The evolution of CrossFit Games programming tells us everything about what elite fitness truly means. In our deep dive into the 2025 CrossFit Games workouts, we uncover how traditional movements executed at extraordinary levels continue to define the sport's pinnacle.

This breakdown reveals fascinating patterns: running dominated as the most programmed movement (appearing three times), while foundational gymnastics elements like toe-to-bar, handstand walks, and bar muscle-ups created appropriate tests without relying on exotic skills. The weightlifting components showcased remarkable strength standards – numerous men squatting over 500 pounds and women exceeding 300 pounds, often after completing grueling previous events.

What stands out most is the time domain distribution, with 67% of events lasting under 10 minutes and only one true endurance test. This pattern has remained consistent throughout CrossFit Games history (62% historically falling into the short time domain), suggesting that the ability to repeatedly perform at extreme intensity levels throughout a weekend defines elite fitness as much as any single capacity.

The programming brilliance shines in workouts like "Running Isabel," where the perfect combination of running and snatches created just the right challenge, with athletes making strategic decisions about when to break sets while battling visible hypoxia. Similarly, the "Albany Grip Trip" combined 2000 meters of running with 60 heavy deadlifts and 550 feet of handstand walking – a combination that would seem impossible to most, yet was completed in around 11 minutes by top competitors.

For CrossFit enthusiasts at any level, the takeaway is clear: mastery of fundamentals across varied time domains is the path to fitness excellence. Even at the highest levels, it's not about specialization in exotic skills, but rather expressing basic movements with extraordinary intensity, efficiency, and capacity.

Ready to elevate your own training? Follow Misfit Athletics programming at Strivee or Fitter through the link in our bio.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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What happens when you're at the pinnacle of your sport and suddenly your body betrays you? Seven-time CrossFit Games athlete Paige Semenza takes us through her remarkable journey of injury, adaptation, and triumph that culminated in her best Games finish yet—despite training through debilitating back and shoulder injuries.

The conversation starts with Paige revealing the moment in April 2023 when she felt that dreaded "pop" in her back during a deficit deadlift, just weeks before semifinals. Rather than surrendering to circumstance, she and her coach completely reimagined her training, focusing exclusively on pain-free movements while bringing maximum intensity to whatever limited exercises she could perform. Remarkably, this approach carried her through qualifications and to a ninth-place finish at the Games.

Just as her back issues were resolving, Paige encountered a devastating rotator cuff injury that severely limited her ability to perform pressing movements and pulling gymnastics—cornerstones of competitive CrossFit. Through cortisone shots and modified preparation, she navigated a grueling schedule of competitions while her body was screaming for rest.

What makes this episode truly special is Paige's raw honesty about the mental toll of training through injury. "I felt like a different person," she confesses about competing at World Fitness Project while physically compromised. The rebuilding process that followed—focused on conventional strength movements and patient progression—reveals profound insights about fitness development that challenge the "more is better" approach.

Perhaps most inspiring is Paige's philosophy on consistency: "I'm going to give myself grace when I show up, and whatever I can give that day, I'm going to be proud of." This balanced approach has enabled her to maintain progress through immense challenges and eventually return stronger than before.

Whether you're a competitive athlete or someone navigating your own fitness setbacks, Paige's journey offers valuable lessons about adaptability, mental fortitude, and the power of showing up day after day—regardless of circumstances.

Ready to train like a Misfit? Our free trials are available on Strivee and Fitter for a limited time. Experience our programming and join our community of dedicated athletes working toward their own breakthroughs.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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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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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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When it comes to supplements, the fitness industry is flooded with products promising everything from superhuman strength to rapid fat loss – but which ones actually deliver results? In this comprehensive breakdown, we cut through the noise to reveal our evidence-based tier list of supplements that truly work.

We start by establishing the critical foundation: supplements should only enter the conversation after you've dialed in the fundamentals of nutrition, sleep, and training consistency. No pill or powder can compensate for poor habits in these areas. With that crucial disclaimer in place, we dive into our S-tier supplements – the elite options with the strongest scientific backing.

