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Constantly Varied
We embrace CrossFit's 'Constantly Varied' approach to training
What is CrossFit? Its definition remains unmistakably clear and remarkably simple, and there lies its beauty.
CrossFit is constantly varied, high-intensity, functional movement.
But let's not stress about the latter two components. Instead, we will begin at the start.
After all, it's the former that desperately needs our attention.
Constantly: adverb
- Without pausing.
- Regularly or frequently.
Varied: adjective
- Characterised by or exhibiting variety; various; diverse; diversified.
- Changed; altered.
Therefore, CrossFit, in its most authentic nature, should be regularly changed or altered. This is where the genius behind the sport of fitness is found. Well into its third decade of existence, the brand continues to flourish, and for good reason.
Using a constantly varied approach, CrossFit allows us to develop in many areas, from reliving our high school sports days with handstands to picking up odd objects such as sandbags and, casually peppered within, a slightly bastardised version of Olympic weightlifting. There is always a goal in mind, whether it be a different body part to train or a further stimulus to achieve.
However, the fact that you can deliver a CrossFit program, or open an affiliate, after completing a mere two-day course will continue to draw scrutiny. And rightly so. There are many who have dedicated their lives to the science of fitness, spending years at university and beyond preparing for their vocation.
For added perspective, ask yourself this: Would you hire a lawyer on a Monday who was a plumber last Friday? With absolutely no disrespect to either profession, the answer is a resounding no.
This "ease of access" has led to both opportunities and challenges within the business of CrossFit. One major opportunity, which has evolved into a challenge, is found within the mass production of workout programs. These programs are often utilised by inexperienced gym owners looking to leverage a reputable external source.
On paper, it sounds like a smart move, but has said programmer been to your gym? Do they know your members? Their injuries, regressions or progressions? Where is the feedback loop? Is any of this even a problem? It isn't until it is, and then it can become borderline catastrophic.
Let's see how this plays out in a scenario I've unfortunately encountered far too many times.
Home - Friday Morning
It’s Friday morning, and you haven't been to the gym all week. Life has taken over, but you're ready to start fresh. Of course, you have a holiday deadline for added motivation.
Plus, tomorrow is Saturday!
You feel a rush of excitement because that means a partner workout, indicating the pain is shared, and the energy is high.
Gym - Saturday Morning
You show up to the whiteboard and discover that there are just three movements in the workout, all of which you love.
X 400m synchro run: Low skill and short. Perfect.
X 8 deadlifts (143kg/103kg): Grip it and rip it. Everyone's favourite.
X 8 wall walks: Cue those high school feels.
The class ends with 100-watt smiles, fist pumps and bum taps. You feel more than ready for a solid block of training, still oblivious to the fact that this story doesn’t end happily.
Gym - Sunday Afternoon
Sunday is usually your rest day, but to hell with that! You plan to keep Saturday's momentum going strong. While your awesome CrossFit gym has no formal classes today, you've got no excuse, because they offer open gym. Plus, you have a fancy app that allows you to unlock the gym from your phone. Since no coaching takes place during open gym hours, you hop onto another app and get the daily workout: 96 power snatches for time. Casual.
Shall we remind ourselves of the RX weight from Saturday's deadlifts? 143kg for men and 103kg for ladies. Luckily, the prescribed weight for today's snatches is only 31kg for men and 24kg for ladies. You notice that the workout also involves a cool 48 burpees which, unbeknownst to you, will cause an added dose of back compression.
You dismiss the slight twinge that starts to creep through your lower back, while your internal monologue convinces you to push forward: There's nothing to worry about. Plus, it's in a program! Written by one of the best in the world and supplied by the best gym in town with the snazzy app-operated door lock. Best plus best equals absolute bestest. After checking the prescribed warm-up, you realise you’re not entirely sure how to do three of the five movements. I can skip those. Half a warm-up is better than none, thinks the 6 month CrossFit rookie to himself.
End scene
Home - Monday Morning
New week, new start and new you. Despite feeling less than refreshed after a "solid weekend of training," you absentmindedly throw on your gym kit. Today sets the tone for the week, and if you don't get it right this morning, you'll feel as though you've failed before the day has even begun.
Gym - Monday Morning
You approach the whiteboard and read through the strength piece.
5 x 3 position snatch building to a modest 65% of your 1RM.
Unsure of your percentages, you follow along with the class and continue loading the bar across all 5 rounds. With each lift, you notice a pulling sensation through your back. Flashbacks to yesterday's snatches and Saturday's deadlifts run through your mind. As the class prepares for the front squats in the conditioning piece, you notice a few regulars ask the coach for substitutions. At least I'm not the only one.
The mind is willing and the body is present, but it sure as hell is starting to revolt. One hour later the workout is done, but those slight twinges in your back now feel like sharp pangs of pain with each willful step. Your mind races, how on earth am I going to get to Wednesday? I've already committed to training with my new gym buddy on Tuesday. I simply can't bail.
End scene
Gym (again) - Tuesday Morning
Fast forward 24 hours and the joy and eagerness you felt on Saturday is now all but gone. What's more, your gym buddy bailed on account of how sore she felt this morning. Maybe I should have done the same. You walk to the whiteboard and notice squat cleans in the strength piece and 40 power cleans within the metcon. Yay.
"Everyone loves power cleans!" yells the coach as he presents the workout of the day. He clearly hasn't checked the last four days of programming and remains oblivious to how you're feeling.
The coach begins a ridiculously long-winded spiel about a workout he has not written, based on an objective he is unaware of, taken verbatim from the programming app. Your sole takeaway from his intro is what you already read on the board, that there are a hell of a lot of squat cleans and power cleans today.
Malcolm Gladwell talked about 10,000 as the sweet spot to master anything. Is this what he had in mind? If the definition of CrossFit involves the phrase “constantly varied,” then perhaps not. The thuds in your lower back are certainly beating to a different drum.
Yet again, you show your commitment, resilience and partial insanity as you make it through. Luckily, the class ends with a few lower back and hamstring stretches; almost as helpful as half-time oranges during a soccer game and about as effective as what 30 seconds of stretching can provide.
