There’s no way around the discomfort and grind that happens during the Devils Press, so how do we combat it? Desensitization by forcing you to go a little heavier than you want, and by moving well. The former is easy – we’re telling you to get uncomfortable. The latter will probably require a little practice ahead of time, so unless you want to get caught in a revolving door of Devil’s Presses, check out Sherb and Hunter with today’s tip on this nasty movement.

Miss the Phase 1 Podcast? Check it out HERE

2019 Phase 2 Week 1 Day 2

1. Misfit WOD – For Time
“Helluride” – For Reps
On a Ski Erg, meet the following distances at the required time until you fail to meet the required distance. Do not stop if you meet a distance early.
1K/900m at 4:00
2K/1800m at 8:00
3K/2700m at 12:00
4K/3600m at 16:00
5K/4.5K at 20:00 (2:00/500m / 2:13/500m)
6K/5400m at 23:00
7K/6300m at 26:00
8K/7200m at 29:00
9K/8100m at 32:00
10K/9K at 35:00 (1:45/500m/ 1:56/500m)
Reach each checkpoint at or below total time listed.

1h.Misfit WOD – For Time
“Helluride” – For Reps
On a Ski Erg, meet the following distances at the required time until you fail to meet the required distance. Do not stop if you meet a distance early.
1K/900m at 4:00
2K/1800m at 8:00
3K/2700m at 12:00
4K/3600m at 16:00
5K/4.5K at 20:00 (2:00/500m / 2:13/500m)
6K/5400m at 23:00
7K/6300m at 26:00
8K/7200m at 29:00
9K/8100m at 32:00
10K/9K at 35:00 (1:45/500m/ 1:56/500m)
Reach each checkpoint at or below total time listed.
See Hatchet Program for target score and preferred scaling options

The post MFT #1898 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Forrest Pump is our blessing on your HSPU and Toes to Bar capacity. With a blend of strict and kipping HSPU, efficiency on the wall is key, but small and efficient sets may not be enough. You have to learn how to extend those small sets of HSPU into big ones, and our newest tip video teaches you just how to do it.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 1 Day 2

1. Misfit WOD – For Time
“Forrest Pump”
Row 45/35 Calories
21 Toes to Bar
21 Strict HSPU
18 Toes to Bar
18 Strict HSPU
15 Toes to Bar
15 Strict HSPU
Row 45/35 Calories
15 Toes to Bar
15 HSPU
18 Toes to Bar
18 HSPU
21 Toes to Bar
21 HSPU
Row 45/35 Calories

1h.Misfit WOD – For Time
“Forrest Pump”
Row 45/35 Calories
18 Toes to Bar
18 Strict HSPU
15 Toes to Bar
15 Strict HSPU
12 Toes to Bar
12 Strict HSPU
Row 45/35 Calories
12 Toes to Bar
12 HSPU
15 Toes to Bar
15 HSPU
18 Toes to Bar
18 HSPU
Row 45/35 Calories
See Hatchet Program for target score and preferred scaling options

The post MFT #1899 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

If you’ve ever wondered why we program fasted cardio on rest days, give a listen to Drew as he gives you a quick rundown. While there’s some science (and more coming out regularly), our basis for programming fasted cardio is empirically driven, meaning we’ve seen it work for enough of our athletes to think it’s beneficial for everyone to be practicing.

Miss the Phase 1 Podcast? Check it out HERE

2019 Phase 2 Week 1 Day 4

1. Warm Up – For Completion
:60 Bike (Easy)
Mobilize Ankles
:60 Bike (Moderate)
Mobilize Hips
:60 Bike (Hard)
Mobilize Glutes/Low Back
:60 Bike (Moderate)
Mobilize T-Spine
:60 Row (Easy)
Mobilize Shoulders

2. Fasted Cardio – For Completion
20 Minute Ski
The goal should be to average the same pace as last week but for 5 additional minutes.
We define fasted as not having consumed any calories for at least 12 hours or so, with black coffee, water, or a similar no calorie drink being acceptable. The easiest way to do this fasted if you’re not someone who does any sort of intermittent fasting is to tackle this first thing in the morning.
The pace is simple – just try. Don’t get wrapped up in the monitor and go faster than you need to, that’s not the purpose. Record your split times so that next week when we add 5 minutes, you can shoot for the same pace but for 5 minutes longer. If you don’t have a Ski Erg or C2 bike, row.
We’ve seen many of our athletes reap the benefits of fasted cardio in a few different areas including reduced fatigue during metcons, overall improvement in aerobic pieces, and improved body composition.

