Latest / Misfit Podcast / 2027 Season Baseline Testing: Phase Zero - E.408
Transcript
- @misfitcoach: Good morning, Misfits. You are tuning into a special edition Misfit podcast. We've finally done it. You've made it. The 2027 season program gets started next Monday, July 27th with phase zero. Phase zero, what does that mean? You would assume that it would be phase one. It's not phase one. we do five weeks of baseline testing every year before we get started with phase one, phase two, and phase three. and @paige_semenza: Crazy. @misfitcoach: By popular request, I've gotten quite a few emails and DMs. we will be turning the free trials back on, like we always do at the beginning of a phase. So if you are jumping into the program now, you will get to see. I would say if you signed up like Friday or Saturday, basically, you get to see the entire first week there. and and kind of make this make the decision about whether it's right for you. For the people that are already on Fitter, you sons of guns. You are not gonna have any programming show up. Just a nice little note from Paige and I that says cancel your account and sign up for the comp bundle. a lot of you that are already on the comp bundle have been messaging me. You're good. Like stay there. It's most of our customers, but we got the stragglers that signed up originally on MFT Hatchet or Masters, and those @paige_semenza: You @misfitcoach: create a separate leaderboard, which we don't want. And we really felt like phase zero was if you're gonna have any time where the leaderboard matters very specifically, it's phase zero. I think comparison as the thief of joy is taken out of context a lot. comparison matters in a sport where you're racing other people. so we'll tell we'll get there. We'll we'll talk about that. But MFT, Hatchet @paige_semenza: Yeah. He @misfitcoach: Or masters subscription, not the program you're following. That subscription, that name of your subscription. If you go into your inbox on Fitter and scroll all the way to the top, it will tell you what you signed up as. Cancel that, sign up for the comp bundle. If you feel like I got screwed, I just paid, I don't want to pay again, email me, coach at misfitathletics.com, and I will prorate your refund. So you'd be good to go. Don't worry about that. So Monday, July 27th is the official like end date. Of any of those other leaderboards going on there. So make sure you go in and get that taken care of. This episode of the podcast, along with all episodes of the podcast, are brought to you by GorillaMind. You can go to GorillaMind.com forward slash Misfit use the code word misfit at checkout. You will save on the best supplements in the game and you will support the podcast. One thing that I didn't know, so it's not a product of the week, it's a feature of the week. I love this stuff. I like using one credit card or one airline so that you can really like get all the free shit basically. when you buy all of your supplements from one place, normally like you'd be missing out on, well I can get this one like unique thing on Amazon for a couple bucks cheaper, whatever. and it comes out in the wash. When you I logged in the other day and had to do a larger order. I had to do @paige_semenza: Mm-hmm. @misfitcoach: Two-way protein and two pre-workout. because I was running out of the non-STEM. I basically use that daily. That's the nitric. I got all of them for free because I had so many points. Yeah. Like when you're signed in and you go to check out, it tells you like the dollar amount that you have in rewards from them. So you get the discount from us, we get a kickback, you support the show, and you get rewards dollars. @paige_semenza: Whoa, whoa, that's Christmas right there. @misfitcoach: And I'm the kind of person who likes to like rack that shit up and then you know, really use but so I got I don't know, hundred and fifty dollars worth of supplements, something like that for free. just because I do that. And and again, like I asked them to partner, not the other way around, because I based proper on @paige_semenza: Yeah, holy crap. @misfitcoach: Derek, more plates, more dates, Gorilla Mind, all that stuff. I've told the story a few times, so I'll tell it again. But the rewards program's pretty insane. and I don't buy like an egregious amount of stuff from them. You know what I mean? I buy, you know, I I use their pre-workout, post workout, the energy drink, basically like that sort of stuff. So just just kind of a kind of a cool feature there. So gorilla mind.com forward slash misfit or use the code word misfit at checkout and @paige_semenza: know. Are you there? Oh boy. @misfitcoach: If you order a bunch from them, check in on the rewards program. All right. shout outs of the week. Page, do you have a shout out of the week for this week? @paige_semenza: yeah, honestly, I'm just going to shout out to everybody that put in for the apprenticeship application. it's not easy putting yourself on a camera and talking to two people that you, you know, listen to YAP weekly. So, you know, shout out to you guys for, know, doing that and showing how much passion you have and how much love you have for what we do. Because again, like, you know, small business, like this is, that's what keeps us coming back and doing this. So, you put out there for them to ask us questions and stuff like that, which people have asked a lot of really good questions that I'm excited to dive into with you. @misfitcoach: So I actually am thinking we might do a podcast and answer the questions. Cause they're really good. They're really good. yeah, yeah. I I was gonna say that I have two shout outs of the week, but now I have three. I just have to like piggyback on that. I was I was really impressed with the with the like @paige_semenza: Yeah, there's a ton of questions. Yeah. @misfitcoach: Probably mostly like that first layer is just the vulnerability to do it, because I guarantee you there were quite a few people who wanted to do it that didn't for that specific reason. And again, the like rites of passage thing that we referenced in some of the content, some of the emails that we sent sent you guys, like that stuff really matters. That buy-in really matters. And you could tell that there were people who and and this is not held against you in any way. This actually might be a plus. @paige_semenza: And yeah, right. @misfitcoach: There were some people who were really nervous at the beginning of the video. But they did it anyways. And that's what we need, right? Like the content was still there, still got really good answers. So I totally agree. I was I was really impressed with that. okay, so shout out number one. this is a long time coming. but if you're gonna if you're gonna get an honorary PhD from the Misfit Institute of Training, then it's gonna take a long time. But Ashley Drabicke. @paige_semenza: Yeah. Yep. Yeah @misfitcoach: Just the translation of all of the layers that we are trying to drop with our content, with our programming, the year-over-year stuff, how bitch work goes into intervals, goes into metcons. she just understands what we're trying to accomplish and she works really hard in the gym. but then also takes the time to write out the things where she's like, okay, so I've gotten better at this. And this is how I've done it. And like this is how it was explained to us. And when you get that level of buy-in, like she would be the example being set for, okay, I think if someone has competitive aspirations, they should have a remote coach. And I know that that's not doable for every single person from a financial aspect. but if you were gonna try to go it quote unquote alone, if you were gonna get the subscription. @paige_semenza: Yeah. @misfitcoach: the amount of interaction that she does and obviously she consumes the information. it's just really cool to see. So I think she's, you know, messaged us quite a few times. She's made a few posts like this in Telegram. And I won't say who the other person is, but this is only the second honorary doctorate I've ever given out. So congratulations. just just really cool to see. Like like @paige_semenza: Yeah. Yeah It is. It's nice to like when people really like from, you know, obviously I've done it at our high level of competing and I've been deep into the program and then got into the programming side of it. But like when you can see an athlete understand the layers of it, like the complexities that we do put into the training and they can actually like go talk to a brand new person and explain the flow of Misfit Athletics. Like that just shows how much you've embodied the training itself and the philosophy that we. we share with everybody. So it is cool to see that in one of the fittest moms probably out there. I don't know. It's gotta be. @misfitcoach: Yep. So I don't think I have this backwards, but I'm pretty sure that she is used as a translator for me. Like people will be like, what the hell is he talking about? And she will tell people. And like part of that is like a misfit inside joke. Part of it is actual