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Reflect to Win
Reflecting and defining what matters
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
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.
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
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
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
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.
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!
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
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
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
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
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.
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!
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.
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: 5:59pm
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
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.
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!
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.
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
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
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
One-Hour Workout: Revving Your Swim Engine
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