Whey protein earns its top-tier status through its complete amino acid profile and superior digestibility, while creatine monohydrate stands as one of the few supplements with an "A" rating for strength improvement. Caffeine proves its worth through consistent performance enhancement, especially for power output, while ashwagandha emerges as a versatile adaptogen that simultaneously reduces cortisol while improving testosterone levels and athletic performance.

As we work our way through the A, B, and C tiers, we explore supplements like beta-alanine, vitamin C, spirulina, fish oil, and magnesium – explaining their benefits, optimal dosages, and the specific situations where they provide the most value. Throughout the episode, we emphasize that supplementation effectiveness varies dramatically based on individual factors like diet, lifestyle, geographic location, and personal physiology.

Whether you're a competitive athlete looking to optimize performance or someone simply wanting to make smarter choices with your supplement budget, this episode provides the science-backed guidance you need to separate marketing hype from genuine results. Ready to transform your approach to supplementation? Listen now and discover which supplements deserve a place in your daily routine.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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Strength, endurance, and adaptation converge in Misfit Affiliate's The Wolf Phase, inspired by Herb Brooks' famous quote "the legs feed the wolf." This special edition podcast dives deep into the programming philosophy that prioritizes back squats and running as foundational movements for developing well-rounded fitness.

The conversation explores how alternating heavy back squat days with metabolic conditioning creates a powerful stimulus across all energy systems. Drawing on decades of coaching experience, the hosts break down the thoughtful programming structure that serves athletes across all skill levels - from beginners learning movement patterns to experienced CrossFitters pushing their limits. The beauty lies in how this approach accommodates everyone within the same class framework while delivering appropriate challenges for each individual.

What makes CrossFit truly effective? The hosts offer a compelling explanation of how workouts simultaneously tax all three energy pathways while incorporating bodybuilding-level rep schemes. This creates what they call "the alchemy and magic of CrossFit" that produces results impossible to achieve through segmented training alone.

For coaches and gym owners, the podcast offers valuable insights into programming philosophy, class structure, and the importance of initiative in translating good programming into exceptional results. The hosts emphasize that while the program works with minimal coaching input, it becomes "wildly effective with really proactive, quality, initiative-taking coaching."

Whether you're a coach looking to better understand programming rationale, an athlete curious about the "why" behind your workouts, or a gym owner considering programming solutions, this episode provides a master class in fitness program design from experienced practitioners who've spent years refining their approach.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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What does it take to transform from promising talent to elite competitor? For Erica Folo, the answer lies not in the gym, but between the ears.

Erica's journey began as a sprinter who was drawn to CrossFit after spotting a "jacked" teammate who was secretly training at a local box. Despite her initial assessment of the warehouse gym as "looking like a jail," she found herself immersed in the community. Natural talent quickly became evident, leading to a CrossFit Games appearance as a teen in 2018.

Then came the unexpected plot twist – a departure from serious training during university years where partying took priority over PRs. It wasn't until 2022 that Erica returned to competitive fitness, initially joining a team before surprising herself by surpassing her teammates' abilities. The physical capacity was always there, but something was missing.

The breakthrough moment came during a brutal mental breakdown at the 2024 Syndicate Crown semifinal. Despite impressive early performances, Erica describes entering the final day convinced she would fail: "I could tell you I lost the last workout before it even started." That painful experience catalyzed a transformation in her approach to competition.

Fast forward just months later, and we witness a completely different athlete mentally. Describing her approach to a crucial qualification event, Erica reveals: "My brain was just literally shut off... when I'm able to shut my brain off and literally just complete the work, knowing what rep scheme I'm going to do, that is the key for me."

Now deliberately seeking uncomfortable training scenarios that trigger her ego's resistance, Erica builds bridges between her exceptional physical capabilities and a developing mental game that could propel her to the sport's highest levels. Her story reminds us that the greatest battles in fitness are often fought not against weights or workouts, but against the limitations we place on ourselves.