You have a flashback to your CrossFit fundamentals classes when your coach informed you of the usual 3:1 or 2:1 training and rest day splits. But your love of CrossFit runs deeper than rest days, and your constant appraisal of CrossFit influencers has caused you to believe that more is more. Surely, you can only improve by training hard and surely, your expensive gym program knows best?
You check your training app and nervously look over Wednesday's program. Relief floods your brain. The only visible "back hazard" is found in some moderately heavy sandbag carries. Phew. By tomorrow, you may be able to remove your chiropractor's number off-speed dial.
Or perhaps not, because the strength piece is casually requesting a 3 rep max deadlift. Obviously, it's another workout with time spent between lifts making an appointment with your chiropractor.
Fast forward to Thursday evening and you're on your way home from the chiro. You begin to piece together the last five days and see a pattern emerge. While you technically altered the movement each day and changed from a barbell to a sandbag, they still followed the same patterns of pulling from the floor and, in doing so, took a hammer to your posterior chain.
But Friday is always a good vibe, and I don't want to miss it. You're also on a streak, as confirmed by the emotionless activity tracker that increasingly rules your life. Show up for Friday, and you are winning, rings in your mind.
You are tasked to take on 30 rounds of 5 wall balls, 3 handstand push-ups and 1 power clean. Only 30 pulls from the floor today… at 102kg for men and 70kg for ladies. You immediately opt for a damage control approach and message your chiro before the warm-up. There doesn’t seem to be a rush anyways as the coach is in a heated debate with a few members about the program's lack of variation. Your own confidence in the program also begins to waver. An eerie feeling takes over.
End Scene
Gym - Friday Morning
Oh, you're feeling drained? Of course you do! Your central nervous system has been taxed like never before. Car crash, train smash, your lower back would fit into either right now.
By 11 a.m., you can hardly keep your eyes open, and you've found the courage to tell your boss that you'll be “working from home” for the remainder of the day. Once you arrive, you lurch for the foam roller, desperately seeking reprieve.
By now, you’re so mentally and physically out of sorts that your Friday night plans are now a no-go. As you scroll through your phone, your "Gym Friends" WhatsApp group prompts you to consider signing into Saturday's class. Since Sunday is a rest day, tomorrow is a no-brainer. You hit "confirm booking" and remain horizontal for the rest of the evening.
Gym - 8 days later…
Eight days later, and it's another Saturday partner workout.
You notice that the room's energy has taken a 180-degree turn from last week. You look around. There are fewer smiles, eyes appear sunken, and everyone is on the floor "stretching" their lower backs.
Do they know why they feel so drained? Do you? There is no time to answer as the coach rallies everyone to the front of the class. The workout of the day? Running, pull-ups and 90 more snatches. Ahhhh, but wait! The snatches are from the hang, not all the way from the floor! You have all been to war. You are all due an explanation or maybe even a refund, but here you all are. The trust is wild, and it's mind-blowing that within less than two weeks, members have been asked to pull a barbell from the floor or the hang position close to 350 times. What's worse? Some of these members are still within their first month of CrossFit.
And we wonder why CrossFit gets a bad rap for injuring people. It is not CrossFit per se, but rather the fault of the programming. It is neither regulated by CrossFit nor has anything to do with the brand itself. It is often delivered by external third parties whose primary goal is, "how many gyms can we sell this to?' Not once have the members of each gym been truly taken into account, either by those creating the programming or by the gym owner purchasing it.
This total disregard for the first two words in CrossFit's definition, "constantly varied," injures members and causes them to lose interest in a fitness solution that, when mixed with the correct science, creates incredible change.
That's why we do what we do at InnerFight. We create our own programming for our own members so they can get better at life. It's fun, honest, simple, tested and proven.
We would never copy, paste and sell our programs to the masses. Moreover, our coaches are the best in the business, with each of them participating in weekly programming meetings and continuing professional development to ensure we're getting it right and showing up for each member. This is just one of the ways we continue to make fitter, stronger and healthier human beings.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
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
What is CrossFit? Its definition remains unmistakably clear and remarkably simple, and there lies its beauty.
CrossFit is constantly varied, high-intensity, functional movement.
But let's not stress about the latter two components. Instead, we will begin at the start.
After all, it's the former that desperately needs our attention.
Constantly: adverb
- Without pausing.
- Regularly or frequently.
Varied: adjective
- Characterised by or exhibiting variety; various; diverse; diversified.
- Changed; altered.
Therefore, CrossFit, in its most authentic nature, should be regularly changed or altered. This is where the genius behind the sport of fitness is found. Well into its third decade of existence, the brand continues to flourish, and for good reason.
Using a constantly varied approach, CrossFit allows us to develop in many areas, from reliving our high school sports days with handstands to picking up odd objects such as sandbags and, casually peppered within, a slightly bastardised version of Olympic weightlifting. There is always a goal in mind, whether it be a different body part to train or a further stimulus to achieve.
However, the fact that you can deliver a CrossFit program, or open an affiliate, after completing a mere two-day course will continue to draw scrutiny. And rightly so. There are many who have dedicated their lives to the science of fitness, spending years at university and beyond preparing for their vocation.
For added perspective, ask yourself this: Would you hire a lawyer on a Monday who was a plumber last Friday? With absolutely no disrespect to either profession, the answer is a resounding no.
This "ease of access" has led to both opportunities and challenges within the business of CrossFit. One major opportunity, which has evolved into a challenge, is found within the mass production of workout programs. These programs are often utilised by inexperienced gym owners looking to leverage a reputable external source.
On paper, it sounds like a smart move, but has said programmer been to your gym? Do they know your members? Their injuries, regressions or progressions? Where is the feedback loop? Is any of this even a problem? It isn't until it is, and then it can become borderline catastrophic.
Let's see how this plays out in a scenario I've unfortunately encountered far too many times.
Home - Friday Morning
It’s Friday morning, and you haven't been to the gym all week. Life has taken over, but you're ready to start fresh. Of course, you have a holiday deadline for added motivation.
Plus, tomorrow is Saturday!
You feel a rush of excitement because that means a partner workout, indicating the pain is shared, and the energy is high.
Gym - Saturday Morning
You show up to the whiteboard and discover that there are just three movements in the workout, all of which you love.
X 400m synchro run: Low skill and short. Perfect.
X 8 deadlifts (143kg/103kg): Grip it and rip it. Everyone's favourite.
