Misfit Podcast
Misfit Athletics provides information and programming to competitive Crossfit athletes of all levels.
Misfit Podcast
2026 Season Programming & Phase Zero - E.362
The CrossFit Games season might end in August, but the journey to the 2026 season begins July 28th with Misfit's Phase Zero. This critical five-week baseline testing period establishes your starting point across strength, skill, conditioning, and workout proficiency before launching into nine-week training phases designed to systematically build your competitive engine.
In this comprehensive roadmap episode, we break down exactly how Misfit programming is structured, revealing the strategic progression of movement biases, energy systems development, and lifting protocols that build throughout the training year. The cornerstone of our approach is what we call "Murderer's Row" - the movements that consistently appear in competition and determine success at every level. For 2026, we've refined these focus areas based on extensive analysis of recent competition trends and athlete performance data.
Beyond just movements, we explore how monostructural conditioning progresses from zone two capacity-building in Phase One to aerobic efficiency work in Phase Two, culminating with anaerobic power development in Phase Three. We also introduce the new Misfit Aerobic Threshold Test (MATT), a 40-minute assessment designed specifically for CrossFitters who can't sustain the same percentage of threshold as pure endurance athletes in traditional FTP tests.
Perhaps most valuable is our discussion on training maxes versus ego-driven numbers - why basing your percentages on what you can lift "any given day" leads to better development than chasing numbers you hit once under perfect conditions. Whether you're targeting the Open with our Hatchet program or aiming for Semifinals and beyond with Pro, this episode provides the framework for understanding how each piece of the training puzzle fits together.
Want to experience the Misfit approach firsthand? We're offering a 7-day free trial through August 3rd on both our Strivee and Fitter platforms. Start your 2026 season journey with us and discover why our systematic programming produces consistently exceptional results across all competitive levels.
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We're all misfits. Alright, you big, big bunch of misfits, you're a scrappy little misfit, just like me.
Speaker 2:Biggest bunch of misfits I ever said either. Mission Misfit Podcast. We got a double dipper today. We are not only going to take you through phase zero, which starts on Monday, july 28th, we're also going to take you through the entire season. Monday July 28th isn't just the beginning of phase zero, it's the beginning of the prep for the 2026 season. We're going to take you through that whole schedule. We're going to tell you how we program. We're going to talk to you about the different program offerings, sort of take you through the season.
Speaker 2:Obviously, asterisk here, crossfit and the CrossFit games and those chuckleheads really like to change things on us, so certain dates are subject to change, but the idea of all of this will remain the same and then we will go into a deeper dive of phase zero baseline testing what it is, what's different this year, what you can expect. Before we get into all of that, some housekeeping items and a little life chat. Housekeeping this one's going to be a little bit longer than usual. Team Misfit 25 shirts and some brand spanking new Misfit logo socks are live now at sharpentheaxecocom. This is that time of year where we sell essentially athlete jerseys for our athletes that are going to the CrossFit games, competed at semifinals, still have world fitness projects, still have all these other things to do over the course of the year and, holy shit, is that stuff expensive. We've said it in the past over and over, but if you want to go online right now and see what it costs to get a flight to anywhere, or a hotel to anywhere, or a rental car anywhere, or go get fucking groceries when you're traveling, you know your your door dash. You know you used to pay $2 for your Chipotle bowl and now somehow it's $35.
Speaker 2:Um, this is a labor of love, both for the coaching staff and for the athletes, and this is one of those things where, if you listen to this podcast and hopefully we've provided you with value for free for a pretty long period of time I am specifically asking you to go in and buy your favorite athlete shirts to support them. You have shirts for Justin LaSala and Kelly Clark, headed back to the Masters CrossFit Games. We have shirts for Paige Semenza, who is just competed at like six or seven competitions in May A little bit of a joke there and she is headed to Phoenix for World Fitness Project 2. And last but not least, we have the newest misfit, erica Folo. She's got a shirt, she is headed to CrossFit Crash in the fall. She's got a high rock, she's got something in England, she's got this, she's got that and again, this stuff really is just incredibly expensive. So please go buy those shirts.
Speaker 2:We also have a misfit shirt. We are a business, we are a for-profit business, but we're a small business and same concept applies here sending coaching staff and media all over the world for the for the whole year. So you'll see a Misfit shirt that's on there and essentially you are saying either like I don't know which shirt to buy or I want to tack one on. I want to support the coaching staff, the media personnel. All that stuff just makes things a little bit more manageable on our end and allows us to continue doing what we're doing. So thank you to everybody who goes in and does that. If you're on the fence, I am specifically asking you to head to sharpen the xcocom and buy some shirts t-shirts are sick.
Speaker 1:You like them. All is uh trophy like his little champ there a little. Yeah, that's pretty justin's got a?
Speaker 2:um, got a little kind of trophy emblem, um, up top with the 24 in it. That's definitely, uh, you know, uh, you know, um, I'm designing the shirts and that's just one of those things where you have that moment of pride that a misfit has won the CrossFit games. It's pretty fucking cool. So he gets that on there indefinitely. That'll, that'll continue to pop up on his stuff, which is pretty fucking cool.
Speaker 1:Um.
Speaker 2:I have had a few people ask me. So basically, the, the like, where this twofold One it's 2025. I've been sort of like two years ago it was Michael Jordan, Last year it was Kobe Bryant, this year it is Barry Bonds. Now that is a controversial figure, but I'm going to tell you guys why a little bit of Barry Bonds energy for these competitors is a good idea. When I was in my teens and it was the like just after the you know the whole Mark McGuire, sammy Sosa, like that whole situation when Barry Bonds started doing well, he was already the best player in baseball. He was already potentially the best baseball player ever.
Speaker 2:And then he decided that he needed to cheat, which sucks. But when he, he got to a point where they essentially couldn't throw pitches to him and what I wanted to do was talk to you guys about the statistics, but I don't think the context is there. Go to his baseball reference page. Look at it. If it means anything to you, fantastic.
Speaker 1:The statistics just basically don't make sense, is baseball reference page like a thing, or you just mean generic like baseball.
Speaker 2:That's his. That's his. That's where you'll find his stats, basically for his career. But again, I'm not going to read off 15 stats because the context is going to be lost on almost everybody. But the reason that I go back to watching some of that stuff is what he looked like in the batter's box. His level of confidence in what he was doing at that point was one of the most staggeringly obvious. The mental prowess was like 10 leagues above everybody else and it was absolutely incredible to watch.
Speaker 2:And there's so much to be said about what happens when all of the stuff that takes place in the gym ends up crossing with confidence and belief and athlete IQ and like really doing something out on the competition floor. So this is an ode to taking what you do in the gym and what you've created in the gym and believing in that and going out there and executing with the idea in mind that if I do my thing, there's nobody that can beat me. And I will say when I realized that SF is in the middle of Misfit, I was pretty happy about that. Don't sue me anybody, please. We're a very small company, the idea came from. So Kendrick Lamar has a company called PG Lang and he takes an LA Dodger hat and puts PG and G on the sides of LA. So he's from LA, PG Lang and I was really trying to figure out for the longest time how to tie Misfit into Barry Bonds, and then I fucking saw it and I was like, oh, this is the greatest thing ever.
Speaker 1:Works out pretty nice.
Speaker 2:Yeah, works out pretty good. You will be blasted with marketing all week Instagram emails, but again, just thank you to everybody who does purchase. And one more time if you are on the fence and you like this podcast, I am asking you for a favor. Please support our athletes. Thank you very much, hunter. Life Chat what's?
Speaker 1:up. I'm just looking at this fucking stats page. I was looking at it reverse order, like the top line is 1986. And I was like I feel like he was really good when he finished. Then I inverted the page and I was like, oh yeah okay. Yeah, life, chat, golf, mental linear progression going well. They had a good weekend had a couple of the ups and downs and just kind of worked on, worked on what I talked.
Speaker 2:Did you golf on saturday?
Speaker 1:just shrugging off. No, I didn't get out after the competition, so played friday. I was fucking, I was fucking smoked, I had yeah I had eight ounces of water, which was mostly mixed with coffee. A smoothie, uh-huh, was not well hydrated after running that thing. No, got out early, but man, I had a good. I am 12 more PlayStation controllers, dollar values, richer Fuck you.
Speaker 2:Amazon.
Speaker 1:All sold, motherfuckers All gone on eBay. I I'm gonna. Here's a good rant. This isn't even what I was gonna talk about, but have you been into a USps in order to ship something recently?
Speaker 2:recently, no, just because we started using all the online services for sta so long ago that I just go and print something it's the fucking twilight zone.
Speaker 1:It's like going into the christmas tree shops to go like like it's just like I I had to go in there twice to ship a controller and like you take something into a UPS store, you can basically hand them what it is and be like ship this and they're like OK, where is it going? They'll put it in a box, They'll tape it up for you, they type in the address and that, effectively, they print the label, slap it on the box and they're like yep, good to go. Very, very simple, straightforward. I haven't been into a USPS in a while.
Speaker 2:And I assumed like hey, I have this like box. It sucked 10 years ago, so I can only imagine it was horrendous.
Speaker 1:I had this like I got a box, I'll like can I tell you what the address is? And then give me shipping options. And he's like you need to go write the address on the box, so you need to go use one of the stick. Also, you can't use the USPS like peel.
Speaker 1:It looks like a name tag, basically Like you write where it's going, where it's coming from, but it says priority mail. The second you start writing on that thing, you are relegated to shipping it via priority mail. So you need to like, okay, do you have a sharp? Do you have a marker? Do you have a marker, a sharpie, a pen? It's like, no, I don't.
