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The Hardest Thing
What can you say "no" to today?
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
The hardest thing you will do today is say no to Something that doesn't take you towards your goals. There is no downside.
Stay cool.
Marcus Smith, April 2nd, 2018.
A 28yr old lad just finishing his sports science degree read this, took a screenshot, saved it in his favorites, and then got to work on saying no until he ended up with what he wanted.
This lad was me; the picture is still in my phone's favorites folder, and I refer to it often.
Something about this sentence hit me square in the face, it suddenly made so much sense, and once I had read it, everything started falling into place. I moved out of a place I didn't want to live, said no to a managing role I didn't want to do, and most importantly, said no to all the excuses I had in my head to not move back to Dubai to begin working for an endurance team that wasn't established yet.
Saying no can be hard. You may feel by saying no, you are letting people down, missing out on things, or being negative. This can be true but don't forget the 2nd half of the sentence... 'Something that doesn't take you toward your goals.
Goals should challenge us, improve us, and push us to be the best person we can be. If saying no means you are working towards that, then it may be the most positive thing you can do.
What can you say no to, which will bring you one step further to your goal? It shouldn't be easy...
One-Hour Workout: Revving Your Swim Engine
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