How to Build an Engine - E.403

What actually makes someone "fit" in CrossFit?

In this episode, Drew and Paige break down the four components of monostructural conditioning and explain how they work together to build a complete engine. From Zone 2 foundations and aerobic capacity to anaerobic repeatability and power output, they explore how athletes can identify weaknesses, structure their training, and execute conditioning sessions with more purpose.

They also dive into the Misfit Gears Matrix, pacing strategies, common mistakes athletes make with conditioning, and the role of testing in creating long-term progress. Whether you're trying to improve your engine for the Open, prepare for Semifinals, or simply stop guessing in your conditioning work, this episode offers a practical framework for understanding what actually moves the needle.

Plus:

• Updates on the upcoming Misfit Coaching Apprenticeship
• The Compound Part 2 for Affiliate Programming
• Drew announces a new conditioning benchmark replacing Mount Doom

If you've ever wondered why some athletes can hold a pace forever, surge repeatedly without fading, or find another gear at the end of a workout, this episode is for you.

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