3. Skill – For Completion
Pick Your Poison
Weakness Work
Choose 1 of 3

3a. Legless Rope Climbs
“FAF Sets”
3-5 Sets
Stop if your total reps after sets 3 or 4 exceeds 10 reps

3b. Strict Pull Ups
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 30 reps. If you wish to continue work on this but 10+ per round are easy, increase the range of motion.

3c. Strict Muscle Ups
EMOM 10 Minutes
1-3 Reps

The post MFT #1900 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

https://www.youtube.com/watch?v=ZWpXWXxUZoI&feature=youtu.be

The problem with writing terrible workouts for everyone else to do to get fitter is that we have to test them first, so if you’ve ever cursed us for something stupid we wrote, enjoy watching Drew, Sherb, and Hunter pedal on the bike and then roll around afterward. Enjoy it while it last – we won’t forget this.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 1 Day 5

1. Misfit WOD – For Time
“Tour De Misfit – Katahdin Stage”
1600m on a C2 Bike, switching the damper at the following marks counting down:
Begin at 1600m on a 6/5 damper
At 1100m, switch to 8/7
At 700m, switch to 4/3
At 400m, switch to 7/6
At 200m, switch to 10/9

1h. Misfit WOD – For Time
“Tour De Misfit – Katahdin Stage”
1600m on a C2 Bike, switching the damper at the following marks counting down:
Begin at 1600m on a 6/5 damper
At 1100m, switch to 8/7
At 700m, switch to 4/3
At 400m, switch to 7/6
At 200m, switch to 10/9
See Hatchet Program for target score and preferred scaling options

The post MFT #1901 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

This week on the Unprepared Podcast we slide back into a conversation about the mindset of an athlete struggling to push in a perceived weakness. This trip through the mindset of athletes can give you the context you need to rewrite the stories that play in your head over and over. Listen to the latest episode of the Unprepared Podcast – The Metcon Mindset now streaming wherever you get your podcasts.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 1 Day 6

1. Misfit WOD – For Reps
“Scary-Go-Round”
Every 4 Minutes Until Failure*
13 Burpee Box Jumps 24/20″
11 Clean and Jerk 165/110lbs
9/7 Muscle-ups
*Stop if you finish six rounds

1h. Misfit WOD – For Reps
“Scary-Go-Round”
Every 4 Minutes Until Failure*
13 Burpee Box Jumps 24/20″
11 Clean and Jerk 135/95lbs
8/6 Muscle Ups
*Stop if you finish six rounds
See Hatchet Program for target score and preferred scaling options

The post MFT #1902 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In case you missed the latest podcast, this week on the Unprepared Podcast we slide back into a conversation about the mindset of an athlete struggling to push in a perceived weakness. This trip through the mindset of athletes can give you the context you need to rewrite the stories that play in your head over and over. Listen to the latest episode of the Unprepared Podcast – The Metcon Mindset now streaming wherever you get your podcasts.

Miss the Phase 1 Podcast? Check it out HERE

2019 Phase 2 Week 1 Day 7

1. Swimming – For Completion
AMRAP 15 Minutes
Freestyle Swim for Max Distance

The post MFT #1903 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

So you’re probably pretty good at pull ups, and have probably seen this warm up of our before, but have you done it with a vest? We’re sure you’ve done pull ups in a vest before too, but that doesn’t mean they were as dialed in as they could be. Check out our preferred butterfly pull up warm up and work through it with your vest before tackling today’s metcon.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 2 Day 1

1. Misfit WOD – For Time
3 Rounds, In a 20/14lb vest
300m Run
25 Pull Ups
20 Step Through Lunges

1h. Misfit WOD – For Time
3 Rounds
300m Run
25 Pull Ups
20 Step Through Lunges
See Hatchet Program for target score and preferred scaling options

The post MFT #1904 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Imagine if you started a conversation with a non CrossFitter like this: “Hey glasses, come over here. Ever walked on your hands before? Ever walked up and down stairs or a ramp on your hands before? That’s what I thought.”