Speaker 1:So I have to like go to my car where I have a couple like spare writing utensils, rip off a piece of paper from like a just a random like receipt I have in my glove box, write the address down right where it's coming from. And I'm like, okay, like here's the address, like do you I'm assuming that he's just going to type in the address print a shipping label and then put the label on the box. And he's like you need to affix this to the box. And I'm like, do you have tape? And he's like no, you have to pay for the tape. I'm like I'm going to fucking kill you, like you're like this, this, this human like solely exists to tell you like what needs to happen in order for usps to receive the box, but is there in no way to assist in that process. And I'm like this is the fucking worst place on earth, and that's my rant fucking god.
Speaker 2:So this is. This is a really good segue. I won't say who, but there was a member yesterday who I felt like was Hunter's spirit animal.
Speaker 1:Oh, boy In the best fucking way.
Speaker 2:Oh okay, we're getting ready to do a workout where you have six sections of bike sprints.
Speaker 1:Wait yesterday, yeah, oh yeah yesterday.
Speaker 2:And basically want to write your score down, Partially because you don't get rollover in the bike sprints. So we're all standing there, Everybody goes to grab a whiteboard and a marker and this member reaches kind of willy nilly into like the middle of the pile of the whiteboards and pulls it out and there was writing on it and she was so disappointed it was so and I was like I've seen that look on Hunters In the scores that were already on there. No, literally. Just she had to erase oh.
Speaker 1:Marker.
Speaker 2:But it was the face. It was the fucking face. I was like that's Hunters, I'll tell you who it was after. But that's Hunters, fucking spirit animal right there and I was just like that is such a minor inconvenience, like that is such a minor inconvenience, but the disdain was like someone had just like assaulted somebody. It was fucking incredible. It was so good I got like the most entertainment that I needed out of that and to talk about that Hunter, I backtracked through my day Also, basically no water. So that would explain why?
Speaker 1:How's the HRV, I, hrv, I fucking body battery actually fine, I think I do like.
Speaker 2:One of the reasons why I was able to get 15 calories in 10 seconds and why my hrv is decent is because I bike like four times a week so like, I think my body's just so used to that, but that was interesting.
Speaker 2:I was really shocked. My hrv was very high this morning, yeah, which, like that, used to bury me after those days, but it is weird that it could be related to localized muscle. I found that to be interesting. I really thought that it was just going to be like for me typically if I do a hard sprint workout, I'm fucking, I'm done. So turns out, though, I probably would have been able to hold at least 12 cows had I drank.
Speaker 1:You mean you thought yeah for sure. Drank you mean you thought yeah for sure. You mean you thought, like yesterday's workout was going to be more just local muscle fatigue versus no, I thought it was gonna fuck me.
Speaker 2:I thought it was gonna be hrv, yeah, and then it wasn't and it's like, okay, I guess you can just manipulate a part of your body. That would then not, because you have the volume and you do that well.
Speaker 1:I remember we sent I sent you the article too, and we like I because I looked it up, because for the longest time we kind of like I don't know where it originated from, but it was deadlift yeah. One rep max deadlift like zaps your HRV or your nervous system for like a week or, like you know, up to a week if you really do it and I was like, I was like where, I was like where's the evidence on that?
Speaker 1:Not like questioning it, it made sense to me but it was like. And then it was like it's actually like the opposite. It seems like the most central nervous system fatigue inducing stuff is just like an elevated heart rate for an extended period of time and how obvious is that.
Speaker 2:Yeah, well, it's like weird.
Speaker 1:Yeah, it's like. I mean, I feel like I could make the argument both ways and be like yeah, that's obvious. Like deadlift, like you recruit like 90% of your muscle tissue, like your spine is under a load, Like there's nothing about that, that isn't like taxing. Then like or I go, you know bike slowly for an hour. It's like and that's more demanding on your nervous system, heart rate variability, it's kind of, it's kind of weird.
Speaker 2:But yeah, basically, if you do like, uh, some of the stuff we're going to talk about in this episode, if you do clio, which is the very first workout of phase zero, that is potentially the worst thing for your recovery. Yeah, that, because your heart rate's then that when you think about a workout like that, it's like, yeah, when your heart rate's at like right, fucking 180, just thumping for that long.
Speaker 1:Uh, speaking of thumping, this was my actual life chat today. Uh, misfit affiliate six rounds, 12 squat snatches or six squat snatches, 12 burpee box, jump overs at 155. I think this, this was a day I did the workout. I was in the target time. I did not achieve the fire breather score, which I think was a little aggressive on my end. This was like the first day in a while where I've like I think we've programmed the RX workout for like the top 1% of RX affiliate.
Speaker 2:And to be fair, we did say that in the meeting. Yeah, say to be fair, we did say that in the meeting. Yeah, we did say that. I don't know that we said in the coach's notes, but Ever Do you ever throw a bone to that athlete? And I think a couple of times a year.
Speaker 1:Yes, yeah, not often, so we can stand on that.
Speaker 2:So you did an RX, though you did it at 155.
Speaker 1:Yep, yep, I did it as prescribed. I mean, that's a pretty good.
Speaker 2:Nod to it because, like, comparatively, like, there's probably a larger percentage of people who could squat, snatch more than you. Yeah, can't get that score, which is kind of interesting true.
Speaker 1:Yeah, I just think like I was, just like it was. I mean it was a great workout. Like I finished it, I was tired, I was able to, I hit the stimulus. I just think it could have been as effective and encompassed, like brought in a few more people, if it were like four snatches. Maybe it's like five rounds and 10 burp, I don't know. It was like it was the first. I was like this is just a little over programmed for an affiliate and maybe I'll have to look at the coach's notes if I actually said like, hey, this is one of those weird workouts every couple of times a year that it's like only like a small handful of people in your gym are going to do this as prescribed and that's okay, you'll have a class or two where zero people go RX.
Speaker 1:Oh, for sure I had that. No, no, I had Chris in class today. He did it, but um a coach, but yeah, it was a great workout. Just one of those days where, like as a programmer, if I could rewind the clock, it would have been like us arguing over like one or two reps here and there. But that's right, I mean, that's still sucked and fucking take a long day to take.
Speaker 2:I was 1247.
Speaker 1:So yeah, I don't know, I know I I think you literally are the devil's advocate to your state yeah, yeah, because you're you are a affiliate fire breather but you wouldn't choose.
Speaker 2:Squat snatch is like hell.
Speaker 1:Yeah, let's squat snatch choose it over power snatch.
Speaker 2:Yeah, yeah, that's true, we do know that that old quarterfinals workout I, I got, I don't know.
Speaker 2:I got some bits and bobs. I can tell you guys that if you've never gone on a long bike ride with the wind in the neighborhood of 20 miles an hour near the ocean, either don't, or, if you're like a masochist, do. I got on my bike and the first leg is across a bridge which has got like bay on one side, ocean on the other side, and I felt like I was gonna gonna be like blown over. And I'm normally on that bridge riding around 19 miles an hour and I was riding 14.5 miles an hour across that bridge.
Speaker 2:Like heart rate was creeping a little bit right at the fucking beginning and then I was joking around, I, I sent that, I sent the stuff to mark and he was like I would never ride in that. First of all, so good for you. And then I was like I was in zone three, trying to get back to my car on my cool down ride. Fuck, because you can't like, you've got to kind of like. You know what I mean. It's still a little uphill here, a little downhill here, like that kind of like you know what I mean.
Speaker 1:It's still a little uphill here, a little downhill here, like that kind of thing.
Speaker 2:You can't just cruise Exactly, yeah, you can't just walk slower, your bike will tip over.
Speaker 1:What day was that Do?
Speaker 2:you remember that was Friday, I think? I think, yeah, it was Friday, because like normally when you've got Thursday. No, he did it. Yeah he did it the day before and went for roughly four miles an hour faster than me on average. Oh yeah, yeah, that's correct.
Speaker 1:He made sure to let me know.
Speaker 1:He came back from his ride. I was like he left at around little before 630 class started. I coached 630. He comes back as athletes are cooling down. I was like how'd it go? And he was like fucking crushed it. And he was like so it was start, like it was joking. But he was serious. He was like, yeah, held you know what, two 230 Watts, I think, or something like that, for an hour, 10, whatever.
Speaker 1:And I was like, well, what's that on? Like give me a comparison on the bike. And he, uh, he's like I think it's like one 50. And then, like a minute and a half later, he was kind of giddy Cause he crushed his workout and he was like you got me at wonder and I just got to know. And he sits on a C2 bike and it's like so he's holding like a one 50 pace for about an hour, hour 10, which is obviously a little different than a bike when you're battling the wind. But he was a point to that story was he was very excited to send. He was like, yeah, I just sent, drew a screenshot, drop like 20 miles an hour average versus.
Speaker 2:Yeah, I'll take credit for 0.5 to one miles an hour of his speed for that Cause. Like him knowing, like wow, drew would be at like 40 an hour right now, that makes him feel good, I I think probably the best next step is for Ryan McKay to go do 22, 23 miles an hour on that track, although Ryan has told me that Mark's bike is nicer and lighter, so they'll have to argue over he did, he did talk about a 40 minute FTP test.
Speaker 2:that he was sounded like you and him had potentially yeah, there's something calendar to join that minute FTP test that he was sounded like you and him had potentially agreed on. I might mark my calendar to join that. There is something in this episode that says warning side note M-A-T-T is incoming.
Speaker 1:I did see that and I wanted to explain to you guys what that is.
