Misfit Podcast
Misfit Athletics provides information and programming to competitive Crossfit athletes of all levels.
Misfit Podcast
When More Isn’t Better: Paige Semenza on competition overload, recovery, and rebuilding momentum - E.379
In Episode 379, Drew sits down with Paige Semenza to unpack one of the most challenging seasons of her career — a year defined by injuries, travel, overlapping competitions, and hard decisions.
They talk candidly about:
- The hidden cost of chasing every opportunity
- Why skipping competitions can be harder than showing up
- How narrative and identity shape performance
- Finding the “sweet spot” between exposure, recovery, and growth
- Why growth — in sport and life — is supposed to feel uncomfortable
This episode isn’t just about elite competition. It’s about decision-making under stress, learning when to pull back, and rebuilding momentum after things don’t go as planned.
Whether you’re a Games athlete, a competitive CrossFitter, or someone trying to balance ambition with longevity, this conversation hits deeper than the leaderboard.
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Good morning, Misfits. You are tuning in to another episode of the Misfit Podcast. On today's episode, I have a new co-host. And we had a wild year traipsing the globe, doing all kinds of crazy things. So we're gonna talk to you guys about kind of the decision-making process, how we adjusted throughout the year, what we learned, coach, athlete, probably there's some life lessons, human lessons in there as well. So we'll dig into that in a minute. We'll start with housekeeping here. Um, this episode of the podcast is brought to you by GorillaMind. You can head to GorillaMind.com and use the code word misfit or gorilla mind.com forward slash misfit, and it will enter the code in for you. I would say the product of the week is still based on all of the moving and getting everything set up. My handy dandy GorillaMind energy drink right here actually has a bunch of nootropics in it. And maybe on this podcast you'll be able to tell whether I do or don't have good word recall, but it's definitely been helpful for me, especially on long, crazy programming days. And they are launching their new flavor, red gummy fish. I'm guessing it's supposed to taste like a Swedish fish tomorrow. And if you want to try that out, again, gorilla mind.com, use the code word misfit. Something a little bit new here. We're actually having a few things that are new here on the podcast just to try to, you know, kind of spice things up a little bit. Shout out of the week. And I think we have a really cool range of shout-outs this week. So I'll go first. I believe today, correct me if I'm wrong, Paige, is the kind of the first official day for McKenna as someone who made a serious life change in the name of kind of going all in on something. So McKenna, for those who don't know, is my remote client, uh, two-time semifinals athlete, was definitely in the running to make a real push last year, and then less than a week out from the open, snapped her ankle coming down from the rope. Brutal, brutal, brutal. But if they made a remote client in a lab and delivered them to me, it's McKenna. Just hardworking, humble, but like has some of that fire that you need to kind of to kind of get into things. So just a you know, really solid communicator and someone that I really enjoy working with, and for her to go from a full-time job to only working a couple days a week and really put her eggs into this basket is I just love that shit. Yeah. It's just like, and she is to you know, to make it clear her goals are to compete at the CrossFit Games one day. But the barrier to entry for me to be all in is more about who she is and the way that she trains and the way that she communicates, the way that she treats people, the way that she just is as a human being. So big shout out to her for making that jump, making that leap, because so many people, you know, want to do something like that, whether it's at the forefront or buried in their subconscious. And you just think, you know, there's this life path that you're supposed to have, and I gotta do this and I gotta do that. And maybe secondary shout out to Wyatt for being the kind of partner who like really supports that thing, which is just also the coolest thing ever.
SPEAKER_02:So yeah, it's a shout-out to both of them for that's hard to find in a partner for sure.
unknown:Yeah.
SPEAKER_02:You know, I think I have the firsthand experience getting to be with McKenna at home for a while, a couple of years, and she's gotten to watch and see what it takes. Um, you know, having watched me go to the games a couple of times and training with me. So that's, you know, for me, it's a special thing to see her, you know, make this commitment to go full time. And her and I, you know, we have a lot of conversations about the fact that not many people are gonna understand your choice to do this. Um, and it's a very, you know, it's not a traditional route anymore. And I think that's just a reminder we need to keep giving our, you know, telling ourselves is, you know, life doesn't need to go that traditional route to find success. So I'm really excited for her. We've had a lot of talks about it, and I'm glad she finally felt brave enough to to make the choice for herself. It's exciting. Super exciting.
SPEAKER_06:Yes, I agree.
SPEAKER_02:Yeah.
SPEAKER_06:Um and then you you got one page.
SPEAKER_02:Yeah. So in our our telegram, our misfit community app, in our one of our hatchet followers, her name is Caitlin Nolan. She posted a video in our hatchet thread and showing her very first bar muscle, or excuse me, ring muscle up, ring muscle up. And to see her excitement and her tears. And I think for those that got to see it that are watching that video, can feel the energy behind it and the years of hard work that it took to get to that point. So huge shout out to Caitlin. Um, you know, just uh, you know, commitment to the process there. Love to see that. Yeah.
SPEAKER_06:And the reason why this is such a cool thing is again, this barrier to entry that we're looking for at Misfit Athletics is that level of give a shit. And I always talk about it, hey, you know, and and I know the same's for you page, like in Telegram, email coach at MisfitAthletics.com, DMs, Misfit Athletics, Misfit Coach. Like, if you follow our program and support what we do, I'm gonna support you as an athlete above and beyond. And she's one of the people that takes advantage of that. She sends a lot of messages in Telegram, she emails me, and she just cares about getting better. She's in a PhD program right now. Uh, so obviously you can I don't know, but I can imagine how challenging it would be to train, you know, as as do as much dedicated training as she does and do a PhD program. So yeah, just just the people that because because I I really do believe we write the best programming in the world, but it you just it can't just happen to you, right? I can't like print it out and slap you in the face with it, and then you're like, wow, you guys are the best. It's like, no, you're the one putting in the work, you're the one doing the thing. So the people that accept that are, I think, the true misfits for sure.
SPEAKER_02:Yeah. I think from, you know, on the spectrum of just getting your first ring muscle up to someone like McKenna making a life change to go full time competing, like I'd say, you know, they have the same mindset of I'm gonna meet you halfway. Right. So just different, you know, abilities and different levels of of competition that we're at. Like if you guys, you know, if you're willing to meet us halfway, we're willing to put in that work with you. And, you know, we want to see you guys succeed. So that's you know, it's just it is cool to see the the range of abilities we have in our program and in that you know, you can have someone making semifinals to the games to someone getting their first ring muscle up. So definitely a testament to the programming too.
