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The CrossFit Perception Gap
Bridging the Divide Between Reality and Illusion
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The CrossFit Perception Gap: Bridging the Divide Between Reality and Illusion
Having just completed the 2025 CrossFit Open, now is the perfect time to reflect on those intense weeks—what went well, what could be improved, and how both my clients and I experienced the journey. The Open always delivers a rollercoaster of emotions, making it vital to keep performance in perspective. At its core, CrossFit is about personal growth. It’s you versus you.
CrossFit in Dubai thrives on intensity, competition, and the constant push to surpass limits. Yet within this high-energy environment, a perception gap often forms—sometimes without us even realising. This gap reflects the difference between our current performance and the unrealistic expectations we place upon ourselves, fuelled by daily training comparisons and carefully curated social media content.
This perception gap is not exclusive to CrossFit; it echoes through our careers, relationships, and personal milestones. We often assess ourselves against external metrics and overlook our own progress. In the gym, it might be comparing our score to someone else’s on the leaderboard. In life, it might be striving for an ideal without acknowledging our own achievements.
Bridging this gap begins with honest self-awareness. Rather than obsessing over shortcomings, we should take stock of progress, set achievable goals, and appreciate the process. Whether in CrossFit or day-to-day life, growth stems from consistent effort and a clear understanding of where we’ve come from.
Now that the CrossFit Open is behind us, its lessons remain. Keep pushing, keep learning, and most of all—keep your perspective aligned.
The Myth of “I Should Be Better”
Step into any CrossFit gym in Dubai or beyond, and you’ll hear it: “I should have gone heavier.” “I should have beaten that time.” “I should be doing muscle-ups by now.” The word ‘should’ is a red flag—it reveals a gap between where we are and where we think we ought to be.
This mindset isn’t limited to CrossFit, but it is magnified in an environment where workouts are scored, progress is public, and comparison is easy. Unlike in traditional gyms, CrossFit places athletes side by side, making every session a visible performance. Combine that with the leaderboard that makes performance visible, and the relentless highlight reels on social media, and the illusion of inadequacy grows.
This same internal dialogue appears in everyday life. “I should have a better job.” “I should own a house.” “I should be further along.” Just as in CrossFit, these expectations are often rooted in comparisons that ignore the individuality of our circumstances.
The Reality Check
There’s nothing wrong with ambition. In fact, striving for better is what drives CrossFit and self-development. The problem arises when expectations outpace reality and cause frustration or burnout. Often, this happens when we compare our journey to someone else’s.
Reality in CrossFit is measurable. It’s your current lifting capacity, endurance, and technical skills—developed through consistency, coaching, and time. It’s not what you wish you could lift; it’s what you’ve earned through effort. Yes, visualisation plays a role, but it must be grounded in your actual capabilities.
The illusion is what we absorb from others’ curated success. We see best performances, not the grind behind them. We forget that top CrossFit athletes have spent years mastering the basics and training with discipline. The same principle applies to careers and personal goals: most achievements are built on long periods of quiet, consistent effort.
And here’s the reality check—without putting in the work, high-level outcomes won’t materialise. Whether you want to lift heavier, run faster, or finally get those double-unders, you need to train accordingly. In both CrossFit and life, success is earned through repeated action, not wishful thinking.
.jpg)
How Do We Close the Gap?
1. Track progress — Reflect on where you began, not just on where others are. Strength, endurance, and technical skill in CrossFit develop incrementally, not overnight. The same applies to mental growth—celebrating small wins creates long-term momentum.
2. Use others as inspiration, not benchmarks — That elite CrossFitter in your box or the influencer on your feed? The influencer hitting PBs daily and making life seem easy? Great for motivation, but their path isn’t yours. Everyone’s journey in CrossFit is different—respect your own pace.
3. Listen to your body and drop the ego — Training near your threshold is useful. Pushing beyond it at the expense of safety, form, or recovery is counterproductive. Injury and burnout don’t build long-term success.
