Members of the Month (March)

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

InnerFight: AYDEN STEFANIUK

Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!


Youth: MAISON KIRKHAM

The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.

In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!


Endurance: HOUDA BOUHAYAT

Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.


Ladies Run Club: NICOLA OFFORD

Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.

Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.

Enjoy the race Nicky, we are all rooting for you!!


Endurance - Ireland: ROB GRANT

Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.


Endurance - New Zealand: KIM WILLIAMS

Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.

Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.

Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.

She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.

Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.

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 #24-22

GYMNASTICS

We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.

PURE STRENGTH

This week, we're focusing on a de-load week in our Pure Strength program. Don't let the term 'de-load' fool you, we're still going to be putting in the work! On Monday, we'll start with some deadstop deadlifts, followed by leg accessories of split squats. Wednesday is all about the incline bench and some tempo pull ups, leading into renegade rows, curls, and tricep work!

WEIGHTLIFTING

This week we hit Snatches:


Overhead Squat Prep 2-2-2-2

Then 2 high snatches into 1 power snatch, getting heavy!

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 #24-22

Monday Ride

This weeks session continues our standing start series with a coach led session. As the final session in the series this is a great way to have some fun and test out the skill.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

https://goo.gl/maps/NqeohJW2tmRDCocH8

Track Tuesday

We work through the gears this week with some 5, 3 and 1k paces over a 400m distance.

Start time: 05:59am

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

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

Wednesday ride

This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.

Start time: 05:59am

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

The Coffee Run

This weeks session is an easy coffee run with some strides at the end. Not wanting to push too much and getting ready for the start of next month!

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

https://maps.app.goo.gl/F271tEWJZviJWLTVA

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 #24-22

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 will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?

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. 400s again this week, but this time we are descending in pace from 5km to 1km.

Wednesday

Time: 5:59am ONLY THIS WEEK

Location: InnerFight

Session: Intervals

This week we will be running the outer and inner loops of the park and varying from a 7/10 effort to 8/10 effort. A great chance to get some speed in if you miss Track Tuesday.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Some easier running this week for 45 mins into some 80% effort strides before coffees at Common Grounds.

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 #24-22

This week is a good mixture of testing the progress over the prior 6 weeks & testing some recently released CrossFit workouts. We test our 3 rep max pull-up & our L sit capacity mid-workout on Monday. We test a heavy 3-rep back squat on Tuesday with a gruelling quarter-final repeat. Wednesday, we go into a 4 person team workout full of gymnastics. Thursday we go long for an indoor erg triathlon. Finishing Friday with Olympic weightlifting & front squats.


Monday:

Strength:

Strict Pull Ups


Conditioning:

EMOM x 32 min

1) 12/15/18 American KB Swing

2) 30s L Sit Hold

3) Max Calorie Row

4) Rest


Tuesday:

Strength:

Back Squats


Conditioning:

3 Rounds For Time:

50 Wall Balls

50 Burpee Box Jump Overs 24/20"


Wednesday:

Strength:

Building for the workout

A)Rope Climbs

B)HSPU

C) Wall Walks


Conditioning:

For Time in Teams of 4


30 Rope Climbs *

70 Handstand Push Ups *

90 Cal Assault Bike *

5 Wall Walks Each (20 total)


1: Person Working

2: Person Holding SB 50/30kg

3: Person 2 x KBs 16 / 12kg

4: Person Resting


Thursday:

Conditioning:

Erg Triathlon

Assault Bike, Row into Ski


Friday:

Strength:

Cleans + Front Squat + Jerk


Conditioning:

5 rounds for time:

100/70/50 Double Unders

20 Toes To Bar

10 Front Squat 100/70kg

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 (March)

InnerFight: AYDEN STEFANIUK

Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!


Youth: MAISON KIRKHAM

The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.

In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!


Endurance: HOUDA BOUHAYAT

Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.


Ladies Run Club: NICOLA OFFORD

Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.

Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.

Enjoy the race Nicky, we are all rooting for you!!


Endurance - Ireland: ROB GRANT

Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.


Endurance - New Zealand: KIM WILLIAMS

Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.

Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.

Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.

She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.

Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.

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 #24-22

Monday Ride

This weeks session continues our standing start series with a coach led session. As the final session in the series this is a great way to have some fun and test out the skill.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

https://goo.gl/maps/NqeohJW2tmRDCocH8

Track Tuesday

We work through the gears this week with some 5, 3 and 1k paces over a 400m distance.

Start time: 05:59am

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

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

Wednesday ride

This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.

Start time: 05:59am

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

The Coffee Run

This weeks session is an easy coffee run with some strides at the end. Not wanting to push too much and getting ready for the start of next month!

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

https://maps.app.goo.gl/F271tEWJZviJWLTVA

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 #24-22

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 will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?