SPEAKER_06:Training camp. We are going to be at CrossFit Roots in Boulder, Colorado. You can find the tickets in the link in bio on our Instagram. We're there January 30th to February 1st. Uh, coaching staff, myself, Paige, Hunter, and Caroline, um, all-star staff. And we are like a couple weeks out from the open at that point and like six or seven weeks out from quarterfinals prep. Um, and as we've talked about on the podcast recently, phase three is going to be six weeks and to be in a room with us and your fellow misfits, like finishing up your open prep and going into the open and starting your quarterfinals prep. I don't think there is a better time for us to have a like serious influence on you as an athlete and your performance in quarterfinals. Um, and the cool thing is it's either your Super Bowl or they've made it cost a lot with the way that you qualify for a semifinal. So either way, um a really, really great opportunity and hope to see a lot of you guys there. We are in week two of the Winjaro phase for Misfit Affiliate. This is the only phase of the year where we follow a true weekly five by five linear progression back squat. And as they get heavy, I want you guys to send some videos. So make sure you tag Misfit Athletics on Instagram or you know, send them over and Telegram or via email, let us know how that's going. If you want two weeks for free of the Misfit Affiliate programming, you can head to teammisfit.com. Click on sign up now, and your choice will be sugar wad, stream fit, or push press. And if you plan on signing up for the site specifically, and you want to see what that PDF looks like and you want a two-week free trial, email me, coach at misfitathletics.com, and I will send you a sample. We are in week seven of phase two on our individual programming. You can find those at the link in bio, Strivey and Fitter. I want to know how I mean, I know how people are doing via the Telegram group, but the progressions of the handstand push-ups, the pulling gymnastics, and the cleans are gonna get a little spicy here as we push towards retest and we push towards primer week. So would love to know how you guys are doing on all of that stuff. All right, housekeeping is done. We have a new segment. This is in place of live chat. If you guys still want some live chat, if you guys want something different, let us know, but we'll probably try this out for a month or so and see what you guys think. And it is called Read, Listen, Watch, where we give you guys recommendations of things. I'm gonna try to mix it up a little bit. I'm gonna get some nerdy things in there, potentially get some fun things in there. I do see what kind of music you fucking guys lit. Damn it, I already said it. I was seeing what the swear counter would be without Hunter. And well, now, now at least it's only one and not 66 or whatever. And I think I might be able to help you guys out with your musical tastes a little bit. I'm hoping. And maybe your movie taste too. Because listen, we don't need to we don't need to listen to Morgan Wallen and watch Fast and Furious. Those aren't the only things that you can do. All right. Oh locker though. I just want to broaden your horizons. I'm not saying don't listen to what you like, just maybe, maybe we'll find something. So, reading. I will put this in the show notes. Got a little study here, the effect of Rhodiola Rosea supplementation on endurance performance and related biomarkers. I thought this was cool because I think it tells us a little bit about what it takes to be a good endurance athlete and what it takes to be the kind of athlete that can recover. And it's not always, you know, caffeine and jacking your heart rate up and doing all of that. If I'm going to lower my rate of perceived exertion and my time to exhaustion and how I feel, sometimes it's the opposite, right? Can I breathe and stay calm and stay under control when I'm doing this? And it's funny because there's I didn't think of this until after, but one of Gorilla Mine's products is Calm, which I believe has like theanine, ashwagonda, rhodio, saffron. Um, and again, the reason I begged them to sponsor the podcast is because like we don't do gimmicky shit on misfitathletics.com and they just put stuff that's scientifically backed into their products. And so basically, if I want to sort of skip to the end here, in conclusion, rhodiola rosea supplementation is an effective ergogenic aid for enhancing endurance performance and improving physiological biomarkers related to oxidative stress, muscle damage, and metabolic efficiency through heterogeneity, maybe across studies warrants cautious interpretation. So this is a meta-analysis of them going back and looking at all of the data. And again, the mechanism here is more related to stress management and cortisol and sort of staying within yourself and not panicking during endurance work. So I thought that that was pretty cool. I'll link to it so you guys can check it out. A few different ways that you can take that supplement. And I'm not even necessarily saying that that's something that you need to do. It's obviously something you can look into, but knowing that a calming effect on your nervous system is fantastic for recovery, but also can like for me personally, my bike scores on a slow Saturday morning compared to my bike scores in the evening as a business owner, dad, husband, etc., not the same. And you know, it's not like the the the way that the whole gas tank thing works that we talk about isn't just I'm depleting glycogen or whatever, just stress builds and kind of takes over your headspace, that sort of thing.
SPEAKER_02:Yeah, that's a cool product. I'm excited to try the Gorilla Mine stuff. I actually ordered it during their Black Friday deal.
SPEAKER_06:Yeah, yeah, those those deals were pretty crazy.
SPEAKER_02:Yeah, they were pretty wild. But I'm excited to try the protein, the the pre intra workout stuff. So you had some good good reviews on it.
SPEAKER_06:For sure. All right, listen. One of the greatest, hear me right now. I'm gonna say this live in person country albums ever made. Meta modern sounds and country music by Sturgil Simpson. Listen to it. Listen to this record. I swear to God, this is like, because I'm I grew up listening to a lot of different music, but something that kind of went across all generations in my family was like Johnny Cash, Waylon Jennings, Merle Haggard, you know, kind of outlaw country, they would call it. And this gentleman has that kind of sound, but like I will warn you, the first song is a really good song. There are a lot of drug references. You can tell on some of the stuff he was singing, he was at a particular point in his life. But Meta Modern Sounds and Country Music, I will share the link in the link for Spotify. Incredible album. And last but not least, to lighten the mood a little bit, I was putting together, I haven't really done it completely yet. You guys can see like some stuff going on in the background here, but I busted this bad boy out. Um, this is Troy and Abed in the morning. I'm Troy and Abed's uh fake show, fake morning show that they do on community. I referred to my basement in my old house that I remodeled during COVID as the Dreamatorium. And season three, episode seven of Community is our introduction to the Dreamatorium. And you gotta like comedy, but a little bit like left of center and but definitely nerdy. There's like a real nerd vibe going on there. But if you haven't watched community, you should. And if you're only gonna watch one episode, season three, episode seven. All right, Paige, what you got for us?
