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When I was a Kid
Find out what truly makes you happy
When I sat down to start writing this, I had a huge list of nostalgic memories from growing up. Whilst this was actually really good fun to think about and reflect on, I don’t think it would of served you any value and so back to the drawing board I went.
When we are kids we all fantasize about what we want to be. We dress up, play and pretend with our friends. We might be army men, shop workers, magicians, pop stars, hairdressers or doctors. What we also do is run, squat, climb, move, hang, swing, roll and jump.
Then we get a little bit older, and people, programs and society tells us what we SHOULD be. I remember being in school in a very uninspiring lesson when I was 14 or 15 and typing answers into some computer software which then ‘spat out’ the perfect professions for me to focus on. I was then advised to take A-levels by my ‘careers advisor’ that would push me in that direction - I only wish now I could remember what they were.
My mum and dad were always supportive but never tried to sway me one way or another. What I wanted to do was always my choice and as long as I was happy with it, they were happy. We have a family friend who was an optician and white water canoeist who said “if you work for more than half of the year, you are working too much.” Seemed like a good idea to me...
It is estimated we will spend 30% of our lives working!
What’s insane to me is that over and over again people tell me how much they dislike, hate, lament what they do and I often wonder, why they do it? That’s a lot of your time spent being unhappy, why don’t they change paths? I’ve done it 3 times, my wife has done it 3 times, what’s the problem.
When we were kids, we dreamt of jobs that were fun, exciting, adventurous and brought us joy! If you are not in that position daily then perhaps you need to recalibrate! It’s never too late!
When I was kid, I use to run around for fun. I would chase things, sprint down hills as fast as I could, find the tallest tree and try to climb it, leave home in the morning with a bag, some friends and some cash and not return until dinner time. I would roll, squat, climb, swing, hang, swim, jump, walk, hike and not give it a second thought. If you know how we work at InnerFight then you will know that’s pretty much what I do on a daily basis right now! And to add extra layers to this cake, I get to help people discover their own adventures through endurance running as well.
Go back and have a conversation with your inner child. Figure out your values and find out what truly makes you happy, how you are going to get it, and make the move.
By Rob Jones, Endurance Coach
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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!
When I sat down to start writing this, I had a huge list of nostalgic memories from growing up. Whilst this was actually really good fun to think about and reflect on, I don’t think it would of served you any value and so back to the drawing board I went.
When we are kids we all fantasize about what we want to be. We dress up, play and pretend with our friends. We might be army men, shop workers, magicians, pop stars, hairdressers or doctors. What we also do is run, squat, climb, move, hang, swing, roll and jump.
Then we get a little bit older, and people, programs and society tells us what we SHOULD be. I remember being in school in a very uninspiring lesson when I was 14 or 15 and typing answers into some computer software which then ‘spat out’ the perfect professions for me to focus on. I was then advised to take A-levels by my ‘careers advisor’ that would push me in that direction - I only wish now I could remember what they were.
My mum and dad were always supportive but never tried to sway me one way or another. What I wanted to do was always my choice and as long as I was happy with it, they were happy. We have a family friend who was an optician and white water canoeist who said “if you work for more than half of the year, you are working too much.” Seemed like a good idea to me...
It is estimated we will spend 30% of our lives working!
What’s insane to me is that over and over again people tell me how much they dislike, hate, lament what they do and I often wonder, why they do it? That’s a lot of your time spent being unhappy, why don’t they change paths? I’ve done it 3 times, my wife has done it 3 times, what’s the problem.
When we were kids, we dreamt of jobs that were fun, exciting, adventurous and brought us joy! If you are not in that position daily then perhaps you need to recalibrate! It’s never too late!
When I was kid, I use to run around for fun. I would chase things, sprint down hills as fast as I could, find the tallest tree and try to climb it, leave home in the morning with a bag, some friends and some cash and not return until dinner time. I would roll, squat, climb, swing, hang, swim, jump, walk, hike and not give it a second thought. If you know how we work at InnerFight then you will know that’s pretty much what I do on a daily basis right now! And to add extra layers to this cake, I get to help people discover their own adventures through endurance running as well.
Go back and have a conversation with your inner child. Figure out your values and find out what truly makes you happy, how you are going to get it, and make the move.
By Rob Jones, Endurance Coach
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.
When I sat down to start writing this, I had a huge list of nostalgic memories from growing up. Whilst this was actually really good fun to think about and reflect on, I don’t think it would of served you any value and so back to the drawing board I went.
When we are kids we all fantasize about what we want to be. We dress up, play and pretend with our friends. We might be army men, shop workers, magicians, pop stars, hairdressers or doctors. What we also do is run, squat, climb, move, hang, swing, roll and jump.
Then we get a little bit older, and people, programs and society tells us what we SHOULD be. I remember being in school in a very uninspiring lesson when I was 14 or 15 and typing answers into some computer software which then ‘spat out’ the perfect professions for me to focus on. I was then advised to take A-levels by my ‘careers advisor’ that would push me in that direction - I only wish now I could remember what they were.
My mum and dad were always supportive but never tried to sway me one way or another. What I wanted to do was always my choice and as long as I was happy with it, they were happy. We have a family friend who was an optician and white water canoeist who said “if you work for more than half of the year, you are working too much.” Seemed like a good idea to me...