Speaker 2:Misfit Aerobic Threshold Test. Okay, yep, yep, yep, yep, all right. So, yeah, let's get into it. Let's get into it. We've got a lot of stuff to talk about here. We are going to go over phase zero, phase one, phase two and phase three in terms of structure, some things to think about, talk to you guys about the way that we program and then we will get into phase zero, specifically way that we program, and then we will get into phase zero specifically.
Speaker 2:It's not entirely necessary for us to give you the type of information that we would in a previous phase podcast for phase zero. So it's the perfect time, not only because it's literally the beginning of the off-season program, but also we got a little bit more time in this episode. So season schedule phase zero is five weeks long. Starts Monday, july 28th. I should not bury the lead here. We are going to turn on the seven day free trial. We don't do free trials anymore. We will turn it on for this. It will be on for pro, it will be on for the comp bundle, which gets you hatchet, masters and GPP, and we're going to talk about all that stuff here in a second. And then one thing that I will say is, a lot of athletes have asked for a free preview of strivy versus fitter to decide which one they want to be on. Once the seven day free trial is live, you could do that. You just have to be smart about canceling the one that you want to cancel. So something to keep in mind.
Speaker 2:And so phase zero again five weeks long starts starts Monday July 28th. The last week begins on Monday August 25th. Phase zero is nine weeks long. Nope, phase one is nine weeks long. It starts on Monday September 9th. Then phase two is another nine-weeker. It starts on Monday November 3rd. And then phase three for pro and open prep for the hatchet and masters is nine weeks long. Asterisk begins on Monday January 5th. If you guys remember from last year, they moved the open up a little bit. So basically we went from open prep into open maintenance and that's essentially how we do that. So once we have more information, if we are going to make any changes to this for you guys, we will. But we not only have all of the complaints and issues that people had with the 2025 CrossFit Games season, we also have the impending sale of CrossFit. So we will probably find out February 9th that the Open is February 10th, but we will Unknown and unknowable.
Speaker 2:Unknown and unknowable, especially for us, in planning things. So we basically go a five-week baseline testing in phase zero and then we have three nine-week phases moving through their program offerings. So when you go into Strivee or Fitter you are going to see the options are pro, comp or GP. Pro is very specifically for semifinals and CrossFit Games athletes. Now if you ask yourself, am I a semifinals athlete?
Speaker 1:The answer is no and I'll explain that a little bit better, you would know.
Speaker 2:So that's pro. That's pretty straightforward. Pro has dedicated sessions. So you got session one, session two and we'll explain some of the differences that you'll see throughout the season. With pro and with hatchet.
Speaker 2:There's actually some nuance in terms of your own personal strengths and weaknesses. If you're on the fence, that would tell you to go pro or to go to hatchet. So some stuff that we'll get into the comp bundle has hatchet, which is for open athletes and semifinals hopefuls. So if you're on the fence, if you're not sure if you're going to qualify for semifinals, be at the online, be at the in-person. If that's the group that you're in, hatchet makes the most sense for you. We have sent a Hatchet athlete to in-person semifinals every year for the last three years just to give you guys a little bit of insight into basically it's not always sort of more is better, better is better, and then again the nuances between the programs can be a little bit helpful. Masters is also in the comp bundle. Who should do that? Masters athletes the hatchet program. One of the benefits of the bundle is your, say, 35 year old masters athlete, up to maybe 40, early forties, that kind of thing. A lot of times Hatchet will make more sense for you just in terms of who you compare your scores to, that sort of thing. So that's a choice that you can make and you get the opportunity. One of the reasons why we put these programs together and when you buy one you get the other basically is you get to look at those things and see which sort of makes the most sense for you. We don't need to go into the GPP program, but that is part of the comp bundle and then is also available on its own for $29 a month. The GPP program is fitter, healthier, stronger, year round.
Speaker 2:We don't follow phases and things of that nature, and maybe we'll do one. We've done a full episode on it so you can go back and listen to that. If you scroll through. We will check in with another episode, probably kind of once a year, twice a year, that sort of thing. But that does not follow the season structure at all. Does that include phase zero? Yes, yep, no phase zero, no baseline testing for them. One cool thing that we did is the founders is what I'm referring to them as. So basically the people that helped us out with the test group and that have stuck around helped pick some of the first gpp benchmarks and the workouts are named, of course, in the way that I would name them after the people like sweet instead of pistol grip pump, crystal grip pump was the one of the short benchmarks. 30 2010 dumbbell snatch pull up. So it's got a little kind of franny, kind of kind of feel to it.
Speaker 2:Low barrier to entry, grip and rip sort of workout. We got more of those coming. So if you notice that for some reason I asked you what your favorite workouts were and then it sort of looks like your name it's being named after you. All right, so how do we make changes season to season? It's interesting because we do get more data, we do get more information, we get better at programming. All of the programmers are also remote coaches. We sort of have that place to test certain things out with people that end up making their way onto the program.
Speaker 2:But I like to think about it from the top level kind of 30,000 foot view as a test, retest model for coaches. So like we are testing a hypothesis a lot of times when we are programming, we have our tried and true methods that have worked. You know you guys just got done, or just finishing the Texas method. We know that that works. You've got the volume back squat program, the misfit volume back squat program incoming in phase one. We know that that works. You've got the volume back squat program, the Misfit volume back squat program incoming in phase one. We know that that works. And then this other stuff that we are putting in is essentially just iterating on. You know we arrive back at, you know our program, the same way that you arrive back at Fran and you've been working on your butterfly and you've been getting your back squat up so that you can crush the thrusters, that sort of thing.
Speaker 2:So we are trying to bring all of our experiences whether it's at the affiliate level with CrossFit Games, athletes, with everyone in between back to the table every year when we go to program and then each time that we do something and you know, hunter, you know brought it up unknowingly, but with talking about today's workout, right, brought it up unknowingly but with talking about today's workout, right, like if you are, if you go out there and you think some part of you in the back of your head thinks I think we could have wrote this workout a little bit better, but then your ego takes over and it's like, nah, fuck them. Like that's not the this test retest model that I'm referencing when it comes to programming. Those are the kinds of things that we sort of keep in our head as we're going through Programming. Trends are really important here. So that would be.
Speaker 2:We'll go into the CrossFit game season movements. So the movements that get programmed at the different levels are what's going to be programmed in anticipation for people getting better at that. There's also the whole thing where CrossFit used or the competitive side of CrossFit used to be more burpees and thrusters and pull-ups and whatever, and now it's more echo bikes and running and rowing and that sort of thing. Some old school people say that it's now the machine games and that's why all of the best athletes in the world are huge or at least huge compared to going to Rogue and seeing Bridges and Spieler and Froning walking around and being like, wait a minute, that's not Roman Krennikoff.
Speaker 2:So programming trends are really important, right, like we have to program, we know. So an example of essentially not a programming trend that would still continue to work would be the back squat. We don't really back squat in the sport, but back squatting makes you a lot stronger, so we use it. But then, obviously, in terms of like, how often are they programming thrusters and cleans and snatches and rope climbs and GHD setups and all these different things like paying attention to when you go to like? One of the things that was mind-blowing was if you go to the online semifinals leaderboard and you look at adler's weightlifting score and then 30 minute amrap score, it's just this like I mean, honestly, all of his scores. That's one thing that that will cover in our games preview. That I found to be hilarious that people are saying nothing about adler and he's the fittest man on earth, but that's fine, um, but if you look at like I don't know if you want to pull it up, hunter, it's just which, which two events were that?
Speaker 2:I'd have to go back and look. To be honest, the 30 minute AMRAP is the last one he's got a first a fifth, a first, a first and a third, so right what was the online semi-final? What was the heavy one? In that I honestly, don't even remember isabel right 30.
Speaker 1:Yes, yeah, what do you get? What three nine?
Speaker 2:319 took first place and what did he get in the 30 minute amrap, which is the last one he was 319.
Speaker 1:The next nick, matthew, is next, at like 40 seconds slower and then workout five like 35, 40 seconds slower. Uh, that was workout five. He took third place. Five rounds plus 230 meters on which.
Speaker 2:Looking at that, like if you go go, look, go do the math on that workout and think about what pace you'd have to hold to get five rounds out again.
Speaker 1:You remember what the workout was I can guess, but I won't.
Speaker 2:It's the row 30 minute climb okay.
Speaker 1:Row 30 toes to bar six rows row six yeah so one minute, so that fastest that's like so at fastest, that's like a six minute round it's really fast I was gonna say like five and a half minutes is like possible, but you're not holding that for 30 minutes. No, no, six. And then he got yeah so not five rounds and some change.
Speaker 2:Sorry, yeah, doing some math yeah not to spend too much time on that, but just the idea of the athlete trends, of us paying attention to kind of what it takes, to be perfectly honest, to get to the certain levels that our athlete wants, to Misfit trends. If you post regularly on Fitter, discord, telegram, strivy, any of these places I go and look at your open scores and your online semifinals scores. I go and look at those. I go and look and see are there. You know there's always going to be. You know athlete A is more skilled, athlete B he's got the engine for days, athlete C is stronger. We're always going to have those disparities across the workouts. But like, is there literally a misfit trend of wow, we're across the board not great at volume deadlifting or handstand walking or GHT sit-ups or burpee boxing, whatever it is?