SPEAKER_02:Well, um, I think so. I don't really have anything for read right now, um, other than some boring um marketing and sales education stuff. Um, so it kind of ties into it. Do you need it good? I mean, it's all about gym business. So I um, you know, a little bit of live chat. I ended up moving. I moved to New Jersey. I'm at a new CrossFit, well, not a CrossFit gym. Um I'm at a new gym called Great White Conditioning and Fitness. They're in Hackensack, New Jersey. So it's like two hours from home, but developed some good relationships here with some friends. They own the gym. And I've been at CrossFit Vertex for 10 years, 11 years, and um, I was ready for some change. So, but moving here, like part of my role is um, you know, helping on the business side, bring in members, grow the business essentially. Um we're we're working with a consulting group, and it's just a lot of education on the back end side of of business. So um it's a lot of new for me. So I'll, you know, some people I'm sure find that interesting, but it's a consulting business or a company. Um, so I can't really share their stuff. Um, yeah. But you know, I'm excited to to learn. It's a new challenge, and it's you know, I'm enjoying it so far. I'll say that.
SPEAKER_06:All right. Homework for next week, you owe us a a snippet. You tell us something you learned that was cool. All right. Because there's definitely a lot of people listening to the show that would benefit from something like that.
SPEAKER_02:Okay. Deal.
unknown:Yeah.
SPEAKER_02:I could do that. So listen. I'll go with I have a podcast, but it's like a cinema podcast. Uh it's actually something that traveling back and forth from Jersey to PA, you know, pop it on and I'm easy drive two hours and I'm there. It's called Barasca. It's by a company called Q Code. The uh it's you know a few episodes long, but it really does, you know, if you if you can use your imagination, you can really kind of create a movie in your head with a podcast like this. So there's different characters, um, so you hear different voices, there's dialogue. Um, so it's pretty neat. So I I'd recommend, you know, for anyone that has long traveled.
SPEAKER_06:So is it like episodic?
SPEAKER_02:Yeah.
SPEAKER_06:Like short form. Like does it like one episode connect to the next episode? Yeah. Or are they cool?
SPEAKER_02:Yeah, so I guess it's kind of like a TV series, I would say. Yeah. Podcast form. So it's pretty neat. So I shared the link there. And then, you know, I'm a little probably boring right now. Again, a lot of change going on at my end, so I haven't been doing a whole ton of stuff outside of work and moving, but I'm gonna say Stranger Things season five.
SPEAKER_05:I mean, I'm sure most people have watched it by now, but I only I'm only like two and a half, three episodes in, something like that.
SPEAKER_02:Yeah, I just I mean, there's only four in this in this in this one. So yeah, the uh I think the next group of episodes comes out next week, Christmas week, maybe.
SPEAKER_06:Yep, that's true. I think it's Christmas and New Year's. Yeah, something like that. Yep. Cool. All right, so crazy year, crazy year, honestly, crazy year for so many reasons. But one of the reasons it was a crazy year for both of us is because uh correct me if I'm missing anything. We went open mayhem online semifinal BFP one. Now those were very close together. Just put that out there. We had a uh shoulder injury and an injection in the middle of all of that. We made the very tough decision, interested in your hindsight on this to skip syndicate, BFP two, rogue in Scotland, and then we'll talk a little bit about skipping the finals in in Copenhagen for for WFP three. When you hear all of that, what are the things that come to mind related to that list specifically?
SPEAKER_02:I mean, we knew it was gonna be a lot. We didn't, I think I underestimated the amount of stress that it was gonna put on me, especially dealing with an injury through basically the bulk of it, right? Open mayhem, online semifinals, world world fitness project one, all of those. All of those I was, you know, in the right headspace, injury was really, really, you know, bogging me down. So a lot of stress that I don't say I I wouldn't say I managed or coped very well with.
SPEAKER_06:I think the stretch of Mayhem online semifinals world fitness project won. And honestly, even skipping syndicate, because again, there's not doing something has a an effect, a stressful effect, and a cost related to it, right? Because there's a version of you that looks at that list and just circles Syndicate, a past version of you that does that. And that's the one thing. It's almost like telling in a way, like a symbolic thing that it that it says that. I believe that recovering from that run was really a like very serious challenge. And I was really happy. About the pre-prep for essentially what we did after WFP 1 before we started prep for WFP2. We found this rhythm of this baseline setting that we could do that I've definitely done with athletes before in different situations, but we were able to really zero in on stuff. And then we started prep. And I believe that a very good version of you showed up at WFP2. Now, I'm not I'm not going to politicize any of this shit because I don't do that. It's not what we do on the podcast, it's not what we do on the show. But when you look back at some of the programming, someone your size crushing WFP2 was probably not in the cards. Yeah, agreed. And by crushing, I mean, you know, you being up there with the athletes that you're used to being up there with. A lot of machines. I guess we can just leave it at that. But but when you look at those things, that's one of those, and I'll play devil's advocate. We need to prepare you for those situations. Because you had a very good showing at Syndicate the previous year, and that was a big athlete program, for sure. Like 100%. But it is what it is, and you're competing against who you're competing against. And there are moments when it still pays to be, you know, have faster rep speed and certain things and shorter range of motion. And you punched your ticket to to go to the CrossFit games. So I don't, I don't believe in pointing the finger somewhere else when it comes to programming, just because unknown and unknowable, they're going to be years where it's going to pay to be this size and years where it's going to pay to be this size. And there's, you know, kind of a uh an online narrative right now about the rise of the machines. And I think that we could we could definitely do a full episode on that for sure. And and we could talk about how maybe they're a little bit better for training than they are for testing in the CrossFit space, but a lot of that's fairly subjective. Um skip syndicate specifically. What's the hind what's the like how do you feel about that? What's the hindsight on on that? Because it was very much the right decision. I don't think either of us would be able to revisionist history that and go, well.
SPEAKER_02:Yeah. I mean, honestly, like, you know, you you get to a point where where after World Fitness Project 1, you have the week to recover, you're taking time off, the email pops in, hey, you're invited. You start thinking about the FOMO you're gonna feel when you don't go. But like I knew I had to prioritize not just my injury, but my head space. I I knew not going and dealing with, you know, feeling, you know, the fear of missing out, FOMO, all that stuff. I knew all of that was way easier to deal with than managing the stress if I were to compete. Like, yeah. It's night and day different of dealing with being left out and not going versus the stress of needing to eat enough, recover enough, sleep enough. Um just the the prep wasn't there for it. I mean, it was managing prep around my shoulder, around trying to build volume back up, around trying to get my confidence back up, like to fit all of that in such a small window of time, just a couple months. Like maybe for somebody it's doable, but for me it wasn't.
