Building a Team

There's nothing else as important as trust in a team.
Written by Marcus Smith
Carmen Bosmans
Carmen Bosmans
Oct 12, 2020
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Building a Team

As a kid I never played any team sports, I was into gymnastics.

The earliest memories I have from being part of a team is during PE in school and we had to pick teams.

The teacher would point out two kids of the class and they could pick a team member alternating until the group was divided into two. We all been there and no one wants to be that kid that is last to get pushed into the group just because there is nobody else left.

Luckily I was never that kid, but I always felt bad for them to get picked last. I would have hated it, the fact that they just don’t believe in you being a good addition to the team is what makes it worse.

My confidence would drop, even if it would be something I might be good at.

So keeping that in mind whenever I would be the person to pick the teams, although I would love to win- as I’m super competitive. The first person I would pick was one of the kids, who most of the time - would be last in. Why?

Think about it, you gonna end up with one of the weaker persons of the group anyway. So in my head it made sense to pick the weakest first so they feel like they matter and if someone believes they matter they will give 100% effort.

If your weakest person on the team gives it there best then that will lift the whole team!

Did we win every time? Probably not, but that’s not what really matters. What matters is that every one in the team felt like they were important.

The year 2016 was the first time I was part of a professional team. The competition was called “GRID league”

https://en.wikipedia.org/wiki/National_Pro_Grid_League if you want to look into it, as you probably never heard of it as it was only up and running for three years.

I got picked by the "Phoenix Rise” who ended up winning that year for the first time.


Here is why I believe our team won the title.

We Spend Time Together

We lived in the same hotel for 8 weeks, we literally were 24/7 together. If we were not training we would hang out. The town Provo in Utah were we lived wasn’t much to do so we would find ways to  keep ourself entertained. The girls would rehearse dances from MTV video clips and convince one of the guys to play along and learn the dance moves. We spend weeks on getting the steps right and the best part was to see Danny ( the biggest guy on the team) do the same moves.

In the evenings we would all go for dinner and after we would hang out and play games. The best game was to read out loud your DM’s or when we would challenge one of the team members to do something stupid like eating a teaspoon of cinnamon or snorting chili peppers for a few bucks.

Point being, we had fun together and didn’t take things to serious when we were not training. Spending time together creates bonds and the best relations are made in my opinion when you are laughing and having fun!

We Hold Each Other Accountable


Showing up for training twice a day wasn’t the problem, everyone loved to workout. We would keep each other accountable on doing the extra’s the coach gave us that we didn’t like to do. The boring stuff. Most of the time there was someone who had the same weaknesses so than we would team up in smaller groups and help each other out.

When someone wasn’t preforming well in training we would call them out. This brought some tension  between certain teammates but the coach always made sure that it would be resolved before we left the gym. It’s important for the team that you can tell them straight what’s the problem is without them getting upset.

We Were Transparent With Each Other

Knowing your strength and weaknesses and paring up with a team mate that is strong where you are weak, so the team can make it through the other side as fast as possible. But sometimes it would also be stepping aside and letting someone else take your place because that was the best for the team. Even if that meant you couldn’t play that day.

Objective : Win the Championship

Strategy : End your life to win every game

Teamwork is useless if no one knows the goal or vision they are working toward.

Set those goals during each session or match.

Share them with the team.

Talk about them

Check in after each match

We Trusted Each Other

There's nothing else as important as trust in a team. Knowing that your team mate will hold on to the bar until all the work is done. A lot of the movements were synchronized so you had to trust one another to do the required work in the tempo we practiced. Or knowing when someone is close to their end and tagging in to finish the set without loosing time. Being efficient in transitions, trusting that they will catch the bar that is popped off your shoulders.

Trust allows you to be honest with each other without worrying that feelings will be hurt, allows you to be open to feedback without feeling attacked and in this case - when competing, it prevents you to not get injured.

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 #25-25

GYMNASTICS

This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.

Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.

HYBRID FITNESS

This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.

MOBILITY

Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.


WEIGHTLIFTING

Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.

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 #25-25

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

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 25-25

Monday

Time: 5:59pm

Session: LRC Tempo

This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running 800m intervals off a 2 min rest.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.

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 25-25

Monday:

Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?

Strength:

A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat

Conditioning:

Every 5 minutes x 6 Alt between

A: Park Run + 25 Wall Balls

B: 30/25/20 Cal Ass Bike + 25 Wall Balls

Tuesday:

Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.

