Competing in the Reykjavik CrossFit Championship? Week 1, Day 1 of the Competition Prep program starts tomorrow! The 7-week program is designed to put you through the wringer and taper you right into your competition weekend. 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 6 Day 7

1. Swimming – For Completion
Every Other Minute for 40 Minutes
Max Distance Freestyle Swim in 1 Minute
The goal here is negative splits. Resist the urge to push at the beginning and try to get into a groove technique wise, then slowly round by round pick it up.

The post MFT #1938 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Competing in the Reykjavik CrossFit Championship? Week 1, Day 1 of the Competition Prep program starts tomorrow! The 7-week program is designed to put you through the wringer and taper you right into your competition weekend. 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 7 Day 1

1. Misfit WOD – For Time
21 Muscle Ups
21 Thrusters 155/105lbs
Rest :90
15 Muscle Ups
15 Thrusters 155/105lbs
Rest :90
9 Muscle Ups
9 Thrusters 155/105lbs

1h. Misfit WOD – For Time
15 Muscle Ups
15 Thrusters 135/95lbs
Rest :90
12 Muscle Ups
12 Thrusters 135/95lbs
Rest :90
9 Muscle Ups
9 Thrusters 135/95lbs
Target Time: 2:30, 2:00, and 1:30 or less on each respective section.
See Hatchet Program for target score and preferred scaling options

The post MFT #1939 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

The sandbag clean and jerk is going to give lots of you all kinds of issues. Whether it’s mobility, coordination, or just overall fitness, you’ll need to practice this movement with a lighter bag and really think about how you can effectively cycle it. We’ve got a few solid tips for you to think about as warm up for today’s workout, so check it out before tackling this piece.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 7 Day 2

1. Misfit WOD – For Time
Every 3 Minutes for 18 Minutes
Row 250m
8 Sandbag Clean and Jerks 100/70lbs

1h. Misfit WOD – For Time
Every 3 Minutes for 15 Minutes
Row 250m
6 Sandbag Clean and Jerks 100/70lbs
Target Time: less than 2:00 per round
See Hatchet Program for target score and preferred scaling options

The post MFT #1940 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

There are a lot of gymnastics elements in today’s re-test workout. You’ve all put in the work throughout the cycle and now it’s time to reap the benefits. Here a just a few reminders for the toes to bar that you should keep in mind before hitting this one today.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 7 Day 3

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
Target Time: 16-22 minutes
See Hatchet Program for target score and preferred scaling options

The post MFT #1941 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In Miami for Wodapalooza?! So are we! We’ll be set up all weekend so be sure to swing by the Misfit Athletics/Team Misfit booth to talk shop on programming, meeting some of your favorite Misfit Games athletes, and sling a sandbag for a workout challenge! Then head over to the Sharpen the Axe booth to scoop up some exclusive WZA gear before it’s gone. GOGOGO!

Miss the Phase 1 Podcast? Check it out HERE

2019 Phase 2 Week 7 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
50 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 #1942 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

This week on unprepared we tackle the big question of how to transition from CrossFit as a hobby to CrossFit as your sport. We take a dive into programming, coaching, mindset, lifestyle, and plenty of other avenues to make this journey yourself. Listen to it HERE.

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 7 Day 5

1. Misfit WOD – For Time
5 Rounds
20 S-Arm Alternating DB Squat Cleans 70/50lbs
100 Double Unders

1h. Misfit WOD – For Time
5 Rounds
12 S-Arm Alternating DB Squat Cleans 70/50lbs
80 Double Unders
Target Time: 10-15 minutes
See Hatchet Program for target score and preferred scaling options

The post MFT #1943 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In Miami for Wodapalooza?! So are we! Be sure to swing by the Misfit Athletics/Team Misfit booth to talk shop on programming, meeting some of your favorite Misfit Games athletes, and sling a sandbag for a workout challenge! Then head over to the Sharpen the Axe booth to scoop up some exclusive WZA gear before it’s gone. GOGOGO!

Miss the Phase 2 Podcast? Check it out HERE

2019 Phase 2 Week 7 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
Target score: 3+ rounds. You should get around :60 of rest in round 1, give or take a little depending on muscle up capacity.
See Hatchet Program for target score and preferred scaling options

The post MFT #1944 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

As we continue rolling through this Phased structure of our season it’s important to occasionally re-visit the story you’re telling yourself in your head about each training Phase. The purpose, your goals, how you’re going to attack each day, and what you want to get out of the upcoming 7 weeks. We’ve got the details of what you can expect, but it’s how you choose to approach these next few weeks that will ultimately yield the results you’re looking for. Check out the Phase III podcast live now!

