Reflect to Win
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach