Unleash Your Inner Strength

The Power of Visualisation
Written by Marcus Smith
Simon Jones
Oct 14, 2023
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Unleash Your Inner Strength: The Power of Visualisation

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

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
Unleash Your Inner Strength: The Power of Visualisation

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

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
Unleash Your Inner Strength: The Power of Visualisation

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

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
Unleash Your Inner Strength: The Power of Visualisation

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

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
Unleash Your Inner Strength: The Power of Visualisation

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

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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