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Building a Ladies Community
Fostering community, overcoming fears, empowering women
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Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
Girls can be catty, bitchy, spiteful, competitive, and judgmental….. but when you build a community within a healthy environment, something pretty magical happens. Instead of the nasty traits that might have been present in school, there is support, encouragement, laughter, familiarity, and fellowship.
Launching InnerFight’s Ladies Running Club was nerve racking. I had wondered “what if no one sign-ups, or what if no one turns up”, to be honest, I don’t know which of those two would be worse. However, these fears soon subsided as my inbox filled with requests from women throughout Dubai enquiring about the club.
I started to notice a trend in the enquiries I was receiving. Ladies were asking if they were “good enough” to attend, and it dawned on me that there are so many women who love being active, fit, and healthy, but potentially lacked confidence in their ability. As our ladies running club is open to all abilities, I was sure that all attendees would be fine under my guidance and encouragement.
Something I hadn’t factored in was the amazing support that each and every member has shown to their fellow runners. From welcoming new members, to cheering support in training, to encouraging race participation, to post run coffees (and acai bowls), to building friendships and weekend running partners.
As humans we crave a sense of belonging, and considering Dubai is made up of approximately 80% expats, it means that many of us are living here away from our family and friendship groups. Setting up a new life in a new country is no easy task, firstly there is the admin side of things, and then there is the lifestyle side of things.
Personally, I am grateful to be part of the InnerFight community, and I am incredibly humbled to help build a little bubble within this community, Ladies Running Club. This could not have been possible without the amazing members that make up this club; they inspire me, make me laugh, and totally fulfil my Monday’s and Wednesday’s.
One-Hour Workout: Revving Your Swim Engine
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