X 8 wall walks: Cue those high school feels.
The class ends with 100-watt smiles, fist pumps and bum taps. You feel more than ready for a solid block of training, still oblivious to the fact that this story doesn’t end happily.
Gym - Sunday Afternoon
Sunday is usually your rest day, but to hell with that! You plan to keep Saturday's momentum going strong. While your awesome CrossFit gym has no formal classes today, you've got no excuse, because they offer open gym. Plus, you have a fancy app that allows you to unlock the gym from your phone. Since no coaching takes place during open gym hours, you hop onto another app and get the daily workout: 96 power snatches for time. Casual.
Shall we remind ourselves of the RX weight from Saturday's deadlifts? 143kg for men and 103kg for ladies. Luckily, the prescribed weight for today's snatches is only 31kg for men and 24kg for ladies. You notice that the workout also involves a cool 48 burpees which, unbeknownst to you, will cause an added dose of back compression.
You dismiss the slight twinge that starts to creep through your lower back, while your internal monologue convinces you to push forward: There's nothing to worry about. Plus, it's in a program! Written by one of the best in the world and supplied by the best gym in town with the snazzy app-operated door lock. Best plus best equals absolute bestest. After checking the prescribed warm-up, you realise you’re not entirely sure how to do three of the five movements. I can skip those. Half a warm-up is better than none, thinks the 6 month CrossFit rookie to himself.
End scene
Home - Monday Morning
New week, new start and new you. Despite feeling less than refreshed after a "solid weekend of training," you absentmindedly throw on your gym kit. Today sets the tone for the week, and if you don't get it right this morning, you'll feel as though you've failed before the day has even begun.
Gym - Monday Morning
You approach the whiteboard and read through the strength piece.
5 x 3 position snatch building to a modest 65% of your 1RM.
Unsure of your percentages, you follow along with the class and continue loading the bar across all 5 rounds. With each lift, you notice a pulling sensation through your back. Flashbacks to yesterday's snatches and Saturday's deadlifts run through your mind. As the class prepares for the front squats in the conditioning piece, you notice a few regulars ask the coach for substitutions. At least I'm not the only one.
The mind is willing and the body is present, but it sure as hell is starting to revolt. One hour later the workout is done, but those slight twinges in your back now feel like sharp pangs of pain with each willful step. Your mind races, how on earth am I going to get to Wednesday? I've already committed to training with my new gym buddy on Tuesday. I simply can't bail.
End scene
Gym (again) - Tuesday Morning
Fast forward 24 hours and the joy and eagerness you felt on Saturday is now all but gone. What's more, your gym buddy bailed on account of how sore she felt this morning. Maybe I should have done the same. You walk to the whiteboard and notice squat cleans in the strength piece and 40 power cleans within the metcon. Yay.
"Everyone loves power cleans!" yells the coach as he presents the workout of the day. He clearly hasn't checked the last four days of programming and remains oblivious to how you're feeling.
The coach begins a ridiculously long-winded spiel about a workout he has not written, based on an objective he is unaware of, taken verbatim from the programming app. Your sole takeaway from his intro is what you already read on the board, that there are a hell of a lot of squat cleans and power cleans today.
Malcolm Gladwell talked about 10,000 as the sweet spot to master anything. Is this what he had in mind? If the definition of CrossFit involves the phrase “constantly varied,” then perhaps not. The thuds in your lower back are certainly beating to a different drum.
Yet again, you show your commitment, resilience and partial insanity as you make it through. Luckily, the class ends with a few lower back and hamstring stretches; almost as helpful as half-time oranges during a soccer game and about as effective as what 30 seconds of stretching can provide.
You have a flashback to your CrossFit fundamentals classes when your coach informed you of the usual 3:1 or 2:1 training and rest day splits. But your love of CrossFit runs deeper than rest days, and your constant appraisal of CrossFit influencers has caused you to believe that more is more. Surely, you can only improve by training hard and surely, your expensive gym program knows best?
You check your training app and nervously look over Wednesday's program. Relief floods your brain. The only visible "back hazard" is found in some moderately heavy sandbag carries. Phew. By tomorrow, you may be able to remove your chiropractor's number off-speed dial.
Or perhaps not, because the strength piece is casually requesting a 3 rep max deadlift. Obviously, it's another workout with time spent between lifts making an appointment with your chiropractor.
Fast forward to Thursday evening and you're on your way home from the chiro. You begin to piece together the last five days and see a pattern emerge. While you technically altered the movement each day and changed from a barbell to a sandbag, they still followed the same patterns of pulling from the floor and, in doing so, took a hammer to your posterior chain.
But Friday is always a good vibe, and I don't want to miss it. You're also on a streak, as confirmed by the emotionless activity tracker that increasingly rules your life. Show up for Friday, and you are winning, rings in your mind.
You are tasked to take on 30 rounds of 5 wall balls, 3 handstand push-ups and 1 power clean. Only 30 pulls from the floor today… at 102kg for men and 70kg for ladies. You immediately opt for a damage control approach and message your chiro before the warm-up. There doesn’t seem to be a rush anyways as the coach is in a heated debate with a few members about the program's lack of variation. Your own confidence in the program also begins to waver. An eerie feeling takes over.
End Scene
Gym - Friday Morning
Oh, you're feeling drained? Of course you do! Your central nervous system has been taxed like never before. Car crash, train smash, your lower back would fit into either right now.
By 11 a.m., you can hardly keep your eyes open, and you've found the courage to tell your boss that you'll be “working from home” for the remainder of the day. Once you arrive, you lurch for the foam roller, desperately seeking reprieve.
By now, you’re so mentally and physically out of sorts that your Friday night plans are now a no-go. As you scroll through your phone, your "Gym Friends" WhatsApp group prompts you to consider signing into Saturday's class. Since Sunday is a rest day, tomorrow is a no-brainer. You hit "confirm booking" and remain horizontal for the rest of the evening.
Gym - 8 days later…
Eight days later, and it's another Saturday partner workout.
You notice that the room's energy has taken a 180-degree turn from last week. You look around. There are fewer smiles, eyes appear sunken, and everyone is on the floor "stretching" their lower backs.