Strength:

A) Every 75 sec x 12

1: 12 Incline DB bench press

2: 30-45 sec glute hamstring bridge

3: 20 sec straight arm side plank/arm

B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps

Conditioning:

FOR TIME

30 Power clean

30 Burpees over the bar

Wednesday:

We're building to a tough single in the push press before we partner up for some working out!

Strength:

EMOMx10 - 1 Push press

Conditioning:

In pairs every 5 mins x 6 on a rolling clock

4 rounds

YGIG

6 STOH (60/40)

6 TTB

AMRAP - Cal Ski

Thursday:

Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!

Strength:

A) Every 90 sec x 8 - 8 DB Box Step Up

B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges

C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow

Conditioning:

12min AMRAP

3 Devils Press

6 DB Hang Cleans

9 DB Front Rack Squats

Car Park Run

Friday:

Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!

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
Building a Team

As a kid I never played any team sports, I was into gymnastics.

The earliest memories I have from being part of a team is during PE in school and we had to pick teams.

The teacher would point out two kids of the class and they could pick a team member alternating until the group was divided into two. We all been there and no one wants to be that kid that is last to get pushed into the group just because there is nobody else left.

Luckily I was never that kid, but I always felt bad for them to get picked last. I would have hated it, the fact that they just don’t believe in you being a good addition to the team is what makes it worse.

My confidence would drop, even if it would be something I might be good at.

So keeping that in mind whenever I would be the person to pick the teams, although I would love to win- as I’m super competitive. The first person I would pick was one of the kids, who most of the time - would be last in. Why?

Think about it, you gonna end up with one of the weaker persons of the group anyway. So in my head it made sense to pick the weakest first so they feel like they matter and if someone believes they matter they will give 100% effort.

If your weakest person on the team gives it there best then that will lift the whole team!

Did we win every time? Probably not, but that’s not what really matters. What matters is that every one in the team felt like they were important.

The year 2016 was the first time I was part of a professional team. The competition was called “GRID league”

https://en.wikipedia.org/wiki/National_Pro_Grid_League if you want to look into it, as you probably never heard of it as it was only up and running for three years.

I got picked by the "Phoenix Rise” who ended up winning that year for the first time.


Here is why I believe our team won the title.

We Spend Time Together

We lived in the same hotel for 8 weeks, we literally were 24/7 together. If we were not training we would hang out. The town Provo in Utah were we lived wasn’t much to do so we would find ways to  keep ourself entertained. The girls would rehearse dances from MTV video clips and convince one of the guys to play along and learn the dance moves. We spend weeks on getting the steps right and the best part was to see Danny ( the biggest guy on the team) do the same moves.

In the evenings we would all go for dinner and after we would hang out and play games. The best game was to read out loud your DM’s or when we would challenge one of the team members to do something stupid like eating a teaspoon of cinnamon or snorting chili peppers for a few bucks.

Point being, we had fun together and didn’t take things to serious when we were not training. Spending time together creates bonds and the best relations are made in my opinion when you are laughing and having fun!

We Hold Each Other Accountable


Showing up for training twice a day wasn’t the problem, everyone loved to workout. We would keep each other accountable on doing the extra’s the coach gave us that we didn’t like to do. The boring stuff. Most of the time there was someone who had the same weaknesses so than we would team up in smaller groups and help each other out.

When someone wasn’t preforming well in training we would call them out. This brought some tension  between certain teammates but the coach always made sure that it would be resolved before we left the gym. It’s important for the team that you can tell them straight what’s the problem is without them getting upset.

We Were Transparent With Each Other

Knowing your strength and weaknesses and paring up with a team mate that is strong where you are weak, so the team can make it through the other side as fast as possible. But sometimes it would also be stepping aside and letting someone else take your place because that was the best for the team. Even if that meant you couldn’t play that day.

Objective : Win the Championship

Strategy : End your life to win every game

Teamwork is useless if no one knows the goal or vision they are working toward.

Set those goals during each session or match.

Share them with the team.

Talk about them

Check in after each match

We Trusted Each Other

There's nothing else as important as trust in a team. Knowing that your team mate will hold on to the bar until all the work is done. A lot of the movements were synchronized so you had to trust one another to do the required work in the tempo we practiced. Or knowing when someone is close to their end and tagging in to finish the set without loosing time. Being efficient in transitions, trusting that they will catch the bar that is popped off your shoulders.

Trust allows you to be honest with each other without worrying that feelings will be hurt, allows you to be open to feedback without feeling attacked and in this case - when competing, it prevents you to not get injured.

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 #25-25

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

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 25-25

Monday

Time: 5:59pm

Session: LRC Tempo

This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running 800m intervals off a 2 min rest.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.

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 25-25

Monday:

Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?

