Running 250kms in 33hrs non-stop!
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
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GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
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 a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
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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. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
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We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
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 a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
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. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
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. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
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 a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
One-Hour Workout: Revving Your Swim Engine
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