Do they know why they feel so drained? Do you? There is no time to answer as the coach rallies everyone to the front of the class. The workout of the day? Running, pull-ups and 90 more snatches. Ahhhh, but wait! The snatches are from the hang, not all the way from the floor! You have all been to war. You are all due an explanation or maybe even a refund, but here you all are. The trust is wild, and it's mind-blowing that within less than two weeks, members have been asked to pull a barbell from the floor or the hang position close to 350 times. What's worse? Some of these members are still within their first month of CrossFit.
And we wonder why CrossFit gets a bad rap for injuring people. It is not CrossFit per se, but rather the fault of the programming. It is neither regulated by CrossFit nor has anything to do with the brand itself. It is often delivered by external third parties whose primary goal is, "how many gyms can we sell this to?' Not once have the members of each gym been truly taken into account, either by those creating the programming or by the gym owner purchasing it.
This total disregard for the first two words in CrossFit's definition, "constantly varied," injures members and causes them to lose interest in a fitness solution that, when mixed with the correct science, creates incredible change.
That's why we do what we do at InnerFight. We create our own programming for our own members so they can get better at life. It's fun, honest, simple, tested and proven.
We would never copy, paste and sell our programs to the masses. Moreover, our coaches are the best in the business, with each of them participating in weekly programming meetings and continuing professional development to ensure we're getting it right and showing up for each member. This is just one of the ways we continue to make fitter, stronger and healthier human beings.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
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.
What is CrossFit? Its definition remains unmistakably clear and remarkably simple, and there lies its beauty.
CrossFit is constantly varied, high-intensity, functional movement.
But let's not stress about the latter two components. Instead, we will begin at the start.
After all, it's the former that desperately needs our attention.
Constantly: adverb
- Without pausing.
- Regularly or frequently.
Varied: adjective
- Characterised by or exhibiting variety; various; diverse; diversified.
- Changed; altered.
Therefore, CrossFit, in its most authentic nature, should be regularly changed or altered. This is where the genius behind the sport of fitness is found. Well into its third decade of existence, the brand continues to flourish, and for good reason.
Using a constantly varied approach, CrossFit allows us to develop in many areas, from reliving our high school sports days with handstands to picking up odd objects such as sandbags and, casually peppered within, a slightly bastardised version of Olympic weightlifting. There is always a goal in mind, whether it be a different body part to train or a further stimulus to achieve.
However, the fact that you can deliver a CrossFit program, or open an affiliate, after completing a mere two-day course will continue to draw scrutiny. And rightly so. There are many who have dedicated their lives to the science of fitness, spending years at university and beyond preparing for their vocation.
For added perspective, ask yourself this: Would you hire a lawyer on a Monday who was a plumber last Friday? With absolutely no disrespect to either profession, the answer is a resounding no.
This "ease of access" has led to both opportunities and challenges within the business of CrossFit. One major opportunity, which has evolved into a challenge, is found within the mass production of workout programs. These programs are often utilised by inexperienced gym owners looking to leverage a reputable external source.
On paper, it sounds like a smart move, but has said programmer been to your gym? Do they know your members? Their injuries, regressions or progressions? Where is the feedback loop? Is any of this even a problem? It isn't until it is, and then it can become borderline catastrophic.
Let's see how this plays out in a scenario I've unfortunately encountered far too many times.
Home - Friday Morning
It’s Friday morning, and you haven't been to the gym all week. Life has taken over, but you're ready to start fresh. Of course, you have a holiday deadline for added motivation.
Plus, tomorrow is Saturday!
You feel a rush of excitement because that means a partner workout, indicating the pain is shared, and the energy is high.
Gym - Saturday Morning
You show up to the whiteboard and discover that there are just three movements in the workout, all of which you love.
X 400m synchro run: Low skill and short. Perfect.
X 8 deadlifts (143kg/103kg): Grip it and rip it. Everyone's favourite.
X 8 wall walks: Cue those high school feels.
The class ends with 100-watt smiles, fist pumps and bum taps. You feel more than ready for a solid block of training, still oblivious to the fact that this story doesn’t end happily.
Gym - Sunday Afternoon
Sunday is usually your rest day, but to hell with that! You plan to keep Saturday's momentum going strong. While your awesome CrossFit gym has no formal classes today, you've got no excuse, because they offer open gym. Plus, you have a fancy app that allows you to unlock the gym from your phone. Since no coaching takes place during open gym hours, you hop onto another app and get the daily workout: 96 power snatches for time. Casual.
Shall we remind ourselves of the RX weight from Saturday's deadlifts? 143kg for men and 103kg for ladies. Luckily, the prescribed weight for today's snatches is only 31kg for men and 24kg for ladies. You notice that the workout also involves a cool 48 burpees which, unbeknownst to you, will cause an added dose of back compression.
You dismiss the slight twinge that starts to creep through your lower back, while your internal monologue convinces you to push forward: There's nothing to worry about. Plus, it's in a program! Written by one of the best in the world and supplied by the best gym in town with the snazzy app-operated door lock. Best plus best equals absolute bestest. After checking the prescribed warm-up, you realise you’re not entirely sure how to do three of the five movements. I can skip those. Half a warm-up is better than none, thinks the 6 month CrossFit rookie to himself.
End scene
Home - Monday Morning
New week, new start and new you. Despite feeling less than refreshed after a "solid weekend of training," you absentmindedly throw on your gym kit. Today sets the tone for the week, and if you don't get it right this morning, you'll feel as though you've failed before the day has even begun.
Gym - Monday Morning
You approach the whiteboard and read through the strength piece.
5 x 3 position snatch building to a modest 65% of your 1RM.
Unsure of your percentages, you follow along with the class and continue loading the bar across all 5 rounds. With each lift, you notice a pulling sensation through your back. Flashbacks to yesterday's snatches and Saturday's deadlifts run through your mind. As the class prepares for the front squats in the conditioning piece, you notice a few regulars ask the coach for substitutions. At least I'm not the only one.
The mind is willing and the body is present, but it sure as hell is starting to revolt. One hour later the workout is done, but those slight twinges in your back now feel like sharp pangs of pain with each willful step. Your mind races, how on earth am I going to get to Wednesday? I've already committed to training with my new gym buddy on Tuesday. I simply can't bail.