Strength:

A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat

Conditioning:

Every 5 minutes x 6 Alt between

A: Park Run + 25 Wall Balls

B: 30/25/20 Cal Ass Bike + 25 Wall Balls

Tuesday:

Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.

Strength:

A) Every 75 sec x 12

1: 12 Incline DB bench press

2: 30-45 sec glute hamstring bridge

3: 20 sec straight arm side plank/arm

B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps

Conditioning:

FOR TIME

30 Power clean

30 Burpees over the bar

Wednesday:

We're building to a tough single in the push press before we partner up for some working out!

Strength:

EMOMx10 - 1 Push press

Conditioning:

In pairs every 5 mins x 6 on a rolling clock

4 rounds

YGIG

6 STOH (60/40)

6 TTB

AMRAP - Cal Ski

Thursday:

Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!

Strength:

A) Every 90 sec x 8 - 8 DB Box Step Up

B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges

C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow

Conditioning:

12min AMRAP

3 Devils Press

6 DB Hang Cleans

9 DB Front Rack Squats

Car Park Run

Friday:

Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!

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 #25-25

GYMNASTICS

This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.

Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.

HYBRID FITNESS

This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.

MOBILITY

Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.


WEIGHTLIFTING

Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.

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
Building a Team

As a kid I never played any team sports, I was into gymnastics.

The earliest memories I have from being part of a team is during PE in school and we had to pick teams.

The teacher would point out two kids of the class and they could pick a team member alternating until the group was divided into two. We all been there and no one wants to be that kid that is last to get pushed into the group just because there is nobody else left.

Luckily I was never that kid, but I always felt bad for them to get picked last. I would have hated it, the fact that they just don’t believe in you being a good addition to the team is what makes it worse.

My confidence would drop, even if it would be something I might be good at.

So keeping that in mind whenever I would be the person to pick the teams, although I would love to win- as I’m super competitive. The first person I would pick was one of the kids, who most of the time - would be last in. Why?

Think about it, you gonna end up with one of the weaker persons of the group anyway. So in my head it made sense to pick the weakest first so they feel like they matter and if someone believes they matter they will give 100% effort.

If your weakest person on the team gives it there best then that will lift the whole team!

Did we win every time? Probably not, but that’s not what really matters. What matters is that every one in the team felt like they were important.

The year 2016 was the first time I was part of a professional team. The competition was called “GRID league”

https://en.wikipedia.org/wiki/National_Pro_Grid_League if you want to look into it, as you probably never heard of it as it was only up and running for three years.

I got picked by the "Phoenix Rise” who ended up winning that year for the first time.


Here is why I believe our team won the title.

We Spend Time Together

We lived in the same hotel for 8 weeks, we literally were 24/7 together. If we were not training we would hang out. The town Provo in Utah were we lived wasn’t much to do so we would find ways to  keep ourself entertained. The girls would rehearse dances from MTV video clips and convince one of the guys to play along and learn the dance moves. We spend weeks on getting the steps right and the best part was to see Danny ( the biggest guy on the team) do the same moves.

In the evenings we would all go for dinner and after we would hang out and play games. The best game was to read out loud your DM’s or when we would challenge one of the team members to do something stupid like eating a teaspoon of cinnamon or snorting chili peppers for a few bucks.

Point being, we had fun together and didn’t take things to serious when we were not training. Spending time together creates bonds and the best relations are made in my opinion when you are laughing and having fun!

We Hold Each Other Accountable


Showing up for training twice a day wasn’t the problem, everyone loved to workout. We would keep each other accountable on doing the extra’s the coach gave us that we didn’t like to do. The boring stuff. Most of the time there was someone who had the same weaknesses so than we would team up in smaller groups and help each other out.

When someone wasn’t preforming well in training we would call them out. This brought some tension  between certain teammates but the coach always made sure that it would be resolved before we left the gym. It’s important for the team that you can tell them straight what’s the problem is without them getting upset.

We Were Transparent With Each Other

Knowing your strength and weaknesses and paring up with a team mate that is strong where you are weak, so the team can make it through the other side as fast as possible. But sometimes it would also be stepping aside and letting someone else take your place because that was the best for the team. Even if that meant you couldn’t play that day.

Objective : Win the Championship

Strategy : End your life to win every game

Teamwork is useless if no one knows the goal or vision they are working toward.

Set those goals during each session or match.

Share them with the team.

Talk about them

Check in after each match

We Trusted Each Other

There's nothing else as important as trust in a team. Knowing that your team mate will hold on to the bar until all the work is done. A lot of the movements were synchronized so you had to trust one another to do the required work in the tempo we practiced. Or knowing when someone is close to their end and tagging in to finish the set without loosing time. Being efficient in transitions, trusting that they will catch the bar that is popped off your shoulders.

