Body Language with Children

As the old saying goes, actions speak louder than words.
Written by Marcus Smith
Bonnie Tuttle
Bonnie Tuttle
May 10, 2021
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Body Language with Children

On a day to day basis, for most of us, body language isn’t something we normally actively think about. Nevertheless, as it turns out, 55 percent of communication is body language, 38 percent is the tone of voice and 7 percent are the actual words spoken. So why might these statistics be surprising? That’s because by adulthood, after years of experience, our brains quickly interpret other peoples’ body language and subsequently subconsciously bias and control the way we react. For children, they are not yet quite adept at interpreting the nuances of non-verbal communication. As a result, our kids, experiential learners that they are, learn from both watching us and from trial and error in their daily social interactions.

From the time they are babies, children are imitating what they see adults do. For example, if you smile, they will smile back. They are astute observers and learn from the hand gestures we use while talking, the actions we make when comforting them (giving a hug), the way we convey our words and ultimately mimic these learnings when they themselves interact with others. But, as we grow older, most of our brains go on autopilot to help us to easily interpret our surroundings and to maximize our efficiency in progressing throughout our day. This causes us to lose some of the acuteness to body language that we required as children. As the old saying goes, actions speak louder than words.

Studies show that while a few of us may be driven by critiques and pointing out our opportunities for improvement, most people, and especially our children, respond best to positive reinforcement. As parents, teachers and coaches, in order to ensure of maximum impact on our kids, it is imperative that we take a step back and heighten our awareness to the non-verbal communication around us as well as the non-verbal communication we send out into the world.

Positive reinforcement can be demonstrated to our children by utilizing a number of simple, yet effective techniques. Eye contact goes a long way to ensure children that they are important and receiving your full attention. Smiles or a pat on the back allow kids to know they are on the right track and you are pleased with their progress or actions. Coupled with a reassuring tone, bending down to a child’s level to speak to them makes a child feel important and secure in what you are asking them to do. Finally, to demonstrate understanding and to increase a connection, it is important to recognize their body language and to encouragingly mimic back an understanding of their feelings. For example, if a child is sad, it is crucial to nod your head in understanding and visibly demonstrate empathetic sadness. If they are frustrated, remain relaxed in your posture and ensure that you are using a calm reassuring tone. These techniques, while seemingly obvious, are critical and help to create a bond of trust and understanding that helps to push our children to feel safe and to reach their potential.

While body language has become second nature to us as adults, it is important to keep in mind that when interacting with our children that we need to focus on the body language we use. They are watching and learning from us at all times. If we use appropriate body language with our children, they will be more confident and likely to achieve their goals.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-17

ENGINE

Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?

GYMNASTICS

Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.

Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.

HYROX

Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.

MOBILITY

We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.

PURE STRENGTH

This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.

WEIGHTLIFTING

This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-17

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies run Club 25-17

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running
10X
1min @ 9/10; 1min @ 3/10

5mins easy jog

then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)

Coffee post session at Common Grounds at 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-17

Monday:

We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.

Strength:

A) Every 2:30 x 5 6/6 Single Leg Deadlift

B) Every 90secs x 5 2 power clean + 2 front squat

Conditioning:

17min AMRAP

3 Power Clean (60/40)

6 Front Squat

9 Box Jump

Tuesday:

On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.

Strength:

A) EMOM x 6 - 15-20 sec UB kipping pull-ups

B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row

C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock

Conditioning:

4 rounds for time:

16 Alt KB STOH

1 Lap Car Park Farmers Carry

10 Burpees Over KB

30 Double Unders

Wednesday:

On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.

Strength:

A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single

B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions

Conditioning

In a 3-minute window:

15 TTB

30 wall balls

AMRAP cal row

Rest 2 mins x 3

Thursday:

On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.

Strength:

A) Every 2 mins x 5 6/6 DB Strict Press

B) Alt EMOM x 9 - 30 sec banded tricep extension /  15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls

Conditioning:

For time:

120 DB Hang Snatch

Every 3 mins

15/12 Cal Assualt Bike

10 Hand Release Push Ups

Friday:

Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.