reality, because I like to riff on the podcast. But if I were to re explain myself every week, knowing that there's like @paige_semenza: Yeah. @misfitcoach: roughly five hundred people who listen every single week, I think that would become incredibly redundant. like that's one of the things where like when I I when I was younger, I would listen to like, you know, athletes or you know, actors or directors that I really liked on Rogan's podcast. And it was just like @paige_semenza: Mm-hmm. Yeah. @misfitcoach: If I hear this story again, I'm gonna start crying. Like I can't, it's like the same podcast every week, like that kind of thing. So I'm trying not to do that. and it's actually something that I do too much, like just as a human. I get excited about things and my wife's like, yeah, I've never heard this before. but so I do think that I I'm pretty sure if I remember correctly, like the people that come in eventually find their way to a few people. @paige_semenza: Yeah. Mm-hmm. You @misfitcoach: Within the community, that can translate what the fuck I'm talking about. okay. Shout out number, we'll call it 2.5. Paige, I'm gonna put you on the spot. Are you ready for this? Paige told me last week that she has never done phase zero and that she is going to try to participate with you guys in phase zero. @paige_semenza: Yeah. boy, sure. OK. man, you really put me out there. I can't hide now. I can't hide, guys. Yes, that is true. @misfitcoach: Yes. I made an I made a note when you said it. I was like, I gotta do it. I gotta do it. It what it's crazy though, like we've done this now, I don't remember how many times we've done it, probably four or five times in that range. I would say maybe this is like the fifth year, and you've always been training for the games and going to the games. And that's actually part of where phase zero came from. We'll get to that in a second. @paige_semenza: Yeah. Yeah. Yeah. @misfitcoach: But I just think it would be, I mean, you've like you've never like you've probably haven't done like half of these workouts. so it'd just be cool to to for you to be able to go in and do that and kind of interact with the community a little bit more, that sort of thing. So shout out slash call out of the week is his page. All right. All right. So we're gonna start with the 2027 season preview. @paige_semenza: No. Yeah. Coming back, guys. @misfitcoach: Big asterisk here. There's a rumor that the open's gonna be earlier this year, which means the pages and pages of notes and spreadsheets that I have might once again be lit on fire. luckily I enjoy doing that. If I didn't enjoy doing that, I'd be much more upset about it. so we're gonna preview phase zero and phase one only, because I don't want to give you guys a bunch of information on dates and movements and all that stuff and then have it not actually be true. @paige_semenza: Mm-hmm. Cool. @misfitcoach: So we'll continue to do that over the course of each one. So when we talk about phase one, the final week of August, we will preview phase two as well. We'll tell you guys, okay, here's the progression, here's what we're thinking. So phase zero, like I said, Monday, July 27th, it's five weeks long. The final week starts on August 27th. the history behind phase zero is one of those things where it's not the reason that we do it, but it's where it came from. So some of the b basically the games athletes would reappear at some point in like September, maybe we'll call it. they took their week or two of rest, they did their cherry picking. We did some like, okay, you can do some bodybuilding and some jogging, whatever it is. And they make their way back and They enter into this weird, like, do I like the from a remote coaching standpoint, like am I starting them on phase one, even though we're halfway through it or almost done? do we create a different, you know, sort of program for them? we found that the truly one of one personalized program is hard for a lot of high level athletes being put on that island and like I have no one to talk to about my programming other than my coach. No training partners, just all that sort of stuff. so really it was like, what are we gonna do with this time? And I I remember when we would do like a longer variation of the off season blocks, but to me they felt like they were dragging on too much. There wasn't room for three of them and the two really long ones just people were getting bored with with how things weren't changing up. So it was like, what do we do during this period of time? @paige_semenza: Mm-hmm. @misfitcoach: And one of the issues with phase one is like we come back around and we don't have the data that we need to make the decisions that we'll reference later in this podcast. So it's like, okay, why don't we try this? And then like maybe just one of those things where it's like a happy accident. Like I think it's a really strong feature of our programming. We get proof of concept. Athletes keep getting better every year. They get to update their numbers. they get to practice competing at a point in the year where it's not too stressful. That sort of thing. So that's the history of where phase zero came from. And we've done different iterations. We've done it a little bit shorter. We've done it a little bit longer. We found five weeks is kind of that sweet spot. We had years where there were multiple tests in a day. which like f especially for some of the some of the bitch work stuff that we're asking for, honestly is a level of intensity that's not realistic within the sport. Like, @paige_semenza: Mm-hmm. think we've balanced it out a lot. @misfitcoach: Like you're not gonna hold whatever sixteen hundred cals per hour for sixteen minutes straight, right? Like if they were to to just to do something like a cube test without the rest. So we've kind of landed on that sweet spot of having the opportunity to hit one of those lifts and hit one of those conditioning pieces per day, and then we'll kind of just talk about the rest of it. But that's where phase zero came from. and I think it's a pretty cool, pretty cool feature of the program. @paige_semenza: Right. Yeah, mean, it's like you said, like getting to compete in like a low stakes environment, I think is, you know, kind of a fun way to approach a new phase, like a new season in a sense that like, you know, you're just kind of shooting the shit with your friends, like in Telegram, it's another. @misfitcoach: Yeah. Yeah. @paige_semenza: Part of the season where we get to rally the community together and really buy into misfit athletics, not just the CrossFit season, but just kind of misfit itself. And I like that. @misfitcoach: Yeah. Yeah, for sure. Me too. So baseline testing is centered around one rep max lifts so that we have the information for percentages. I have more to say about that, but I keep I keep trying not to jump into the topic while we're doing the overview and I keep jumping into the topic. And then misfit benchmark workouts, metcons and monostructural stuff. Phase one is eight weeks long. That starts on Monday, September fourth, and the final week starts on Monday. @paige_semenza: Preview. @misfitcoach: October 30th. the biases for phase one, back squat, one rep max, squat clean technique, clean and jerk volume, our sports specific focus are going to be power snatch, toe to bar, muscle up, zone two rowing, aerobic bike, the return of tour to misfit inside of an actual phase, and anaerobic running. And then I just had the note that they might move the open to earlier. to stretch the season out a little bit longer. I have no clue whether that's true or not. I am ready for both scenarios. it honestly it would be cool to to be able to do like a like a full prep for for the different things, like because they kind of jam everything together so closely. I think athletes would perform better with a full prep for for specific stuff, but we'll see where that goes. So phase zero. @paige_semenza: video. Right. @misfitcoach: I told Paige before we started, one of the things I try not to do is repeat the exact same podcast episode. So I go back through my notes for phase zero podcast in previous years and just try to think of a different angle to look at it from. So we're going to talk about how to execute kind of the instructions for phase zero in the order of priorities for phase zero. So number one is benchmarks. These are our number one priority. There are 12 MAT cons and 13 mandatory bitchwork tests. 