Speaker 2:That's something that I pay really close attention to. I brought it up before the remote coaching testing round. There are just things and progressions that you can insert different ways to attack zone two versus zone one. What's their heart rate? How do we work on certain progressions there? That's something where I will typically go through that more than once with Paige and McKenna and the athletes that I work with and then just be like okay, this is kind of a new thing that had maybe results that outweighed what I thought they were going to be. That sort of thing has to be better. I take that very seriously. The programming has to be better. So, again, a lot of this. You are testing a hypothesis by putting this is the program that I think is going to be best, and then athletes come out the other side.
Speaker 2:When I lay out, like my whiteboards right now are all the entire season 2026 for pro and hatchet, and I will look at 2025 and just think about, like what could have been better here. How could we like wow, this was really pretty in a spreadsheet when I didn't have to insert 8,000 pieces into it, like cause, that not only makes the program easier for me to do, but we were going to kind of run into less interference. And then the last thing that I have here is a line through copy and paste. I think neat things need to be different.
Speaker 2:Honestly, for the sake of being different in a lot of places, I don't want athletes to feel like they're repeating the same shit over and over because one like constantly varied. Like that's something that variance is like really huge for us and that doesn't apply just to a specific, you know, workout day, week, month, year. It applies kind of across the board and man, I just I know for a fact that there are certain things that athletes like we talk about. The test, retest method in relation to affiliate programming, like groundhog's day in a CrossFit gym, is not something that people want, and if you're not going to be able to sort of wrap your mind around that, then it's hard to get people to like really push and stick with the program throughout the years.
Speaker 1:Yeah, I don't have a whole lot to add to that. Honestly, let's get into the structure.
Speaker 2:All right, so phase program structure. So I keep track of the CrossFit games season movements every single year, and so what that means is I'll have a list of basically all of the movements that they do in the open. That'll kind of be our baseline. And there was a while there where it was like, okay, how do we reconcile the open versus quarterfinals, that sort of thing. And we've kind of gone back to luckily they're very similar, but we've gone back to just sort of looking at the open as our baseline for hatchet specifically, and then we'll mix in those movements with semifinals, quarterfinals, old data related to that for the pro athletes.
Speaker 2:So I am very quickly going to read to you every movement that has come up twice in the open since 2019, twice or more Double unders, thrusters, rowing, bar facing burpees, chest to bar pull-ups, bar muscle-ups, toes to bar, wall walk snatch, deadlift, wall ball, dumbbell snatch muscle-up, strict handstand push-up, handstand walk, power, clean pull-ups. So we have a list of 18 movements, a lot of which can be categorized, kind of shrunk down a little bit and brought together, and four of those movements sort of get pulled out of what we call murderer's row, not because we're not going to program them, but because they go into a separate category. So double unders, rowing bar facing burpees and wall balls will be biased all fucking year long, but they will be in our bitch work. Basically that sort of thing.
Speaker 2:So, we go here and we basically create again murderer's row is going to be the movements that they program the most. And then, if I'm on the fence about it being one of the 12 movements that's going to get biased, I ask myself do I walk out into the affiliate? Do I go to competitions? Do I see people getting stuck on this movement, like, is this something again community-wide trend, where it's like people could be better at this, we could get people better at it, and you get brownie points. If, like, there's stimulus attached to the movement, right, like, if it's kind of, then you know we're not going to do, I'm not going to put double unders on this list, that sort of thing, it'll be in plenty of the bitch work, but it's not necessarily going to move the needle in the same way as some of this other stuff here.
Speaker 2:So the way that this works is twofold. One, it is a season long bias. So when I'm looking at my movement tracker and I'm putting movements into hatchet I will have sort of color coding and like bold on the movements where it's like we're going to bias this all year long. And then we have the phase specific bias. So for instance, for a hatchet athlete you are going to in phase one probably have the right things open here In phase one.
Speaker 2:For instance, you will have a toe-to-bar front squat test in a Metcon and then you will do it in a Metcon and do it in skill for the rest of the phase and then you will retest. So it'll be biased all year long. But there will be a nine-week period where we dig even further into it and one of the things that makes it either worth it or not is whether you're actually taking notes and having it help improve your athlete IQ. If we were to just focus for nine weeks at the beginning of the off-season on toes-to-bar and then you don't have the total bar test in the open until February or March, like that's not really going to help. So that's why there is also a season long bias. But you taking notes on how to attack certain things is just as as important as you moving the needle. Like you, not being good at executing on a workout versus a specific movement are two totally different things.
Speaker 1:What do you? What do you mean? The? Can you elaborate on the difference between the season long Like? What do you mean? So I understand we do nine weeks of toes to bar in Metcon and in skill, but then you said there's also a season long bias of that toes to bar.
Speaker 2:Yeah, yes, there's a season long bias of toes to bar in hatchet and the way that you would look at it is like one workout a week for nine weeks is going to have toes to bar in it for that specific phase. I'm writing, we are writing met cons and intervals twice a day for 27 weeks, so the bias will also show up there. So I need my movement tracker to say we've done toes to bar 40 times and I'm trying to think of what movement wouldn't be on this kettlebell snatches 10 times. That kind of thing.
Speaker 2:So it's going to be biased, both in the moment even more, but then also season long. So, hunter, I'm going to read the hatchet murderer's row for 2026. And I just want you to tell me kind of what you see as like a difference between hatchet and pro. So for hatchet we have bar muscle ups, toes to bar muscle ups, chest to bar, wall walk, handstand walk, handstand push-up, deadlift, snatch. Snatch would be sort of in metcon snatching a lot of power snatching there, one of the most programmed movements in all of crossfit, power cleans, front squats and thrusters. There is a main difference between the two lists, hunter, and I'm wondering if you kind of see what it is.
Speaker 1:I mean what I see is a combination of sport-specific movements that we just see at the so, for example, rope climbs as murderer's row for pro compared to bar muscle-ups for hatchet. Mostly just because we see a shitload of rope climbs at the pro level and we see a shitload of athletes do them horrendously arguably, I'll send an affiliate athlete against some of the games athletes from misfit gym portland to teach you how to climb a rope, same like ghd toes to bar.
Speaker 1:It's like maybe you're not great at ghd's as a hatchet athlete, but like those move. The like toes to bar are the reason you didn't move on to the next level not ghd's, because we don't see that in the open. So, and then obviously that the bar pull triplet um that's the honestly.
Speaker 2:The biggest thing is yeah, you might have stumped me a little bit on, like a drastic difference.
Speaker 1:I just see it like at the, at the highest level relative to that category of athlete. It's like that's. We just see those movements so often and it's like that can be a make or break movement for people.
Speaker 2:The bar pull triplet is chest to bar bar muscle up toe to bar those are broken out and biased individually on the hatchet side.
Speaker 2:So part of it is we've talked about this a bunch like there would be a bunch of different reasons for you specifically why you would follow hatchet, but one of the main ones, if you want to be a CrossFit Games athlete, is this is where you're at in your journey. Those athletes logged their hours with chest to bar-bar, with bar muscle-ups, with toes-to-bar. They've already done that and while we're still going to bias it all fucking year long, I need to make sure that in equal measure, rope climbs and muscle-ups are in there in relation to bar pulling gymnastics, Because for a lot of athletes it's like, okay, you all move pretty damn well and hopefully you've figured out how to not fry your hip flexors out.
Speaker 2:So is this? We just talking about grip? You know what I mean.
Speaker 1:Right.
Speaker 2:And you know that's when we get into your dead hangs and your farmer's holds and your strict pull-ups and things of that nature. So that's really broken out and that's the main difference, because you go down the rest of it and like there's not a lot of. We don't do a lot of clean and jerk at the open level, so that's one of the ones that's a little bit more nuanced. But part of that is also just managing how often an athlete's going overhead.
Speaker 2:I don't need to ask a hatchet athlete to do you know four out of five days to either be doing handstand pushups or putting a barbell overhead you know, that sort of thing's not necessary. That's just probably going to do more harm than good.
Speaker 1:Yeah, yeah. I just see this as like the pro murderers row is just kind of the one level up, the advanced version of a lot of these movements from the hatchet athlete.
Speaker 1:And this is where it's like you compare that to or an easy analogy is like at the affiliate level, right, it's like somebody. You see somebody doing GHD sit-ups after class or whatever and you're like can you hold an L-sit for more than like five seconds? No, it's like get the fuck off this machine, go hold an L-sit, go hold a plank, that sort of thing, just putting the cart before the horse with a lot of these movements. How often do we have conversations with athletes about the perception of a specific movement being like if only I could do this single movement so much better I would be.
Speaker 2:One that never pops up, I would be ex-athlete yeah, exactly, it's like yeah, I gotta be better at muscle ups. You do not compete at a level that ever asked for muscle ups.
Speaker 1:Yeah, that doesn't make sense. You haven't made it there yet, you don't have to worry about that and strong.
Speaker 2:And then the movements they do ask you to do, learn how to do them better, basically All right. So again, basically just putting out there I'll read the pro it's seven out of 12, I believe, are the same as hatchet and that shows you again. It's just important to me that people realize that they keep asking for the same stuff over and over and over.
Speaker 2:And if we lock in on those things along with the other stuff that we're going to talk about here, that's when we can move the needle. But if you just, if you just always see everything from such a macro view like I got to get better at all these things it's going to be, I think, more daunting. But if you lock in on, if you go with that list and you write them all down in a notebook and you like, okay, like one of the one of the things that I do with my new remote clients is like highlight green, yellow and red on all of these movements for murderers, row Cause. That's going to help me change the order of your kind of season schedule a little bit.
Speaker 1:Is there a reason there's no monostructural in here, or like like? Say like I might put hey burpee box, jump over for the hatchet athlete Right, like that's one, that sort of thing.