Strength:

EMOM x 5 6 Sandbag Over Bar

Conditioning:

In Pairs for Time:

800m run together

20 Sandbag Over Bar

100 Cal Ski

Park Run Together

20 Sandbag Over Bar

80 Cal Ski


Half Park Run Together

20 Sandbag Over Bar

60 Cal Ski

Car Park Run (Together)

20 Sandbag Over Bar

40 Cal Ski

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Body Language with Children

On a day to day basis, for most of us, body language isn’t something we normally actively think about. Nevertheless, as it turns out, 55 percent of communication is body language, 38 percent is the tone of voice and 7 percent are the actual words spoken. So why might these statistics be surprising? That’s because by adulthood, after years of experience, our brains quickly interpret other peoples’ body language and subsequently subconsciously bias and control the way we react. For children, they are not yet quite adept at interpreting the nuances of non-verbal communication. As a result, our kids, experiential learners that they are, learn from both watching us and from trial and error in their daily social interactions.

From the time they are babies, children are imitating what they see adults do. For example, if you smile, they will smile back. They are astute observers and learn from the hand gestures we use while talking, the actions we make when comforting them (giving a hug), the way we convey our words and ultimately mimic these learnings when they themselves interact with others. But, as we grow older, most of our brains go on autopilot to help us to easily interpret our surroundings and to maximize our efficiency in progressing throughout our day. This causes us to lose some of the acuteness to body language that we required as children. As the old saying goes, actions speak louder than words.

Studies show that while a few of us may be driven by critiques and pointing out our opportunities for improvement, most people, and especially our children, respond best to positive reinforcement. As parents, teachers and coaches, in order to ensure of maximum impact on our kids, it is imperative that we take a step back and heighten our awareness to the non-verbal communication around us as well as the non-verbal communication we send out into the world.

Positive reinforcement can be demonstrated to our children by utilizing a number of simple, yet effective techniques. Eye contact goes a long way to ensure children that they are important and receiving your full attention. Smiles or a pat on the back allow kids to know they are on the right track and you are pleased with their progress or actions. Coupled with a reassuring tone, bending down to a child’s level to speak to them makes a child feel important and secure in what you are asking them to do. Finally, to demonstrate understanding and to increase a connection, it is important to recognize their body language and to encouragingly mimic back an understanding of their feelings. For example, if a child is sad, it is crucial to nod your head in understanding and visibly demonstrate empathetic sadness. If they are frustrated, remain relaxed in your posture and ensure that you are using a calm reassuring tone. These techniques, while seemingly obvious, are critical and help to create a bond of trust and understanding that helps to push our children to feel safe and to reach their potential.

While body language has become second nature to us as adults, it is important to keep in mind that when interacting with our children that we need to focus on the body language we use. They are watching and learning from us at all times. If we use appropriate body language with our children, they will be more confident and likely to achieve their goals.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-17

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies run Club 25-17

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running
10X
1min @ 9/10; 1min @ 3/10

5mins easy jog

then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)

Coffee post session at Common Grounds at 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-17

Monday:

We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.

Strength:

A) Every 2:30 x 5 6/6 Single Leg Deadlift

B) Every 90secs x 5 2 power clean + 2 front squat

Conditioning:

17min AMRAP

3 Power Clean (60/40)

6 Front Squat

9 Box Jump

Tuesday:

On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.

Strength:

A) EMOM x 6 - 15-20 sec UB kipping pull-ups

B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row

C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock

Conditioning:

4 rounds for time:

16 Alt KB STOH

1 Lap Car Park Farmers Carry

10 Burpees Over KB

30 Double Unders

Wednesday:

On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.

Strength:

A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single

B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions

Conditioning

In a 3-minute window:

15 TTB

30 wall balls

AMRAP cal row

Rest 2 mins x 3

Thursday:

On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.

Strength:

A) Every 2 mins x 5 6/6 DB Strict Press

B) Alt EMOM x 9 - 30 sec banded tricep extension /  15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls

Conditioning:

For time:

120 DB Hang Snatch

Every 3 mins

15/12 Cal Assualt Bike

10 Hand Release Push Ups

Friday:

Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.

Strength:

EMOM x 5 6 Sandbag Over Bar

Conditioning:

In Pairs for Time:

800m run together

20 Sandbag Over Bar

100 Cal Ski

Park Run Together

20 Sandbag Over Bar

80 Cal Ski


Half Park Run Together

20 Sandbag Over Bar

60 Cal Ski

Car Park Run (Together)

20 Sandbag Over Bar

40 Cal Ski

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-17

ENGINE

Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?

GYMNASTICS

Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.

Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.

HYROX

Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.

MOBILITY

We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.

PURE STRENGTH

This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.

