Members of the Month (January)

Congratulations to all the Members of the Month for January!
Written by Marcus Smith
InnerFight
Feb 1, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Members of the Month (January)

InnerFight: MOE ABEIDAT

Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.

The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.


Youth: JUMANA FAIZULLABHOY

Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!


Endurance: CRAIG BERGIN

Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.

Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.

His realism and honesty about future goal timelines add an inspiring touch to his journey.

Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."


Ladies Run Club: MEGAN VAN DER BERG

Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.


Endurance - Ireland: PAUL 'PAULIE' KILEEN

This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.

Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.

Thanks for being you, keep smashing it.


Endurance - New Zealand: BLAKE CARLIN

Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.

Blake now has his sights set on the Rotorua Marathon in May.

You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-31

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-31

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

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-31

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-30

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!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Members of the Month (January)

InnerFight: MOE ABEIDAT

Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.

The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.


Youth: JUMANA FAIZULLABHOY

Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!


Endurance: CRAIG BERGIN

Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.

Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.

His realism and honesty about future goal timelines add an inspiring touch to his journey.

Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."


Ladies Run Club: MEGAN VAN DER BERG

Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.


Endurance - Ireland: PAUL 'PAULIE' KILEEN

This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.

Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.

Thanks for being you, keep smashing it.


Endurance - New Zealand: BLAKE CARLIN

Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.

Blake now has his sights set on the Rotorua Marathon in May.

You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-31

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

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-31

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-30

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!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-31

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Members of the Month (January)

InnerFight: MOE ABEIDAT

Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.

The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.


Youth: JUMANA FAIZULLABHOY

Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!


Endurance: CRAIG BERGIN

Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.

Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.

His realism and honesty about future goal timelines add an inspiring touch to his journey.

Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."


Ladies Run Club: MEGAN VAN DER BERG

Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.


Endurance - Ireland: PAUL 'PAULIE' KILEEN

This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.

Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.

Thanks for being you, keep smashing it.


Endurance - New Zealand: BLAKE CARLIN

Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.

Blake now has his sights set on the Rotorua Marathon in May.

You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-31

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-30

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!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-31

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-31

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

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Members of the Month (January)

InnerFight: MOE ABEIDAT

Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.

The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.


Youth: JUMANA FAIZULLABHOY

Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!


Endurance: CRAIG BERGIN

Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.

Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.

His realism and honesty about future goal timelines add an inspiring touch to his journey.

Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."


Ladies Run Club: MEGAN VAN DER BERG

Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.


Endurance - Ireland: PAUL 'PAULIE' KILEEN

This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.

Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.

Thanks for being you, keep smashing it.


Endurance - New Zealand: BLAKE CARLIN

Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.

Blake now has his sights set on the Rotorua Marathon in May.

You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Members of the Month (January)

InnerFight: MOE ABEIDAT

Moe consistently embodies the values that we champion at InnerFight. His consistency is evident; he continues to show up week in and week out, trains hard and sets an excellent example for all his family to follow.

The changes we have seen in Moe have not only been physical and mental but also in his approach to life. There is no weakness here, and he is truly smashing life.


Youth: JUMANA FAIZULLABHOY

Jumana Faizullabhoy is a member of our Teens program. She is patient and has focused determination. Her recent progress is a testament to her will to move well and work towards improvement. Jumana always puts forth her best effort in class and isn’t afraid to challenge herself. She is friendly with her classmates and a true pleasure to have in class. Congratulations, Jumana!


Endurance: CRAIG BERGIN

Coach Rob Jones says, "Craig has truly exemplified dedication and achievement Since joining InnerFight Endurance. Personal bests in two consecutive half marathons in as many weeks as well as a marathon PB this season showcases his relentless pursuit of excellence.

Balancing his roles as an athlete, husband, and father, Craig demonstrates that with thoughtful planning and unwavering consistency, you can successfully navigate and excel in all aspects of life.

His realism and honesty about future goal timelines add an inspiring touch to his journey.

Congratulations to Craig for embodying the perfect blend of athleticism and family commitment."


Ladies Run Club: MEGAN VAN DER BERG

Megan has been a member of LRC since March 2022, and this month she showed No Weakness at the DCS Half Marathon. Megan gradually upped her run volume over a 12-week block to get half marathon ready with fellow LRC runners. Megan managed to balance working life, house hunting and moving house in the last couple of weeks of her training. Despite the challenges, she showed up with a smile and embraced each session and the event. Thank you for being an awesome member of this community, Megan.


Endurance - Ireland: PAUL 'PAULIE' KILEEN

This month we are highlighting a very special individual, Paulie. Paulie displays a mindset of self improvement every day. His “why” is very clear and there is never a whisper of doubt in his compliance. Paulie has taken his running to the next level, training 3 days a week with the team and is now working towards his first 10k race in March and then onto The Dublin Half marathon in September.

Paulie will say it himself, he has not had an easy life battling addiction from a very young age. Turning 59 on Sunday and being clean for 2 years there is no doubt in his mind that he will get to the marathon distance as his main goal by believing in his ability and showing up.

Thanks for being you, keep smashing it.


Endurance - New Zealand: BLAKE CARLIN

Blake joined InnerFight Endurance-New Zealand in November 2023 with the goal to do something for himself. He shows up every week to track with his game face on, ready to attack the sessions at full noise. Balancing work and family is a hard enough job as it is before adding training on to your plate, but Blake has made it a staple in his week to commit to and is executing it with guts, hard work and, a decent amount of stubbornness too. He came 1st in his first short trail event and just smashed out a fast 10km at a local event in Tauranga.

Blake now has his sights set on the Rotorua Marathon in May.

You’re an asset to our community Blake with your great yarns and your willingness to be comfortable about being uncomfortable.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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