Want more insights on developing your mental game for competition? Subscribe to the Misfit Podcast for weekly conversations with the sport's most compelling athletes and coaches.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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What would happen if you decided that something was possible instead of impossible? Brandon True's remarkable transformation from struggling CrossFit athlete to two-time semifinals competitor provides a compelling answer to that question.

Brandon's journey began with a casual bet against two 40-year-old CrossFitters who claimed they could beat him in a workout. His competitive spirit ignited, Brandon dove headfirst into CrossFit with the ambitious goal of reaching the CrossFit Games. Little did he know the mental and physical challenges that awaited him on this path.

The turning point came after his first semifinals appearance in 2023, where he finished near the bottom of the field. "I felt like I didn't belong there," Brandon reveals, describing both his performance and physical appearance compared to other competitors. This painful experience became the catalyst for profound change. Working closely with coach Drew Crandall, Brandon embarked on a comprehensive transformation that addressed everything from his nutrition to his mindset.

One of the most fascinating aspects of Brandon's story is his battle with self-limiting beliefs. Despite being exceptionally strong – with impressive numbers in cleans, squats, and deadlifts – Brandon struggled with movements like snatching. When faced with a heavy Isabel workout during qualifying, his initial reaction was "I can't do this." Yet through a powerful mindset shift and targeted coaching, he completed what he thought impossible, proving that many performance limitations exist primarily in our minds.

Perhaps most remarkable was Brandon's transformation in running workouts. After finishing last in a running event at his first semifinals, Brandon made a life-changing decision: "I will never come in last place in a running workout again." Through dedicated aerobic development and mental toughness, he turned his greatest weakness into a competitive strength.

What's your impossible challenge? What would happen if you simply decided it was possible? Take inspiration from Brandon's journey and discover what might be waiting on the other side of your self-imposed limitations.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

If you'd like to join the Misfit family and get fit head to the link in our Instagram bio to get started today.

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Imagine training for years but never truly reaching your potential. This episode reveals why linear progression—the simple concept of systematic improvement—might be the missing piece in your fitness journey.

We begin by introducing "The Ramp Theory," a powerful visualization tool that explains why so many athletes fail to progress despite consistent training. Picture yourself as a cyclist facing a massive jump. Starting at the bottom with no momentum leads to failure; beginning high on the ramp with enough runway creates the momentum needed for success. This metaphor perfectly captures how proper progression sets you up to surpass previous limitations.

What makes linear progression so effective is its versatility across all training domains. For strength work, we explore multiple variables beyond simply adding weight—increasing reps, sets, improving technique, or manipulating rest periods. We share specific rules for accessory work that prevent plateaus and build sustainable progress. Machine-based conditioning offers perhaps the clearest application through the Gears Matrix, allowing precise improvements in pace, wattage, or RPMs across different energy systems.

The conversation takes a fascinating turn when we discuss applying these principles to metcons, skill work, and even mobility. By identifying specific variables to track and improve within complex workouts, you can continue progressing where most athletes plateau. For gymnastics and technical movements, we emphasize breaking skills into component parts and progressively checking more boxes over time.

Perhaps most importantly, we address the mindset needed for long-term success. The athletes who consistently improve year after year aren't necessarily those with the most natural talent—they're the ones who understand that progress comes from small, consistent improvements accumulated over time. They prioritize proper technique over ego, building foundations that support continuous growth rather than chasing short-term numbers on the whiteboard.

Whether you're struggling with plateaus or simply want to maximize your training efficiency, this episode provides a framework that works for athletes at any level. Tune in to discover how to create momentum in your training and finally break through barriers that have held you back.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

If you'd like to join the Misfit family and get fit head to the link in our Instagram bio to get started today.

Misfit Athletics Programming:
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https://misfitathletics.fitr.training/t/misfitathletics/

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