WEIGHTLIFTING

This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Body Language with Children

On a day to day basis, for most of us, body language isn’t something we normally actively think about. Nevertheless, as it turns out, 55 percent of communication is body language, 38 percent is the tone of voice and 7 percent are the actual words spoken. So why might these statistics be surprising? That’s because by adulthood, after years of experience, our brains quickly interpret other peoples’ body language and subsequently subconsciously bias and control the way we react. For children, they are not yet quite adept at interpreting the nuances of non-verbal communication. As a result, our kids, experiential learners that they are, learn from both watching us and from trial and error in their daily social interactions.

From the time they are babies, children are imitating what they see adults do. For example, if you smile, they will smile back. They are astute observers and learn from the hand gestures we use while talking, the actions we make when comforting them (giving a hug), the way we convey our words and ultimately mimic these learnings when they themselves interact with others. But, as we grow older, most of our brains go on autopilot to help us to easily interpret our surroundings and to maximize our efficiency in progressing throughout our day. This causes us to lose some of the acuteness to body language that we required as children. As the old saying goes, actions speak louder than words.

Studies show that while a few of us may be driven by critiques and pointing out our opportunities for improvement, most people, and especially our children, respond best to positive reinforcement. As parents, teachers and coaches, in order to ensure of maximum impact on our kids, it is imperative that we take a step back and heighten our awareness to the non-verbal communication around us as well as the non-verbal communication we send out into the world.

Positive reinforcement can be demonstrated to our children by utilizing a number of simple, yet effective techniques. Eye contact goes a long way to ensure children that they are important and receiving your full attention. Smiles or a pat on the back allow kids to know they are on the right track and you are pleased with their progress or actions. Coupled with a reassuring tone, bending down to a child’s level to speak to them makes a child feel important and secure in what you are asking them to do. Finally, to demonstrate understanding and to increase a connection, it is important to recognize their body language and to encouragingly mimic back an understanding of their feelings. For example, if a child is sad, it is crucial to nod your head in understanding and visibly demonstrate empathetic sadness. If they are frustrated, remain relaxed in your posture and ensure that you are using a calm reassuring tone. These techniques, while seemingly obvious, are critical and help to create a bond of trust and understanding that helps to push our children to feel safe and to reach their potential.

While body language has become second nature to us as adults, it is important to keep in mind that when interacting with our children that we need to focus on the body language we use. They are watching and learning from us at all times. If we use appropriate body language with our children, they will be more confident and likely to achieve their goals.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies run Club 25-17

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running
10X
1min @ 9/10; 1min @ 3/10

5mins easy jog

then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)

Coffee post session at Common Grounds at 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-17

Monday:

We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.

Strength:

A) Every 2:30 x 5 6/6 Single Leg Deadlift

B) Every 90secs x 5 2 power clean + 2 front squat

Conditioning:

17min AMRAP

3 Power Clean (60/40)

6 Front Squat

9 Box Jump

Tuesday:

On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.

Strength:

A) EMOM x 6 - 15-20 sec UB kipping pull-ups

B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row

C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock

Conditioning:

4 rounds for time:

16 Alt KB STOH

1 Lap Car Park Farmers Carry

10 Burpees Over KB

30 Double Unders

Wednesday:

On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.

Strength:

A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single

B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions

Conditioning

In a 3-minute window:

15 TTB

30 wall balls

AMRAP cal row

Rest 2 mins x 3

Thursday:

On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.

Strength:

A) Every 2 mins x 5 6/6 DB Strict Press

B) Alt EMOM x 9 - 30 sec banded tricep extension /  15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls

Conditioning:

For time:

120 DB Hang Snatch

Every 3 mins

15/12 Cal Assualt Bike

10 Hand Release Push Ups

Friday:

Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.

Strength:

EMOM x 5 6 Sandbag Over Bar

Conditioning:

In Pairs for Time:

800m run together

20 Sandbag Over Bar

100 Cal Ski

Park Run Together

20 Sandbag Over Bar

80 Cal Ski


Half Park Run Together

20 Sandbag Over Bar

60 Cal Ski

Car Park Run (Together)

20 Sandbag Over Bar

40 Cal Ski

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-17

ENGINE

Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?

GYMNASTICS

Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.

Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.

HYROX

Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.

MOBILITY

We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.

PURE STRENGTH

This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.

WEIGHTLIFTING

This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-17

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Body Language with Children

On a day to day basis, for most of us, body language isn’t something we normally actively think about. Nevertheless, as it turns out, 55 percent of communication is body language, 38 percent is the tone of voice and 7 percent are the actual words spoken. So why might these statistics be surprising? That’s because by adulthood, after years of experience, our brains quickly interpret other peoples’ body language and subsequently subconsciously bias and control the way we react. For children, they are not yet quite adept at interpreting the nuances of non-verbal communication. As a result, our kids, experiential learners that they are, learn from both watching us and from trial and error in their daily social interactions.