Speaker 2:Yeah, so I'll explain that now.
Speaker 2:I can skip over the lift here. So the machines. What's cool about it is I can put a machine into one of those tests immediately. Like that, right, like it's not that the test is only has to be toe-to-bar front squat. It can be toe-to-bar front squat ski, it can be toe-to-bar front squat ski, it can be whatever. You know, we're trying to hit a specific stimulus. We can do that.
Speaker 2:But then we're biasing the monostructural conditioning in a very specific way and we'll go to hatchet first. So you will see, in hatchet, anaerobic bias in phase two is CrossFit. That means that you will be doing rowing, double unders, burpees, burpee, box, jump overs, wall balls, those types of movements as a bias. And then the aerobic bias for open prep spiders on Mars will be back not only in phase zero but also in open prep and you'll just be doing same thing double unders, burpee, box, jump overs, wall balls, rowing, that sort of thing. So those are in that bias list as well. Those are highlighted in the same way as those other movements. But we know that we can move the needle a little bit more for athletes with monostructural conditioning versus like, okay, why don't you figure out how to get better at rowing in a 12 minute AMRAP with three movements, like probably not necessarily going to be the place to do that.
Speaker 2:The trajectory that elicits the greatest results in terms of phase bias with monostructural conditioning and this is just kind of makes sense is going from a zone two bias to an aerobic bias to an anaerobic bias. So you're basically like the hatchet athlete will do that on the rower, they will do weekly zone two sessions in phase one on the rower, then they will have Mount Doom, which is sort of the death by calories thing is their test, and then they will bias aerobic rowing and then finally the cube test and biasing anaerobic rowing in open prep. And that trajectory just again, like in a remote coaching setting, I'm going to identify the movement that pops up the most that creates the Venn diagram crossover with your weakness basically. And the beautiful thing about the rower is it's a whole body situation. It makes you significantly fitter. You're not just getting better at rowing, like maybe the C2 bike or the skier could be considered a little bit more specialized. The issue with the Echo bike is the resistance, not necessarily the kind of thing that we can manipulate. So basically that stuff kind of moves around.
Speaker 2:Our number one priority is going to be the rower for monostructural conditioning, and then our number two priority is going to be that CrossFit type stuff. So that's the bias that you'll see in hatchet throughout the whole year and I'm not going to read through all of these. If anything sticks out, hunter, feel free to. To say it on the pro side, that like a number one thing is running. So you go from zone two running to aerobic, running to anaerobic. If you are competing at the semi-finals and crossfit games level and you don't put a lot of fucking eggs in that basket, that's a problem.
Speaker 2:And then the other two kind of standout biases that follow a similar type of trajectory for a pro would be rowing, an echo bike. Those are the things that are just going to pop up the most. It's not that you're not going to see the skier a ton and the c2 bike a ton, but they won't be tested and biased in the same way, unless you're a remote coaching client and you have, like a very specific layering weakness yeah, and I think, like the you know, to try to simplify a little bit, like understanding like, hey, we go zone two aerobic, anaerobic, and then the power output.
Speaker 1:Essentially what we're saying is is like you need to build a level of tolerance and baseline volume on that machine or the apparatus at a relatively low, very manageable intensity. Right, if we're going to have a large volume, the intensity probably can't be that high. We can't do ask for high volume and high intensity. But as you build kind of the capacity, the comfort to sit on a rower for 30, 45, 60 minutes at a time and then all of a sudden it becomes much more manageable to say, do four by one K row, which you know, so yeah, but if you've spent 45, 60 minutes just sitting on a rower, like methodically moving through the, the motion, not literally going through the motions, but like moving through the motions just to have that tolerance level, you also have some context and like what's really nice is like you kind of are building from the ground up, kind of your gears, right, it's like I know, okay, if know, okay, if I know I can hold you know,
Speaker 1:my zone two pace is 210 on a rower for 45 minutes. Well, like I have context that that is like that's my floor, that should be my floor pace for pretty much any aerobic work that we do. And then we do add aerobic work and it's like, well, it turns out, I can hold, you know, 150 for my five by one K repeats. And when we start to fill in the, the gears matrix, a little bit, the anaerobic and the super high power output stuff, that's almost on a different end of the, just on a different end of the spectrum and for the most part in the sport, like we got it you have, you just have to be comfortable knowing.
Speaker 1:You know, in a five round workout, what is the 500 meter row pace supposed to be at? In a 30 minute AMRAP, what am I rowing my 1k rows at in order to still be able to do toes to bar and then climb a rope. So we basically build as the as the season progresses, like going into the anaerobic stuff. It's like you're only going to do 3k worth of volume, but the intensity is going to be very, very high.
Speaker 2:You just gave me an article idea, just like when I'm getting on a rower. The idea of base, like actually building a base, building a tolerance and building an athlete IQ, like are you going into it getting those knowing that all of those are there Because the tolerance piece is huge? That's one of the things that happens when someone comes over from another program. They're like what, how many rounds of what, at what pace?
Speaker 1:Why is the gym empty on 5K row day or on? 5k run day. It's like I'm not going to fucking sit on a rower for 20 consecutive minutes. You out of your goddamn mind.
Speaker 2:And I'd rather someone stick with it and be in zone three, zone four and just learn how to do it, then get into zone five too quick and quit and feel like they can't do it yeah I think that tolerance piece is is something that we I don't think we skip over it, but I don't know that we talk about it enough in relation to it. It's it's kind of the barrier to entry for you to build a base and have an athlete iq.
Speaker 1:But yeah, and the athlete iq is the crux there, because, cause, like at the, you know, at the affiliate level, it's like for a lot of people you've got maybe three paces right. It's like, hey, athlete, you're warming up, warm up pace Number one. Pace Number two is like, well, this is the pace I'm probably going to hold in any AMRAP between 10 and eight and 20 minutes, right, between 10 and eight and 20 minutes, right. It's like I just don't know how, I don't have the athlete IQ. I just like you know a different someone who's in the gym for a different reason than a competitor. And then it's like, well, I can you know on a full Sunday.
Speaker 1:It's like, yeah, I can yank on the rower, handle as hard as I can, but for a more nuanced athlete or somebody who's trying to compete, like there is a whole lot of a gap between, like, my warmup row pace, my eight to 25 minute Metcon AMRAP row pace and just full dummy, right, there has to be. There's a whole lot of room in between those areas and that's essentially what we're giving you the opportunity to fill in over the course of the season. So we bounced around a little bit.
Speaker 2:But basically in phase one, two and three there will be a zone two aerobic, anaerobic and power output bias. There are parts of the season where the power output bias would or would not be mandatory. We don't need to get into that. We'll talk about that in the phase one podcast leading into September. But that's the one side of it where it's like there are certain people where I absolutely delete that cell and most corresponding cells and they or we're copying and pasting the old, the old zone two into another one. So those, those people are definitely out there. So those, those biases are in there and they are based on, again, number one, what do you need to be the best at? And then, sort of number two, the efficacy of the program itself and the movement itself. All right.
Speaker 2:Last but not least, we have the weightlifting and I, once again, I'm not going to read all of these, I will read the things that I think are important. And then, hunter, if you've got any anecdotes, let me know. So we are going to try to get you a new one rep max in phase one, in the back squat, the clean in phase two and the snatch in phase three. Those flow really well through each other. There's also sort of a barrier to entry increases as we go through.
Speaker 2:Hopefully, if you can back squat really well, you can clean really well and hopefully, if you can clean really well, then you can learn to snatch really well. And then one thing that is here to stay just based on how much better our competitors get at barbell cycling and you're like you know, something like an Isabel, something like a ascending ladder, something like an Isabel, something like a ascending ladder, that sort of thing. The volume work will be in phase one, phase two and phase three in the snatch back, squat and clean. So you'll have your touch and go work. You'll have your volume singles work, that sort of stuff. We kept a lot of that for competition prep because it is pretty gnarly in terms of adding volume. It just works too well not to get it in there year round.
Speaker 1:Yeah, it's a really good sport-specific preparation thing. So we've got a category of heavy lifts, we have a category of volume lifts, a category for positional skill development lifts, and then we have a category of speed lifts. Where do things like because I'm looking at the list lifts? Where do things like? Because I'm looking at the list, I don't see a deadlift. I don't see heavy strict pressing in this very simplified table that you've created where do, and there's a couple other things.
Speaker 1:Where do those things, where do you think of those things as popping up in for for preparation, because obviously we fucking deadlift correct?
Speaker 2:um, so basically these lifts are the five across all programs. Everyone does them.
Speaker 1:It's five lifts five days a week, clean snatch, front squat yes, press bench or strict press, I'm guessing those are the mandatory ones.
Speaker 2:Earlier in the season there is more mandatory lifting, especially for pro, a little bit for hatchet, so like when we press we're also going to bench, and then when we bench we're also going to press kind of on the other side. Then you have your like hey, I need to get, I need to get better at snatching, I need to get better at cleaning. You got non-mandatory Olympic weightlifting. We'll also. You'll get essentially two chances for each lift to do the weightlifting there, and then we have the deadlift bias that is built into one of the phases and then we have in-wad lifting which will kind of get rotated through. So basically, you're going to see nine to ten lifts every week and five to seven of them will be mandatory, and then you're personalizing your program where that comes out the other side mandatory, and then you're personalizing your program where that comes out the other side. And what I will say about the categories is that they are based on essentially fitting with everything else. That's something that I've learned from where I don't pigeonhole myself into.