Ok probably don’t do that, but if you’ve never tried a handstand walk ramp, Drew and Sharon are here to help, sans the rude conversation starter.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 2 Day 2

1. Misfit WOD – For Reps
‘Thank you, may I have another?’
AMRAP 2:00 x 4
10 Thrusters 95/65lbs
3 Muscle Ups
Rest 2:00 Between AMRAPs

1h. Misfit WOD – For Reps
‘Thank you, may I have another?’
AMRAP 2:00 x 4
10 Thrusters 95/65lbs
3 Muscle Ups
Rest 2:00 Between AMRAPs
See Hatchet Program for target score and preferred scaling options

The post MFT #1905 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

We’re focusing a lot on Toes to Bar this Phase, and giving you the opportunity to get better with some low intensity practice. Your focus should be improving your movement, so we’ve got a couple things for you to think about.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 2 Day 3

1. Misfit WOD – For Time
20 Heavy Double Unders
20 HSPU
10 Rope Climbs
40 Heavy Double Unders
20 HSPU
8 Rope Climbs
60 Heavy Double Unders
20 HSPU
6 Rope Climbs
80 Heavy Double Unders
20 HSPU
4 Rope Climbs

1h. Misfit WOD – For Time
20 Heavy Double Unders
16 HSPU
8 Rope Climbs
40 Heavy Double Unders
16 HSPU
6 Rope Climbs
60 Heavy Double Unders
16 HSPU
4 Rope Climbs
80 Heavy Double Unders
16 HSPU
2 Rope Climbs
See Hatchet Program for target score and preferred scaling options

The post MFT #1906 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

If you’ve ever wondered why we program fasted cardio on rest days, give a listen to Drew as he gives you a quick rundown. While there’s some science (and more coming out regularly), our basis for programming fasted cardio is empirically driven, meaning we’ve seen it work for enough of our athletes to think it’s beneficial for everyone to be practicing.

Miss the Phase 1 Podcast? Check it out HERE

2019 Phase 2 Week 2 Day 4

1. Warm Up – For Completion
:60 Bike (Easy)
Mobilize Ankles
:60 Bike (Moderate)
Mobilize Hips
:60 Bike (Hard)
Mobilize Glutes/Low Back
:60 Bike (Moderate)
Mobilize T-Spine
:60 Row (Easy)
Mobilize Shoulders

2. Fasted Cardio – For Completion
25 Minute Ski
The goal should be to average the same pace as last week but for 5 additional minutes.
We define fasted as not having consumed any calories for at least 12 hours or so, with black coffee, water, or a similar no calorie drink being acceptable. The easiest way to do this fasted if you’re not someone who does any sort of intermittent fasting is to tackle this first thing in the morning.
The pace is simple – just try. Don’t get wrapped up in the monitor and go faster than you need to, that’s not the purpose. Record your split times so that next week when we add 5 minutes, you can shoot for the same pace but for 5 minutes longer. If you don’t have a Ski Erg or C2 bike, row.
We’ve seen many of our athletes reap the benefits of fasted cardio in a few different areas including reduced fatigue during metcons, overall improvement in aerobic pieces, and improved body composition.

3. Skill – For Completion
Pick Your Poison
Weakness Work
Choose 1 of 3

3a. Legless Rope Climbs
“FAF Sets”
3-5 Sets
Stop if your total reps after sets 3 or 4 exceeds 10 reps

3b. Strict Pull Ups
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 30 reps. If you wish to continue work on this but 10+ per round are easy, increase the range of motion.

3c. Strict Muscle Ups
EMOM 10 Minutes
1-3 Reps

The post MFT #1907 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

This week we slide back into a conversation about the mindset of an athlete struggling to push in a perceived weakness. This trip through the mindset of athletes can give you the context you need to rewrite the stories that play in your head over and over. Listen to the latest episode of the Unprepared Podcast – The Metcon Mindset now streaming wherever you get your podcasts.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 2 Day 5

1. Misfit WOD – For Reps
AMRAP 5:00 x 5
20 Burpees to 6″ Target
20 Shoulder to OH 155/105lbs
20 Toes to Bar
Rest :90 Between AMRAPs

1h. Misfit WOD – For Reps
AMRAP 5:00 x 4
20 Burpees to 6″ Target
20 Shoulder to OH 135/95lbs
20 Toes to Bar
Rest :90 Between AMRAPs
See Hatchet Program for target score and preferred scaling options

The post MFT #1908 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Competing in either the Atlas Games, Brazil CrossFit Championship, or the Australian CrossFit Championship? Week 1, Day 1 of the Competition Prep program starts Monday! The 7-week program is designed to put you through the wringer and taper you right into your competition. Head over to our Competition prep page to learn more and scoop up your copy today.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 2 Day 6