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. 400s again this week, but this time we are descending in pace from 5km to 1km.

Wednesday

Time: 5:59am ONLY THIS WEEK

Location: InnerFight

Session: Intervals

This week we will be running the outer and inner loops of the park and varying from a 7/10 effort to 8/10 effort. A great chance to get some speed in if you miss Track Tuesday.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Some easier running this week for 45 mins into some 80% effort strides before coffees at Common Grounds.

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 #24-22

This week is a good mixture of testing the progress over the prior 6 weeks & testing some recently released CrossFit workouts. We test our 3 rep max pull-up & our L sit capacity mid-workout on Monday. We test a heavy 3-rep back squat on Tuesday with a gruelling quarter-final repeat. Wednesday, we go into a 4 person team workout full of gymnastics. Thursday we go long for an indoor erg triathlon. Finishing Friday with Olympic weightlifting & front squats.


Monday:

Strength:

Strict Pull Ups


Conditioning:

EMOM x 32 min

1) 12/15/18 American KB Swing

2) 30s L Sit Hold

3) Max Calorie Row

4) Rest


Tuesday:

Strength:

Back Squats


Conditioning:

3 Rounds For Time:

50 Wall Balls

50 Burpee Box Jump Overs 24/20"


Wednesday:

Strength:

Building for the workout

A)Rope Climbs

B)HSPU

C) Wall Walks


Conditioning:

For Time in Teams of 4


30 Rope Climbs *

70 Handstand Push Ups *

90 Cal Assault Bike *

5 Wall Walks Each (20 total)


1: Person Working

2: Person Holding SB 50/30kg

3: Person 2 x KBs 16 / 12kg

4: Person Resting


Thursday:

Conditioning:

Erg Triathlon

Assault Bike, Row into Ski


Friday:

Strength:

Cleans + Front Squat + Jerk


Conditioning:

5 rounds for time:

100/70/50 Double Unders

20 Toes To Bar

10 Front Squat 100/70kg

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 #24-22

GYMNASTICS

We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.

PURE STRENGTH

This week, we're focusing on a de-load week in our Pure Strength program. Don't let the term 'de-load' fool you, we're still going to be putting in the work! On Monday, we'll start with some deadstop deadlifts, followed by leg accessories of split squats. Wednesday is all about the incline bench and some tempo pull ups, leading into renegade rows, curls, and tricep work!

WEIGHTLIFTING

This week we hit Snatches:


Overhead Squat Prep 2-2-2-2

Then 2 high snatches into 1 power snatch, getting heavy!

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 (March)

InnerFight: AYDEN STEFANIUK

Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!


Youth: MAISON KIRKHAM

The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.

In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!


Endurance: HOUDA BOUHAYAT

Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.


Ladies Run Club: NICOLA OFFORD

Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.

Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.

Enjoy the race Nicky, we are all rooting for you!!


Endurance - Ireland: ROB GRANT

Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.


Endurance - New Zealand: KIM WILLIAMS

Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.

Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.

Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.

She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.

Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.

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 #24-22

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 will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?

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. 400s again this week, but this time we are descending in pace from 5km to 1km.

Wednesday

Time: 5:59am ONLY THIS WEEK

Location: InnerFight

Session: Intervals

This week we will be running the outer and inner loops of the park and varying from a 7/10 effort to 8/10 effort. A great chance to get some speed in if you miss Track Tuesday.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Some easier running this week for 45 mins into some 80% effort strides before coffees at Common Grounds.

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 #24-22

This week is a good mixture of testing the progress over the prior 6 weeks & testing some recently released CrossFit workouts. We test our 3 rep max pull-up & our L sit capacity mid-workout on Monday. We test a heavy 3-rep back squat on Tuesday with a gruelling quarter-final repeat. Wednesday, we go into a 4 person team workout full of gymnastics. Thursday we go long for an indoor erg triathlon. Finishing Friday with Olympic weightlifting & front squats.


Monday:

Strength:

Strict Pull Ups


Conditioning:

EMOM x 32 min

1) 12/15/18 American KB Swing

2) 30s L Sit Hold

3) Max Calorie Row

4) Rest


Tuesday:

Strength:

Back Squats


Conditioning:

3 Rounds For Time:

50 Wall Balls

50 Burpee Box Jump Overs 24/20"


Wednesday:

Strength:

Building for the workout

A)Rope Climbs

B)HSPU

C) Wall Walks


Conditioning:

For Time in Teams of 4


30 Rope Climbs *

70 Handstand Push Ups *

90 Cal Assault Bike *

5 Wall Walks Each (20 total)


1: Person Working

2: Person Holding SB 50/30kg

3: Person 2 x KBs 16 / 12kg

4: Person Resting


Thursday:

Conditioning:

Erg Triathlon

Assault Bike, Row into Ski


Friday:

Strength:

Cleans + Front Squat + Jerk


Conditioning:

5 rounds for time:

100/70/50 Double Unders

20 Toes To Bar

10 Front Squat 100/70kg

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 #24-22

GYMNASTICS

We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.

