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4 things I learned from the CrossFit Games
Lessons on Performance, Mindset and Surroundings
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One of our InnerFight coaches, Carmen Bosmans, competed in the 2019 CrossFit games. Here are the top 4 things she learned from the experience!
4 lessons I learned competing at the 2019 CrossFit Games
Number one: preparation doesn’t last long
No matter how well you prepare, it can be over very quickly.
Due to the change of the structure in this year's games, there were some many brutal cuts, which left no room for mistakes. After only the first event 50% of the athletes were cut.
This was to remove the vast number of people who were deemed not fit enough to compete on the big stage at the CrossFit Games. What wasn’t first looked upon was the athletes who got cut because of a mistake they had made or a no rep they had received.
This resulted in those individuals dropping too far down the leaderboard, and not being able to make the next cut off. This in fact happened to several previous ‘Games athletes’ such as Streat Hoerner and Tim Paulson, who have competed multiple times on the big stage.
Does this mean they are not fit enough? No, of course it doesn’t, we are just humans and humans make mistakes This being said…. “The Best Always Wins!”
Number two: enjoy the journey
The lead up to the Games was in fact the most fun! The quote “Enjoy the journey, not the destination” does in fact have a lot of truth in it.
I’ve been competing for 7 years now and usually my prime focus has always been on the competition itself, instead of the process towards this end goal. This has by far been one of the most important things I’ve learned over the few past years.
The 2019 season was totally different for me, as I qualified for the Games through the open and I received a confirmed National Champion spot for Belgium.
This is where the real fun actually began… “training for the 2019 CrossFit Games”. This was a dream of mine ever since I competed in my first competition back in 2012.
Although I was aware of the cuts to the field of athletes, my main objective was to do my very best. Due to this, it enabled me to apply the right mindset towards my training and enjoying the whole lead up to my first Games appearance – instead of having my sole focus being on the games.
Although I did end up being in one of the first cuts, I still loved every moment of the experience!
Number three: consistency is key
The best always WINS. Why is this? Because no matter the circumstances, they always perform.
I learnt several things from being in the presence of Mat Fraser and Tia-Clair Toomey. Two of the biggest lessons were:
- They both had the ability to change their head space when they required.
- When they were not competing, they were able to adapt and relax in their own environment.
During the warm up area, they were focused on the task ahead, but were able to joke around and have some ‘trash talk’. But ultimately as soon as they stepped on the competition area, they were switched on and were ready to go! You can see it in their eyes, they are here to WIN!
Number four: your team really matters
Continuing on from this, both champions only had a select few individuals with them, whom they clearly trusted. The people you surround yourself with have a huge impact on your experience and play a key role on your success.
I had such a positive and relaxed environment during both the days before and within the Games, which made me cherish and appreciate every moment during the whole experience.
Three months leading up to the Games, Ricky joined our coaching team at Innerfight and from that day onwards I gained myself a training partner. I actually had never really minded training on my own but having someone there who was willing to do every session with me no matter what, made it so much more fun. Thanks Ricky!
I was lucky to fly out to the US two weeks before the Games started. I Spent 5 days in Chicago with Jamie Green, who finished in 3rd place and Elliot Simmonds, my coach who came 19th. I am so proud of their achievements and I am grateful that we got this opportunity together and to make great memories.
Once in Madison, we had a pre-games training camp, where we joined the “Red Pill” athletes: Briggsy, Emma, Kelly, Jows and Andy. These individuals are down to earth, positive minded people, who have a good sense of humour! Exactly what I needed to have a good time.
Lastly, a little thank you note to Cpt. Brooksy and his son James for traveling all the way to Madison and cheering so loud. I could hear them all over the field!
It won’t be long before the next CrossFit games is happening. Are you thinking about trying the CrossFit open? Message me on cb@innerfight.com for tips or even to set up some 1-on-1 coaching!
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
One of our InnerFight coaches, Carmen Bosmans, competed in the 2019 CrossFit games. Here are the top 4 things she learned from the experience!
4 lessons I learned competing at the 2019 CrossFit Games
Number one: preparation doesn’t last long
No matter how well you prepare, it can be over very quickly.
Due to the change of the structure in this year's games, there were some many brutal cuts, which left no room for mistakes. After only the first event 50% of the athletes were cut.
This was to remove the vast number of people who were deemed not fit enough to compete on the big stage at the CrossFit Games. What wasn’t first looked upon was the athletes who got cut because of a mistake they had made or a no rep they had received.
This resulted in those individuals dropping too far down the leaderboard, and not being able to make the next cut off. This in fact happened to several previous ‘Games athletes’ such as Streat Hoerner and Tim Paulson, who have competed multiple times on the big stage.
