In this episode of the Misfit Podcast, Drew and Paige walk through Open Prep / Phase 3 — what it is, why it’s structured the way it is, and how athletes should actually execute it.

They cover:

• How to choose the right program and track
• Why stimulus matters more than chasing scores
• How to use gears, instructions, and athlete IQ properly
• Mandatory vs non-mandatory work (and how to personalize)
• The role of accessory work, volume, and repetition
• Why buying into the narrative of Open Prep actually matters

This episode is part programming breakdown, part coaching philosophy — and a reminder that execution, not just fitness, determines results.

If you’re heading into the Open, Quarterfinals, or just want to train with more intention, this is required listening.

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This week’s Misfit Mind is a reminder that progress isn’t found in novelty, it’s found in consistency.

Inspired by a quote from investor Howard Marks, this episode breaks down the trap of constantly starting over: new programs, new routines, new plans, all chasing the feeling that this one will finally be different.

Whether we’re talking about training, business, relationships, or life, the hard truth is the same:
It’s always going to be hard.
It just doesn’t have to be start–stop hard.

In this episode, I unpack:

• Why jumping from “bus stop to bus stop” kills long-term progress
• How dopamine, beginner gains, and shiny objects keep us stuck
• Why staying on the path is harder, and why that’s the point
• How to use past consistency as proof you can stay the course again

If you want to enjoy the view, you’ve got to keep climbing.
Log the hours. Stay on the path.

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In this episode of the Misfit Podcast, Drew and Paige unpack why most people struggle to change — even when they want to — and why motivation alone almost always fails.

Using the Tiny Habits framework, they talk through:

• Why starting smaller actually leads to bigger results
• How identity changes before outcomes do
• The role of trust, reassurance, and celebration in behavior change
• Why “helping” friends and family often backfires
• How to build habits without judgment — for yourself or others

This episode is especially relevant during the holidays, when conversations about fitness, nutrition, and “getting back on track” are unavoidable.

If you’ve ever felt overwhelmed by trying to do everything at once — or frustrated watching someone you care about struggle — this one provides a better way forward.

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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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In this episode of the Misfit Podcast, Drew takes a deeper dive into this week’s Misfit Mind post through the lens of Finite and Infinite Games by James Carse.

Most people don’t fail from lack of effort.
They fail because they need the work to end.
Using examples from training, sport, business, and creative work, this episode explores the difference between playing to win and playing to continue—and why applying finite expectations to infinite pursuits leads to burnout, frustration, and unnecessary quitting.

Rules change.
Bodies change.
Life changes.

If you’re still playing the game, adaptability isn’t optional—it’s the whole point.

This is a short-form, reflective episode meant to challenge how you frame progress, setbacks, and long-term growth—and to remind you that the goal isn’t finishing. It’s staying in it long enough to matter.

See you there, Misfits.

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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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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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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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We launch a short-form Misfit Mind and dig into why chasing approval undermines progress, while building substance creates steady gains. From blue-collar brilliance to gym vanity traps, we argue for identity over image and community over novelty.

• optics versus substance across upbringing and training
• why skills and gear can’t replace GPP
• the emotional cost of keeping up appearances
• program hopping versus long-term commitment
• using “do it for you” as a daily filter
• how community deepens when we drop the shell

Brought to you by GorillaMind - Use the Code Misfit

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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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We lay out a seven-week “stimulus bomb” phase that aligns coaches and members around five by five back squats, pulling gymnastics, and a smart rowing bias, all aimed at real adaptation and Open readiness. We explain the why, show how to coach it, and offer flexible tools for holidays, engine work, and competitors.

• Five by five back squats as the universal strength driver
• Coaching neutral spine, bracing, stance, and glute activation
• Personalising squat style to anthropometry without losing depth
• GPP lifts in metcons to test strength under fatigue
• Pulling gymnastics through hollow and arch shapes
• Logical progressions from strict capacity to kipping efficiency
• Rowing bias, zone 2 strategy, and machine rotations
• Holiday-friendly swaps and keeping lift-only days intact
• Engine add-on structure and Sunday long slogs
• Competitor Extras tied to class for retention and readiness

Head to gorilla mind.com forward slash misfit or use the code word misfit at gorilla mind for checkout. You support the podcast and save money at the exact same time.
You can get started for two weeks for free by going to teammisfit.com, click on sign up now, StreamFit, SugarWod or PushPress. You can also email coach@misfitathletics.com for a two-week PDF preview.

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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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A stronger engine won’t save a weak strategy. We unpack the Athlete IQ triangle—mind, body, and experience—and show how smarter decisions, realistic expectations, and consistent recovery convert raw fitness into reliable performance. We start with the mind: maturity built from tiny habits, patience to trust the timeline, expectations that stretch without delusion, and dedication that actually fits your life. If the goal demands three hours of training and nine hours of sleep, we talk about how to close that gap or change the horizon, and how a supportive circle makes the heavy lift possible.

Experience is your competitive edge. We turn daily training into data by tracking warm-ups that unlock better bar speed, pacing that holds under fatigue, and break points that save your grip. You’ll learn to spot patterns from CrossFit history and apply the OODA loop—observe, orient, decide, act—to make mid-workout adjustments that outpace your rivals. When you iterate faster, you win the quiet battles that decide the leaderboard: transitions, sustainable splits, and efficient movement choices.

Body is where belief meets stimulus. GPP expands the ceiling, strength lowers effort at the same output, and skill practice sharpens neurological efficiency under fatigue. Then we zoom into the other 23 hours: sleep, food, and downtime that create supercompensation. If you’re always on, you’re never fully on—turning it off is a performance skill. We close with a coach–athlete pact: both sides go as far as the other. When commitment is matched and the triangle stays in balance, results compound week after week.

Hit play to raise your Athlete IQ, then tell us where you’ll level up first. If this helped, subscribe, share with a training partner, and leave a quick review so more athletes can find the show.

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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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