12 plus 13 is 25. Five weeks times five days is twenty-five. And we are alternating. And I think that's important. Doing those bitchwork tests back to back to back to back is a problem. Like is a real problem. so yeah. @paige_semenza: Cool. If anyone could guess what week one day one is, like, give you a virtual high five. But you guys know week one day one is always the tone setter. Yeah. @misfitcoach: Yeah. You guys know what it is. Yes, it is it is a tone setter. is week one, day two, the original? The OG? Okay. Yeah. So we start off with yeah, we start off with a super fun monostructural test. I think you guys know what it is if you remember from last year. And then the next day we go to something that I would consider to be a little bit more fun, quote unquote. @paige_semenza: Yes. The Metcon, right? Yes. @misfitcoach: the original misfit benchmark. so this concept of our day being centered around a workout takes us all the way back to our roots. I did not have what's what's really intriguing about this is is back in the day the athletes didn't have the athlete IQ to use the fitness that they generated from going really, really hard once a day. and I'm not saying that that's the right thing to do year round, but you get really good at showing up and putting your head down and working extremely hard and then being kind of being done with it and recovering, which I think was probably one of the reasons why, like maybe from an aesthetic standpoint, I know everyone was was terrified of bread at the beginning of CrossFit, but like I think people were better at recovering, maybe. back then just because of the idea of how much volume and how much time you're not doing stuff matters quite a bit. So this really takes us back to our roots. And the way that we evolve from that is back then warm-up wasn't amazing, strategy wasn't amazing, cooldown wasn't amazing. So we bring those elements in. We warm up incredibly well for this single test. We strategize well. We probably have times and notes from previous years. if you're new, feel free to go right into Telegram and talk talk to people about it. But also there is a rite of passage in figuring these workouts out. And it's motivating too, because someone who has a better athlete IQ than you that isn't as fit as you will beat you by two or three minutes in these tests. and that shows that should tell you something. That should give you a narrative of over the course of the year, those things have to converge or like @paige_semenza: Mm-hmm. Mm-hmm. @misfitcoach: You're either gonna be the really smart athlete that didn't get very fit, or you're gonna be the really fit athlete that sort of bombs out when they go to compete. So we have to bring those things together over the course of the year. And I think phase zero really kind of sets us up for that. So our absolute positive number one priority are these workouts over the course of the phase. There's twenty five of them. I hope that people hit all twenty five. Like that would be my goal for people. And I know that it's August and it's summer and @paige_semenza: Yeah. @misfitcoach: There might be a day where you have to try to double up, that sort of thing. but be really thoughtful about how you double up. @paige_semenza: Yeah. Yeah, I mean, I'm in the realm of one a day, like one training, like right now even just like one class a day and just the intensity that comes from it. Again, like this is just that time of year. And I know we'll get into like, you know, what we'll do if you are looking for a second conditioning piece, but I don't know, there's just nothing that beats. How hard can you go? How much can you put the mental focus in? @misfitcoach: Yeah. @paige_semenza: How much can you put the physical effort in? So it's a really good way to kind of line up your 2027 season. @misfitcoach: And volume without recovery. Is the way you lull yourself into moderate intensity or moderate to high intensity somewhere in that spectrum without noticing it. Because every time you go to do that second workout, the resources aren't necessarily there in the way that they were for the first workout. And then eventually 50% or 33% of your workouts become those ones where you're not quite going there with the way that you should. And then that starts to take over the first piece and it just generally becomes the way that you go in and get after it. so a reset of that. getting back into the mindset of learning how to do that can do the opposite. You can retrain yourself to train with intensity. Then phase one rolls around and you're like, okay, maybe I don't need that second piece today, or maybe I need a second session, or maybe I need to do my bitch work in the morning and my Metcon in the afternoon. Like that's where some of that stuff can come from. really just learning how to get in and get after it. For the lifting, so you guys are going to get two opportunities @paige_semenza: Yeah. Mm-hmm. Yeah. @misfitcoach: To find a one rep max. in all of the lifts. So you're gonna have your sort of athlete IQ sheets that I share again. Most of you already have those. Hopefully you're just updating them instead of kind of starting a new one. that we will either use during the year. So I need this percentage to be able to attack the program, or for athlete IQ if it comes up in a competition. You know, you go somewhere and you have the odd lift, you to do the one or max overhead squat or you got to do the one or max front squat, that sort of thing. that that kind of thing matters in in in knowing that kind of rough area that you're in. Because even if they announce early, is one session enough to know exactly where you're at? Probably not. you can use that more kind of as a tune up. So first and foremost, only do them once. Okay. If you need multiple chances for lightning to strike on your perfect lift, it is not the right number for percentage work. @paige_semenza: Right. @misfitcoach: That is what we would refer to as a competition max, which is not the same thing as a training max. We're not doing the power lifter that lifts, you know, deadlifts a thousand pounds. So their training max is 900. I'm not talking about that. I'm talking about like you go into the gym, I can hit this. The percentages are based on that, right? So if you have this all-time high that you hit in the perfect conditions in a competition setting, I don't recommend using that. I recommend using a lift that you've done in the conditions that you are going to train in. So that's @paige_semenza: Yeah. @misfitcoach: Part is important. if you found the lift recently and feel like it's you know within five pounds or so, five, ten pounds, especially if it's one of the heavier ones, you don't need to do it. You can do option B on both of those occurrences. Because, for instance, a lot of option B is @paige_semenza: Yep. @misfitcoach: heavy singles between eighty five and ninety five percent or triples or complex work or touch and go work, you're gonna get this cool kind of GPP rotating fashion of your lifts. And you are going to get stronger, move better, all that stuff. Like that it is still a strength program. So you don't need to do either occurrence, but if you do want to find one, you're basically just showing like looking at the day and being like, Okay, if this is if today is my first chance, I don't like I don't like the lay of the land, I wanna do it on the second chance, that's totally fine. @paige_semenza: Yeah. @misfitcoach: But on that day, you basically still do option B for the lift. We still want you lifting, still want you sort of greasing that groove and maintaining that. That is our number two priority for phase zero is continuing to lift and slash or finding one rep maxes in the gym that you can use for percentage work. This next one. Mayor well, I don't think it'll surprise people on a macro level. You guys know how I feel about this topic. but maybe within the within the realm of phase zero. I believe that for nine out of ten listeners, adding your highest zone to volume of the year. And by of the year, I mean probably related to sort of in season type type programming. I think your highest zone two volume should be during this five weeks. I think is the easiest way to move the net move the needle on top of testing without affecting the testing around it. Because what we do for our highest level athletes. @paige_semenza: Yeah. @misfitcoach: is when we are reaching the outer bounds of of intensity in the volume that we're doing, the only way that we can add at that point that is still effective is zone two work. and there are instances where, you know, say during Hell Week, games athletes are doing four and a half hours of zone two work in three sessions. if you don't have the time to do the full 90 minutes, that can be spread out as well. You could do zone two work four or five times a week. if you only had the forty-five minutes or the sixty minutes, that sort of thing. but I would say that would be my number three priority. Like if I could snap my fingers and get you all into a trance, you know, like the arms out, like the zombie movie, and you just went in and you did a lift and you did a test and then you did your zone two. I think that you would be more ready for phase one than someone who just kind of picked at random over the course of the week. And I know that that's not sexy. It's not the most fun thing in the world. but it is the, I would say, the most ideal execution of phase zero. @paige_semenza: I know someone will hear you just say four to five times a week and are maybe going to ask, but like, what's the lowest time domain that you would say? Let's say they are going at that highest, like they're going to do