Speaker 2:I'm going to write all of the lifting first and then it doesn't flow well with the Metcon, with the bitch work, with the skill work.
Speaker 2:So, the priorities of the mandatory work take place in the movements that we need to get in Metcons and in intervals. And then it's like, okay, the GPP rotation today for deadlifts got to be speed work or it can be volume, touch and go stuff, that sort of thing. And the deadlift is again probably a separate topic, but kind of fascinating in terms of, like, how do you get someone better at deadlifting in the way that they personally need to get better? Because you get a lot of people with a big deadlift that can't do it for reps, a lot of people who never pull more than 475, that'll fucking wax you in a workout that's got 90 reps at 225, right. So it's a very interesting lift in one where the personalization element of the way that we program and the way that we put things in I think is incredibly important. It's not, there's not a lot of one size fits all deadlift programs. I want people to pull speed reps, heavy reps and volume reps throughout the year.
Speaker 1:Basically such a weird lift because like there are so many fucking ways to do it abysmally and I seen them all like you can, like there's only a couple ways to really fuck up a back squat right, and it's like that's a self-correcting problem. That thing falls out, it falls off your back. Like there's only a couple ways to to clean, like truly poorly before.
Speaker 1:It's just like you just aren't, you're not going to be able to capable of lifting, but with the deadlift man as long as. As long as nothing in that spinal column gets severed, like someone's gonna pull that bar until they are vertical and like that just leaves so much room to fuck yourself up by lifting so you guys can see, based on what he's saying, if I torch your nervous system, and all of your muscles and then say well, we don't have a one rep max deadlift program in here where you're pulling heavy triple, double single every week.
Speaker 1:You can see why that would need you to stop in at 1077 Riverside for a PVC pipe session before I let you put a barbell in your hands.
Speaker 2:And, to be honest, like one of the things that moves the needle the most in a remote coaching setting is get your ass up to 1077 Riverside Street in Portland, maine. Let's spend two, three days together and you'll find these people who just never got that level of coaching and they're monsters, right Like they're pulling.
Speaker 2:You know you could teach them how to deadlift and then they'd pull up a fucking 30 pound, 40 pound, 50 pound pr. Because every time they go to lift they lose their scaps and then the bar wants to drop out of their hand it's not even the midline thing.
Speaker 2:I find, at the high level, like actually just squeezing the shit out of the bar and realizing that that component is kind of important, we got fucking 500 pounds in your hands. Yeah, it's like like I have an athlete really learn how to lock in from the floor and they're just like wow, deadlifts are easy and it's like, well, you've been doing them fucking hard mode for five years. All right, so that is our phase program structure for the year. Date subject to change. Murderer's row not subject to change. The misfit aerobic threshold test not subject to change. We'll get into that here in a minute.
Speaker 2:But yeah, it's another iteration on us trying to find the best way for our professionals and our open slash you know kind of online in-person semifinals, athletes to move the needle. And I will say that programming for again, the way that we do this, the way that we program a phase one, a phase two, a phase three, learning how to get reps in that way and build the puzzle that way, mixed with like when you're in a remote coaching setting for one of the best athletes in the world like that is a serious proving ground for your skill as a programmer. It's going to be fucking obvious. If this athlete gets better or worse and you're kind of keeping an eye on things and you'll know whether you know they they actually do the work or they do it right, or they move well or they recover well. There's all these different pieces but, like you have, you have to figure out how to make them better. Or they recover well. There's all these different pieces, but you have to figure out how to make them better or they will leave.
Speaker 2:Basically, so much of this you guys are reaping the benefits of. Yeah, we've been programming for high-level athletes for 15 years, but there's also that pressure being put on there every single year, which I think is a blessing in disguise. It might be stressful but it's like kind of gets you pumped up to to figure out how to do that and your work is going to be put on full display. You know with oh, so-and-so did this, so-and-so did that. They follow this programming. You know kind of check.
Speaker 1:Yeah, uh, I don't know, I'll ask. I'll ask the question. I was like I don't know, I'll ask the question. I was like what would my answer be? So we just talked about lifting, basically like the flow of monostructural and lifting. Crossfit is not monostructural and lifting. So how much does this structure matter to the athlete? Like to us it obviously matters to produce a good program. How much does this matter to the athlete from like a day-to-day? Maybe day-to-day is too micro, but like a month-to-month sort of perspective when it's like ultimate, like you need to be good at the 21-59s if you want to move from the open semifinals semifinals to the CrossFit game. So, and I understand, yeah, I'll leave that and take that. So I've got two answers. I don't know how I'd answer that.
Speaker 2:I did lead with that murderer's row thing first intentionally to say these are your sports specific Metcon and interval tests, and then Metcons and interval biases throughout the whole thing. So that's really important. And then what is fun for me is the narrative of why that would be necessary 18 weeks before the season even starts is the same reason why it's necessary for an athlete to listen to this podcast, and that's the idea of a narrative and a buy-in that carries you through. You know phase one. For the most part, it's like wow, it's finally starting. This is fun. I'm so fucking sore. I'm like all of my limbs are going to fall off. Phase two is fucking no man's land. You're still there. It's nine more weeks.
Speaker 2:You have another nine weeks coming after that you just did this other thing we need to tell the athlete this is what we're locking in on, like we're gonna get you better at, we're gonna do this test and we're gonna get you better, and while we need the athlete iq to develop alongside for this to get you better, open scores. I think it helps get the work done, like it really helps again, create that narrative, create that idea, just like something like naming an affiliate phase the wolf and letting them know.
Speaker 2:I on that run day, on that back squat day, I just I want you, I need you to show up for all those and I need you to think a little bit different and I need you to, you know you know, wake up at a certain time and, you know, get your. You know, oh, oh, my God, I can't believe I'm saying this on a podcast about affiliates. Get your carbs in. You know, drink some water, like that sort of deal. Everyone just died.
Speaker 1:Everyone just yep Um through the roof.
Speaker 2:Yep, um, so that to me and I know that it's important to the athletes, because that's some of the feedback that we got when we got to a point where we were like can we do our 15th phase one podcast and talk about this shit again and maybe we change the format of it or we skipped one, or whatever, and athletes were like yo, that's like a lifeline for us. You guys can sit there for fucking 45 minutes and say once again why Texas method works, or whatever, so that I can understand why I'm buying into this sort of concepts. That that would be my, that would be my answer to that, um, and I would say that we've buried the lead a little bit in the past with not telling people that that list is also a season long thing.
Speaker 2:It's not just every Tuesday for seven weeks, you're going to do toes to bar and front squats, right, like that's not cause. Of course, that, in a micro view, would be like so, basically, you know, are we going to see that exact? Are you guys going to guess one of the workouts? So I'm going to have context. It's like no, this would be context for 27 weeks, all the way across the whole thing.
Speaker 2:Phase zero, phase zero, all right. So congratulations if you are new to Misfit Athletics and you are listening at one hour 11 minutes and 34 seconds. Phase zero is five weeks of baseline testing that we do every single year leading into phase one Often coincides with the CrossFit Games. That gives us a little bit of a buffer where athletes that are at the CrossFit Games can then sort of rejoin for phase one. So it's kind of funny to write an entire phase for CrossFit Games athletes that they never followed in years past. So basically, what we're trying to do here is set you up with the amount of information that you need to really execute on the programming in phase one, two and three and just kind of let you know where you're at with certain things. Right, it can give you an idea of again, probably not necessary for this podcast, but the whole mandatory, non-mandatory thing that you'll start seeing again in phase one.
Speaker 2:What should I be following? Also, if you're new, just the way that we program, the way that we write you know sets and reps and the way that you know we talk about you know this is your short duration, muscle endurance. You know benchmark, like that kind of thing I think is really important. So we've got five weeks where we go into making sure that you know the style of workouts that we write and which ones you are better or worse at that. You know what your sort of lifts are for, percentages, that you know what paces you can hold on certain machines and certain time domains, and then again, so many of these things get retested throughout the year. So you get your like I haven't been through the gauntlet yet. I'm on this side of it. What happens when I go through the gauntlet and come out the other side? Am I improving on these things? That sort of deal.
Speaker 1:Yeah, for those of you. No, go ahead. No, I was just going to. No, you finish and then I'll tack on.
Speaker 2:I was just going to go into. I was going to get started on the rest of this stuff, so feel free, yeah.
Speaker 1:The I mean the the benchmarks are. I think that, like you got to think about the benchmarks. Not only is, like, everybody's familiar with, the girl benchmarks right, the classic CrossFit benchmarks that you might see at the affiliate Um, they like excellent tests for the most part. What we're kind of after with the benchmark tests is a little bit more about like stimulus than movement specifically, and I think, as you're going into both like you going into phase zero but then hopefully taking the information that you glean out of phase zero into your training that's where, like, you can start to think about the weakness work that you need to do, choosing your optional pieces based on your results.
Speaker 1:So for me, for example, I'm a good example of someone who does not. I'm very good at merry-go-round cardio workouts. It doesn't necessarily matter what movements are there. There are obviously some movements that I would prefer to do over others, but usually because of that stimulus like even if somebody else say I'm racing against somebody who is much better at the individual movements, I'm much better at that stimulus and that's gonna take me further than just being good at movements in a vacuum. I am not very good at or I dislike and I'm uncomfortable with, like the muscular overload movements where, like, I just have 50 chest-to-bar pull-ups that I need to get through and I just like, once the muscle starts to like fail, it becomes very difficult for me. It's less about like it could be chest-to-bar pull-ups, it could be 50 handstand push-ups, it could be you know, 15 rope climbs, whatever a big set of a movement.