1. Misfit WOD – For Time
Every 3:30 for 14:00 (4 rounds)
3 Rope Climbs
15/9 Calorie AAB
4 Power Snatches 195/130lbs
Score is total working time

1h. Misfit WOD – For Time
8 Rounds
15/12 Calorie Ski
10 Sandbag Bearhug Lunge Steps 100/70lbs
5 Bar Muscle Ups
See Hatchet Program for target score and preferred scaling options

The post MFT #1909 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In case you missed the latest podcast, this week on the Unprepared Podcast we slide back into a conversation about the mindset of an athlete struggling to push in a perceived weakness. This trip through the mindset of athletes can give you the context you need to rewrite the stories that play in your head over and over. Listen to the latest episode of the Unprepared Podcast – The Metcon Mindset now streaming wherever you get your podcasts.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 2 Day 7

1. Swimming – For Completion
4 Rounds
Max Distance Freestyle Swim in 4 Minutes
Rest 4 Minutes
Be more concerned with remaining smooth in your cadence than the max distance part. If you feel good after a round, pick up the pacing slightly.

The post MFT #1910 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Competing in either the Atlas Games, Brazil CrossFit Championship, or the Australian CrossFit Championship? Week 1, Day 1 of the Competition Prep program starts today! The 7-week program is designed to put you through the wringer and taper you right into your competition. Head over to our Competition prep page to learn more and scoop up your copy today.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 3 Day 1

1. Misfit WOD – For Reps
Every 2 Minutes until Failure
1:00 Row
1:00 Rest
Starting at 1,400cal/hr for men and 1,000cal/hr for women, add 100cal/hr until failure.

1h. Misfit WOD – For Time
4 Rounds
5 Chest to Bar Pull Ups
5 Hang Squat Cleans 165/115lbs
Rest 3:00
3 Rounds
10 Chest to Bar Pull Ups
10 Hang Squat Cleans 135/95lbs
Rest 3:00
2 Rounds
15 Pull Ups
15 Hang Squat Cleans 115/75lbs
Perform 4 rounds of 5/5, then rest. Then perform 3 rounds of 10/10, then rest. Finally, perform 2 rounds of 15/15 to finish.
See Hatchet Program for target score and preferred scaling options

The post MFT #1911 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Plllllllenty of time on the ski erg today to really get comfortable on a machine that requires time and practice to get good at. Check out some quick ski tips before you decide you’re a black diamond level skier.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 3 Day 2

1. Misfit WOD – For Reps
AMRAP 5 Minutes x 3
30 Overhead Squats 115/75lbs
30 Box Jump Overs 24/20″
Max Distance C2 Bike in Remaining Time
Rest 2:00 Between Rounds
Score is distance in meters.

1h. Misfit WOD – For Reps
Every 2 Minutes until Failure
1:00 Row
1:00 Rest
Starting at 1,300cal/hr for men and 900cal/hr for women, add 100cal/hr until failure.
See Hatchet Program for target score and preferred scaling options

The post MFT #1912 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Today’s metcon is going to call upon a variety of styles of HSPU, all of which could be a serious sticking point if you’re not moving as well as you can. We’ll focus on the strict portions of today’s workout, so check out Darol and Sherb throw you a bone with how to make sure you don’t get stuck on the wall.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 3 Day 3

1. Misfit WOD – For Time
40 Alternating DB Snatch 70/50lbs
25 HSPU
20 DB Facing Burpees
30 Alternating DB Snatch 70/50lbs
20 Deficit HSPU 4/2″
20 DB Facing Burpees
20 Alternating DB Snatch 70/50lbs
15 Strict HSPU
20 DB Facing Burpees
10 Alternating DB Snatch 70/50lbs
10 Strict Deficit HSPU 4/2″
20 DB Facing Burpees

1h. Misfit WOD – For Time
40 Alternating DB Snatch 50/35lbs
25 HSPU
20 DB Facing Burpees
30 Alternating DB Snatch 50/35lbs
20 Deficit HSPU 2/1″
20 DB Facing Burpees
20 Alternating DB Snatch 50/35lbs
15 Strict HSPU
20 DB Facing Burpees
10 Alternating DB Snatch 50/35lbs
10 Strict Deficit HSPU 2/1″
20 DB Facing Burpees
See Hatchet Program for target score and preferred scaling options

The post MFT #1913 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

If you’ve ever wondered why we program fasted cardio on rest days, give a listen to Drew as he gives you a quick rundown. While there’s some science (and more coming out regularly), our basis for programming fasted cardio is empirically driven, meaning we’ve seen it work for enough of our athletes to think it’s beneficial for everyone to be practicing.