Does this mean they are not fit enough? No, of course it doesn’t, we are just humans and humans make mistakes This being said…. “The Best Always Wins!”
Number two: enjoy the journey
The lead up to the Games was in fact the most fun! The quote “Enjoy the journey, not the destination” does in fact have a lot of truth in it.
I’ve been competing for 7 years now and usually my prime focus has always been on the competition itself, instead of the process towards this end goal. This has by far been one of the most important things I’ve learned over the few past years.
The 2019 season was totally different for me, as I qualified for the Games through the open and I received a confirmed National Champion spot for Belgium.
This is where the real fun actually began… “training for the 2019 CrossFit Games”. This was a dream of mine ever since I competed in my first competition back in 2012.
Although I was aware of the cuts to the field of athletes, my main objective was to do my very best. Due to this, it enabled me to apply the right mindset towards my training and enjoying the whole lead up to my first Games appearance – instead of having my sole focus being on the games.
Although I did end up being in one of the first cuts, I still loved every moment of the experience!
Number three: consistency is key
The best always WINS. Why is this? Because no matter the circumstances, they always perform.
I learnt several things from being in the presence of Mat Fraser and Tia-Clair Toomey. Two of the biggest lessons were:
- They both had the ability to change their head space when they required.
- When they were not competing, they were able to adapt and relax in their own environment.
During the warm up area, they were focused on the task ahead, but were able to joke around and have some ‘trash talk’. But ultimately as soon as they stepped on the competition area, they were switched on and were ready to go! You can see it in their eyes, they are here to WIN!
Number four: your team really matters
Continuing on from this, both champions only had a select few individuals with them, whom they clearly trusted. The people you surround yourself with have a huge impact on your experience and play a key role on your success.
I had such a positive and relaxed environment during both the days before and within the Games, which made me cherish and appreciate every moment during the whole experience.
Three months leading up to the Games, Ricky joined our coaching team at Innerfight and from that day onwards I gained myself a training partner. I actually had never really minded training on my own but having someone there who was willing to do every session with me no matter what, made it so much more fun. Thanks Ricky!
I was lucky to fly out to the US two weeks before the Games started. I Spent 5 days in Chicago with Jamie Green, who finished in 3rd place and Elliot Simmonds, my coach who came 19th. I am so proud of their achievements and I am grateful that we got this opportunity together and to make great memories.
Once in Madison, we had a pre-games training camp, where we joined the “Red Pill” athletes: Briggsy, Emma, Kelly, Jows and Andy. These individuals are down to earth, positive minded people, who have a good sense of humour! Exactly what I needed to have a good time.
Lastly, a little thank you note to Cpt. Brooksy and his son James for traveling all the way to Madison and cheering so loud. I could hear them all over the field!
It won’t be long before the next CrossFit games is happening. Are you thinking about trying the CrossFit open? Message me on cb@innerfight.com for tips or even to set up some 1-on-1 coaching!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
One of our InnerFight coaches, Carmen Bosmans, competed in the 2019 CrossFit games. Here are the top 4 things she learned from the experience!
4 lessons I learned competing at the 2019 CrossFit Games
Number one: preparation doesn’t last long
No matter how well you prepare, it can be over very quickly.
Due to the change of the structure in this year's games, there were some many brutal cuts, which left no room for mistakes. After only the first event 50% of the athletes were cut.
This was to remove the vast number of people who were deemed not fit enough to compete on the big stage at the CrossFit Games. What wasn’t first looked upon was the athletes who got cut because of a mistake they had made or a no rep they had received.
This resulted in those individuals dropping too far down the leaderboard, and not being able to make the next cut off. This in fact happened to several previous ‘Games athletes’ such as Streat Hoerner and Tim Paulson, who have competed multiple times on the big stage.
Does this mean they are not fit enough? No, of course it doesn’t, we are just humans and humans make mistakes This being said…. “The Best Always Wins!”
Number two: enjoy the journey
The lead up to the Games was in fact the most fun! The quote “Enjoy the journey, not the destination” does in fact have a lot of truth in it.
I’ve been competing for 7 years now and usually my prime focus has always been on the competition itself, instead of the process towards this end goal. This has by far been one of the most important things I’ve learned over the few past years.
The 2019 season was totally different for me, as I qualified for the Games through the open and I received a confirmed National Champion spot for Belgium.
This is where the real fun actually began… “training for the 2019 CrossFit Games”. This was a dream of mine ever since I competed in my first competition back in 2012.
Although I was aware of the cuts to the field of athletes, my main objective was to do my very best. Due to this, it enabled me to apply the right mindset towards my training and enjoying the whole lead up to my first Games appearance – instead of having my sole focus being on the games.
Although I did end up being in one of the first cuts, I still loved every moment of the experience!