4. Understand social media’s lens — A snapshot, not reality. That epic CrossFit PR post? It likely followed weeks of missed reps and rough sessions. People rarely share the full story, and that’s important to remember.
5. Stay present in your training and your life — Celebrate today's effort. Focus on being fully present during your WOD. Progress in CrossFit, like in life, comes through consistent repetition and patience. It’s never truly ‘overnight’.
I’ve felt the perception gap myself—especially early on in my CrossFit journey. Even now, it creeps in sometimes. But I’ve learnt to pause and remember why I started. For me, CrossFit is about becoming better—physically, mentally, emotionally. Still, it’s easy to lose perspective in a comparison-driven world.
The perception gap is real. But it's manageable. Belief and ambition matter—but without effort, they mean nothing. Whether you're training at your local CrossFit box or striving for growth in life, own where you are, do the work, and results will come.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
The CrossFit Perception Gap: Bridging the Divide Between Reality and Illusion
Having just completed the 2025 CrossFit Open, now is the perfect time to reflect on those intense weeks—what went well, what could be improved, and how both my clients and I experienced the journey. The Open always delivers a rollercoaster of emotions, making it vital to keep performance in perspective. At its core, CrossFit is about personal growth. It’s you versus you.
CrossFit in Dubai thrives on intensity, competition, and the constant push to surpass limits. Yet within this high-energy environment, a perception gap often forms—sometimes without us even realising. This gap reflects the difference between our current performance and the unrealistic expectations we place upon ourselves, fuelled by daily training comparisons and carefully curated social media content.
This perception gap is not exclusive to CrossFit; it echoes through our careers, relationships, and personal milestones. We often assess ourselves against external metrics and overlook our own progress. In the gym, it might be comparing our score to someone else’s on the leaderboard. In life, it might be striving for an ideal without acknowledging our own achievements.
Bridging this gap begins with honest self-awareness. Rather than obsessing over shortcomings, we should take stock of progress, set achievable goals, and appreciate the process. Whether in CrossFit or day-to-day life, growth stems from consistent effort and a clear understanding of where we’ve come from.
Now that the CrossFit Open is behind us, its lessons remain. Keep pushing, keep learning, and most of all—keep your perspective aligned.
The Myth of “I Should Be Better”
Step into any CrossFit gym in Dubai or beyond, and you’ll hear it: “I should have gone heavier.” “I should have beaten that time.” “I should be doing muscle-ups by now.” The word ‘should’ is a red flag—it reveals a gap between where we are and where we think we ought to be.
This mindset isn’t limited to CrossFit, but it is magnified in an environment where workouts are scored, progress is public, and comparison is easy. Unlike in traditional gyms, CrossFit places athletes side by side, making every session a visible performance. Combine that with the leaderboard that makes performance visible, and the relentless highlight reels on social media, and the illusion of inadequacy grows.
This same internal dialogue appears in everyday life. “I should have a better job.” “I should own a house.” “I should be further along.” Just as in CrossFit, these expectations are often rooted in comparisons that ignore the individuality of our circumstances.
The Reality Check
There’s nothing wrong with ambition. In fact, striving for better is what drives CrossFit and self-development. The problem arises when expectations outpace reality and cause frustration or burnout. Often, this happens when we compare our journey to someone else’s.
Reality in CrossFit is measurable. It’s your current lifting capacity, endurance, and technical skills—developed through consistency, coaching, and time. It’s not what you wish you could lift; it’s what you’ve earned through effort. Yes, visualisation plays a role, but it must be grounded in your actual capabilities.
The illusion is what we absorb from others’ curated success. We see best performances, not the grind behind them. We forget that top CrossFit athletes have spent years mastering the basics and training with discipline. The same principle applies to careers and personal goals: most achievements are built on long periods of quiet, consistent effort.
And here’s the reality check—without putting in the work, high-level outcomes won’t materialise. Whether you want to lift heavier, run faster, or finally get those double-unders, you need to train accordingly. In both CrossFit and life, success is earned through repeated action, not wishful thinking.