zone two five days a week. What's the lowest time? Yeah. Okay. And that's not including a warm. @misfitcoach: Forty five minutes. Yeah. Yep. It's not. It's not including a warm-up. Just to clarify. And listen, I have remo I have a bunch of remote clients that need that to be an hour and fifteen or less. So I do the twelve minute warm-up instead of the fifteen. Twelve-minute cooldown instead of the fifteen. I personally do an eight-minute cooldown and then @paige_semenza: Okay, just to clarify. Mm-hmm. @misfitcoach: force my I set a four minute timer and I like get my shake and I get my stuff ready to shower, whatever. Like I stay moving. I make sure that I continue to move that sort of thing. So there are ways to manipulate that. but I I think it would be awesome if people just went in, did their and and we'll talk about the rest of it here in a second. And there's there is there is still more, but I think really great execution would be @paige_semenza: Mm-hmm. @misfitcoach: Three days of 60 to 60 to 90 minutes. and one of those can be your active rest day. so hopefully your schedule allows for that. next thing here, it's a really tiny part of phase zero. Doesn't mean it's not important, power output tests. So there are three occurrences, and that's three total over the course of the five weeks where you get to test your power output on machines. There are two reasons you would do this. One would just be that itch of like, I know I can do better. I want to know what I got in the tank. And you just want to push yourself. And I'm not going to, even if you don't necessarily need it, I'm not going to try to dampen someone's competitive spirit when we're trying to get people to be competitive. @paige_semenza: right. @misfitcoach: So that would be one where you're just like, man, I can't believe I was only able to hold that. I know based on data that I have from the year that I can crush that and I just want to see. So that would be one reason to do it. the other reason would be it's a it's a weakness. So my rowing, my skiing, my sea two bike in that you know, one to two minute time domain is not great. and I want to see where I'm at. I want to see if I've moved the needle. I want to see if I can move the needle, that sort of thing. so that would be our number four priority, even though it is a pretty small, small part of of what we're doing here. next, athlete IQ. This this is this one's tough. I like it. I think it's valuable information. I think it is executed on at way higher of a percentage than I want it to be. I think these are f kind of fun. and I don't know. We've talked about this. You stick up for for the athlete, I think, in this scenario, a little bit more, Paige, because you you've lived it where it's like, gotta have fun sometimes. Come on now. Like, you know what I mean? Like like if I if I'm having fun, I'm gonna continue to wanna train and you know, that sort of thing. So so @paige_semenza: Yeah. Yeah Yeah, for sure. @misfitcoach: Basically every phase zero we check in on our athlete IQ relative to what is really challenging in terms of a strategic element of the sport. You it it doesn't like the executing on this type of workout as part of getting better doesn't really make a whole lot of sense. we get a lot of diminishing return you need to set a hundred toes to bar in a training piece. And I would say that's way more for athlete IQ than it is for you know, moving the needle for an athlete. But they come up and it's one of the one of the biggest mistakes I see sport wide, even at the very the highest levels. Like I love testing a workout, testing a chipper, helping an athlete with their split times, watching them get off the gymnastics in the back half of the pack and then just fly past everybody. I love it. Or they pass them like @paige_semenza: Yeah. @misfitcoach: Like sometimes you do like fifty in this pull up bar spot and then you move over and they're one of the last people or they are the last person to the second one and then they end up beating everybody to the next thing and they don't look like shit. Like, my forearms and my hip flexors are fucked. You know what I mean? So I think it's an important thing to understand how to do. that's why it's in there. But I think people get excited when they see thirty or forty muscle ups for time. @paige_semenza: Mm-hmm. Yeah. @misfitcoach: when they see, you know, fifty strict hands and push ups per time, whatever the numbers are that are in there. so take everything that I said prior to this moment into consideration as we talk about these. there are ten movements in phase zero that you have the opportunity to do and you get two to three opportunities to do them within the same week. So, like if there's five days, there's a pretty good chance that you get two chances to do one and three chances to do the other. But you're really only doing it if it is a weakness, or I don't know, I guess you need to have a little bit of fun. Cause that's what I also say about quote unquote everything else in the phase. so if the also the other consideration, another reason why you wouldn't do it would be if the like all of the other stuff. So if the lifts, the benchmark, and the zone two work, just that just takes up your time and or your energy, then also skip it even if it is a weakness. Yeah. @paige_semenza: right. Again, you're gonna see it again later in the in a week or two. @misfitcoach: Yeah. This is the number five priority, and I use the word priority lightly. so I'll just I'll just kind of put that out there. The the everything else that's in the program. So there's it's not a priority at all. I will put that there's it's not number six. there's non mandatory METCons, intervals, and bitch work. one of the reasons why there's a little bit more bitch work this year is because there are some new gears. and I'll get to that later. but you might just wanna see if they're supposed to line up pretty damn well. if not exactly for most of them. But if you want to see, like, I wonder based on the work to rest and total volume, whether it's gonna be similar for me so that you hit the ground running in phase one. that's totally fine. In a perfect world, we don't really need these workouts, but I would be lying if I said I didn't use them or variations of them with my remote clients. Because again, there's still people. Some people are, you know, want the extra volume. Some people want I want to go do a gear session because that's what I'm used to. I want to go do a Metcon where we can be like, okay, today I want you to focus on skiing harder. @paige_semenza: Yeah. @misfitcoach: And whatever happens aside from that, like there's just execution on workouts that don't have pressure attached to them. that I think can help people. I also every once in a while, like w if you start breaking my workouts, I d I don't need I don't I don't yeah, Kenzie. I don't need you to do them anymore. So that's part of it, right? Like if I've been working, there are some people that I've been working with for a long time and they're just like @paige_semenza: Kenzie Riley. @misfitcoach: I'm I'm really scraping the bottom of the barrel to get, you know, 10 seconds off of this workout. then then maybe we won't do them there. So again, they do get used by basically everyone. I think the frequency of how much you use them matters. so basically what I s what I wrote down was they're no by no means a priority at all. But if you need to sprinkle them in for your sanity, go for it. If you're doing multiple of these weekly, go to Telegram for a group therapy session. You tell us why. Because part of what I do when someone's a like a volume hound is I go look at their scores. And I'm like, you don't need more. I promise you don't need more. You need to get faster in that thing, like that specific thing. And we've joked about it on here. There are some people that aren't super competitive. They're like, fuck off, dude. I like the way that I look, I like the way that I feel. @paige_semenza: Yeah. Yeah. @misfitcoach: I hate my scores, but they're the third priority on this list. So thanks a lot. That's totally fine. Do what you gotta do. I I've been throwing that in there now because every once in a while someone will be like, Well, you said that I can't do this on the podcast. I'm like, you can do whatever the hell you want, right? Like, I can't. Yeah, you you can you can make whatever choices you want. You just probably can't or shouldn't complain when the a complete diversion from the plan @paige_semenza: You You got free will. that you're sore or you're hurt or right. Yeah. And they're like, these are basically in there so that you're not walking into the gym blind of like, I do want to go do more stuff, but what can I do because you guys didn't program anything for that day. So. @misfitcoach: Gets you the results you don't want. Yeah. Yep. There's a lot of short met cons on the like like basically if there is a test in one category, then the non-mandatory work is in the other. And a lot of the a lot of the tests either they're straight through, you know, 