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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
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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 - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
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 - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
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 - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
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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!
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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