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Being the New Member
Defying Odds and Pushing Limits
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How do we define incredible? Running an ultra marathon through the Sahara? Sprinting a sub 5 minute mile? Breaking world records?
It comes as no surprise that we revere athletes who have dedicated their life to a chosen sport and perform such inspirational feats. Defying the odds is incredibly inspirational and, at times, tear-jerking. The list of emotions we feel when we witness someone pushing the boundaries of what the human body can achieve is endless.
But which athletes do I most look up to? It's the everyday go-getters of the world for me.
The employed mum of 3 who shows up to Ladies Run Club every week. The 40 year old who ran their first 5K without stopping. The highly anxious individual who digs deep and finds the courage to sign up to Run Club.
We all face very real struggles, and it takes courage to show up and face them.
One way of accomplishing this is by hitting that pavement, and what truly inspires me is witnessing real, everyday people with relatable, everyday struggles going the distance. It’s something that I am fortunate enough to see firsthand, every week, when Ladies Run Club welcomes a new member.
She’s stepped out of her comfort zone, quieted her unease and joined a new community.
She’s the new member on the track.
It's not easy, but the reward for taking that first step is often so great.
What’s more? You’re a walking testament to others who are also trying to find their feet.
Remember, being vulnerable and “mentally tough” are one in the same.
Take the risk, and never look back.
Want to learn more about Ladies Run Club? We’d love to have you! Email me at sh@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS- Work Hard
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
How do we define incredible? Running an ultra marathon through the Sahara? Sprinting a sub 5 minute mile? Breaking world records?
It comes as no surprise that we revere athletes who have dedicated their life to a chosen sport and perform such inspirational feats. Defying the odds is incredibly inspirational and, at times, tear-jerking. The list of emotions we feel when we witness someone pushing the boundaries of what the human body can achieve is endless.
But which athletes do I most look up to? It's the everyday go-getters of the world for me.
The employed mum of 3 who shows up to Ladies Run Club every week. The 40 year old who ran their first 5K without stopping. The highly anxious individual who digs deep and finds the courage to sign up to Run Club.
We all face very real struggles, and it takes courage to show up and face them.
One way of accomplishing this is by hitting that pavement, and what truly inspires me is witnessing real, everyday people with relatable, everyday struggles going the distance. It’s something that I am fortunate enough to see firsthand, every week, when Ladies Run Club welcomes a new member.
She’s stepped out of her comfort zone, quieted her unease and joined a new community.
She’s the new member on the track.
It's not easy, but the reward for taking that first step is often so great.
What’s more? You’re a walking testament to others who are also trying to find their feet.
Remember, being vulnerable and “mentally tough” are one in the same.
Take the risk, and never look back.
Want to learn more about Ladies Run Club? We’d love to have you! Email me at sh@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS- Work Hard
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
How do we define incredible? Running an ultra marathon through the Sahara? Sprinting a sub 5 minute mile? Breaking world records?
It comes as no surprise that we revere athletes who have dedicated their life to a chosen sport and perform such inspirational feats. Defying the odds is incredibly inspirational and, at times, tear-jerking. The list of emotions we feel when we witness someone pushing the boundaries of what the human body can achieve is endless.
But which athletes do I most look up to? It's the everyday go-getters of the world for me.
The employed mum of 3 who shows up to Ladies Run Club every week. The 40 year old who ran their first 5K without stopping. The highly anxious individual who digs deep and finds the courage to sign up to Run Club.
We all face very real struggles, and it takes courage to show up and face them.
One way of accomplishing this is by hitting that pavement, and what truly inspires me is witnessing real, everyday people with relatable, everyday struggles going the distance. It’s something that I am fortunate enough to see firsthand, every week, when Ladies Run Club welcomes a new member.
She’s stepped out of her comfort zone, quieted her unease and joined a new community.
She’s the new member on the track.
It's not easy, but the reward for taking that first step is often so great.
What’s more? You’re a walking testament to others who are also trying to find their feet.
Remember, being vulnerable and “mentally tough” are one in the same.
Take the risk, and never look back.
Want to learn more about Ladies Run Club? We’d love to have you! Email me at sh@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS- Work Hard
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
How do we define incredible? Running an ultra marathon through the Sahara? Sprinting a sub 5 minute mile? Breaking world records?
It comes as no surprise that we revere athletes who have dedicated their life to a chosen sport and perform such inspirational feats. Defying the odds is incredibly inspirational and, at times, tear-jerking. The list of emotions we feel when we witness someone pushing the boundaries of what the human body can achieve is endless.
But which athletes do I most look up to? It's the everyday go-getters of the world for me.
The employed mum of 3 who shows up to Ladies Run Club every week. The 40 year old who ran their first 5K without stopping. The highly anxious individual who digs deep and finds the courage to sign up to Run Club.
We all face very real struggles, and it takes courage to show up and face them.
One way of accomplishing this is by hitting that pavement, and what truly inspires me is witnessing real, everyday people with relatable, everyday struggles going the distance. It’s something that I am fortunate enough to see firsthand, every week, when Ladies Run Club welcomes a new member.
She’s stepped out of her comfort zone, quieted her unease and joined a new community.
She’s the new member on the track.
It's not easy, but the reward for taking that first step is often so great.
What’s more? You’re a walking testament to others who are also trying to find their feet.
Remember, being vulnerable and “mentally tough” are one in the same.
Take the risk, and never look back.
Want to learn more about Ladies Run Club? We’d love to have you! Email me at sh@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS- Work Hard
How do we define incredible? Running an ultra marathon through the Sahara? Sprinting a sub 5 minute mile? Breaking world records?
It comes as no surprise that we revere athletes who have dedicated their life to a chosen sport and perform such inspirational feats. Defying the odds is incredibly inspirational and, at times, tear-jerking. The list of emotions we feel when we witness someone pushing the boundaries of what the human body can achieve is endless.
But which athletes do I most look up to? It's the everyday go-getters of the world for me.
The employed mum of 3 who shows up to Ladies Run Club every week. The 40 year old who ran their first 5K without stopping. The highly anxious individual who digs deep and finds the courage to sign up to Run Club.
We all face very real struggles, and it takes courage to show up and face them.
One way of accomplishing this is by hitting that pavement, and what truly inspires me is witnessing real, everyday people with relatable, everyday struggles going the distance. It’s something that I am fortunate enough to see firsthand, every week, when Ladies Run Club welcomes a new member.
She’s stepped out of her comfort zone, quieted her unease and joined a new community.
She’s the new member on the track.
It's not easy, but the reward for taking that first step is often so great.
What’s more? You’re a walking testament to others who are also trying to find their feet.
Remember, being vulnerable and “mentally tough” are one in the same.
Take the risk, and never look back.
Want to learn more about Ladies Run Club? We’d love to have you! Email me at sh@innerfight.com.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS- Work Hard
One-Hour Workout: Revving Your Swim Engine
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