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Overcome Fear and Embrace Possibility
Live in the Present
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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
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.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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
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.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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
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.
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Are you familiar with that nagging feeling of dread, the one that creeps in at the mere thought of what could happen? Many of us have been there, myself included. But what if I told you that this fear, this apprehension, stems from one single source—possibility.
Learn to Embrace the Unknown
Recognising any singular fear is liberating. It reframes uncertainty from being a barrier to success to being a gateway to opportunity. Instead of cowering from the unknown, we're challenged to embrace it.
Embracing the unknown is a powerful mantra. More often than not, the feared outcome pales in comparison to the reality once we confront it. Making sure we are aware if the outcome is positive or negative, either way we will learn.
Break the Cycle of Anxiety and Live in the Present
Anxiety thrives on the excessive contemplation of potential outcomes, leading to indecision and inaction. Breaking this cycle requires mental toughness, also known as an “I can do this” attitude, an affirmation that we're capable of handling whatever possibilities lie ahead.
Living in the present is key. By focusing on the here and now, we liberate ourselves from the shackles of worry about what might be. This enables us to fully immerse ourselves in life's experiences.
Conquer Your Fear
The rewards of conquering fear are immeasurable. Each triumph over possibility is a personal victory, a pat on the back, a high-five to oneself. So, what are you waiting for? Go after what you fear and seize the opportunities waiting on the other side.
Final Thoughts
As you embark on this journey, remember the wise words: "Fear is a mile wide, and an inch deep. We perceive it as a massive ocean. Then we step into it, we realise it's just a puddle." Don’t be afraid to take that step and watch as your fears diminish in the face of possibility.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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