Number three: consistency is key
The best always WINS. Why is this? Because no matter the circumstances, they always perform.
I learnt several things from being in the presence of Mat Fraser and Tia-Clair Toomey. Two of the biggest lessons were:
- They both had the ability to change their head space when they required.
- When they were not competing, they were able to adapt and relax in their own environment.
During the warm up area, they were focused on the task ahead, but were able to joke around and have some ‘trash talk’. But ultimately as soon as they stepped on the competition area, they were switched on and were ready to go! You can see it in their eyes, they are here to WIN!
Number four: your team really matters
Continuing on from this, both champions only had a select few individuals with them, whom they clearly trusted. The people you surround yourself with have a huge impact on your experience and play a key role on your success.
I had such a positive and relaxed environment during both the days before and within the Games, which made me cherish and appreciate every moment during the whole experience.
Three months leading up to the Games, Ricky joined our coaching team at Innerfight and from that day onwards I gained myself a training partner. I actually had never really minded training on my own but having someone there who was willing to do every session with me no matter what, made it so much more fun. Thanks Ricky!
I was lucky to fly out to the US two weeks before the Games started. I Spent 5 days in Chicago with Jamie Green, who finished in 3rd place and Elliot Simmonds, my coach who came 19th. I am so proud of their achievements and I am grateful that we got this opportunity together and to make great memories.
Once in Madison, we had a pre-games training camp, where we joined the “Red Pill” athletes: Briggsy, Emma, Kelly, Jows and Andy. These individuals are down to earth, positive minded people, who have a good sense of humour! Exactly what I needed to have a good time.
Lastly, a little thank you note to Cpt. Brooksy and his son James for traveling all the way to Madison and cheering so loud. I could hear them all over the field!
It won’t be long before the next CrossFit games is happening. Are you thinking about trying the CrossFit open? Message me on cb@innerfight.com for tips or even to set up some 1-on-1 coaching!
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
One of our InnerFight coaches, Carmen Bosmans, competed in the 2019 CrossFit games. Here are the top 4 things she learned from the experience!
4 lessons I learned competing at the 2019 CrossFit Games
Number one: preparation doesn’t last long
No matter how well you prepare, it can be over very quickly.
Due to the change of the structure in this year's games, there were some many brutal cuts, which left no room for mistakes. After only the first event 50% of the athletes were cut.
This was to remove the vast number of people who were deemed not fit enough to compete on the big stage at the CrossFit Games. What wasn’t first looked upon was the athletes who got cut because of a mistake they had made or a no rep they had received.
This resulted in those individuals dropping too far down the leaderboard, and not being able to make the next cut off. This in fact happened to several previous ‘Games athletes’ such as Streat Hoerner and Tim Paulson, who have competed multiple times on the big stage.
Does this mean they are not fit enough? No, of course it doesn’t, we are just humans and humans make mistakes This being said…. “The Best Always Wins!”
Number two: enjoy the journey
The lead up to the Games was in fact the most fun! The quote “Enjoy the journey, not the destination” does in fact have a lot of truth in it.
I’ve been competing for 7 years now and usually my prime focus has always been on the competition itself, instead of the process towards this end goal. This has by far been one of the most important things I’ve learned over the few past years.
The 2019 season was totally different for me, as I qualified for the Games through the open and I received a confirmed National Champion spot for Belgium.
This is where the real fun actually began… “training for the 2019 CrossFit Games”. This was a dream of mine ever since I competed in my first competition back in 2012.
Although I was aware of the cuts to the field of athletes, my main objective was to do my very best. Due to this, it enabled me to apply the right mindset towards my training and enjoying the whole lead up to my first Games appearance – instead of having my sole focus being on the games.
Although I did end up being in one of the first cuts, I still loved every moment of the experience!
Number three: consistency is key
The best always WINS. Why is this? Because no matter the circumstances, they always perform.
I learnt several things from being in the presence of Mat Fraser and Tia-Clair Toomey. Two of the biggest lessons were:
- They both had the ability to change their head space when they required.
- When they were not competing, they were able to adapt and relax in their own environment.
During the warm up area, they were focused on the task ahead, but were able to joke around and have some ‘trash talk’. But ultimately as soon as they stepped on the competition area, they were switched on and were ready to go! You can see it in their eyes, they are here to WIN!
Number four: your team really matters
Continuing on from this, both champions only had a select few individuals with them, whom they clearly trusted. The people you surround yourself with have a huge impact on your experience and play a key role on your success.
I had such a positive and relaxed environment during both the days before and within the Games, which made me cherish and appreciate every moment during the whole experience.
Three months leading up to the Games, Ricky joined our coaching team at Innerfight and from that day onwards I gained myself a training partner. I actually had never really minded training on my own but having someone there who was willing to do every session with me no matter what, made it so much more fun. Thanks Ricky!