SPEAKER_04:Right.
SPEAKER_02:And maybe there's a different approach to take. So, you know, it's something obviously we're gonna look back on this year and be like, okay, so what are the changes we need to make? So yeah, I mean, definitely the right choice not to go and give myself that kind of leadway into World Fitness Project 2.
SPEAKER_06:Yeah. Rogue is an interesting one because it I think it did a bunch of different things. You got really sick after WFP2. And the way that I have theorized about that, and maybe even currently, if you guys can hear page sounds maybe a little under the weather, is the micro version of it, the connection to it would be I'll have a remote client come visit for the first time and show off a little bit and bury themselves. Like some of the some of the greatest performances I've ever seen in my life were at Misfit Gym Portland during Open Gym with someone being like, watch this, because they have the motivation to push and maybe not the pressure of a couple thousand people watching them, and if I don't do this, then I don't make it, so you don't really have to pull back, and then everyone has the flu like three days later. Your weekend. Multiple occasions I have done that. Your week was almost a year. That's how I because you can't unless you end up finding something out medically, like you just like thinking about thinking about how someone that's as healthy as you could be as sick as long as you are, is like a head scratcher, for sure. But you can also go places and bury yourself more than other people can and can kind of delay that's one thing that's again, you can do a micro version of it where someone is like looks completely fine and is like talking to you during a workout, and then the second it ends, they're dead. They're like collapsed, they're like on the rower and they're pulling and they're talking to you, like, nah, man, I don't think I can hold, I don't think I can hold 1350, but it's still, you know, coherent. And then after they're like slobbering and have to take their shoes off. Everyone else goes to take their shoes off. I've never had that. And yeah, it's just it's it's crazy to watch the way that you guys can maybe turn that part of your brain off for either the period of time of a workout or just continually going back to the well. So once you were doing better and it was time to train, was when we were discussing whether you were going to do rogue and the UFP, which is just like I'm careful in those situations for multiple reasons because if an athlete makes a decision that I don't necessarily agree with and I'm in their corner, once the decision is made and cemented, I am all in on that. So I try to help guide and I drop hints and things of that nature, but I don't always come out and say, I really don't want you to do both of these things. It's like, what are you thinking? Yeah. And then my my fingers are crossed under the chair, and you're like, I don't think I can do both. And I'm like, fucking right. Oops, I swore again.
SPEAKER_02:May it may we may have agreed on that, but I don't think we agreed on which one I should do.
SPEAKER_06:Well, I was it was to me, I'm thinking about it in a lot of ways from like a programming perspective. Yeah, for sure. Like prep you can do rogue, but we're not gonna be ready.
SPEAKER_02:Yeah.
SPEAKER_06:And not only was that the case, it was like, okay, here we go again, like a three-week peaking phase, which is like kind of a joke. It's not actually a joke, but it's kind of a joke. And then you just came to me and said, I don't even want to do that. Like I don't have it in me to do another prep. And that's kind of how I know that both of these aren't it's not the right call to do both of these things. Yes. And I'll let you speak to maybe what rogue means to you because I think that had a lot to do with which.
SPEAKER_02:100%. Yeah.
SPEAKER_06:Yeah.
SPEAKER_02:Um, I mean, if you're following the sport, you guys, you know, you know just how premier of a competition it is to go to rogue. And they have their own separate leaderboard to be able to qualify to to gain points and and things like that. And for me, like always know that there's gonna be an expiration date on when the competitive CrossFit ends. I don't know when that is. I I don't plan on, you know, stopping right now. But, you know, I think the decision also, I think part of my mindset was there of like, I'm not gonna get to compete at Rogue Forever. It's it's a competition that, you know, the best of the best go to. It's an honor to get an invite there. My first invite was kind of a a backfill. So, you know, I had the, I was grateful enough to get to go, like last minute kind of surprise. And then I followed with two years of getting to actually compete there. So, you know, it's just one of those that time is limited and your years are limited on going to it. And I I didn't want to miss out, you know. So it definitely played a big part of it. But I mean, we had so many good takeaways going that, you know, I think in the end, like, you know, leaderboard-wise, not a good showing for me at all. And, you know, I could say that probably about my entire year, but it's been continuing to help me make the the decisions that I need to make to go into the next year and to to move forward, even just in my life and career outside of CrossFit.
SPEAKER_06:Yeah, and you talk a little bit about your headspace after the first couple events and then your headspace by the end, by the end of the competition.
SPEAKER_02:Yeah. Um, I mean, I I there were events that, you know, we were I was confident in, I was looking forward to, you know, the mu the muscle ups on the log. Like these were all things that I had no issues with in years past and actually excelled really well and thrived on those. I was confident getting back to the horizontal pegboard this year. But, you know, when the event came and when it was done was in the warm-up area cooling down. And I'm like, I just figured it out too late in the event to put up a good score. Like, you know, like it was just like a minutes behind where I wanted to be and where we expected to be. And I'm just figuring out my log muscle ups and I'm just figuring out my my rhythm again on the horizontal pegboard. So like I would come back and I was just pissed off and really disappointed in myself. And gosh, I we took a walk outside in the freezing cold and the in the rain, and I'm just crying. And like, you know, the beginning of of the weekend and probably throughout the you know, the middle of it, I was like, I don't belong here, which sucks. It's a lot to handle. But by the end of it, you know, spending a lot of time with you talking through those moments and and through those those lows, and you know, spending other time kind of talking with Alexis and other friends there, uh, I came out on the other side feeling excited about next year, which by I'd say in November and December in years past, I hadn't felt that way. I was more of like, what am I doing next year? Am I gonna compete? Am I not? So to have that idea in my head already of like, yeah, I'm gonna do this again next year, and I feel good about it and I feel excited about it, that's different and that's new, and that's something that I've been kind of hanging on to right now that has, you know, kind of been pulling me forward even while I'm sick. So for anybody like I've been, I was sick in August, and then I've been sick for the last three weeks. I got bronchitis. Yesterday was the first day I actually did any sort of working out. Um, it's been kind of a roller coaster and a lot of stress managing that while moving, you know, it kind of all ties into to one another and um kind of makes sense. But now that I'm here and I can get adjusted, it's like, all right, let's let's get settled and let's find a routine.