40 minutes on straight on a C two bike is, you know, that takes a lot of time, but then a cube test takes a long time too, because there's a bunch of rest in between. So there's a lot of short met cons there. @paige_semenza: Yeah. Yeah. Yeah. @misfitcoach: Every once in a while, if I don't want you guys to do the Metcon, I make it kinda yucky. Like I make it like, you know, you finish all the good stuff on your plate and your broccoli's off to the side. And you're like, no. I'm not this. And then there are two or three days where the workout is such a beatdown that there is no other choice. You can do your zone two or you can do the chipper, the athlete IQ chipper stuff from the gymnastics. But there were a couple of days where I was like, This just doesn't I'm not @paige_semenza: It's a good way to word it. @misfitcoach: This makes absolutely no sense. Yep. All right. any questions or comments there, Pai? I feel like that all of that's kind of straightforward with the how you prioritize all of it. @paige_semenza: mean. Yeah, I think if you're listening to this and you write down that priority list, that's going to help you go in each week to know, right, where am I setting my intention? And it's pretty straightforward. @misfitcoach: Yeah, for sure. All right. what do you do with the data? So this is data collection in a lot of ways. And first and foremost, we need a clear picture of your strengths and weaknesses for the variable training system to work. So if you're new to Mistfit Athletics or you've never heard me refer to it as that, when you get into phase one, you are going to have a mandatory lift and a mer mandatory conditioning piece every single day. you're gonna have two mandatory skills weekly. So those other three days you don't have one. You fill in the rest. Okay. No, you do not write your own workouts. There are specific instructions and there's lots of workouts, but there's a lot of non-mandatory work. And you're deciding on this day, do I need the extra lift? Do I need the extra conditioning piece? Do I need the reps column to get a little bit more skill work in, that sort of thing. Do I need the accessory work? there's some some big changes coming to the accessory work that I'm excited about. you guys can thank my foray into bodybuilding. I I don't think I would call it bodybuilding. I'm not trying to do that. I'm trying to go to a gym and lift weights without hurting myself. and it looks like bodybuilding. but anyways, so we need to have a really clear picture of I need to get stronger here. So I would choose the non-mandatory lift. I'm not good at short workouts, I'm not good at muscle endurance workouts. I really struggle with my bitch work. I'd be doing that five days a week. I gotta be doing, you know, multiple zone two sessions a week, that sort of thing. We need that information to be able to make those decisions. And you're gonna get a lot of feedback on your own. You're gonna get feedback on like, am I good at pushing when it hurts? Am I good at like going unbroken, but then my transitions are no good. So I need to learn to break things up, transition faster. Or I bring things up so much that I can't catch up, even though you know I transition fast. There's there's a lot of different stuff there. There's the mental stuff, there's the physical stuff. Like I'm just not very good at this movement, is one thing, but then also my athlete IQ isn't there to be able to like know how to execute on this. and then the the one that I think either gets people really excited or turns them away from phase zero is the competitive element of it. But that is what we're doing here. @paige_semenza: Smooth. Yeah. @misfitcoach: And not only should you be comparing your scores to other people who are a similar level of athlete, you should be comparing yourself to a past version of yourself, physically, mentally, all of that. This stuff matters a lot. And you would think a lot of people think this topic is black and white. Like I'm competitive, I'm not competitive. @paige_semenza: Yeah. @misfitcoach: The way that you learn to do this is by doing it in a lower stakes environment. and what I've watched is athletes go from the open back when open fed straight into regionals. Like the open was the most stressful thing ever. And then like fish out of water at regionals and then they go to regionals a few times and they qualify for the CrossFit games and the CrossFit games is the biggest, scariest thing. And you realize That as you prove something to yourself and move along, that those things that you're comfortable with that you figured out how to execute on and express yourself during, like, I I am a little competitive. Like maybe I'm super competitive and that's what stops me from showing it in person, right? So, like, this is a extremely low-stakes environment, right? Like, we're all family here. We're we want to help. @paige_semenza: Yeah. @misfitcoach: Everyone. Like we've gotten to the point now where even in higher level competition, all of our athletes share scores, or ninety-nine percent of our athletes share scores. @paige_semenza: Yeah. I think it's a good learning experience. Like if you are that person that gets so competitive that it like ruins your day or like, you know, if something doesn't go your way and all of sudden you're just, not talking, you're, you're in a bad mood. Like this is a time for you to really push past that, like resistance and speak up in telegram or share your score or do those things because like that's life. Like then in life just continues to go forward. So like you just have to kind of. You have to roll with some of those punches and also just use it as data. Don't take it as like, wow, I'm a shitty human. That's not what this is for. This is for you to find those little ways to improve. And again, listening to the podcast and hearing how to translate it into other training pieces and exercises is only here for your benefit. @misfitcoach: And that's there's multiple reasons why that would be triggering, but for most people it's because deep down they know that they could be more consistent or executing in a different way. You know what I mean? So that really reflects on that. And then listen, almost everyone that follows our program is somewhere between twenty five and fifty-five years old. And if that voice @paige_semenza: there. Yep. Yep. @misfitcoach: Of pardon my French earmuffs to the the kids that are listening in the kitchen. If the voice of the cunt that tried to make you think that your self-worth was wrapped up in playing t ball or whatever, it's gotta go. It's over. It's gotta go now. We're done with it. Okay. Like I know how psychotic sports are, especially in the US, and the way that kids self-worth gets wrapped up in that, we're done with that. It's over. @paige_semenza: You Yeah. Yeah. Yep. @misfitcoach: You know, if you if you need a hug next time you see me, let me know. I'll give you a big hug. It's gonna be all right. so that just the data from all of that, physical, mental, the X's and O's, the all of that, you can get a lot of it. And there's a reason why we try to get the chatter up as much as possible in Telegram this time of year. There's a reason why we do the sheets where you put in your stuff, but there's so much more that could happen. And this is when I wanna see the novels in Telegram. Want you guys to if it's not in a journal somewhere, like put it out there. Like I did this for these sets and this is what changed because that's what's going to again have your fitness and your athlete IQ come together by the end of the year. @paige_semenza: Yeah. Yeah. Yeah, I'll be honest. Like I again, after this is, you know, after this year, like the way that the flow of my season had gone and the time that I've taken off, like these scores that I'm going to put in are going to humble me. Like I know I'm personally going to be looking at them and be like, ooh, that is not the old me. Like I, you know, there's a sense of like kind of starting again that. I have to push past because like my ego is like, nope, I want to cherry pick. Like I already feel it. I already know it. So, you know, for those that are like, you know, on that side of the fence of like, I don't want to share things like, guess what? Neither do I. And I'm gonna like, I'm gonna force myself to do that. So. @misfitcoach: Right. Yeah. Let me ask you a question. What is it like to what is it like to I might have to actually pull this up, I'll guess. What's it like to come in eighth at the CrossFit games and like a hundredth in the open? Sorry. @paige_semenza: ninth bro like in it like as a good season like @misfitcoach: Yeah, just like like does it how does that cause you you get better every step of the way because you like some of the higher skills, some of the heavier lifts, the running, like that sort of thing compared to the, you know, kind of the classic 2115 nines. Like how is that something that even enters your mind because you know that you're gonna make it kind of to the next step anyways? @paige_semenza: Yeah. I mean, it's definitely always