Trust allows you to be honest with each other without worrying that feelings will be hurt, allows you to be open to feedback without feeling attacked and in this case - when competing, it prevents you to not get injured.

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 25-25

Monday

Time: 5:59pm

Session: LRC Tempo

This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we will be running 800m intervals off a 2 min rest.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.

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 25-25

Monday:

Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?

Strength:

A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat

Conditioning:

Every 5 minutes x 6 Alt between

A: Park Run + 25 Wall Balls

B: 30/25/20 Cal Ass Bike + 25 Wall Balls

Tuesday:

Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.

Strength:

A) Every 75 sec x 12

1: 12 Incline DB bench press

2: 30-45 sec glute hamstring bridge

3: 20 sec straight arm side plank/arm

B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps

Conditioning:

FOR TIME

30 Power clean

30 Burpees over the bar

Wednesday:

We're building to a tough single in the push press before we partner up for some working out!

Strength:

EMOMx10 - 1 Push press

Conditioning:

In pairs every 5 mins x 6 on a rolling clock

4 rounds

YGIG

6 STOH (60/40)

6 TTB

AMRAP - Cal Ski

Thursday:

Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!

Strength:

A) Every 90 sec x 8 - 8 DB Box Step Up

B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges

C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow

Conditioning:

12min AMRAP

3 Devils Press

6 DB Hang Cleans

9 DB Front Rack Squats

Car Park Run

Friday:

Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!

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 #25-25

GYMNASTICS

This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.

Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.

HYBRID FITNESS

This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.

MOBILITY

Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.


WEIGHTLIFTING

Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.

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 #25-25

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

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
Building a Team

As a kid I never played any team sports, I was into gymnastics.

The earliest memories I have from being part of a team is during PE in school and we had to pick teams.

The teacher would point out two kids of the class and they could pick a team member alternating until the group was divided into two. We all been there and no one wants to be that kid that is last to get pushed into the group just because there is nobody else left.

Luckily I was never that kid, but I always felt bad for them to get picked last. I would have hated it, the fact that they just don’t believe in you being a good addition to the team is what makes it worse.

My confidence would drop, even if it would be something I might be good at.

So keeping that in mind whenever I would be the person to pick the teams, although I would love to win- as I’m super competitive. The first person I would pick was one of the kids, who most of the time - would be last in. Why?

Think about it, you gonna end up with one of the weaker persons of the group anyway. So in my head it made sense to pick the weakest first so they feel like they matter and if someone believes they matter they will give 100% effort.

If your weakest person on the team gives it there best then that will lift the whole team!

Did we win every time? Probably not, but that’s not what really matters. What matters is that every one in the team felt like they were important.

The year 2016 was the first time I was part of a professional team. The competition was called “GRID league”

https://en.wikipedia.org/wiki/National_Pro_Grid_League if you want to look into it, as you probably never heard of it as it was only up and running for three years.

I got picked by the "Phoenix Rise” who ended up winning that year for the first time.


Here is why I believe our team won the title.

We Spend Time Together

We lived in the same hotel for 8 weeks, we literally were 24/7 together. If we were not training we would hang out. The town Provo in Utah were we lived wasn’t much to do so we would find ways to  keep ourself entertained. The girls would rehearse dances from MTV video clips and convince one of the guys to play along and learn the dance moves. We spend weeks on getting the steps right and the best part was to see Danny ( the biggest guy on the team) do the same moves.

In the evenings we would all go for dinner and after we would hang out and play games. The best game was to read out loud your DM’s or when we would challenge one of the team members to do something stupid like eating a teaspoon of cinnamon or snorting chili peppers for a few bucks.

Point being, we had fun together and didn’t take things to serious when we were not training. Spending time together creates bonds and the best relations are made in my opinion when you are laughing and having fun!

We Hold Each Other Accountable


Showing up for training twice a day wasn’t the problem, everyone loved to workout. We would keep each other accountable on doing the extra’s the coach gave us that we didn’t like to do. The boring stuff. Most of the time there was someone who had the same weaknesses so than we would team up in smaller groups and help each other out.

When someone wasn’t preforming well in training we would call them out. This brought some tension  between certain teammates but the coach always made sure that it would be resolved before we left the gym. It’s important for the team that you can tell them straight what’s the problem is without them getting upset.

We Were Transparent With Each Other

Knowing your strength and weaknesses and paring up with a team mate that is strong where you are weak, so the team can make it through the other side as fast as possible. But sometimes it would also be stepping aside and letting someone else take your place because that was the best for the team. Even if that meant you couldn’t play that day.

