplemental exercises is live now on our Weakness Template section of the site, along with over 15 additional templates for you to KTB. Get after it!

Missed the Cycle 1 Podcast? Check it out HERE

2019 Cycle 1 Test Week Day 5

1. Misfit WOD – For Time
50 DB Thrusters 50/35lbs
50/30 Calories on AAB
Sorry, not sorry. We just need to know who’s legs and lungs are superior. This straightforward test should tell quite a story. Also, if you don’t warm up super well for this and spike your heart rate at some point before completing this, you clearly just don’t listen to us. Save yourself the embarrassment and extra suffering, and prepare.

1h. Misfit WOD – For Time
40 DB Thrusters 50/35lbs
40/24 Calories on AAB
6 Minute Cap
See Hatchet Program for preferred scaling options.

The post MFT #1712 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.