How Do We Close the Gap?
1. Track progress — Reflect on where you began, not just on where others are. Strength, endurance, and technical skill in CrossFit develop incrementally, not overnight. The same applies to mental growth—celebrating small wins creates long-term momentum.
2. Use others as inspiration, not benchmarks — That elite CrossFitter in your box or the influencer on your feed? The influencer hitting PBs daily and making life seem easy? Great for motivation, but their path isn’t yours. Everyone’s journey in CrossFit is different—respect your own pace.
3. Listen to your body and drop the ego — Training near your threshold is useful. Pushing beyond it at the expense of safety, form, or recovery is counterproductive. Injury and burnout don’t build long-term success.
4. Understand social media’s lens — A snapshot, not reality. That epic CrossFit PR post? It likely followed weeks of missed reps and rough sessions. People rarely share the full story, and that’s important to remember.
5. Stay present in your training and your life — Celebrate today's effort. Focus on being fully present during your WOD. Progress in CrossFit, like in life, comes through consistent repetition and patience. It’s never truly ‘overnight’.
I’ve felt the perception gap myself—especially early on in my CrossFit journey. Even now, it creeps in sometimes. But I’ve learnt to pause and remember why I started. For me, CrossFit is about becoming better—physically, mentally, emotionally. Still, it’s easy to lose perspective in a comparison-driven world.
The perception gap is real. But it's manageable. Belief and ambition matter—but without effort, they mean nothing. Whether you're training at your local CrossFit box or striving for growth in life, own where you are, do the work, and results will come.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The CrossFit Perception Gap: Bridging the Divide Between Reality and Illusion
Having just completed the 2025 CrossFit Open, now is the perfect time to reflect on those intense weeks—what went well, what could be improved, and how both my clients and I experienced the journey. The Open always delivers a rollercoaster of emotions, making it vital to keep performance in perspective. At its core, CrossFit is about personal growth. It’s you versus you.
CrossFit in Dubai thrives on intensity, competition, and the constant push to surpass limits. Yet within this high-energy environment, a perception gap often forms—sometimes without us even realising. This gap reflects the difference between our current performance and the unrealistic expectations we place upon ourselves, fuelled by daily training comparisons and carefully curated social media content.
This perception gap is not exclusive to CrossFit; it echoes through our careers, relationships, and personal milestones. We often assess ourselves against external metrics and overlook our own progress. In the gym, it might be comparing our score to someone else’s on the leaderboard. In life, it might be striving for an ideal without acknowledging our own achievements.
Bridging this gap begins with honest self-awareness. Rather than obsessing over shortcomings, we should take stock of progress, set achievable goals, and appreciate the process. Whether in CrossFit or day-to-day life, growth stems from consistent effort and a clear understanding of where we’ve come from.
Now that the CrossFit Open is behind us, its lessons remain. Keep pushing, keep learning, and most of all—keep your perspective aligned.
The Myth of “I Should Be Better”
Step into any CrossFit gym in Dubai or beyond, and you’ll hear it: “I should have gone heavier.” “I should have beaten that time.” “I should be doing muscle-ups by now.” The word ‘should’ is a red flag—it reveals a gap between where we are and where we think we ought to be.
This mindset isn’t limited to CrossFit, but it is magnified in an environment where workouts are scored, progress is public, and comparison is easy. Unlike in traditional gyms, CrossFit places athletes side by side, making every session a visible performance. Combine that with the leaderboard that makes performance visible, and the relentless highlight reels on social media, and the illusion of inadequacy grows.
This same internal dialogue appears in everyday life. “I should have a better job.” “I should own a house.” “I should be further along.” Just as in CrossFit, these expectations are often rooted in comparisons that ignore the individuality of our circumstances.
The Reality Check
There’s nothing wrong with ambition. In fact, striving for better is what drives CrossFit and self-development. The problem arises when expectations outpace reality and cause frustration or burnout. Often, this happens when we compare our journey to someone else’s.