It is estimated we will spend 30% of our lives working!
What’s insane to me is that over and over again people tell me how much they dislike, hate, lament what they do and I often wonder, why they do it? That’s a lot of your time spent being unhappy, why don’t they change paths? I’ve done it 3 times, my wife has done it 3 times, what’s the problem.
When we were kids, we dreamt of jobs that were fun, exciting, adventurous and brought us joy! If you are not in that position daily then perhaps you need to recalibrate! It’s never too late!
When I was kid, I use to run around for fun. I would chase things, sprint down hills as fast as I could, find the tallest tree and try to climb it, leave home in the morning with a bag, some friends and some cash and not return until dinner time. I would roll, squat, climb, swing, hang, swim, jump, walk, hike and not give it a second thought. If you know how we work at InnerFight then you will know that’s pretty much what I do on a daily basis right now! And to add extra layers to this cake, I get to help people discover their own adventures through endurance running as well.
Go back and have a conversation with your inner child. Figure out your values and find out what truly makes you happy, how you are going to get it, and make the move.
By Rob Jones, Endurance Coach
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
When I sat down to start writing this, I had a huge list of nostalgic memories from growing up. Whilst this was actually really good fun to think about and reflect on, I don’t think it would of served you any value and so back to the drawing board I went.
When we are kids we all fantasize about what we want to be. We dress up, play and pretend with our friends. We might be army men, shop workers, magicians, pop stars, hairdressers or doctors. What we also do is run, squat, climb, move, hang, swing, roll and jump.
Then we get a little bit older, and people, programs and society tells us what we SHOULD be. I remember being in school in a very uninspiring lesson when I was 14 or 15 and typing answers into some computer software which then ‘spat out’ the perfect professions for me to focus on. I was then advised to take A-levels by my ‘careers advisor’ that would push me in that direction - I only wish now I could remember what they were.
My mum and dad were always supportive but never tried to sway me one way or another. What I wanted to do was always my choice and as long as I was happy with it, they were happy. We have a family friend who was an optician and white water canoeist who said “if you work for more than half of the year, you are working too much.” Seemed like a good idea to me...
It is estimated we will spend 30% of our lives working!
What’s insane to me is that over and over again people tell me how much they dislike, hate, lament what they do and I often wonder, why they do it? That’s a lot of your time spent being unhappy, why don’t they change paths? I’ve done it 3 times, my wife has done it 3 times, what’s the problem.
When we were kids, we dreamt of jobs that were fun, exciting, adventurous and brought us joy! If you are not in that position daily then perhaps you need to recalibrate! It’s never too late!
When I was kid, I use to run around for fun. I would chase things, sprint down hills as fast as I could, find the tallest tree and try to climb it, leave home in the morning with a bag, some friends and some cash and not return until dinner time. I would roll, squat, climb, swing, hang, swim, jump, walk, hike and not give it a second thought. If you know how we work at InnerFight then you will know that’s pretty much what I do on a daily basis right now! And to add extra layers to this cake, I get to help people discover their own adventures through endurance running as well.
Go back and have a conversation with your inner child. Figure out your values and find out what truly makes you happy, how you are going to get it, and make the move.
By Rob Jones, Endurance Coach
When I sat down to start writing this, I had a huge list of nostalgic memories from growing up. Whilst this was actually really good fun to think about and reflect on, I don’t think it would of served you any value and so back to the drawing board I went.
When we are kids we all fantasize about what we want to be. We dress up, play and pretend with our friends. We might be army men, shop workers, magicians, pop stars, hairdressers or doctors. What we also do is run, squat, climb, move, hang, swing, roll and jump.
Then we get a little bit older, and people, programs and society tells us what we SHOULD be. I remember being in school in a very uninspiring lesson when I was 14 or 15 and typing answers into some computer software which then ‘spat out’ the perfect professions for me to focus on. I was then advised to take A-levels by my ‘careers advisor’ that would push me in that direction - I only wish now I could remember what they were.
My mum and dad were always supportive but never tried to sway me one way or another. What I wanted to do was always my choice and as long as I was happy with it, they were happy. We have a family friend who was an optician and white water canoeist who said “if you work for more than half of the year, you are working too much.” Seemed like a good idea to me...
It is estimated we will spend 30% of our lives working!
What’s insane to me is that over and over again people tell me how much they dislike, hate, lament what they do and I often wonder, why they do it? That’s a lot of your time spent being unhappy, why don’t they change paths? I’ve done it 3 times, my wife has done it 3 times, what’s the problem.
When we were kids, we dreamt of jobs that were fun, exciting, adventurous and brought us joy! If you are not in that position daily then perhaps you need to recalibrate! It’s never too late!
When I was kid, I use to run around for fun. I would chase things, sprint down hills as fast as I could, find the tallest tree and try to climb it, leave home in the morning with a bag, some friends and some cash and not return until dinner time. I would roll, squat, climb, swing, hang, swim, jump, walk, hike and not give it a second thought. If you know how we work at InnerFight then you will know that’s pretty much what I do on a daily basis right now! And to add extra layers to this cake, I get to help people discover their own adventures through endurance running as well.
Go back and have a conversation with your inner child. Figure out your values and find out what truly makes you happy, how you are going to get it, and make the move.
By Rob Jones, Endurance Coach
One-Hour Workout: Revving Your Swim Engine
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