Objective : Win the Championship

Strategy : End your life to win every game

Teamwork is useless if no one knows the goal or vision they are working toward.

Set those goals during each session or match.

Share them with the team.

Talk about them

Check in after each match

We Trusted Each Other

There's nothing else as important as trust in a team. Knowing that your team mate will hold on to the bar until all the work is done. A lot of the movements were synchronized so you had to trust one another to do the required work in the tempo we practiced. Or knowing when someone is close to their end and tagging in to finish the set without loosing time. Being efficient in transitions, trusting that they will catch the bar that is popped off your shoulders.

Trust allows you to be honest with each other without worrying that feelings will be hurt, allows you to be open to feedback without feeling attacked and in this case - when competing, it prevents you to not get injured.

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
Building a Team

As a kid I never played any team sports, I was into gymnastics.

The earliest memories I have from being part of a team is during PE in school and we had to pick teams.

The teacher would point out two kids of the class and they could pick a team member alternating until the group was divided into two. We all been there and no one wants to be that kid that is last to get pushed into the group just because there is nobody else left.

Luckily I was never that kid, but I always felt bad for them to get picked last. I would have hated it, the fact that they just don’t believe in you being a good addition to the team is what makes it worse.

My confidence would drop, even if it would be something I might be good at.

So keeping that in mind whenever I would be the person to pick the teams, although I would love to win- as I’m super competitive. The first person I would pick was one of the kids, who most of the time - would be last in. Why?

Think about it, you gonna end up with one of the weaker persons of the group anyway. So in my head it made sense to pick the weakest first so they feel like they matter and if someone believes they matter they will give 100% effort.

If your weakest person on the team gives it there best then that will lift the whole team!

Did we win every time? Probably not, but that’s not what really matters. What matters is that every one in the team felt like they were important.

The year 2016 was the first time I was part of a professional team. The competition was called “GRID league”

https://en.wikipedia.org/wiki/National_Pro_Grid_League if you want to look into it, as you probably never heard of it as it was only up and running for three years.

I got picked by the "Phoenix Rise” who ended up winning that year for the first time.


Here is why I believe our team won the title.

We Spend Time Together

We lived in the same hotel for 8 weeks, we literally were 24/7 together. If we were not training we would hang out. The town Provo in Utah were we lived wasn’t much to do so we would find ways to  keep ourself entertained. The girls would rehearse dances from MTV video clips and convince one of the guys to play along and learn the dance moves. We spend weeks on getting the steps right and the best part was to see Danny ( the biggest guy on the team) do the same moves.

In the evenings we would all go for dinner and after we would hang out and play games. The best game was to read out loud your DM’s or when we would challenge one of the team members to do something stupid like eating a teaspoon of cinnamon or snorting chili peppers for a few bucks.

Point being, we had fun together and didn’t take things to serious when we were not training. Spending time together creates bonds and the best relations are made in my opinion when you are laughing and having fun!

We Hold Each Other Accountable


Showing up for training twice a day wasn’t the problem, everyone loved to workout. We would keep each other accountable on doing the extra’s the coach gave us that we didn’t like to do. The boring stuff. Most of the time there was someone who had the same weaknesses so than we would team up in smaller groups and help each other out.

When someone wasn’t preforming well in training we would call them out. This brought some tension  between certain teammates but the coach always made sure that it would be resolved before we left the gym. It’s important for the team that you can tell them straight what’s the problem is without them getting upset.

We Were Transparent With Each Other

Knowing your strength and weaknesses and paring up with a team mate that is strong where you are weak, so the team can make it through the other side as fast as possible. But sometimes it would also be stepping aside and letting someone else take your place because that was the best for the team. Even if that meant you couldn’t play that day.

Objective : Win the Championship

Strategy : End your life to win every game

Teamwork is useless if no one knows the goal or vision they are working toward.

Set those goals during each session or match.

Share them with the team.

Talk about them

Check in after each match

We Trusted Each Other

There's nothing else as important as trust in a team. Knowing that your team mate will hold on to the bar until all the work is done. A lot of the movements were synchronized so you had to trust one another to do the required work in the tempo we practiced. Or knowing when someone is close to their end and tagging in to finish the set without loosing time. Being efficient in transitions, trusting that they will catch the bar that is popped off your shoulders.

Trust allows you to be honest with each other without worrying that feelings will be hurt, allows you to be open to feedback without feeling attacked and in this case - when competing, it prevents you to not get injured.

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.

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Triathlon
Swimming
Race Prep

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