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 #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

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 #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

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 #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

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 #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

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 #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

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 #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

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 #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

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 #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

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 #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

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 #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

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 #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

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 #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

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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