2019 Phase 2 Week 7 Day 7

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

The post MFT #1945 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

As we continue rolling through this Phased structure of our season it’s important to occasionally re-visit the story you’re telling yourself in your head about each training Phase. The purpose, your goals, how you’re going to attack each day, and what you want to get out of the upcoming 7 weeks. We’ve got the details of what you can expect, but it’s how you choose to approach these next few weeks that will ultimately yield the results you’re looking for. Check out the Phase III podcast live now!

2020 Phase 3 Week 1 Day 1

1. Misfit WOD – For Time
1RM Clean
Then,
AMRAP 22 Minutes
Run 800m
21 HSPU
14 Kettlebell Swings 70/53lbs
Score is weight in pounds + reps. 100m = 1 rep.

1h. Misfit WOD – For Time
1RM Clean
Then,
AMRAP 22 Minutes
Run 800m
16 HSPU
14 Kettlebell Swings 70/53lbs
100m = 1 rep
See Hatchet Program for target score and preferred scaling options

The post MFT #1946 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

This phase we’re going to ask you to go from big sets to big weight in the jerk, and in order to do so we need to make those reps as efficient as possible. Check out how to cycle shoulder to overhead with Sherb and Drew on today’s quick tip before tackling today’s push jerk work.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 1 Day 2

1. Misfit WOD – For Time
“Little Icky”
666 Calories
Every 5 Minutes Rotate Between the following machines until completion
1) Ski Calories
2) C2 Bike Calories
3) Row Calories
*Every 5 minutes including 0:00, Run 400m (outside), 300m on Runner. When you reach 666 calories you are done.

1h. Misfit WOD – For Time
“Little Icky”
333 Calories
Every 5 Minutes Rotate Between the following machines until completion
1) Ski Calories
2) C2 Bike Calories
3) Row Calories
*Every 5 minutes including 0:00, Run 400m (outside), 300m on Runner. When you reach 666 calories you are done.
See Hatchet Program for target score and preferred scaling options

The post MFT #1947 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

New to this phase is the deficit deadlift. While the percentages are relatively light, there are some nuances that need to be adhered to for both safety and efficacy of this exercise. Drew and Hunter talk set up, positioning, purpose, and more in the latest tip video.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 1 Day 3

1. Misfit WOD – For Time
“Lord of the Stings”
For Time
8 Clean and Jerk 185/125lbs
100′ HS Walk
8 Clean and Jerk 185/125lbs
60 Pull Ups
8 Clean and Jerk 185/125lbs
75′ HS Walk
8 Clean and Jerk 185/125lbs
40 Chest to Bar Pull Ups
8 Clean and Jerk 185/125lbs
50′ HS Walk
8 Clean and Jerk 185/125lbs
20 Bar Muscle Ups”

1h. Misfit WOD – For Time
“Lord of the Stings”
8 Clean and Jerk 155/105lbs
60′ HS Walk
8 Clean and Jerk 155/105lbs
45 Pull Ups
8 Clean and Jerk 155/105lbs
60′ HS Walk
8 Clean and Jerk 155/105lbs
30 Chest to Bar Pull Ups
8 Clean and Jerk 155/105lbs
60′ HS Walk
8 Clean and Jerk 155/105lbs
15 Bar Muscle Ups
See Hatchet Program for target score and preferred scaling options

The post MFT #1948 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Miss the Phase 3 Podcast? We’ve got the details of what you can expect here. How you choose to approach these next few weeks will ultimately yield the results you’re looking for. Check out the Phase III podcast now and saddle up for a wild few weeks head!

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 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
Fasted Mixed Machine
7 Minute Ski
7 Minute Row
7 Minute C2 Bike
Note pacing splits on all three machines
With 2 phases of fasted cardio on a single machine under your belt, you should have an idea of where to start with your paces in this phase’s mixed machine version.
Your pace isn’t as slow as a recovery pace, but also isn’t as fast as a metcon pace. Record your split times so that next week when we add time, you can shoot for the same pace but for longer.
For more info on Fasted Cardio and Aerobic work in general, be sure to listen to The Misfit Project Episode 40 – Why Fasted Cardio?

3. Skill – For Completion
Pick Your Poison
Weakness Work
Choose 1 of 3
A “FAF” set means “Fast as F&*#”, meaning get your work done as fast as possible.