From the time they are babies, children are imitating what they see adults do. For example, if you smile, they will smile back. They are astute observers and learn from the hand gestures we use while talking, the actions we make when comforting them (giving a hug), the way we convey our words and ultimately mimic these learnings when they themselves interact with others. But, as we grow older, most of our brains go on autopilot to help us to easily interpret our surroundings and to maximize our efficiency in progressing throughout our day. This causes us to lose some of the acuteness to body language that we required as children. As the old saying goes, actions speak louder than words.

Studies show that while a few of us may be driven by critiques and pointing out our opportunities for improvement, most people, and especially our children, respond best to positive reinforcement. As parents, teachers and coaches, in order to ensure of maximum impact on our kids, it is imperative that we take a step back and heighten our awareness to the non-verbal communication around us as well as the non-verbal communication we send out into the world.

Positive reinforcement can be demonstrated to our children by utilizing a number of simple, yet effective techniques. Eye contact goes a long way to ensure children that they are important and receiving your full attention. Smiles or a pat on the back allow kids to know they are on the right track and you are pleased with their progress or actions. Coupled with a reassuring tone, bending down to a child’s level to speak to them makes a child feel important and secure in what you are asking them to do. Finally, to demonstrate understanding and to increase a connection, it is important to recognize their body language and to encouragingly mimic back an understanding of their feelings. For example, if a child is sad, it is crucial to nod your head in understanding and visibly demonstrate empathetic sadness. If they are frustrated, remain relaxed in your posture and ensure that you are using a calm reassuring tone. These techniques, while seemingly obvious, are critical and help to create a bond of trust and understanding that helps to push our children to feel safe and to reach their potential.

While body language has become second nature to us as adults, it is important to keep in mind that when interacting with our children that we need to focus on the body language we use. They are watching and learning from us at all times. If we use appropriate body language with our children, they will be more confident and likely to achieve their goals.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Body Language with Children

On a day to day basis, for most of us, body language isn’t something we normally actively think about. Nevertheless, as it turns out, 55 percent of communication is body language, 38 percent is the tone of voice and 7 percent are the actual words spoken. So why might these statistics be surprising? That’s because by adulthood, after years of experience, our brains quickly interpret other peoples’ body language and subsequently subconsciously bias and control the way we react. For children, they are not yet quite adept at interpreting the nuances of non-verbal communication. As a result, our kids, experiential learners that they are, learn from both watching us and from trial and error in their daily social interactions.

From the time they are babies, children are imitating what they see adults do. For example, if you smile, they will smile back. They are astute observers and learn from the hand gestures we use while talking, the actions we make when comforting them (giving a hug), the way we convey our words and ultimately mimic these learnings when they themselves interact with others. But, as we grow older, most of our brains go on autopilot to help us to easily interpret our surroundings and to maximize our efficiency in progressing throughout our day. This causes us to lose some of the acuteness to body language that we required as children. As the old saying goes, actions speak louder than words.

Studies show that while a few of us may be driven by critiques and pointing out our opportunities for improvement, most people, and especially our children, respond best to positive reinforcement. As parents, teachers and coaches, in order to ensure of maximum impact on our kids, it is imperative that we take a step back and heighten our awareness to the non-verbal communication around us as well as the non-verbal communication we send out into the world.

Positive reinforcement can be demonstrated to our children by utilizing a number of simple, yet effective techniques. Eye contact goes a long way to ensure children that they are important and receiving your full attention. Smiles or a pat on the back allow kids to know they are on the right track and you are pleased with their progress or actions. Coupled with a reassuring tone, bending down to a child’s level to speak to them makes a child feel important and secure in what you are asking them to do. Finally, to demonstrate understanding and to increase a connection, it is important to recognize their body language and to encouragingly mimic back an understanding of their feelings. For example, if a child is sad, it is crucial to nod your head in understanding and visibly demonstrate empathetic sadness. If they are frustrated, remain relaxed in your posture and ensure that you are using a calm reassuring tone. These techniques, while seemingly obvious, are critical and help to create a bond of trust and understanding that helps to push our children to feel safe and to reach their potential.

While body language has become second nature to us as adults, it is important to keep in mind that when interacting with our children that we need to focus on the body language we use. They are watching and learning from us at all times. If we use appropriate body language with our children, they will be more confident and likely to achieve their goals.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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