Let’s talk about Class Programming
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz