Misfit Camp Recap
Written by: Coach Lexi

My friends of Derby City, Hi! I recently made my way up to the North Eastern part of the US to visit Misfit HQ in Portland, ME. For some of you who may not know, the structure of our programming here at DCCF is provided by Misfit. We put our DCCF touch on it monthly/weekly/daily, so it fits with our community, but for the most part we are a Misfit gym. We let them handle the high-level view of our cycles so that us coaches have more time to concentrate on content, tips, and cues for every single one of you. They’ve been in the CrossFit world for a very long time and coach thousands and thousands of people all over the world, so we trust their experience.

Other than all the technical points I learned at camp, I wanted to share three very basic yet eye opening topics we covered. Come up and ask any of us coaches if you’re interested in learning about the technical side.

Consistency, Mindset, and Strategy. Three basic concepts we all know about, but they were put into a different perspective this weekend. Each day and category were led by a different Games athlete and coach from their experiences. This could be for any aspect of our lives not just our fitness life.

Consistency in the terms of weaknesses and strengths:

In the words of the Misfit coaches, “you do not have the right to call something a weakness if you have not worked day in and day out on it.” Let’s reframe this word. You may not like to run in metcons (me) but is it a weakness? Do you run every day? No. We give you so many OPPORTUNITIES to CHALLENGE yourself each day. Not many gyms give you the options like we do. Doing the same thing every day is boring, that’s why we all come to DCCF. So pick these opportunities to get better at something that may not be your favorite. Let’s stop saying weakness unless we are willing to put in the work for it.

Mindset in the terms showing up and surprising yourself:

This was broken up into two parts. You will NEVER regret coming to the gym the day after you did not want to be there. Some days you just have to check the boxes and that’s ok! That will happen to everyone. Sometimes that may even be your best training day. On the other hand, you see people doing things that you want to be able to do too. Don’t limit yourself. If they can do it so can you. If you see someone doing something that you want to do, ask a coach for help on how to get there. A mindset change can be that push that you were looking for. A great example of this is the Open. We see some AMAZING things that are accomplished during our FNL simply by changing the way we look at it (having a crew of DCCF’ers drinking beers cheering you on right in front of you also helps).

I’ll just go ahead and put my favorite quote down here:
“If you were born with the ability to quit then you were born with the ability to keep going.” – unknown

Strategy in terms of metcon approach:

This day was probably the most interesting day for me. We all resort to our favorite ways to approach metcons. Whether you pace the parts you hate and crush the parts you don’t, or you send it every time. There are many ways to approach things. Have you noticed that maybe you’re not progressing in certain areas? If we constantly approach and perform metcons similarly then our bodies will QUIT adapting. So, if you are like me and pace things too often, I challenge you to find yourself staring at the ceiling after one or two metcons every now and then. If you send it every day, lets take a step back and concentrate on something we can technically improve on and not care about our score. Do things that scare you and you will find yourself progressing like never before.

If you’re unsure of where to begin to make changes, the Open is a great place to start. Remember they are not weaknesses; we have five opportunities to become better and apply that knowledge to the following year. If the Open is really good at anything, it’s good at giving us true and unbiased information about ourselves. Don’t ignore it. I guarantee you will not regret throwing down with your fellow classmates or with someone you don’t normally get to work out with every Friday night. The day after FNL, you will be SO proud and maybe even a little surprised of the effort that you could give. Plus, if there is a time and place to send it during a workout, it’s during the Open.

If you want to know about anything else I learned during camp, please come up and ask. I would love to talk about it. Have a blast during these next five weeks. I truly cannot wait to see everyone succeed and learn a little bit abut themselves along the way.

Recent Articles

Reap the Harvest

Reap the Harvest Written by: Coach Vic Open season is a upon us. The Open is more than a test of five workouts and coming together to encourage each other through it. Not that those parts are not vital, but they’re definitely not the only parts we should focus on. Maybe this year, you might...

How Do You Put a Clip on a Barbell?

How Do You Put a Clip on a Barbell? Written by: Coach Slater How do you put a clip on a barbell? We’d argue that the best method actually looks quite wrong. While common sense says to slide a clip on with the handle facing out so it’s easier to put on / take off,...

Maximize Your Kipping Swing

We frequently use “kipping swings” in our warm-ups to enforce good positions, so we can build the movement pattern for more complex kipping pullups, butterfly pullups, and bar muscle-ups. Coach Phil with tips on how to make yours more effective.

Keep Your Hips Healthy

Daryl Williams of ProRehab Physical Therapy with some tips for keeping your hips healthy. We’re in the middle of a heavy and intense back squat cycle, so those hips can get stiff if we’re not taking care of them before/after class. Check out these tips and feel better!
Compression Shorts

Compression Shorts: A Push-Up Bra for Your Butt

Compression Shorts: A Push-Up Bra for Your Butt Written by: Coach Slater This post isn’t for everyone. But, if you’ve ever dinged your package on a barbell during snatches and felt that uncomfortable puke-sensation in your stomach… then this post could be for you. If you’re still working out in tighty whitey’s or boxer briefs,...

Ordinary People Doing Extraordinary Things

Derby City is special. it’s full of ordinary people doing extraordinary things. People who have a lot on their plates, but who don’t complain about it. They’re the ones who embrace filling up their days and just put their heads down and do what needs to be done. There are other folks in this world...

The Lexi Colabianchi School of Weight Plate Management

The Lexi Colabianchi School of Weight Plate Management Written by: Slater Coe The theory goes like this… if you can’t easily calculate how much you have on the bar, then you won’t be afraid of it. Knowing how much it weighs makes it heavier. So, stack as many 25s, 15s, and 10s on the bar...

Barbell Training

Do you realize how cool it is that you’ve decided to train with a barbell? 94% of everyone you encounter in your daily life is afraid of the barbell for one reason or another… and while they know they should workout 60min/day for 3-4x/week, they don’t. Another 3% go to a Planet Fitness style gym...

How to Use Food to Optimize Recovery

How to Use Food to Optimize Recovery Written by: Coach Slater TLDR: Protein & Carbs around your workout, Protein & Fats (with some Carbs) at other times of the day. Protein plays a wide variety of roles in our body from rebuilding muscle tissue to providing the building blocks for various cells, enzymes, and hormones....