Speaker 1:And when I because I struggle with that, I should be looking to choose pieces later on in the training season that correspond with the stimulus that I suck at. So I need instead of. You know, it doesn't matter that it's deadlifting and rope climb, two of my preferred movements. It's the fact that it's a deadlift, rope climb couplet that's meant to just like annihilate your grip and ability to hold on to something which I'm not as confident with or good at. So just noting, like the what you were alluding to, like hey, this is your medium duration gas tank stimulus benchmark test that is going to move like that information right, there is going to move the needle a lot more for you than I got seven minutes and 30 seconds on cupcake lungs or whatever, five rounds on whatever it is. So just kind of pay attention to the notes in those workouts as you're like going through phase zero, because that can really inform how you choose to approach phases one, two and three once we get there.
Speaker 2:So the biggest change for those that have done a few trips through phase zero is the monostructural testing is misfit, benchmarks only, and it follows the same concept as what we just talked about with the benchmark workouts in terms of different stimulus. So you will have a power output aerobic, anaerobic test for all machines and quote unquote, crossfit. In the past you would have seen K run, 10k run, basically what, in our context, are kind of arbitrary distances and there were too many of them to do all of them and maybe a little bit, in my opinion, too much ambiguity related to it. So now you have a very specific list that you will continue to retest throughout the season. I think that is incredibly helpful. So you're going to have cube tests for every machine, including mixed machine, and what is essentially the quote unquote it's called cube staked, the cube stakes test.
Speaker 2:You have mountain doom, which is essentially just a death by calorie situation on everything. We've got the 50 calorie test. We have mixed modality tests. We open with what I call a tone setter. We have Clio to open the phase for everybody. Hunter, what's Clio?
Speaker 1:It's just 10, 10 echo bite calories, 10 row calories, 10 skials for time. If you do that first round as fast as you can, you'll be well set up for the remaining 20, 30, 40, 30, 20, and 10 calories on those three. So 10, 20, 30, 40, 30, 20, 10 echo bike row ski calories.
Speaker 2:Yeah, she's a beaut, she's a real beaut.
Speaker 1:Yeah, she's a beaut. She's a real beaut. 60 calories a piece, 480 calories total. Maybe some of you would benefit from the calculator feature on your phone before you attempt? To PR your first 10 cals on each machine in that workout.
Speaker 2:Yeah, that might be a good idea so that's probably the biggest difference across the board is just that these tests aren't something where you're coming in and being like I don't know, we'll see. You know what I mean. Like what's my 400 meter run, what's my? You know all of these different distances. I want the test retest model to reflect more on what you will be doing in season in terms of training, so that you can see your progress a little bit more clearly. And then, underneath that, it says warning and capital letters. Here's the thing the FTP test on machines that you get from the endurance community that most people perform only on a concept to break shocker functional threshold pace is 60 minutes of wattage.
Speaker 2:The endurance community, because all of them have a certain muscle fiber type, can essentially hold 95% of their FTP for 20 minutes. Crossfitters cannot do that. Crossfitters absolutely cannot do that. So that 20 minute test in relation to hey, we've already got Tord and Misfit, we've already got Mount Doom, we've already got the cube test, which has got 16 minutes of work in it that is not going to tell us as closely what zone two work is going to be doing for us. So it's going to be 40 minutes long, so it's not the full 60. I don't think that's necessary, for a CrossFitter Rarely get into that sort of range. But if we're going to have 20 minute AMRAPs all the time and a 30 minute AMRAP in the online semifinal last year, and we are testing what your aerobic threshold pace looks like, I think we need to go beyond that, which is why we do zone two, to be perfectly honest, and why we do your gear one work, which is two rounds of 15 minutes on one minute off that kind of thing.
Speaker 2:That's where that stuff comes from. So the misfit aerobic threshold test in 2026 programming will be 40 minutes so we're saying crossfitters can go too hard for 20 minutes yeah, there's no fucking way that their 20 minute is 95 of their 60 minutes. Yeah, yeah, no, no, no, no, no. I don't fucking think so. That's the, the person that can do. That is the person that runs fucking marathons. That can't jump on a 20 inch box is a different. It's a different animal. That is that is true. That's the, the person that can do.
Speaker 1:That is the person that runs fucking marathons that can't jump on a 20 inch box is a different. It's a different. That is that is true.
Speaker 2:That's a very different animal, so you don't have to do it in phase zero, but you do have to do it in phase one and you do have to do it in phase zero for the 2027 season, though I'm just. I just want people to know. I just want them to know that it's coming All right. Baseline testing for lifts. We do percentage-based lifting at Misfit Athletics and we want you to stop using your fucking old PRs when you were a chonky boy on the football team for your bench press or when you were an endurance athlete and your front squat was 200, and now it's probably 300.
Speaker 2:now it's probably 300. Neither situation is good. We want to know if your one rep max has drastically dropped or improved. That is going to help you a lot throughout the year. The good thing is you have opportunities throughout the phase to test. So I'll give you guys an example here real quick. So the first day it says option A find a one rep max back squat. If you did not test this lift in the last year or feel that the number is 5% plus or minus different from last year.
Speaker 1:Get your calculators kids.
Speaker 2:Choose option A. You will have three opportunities to test this lift during phase zero. Only test it once and we're going to get into how to-.
Speaker 1:I'm so glad you added that caveat at the end Right, holy shit, I get three one rep max back squats.
Speaker 2:That would. Yeah, that's the ego coming back in and trying to manipulate your percentages. We don't need that shit. This is honestly. I don't like the idea of the powerlifting training max because again, it's honestly it's the same exact idea as the endurance athlete thing with the 20 minutes versus the 60 minutes. You know, I understand why, if you got a 800 pound deadlift, why your training max would be 90% of that.
Speaker 1:Like I get it.
Speaker 2:Your training max is the lift that you can walk into the gym and hit during phase zero. That is your training max. It's okay If you've lifted more or you will lift more again later in the season. This is what you are going to base your percentages on until you do something different during the season. But we'll talk about how to execute on everything here. But basically what we're saying with this is you get three chances to do it, because maybe you're like hey, I'm all in on Cleo and I do. If I do the back squat second, what do you think the number is going to be? You know that sort of thing.
Speaker 1:Or it's. I'm all in on the back squat and I'm going to do Cleo.
Speaker 2:Second, I'm a machine beast, like that's also totally understandable and honestly, a 100 max back squat is probably not going to fuck up your Cleo that much. If it's, if it's a strength of yours, so I'll just kind of put that out there. So we only want you to test it once, but you get three chances to do so and then, if you're like, nah, today's not the day, option B is in there. Three second pause back squat, one by one at 80 to 90, then five by three at 65 to 75%. So you're getting options. Only choose one of those things and by the end we should have our one rep max numbers that set us up to do percentage base lifting for the year.
Speaker 1:Yeah, I think that what your explanation was actually really good. As far as, like one rep max versus training max, like just think to yourself what occurred prior to you hitting your all time one rep max. Or like a true one rep max, like more than likely it's at the end of a back squat training cycle, for example. Like even if you squatted twice a week for seven weeks, you tested your one rep max and you hit, you hit a personal best. Like that's fantastic, but like the other, you know, 45 weeks of the year, you're not in a back squat peaking phase.
Speaker 1:It needs to be the lift. Like it's the, it's the everyday lift. I can walk in, I can get warm, I can throw the fucking tunes on, but I didn't necessarily prepare for the lift. It's what can I do on any given day? That is the one rep max and, honestly, that puts your percentages at a spot where, more than likely, even if they're like 5% lighter than they theoretically could be, your ability to move, like that. It's that 70 to 85 kind of percent range that, like 95% of people get the adaptation from the best. When you start to creep well past that or well below that, then maybe we're not optimizing. But, like man, that 70 to 80 percent range is kind of the sweet spot for strength development, assuming we're at the, you know, in the right at the right volume yeah, and there's.
Speaker 2:this is going to be different for different people, for sure, but, like for me, who's a good comparison? Also, probably date myself again. Um, I'm the. I was the eli manning of crossfit weightlifting. I need a fucking reason, right, I got to be down three in the third quarter to start fucking firing the pigskin around. And if I took my competition or my, you know, hey, cody, I'm going to lift one more pound than you and I don't even train as much as you. Those lifts, if those go into my percentage work, I don't move as well, I move slower. They're a problem.
Speaker 2:My training max would be I'm just in a class and there's no reason for me to again try to beat somebody by a pound, or it's just the vibe's not there. What am I getting on that lift? And for me, that literally could have been like a 230 snatch versus a 250 snatch. Me, that literally could have been like a 230 snatch versus a 250 snatch. And if you think about sets of four, three and two for seven weeks, twice a week, like how am I going to get better at this technical lift? Is it going to be based on like I got so geeked up and had 600 milligrams of caffeine and had my friend slap me in the face and you know I, you know at the, you know the reindeer games it might be are like is that what I should train based off? And the answer is no, um, so that's what this is. These are.
Speaker 2:We are finding training maxes and a CrossFitters training max, because of their level of GPP, is actually going to be a lot closer. The fitter you are, the better you move is going to be closer to you know, the maximum potential that you can have, and that's fine. Like we're not asking people not to PR on these, but we're at, we're telling you that like only do it once, go in, do your thing, you know, don't miss nine times and then finally hit it, like that sort of thing.
Speaker 1:Yeah, the any given day left.