SPEAKER_06:The connection that I like to give people here is related to narratives and actually being yourself, being authentic to yourself. So the big macro ones are Paige told herself a story and was able to actualize it. Now, when that's a negative, it sucks. When you tell yourself something about yourself and the world and all of these different things, there's a really good chance you're gonna be able to make it happen unless it's like not possible. So the opposite would be, you know, dealt with this maybe more on the male side of coaching, where it's like, I haven't put the work in, but dude, watch this. Like, it's like, well, we'll see. We'll see how that goes. But if it's possible, even on the negative side, you can really spin this stuff up. And the in-workout specific connection that I want to make is the pegboard. So Paige was trying to figure out the pegboard, especially on the mental end. It was all connected. It was all, do I belong here? What are the like, let's check out the whole patterns of what other people are doing? How should I do this? How should I do this? And you are, when people get to watch you in the duel, like you're an athlete. You go do things. And I resonate with that so much. Any, especially baseball, this is like absurdly mental sport. And anytime I was trying to figure something out on the mound or in the batter's box, cyanora. Anytime I was mad or excited, or in the moment, I was able to express the work that I had put in. I started pushing you to go up on the pegboard a little bit quicker because like it was we were reaching, sorry, you know, earmuffs, children in the kitchen fuck it mode. At that point, you might as well just go for it. And then you're like, you were just you just went and did you, you were you. Yeah. You were able to express yourself. And that work that you've put in is physical, it's mental, it's all there. And then as we shifted through the weekend, we started building a different narrative and we had different body language. And yeah, you took somewhere between, I don't know, 15th to 17th on that final workout. But for you to go out there, what what's the workout again?
SPEAKER_02:The Echo Bike, the the final sandbag, echo bike, sandbag.
SPEAKER_06:Yeah, what's the calories? It was you remember 50? Is it was it 50 sandbag carry, 50? It was or was it just 50 sandbag carry? Is I don't remember.
SPEAKER_02:Sandbag carry, 50 sandbag carry.
SPEAKER_06:Yes.
SPEAKER_02:Yeah.
SPEAKER_06:Now, if you're not in the right head space in a workout like that, you're you know, you're taking 20 first out of 10. You're gonna dog the bike. Exactly. There's and and we were it was like, listen, the only the only thing here is you have to try the entire time. You there's the the voices aren't allowed in. It's the last workout, it's pretty short, they're just not allowed in there. And you had moments where you're kind of competing a little bit with other people on the sandbag, and it was like, there she is. We are not physically in the place where we normally are at a competition of this level, but we got back to a place mentally where it's like you're an athlete, you're a competitor, you know what it takes to get back to the place physically. Just get your ass in the gym and work really hard five and a half days a week, right? Like rinse and repeat. So you know how to do that part. And it was really cool to see that transformation over the course of the weekend. I think that was incredibly important. Cause you almost need to have those weekends where you like create the wrong narrative and see how powerful in the wrong direction something like that can be. Yeah. Because mind viruses are crazy. At that level, like 1%, 2%, 3% lower than what you can be is how you plummet on the leaderboard.
SPEAKER_02:Yeah. Yeah. And I mean, I I think creating that kind of narrative started from earlier in the year, started from February, and it just kind of kept evolving into something worse. And I spending as much time on my own because like I was going through the injury, and I uh, you know, one of my coping mechanisms is to just kind of back off and and be in my own head. And, you know, you don't realize what you're doing to yourself until someone kind of pulls you out of that. And I think rogue is kind of that point for me. You know, I didn't train a ton with McKenna this year, and that's a big part of it too. Like we just didn't have that camaraderie together. We didn't have that, that, you know, that relationship that pushes us. You know, her, you know, knock on wood, her injury, like her ankle recovery has been phenomenal. You know, for her, it's more of getting back into her headspace as well. So, like, you know, we're kind of dealing with similar things in different ways. But I don't know, I don't know what the right thing is either, right? Like, do you lean on each other more, even though you are both kind of going through it? Like, can you do you have the well more of like, do you have the capacity to have somebody lean on you when you also need to lean on somebody? Does that make sense? Like, you know, that's I think that's part of it too, of like, I don't know if I have a capacity to do that. I I feel like I do feel like I thrive when when, you know, somebody's going through adversity and I can help them push through and help them find the right things to focus on. So, but again, hindsight, you know, at this point right now, having moved and have now being away from McKenna and being two hours away, like we had a nice long conversation of like we still want to put the effort in to to spend time together and to get in the gym together and to make sure that we keep our our friendship a priority.
SPEAKER_06:Because again, it's two of her deload days for her trip to come see you.
SPEAKER_02:Yeah, well, we do have some fun things planned. You know, New York City is only 40 minutes away. So yeah. You know, that's part of it too, filling our cup in in different ways. But once, you know, once I get some training back under my belt, I'll feel a little more comfortable burying myself with her again.
SPEAKER_06:Yes. Yep. So obviously related to all of this is skipping the finals for for WFP. And I got a lot of texts and DMs when you were in the spotlight for the like, she's injured, and then you're like, no, I'm not. And and like you didn't make a big deal out of it, but you were asked a question and you were honest. And you know, for better or worse, that slots you right into the misfit crew, right? We're we're people of substance, even if it means our uh bank account is more empty. And I mean, how do you like do you want to talk about that at all? Do you want to talk about the decision not not to not to do it, and then maybe how you felt when that was happening?
SPEAKER_02:Yeah, I mean, I'm I'm totally fine being open with it. I I have no issues um, you know, being transparent. Um so yeah, I mean, I think again, my performances in tour one and tour two were like pretty shitty, you know. I'm just gonna say that pretty flat out. Um I wasn't sitting in a good spot on the leaderboard. Um, the reality of gaining my pro card in a field like that, um I think would have just taken more prep than than what we had time for and what I could have put in and where my headspace was as far as like the willingness to put that work in for something that I'm like, I don't even know if I'm gonna get my pro card next year. And maybe that's you know, you know, not a great mindset, but it's more of looking at it or in a realistic way. You know, the the field there is incredibly talented. You're you're against games athletes. It's not, you know, it's not, it's nothing to joke around about. So just the the way I was recovering this year, I just didn't feel like I had it in me to be able to put in a good prep. And in reality, I also don't think I would do a World Fitness Project again next year, even if I got my pro card. So that's that's something we also, you know, talked about at Rogue of I want to focus on one season, and that's gonna be the CrossFit game season. And it's just where I like the flow of it. I like, you know, kind of how the season gets incrementally harder as you go. And you can just really kind of zero in on a couple targets, like a couple small targets into one big target, you know. So it's what we know best, it's what we've trained for for, you know, the past 10 years, it's what we've programmed for for the past 10 years. It's like I just want to stick with that one strength and and really dial in on it. Yeah.
