Unfitness Unfiltered Ep. 1 with Mike van TonderIn the first episode of Unfitness Unfiltered, Liam Mott speaks with Mike van Tonder, a CrossFit Games team athlete, semifinal competitor, and coach based in the UAE.Mike shares his journey from rugby in South Africa to discovering CrossFit in 2016, earning his Level 1, competing at the 2023 CrossFit Games, and building a professional coaching career overseas. They discuss the highs and lows of elite competition, including getting cut at the Games, specialist-event weaknesses, injury, qualification controversies, and the decision to keep competing.The conversation also explores how moving to the UAE changed Mike’s work, training, and lifestyle. He explains why coaching is treated as a serious profession there, how he balances training with a full-time schedule, and why a strong training environment can accelerate development.Mike breaks down his coaching philosophy: identify weaknesses, fill the gaps, manage recovery, and focus on long-term progress rather than simply doing more work. He explains why advanced athletes often need focused solo training, why class competition has limitations, and how sleep, nutrition, stress, soreness, and mood should influence programming. Key topicsMike’s transition from rugby to CrossFitCompeting at the 2023 CrossFit GamesHandling disappointment and getting cutMoving from South Africa to the UAECoaching as a professional careerTraining around a full-time work scheduleThe importance of training environmentsSolo training versus group competitionNeeds analysis and weakness-based programmingRecovery, volume, and long-term athletic developmentMaximal Recoverable Volume and Minimal Effective VolumeThoughts on Renegade Games and CrossFit’s competitive landscapeQuick-fire questions, including Hyrox and race-day mishapsTimestamps00:00 - Introducing Mike and launching the show 01:09 - From rugby to CrossFit 04:56 - Mike’s first CrossFit experiences 07:07 - Competing at the 2023 CrossFit Games 08:34 - Missing the cut and specialist-event weaknesses 12:35 - Recovering mentally after the Games 16:05 - Moving to the UAE 17:52 - Coaching as a career 20:55 - Training around a full-time schedule 24:50 - Semifinals, qualification, and competition controversies 33:29 - The Sandton Renegade Games venue 35:30 - Why exposure to strong athletes matters 40:33 - Group programming and class competition 46:27 - Moving to Cape Town for better coaching 51:02 - Why elite athletes often train alone 58:32 - Longevity, recovery, and volume control 59:33 - Needs analysis and identifying weaknesses 61:27 - Sleep, nutrition, and when to rest 70:49 - MRV and MEV in programming 74:09 - Quick-fire questions 77:44 - Closing thoughts Key takeawaysMore training is not always better if recovery is poor.Identify your weaknesses before adding volume.Build training around your real schedule and lifestyle.Use training partners to learn, not only to compete.Long-term consistency matters more than short-term ego.A good coach considers sleep, stress, soreness, nutrition, and mood—not just workout results.Notable quotes“This is a longevity game.”“Perfect practice makes perfect.”“You have to fill the gaps.”
