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What is Your Priority?
A Path to Success
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List your top 3 priorities in order now. Is what you have listed aligned with how you think and act? Do the priorities you state change depending on who you are talking to? Think about it. It's an interesting one.
The InnerFight coaching team was asked this question a few months ago when we had a speaker in for the afternoon. It was interesting to think about our top 3 priorities, compare them with each other, and see how they varied from what we thought instead of what we said in the group setting. Some stated their top priority as work, others family, and others training. No one's answers were right or wrong, but they were different and have likely shifted during various stages of our lives.
Your top priority is your top priority. But you need to know it like really understand it and be accountable to it. Not change it based on what you think others want to hear. For example, suppose you sit down with your coach and tell them your top priority is your training, but work a 70 hour week or have five children who probably depend on you. In that case, you are just saying your priority is training to impress your coach, or even kid yourself into thinking you can give more than you can to your sport.
There is zero shame in telling your coach that you have other priorities outside of training. It’s normal to be pulled in several directions and have multiple commitments. But you’re likely setting yourself up for failure if you are not true to your commitments and availability.
Priorities shift and change throughout our lives and often even throughout the year. You might be focussing on a specific race followed by some downtime, or you might be working on a vast career-changing opportunity at work. I recommend that you stay present and authentic to your three priorities, think about them often, align your time accordingly, and remain true to your coach about what matters the most.
If you and your coach are on the same page from day 1, wonderful things can happen.
#NoWeakness
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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!
List your top 3 priorities in order now. Is what you have listed aligned with how you think and act? Do the priorities you state change depending on who you are talking to? Think about it. It's an interesting one.
The InnerFight coaching team was asked this question a few months ago when we had a speaker in for the afternoon. It was interesting to think about our top 3 priorities, compare them with each other, and see how they varied from what we thought instead of what we said in the group setting. Some stated their top priority as work, others family, and others training. No one's answers were right or wrong, but they were different and have likely shifted during various stages of our lives.
Your top priority is your top priority. But you need to know it like really understand it and be accountable to it. Not change it based on what you think others want to hear. For example, suppose you sit down with your coach and tell them your top priority is your training, but work a 70 hour week or have five children who probably depend on you. In that case, you are just saying your priority is training to impress your coach, or even kid yourself into thinking you can give more than you can to your sport.
There is zero shame in telling your coach that you have other priorities outside of training. It’s normal to be pulled in several directions and have multiple commitments. But you’re likely setting yourself up for failure if you are not true to your commitments and availability.
Priorities shift and change throughout our lives and often even throughout the year. You might be focussing on a specific race followed by some downtime, or you might be working on a vast career-changing opportunity at work. I recommend that you stay present and authentic to your three priorities, think about them often, align your time accordingly, and remain true to your coach about what matters the most.
If you and your coach are on the same page from day 1, wonderful things can happen.
#NoWeakness
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.
List your top 3 priorities in order now. Is what you have listed aligned with how you think and act? Do the priorities you state change depending on who you are talking to? Think about it. It's an interesting one.
The InnerFight coaching team was asked this question a few months ago when we had a speaker in for the afternoon. It was interesting to think about our top 3 priorities, compare them with each other, and see how they varied from what we thought instead of what we said in the group setting. Some stated their top priority as work, others family, and others training. No one's answers were right or wrong, but they were different and have likely shifted during various stages of our lives.
Your top priority is your top priority. But you need to know it like really understand it and be accountable to it. Not change it based on what you think others want to hear. For example, suppose you sit down with your coach and tell them your top priority is your training, but work a 70 hour week or have five children who probably depend on you. In that case, you are just saying your priority is training to impress your coach, or even kid yourself into thinking you can give more than you can to your sport.
There is zero shame in telling your coach that you have other priorities outside of training. It’s normal to be pulled in several directions and have multiple commitments. But you’re likely setting yourself up for failure if you are not true to your commitments and availability.
Priorities shift and change throughout our lives and often even throughout the year. You might be focussing on a specific race followed by some downtime, or you might be working on a vast career-changing opportunity at work. I recommend that you stay present and authentic to your three priorities, think about them often, align your time accordingly, and remain true to your coach about what matters the most.
If you and your coach are on the same page from day 1, wonderful things can happen.
#NoWeakness
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
List your top 3 priorities in order now. Is what you have listed aligned with how you think and act? Do the priorities you state change depending on who you are talking to? Think about it. It's an interesting one.
The InnerFight coaching team was asked this question a few months ago when we had a speaker in for the afternoon. It was interesting to think about our top 3 priorities, compare them with each other, and see how they varied from what we thought instead of what we said in the group setting. Some stated their top priority as work, others family, and others training. No one's answers were right or wrong, but they were different and have likely shifted during various stages of our lives.
Your top priority is your top priority. But you need to know it like really understand it and be accountable to it. Not change it based on what you think others want to hear. For example, suppose you sit down with your coach and tell them your top priority is your training, but work a 70 hour week or have five children who probably depend on you. In that case, you are just saying your priority is training to impress your coach, or even kid yourself into thinking you can give more than you can to your sport.
There is zero shame in telling your coach that you have other priorities outside of training. It’s normal to be pulled in several directions and have multiple commitments. But you’re likely setting yourself up for failure if you are not true to your commitments and availability.
Priorities shift and change throughout our lives and often even throughout the year. You might be focussing on a specific race followed by some downtime, or you might be working on a vast career-changing opportunity at work. I recommend that you stay present and authentic to your three priorities, think about them often, align your time accordingly, and remain true to your coach about what matters the most.
If you and your coach are on the same page from day 1, wonderful things can happen.
#NoWeakness
List your top 3 priorities in order now. Is what you have listed aligned with how you think and act? Do the priorities you state change depending on who you are talking to? Think about it. It's an interesting one.
The InnerFight coaching team was asked this question a few months ago when we had a speaker in for the afternoon. It was interesting to think about our top 3 priorities, compare them with each other, and see how they varied from what we thought instead of what we said in the group setting. Some stated their top priority as work, others family, and others training. No one's answers were right or wrong, but they were different and have likely shifted during various stages of our lives.
Your top priority is your top priority. But you need to know it like really understand it and be accountable to it. Not change it based on what you think others want to hear. For example, suppose you sit down with your coach and tell them your top priority is your training, but work a 70 hour week or have five children who probably depend on you. In that case, you are just saying your priority is training to impress your coach, or even kid yourself into thinking you can give more than you can to your sport.
There is zero shame in telling your coach that you have other priorities outside of training. It’s normal to be pulled in several directions and have multiple commitments. But you’re likely setting yourself up for failure if you are not true to your commitments and availability.
Priorities shift and change throughout our lives and often even throughout the year. You might be focussing on a specific race followed by some downtime, or you might be working on a vast career-changing opportunity at work. I recommend that you stay present and authentic to your three priorities, think about them often, align your time accordingly, and remain true to your coach about what matters the most.
If you and your coach are on the same page from day 1, wonderful things can happen.
#NoWeakness
One-Hour Workout: Revving Your Swim Engine
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