In this episode of the Misfit Podcast, Drew and Paige break down accessory work for CrossFit athletes from the ground up.

They define what accessory work actually is (and what it isn’t), then go deep on how Misfit programs it, how it should be executed, and why most athletes either misuse it or skip it entirely. From primary vs. secondary accessory structure to the concept of “runway,” this episode lays out a clear framework for building strength, durability, and long-term progress without interfering with conditioning.

They also tackle the biggest mistakes athletes make including ego-driven loading, lack of patience, and turning accessory work into junk volume. If you’ve ever wondered how to actually use accessory work to get better at CrossFit, this is your guide.

Plus: updates on new affiliate programming, semi-finals jerseys, and shoutouts from the Misfit community.

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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Dive into the evolution of precision pacing with the newly updated Gears Matrix 2.0, a game-changing tool developed through 11 years of coaching data and countless athlete testing cycles. This episode unveils the comprehensive framework that has revolutionized how competitive CrossFit athletes approach machine-based conditioning.

The Gears Matrix organizes training intensity into eight distinct "gears," providing concrete pacing targets across rowing, biking, skiing, running, and more. We break down how this system bridges the gap between objective data and subjective effort, allowing athletes to systematically improve their conditioning through linear progression - something traditionally reserved for strength training.

What makes this approach so powerful? Our data shows that athletes who train across multiple intensity zones show dramatically better adaptation than those who stick to familiar paces. The matrix gives you a roadmap to explore everything from power-focused sprints to sustained aerobic efforts, all with specific work-to-rest ratios designed to optimize adaptation.

The updated version now includes expanded categories for zone one/two training and dedicated power output sections, providing a complete picture of your conditioning capacity. We share practical tips for implementing the matrix, tracking progress, and avoiding common pitfalls like machine variability and improper pacing.

Whether you're a competitive CrossFitter looking to gain an edge or a coach seeking better ways to quantify and improve conditioning, this episode offers invaluable insights into the science of speed and the art of perfect pacing. Download your free copy of the Gears Matrix 2.0 and transform how you approach conditioning forever.
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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.

Join your fellow Misfits on Telegram, today! It's Free! https://t.me/+4jt4uAMmtFA5NGQ5

Save on the best supplement in the game: https://gorillamind.com/MISFIT

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

Misfit Affiliate Programming:
https://teammisfit.com/subscribe/

Misfit Apparel at http://sharpentheaxeco.com
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A breakdown of Misfit’s upcoming Off-Season Block 1, including how to structure your training, choose between strength or conditioning bias, and execute with purpose to build toward the 2027 season. The episode also covers common athlete mistakes, the importance of athlete IQ, and how consistent, intentional work now sets the foundation for long-term progress.

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.

Join your fellow Misfits on Telegram, today! It's Free! https://t.me/+4jt4uAMmtFA5NGQ5

Save on the best supplement in the game: https://gorillamind.com/MISFIT

Misfit Athletics Programming:
https://strivee.app/marketplace/p/misfit
https://misfitathletics.fitr.training/t/misfitathletics/

Misfit Affiliate Programming:
https://teammisfit.com/subscribe/

Misfit Apparel at sharpentheaxeco.com
Instagram: http://instagram.com/misfitathletics
Facebook: https://www.facebook.com/misfitathletics

Thanks for clicking like and don’t forget to subscribe!