Unleash Your Inner Strength
The Power of Visualisation
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Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
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Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
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Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
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In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Think hitting a big lift is only about how strong you are? Think again.
Ask any successful athlete if they practice visualisation, and I guarantee it plays a role in their success.
Because a crucial key to building confidence and improving performance is found between the ears.
Visualisation is not just a mental exercise; it's a potent tool that can substantially enhance your athletic performance.
Ready to try it out?
Begin by setting a clear intention: “I want to improve my snatch, but I’m having trouble with the last phase of the pull.” Great. Let's create an effective visualisation routine that demonstrates you snatching without any early arm bend.
Start by closing your eyes and watching the lift in segments. Observe yourself confidently approach the bar, position your feet, secure your grip and seamlessly progress through each phase of the lift. Now ask yourself, how are you breathing? What does your form look like? Visualise completing the lift with patience, and grace. Notice the last phase of the pull; the bar remains close, your hips are fully extended, you've gotten tall with a big shoulder shrug, and your arms are nice and straight until you pull yourself under the bar. Voila! Watch your success, and believe in it! Last but perhaps most importantly, imagine the incredible satisfaction of hitting that beautiful rep.
Ready to take the process a step further? Create a mantra, such as "patience in the pull." Repeat those words in the mirror, during your warm-up, wherever, and whenever. The more you practice visualising the lift with your thoughts and words, the more in tune your body and mind will become with the process and the execution.
Finally, when it's time to complete the snatch, begin by taking a few deep breaths. Shake out any nervous tension and walk up to the bar with ownership. Trust in your capabilities and let the movements happen naturally. This is where you stop thinking and start doing.
Visualisation can positively impact athletic performance, and incorporating a visual routine into your preparation can help you perform at your best. Give it a try and see the difference! Want help with visualising as well as lifting technique? Then drop me a message at sj@innerfight.com!
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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