PURE STRENGTH

This week, we're focusing on a de-load week in our Pure Strength program. Don't let the term 'de-load' fool you, we're still going to be putting in the work! On Monday, we'll start with some deadstop deadlifts, followed by leg accessories of split squats. Wednesday is all about the incline bench and some tempo pull ups, leading into renegade rows, curls, and tricep work!

WEIGHTLIFTING

This week we hit Snatches:


Overhead Squat Prep 2-2-2-2

Then 2 high snatches into 1 power snatch, getting heavy!

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 #24-22

Monday Ride

This weeks session continues our standing start series with a coach led session. As the final session in the series this is a great way to have some fun and test out the skill.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

https://goo.gl/maps/NqeohJW2tmRDCocH8

Track Tuesday

We work through the gears this week with some 5, 3 and 1k paces over a 400m distance.

Start time: 05:59am

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

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

Wednesday ride

This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.

Start time: 05:59am

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

The Coffee Run

This weeks session is an easy coffee run with some strides at the end. Not wanting to push too much and getting ready for the start of next month!

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

https://maps.app.goo.gl/F271tEWJZviJWLTVA

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 (March)

InnerFight: AYDEN STEFANIUK

Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!


Youth: MAISON KIRKHAM

The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.

In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!


Endurance: HOUDA BOUHAYAT

Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.


Ladies Run Club: NICOLA OFFORD

Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.

Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.

Enjoy the race Nicky, we are all rooting for you!!


Endurance - Ireland: ROB GRANT

Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.


Endurance - New Zealand: KIM WILLIAMS

Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.

Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.

Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.

She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.

Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.

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 (March)

InnerFight: AYDEN STEFANIUK

Ayden smashed his first ever CrossFit open! His confidence since becoming apart of the community has improved greatly which has helped him achieve a lot in such a short space of time! Keep smashing life and we look forward to seeing what he can in the future!


Youth: MAISON KIRKHAM

The March Member of the Month is Maison Kirkham. As a member of our preteens program, Maison is dedicated to improving his fitness level and mastering moving well. He recognizes how the hard work he puts in during class positively impacts what happens outside of the gym. Maison is always willing to help demo movements or help put equipment away (he can stack the boxes!) and brings great enthusiasm to class.

In March, we saw Maison crush both the community workout with his family and take on the Ramadan Challenge with his dad. As always, well done, Maison!


Endurance: HOUDA BOUHAYAT

Improving your strength is a long-term process. It takes consistency and dedication. Most runners neglect strength work - Not Houda. She has worked tirelessly and consistently on her strength and run mechanics in a bid to become a more durable and efficient Ultra runner. We had kept the runs purposely short until a few weekends ago when we tested ’the new her’ Not only did she cruise through a 50km mountain training run but she was back training a full week right after. The Ultra trail season is looking very bright for Houda! Watch this space.


Ladies Run Club: NICOLA OFFORD

Nicky has been chipping away at her Milan marathon training week in week out, following our LRC Marathon training plan. In order to keep the race fun, and pressure free, she has been doing all the training on complete RPE; she simply does not wear a watch.

Nicky leans into the community, asks excellent questions, and is ready to reflect and amend when things don’t feel right. Seeing her improvement and heightened self awareness as the miles have been building throughout March has been incredible.

Enjoy the race Nicky, we are all rooting for you!!


Endurance - Ireland: ROB GRANT

Congrats Rob, We commend you for the hard efforts and dedication you have applied this month and for over the last 12 weeks of your training block to Milan. You have stayed humble and quiet yet your training speaks volumes.. Your commitment, resilience and questions have been the recipe to your successful training block. Good luck next week in Milan, We are routing for you.


Endurance - New Zealand: KIM WILLIAMS

Kim jumped on board for coaching at the start of this year with one goal, to smash out the Rotorua Marathon in a new PB after running her first marathon 12 years ago before having her 3 boys.

Kim has always been a strong runner, often programming her training herself but this was a bigger goal that she wanted to achieve and thus sort out coaching to structure her runs more specifically.

Kim works her training around family life and work, hitting some extremely tough training sessions by herself, including track Tuesday sets around her suburb rather than on the track.

She’s a great example of getting the work done no matter where she is and what time of day it is - I’ve loved watching you nail every single session you’ve had Kim.

Congrats Kim on giving yourself some ‘me time’ through running and showing your kids what dedication, resilience and mental toughness looks like! Bring on the marathon party in May.

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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