Miss the Phase 1 Podcast? Check it out HERE

2019 Phase 2 Week 3 Day 4

1. Warm Up – For Completion
:60 Bike (Easy)
Mobilize Ankles
:60 Bike (Moderate)
Mobilize Hips
:60 Bike (Hard)
Mobilize Glutes/Low Back
:60 Bike (Moderate)
Mobilize T-Spine
:60 Row (Easy)
Mobilize Shoulders

2. Fasted Cardio – For Completion
30 Minute Ski
The goal should be to average the same pace as last week but for 5 additional minutes.
We define fasted as not having consumed any calories for at least 12 hours or so, with black coffee, water, or a similar no calorie drink being acceptable. The easiest way to do this fasted if you’re not someone who does any sort of intermittent fasting is to tackle this first thing in the morning.
The pace is simple – just try. Don’t get wrapped up in the monitor and go faster than you need to, that’s not the purpose. Record your split times so that next week when we add 5 minutes, you can shoot for the same pace but for 5 minutes longer. If you don’t have a Ski Erg or C2 bike, row.
We’ve seen many of our athletes reap the benefits of fasted cardio in a few different areas including reduced fatigue during metcons, overall improvement in aerobic pieces, and improved body composition.

3. Skill – For Completion
Pick Your Poison
Weakness Work
Choose 1 of 3

3a. Legless Rope Climbs
“FAF Sets”
3-5 Sets
Stop if your total reps after sets 3 or 4 exceeds 10 reps

3b. Strict Pull Ups
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 30 reps. If you wish to continue work on this but 10+ per round are easy, increase the range of motion.

3c. Strict Muscle Ups
EMOM 10 Minutes
1-3 Reps

The post MFT #1914 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

This week on the Misfit Project we tackle one of our most requested topics: Fasted Cardio. This episode was structured to give you the real nuts and bolts of the science behind fasting before your cardio session, and the benefits of the targeted aerobic session itself. Once we back up our ideas with facts, we switch over to the story behind the concept and the anecdotal evidence that drives our commitment to passing this training style along to so many athletes.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 3 Day 5

1. Misfit WOD – For Reps
:25 Max Calorie AAB
Rest 5:00
:30 Max Calorie AAB
Rest 5:00
:35 Max Calorie AAB
Rest 5:00
:40 Max Calorie AAB

1h. Misfit WOD – For Reps
:25 Max Calorie AAB
Rest 5:00
:30 Max Calorie AAB
Rest 5:00
:35 Max Calorie AAB
Rest 5:00
:40 Max Calorie AAB
See Hatchet Program for target score and preferred scaling options

The post MFT #1915 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

As with any weighted gymnastics element, the fundamentals of it’s unweighted counterpart still apply. Bar muscle ups are no exception, so making sure your unweighted movement is dialed in before throwing on a vest is your best bet. Check out Drew and olympic purple medalist Sherb give you some tips on the bar muscle up.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 3 Day 6

1. Misfit WOD – For Reps
AMRAP 4 Minutes x 5
Climb the Ladder
2 Burpees to 6″ Target
2 Double DB Snatch 50/35lbs
4-4, 6-6, etc
Rest 2:30 Between AMRAPs

1h. Misfit WOD – For Time
5 Rounds
15/12 Calorie Ski
40′ HS Walk
See Hatchet Program for target score and preferred scaling options

The post MFT #1916 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In case you missed the latest podcast, this week on the Misfit Project we tackle one of our most requested topics: Fasted Cardio. This episode was structured to give you the real nuts and bolts of the science behind fasting before your cardio session, and the benefits of the targeted aerobic session itself. Once we back up our ideas with facts, we switch over to the story behind the concept and the anecdotal evidence that drives our commitment to passing this training style along to so many athletes.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 3 Day 7

1. Swimming – For Completion
6 Rounds
Max Distance Freestyle Swim in 3 Minutes
Rest 3 Minutes
Be more concerned with remaining smooth in your cadence than the max distance part. If you knock out a few rounds that feel a little too much, pick up the pacing slightly.

The post MFT #1917 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.