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 #1949 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In another special edition podcast live from Wodapalooza, Drew, Sherb, and Hunter got the unique opportunity to sit down and chat with a true CrossFit OG and 7x Games athlete Dani Horan. Despite being an OG, Dani is one of the few of the elite CrossFitters who has both seen the evolution of the sport and remained a consistent threat in an increasingly difficult women’s field. The Misfits run the gambit of topics from training to cannabis, owning an affiliate to gratitude and everything in between. Listen HERE now.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 1 Day 5

1. Misfit WOD – For Reps
“PRE”
Run at a 1:30/1:45 average per mile pace or faster until failure using 400m checkpoints
You must hit the following checkpoints to continue*
400m by 1:30/1:45
800m by 3:00/3:30
1200m by 4:30/5:15
1600m by 6:00/7:00
2000m by 7:30/8:45
2400m by 9:00/10:30
2800m by 10:30/12:15
3200m by 12:00/14:00
*If you start a 400, finish it. Your score is your final distance attempted/the total time it took to reach it.”

1h. Misfit WOD – For Reps
“PRE”
Run at a 1:30/1:45 average per mile pace or faster until failure using 400m checkpoints
You must hit the following checkpoints to continue*
400m by 1:30/1:45
800m by 3:00/3:30
1200m by 4:30/5:15
1600m by 6:00/7:00
2000m by 7:30/8:45
2400m by 9:00/10:30
2800m by 10:30/12:15
3200m by 12:00/14:00
*If you start a 400, finish it. Your score is your final distance attempted/the total time it took to reach it.”
See Hatchet Program for target score and preferred scaling options

The post MFT #1950 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In a similar way we provided you with a lot of clean skill work in Phase II ahead of the 1RM Clean you found earlier this week, we are now turning our attention to the snatch for our skill focus in Phase III. We’ll work from top down, that is from the power position down. Each session will have a mandated warm up that is one position above your “working sets”. These sessions should be treated as opportunities to really refine your positions as the weight starts to build, setting you up for a PR in Phase IV. Check out Drew and Hunter in the newest tip video as they refresh you all on what a sound power position and hang position look like.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 1 Day 6

1. Misfit WOD – For Time
“I am serious, and don’t call me Sherby”
For Time
40 DB Thrusters 35/25s
40 DB Box Step Overs 35/25s to 24/20″
Rest 2:00
30 DB Thrusters 50/35s
30 DB Box Step Overs 50/35s to 24/20″
Rest 2:00
20 DB Thrusters 70/50s
20 DB Box Step Overs 70/50s to 24/20″

1h. Misfit WOD – For Time
“I am serious, and don’t call me Sherby”
40 DB Thrusters 35/25s
40 DB Box Step Overs 35/25s to 24/20″
Rest 2:00
30 DB Thrusters 50/35s
30 DB Box Step Overs 50/35s to 24/20″
Rest 2:00
20 DB Thrusters 60/40s
20 DB Box Step Overs 60/40s to 24/20″
See Hatchet Program for target score and preferred scaling options

The post MFT #1951 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Competing in the Mid-Atlantic CrossFit Challenge? Week 1, Day 1 of the Competition Prep program starts tomorrow! The 7-week program is designed to put you through the wringer and taper you right into your competition weekend. Head over to our Competition prep page to learn more and scoop up your copy today.

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 Week 1 Day 7

1. Warm Up – For Completion
50m Breaststroke
Rest 1:00
50m Freestyle
Rest 1:00
50m Breaststroke
Rest 1:00
50m Freestyle
AMRAP 15 Minutes
Freestyle Swim for Max Distance

2. Swimming – For Completion
AMRAP 20 Minutes
Freestyle Swim for Max Distance

The post MFT #1952 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Competing in the Mid-Atlantic CrossFit Challenge? 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 weekend. Head over to our Competition prep page to learn more and scoop up your copy today.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 2 Day 1

1. Misfit WOD – For Time
15-12-9-6
Chest to Bar Pull Ups
Power Snatch 165/115lbs

1h. Misfit WOD – For Time
15-12-9-6
Chest to Bar Pull Ups
Power Snatch 135/95lbs
See Hatchet Program for target score and preferred scaling options

The post MFT #1953 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

When cycling a shoulder to overhead or jerk, we like to recommend that athletes widen out their feet to minimize unnecessary movement as well as widening their hands to reduce the distance the bar has to travel. Lots to ways to make this more efficient in today’s lifting, so check it out!