had like a confidence boost for me of like, okay, if I do have a rough start, I know there is room along the way for me to kind of get better. and I think, you know, I've just, I've always executed while under pressure. So, I've always kept that in the back of my mind, but like, I think there's also a time where having that, like. Comfort in mentality can catch up to you. So like, you know, I think if you listen to like Matt Fraser, like he trained scared. right all the time and it's like because at any point people can pass you right so I think there is a sense of comfort in that that I also need to like let go of but again I always did enjoy the momentum that I built through the season because of that fact of like I wasn't my best in the open and then I perform very strong as the season goes so yeah I think there's both sides to that. @misfitcoach: And the the funny thing is the reason I asked is like the opposite of that answer. Like the CrossFit benchmark tests, a lot of them in this phase are not wheelhouse for you. So even at your peak, so there's there's that kind of element element built into it rel relative to that. yeah, I think I I don't know. I I think it's cool personally. I @paige_semenza: Yeah, right, It's so like @misfitcoach: I have it in my head that I want to turn Paige into an open athlete, like as an experiment. @paige_semenza: now that I've. Listen, I'm here for shits and giggles on it, so let's do it. But yeah, like I do, I look at some of the workouts and I'm like, I don't like fairy dust and I don't like this and I don't like that. But OK, let's do it because again, because I say those things so much, it's like, all right, well, I have to put my head down and get to work on it. @misfitcoach: Yeah. So the second thing in terms of just what to do with the data, and we've kind of already covered this, just the year over year test retesting is important for a lot of reasons, right? So, like one of the reasons I love it is extremely selfish. It's hard to know how everyone's doing. Telegram has helped a ton, but it's hard to know when when you're coaching hundreds of athletes, it's it's hard to know what fits and what works for the largest, you know, part of the population, that sort of thing. that was one thing with the with the questions from the apprenticeship videos was the difference between how I would coach an athlete and then the general guidance I try to give people. Cause like like one I'm casting this really wide net and the other I'm I literally know your exact scores and @paige_semenza: Mm-hmm. Mm-hmm. @misfitcoach: you know, your self talk and I know I know all of these things and we can adjust it to that specific person. so but it's just hard to know. And then we go into phase zero and you guys crush it and you keep PRing and I just I feel good about the level of kind of just research and the way that we put our ear to the ground and we listen to you guys and try to figure out whether there's any trends of we need to get better at this as a community, that sort of thing. So That part of it is really cool for us, but then obviously for you guys as well. Cause it's it can be hard for you too, right? Like a test retest inside of a phase is probably sixty or seventy percent athlete IQ and thirty or forty percent progression of an energy system or a movement. that takes place over all three phases, in terms of you truly getting a lot better. @paige_semenza: Yeah. right? @misfitcoach: But if we do a year and then we've also it's not just a year. Like if you if this is your fourth one, then you see progressions along the way. And that's when you can really zoom out and see like wow, I am getting a lot better physically, mentally, all of that stuff. So the the test retest element of it is incredibly important. and if you're new. @paige_semenza: Mm-hmm. @misfitcoach: some of these tests come back up in phase two and phase three and later in the year. So you you kinda get that same opportunity once you get used to what we're up to. @paige_semenza: Right. @misfitcoach: It's kind of like I I already hit on it. I wanna say it one more time. It's kind of competition practice in low stakes. Like you guys get to go in and compete and have that weird like there's just what other sport do you just you play the sport by yourself and wonder how everyone else is doing? It's so weird. Online qualifiers are just really odd. from a tr you know, from a traditional sports background is @paige_semenza: Yep. @misfitcoach: It's what you've been doing for years, you're probably used to it. but you get to practice that that just that unknown element of like I'm crushing this. Like, do I need to stomp the gas pedal at the end? Like that kind of thing, because there's no one there to make you do it. And then somebody beats you by four seconds, and you know you had like nine seconds in the tank, and that kind of thing. So I think you can learn quite a bit from that once the scores start pouring in for the workouts. All right. @paige_semenza: Yeah. @misfitcoach: Last but not least, what is different this year in phase zero? There is one new benchmark. It is called I'm the Yapton Now. and Rest in Peace Rule Eight. Rule Eight was probably the most annoying. It was the one where you had to have three boxes. Yeah. It was it was fun to program and @paige_semenza: Move the box. Yeah, was @misfitcoach: all of that @paige_semenza: short. @misfitcoach: but it was there were some movements that I felt like were missing from the list that was part of it too and it was pretty easy to to let this one go. shout out to Kyle and Adrian they are they are the yappers in question for the name and they tested this good luck beating their scores good luck beating Adrian's score for sure @paige_semenza: How come? Mmm. That's funny. That's... @misfitcoach: I think Kyle will beat his own score. @paige_semenza: You don't have that in here yet. @misfitcoach: I do. @paige_semenza: you do? Why can't I find it? Nothing pops up when you say, yeah, I It's not in Hatchet. @misfitcoach: It's there. @paige_semenza: Okay. the captain. That's hysterical. @misfitcoach: It's there. Week two, day six. It's like Captain. @paige_semenza: Week 2, Day 6. I'm in the wrong... I am! my god! Ugh! @misfitcoach: Are you in the wrong year? See guys, if if the phase wasn't done, there's a ninety percent chance Paige would be right because I would say that @paige_semenza: Wait a second. It's cause I don't have it. @misfitcoach: there you go. Yeah, you can't see it. @paige_semenza: You @misfitcoach: Top secret. It's a special password to get in. @paige_semenza: I'm like stressing out over here. @misfitcoach: Yeah. @paige_semenza: Good thing I didn't start putting in phase zero yet then. Put in the completely wrong thing. Alright, this is better. Alright, I'm good, I'm good. @misfitcoach: People be wow, this looks oddly familiar. We could have just copied and pasted from last year. All right, week two, day six. You see it? @paige_semenza: Yes, yes. All right. Ooh, that's toasty. @misfitcoach: Yeah. Yep. I will I'll throw a hint out there. I really wish there were weights between one hundred and one fifty for the sandbags. I'm just gonna put that out there. Yeah. @paige_semenza: All right, got it, got it, got it. from, yeah, that's true. @misfitcoach: Like a one fifteen, one twenty kind of a situation. All right. so we have the one new benchmark that is a short chipper. I'm the Yaptin now. Rule Eight is not in there. we have the new aerobic tests. rest in peace, Mount Dooms. We have the kilowatt for machines, where your score is going to be the lowest. kind of like old school Tabata. because if it is aerobic, @paige_semenza: Mm-hmm. We have one, @misfitcoach: then we are trying to teach the athlete to be aerobic and to stay at a similar pace throughout. So your lowest score will be the lowest average wattage. I did give you guys the wattage calculator in all of them. So if you're like, I have no clue what I'm supposed to hold here, you can click that. You can put in what you think you would hold for a 500 meter or 1k split on the bike, and it will tell you what that wattage is. that sort of thing. And then the kilometer test is going to be running. we're gonna we're gonna do a predetermined distance. @paige_semenza: Mm-hmm. @misfitcoach: on the every five minutes and your score is going to be your slowest 800 meter run over the course of that. The the cube test, the one that is mixed modal is finally set in stone. We've bounced back and forth between asking people to either convert a time that it took them to run a 1k or people have different assault runners, whatever. It is now just all of the machines. It is the row, ski, C2 bike, echo bike version of this workout. it's we it's a weird workout. I've done it a few times. It's really hard physically and not anywhere near as hard mentally. The changing of the modalities you for four minutes, especially if you're if you do your zone two work is is nice. But @paige_semenza: Yeah. Yeah. @misfitcoach: That's why we use mixed modal and like competition prep a lot because the we use