Reality in CrossFit is measurable. It’s your current lifting capacity, endurance, and technical skills—developed through consistency, coaching, and time. It’s not what you wish you could lift; it’s what you’ve earned through effort. Yes, visualisation plays a role, but it must be grounded in your actual capabilities.
The illusion is what we absorb from others’ curated success. We see best performances, not the grind behind them. We forget that top CrossFit athletes have spent years mastering the basics and training with discipline. The same principle applies to careers and personal goals: most achievements are built on long periods of quiet, consistent effort.
And here’s the reality check—without putting in the work, high-level outcomes won’t materialise. Whether you want to lift heavier, run faster, or finally get those double-unders, you need to train accordingly. In both CrossFit and life, success is earned through repeated action, not wishful thinking.
How Do We Close the Gap?
1. Track progress — Reflect on where you began, not just on where others are. Strength, endurance, and technical skill in CrossFit develop incrementally, not overnight. The same applies to mental growth—celebrating small wins creates long-term momentum.
2. Use others as inspiration, not benchmarks — That elite CrossFitter in your box or the influencer on your feed? The influencer hitting PBs daily and making life seem easy? Great for motivation, but their path isn’t yours. Everyone’s journey in CrossFit is different—respect your own pace.
3. Listen to your body and drop the ego — Training near your threshold is useful. Pushing beyond it at the expense of safety, form, or recovery is counterproductive. Injury and burnout don’t build long-term success.
4. Understand social media’s lens — A snapshot, not reality. That epic CrossFit PR post? It likely followed weeks of missed reps and rough sessions. People rarely share the full story, and that’s important to remember.
5. Stay present in your training and your life — Celebrate today's effort. Focus on being fully present during your WOD. Progress in CrossFit, like in life, comes through consistent repetition and patience. It’s never truly ‘overnight’.
I’ve felt the perception gap myself—especially early on in my CrossFit journey. Even now, it creeps in sometimes. But I’ve learnt to pause and remember why I started. For me, CrossFit is about becoming better—physically, mentally, emotionally. Still, it’s easy to lose perspective in a comparison-driven world.
The perception gap is real. But it's manageable. Belief and ambition matter—but without effort, they mean nothing. Whether you're training at your local CrossFit box or striving for growth in life, own where you are, do the work, and results will come.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
The CrossFit Perception Gap: Bridging the Divide Between Reality and Illusion
Having just completed the 2025 CrossFit Open, now is the perfect time to reflect on those intense weeks—what went well, what could be improved, and how both my clients and I experienced the journey. The Open always delivers a rollercoaster of emotions, making it vital to keep performance in perspective. At its core, CrossFit is about personal growth. It’s you versus you.
CrossFit in Dubai thrives on intensity, competition, and the constant push to surpass limits. Yet within this high-energy environment, a perception gap often forms—sometimes without us even realising. This gap reflects the difference between our current performance and the unrealistic expectations we place upon ourselves, fuelled by daily training comparisons and carefully curated social media content.
This perception gap is not exclusive to CrossFit; it echoes through our careers, relationships, and personal milestones. We often assess ourselves against external metrics and overlook our own progress. In the gym, it might be comparing our score to someone else’s on the leaderboard. In life, it might be striving for an ideal without acknowledging our own achievements.
Bridging this gap begins with honest self-awareness. Rather than obsessing over shortcomings, we should take stock of progress, set achievable goals, and appreciate the process. Whether in CrossFit or day-to-day life, growth stems from consistent effort and a clear understanding of where we’ve come from.
Now that the CrossFit Open is behind us, its lessons remain. Keep pushing, keep learning, and most of all—keep your perspective aligned.
The Myth of “I Should Be Better”
Step into any CrossFit gym in Dubai or beyond, and you’ll hear it: “I should have gone heavier.” “I should have beaten that time.” “I should be doing muscle-ups by now.” The word ‘should’ is a red flag—it reveals a gap between where we are and where we think we ought to be.