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 2 Day 2

1. Misfit WOD – For Time
21 Calorie Row
14 Thrusters 135/95lbs
7 Rope Climbs
Rest 3:00
7 Rope Climbs
14 Thrusters 135/95lbs
21 Calorie Row
Rest 3:00
21 Calorie Row
14 Thrusters 135/95lbs
7 Rope Climbs

1h. Misfit WOD – For Time
21 Calorie Row
14 Thrusters 115/75lbs
5 Rope Climbs
Rest 3:00
5 Rope Climbs
14 Thrusters 115/75lbs
21 Calorie Row
Rest 3:00
21 Calorie Row
14 Thrusters 115/75lbs
5 Rope Climbs
See Hatchet Program for target score and preferred scaling options

The post MFT #1954 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

New to this phase is the deficit deadlift. While the percentages are relatively light, there are some nuances that need to be adhered to for both safety and efficacy of this exercise. Drew and Hunter talk set up, positioning, purpose, and more in the latest tip video.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 2 Day 3

1. Misfit WOD – For Reps
AMRAP 14 Minutes
20 Wallballs 20/14lbs
3 Muscle Ups
30 Wallballs 20/14lbs
6 Muscle Ups
40 Wallballs 20/14lbs
9 Muscle Ups

1h. Misfit WOD – For Reps
AMRAP 14 Minutes
20 Wallballs 20/14lbs
3 Muscle Ups
30 Wallballs 20/14lbs
5/4 Muscle Ups
40 Wallballs 20/14lbs
7/5 Muscle Ups
See Hatchet Program for target score and preferred scaling options

The post MFT #1955 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

You’ve heard us mention it here and there, any may have even recently seen Drew nominate Fasted Cardio for President, but until you do a little experimentation on your own you may remain skeptical. First stop? Head to our latest blog post HERE, then listen to the latest Misfit Project podcast on Fasted Cardio wherever you get your podcasts. Go!

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 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
Fasted Mixed Machine
8 Minute Ski
8 Minute Row
8 Minute C2 Bike
Goal is to keep the same paces, despite the increase in overall volume.
With 2 phases of fasted cardio on a single machine under your belt, you should have an idea of where to start with your paces in this phase’s mixed machine version.
Your pace isn’t as slow as a recovery pace, but also isn’t as fast as a metcon pace. Record your split times so that next week when we add time, you can shoot for the same pace but for longer.
For more info on Fasted Cardio and Aerobic work in general, be sure to listen to The Misfit Project Episode 40 – Why Fasted Cardio?

3. Skill – For Completion
Pick Your Poison
Weakness Work
Choose 1 of 3
A “FAF” set means “Fast as F&*#”, meaning get your work done as fast as possible.

3a.Strict HSPU
“FAF Sets”
3-5 Sets
Stop if your total reps after sets 3 or 4 exceeds 45 reps

3b. Push-ups
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 90 reps

3c. Strict Ring Dips
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 45 reps

The post MFT #1956 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Opening an affiliate may be one of the most rewarding things you can do. The impact you can have on the lives of so many people is boundless, but today it requires more than an L1 and passion for coaching. On today’s Coach’s Podcast, we talk about lessons learned from two successful affiliate owners Drew Crandall of CrossFit MF and Matt Sherburne of CrossFit MF – Windham. The guys talk through how they got started, what they did well and what they wish they knew when they got started. For prospective affiliate owners or even current affiliates, this one is a must-listen. Enjoy Episode 7 of the Coach’s Podcast – Opening an Affiliate from Scratch: Lessons Learned from Two Gym Owners streaming now!

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 2 Day 5

1. Misfit WOD – For Time
10 Alternating DB Squat Snatch 70/50lbs
10 Toes to bar
60′ HS Walk
Rest 1:30
20 Alternating DB Squat Snatch 70/50lbs
20 Toes to bar
60′ HS Walk
Rest 1:30
30 Alternating DB Squat Snatch 70/50lbs
30 Toes to bar
60′ HS Walk

1h. Misfit WOD – For Time
10 Alternating DB Squat Snatch 50/35lbs
10 Toes to bar
60′ HS Walk
Rest 1:30
20 Alternating DB Squat Snatch 50/35lbs
20 Toes to bar
60′ HS Walk
Rest 1:30
30 Alternating DB Squat Snatch 50/35lbs
30 Toes to bar
60′ HS Walk
See Hatchet Program for target score and preferred scaling options

The post MFT #1957 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.