SPEAKER_06:Yeah. The so circling back to the beginning, I think there are a lot of people who are like hindsight is is twenty. 20 and I don't know that this was the right call, and I don't know that this is the right direction for athletes in this sport. I don't know that that would almost be unfair for us to say because we kind of knew, like we didn't know to the extent, but there was just this element of like I've made every right decision for a lot of years related to this stuff and have missed out on a lot of experience. It's not just opportunities, whether it be financial exposure, whatever, it's also life experiences, right? You know, I mean, Instagram is the the rosy version of it, but you get to see other athletes traveling the world and doing all these different competitions and all this stuff. And if you're gonna get invited to those things, you have to again have more exposure, but then you have to accept and sort of lean into that. And that was a decision that we made together in the spring. And man, that's like what life is. The you you fuck around, you find out, you you do different things, you see what works for you, you see what doesn't work for you, and that's how you learn things, right? Go, you know, you think the grass is greener, hop the fence, right? I mean, you're hopping back, but you know, that that you know, those big decisions that you make. I mean, I'm in Colorado right now and you're in New Jersey, right? Like we're we're making these decisions, we're living our lives and figuring things out as opposed to keeping it safe all of the time. But like, I know for me, I've been doing this long enough that I know exactly how to get someone to the CrossFit games. And I can't do it for them. I also can't change their athletic history or their genetics, things of that nature. But if someone is capable of making the CrossFit games and they buy in to what I want them to do for the timeline that we talk through, I just don't see a situation where they don't qualify. I really don't. But it's it's not boring. I don't, I mean, you can talk to it more. I've never experienced the actual prep for it, but you follow a structure over the course of an off season and you do one to two really nasty competition preps, and like they tell they tell you the movements, they tell you the time domains, you know, if you read the tea leaves, if you pay attention to what's going on, you can really find out what you need to be able to execute on, and that's how you do it. And we interfered with it on a level that I two years ago never would have been able to fathom. If you had said to me, I want to do one, two, three, four, five. If I want to do six or seven high-level competitions, not in like, and the games would have been eight, yeah, and that prep would have been crazy. Like, I would have been like, don't I don't know what to do. So, like, there couldn't have been more interference in and how that how that played out this year, but I think it brings up a really interesting question about if there is an actual sweet spot here. So you've had years where, correct me if I'm wrong, I mean, it's been basically just the game season.
SPEAKER_03:Yeah.
SPEAKER_06:Like open quarterfinals, semifinals, crossfit games, rinse and repeat. There are years where you've had Wadapalooza, Rogue, a few different things. So you've had iterations where you've done zero, you've had iterations where you've done one or two. Do you think there's a sweet spot? And and obviously it's person to person, but like how do you think about that now? How would you think about that in 2026?
SPEAKER_02:Yeah, I mean, looking back following the game season from open to games and doing something like a Wadapalooza or a rogue or a Dubai, um, I think was my sweet spot. I think even, you know, you could say rogue and Wadapalooza in the same year, having them be, you know, months apart and doing team of three at Wadapalooza where you take some of that pressure off, you have some fun. Um, is kind of a, I think one of the best ways that I've I think kind of led into a new season. I I think doing Wadapalooza with uh McKenna and Jenna, you know, McAlotti, what two years ago, 2024, I believe, um was the best way to bring in the the new season, um, or 2023, I think it was, into 2024. Yeah. So uh, you know, obviously your mindset and what you're accepting as far as the season goes, because like you can look at someone like Annika Greer, Fi Sagafi, who those guys did the they did everything, right? They did the open mayhem online semifinal, you know, one or the other there, and then World Fitness Projects all the way through in the games, and they've they've both had success and great seasons.
SPEAKER_06:So it's hard to places where they didn't look like themselves, though. Yeah, for sure. They would be, you know, mad at me.
SPEAKER_02:You also have to remember that they the previous year didn't make the games, right? So they're they're still having those off seasons where they're building and not having to recover from that previous game's season. So there are, you know, a couple of nuances like that that you can say are of for argument. What will this upcoming year look like for them? I think can be a better indicator of the sweet spot. But I think for me, it's that something like rogue and or a Wadapalooza leading into the new season and just following the game season from there is like the the sweet spot for me.
SPEAKER_06:So you're doing you did rogue and you're going team with McKenna at Fittest of the Coast.
SPEAKER_02:Yeah, so we're gonna do partner style there.