End scene
Gym (again) - Tuesday Morning
Fast forward 24 hours and the joy and eagerness you felt on Saturday is now all but gone. What's more, your gym buddy bailed on account of how sore she felt this morning. Maybe I should have done the same. You walk to the whiteboard and notice squat cleans in the strength piece and 40 power cleans within the metcon. Yay.
"Everyone loves power cleans!" yells the coach as he presents the workout of the day. He clearly hasn't checked the last four days of programming and remains oblivious to how you're feeling.
The coach begins a ridiculously long-winded spiel about a workout he has not written, based on an objective he is unaware of, taken verbatim from the programming app. Your sole takeaway from his intro is what you already read on the board, that there are a hell of a lot of squat cleans and power cleans today.
Malcolm Gladwell talked about 10,000 as the sweet spot to master anything. Is this what he had in mind? If the definition of CrossFit involves the phrase “constantly varied,” then perhaps not. The thuds in your lower back are certainly beating to a different drum.
Yet again, you show your commitment, resilience and partial insanity as you make it through. Luckily, the class ends with a few lower back and hamstring stretches; almost as helpful as half-time oranges during a soccer game and about as effective as what 30 seconds of stretching can provide.
You have a flashback to your CrossFit fundamentals classes when your coach informed you of the usual 3:1 or 2:1 training and rest day splits. But your love of CrossFit runs deeper than rest days, and your constant appraisal of CrossFit influencers has caused you to believe that more is more. Surely, you can only improve by training hard and surely, your expensive gym program knows best?
You check your training app and nervously look over Wednesday's program. Relief floods your brain. The only visible "back hazard" is found in some moderately heavy sandbag carries. Phew. By tomorrow, you may be able to remove your chiropractor's number off-speed dial.
Or perhaps not, because the strength piece is casually requesting a 3 rep max deadlift. Obviously, it's another workout with time spent between lifts making an appointment with your chiropractor.
Fast forward to Thursday evening and you're on your way home from the chiro. You begin to piece together the last five days and see a pattern emerge. While you technically altered the movement each day and changed from a barbell to a sandbag, they still followed the same patterns of pulling from the floor and, in doing so, took a hammer to your posterior chain.
But Friday is always a good vibe, and I don't want to miss it. You're also on a streak, as confirmed by the emotionless activity tracker that increasingly rules your life. Show up for Friday, and you are winning, rings in your mind.
You are tasked to take on 30 rounds of 5 wall balls, 3 handstand push-ups and 1 power clean. Only 30 pulls from the floor today… at 102kg for men and 70kg for ladies. You immediately opt for a damage control approach and message your chiro before the warm-up. There doesn’t seem to be a rush anyways as the coach is in a heated debate with a few members about the program's lack of variation. Your own confidence in the program also begins to waver. An eerie feeling takes over.
End Scene
Gym - Friday Morning
Oh, you're feeling drained? Of course you do! Your central nervous system has been taxed like never before. Car crash, train smash, your lower back would fit into either right now.
By 11 a.m., you can hardly keep your eyes open, and you've found the courage to tell your boss that you'll be “working from home” for the remainder of the day. Once you arrive, you lurch for the foam roller, desperately seeking reprieve.
By now, you’re so mentally and physically out of sorts that your Friday night plans are now a no-go. As you scroll through your phone, your "Gym Friends" WhatsApp group prompts you to consider signing into Saturday's class. Since Sunday is a rest day, tomorrow is a no-brainer. You hit "confirm booking" and remain horizontal for the rest of the evening.
Gym - 8 days later…
Eight days later, and it's another Saturday partner workout.
You notice that the room's energy has taken a 180-degree turn from last week. You look around. There are fewer smiles, eyes appear sunken, and everyone is on the floor "stretching" their lower backs.
Do they know why they feel so drained? Do you? There is no time to answer as the coach rallies everyone to the front of the class. The workout of the day? Running, pull-ups and 90 more snatches. Ahhhh, but wait! The snatches are from the hang, not all the way from the floor! You have all been to war. You are all due an explanation or maybe even a refund, but here you all are. The trust is wild, and it's mind-blowing that within less than two weeks, members have been asked to pull a barbell from the floor or the hang position close to 350 times. What's worse? Some of these members are still within their first month of CrossFit.
And we wonder why CrossFit gets a bad rap for injuring people. It is not CrossFit per se, but rather the fault of the programming. It is neither regulated by CrossFit nor has anything to do with the brand itself. It is often delivered by external third parties whose primary goal is, "how many gyms can we sell this to?' Not once have the members of each gym been truly taken into account, either by those creating the programming or by the gym owner purchasing it.
This total disregard for the first two words in CrossFit's definition, "constantly varied," injures members and causes them to lose interest in a fitness solution that, when mixed with the correct science, creates incredible change.
That's why we do what we do at InnerFight. We create our own programming for our own members so they can get better at life. It's fun, honest, simple, tested and proven.
We would never copy, paste and sell our programs to the masses. Moreover, our coaches are the best in the business, with each of them participating in weekly programming meetings and continuing professional development to ensure we're getting it right and showing up for each member. This is just one of the ways we continue to make fitter, stronger and healthier human beings.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
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
Location: Bottom of the Stick, Al Qudra.
What is CrossFit? Its definition remains unmistakably clear and remarkably simple, and there lies its beauty.
CrossFit is constantly varied, high-intensity, functional movement.
But let's not stress about the latter two components. Instead, we will begin at the start.
After all, it's the former that desperately needs our attention.
Constantly: adverb
- Without pausing.
- Regularly or frequently.
Varied: adjective
- Characterised by or exhibiting variety; various; diverse; diversified.
- Changed; altered.
Therefore, CrossFit, in its most authentic nature, should be regularly changed or altered. This is where the genius behind the sport of fitness is found. Well into its third decade of existence, the brand continues to flourish, and for good reason.
Using a constantly varied approach, CrossFit allows us to develop in many areas, from reliving our high school sports days with handstands to picking up odd objects such as sandbags and, casually peppered within, a slightly bastardised version of Olympic weightlifting. There is always a goal in mind, whether it be a different body part to train or a further stimulus to achieve.
However, the fact that you can deliver a CrossFit program, or open an affiliate, after completing a mere two-day course will continue to draw scrutiny. And rightly so. There are many who have dedicated their lives to the science of fitness, spending years at university and beyond preparing for their vocation.