Speaker 2:All right, misfit, metcon, benchmarks, kind of talked about it already but basically the way that this works is there's like a matrix of short, medium and long on one side, you know on your Y axis, and the X axis is muscle endurance, gas tank, cardio and chippers. Those are going to be stimulus or workout style, essentially, and there's one for each. So there is a short muscle endurance workout, there is a medium gas tank workout, mostly cup, mostly couplets and triplets. We do have the chippers that are in here. Um, you do get to do fairy dust where you have to essentially have the entire gym to yourself because you use every piece of equipment that is humanly possible.
Speaker 2:That's in there, Um, but that's only one workout. And again, just like Hunter said, we're doing these for for multiple reasons. We've got just the test, retest, model year over year. You guys keep doing these, Like there are some athletes that are on hatchet. They'll be like, hey, what's the, what's the used to be MFT, what's the pro version of this workout? You know, is it time? You know, I keep, I keep crushing everyone in this workout. Is it time for me to kind of level up that sort of thing? Um, and then the other reason again is you are going to get this information for every single workout the whole year. And if it's non-mandatory, do I need to work on it? I keep getting my ass kicked in medium cardio workouts, Like I don't know how to pace. You know I can do the seven minute AMRAP and I can do the 20 minute AMRAP at that 14 minute one. I just either go too fast, too slow, blah, blah, blah. We're going to tell you when those pop up, get more reps and, lo and behold, you will get your tolerance, your base and your athlete IQ where they need to be.
Speaker 2:One important note is the idea of training versus testing All year long, outside of week one and week nine. We want you to train, I want you to test in these workouts, I want you to try and get the best possible score, even if that means I'm unbroken over here and I'm dogging this other movement because it just doesn't really have the bang for the buck. That athlete IQ piece, man, like we talk about athlete trends community-wide everyone that piece is low for some really impressive, really fit athletes out there. Figuring out how to attack those things is important, Like even for me. I want my athletes to enter into a negotiation and a conversation with me about their strategy on workouts. I really do.
Speaker 2:I don't want it always to just be you go do this, this and this, that athlete IQ piece, because sometimes shit hits the fan and you got to know how to adapt. And then I think there's more buy-in and more believability when you are part of coming up with the strategy. So you are not training in these workouts that are listed as tests, you are testing, you are trying to get the best score possible. And in Clio, if you think that because you start with 10 calories, that those calories should be faster than the 40, that's a fucking problem. It's just, it's like 500 calories for time. Please just do, just just do that.
Speaker 1:Do it.
Speaker 2:Anything to add on the benchmarks Hunter?
Speaker 1:No, I kind of blew my load 15 minutes ago on talking about the stimulus, so yeah, cool.
Speaker 2:Um, honestly, we kind of did the same thing with the bitch work. Benchmarks, essentially, as stated above, this is kind of the biggest change here. Benchmarks, essentially, as stated above, this is kind of the biggest change here. And then one thing that's fun is some of the tests were either only on MFT or only on Hatchet recently, so there's some things that are kind of new and we'll put fun in quotations when it comes to this stuff. So give you guys a little bit of an example.
Speaker 2:Give you guys a little bit of an example here. Your aerobic CrossFit test spiders on Mars, amrap 25 minutes 60 burpee box jump overs 90 calorie row. 120 wall balls 90 calorie row 240 double unders max calorie row. In the remaining time I'm out.
Speaker 2:Yeah, so it's fun, right? And then cube staked. I tried to create a cube test that was CrossFit movements only I will not read it. It will take me 45 minutes. Luckily, you get four minutes rest, not only to recover, but also to figure out what the fuck the next four minute section is. It's not that complicated individually, but it's one of those ones where every round it rotates down.
Speaker 1:Yeah. So, yeah, I'm not going to whiteboard.
Speaker 2:You need a whiteboard, you need a couple of whiteboards, and heaven forbid if there's already writing on it and you have to use the back of your to erase it?
Speaker 1:Hunter's out.
Speaker 2:All right. Last but not least, we have baseline testing gymnastics chipper athlete IQ really quickly Chest to bar kipping, handstand pushups, muscle ups, legless rope climbs. Toes to bar strict handstand pushup, wall walks, rope climbs, muscle ups legless rope climbs. Toes to bar strict handstand, pushup, wall walks, rope climbs, bar muscle ups, ghd sit-ups. If you were to encounter a workout that had 30 of these, 40 of those, 100 of these, how would you break them up? I don't know how you feel about this, hunter. I do have them listed as not for time.
Speaker 1:I did notice that the idea of it being chipper practice.
Speaker 2:It's not relevant because there's nothing before it and there's nothing after it. Like I'm okay with an athlete kind of pushing a little bit at the end, as long as they know that you would probably stay at a similar cadence, you know, leaving a little bit of muscle endurance in the tank, not having your heart rate be where it shouldn't be in these types of movements. So I'll put that.
Speaker 1:I yeah, I actually saw that. I like it because it encompasses, like the idea that we were after right. It's like it's in the middle of a chip where you got the hundred chest.
Speaker 2:I saw some videos of some of your ring dips at the end of these.
Speaker 1:Yeah, If you had to do anything else, if you had to walk afterwards, you'd be in trouble For future programming. It is something as simple as run one mile, 100, chest to bar pull-ups, and it's just like. There's just like a five-minute monostructural pre-fatigue that forces the athlete to get their heart rate up and then thereby induces the feeling of like you are in the middle of a workout, sort of thing. How do you get these done? But yeah, I think that is the intent when I was like should do gymnastics, chipper testing. But it's like, if I'm completely fresh and I bang out 50 of the 100, and you end at zero yeah, that, uh, that misses the mark.
Speaker 1:So no, I think that the note in there is like that hits what we were kind of after all right.
Speaker 2:Um, we are at one hour and 34 minutes. I will be quick with this last part, but it's incredibly important, so it's smart that I left it for the very end of the podcast that that is how do you execute on phase zero, and this goes for pro and hatchet. You need to prioritize the testing over everything else and I want you to look at the whole week to make those decisions. So, basically, you will log in to wherever you get your programming and you will see that whole option A, option B thing and then one benchmark and then it will say choose zero to two of these things. It's a zone two session, just a regular old workout. Is that chipper practice? We are suggesting that people only do the chipper practice if they need a little bit of extra volume or if it's a weakness. So like if you're already crushed and it's a strength of yours, you don't have to do it. It is non-mandatory, right? There's 10 movements that are in there and they get essentially get repeated a bunch. Two of them do each week and then we rotate through. You do not need to do all of those, especially if they're a strength. Please prioritize the tests, right? So like I feel good after I did a lift in this benchmark, maybe because it's short or maybe because it was wheelhouse. The next thing that you do should be how do I feel today? Can I put the effort into it, just like we always do, but will this negatively affect my score the following day or two days later? Please pay close attention to that. Right, it's only five weeks.
Speaker 2:The name of the game is how well can you do? You know you've got these online qualifiers people have to do all the time. The name of the game is can you show up and throw down in a single workout where you are bringing your strength, your skill, your fitness and your athlete IQ to it? It is overlooked way too much. There's too much fucking volume. It's five weeks long. Please prioritize the tests. There's going to be days where you feel good and you're going into a rest day. You're coming off a rest day that you add those extra pieces. That's what they're there for. We want to stay fit during this period of time, but you will be fit if you murder one benchmark per day for five weeks. I guarantee that.
Speaker 1:Yeah, yeah, you said it Intensity. Intensity is the key for the five weeks here. You'll get your volume in phases one, two and three.
Speaker 2:Any final thoughts? We have been speaking for one hour and 40 minutes.
Speaker 1:You've been, I'm I'm less less tired than you are. I think no, I think like no, I think. I think we covered pretty much everything.
Speaker 2:Yeah, this is one of those situations where every once in a while, I get the meme sent to me that, um, it's like listening to an introvert talk about things that they're interested in. It's just someone like yelling at the side of someone's head.
Speaker 1:Um, that's me in these podcasts yeah, make sure you, make sure you get into telegram, right, that's where we're directing people now yeah and like, because all of these misfit benchmarks are proprietary to misfit athletics.
Speaker 1:right, you're not. We don't have Fran as a benchmark, for example. So get into telegram so that you can share your scores and it kind of like that that's where you're going to be able to compare yourself to other people as well. Like, obviously we want to see your progress, your personal progress, from last year to this year. But you know, especially if you're somebody who trains alone, they're the guy doing the open gym stuff or whatever. Like you don't have a longer term comparison, like I keeping up with, like, the pace of the community as a whole, right from kind of year over year.
Speaker 1:We want to keep an eye on that as well. Ultimately, it's more about your individual progress. But you know, if you find yourself laying eggs compared to the other misfit followers, then maybe we're thinking about, like, am I doing the right program? Am I actually putting forth the intensity that I have to give on a day, or am I just kind of going through the motion? So get into Telegram, share your results and scores Also, obviously, where you can talk to us and ask questions and whatnot, to maximize phase zero.
Speaker 2:Phase zero begins Monday, july 28th. The seven-day free trial will be turned on, essentially now until August 3rd, and then not turned on again for a while. So again, if you want to test out the programming, see what it's like, if you want to see if one of you know if you're on one of Strivee versus Fitter, if you want to see if you like one better than the other, this is your opportunity to do so. Sharpentheaxecocom for your Team Misfit 2025 jerseys and the brand new socks. Thank you again for supporting our athletes. Teammisfitcom for your affiliate programming needs. Click on the sign up now button. You get free trials on StreamFit, sugar, wad or push press.
Speaker 1:See you next week later biggest bunch of misfits I ever said either.