SPEAKER_06:And that's an interesting way to look at it. So if you want to do two, maybe only one of them should be like, we're doing this serious individually. Yeah. And then the other one is like you're able to go to some dark places and maybe hurt yourself a little bit more than you were ready for, but like that is a morale booster, that's a motivating thing that gets you excited to compete again, going team at that point. So yeah, I just I've I've tried to I've tried to learn from it. I tried to prepare myself for the potential of it happening again. Honestly, I'm at a point in my career where if it was like, I want you to coach me and these are my goals, and I want to do these six or seven competitions, it's just like I think you need to change that or get a new coach. Like I just because it's it's a lot of work. Obviously, the coaches, one thing that doesn't get talked about a ton, spend a crazy amount of money, you know, flying all around the world doing these things. And it's listen, it's great for your brand, it's great to get more subscribers and whatnot, but it is a lot on both sides, and it's just not going to put your athletes in the position to succeed in the way that you would want to. And I've looked at some of the leaderboards and again tried to make sense of who goes where, who like who goes in what direction. And it seems to be, and this isn't that surprising, and someone might have data to say this isn't true, but your more powerful athletes seem to be struggling more than the more, you know, slow twitch muscle fiber endurance type athletes. I think there's definitely a connection there to like those people end up doing better in, you know, as you drag it out, as you go through. And and I think one of my prime examples is just seeing the scores that Adler put up during that online semifinal. And then he looked like the fittest person at, or pretty damn close to the fittest person at WFP 1, and then did not look that way again for the rest of the year. And you really have no way of like, you have no way of knowing all of the ins inside details of all that stuff. Were there injuries? Did he change the way that he trained? Obviously, he's not like the poster child for like doing TikToks and stuff like that. So we're not getting like the most inside look at what's going on there. But for him to express the level of fitness that he did early in the year and then not be able to continue to do that. And then again, looking at some of the women, obviously I'm a little bit more connected to that side with the athletes that I coach. But like there's just to me, when I'm looking at this leaderboard, it's very interesting to see the people who are where they are, both based on their size and again whether they're considered more of a powerful athlete or not. So a larger, taller endurance athlete seems to do better with this type of volume. But yeah, I'm really interested to see how all of this shakes out, like what it is moving forward. And that's more just me as a coach and as a sport or as a fan of the sport, wondering like I think the WFP could be an amazing like minor leagues, like you know, that the idea of the challenger division, but I don't think with like the level of you know money and work that they put into that thing and how you have to kind of travel all over the place that that's what they want it to be. Right. But I do like the idea of a if there was another season that felt like who's next in the sport, I think that would be really cool. But I don't know that the two can coexist. It reminds me so much of like I know nothing about golf, but it reminds me so much of PGA and Live. Like it almost seems to be like exactly the same.
SPEAKER_02:Yeah.
SPEAKER_06:Because it's like here's here's the money, here's the kind of shiny thing over here, and just you can't fault people for saying yes to that.
SPEAKER_04:Right.
SPEAKER_06:Like, you know, in that instance it's life-changing money, but I don't know, it's kind of in a short-term way, it's life-changing money to to do WFP and feel that sense of financial security. So I don't think that they can coexist in both thrive and flourish. I really don't.
SPEAKER_02:Yeah. I think, you know, especially for a lot of our followers who are maybe lower level competitive, trying to get to semifinals, like it's you gotta put your eggs in one of the baskets. I don't think as somebody who's trying to kind of build that volume and build that experience of you know, wanting to compete at that level, like picking World Fitness Project or picking the CrossFit game season to focus on that you can have a consistent kind of peek into the season. Like, I think that would probably be like the sweet spot for somebody trying to kind of, you know, come up in the sport and or you know, those that are kind of those bubble athletes. I think doing both is just gonna, it's a lot of volume, it's a lot of stress to handle. And, you know, there's obviously people can do it, but you really have to have a delicate approach to it.
SPEAKER_06:Yeah. I mean, I really think that we've found that you can peak twice in a year. And what you're peaking for and how you do it is very much connected and related to one another. So peaking for quarterfinals is nowhere near the same as trying to peak for semifinals, which is nowhere near the same as trying to peak for the CrossFit games. And you need you can peak for one competition that is not your highest level of competition. So for someone like you, that would be peaking for semifinals, knowing that like we're gonna leave a little bit off here to then be able to go do it again. A lot of athletes will be peaking for quarterfinals knowing that they're doing the same thing, saving a little bit for that semifinals peak. Because this year, a lot of athletes, whether they get to compete in person or online, are gonna be able to see how they stack up in that whole ecosystem, which I think is really cool. And we're gonna be able to take this is a little bit of careful what you wish for here. I'll be interested to maybe interview some people who do their first semifinals peaking phase this year for online semifinals. They're like, well, I think I'm going back to Bob and Tom's backyard throwdown. Um, because again, like it's it's you you think it's what you want, and then you're like, I am unwell. Like a lot during that period of time. So it's a little bit of careful what you wish for. And then again, like we're we're about to do six weeks into the open, and you're you've created that threshold, you're going through the door that first day of phase three, and you're very much knowing that if I want to leave a mark on the open, I need to fine-tune my habits, my strategies, my warm-ups, my cooldowns, all of that. But I'm gonna get through this and my eye, like I'm really circled on that that quarterfinals prep, like getting into that. So I think you can do, you know, that first peak is just your kind of that secondary level of competition, still incredibly important, still have to create momentum, still have to build the narrative that you are who you say you are, because this I've seen athletes back off from that secondary level of competition and they do okay, but it creates the wrong headspace for their for their Super Bowl. So I think I think those things actually go really well together. And and maybe there's a method to the madness of peaking twice just to maybe mentally prepare yourself versus I just have this one event this year. Like that would be weird. That would be that would also be hard. That would be a totally different thing where it's like, okay, you somehow like back in the day, pre-qualify for the CrossFit Games, and we have 40 weeks of off season, and then we prep, right? Like that also could feel you might feel rusty in competing and prepping and and all of that stuff. So yeah, it's been uh it's been a ride. I think we again both learned a ton from it. I really like the idea of uh like and for some athletes, like I mean Fraser was no off-season comps, right? For the most part.
SPEAKER_02:I think he did it one year because of the new format, right? He did Dubai one year and he smashed it.
SPEAKER_06:Right. Like he did them when he was younger.
SPEAKER_02:Yeah.
SPEAKER_06:Those were the best. He would he would get like a like a three-minute lead in the workout and take a knee because he was at like 208 beats per minute, and he would just look around, and then Noel Olson would stroll up, you know, to the previous movement and be like, all right, I guess I gotta go again. So crazy to watch. Yeah, what so like we're kind of nearing the end of the episode here. What has come up for you in this episode? Like, is are there any new thoughts related to this stuff? Is it more just like you're ready for the next year? Where are you at related to this conversation?
SPEAKER_02:Yeah, I mean, I think I'm taking a lot of experience that I didn't want from this year, right? Like I bad performances, bad headspace, things like that. Like these aren't things that I wanted, and these are things that I I got this year. So I'm taking those forward and you know, maybe call it a goldfish memory of, you know, I'm I'm gonna start this season reminding myself that I've been a six-time CrossFit Games athlete, and I have it in me to do that, and I I still have that level of drive. Um and I think just kind of taking the pressure off this year. I think from the open through rogue, it was just like I added another layer of pressure that just I don't think was necessary internally, and I think that's you know part of being such a high-level athlete and wanting to have such high expectations. Yeah, I mean, I think as humans, you know, failing and learning from mistakes and you know, negative experiences build us more, help us grow more. So I want to go into you know these next few weeks and this next year, kind of with that mindset.