For added perspective, ask yourself this: Would you hire a lawyer on a Monday who was a plumber last Friday? With absolutely no disrespect to either profession, the answer is a resounding no.
This "ease of access" has led to both opportunities and challenges within the business of CrossFit. One major opportunity, which has evolved into a challenge, is found within the mass production of workout programs. These programs are often utilised by inexperienced gym owners looking to leverage a reputable external source.
On paper, it sounds like a smart move, but has said programmer been to your gym? Do they know your members? Their injuries, regressions or progressions? Where is the feedback loop? Is any of this even a problem? It isn't until it is, and then it can become borderline catastrophic.
Let's see how this plays out in a scenario I've unfortunately encountered far too many times.
Home - Friday Morning
It’s Friday morning, and you haven't been to the gym all week. Life has taken over, but you're ready to start fresh. Of course, you have a holiday deadline for added motivation.
Plus, tomorrow is Saturday!
You feel a rush of excitement because that means a partner workout, indicating the pain is shared, and the energy is high.
Gym - Saturday Morning
You show up to the whiteboard and discover that there are just three movements in the workout, all of which you love.
X 400m synchro run: Low skill and short. Perfect.
X 8 deadlifts (143kg/103kg): Grip it and rip it. Everyone's favourite.
X 8 wall walks: Cue those high school feels.
The class ends with 100-watt smiles, fist pumps and bum taps. You feel more than ready for a solid block of training, still oblivious to the fact that this story doesn’t end happily.
Gym - Sunday Afternoon
Sunday is usually your rest day, but to hell with that! You plan to keep Saturday's momentum going strong. While your awesome CrossFit gym has no formal classes today, you've got no excuse, because they offer open gym. Plus, you have a fancy app that allows you to unlock the gym from your phone. Since no coaching takes place during open gym hours, you hop onto another app and get the daily workout: 96 power snatches for time. Casual.
Shall we remind ourselves of the RX weight from Saturday's deadlifts? 143kg for men and 103kg for ladies. Luckily, the prescribed weight for today's snatches is only 31kg for men and 24kg for ladies. You notice that the workout also involves a cool 48 burpees which, unbeknownst to you, will cause an added dose of back compression.
You dismiss the slight twinge that starts to creep through your lower back, while your internal monologue convinces you to push forward: There's nothing to worry about. Plus, it's in a program! Written by one of the best in the world and supplied by the best gym in town with the snazzy app-operated door lock. Best plus best equals absolute bestest. After checking the prescribed warm-up, you realise you’re not entirely sure how to do three of the five movements. I can skip those. Half a warm-up is better than none, thinks the 6 month CrossFit rookie to himself.
End scene
Home - Monday Morning
New week, new start and new you. Despite feeling less than refreshed after a "solid weekend of training," you absentmindedly throw on your gym kit. Today sets the tone for the week, and if you don't get it right this morning, you'll feel as though you've failed before the day has even begun.
Gym - Monday Morning
You approach the whiteboard and read through the strength piece.
5 x 3 position snatch building to a modest 65% of your 1RM.
Unsure of your percentages, you follow along with the class and continue loading the bar across all 5 rounds. With each lift, you notice a pulling sensation through your back. Flashbacks to yesterday's snatches and Saturday's deadlifts run through your mind. As the class prepares for the front squats in the conditioning piece, you notice a few regulars ask the coach for substitutions. At least I'm not the only one.
The mind is willing and the body is present, but it sure as hell is starting to revolt. One hour later the workout is done, but those slight twinges in your back now feel like sharp pangs of pain with each willful step. Your mind races, how on earth am I going to get to Wednesday? I've already committed to training with my new gym buddy on Tuesday. I simply can't bail.
End scene
Gym (again) - Tuesday Morning
Fast forward 24 hours and the joy and eagerness you felt on Saturday is now all but gone. What's more, your gym buddy bailed on account of how sore she felt this morning. Maybe I should have done the same. You walk to the whiteboard and notice squat cleans in the strength piece and 40 power cleans within the metcon. Yay.
"Everyone loves power cleans!" yells the coach as he presents the workout of the day. He clearly hasn't checked the last four days of programming and remains oblivious to how you're feeling.
The coach begins a ridiculously long-winded spiel about a workout he has not written, based on an objective he is unaware of, taken verbatim from the programming app. Your sole takeaway from his intro is what you already read on the board, that there are a hell of a lot of squat cleans and power cleans today.
Malcolm Gladwell talked about 10,000 as the sweet spot to master anything. Is this what he had in mind? If the definition of CrossFit involves the phrase “constantly varied,” then perhaps not. The thuds in your lower back are certainly beating to a different drum.
Yet again, you show your commitment, resilience and partial insanity as you make it through. Luckily, the class ends with a few lower back and hamstring stretches; almost as helpful as half-time oranges during a soccer game and about as effective as what 30 seconds of stretching can provide.
You have a flashback to your CrossFit fundamentals classes when your coach informed you of the usual 3:1 or 2:1 training and rest day splits. But your love of CrossFit runs deeper than rest days, and your constant appraisal of CrossFit influencers has caused you to believe that more is more. Surely, you can only improve by training hard and surely, your expensive gym program knows best?
You check your training app and nervously look over Wednesday's program. Relief floods your brain. The only visible "back hazard" is found in some moderately heavy sandbag carries. Phew. By tomorrow, you may be able to remove your chiropractor's number off-speed dial.
Or perhaps not, because the strength piece is casually requesting a 3 rep max deadlift. Obviously, it's another workout with time spent between lifts making an appointment with your chiropractor.
Fast forward to Thursday evening and you're on your way home from the chiro. You begin to piece together the last five days and see a pattern emerge. While you technically altered the movement each day and changed from a barbell to a sandbag, they still followed the same patterns of pulling from the floor and, in doing so, took a hammer to your posterior chain.
But Friday is always a good vibe, and I don't want to miss it. You're also on a streak, as confirmed by the emotionless activity tracker that increasingly rules your life. Show up for Friday, and you are winning, rings in your mind.
You are tasked to take on 30 rounds of 5 wall balls, 3 handstand push-ups and 1 power clean. Only 30 pulls from the floor today… at 102kg for men and 70kg for ladies. You immediately opt for a damage control approach and message your chiro before the warm-up. There doesn’t seem to be a rush anyways as the coach is in a heated debate with a few members about the program's lack of variation. Your own confidence in the program also begins to waver. An eerie feeling takes over.