This mindset isn’t limited to CrossFit, but it is magnified in an environment where workouts are scored, progress is public, and comparison is easy. Unlike in traditional gyms, CrossFit places athletes side by side, making every session a visible performance. Combine that with the leaderboard that makes performance visible, and the relentless highlight reels on social media, and the illusion of inadequacy grows.
This same internal dialogue appears in everyday life. “I should have a better job.” “I should own a house.” “I should be further along.” Just as in CrossFit, these expectations are often rooted in comparisons that ignore the individuality of our circumstances.
The Reality Check
There’s nothing wrong with ambition. In fact, striving for better is what drives CrossFit and self-development. The problem arises when expectations outpace reality and cause frustration or burnout. Often, this happens when we compare our journey to someone else’s.
Reality in CrossFit is measurable. It’s your current lifting capacity, endurance, and technical skills—developed through consistency, coaching, and time. It’s not what you wish you could lift; it’s what you’ve earned through effort. Yes, visualisation plays a role, but it must be grounded in your actual capabilities.
The illusion is what we absorb from others’ curated success. We see best performances, not the grind behind them. We forget that top CrossFit athletes have spent years mastering the basics and training with discipline. The same principle applies to careers and personal goals: most achievements are built on long periods of quiet, consistent effort.
And here’s the reality check—without putting in the work, high-level outcomes won’t materialise. Whether you want to lift heavier, run faster, or finally get those double-unders, you need to train accordingly. In both CrossFit and life, success is earned through repeated action, not wishful thinking.
How Do We Close the Gap?
1. Track progress — Reflect on where you began, not just on where others are. Strength, endurance, and technical skill in CrossFit develop incrementally, not overnight. The same applies to mental growth—celebrating small wins creates long-term momentum.
2. Use others as inspiration, not benchmarks — That elite CrossFitter in your box or the influencer on your feed? The influencer hitting PBs daily and making life seem easy? Great for motivation, but their path isn’t yours. Everyone’s journey in CrossFit is different—respect your own pace.
3. Listen to your body and drop the ego — Training near your threshold is useful. Pushing beyond it at the expense of safety, form, or recovery is counterproductive. Injury and burnout don’t build long-term success.
4. Understand social media’s lens — A snapshot, not reality. That epic CrossFit PR post? It likely followed weeks of missed reps and rough sessions. People rarely share the full story, and that’s important to remember.
5. Stay present in your training and your life — Celebrate today's effort. Focus on being fully present during your WOD. Progress in CrossFit, like in life, comes through consistent repetition and patience. It’s never truly ‘overnight’.
I’ve felt the perception gap myself—especially early on in my CrossFit journey. Even now, it creeps in sometimes. But I’ve learnt to pause and remember why I started. For me, CrossFit is about becoming better—physically, mentally, emotionally. Still, it’s easy to lose perspective in a comparison-driven world.
The perception gap is real. But it's manageable. Belief and ambition matter—but without effort, they mean nothing. Whether you're training at your local CrossFit box or striving for growth in life, own where you are, do the work, and results will come.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
The CrossFit Perception Gap: Bridging the Divide Between Reality and Illusion
Having just completed the 2025 CrossFit Open, now is the perfect time to reflect on those intense weeks—what went well, what could be improved, and how both my clients and I experienced the journey. The Open always delivers a rollercoaster of emotions, making it vital to keep performance in perspective. At its core, CrossFit is about personal growth. It’s you versus you.
CrossFit in Dubai thrives on intensity, competition, and the constant push to surpass limits. Yet within this high-energy environment, a perception gap often forms—sometimes without us even realising. This gap reflects the difference between our current performance and the unrealistic expectations we place upon ourselves, fuelled by daily training comparisons and carefully curated social media content.
