Is Micro-Quitting holding you back?
Never give less than your best!
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
.jpg)
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
.jpg)
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
.jpg)
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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