the mixed modal a lot in competition prep because the stimulus is super high. if you wanna do the old version @paige_semenza: Mm-hmm. @misfitcoach: Just make sure that you do it exactly the same way that you used to. I think this is the I think this is the best iteration to have here. I think to be able to do it year-round and be able to have something that you can repeat over and over is probably the best thing. so maybe just rip off the band-aid and come up with a new score for this. If you really want to know how you did, it should be on an assault runner and not outside. and it should be on the same one that you used before because the different models measure differently. @paige_semenza: Yeah. @misfitcoach: And then just literally machine to machine, they measure a lot differently. So, I would say for the most part, just rip the band-aid off and do the new one. We have had it in there in the past, so maybe maybe it will be the same. the other thing, feedback from you guys, you got real mad at me last year, a few of you, when you had to repeat the same test in phase one that you just did in phase zero. And I think one of them might have been like like ten days before. so any of the tests that are going to be in phase one are not in phase zero. so the misfit aerobic threshold test on the rower, so that's @paige_semenza: You @misfitcoach: gonna be 40 minutes for average watts. that won't be in there because that's gonna be tested in phase one. The torta misfit will not be in there because that will be tested in phase one. in place of torta misfit we're gonna do the misfit aerobic threshold test on the C2 bike and that will repeat in phase two. So you can really use it as an opportunity to set a baseline And then, you know, work through all of this stuff in phase one. and even if you feel like you didn't improve on your biking quite yet, then you would have a baseline set just to know like, okay, I think I can push a little bit harder, that sort of thing. And for anybody that doesn't know, our equivalent of an FTP test is 40 minutes instead of 20 minutes on the machines because CrossFitters needs @paige_semenza: Mm-hmm. @misfitcoach: Something a little bit longer to really figure out where they're at. We will not be doing the running version of the cube test because that is in phase one, and we will not be doing the one rep max back squat because back squat survivor is in week one. What I did do is build you guys a little bit of a ramp from phase zero into phase one where you get an opportunity to sort of check in on your back squatting. We're just not going to test the one rep max there. @paige_semenza: Yeah, week five. @misfitcoach: All right. And then the new gears. man, here's the thing with the gears. This is I'm not gonna let it go because of how well it works. And I also need to try to wipe you guys' brains from previous I've tried to explain it in so many different ways that I truly feel like it has like done more harm than good. And I'm gonna try to explain it as if you're just executing on one session and then what you would do with that information afterwards. A geared workout is the name of a workout. That's all it is. Like Fran or Grace or anything else. You go in and you do the workout because you sign into any any program, any monostructural piece. It's gonna be a certain amount of rounds, a certain amount of work, and a certain amount of rest. And you use your athlete IQ just to to just to guess where you're at and you adjust up and down in the rounds and you get your average spit out the other side when you're done. The name of the workout is say fifth gear. Okay. That's all you need to know the first time that you do it. When you go to redo it, it's just like a benchmark. I did this last time, I'm gonna do it. Where the nuance comes in is that we have over time found @paige_semenza: Yeah. @misfitcoach: sort of the average difference from gear to gear. Okay. So that's when we start to say, okay, a gear really is just a speed. It's just a speed in a given workout. So if fifth gear is the name of the workout, then when you see sixth gear, you would know that you can probably go two to three seconds per C2 machine split faster, an RPM or two on an Echo bike, and maybe 15 seconds per mile on running. That is all you need to know about those things until you get it all filled in. And then it will make perfect sense. You're just repeating workouts and seeing if you can do better in them. And then like, well, these are adjacent to one another. So I can guess like my opening round pace, I can guess. I'm done. That's it. That's what gears are. because there are just so many people who are like, I I think if you dedicate an hour and a half to explaining what something is, that's supposed to be simple. There's the potential for what has happened with some athletes. it's just the name of a workout. @paige_semenza: think people do need to remember that like it is a, yeah, it's a little bit of trial and error too, right? Like I have this empty gears matrix. Yeah. So like it does take time to fill in and like, you know, once I have gear two running, but I don't have any other gears. Well, now I can at least predict what my gear one and my gear three are. Right. So I can, I can guesstimate. then again, trial and error when I get into a gear one training piece, can I hold those targets? And is that appropriate? @misfitcoach: Sure. Like every workout, right? @paige_semenza: So yeah, it takes time. I think that was pretty explained. @misfitcoach: Alright, so we have yeah, we have the Gears Matrix 3.0 coming out. I would guess that the Gears Matrix 3.0 is going to be around for the longest out of all of them, and I'll try to explain why. Gears Matrix 1.0, the very first one that we did, was based on programming that I had already done for athletes. I wrote workouts to try and get athletes to go faster or slower than the previous workout. and I wouldn't say that they were at random, but they were not based on math solely. so that was the first one. It was like, I know that an athlete can go a little bit faster or needs to go a little bit slower in in these workouts. Gears Matrix 2.0 was actually putting math behind it. Are we increasing, you know, the work to rest ratios? Are we decreasing the volume specifically. Is there a a s kind of a a line in the sand between z gear three and gear four? that sort of thing. So that's where that came from. We now have what would you say, three years? Probably three years of data with this, roughly. I'm not good with I'm not good with time. and pretty much across the board, second gear is too slow. the @paige_semenza: I think so, yeah. @misfitcoach: Work to rest ratios and the volume would probably work for a like runner runner, very specifically. you know, like an endurance runner. But for CrossFitters, they're like there is no difference between 13 minutes and 15 minutes, and there is no difference between resting one minute and resting one minute and 15 seconds. And I have enough data to know that I ruin people's day by trying to get them to go quite a bit faster in. @paige_semenza: Thanks. @misfitcoach: Second gear versus first gear. So the new one is nine, three rounds of nine minutes on 115 off. So we are increasing the total amount of work just by one minute. So we're going from 26 minutes total to 27, but you're working for nine minutes now instead of 13. I have tested these. I have given that given these workouts to some people. It is tracking significantly better, showing the difference between one, two, and three. the other issue, eighth gears too fast. the 90 on three and a half minutes off. Alright, so eight eighth gears too fast. @paige_semenza: He's so bad. @misfitcoach: There you can go quite a bit harder in eighth gear than you can in seventh gear. so now we have AMRAP, two minutes times five rest, three and a half minutes. So have a similar amount of total volume, but we are going up to that two minute range to try to jam those a little bit closer together. The other gears do change subtly, but that's just to make sure that there's the similar discrepancy from gear to gear. where you know, we're sort of moving up the two or three seconds per split. Ooh, my connection died there for a second. So we are making sure that we are maintaining a difference between the speeds across them. but you should see things being fairly similar. we also added P4. So there are now four different speeds or workouts for the power output work. The discrepancy between the gap between eighth gear and @paige_semenza: It's okay, I got you. @misfitcoach: And P3 is like massive, right? And if we are not working with intensity inside of those things, then that's an issue. so P4 is now we're all the way up to on the continuous machines 45 seconds of work. and we're doing that three times every three minutes. And then in the other, in P3, P2, and P1, there is less rest. in a lot of those, which continues to happen essentially over the years, to make sure that it actually translates. @paige_semenza: When you, yeah, when you say that, like working in