End Scene
Gym - Friday Morning
Oh, you're feeling drained? Of course you do! Your central nervous system has been taxed like never before. Car crash, train smash, your lower back would fit into either right now.
By 11 a.m., you can hardly keep your eyes open, and you've found the courage to tell your boss that you'll be “working from home” for the remainder of the day. Once you arrive, you lurch for the foam roller, desperately seeking reprieve.
By now, you’re so mentally and physically out of sorts that your Friday night plans are now a no-go. As you scroll through your phone, your "Gym Friends" WhatsApp group prompts you to consider signing into Saturday's class. Since Sunday is a rest day, tomorrow is a no-brainer. You hit "confirm booking" and remain horizontal for the rest of the evening.
Gym - 8 days later…
Eight days later, and it's another Saturday partner workout.
You notice that the room's energy has taken a 180-degree turn from last week. You look around. There are fewer smiles, eyes appear sunken, and everyone is on the floor "stretching" their lower backs.
Do they know why they feel so drained? Do you? There is no time to answer as the coach rallies everyone to the front of the class. The workout of the day? Running, pull-ups and 90 more snatches. Ahhhh, but wait! The snatches are from the hang, not all the way from the floor! You have all been to war. You are all due an explanation or maybe even a refund, but here you all are. The trust is wild, and it's mind-blowing that within less than two weeks, members have been asked to pull a barbell from the floor or the hang position close to 350 times. What's worse? Some of these members are still within their first month of CrossFit.
And we wonder why CrossFit gets a bad rap for injuring people. It is not CrossFit per se, but rather the fault of the programming. It is neither regulated by CrossFit nor has anything to do with the brand itself. It is often delivered by external third parties whose primary goal is, "how many gyms can we sell this to?' Not once have the members of each gym been truly taken into account, either by those creating the programming or by the gym owner purchasing it.
This total disregard for the first two words in CrossFit's definition, "constantly varied," injures members and causes them to lose interest in a fitness solution that, when mixed with the correct science, creates incredible change.
That's why we do what we do at InnerFight. We create our own programming for our own members so they can get better at life. It's fun, honest, simple, tested and proven.
We would never copy, paste and sell our programs to the masses. Moreover, our coaches are the best in the business, with each of them participating in weekly programming meetings and continuing professional development to ensure we're getting it right and showing up for each member. This is just one of the ways we continue to make fitter, stronger and healthier human beings.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
What is CrossFit? Its definition remains unmistakably clear and remarkably simple, and there lies its beauty.
CrossFit is constantly varied, high-intensity, functional movement.
But let's not stress about the latter two components. Instead, we will begin at the start.
After all, it's the former that desperately needs our attention.
Constantly: adverb
- Without pausing.
- Regularly or frequently.
Varied: adjective
- Characterised by or exhibiting variety; various; diverse; diversified.
- Changed; altered.
Therefore, CrossFit, in its most authentic nature, should be regularly changed or altered. This is where the genius behind the sport of fitness is found. Well into its third decade of existence, the brand continues to flourish, and for good reason.
Using a constantly varied approach, CrossFit allows us to develop in many areas, from reliving our high school sports days with handstands to picking up odd objects such as sandbags and, casually peppered within, a slightly bastardised version of Olympic weightlifting. There is always a goal in mind, whether it be a different body part to train or a further stimulus to achieve.
However, the fact that you can deliver a CrossFit program, or open an affiliate, after completing a mere two-day course will continue to draw scrutiny. And rightly so. There are many who have dedicated their lives to the science of fitness, spending years at university and beyond preparing for their vocation.
For added perspective, ask yourself this: Would you hire a lawyer on a Monday who was a plumber last Friday? With absolutely no disrespect to either profession, the answer is a resounding no.
This "ease of access" has led to both opportunities and challenges within the business of CrossFit. One major opportunity, which has evolved into a challenge, is found within the mass production of workout programs. These programs are often utilised by inexperienced gym owners looking to leverage a reputable external source.
On paper, it sounds like a smart move, but has said programmer been to your gym? Do they know your members? Their injuries, regressions or progressions? Where is the feedback loop? Is any of this even a problem? It isn't until it is, and then it can become borderline catastrophic.
Let's see how this plays out in a scenario I've unfortunately encountered far too many times.
Home - Friday Morning
It’s Friday morning, and you haven't been to the gym all week. Life has taken over, but you're ready to start fresh. Of course, you have a holiday deadline for added motivation.
Plus, tomorrow is Saturday!
You feel a rush of excitement because that means a partner workout, indicating the pain is shared, and the energy is high.
Gym - Saturday Morning
You show up to the whiteboard and discover that there are just three movements in the workout, all of which you love.
X 400m synchro run: Low skill and short. Perfect.
X 8 deadlifts (143kg/103kg): Grip it and rip it. Everyone's favourite.
X 8 wall walks: Cue those high school feels.
The class ends with 100-watt smiles, fist pumps and bum taps. You feel more than ready for a solid block of training, still oblivious to the fact that this story doesn’t end happily.
Gym - Sunday Afternoon
Sunday is usually your rest day, but to hell with that! You plan to keep Saturday's momentum going strong. While your awesome CrossFit gym has no formal classes today, you've got no excuse, because they offer open gym. Plus, you have a fancy app that allows you to unlock the gym from your phone. Since no coaching takes place during open gym hours, you hop onto another app and get the daily workout: 96 power snatches for time. Casual.
Shall we remind ourselves of the RX weight from Saturday's deadlifts? 143kg for men and 103kg for ladies. Luckily, the prescribed weight for today's snatches is only 31kg for men and 24kg for ladies. You notice that the workout also involves a cool 48 burpees which, unbeknownst to you, will cause an added dose of back compression.
You dismiss the slight twinge that starts to creep through your lower back, while your internal monologue convinces you to push forward: There's nothing to worry about. Plus, it's in a program! Written by one of the best in the world and supplied by the best gym in town with the snazzy app-operated door lock. Best plus best equals absolute bestest. After checking the prescribed warm-up, you realise you’re not entirely sure how to do three of the five movements. I can skip those. Half a warm-up is better than none, thinks the 6 month CrossFit rookie to himself.