This perception gap is not exclusive to CrossFit; it echoes through our careers, relationships, and personal milestones. We often assess ourselves against external metrics and overlook our own progress. In the gym, it might be comparing our score to someone else’s on the leaderboard. In life, it might be striving for an ideal without acknowledging our own achievements.
Bridging this gap begins with honest self-awareness. Rather than obsessing over shortcomings, we should take stock of progress, set achievable goals, and appreciate the process. Whether in CrossFit or day-to-day life, growth stems from consistent effort and a clear understanding of where we’ve come from.
Now that the CrossFit Open is behind us, its lessons remain. Keep pushing, keep learning, and most of all—keep your perspective aligned.
The Myth of “I Should Be Better”
Step into any CrossFit gym in Dubai or beyond, and you’ll hear it: “I should have gone heavier.” “I should have beaten that time.” “I should be doing muscle-ups by now.” The word ‘should’ is a red flag—it reveals a gap between where we are and where we think we ought to be.
This mindset isn’t limited to CrossFit, but it is magnified in an environment where workouts are scored, progress is public, and comparison is easy. Unlike in traditional gyms, CrossFit places athletes side by side, making every session a visible performance. Combine that with the leaderboard that makes performance visible, and the relentless highlight reels on social media, and the illusion of inadequacy grows.
This same internal dialogue appears in everyday life. “I should have a better job.” “I should own a house.” “I should be further along.” Just as in CrossFit, these expectations are often rooted in comparisons that ignore the individuality of our circumstances.
The Reality Check
There’s nothing wrong with ambition. In fact, striving for better is what drives CrossFit and self-development. The problem arises when expectations outpace reality and cause frustration or burnout. Often, this happens when we compare our journey to someone else’s.
Reality in CrossFit is measurable. It’s your current lifting capacity, endurance, and technical skills—developed through consistency, coaching, and time. It’s not what you wish you could lift; it’s what you’ve earned through effort. Yes, visualisation plays a role, but it must be grounded in your actual capabilities.
The illusion is what we absorb from others’ curated success. We see best performances, not the grind behind them. We forget that top CrossFit athletes have spent years mastering the basics and training with discipline. The same principle applies to careers and personal goals: most achievements are built on long periods of quiet, consistent effort.
And here’s the reality check—without putting in the work, high-level outcomes won’t materialise. Whether you want to lift heavier, run faster, or finally get those double-unders, you need to train accordingly. In both CrossFit and life, success is earned through repeated action, not wishful thinking.
How Do We Close the Gap?
1. Track progress — Reflect on where you began, not just on where others are. Strength, endurance, and technical skill in CrossFit develop incrementally, not overnight. The same applies to mental growth—celebrating small wins creates long-term momentum.
2. Use others as inspiration, not benchmarks — That elite CrossFitter in your box or the influencer on your feed? The influencer hitting PBs daily and making life seem easy? Great for motivation, but their path isn’t yours. Everyone’s journey in CrossFit is different—respect your own pace.
3. Listen to your body and drop the ego — Training near your threshold is useful. Pushing beyond it at the expense of safety, form, or recovery is counterproductive. Injury and burnout don’t build long-term success.
4. Understand social media’s lens — A snapshot, not reality. That epic CrossFit PR post? It likely followed weeks of missed reps and rough sessions. People rarely share the full story, and that’s important to remember.
5. Stay present in your training and your life — Celebrate today's effort. Focus on being fully present during your WOD. Progress in CrossFit, like in life, comes through consistent repetition and patience. It’s never truly ‘overnight’.
I’ve felt the perception gap myself—especially early on in my CrossFit journey. Even now, it creeps in sometimes. But I’ve learnt to pause and remember why I started. For me, CrossFit is about becoming better—physically, mentally, emotionally. Still, it’s easy to lose perspective in a comparison-driven world.
The perception gap is real. But it's manageable. Belief and ambition matter—but without effort, they mean nothing. Whether you're training at your local CrossFit box or striving for growth in life, own where you are, do the work, and results will come.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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