SPEAKER_06:Growth is painful and we learn it. Learn it personally, first and foremost. In my new office, there's an Echo bike that I just bought. That's right there. I'm not gonna tell you guys my first altitude RPMs from my workout. I will not. Maybe after I improve it, I'll show the spreadsheet. But growth is painful, and no one knows that more than the people listening to this podcast. Even the fun stuff, the back squats. How much does it burn to stand up the 12th rep in set three of your three by 12? How much does it burn to you know do your farmers' carries? And then obviously the crossfit and the the you know monostructural conditioning and all this stuff, it's so painful, but it's so second nature because we know what the result is on the other side of that thing. And I mean, I'm personally like I'm working from home now. I mean, I'm there's like a little like pool house on our rental off to the side, so I get to like walk 10 feet to my office every day. But when we build our new house, my office is gonna be in the garage gym, which is gonna be sick, by the way. But like I don't I don't know if I like it, but I'm also I also know again that that the the growth is discomfort, which is how I end up in the place that I want to be. I mean, you're in a you're in a situation right now where I'm sending you three meeting invites a week and you've got deadlines, you've got all of this new stuff, you're working with a consultant group on sales and marketing things. And at first, you create the narrative of like maybe this isn't fun or I don't like it, but then you remember again that if you're going to grow, this is literally exactly how it feels. Yeah. It's just different when you're not in the gym. And if you apply the like, okay, what did I learn? What could I do like a tiny bit better the next time? Could I arrive with a certain headspace? Whatever it is, those are the lessons that I learn in the gym that then honestly dictate who I am outside of the gym in life, and the reason why I continue to do this and will continue to do this because it's almost bigger than that. And it's the same thing related to, you know, flying all over the damn country and flying over to Scotland and a lot of jet lag and a lot of vitamin C pills, and sometimes they work and sometimes they don't. You know what I mean? Yep. Like you end up coming out the other side with a level of perspective that you could not have had otherwise. And I would even push back a little bit on the goldfish mentality part of like, we will eventually look back on all of this and be like, wow, that was like, yeah, like we learned so much from this.
SPEAKER_02:Yeah.
SPEAKER_06:Because I I know that I did. And while I was trying to figure out the best possible way to program for you throughout all of this, part of what I learned was there is a, as a coach, there is a boundary related to this. And I've lost multiple athletes already in my career based on that. And I mourn the personal relationship, I would say, more than anything, but I don't regret it.
SPEAKER_04:Yeah.
SPEAKER_06:I don't regret those decisions of being like, I am going to change the way that I coach and the standard of my coaching and my ability to help another person because the public says so-and-so follows my program, therefore I get 10 more subscribers or something like that. I just know that I can't live with that version of myself. Like I've tried to be the like, you know, everything must be bigger and better all of the time business owner. And it just, it just isn't me. But you can't figure out any of that stuff without, again, hopping over the fence and living on the other side and then being like, I don't like this grass. It's actually not green. I'm going back, I'm going back to the other side.
SPEAKER_02:Yeah. I think uh just kind of one last thing to add to that. It was also me taking ownership of like my situations. Like there were, you know, in personal life and whatever, there's there's times where I was very unhappy, and I can tell I'm just kind of like spinning the wheel a little bit. So it was taking ownership of those things and accepting that like, you know, I am going to change things and it's time. Like my nervous system is telling me that I need to make a change. And for me, there are a lot of big changes recently. And I think buffering that with the right mindset of like, yeah, I'm adding a lot of new things that are huge adjustments for me, adding meetings, adding more computer time, screen time, things like that. But my accepting that and again, the right mindset of like, this is good for me, this is challenging me. That's it's been kind of a game changer lately of like, I know I'm adding, you know, more time than I've ever probably spent. Spent on my computer even in college now. So it's it's helping me like find some enjoyment in that and just reminding myself that the challenge is good and this is for my future. So, you know, it's kind of that natural transition for me of like I'm getting older. You know, again, competing will have an expiration date. It's not right now, but you know, I need to start, I need to start having that transition like ready to go.
SPEAKER_03:Right.
SPEAKER_02:For when it comes, I need to feel comfortable with what I'm I'm moving into next. Feel ready.
SPEAKER_06:Yeah, for sure. Final thoughts for me 2025. Whoa. Personal life, professional life, the whole deal. It was a it was a wild ride, and maybe we can we can end the year with a little bit more of, you know, I I people make fun of the like end of the year recap and New Year's resolutions. I like it. I like a turning of the page. I like uh again the narrative to build around, you know, getting excited for certain things and open prep will start on January 5th, which is cool. Um, so we kind of get we kind of get that like, all right, here we go. Yeah. Starting this thing over again, that sort of deal, which is cool.
SPEAKER_02:Yeah, I think with a lot of the changes, honestly, for a like our whole misfit team, really, we kind of get that fresh start a little bit before the new year, which I think helps us kind of get that momentum rolling and again continue to deliver programming that you know our community enjoys and that it challenges them. So I think a lot of the change that's happening right now is has been quick, but is going to be really, really positive in the long.
SPEAKER_06:Yeah, for sure. Agreed. Did we do it?
SPEAKER_02:Yeah.
SPEAKER_06:Thank you for tuning in to another episode of the Misfit Podcast. If you would like to support the podcast in a direct way, head to gorilla mind.com. Use the code word misfit. Yeah, I I uh we'll I'm just gonna keep showing you guys this because this is kind of helping me with uh the chaos in my life currently. And then soon enough, I'll talk to you a little bit more about the uh amazing fish oil or Gorilla Mind Calm when I calm down, if that ever happens. If you're looking for affiliate programming, head to teammisfit.com, click on the sign up now button. You get two weeks for free at any of our program partners, or if you want to sign up for the site, there is no free trial there, but you can email me, coach of misfitathletics.com, and I will send you that free sample. You can also head to the link in bio on our Instagram uh for training camp at CrossFit Roots, Boulder, Colorado, January 30th to February 1st. Great open prep and quarterfinals prep style camp. And then if you're looking for our programming, if you've made it this far and you're not following our programming, you're nuts. Strive e fitter, get on there, join the telegram group. See you guys next week.
SPEAKER_01:All right, you play take bunch of misfits. You're a scrappy little misfit.
SPEAKER_00:Biggest bunch of misfits I've ever said.