End scene
Home - Monday Morning
New week, new start and new you. Despite feeling less than refreshed after a "solid weekend of training," you absentmindedly throw on your gym kit. Today sets the tone for the week, and if you don't get it right this morning, you'll feel as though you've failed before the day has even begun.
Gym - Monday Morning
You approach the whiteboard and read through the strength piece.
5 x 3 position snatch building to a modest 65% of your 1RM.
Unsure of your percentages, you follow along with the class and continue loading the bar across all 5 rounds. With each lift, you notice a pulling sensation through your back. Flashbacks to yesterday's snatches and Saturday's deadlifts run through your mind. As the class prepares for the front squats in the conditioning piece, you notice a few regulars ask the coach for substitutions. At least I'm not the only one.
The mind is willing and the body is present, but it sure as hell is starting to revolt. One hour later the workout is done, but those slight twinges in your back now feel like sharp pangs of pain with each willful step. Your mind races, how on earth am I going to get to Wednesday? I've already committed to training with my new gym buddy on Tuesday. I simply can't bail.
End scene
Gym (again) - Tuesday Morning
Fast forward 24 hours and the joy and eagerness you felt on Saturday is now all but gone. What's more, your gym buddy bailed on account of how sore she felt this morning. Maybe I should have done the same. You walk to the whiteboard and notice squat cleans in the strength piece and 40 power cleans within the metcon. Yay.
"Everyone loves power cleans!" yells the coach as he presents the workout of the day. He clearly hasn't checked the last four days of programming and remains oblivious to how you're feeling.
The coach begins a ridiculously long-winded spiel about a workout he has not written, based on an objective he is unaware of, taken verbatim from the programming app. Your sole takeaway from his intro is what you already read on the board, that there are a hell of a lot of squat cleans and power cleans today.
Malcolm Gladwell talked about 10,000 as the sweet spot to master anything. Is this what he had in mind? If the definition of CrossFit involves the phrase “constantly varied,” then perhaps not. The thuds in your lower back are certainly beating to a different drum.
Yet again, you show your commitment, resilience and partial insanity as you make it through. Luckily, the class ends with a few lower back and hamstring stretches; almost as helpful as half-time oranges during a soccer game and about as effective as what 30 seconds of stretching can provide.
You have a flashback to your CrossFit fundamentals classes when your coach informed you of the usual 3:1 or 2:1 training and rest day splits. But your love of CrossFit runs deeper than rest days, and your constant appraisal of CrossFit influencers has caused you to believe that more is more. Surely, you can only improve by training hard and surely, your expensive gym program knows best?
You check your training app and nervously look over Wednesday's program. Relief floods your brain. The only visible "back hazard" is found in some moderately heavy sandbag carries. Phew. By tomorrow, you may be able to remove your chiropractor's number off-speed dial.
Or perhaps not, because the strength piece is casually requesting a 3 rep max deadlift. Obviously, it's another workout with time spent between lifts making an appointment with your chiropractor.
Fast forward to Thursday evening and you're on your way home from the chiro. You begin to piece together the last five days and see a pattern emerge. While you technically altered the movement each day and changed from a barbell to a sandbag, they still followed the same patterns of pulling from the floor and, in doing so, took a hammer to your posterior chain.
But Friday is always a good vibe, and I don't want to miss it. You're also on a streak, as confirmed by the emotionless activity tracker that increasingly rules your life. Show up for Friday, and you are winning, rings in your mind.
You are tasked to take on 30 rounds of 5 wall balls, 3 handstand push-ups and 1 power clean. Only 30 pulls from the floor today… at 102kg for men and 70kg for ladies. You immediately opt for a damage control approach and message your chiro before the warm-up. There doesn’t seem to be a rush anyways as the coach is in a heated debate with a few members about the program's lack of variation. Your own confidence in the program also begins to waver. An eerie feeling takes over.
End Scene
Gym - Friday Morning
Oh, you're feeling drained? Of course you do! Your central nervous system has been taxed like never before. Car crash, train smash, your lower back would fit into either right now.
By 11 a.m., you can hardly keep your eyes open, and you've found the courage to tell your boss that you'll be “working from home” for the remainder of the day. Once you arrive, you lurch for the foam roller, desperately seeking reprieve.
By now, you’re so mentally and physically out of sorts that your Friday night plans are now a no-go. As you scroll through your phone, your "Gym Friends" WhatsApp group prompts you to consider signing into Saturday's class. Since Sunday is a rest day, tomorrow is a no-brainer. You hit "confirm booking" and remain horizontal for the rest of the evening.
Gym - 8 days later…
Eight days later, and it's another Saturday partner workout.
You notice that the room's energy has taken a 180-degree turn from last week. You look around. There are fewer smiles, eyes appear sunken, and everyone is on the floor "stretching" their lower backs.
Do they know why they feel so drained? Do you? There is no time to answer as the coach rallies everyone to the front of the class. The workout of the day? Running, pull-ups and 90 more snatches. Ahhhh, but wait! The snatches are from the hang, not all the way from the floor! You have all been to war. You are all due an explanation or maybe even a refund, but here you all are. The trust is wild, and it's mind-blowing that within less than two weeks, members have been asked to pull a barbell from the floor or the hang position close to 350 times. What's worse? Some of these members are still within their first month of CrossFit.
And we wonder why CrossFit gets a bad rap for injuring people. It is not CrossFit per se, but rather the fault of the programming. It is neither regulated by CrossFit nor has anything to do with the brand itself. It is often delivered by external third parties whose primary goal is, "how many gyms can we sell this to?' Not once have the members of each gym been truly taken into account, either by those creating the programming or by the gym owner purchasing it.
This total disregard for the first two words in CrossFit's definition, "constantly varied," injures members and causes them to lose interest in a fitness solution that, when mixed with the correct science, creates incredible change.
That's why we do what we do at InnerFight. We create our own programming for our own members so they can get better at life. It's fun, honest, simple, tested and proven.
We would never copy, paste and sell our programs to the masses. Moreover, our coaches are the best in the business, with each of them participating in weekly programming meetings and continuing professional development to ensure we're getting it right and showing up for each member. This is just one of the ways we continue to make fitter, stronger and healthier human beings.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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