I was lucky to fly out to the US two weeks before the Games started. I Spent 5 days in Chicago with Jamie Green, who finished in 3rd place and Elliot Simmonds, my coach who came 19th. I am so proud of their achievements and I am grateful that we got this opportunity together and to make great memories.
Once in Madison, we had a pre-games training camp, where we joined the “Red Pill” athletes: Briggsy, Emma, Kelly, Jows and Andy. These individuals are down to earth, positive minded people, who have a good sense of humour! Exactly what I needed to have a good time.
Lastly, a little thank you note to Cpt. Brooksy and his son James for traveling all the way to Madison and cheering so loud. I could hear them all over the field!
It won’t be long before the next CrossFit games is happening. Are you thinking about trying the CrossFit open? Message me on cb@innerfight.com for tips or even to set up some 1-on-1 coaching!
One of our InnerFight coaches, Carmen Bosmans, competed in the 2019 CrossFit games. Here are the top 4 things she learned from the experience!
4 lessons I learned competing at the 2019 CrossFit Games
Number one: preparation doesn’t last long
No matter how well you prepare, it can be over very quickly.
Due to the change of the structure in this year's games, there were some many brutal cuts, which left no room for mistakes. After only the first event 50% of the athletes were cut.
This was to remove the vast number of people who were deemed not fit enough to compete on the big stage at the CrossFit Games. What wasn’t first looked upon was the athletes who got cut because of a mistake they had made or a no rep they had received.
This resulted in those individuals dropping too far down the leaderboard, and not being able to make the next cut off. This in fact happened to several previous ‘Games athletes’ such as Streat Hoerner and Tim Paulson, who have competed multiple times on the big stage.
Does this mean they are not fit enough? No, of course it doesn’t, we are just humans and humans make mistakes This being said…. “The Best Always Wins!”
Number two: enjoy the journey
The lead up to the Games was in fact the most fun! The quote “Enjoy the journey, not the destination” does in fact have a lot of truth in it.
I’ve been competing for 7 years now and usually my prime focus has always been on the competition itself, instead of the process towards this end goal. This has by far been one of the most important things I’ve learned over the few past years.
The 2019 season was totally different for me, as I qualified for the Games through the open and I received a confirmed National Champion spot for Belgium.
This is where the real fun actually began… “training for the 2019 CrossFit Games”. This was a dream of mine ever since I competed in my first competition back in 2012.
Although I was aware of the cuts to the field of athletes, my main objective was to do my very best. Due to this, it enabled me to apply the right mindset towards my training and enjoying the whole lead up to my first Games appearance – instead of having my sole focus being on the games.
Although I did end up being in one of the first cuts, I still loved every moment of the experience!
Number three: consistency is key
The best always WINS. Why is this? Because no matter the circumstances, they always perform.
I learnt several things from being in the presence of Mat Fraser and Tia-Clair Toomey. Two of the biggest lessons were:
- They both had the ability to change their head space when they required.
- When they were not competing, they were able to adapt and relax in their own environment.
During the warm up area, they were focused on the task ahead, but were able to joke around and have some ‘trash talk’. But ultimately as soon as they stepped on the competition area, they were switched on and were ready to go! You can see it in their eyes, they are here to WIN!
Number four: your team really matters
Continuing on from this, both champions only had a select few individuals with them, whom they clearly trusted. The people you surround yourself with have a huge impact on your experience and play a key role on your success.
I had such a positive and relaxed environment during both the days before and within the Games, which made me cherish and appreciate every moment during the whole experience.
Three months leading up to the Games, Ricky joined our coaching team at Innerfight and from that day onwards I gained myself a training partner. I actually had never really minded training on my own but having someone there who was willing to do every session with me no matter what, made it so much more fun. Thanks Ricky!
I was lucky to fly out to the US two weeks before the Games started. I Spent 5 days in Chicago with Jamie Green, who finished in 3rd place and Elliot Simmonds, my coach who came 19th. I am so proud of their achievements and I am grateful that we got this opportunity together and to make great memories.
Once in Madison, we had a pre-games training camp, where we joined the “Red Pill” athletes: Briggsy, Emma, Kelly, Jows and Andy. These individuals are down to earth, positive minded people, who have a good sense of humour! Exactly what I needed to have a good time.
Lastly, a little thank you note to Cpt. Brooksy and his son James for traveling all the way to Madison and cheering so loud. I could hear them all over the field!
It won’t be long before the next CrossFit games is happening. Are you thinking about trying the CrossFit open? Message me on cb@innerfight.com for tips or even to set up some 1-on-1 coaching!
One-Hour Workout: Revving Your Swim Engine
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