that gap, you mean that gap from gear eight to P three, like that kind of like gray area in there, like we're trying to fill in that gap. @misfitcoach: the speeds are drastically different from eighth gear to P3. So what that tells me, and we want a gap. We want to be like, okay, we're working anaerobic, now we're going down to work on power output, but we don't want a situation where we're not working within, I mean, for me, that could be 15 seconds plus of a split on a C2 machine, which is a really large gap to just not be working in at all. @paige_semenza: Yeah. Okay. Okay. Yeah. Got it. @misfitcoach: All right. so yeah, that is phase zero. baseline testing. We've got our priorities sort of set there. Talk to you guys a little bit about what the differences are. and maybe before coaches or people too, my final thoughts on this would just be to not develop don't develop a narrative about who you are. In phase zero, because I've had I've just and not many, honestly, maybe five athletes that are perennial misfit athletes just be like, What should I what else should I do? Should I go follow GPP because I just can't handle this? when we create that narrative, when we label ourselves in that way, you put yourself in a box that you just can't get out of, right? @paige_semenza: Yep. @misfitcoach: And if you're on a competitive program and you talk to me about your competitive aspirations and then you avoid being competitive when we've lowered the stakes, maybe as much as we possibly could, then bridging that gap is going to be really hard. So this is potentially more for you than everyone else. and figure out the like baby steps that you can take, right? Like @paige_semenza: Yeah. @misfitcoach: Share your scores with a couple people ver you know, before you go into Telegram because you're gonna realize that like the fear of that is there's not really anything on the other side of it. We have the whole spectrum in Telegram. You know, we have people who are just getting started in this whole thing. We got people who've been doing it for a decade, in everything in between, every age, every size, every ability level, every amount of like I only got 45 minutes to an hour today to dude, I I train five hours a day. Like it's all there and the people are really cool and understanding and like so that would that would be my final thoughts for sure. @paige_semenza: Mm-hmm. Right. Yeah. Yeah, you're definitely there's it's a no judgment zone in there. Like there's there's good, you know, jokes being had and things like that. But like, again, it's all in good fun. And, know, not everybody is starting from like scratch or like, you know, like for myself, like I feel like I'm kind of starting fresh right now getting back into phase zero. But you have someone like Kyle who's actually building off of a lot of momentum coming out of twenty twenty six. So like embrace the season that you are in and like just know that you're never starting back from the same place, right? Like you've been building blocks over years or you know, even if you're coming into this new, like you're just, you're not starting from the same place that you were two years ago. You know, I talked to McKenna about that, like with her injury and she's like getting back into movements and I know we'll talk to her more. But like again, you're just, you're not starting from the same place. You're starting from a different place. mentally, maturity-wise, resilience-wise. So use that to your advantage and just embrace that season that you are in. So we'll be there alongside you, and I will literally be there alongside you in this phase. @misfitcoach: It's true. Yeah, that's a really good point because like we get to see you guys in these smaller doses and we get to see how much you grow, but you're in it. with yourself every second of every day. And it's not just it's not just the scores. It's realizing exactly like Paige just said, you are arriving to this as a different human, like completely different human over the course of an entire year or multiple years. So give yourself the opportunity to kind of ditch strengths, weaknesses, labels, and just kind of get after it and see what you can do. @paige_semenza: Mm-hmm. Mm-hmm. Not easy. I'm gonna do it with you. Yuck. @misfitcoach: All right. Yeah. I'll do some I can do some some stationary testing. I'll throw my scores in there. You see how far you have to scroll to the bottom of the leaderboard to see where I'm at. I'll do it. I'm okay with that. all right. Coaches are people too. th for those of you that know me either through the podcast or in real life, @paige_semenza: All right. Let's do it. @misfitcoach: Maybe I'll share a picture to social media. I spent thirteen hours cleaning my garage Friday afternoon into Saturday morning. We this is the garage and the rental. and when we moved, there we were doing a bunch of traveling around the time that we had to move. So the movers brought @paige_semenza: This is the new garage. @misfitcoach: a bunch of shit that we should not have moved with us, basically. and our garage was terrifying. It was filled with boxes. And then you're doing the thing where like you gotta go, especially if you're a parent, you know this, like, where's the squeaky deer toy? like you better find that shit and the six hundred and twelve boxes that you have. @paige_semenza: You @misfitcoach: Of course my exercise equipment is is jammed in there as well. So I spent that time. I bought the like the bins that everybody buys for their garage and I bought the like the structure that you like slide them into. so when I actually go to move and God knows when to my to my new house it will be significantly easier. so that is potentially the largest victory of the last six months for me. So I have to share my top notch organizational skills. @paige_semenza: You still haven't started a new business yet, so I think you're still trending on that one too. Like on that being a... Yeah. you have? @misfitcoach: I've tried. I've tried to start one and tried to not start one. Not new businesses, but like I shouldn't even say it. @paige_semenza: What is it? Can we know? Okay, maybe not, but I really want to know. @misfitcoach: This this will never this will never happen before our educational platform goes online. I want to podcast and write about things outside of the realm of my job. @paige_semenza: Okay. @misfitcoach: as like a side project, like that kind of thing. so I work on that every once in a while for fun, as like a hobby. But I haven't allowed myself to like because there's been a few people that reached out like, where's your 40 lessons thing from 40 years? And like I'm still working on it. but also I'm like do I need to be diverting attention? @paige_semenza: I'll be a blogger. Mm-hmm. They're waiting. @misfitcoach: in a time where I have no free time, basically, like that sort of thing. So I'm I'm trying to hold myself accountable to the like. And and technically I have been here for six months. I said that was my thing. but I did also tell you guys I was getting used to my new life last week. So I can't blow it up quite yet. but that's like a that's like a down the road kind of kind of thing, I'd say. @paige_semenza: you Yeah, cool. Coaches are people too. Well, I got deathly sick last week. So I was pretty much in bed all week. So me and actually Stephen, we look like, know, Tara and Stephen are owners of the house. Like Stephen, same exact symptoms as me. Like body aches, fever, chills, the whole like. @misfitcoach: Mm. @paige_semenza: Luckily, no throwing up. Nothing physical coming out or anything like that. But man, was it miserable. And then I'm like, great, I get to go compete next week. And it's just very timely for me, as always. So yeah. But I'm going to go do Metcon Rush this upcoming weekend. A friend of mine and I, visited one of our best friends this past weekend, too. But I'll get to see McKenna. And we'll get to yap with her soon and all the things. good stuff. @misfitcoach: When is MetConrush? @paige_semenza: This Saturday, this Friday, this coming weekend. @misfitcoach: So this we are podcasting in the future, the past, I'm not sure. This podcast will come out I think after MetCon Rush. So we'll check on we'll check in on Metcon Rush two weeks from now. @paige_semenza: Yeah, so, that's fair, Yeah, got it. Got it, got it. Sweet. We did it. @misfitcoach: Yeah. Cool. Do we do it? Thank you for tuning in to another episode of the Misfit Podcast. And thank you to our show sponsor, GorillaMind, GorillaMind.com forward slash Misfit or use the code word misfit at checkout. You save on your order and you support the show. Phase zero. Monday, July 27th, five weeks of baseline testing. We will have the free trials turned back on. So anybody that's listening can check those bad boys out. And you're probably still not listening. But if you are and your Fitter account is signed up under Masters, MFT or Hatchet, for the love of God, cancel that. Sign up under the comp bundle. Email me if you need any help, coach at misfitathletics.com. See you guys next week.