RowFit 2 – Great River Race Preparation

[Shellz]

You may have heard of RowFit – the fitness programme that members of the Gig Club used to get fitter for the Scillies World Champs and has also been used by Rowing Club members and even non-rowers. The Scillies Prep 16 week programme saw massive improvements in fitness and strength as well as fat loss and body shape changes for participants.

There are now 13 weeks until the Great River Race and so a 12 week programme has been devised to help rowers develop fitness, strength, flexibility, improved posture and general health and wellbeing.

The GRRP programme starts on Wednesday 2 July and runs for 12 consecutive weeks with the final session on Wednesday 17 September.

Classes are run at 6pm and 8pm at Unit 3, Northney Marina (although for 2 July and 9 July the 6pm class is starting at 6.15pm!).

The hour long sessions include a warm up, indoor rowing and strength & conditioning exercises that include bodyweight, resistance bands, kettlebells and free weights, ending with a cool down and stretch.  The rowing sessions follow either intervals or medium distance with rate changes. Every session is different.  

RowFit is designed to boost whole body fitness, strength and flexibility.  Every workout is different and is designed to challenge the body and develop fitness and strength for rowing.  Some movements are obvious in their relation to rowing, some are not, but all challenge the muscles, joints or movement patterns to boost rowing performance.

Although most RowFitters are rowers, the sessions are aimed at anyone who wants to become fitter through whole body low/no impact workouts.  A number of RowFitters have never been in a boat, they just like the varied workouts and the fact that the ergo works the whole body! Likewise, you do not need to be in a Great River Race crew to join in the fun. RowFit is open to everyone.

Every session is designed to be all inclusive, with alternatives if you cannot perform a particular exercise and each exercise has various levels of difficulty in order to challenge every participant.

RowFit is a personal development programme – the only competition is yourself. The programme provides progressive training and allows you to see your results in hard numbers through a series of fitness tests. Current RowFitters range in age from 30ish to near 70.  Fitness levels are from beginner all the way through to sub 20 minute 5,000m rowers who can hold the plank for 6 minutes+.  You are encouraged to challenge yourself but within your capability.  

Membership options

Pre-paid 12 week programme is £53.

What you get:
Confirmed place at 12 sessions as booked (i.e. 6pm or 8pm).  Due to space and equipment limitations RowFit sessions are limited to 12 participants.
Use of a Concept2 log card to track your workouts.
Extra ergo workouts to your inbox – every Monday and Thursday you get a bonus workout that you can do in your own time.
Fitness testing – regular testing to assess fitness gains.  These will not only be ergo tests, they can be anything from a bodyweight workout to plank challenges.
A report at the end of the programme that shows your start and finish achievements and improvements in performance.
The Pre-paid programme requires you to commit and show up to sessions. There are no refunds, though if your circumstances change you can sell your membership on.

Pay As You Go at £5 per session

What you get:
Space in sessions where they are not filled by those on a pre-paid programme.
Booking one week in advance for any available slots. Late availability booking or waiting at the door in the case of Pre-paid no-shows.  
Use of a Concept2 log card to track your workouts.
Fitness testing – regular testing to assess fitness gains.  These will not only be ergo tests, they can be anything from a bodyweight workout to plank challenges.

Small print

Pre-paid sign ups are on a first come first served basis. PAYG participants get to fill in the gaps.

Some spaces are already taken by RowFit 1 participants and others as the word has spread.  If there is sufficient demand a third session will be added – a definite possibility is for a weekend session. But get in quick!

Before joining RowFit you are required to fill out a health questionnaire. If you are new to strenuous physical activity you should consult your doctor before participating.

Crew Bootcamps

One off or regular fitness sessions for boat crews.

Benefits of training together include working on timing on the ergos, assessing strength for seat positions, developing weak areas, getting to know each other, having fun out of the boat and ultimately creating a team!

Date, time and location flexible. Cost dependent on session requirements, duration and number of participants. Let’s have a chat and work something out.

RowFit sessions are mostly delivered by me. I am a UKCC Level 2 Rowing Coach, Level 2 Group Fitness Instructor and Level 3 Personal Trainer. I started instructing Bootcamps in Guildford in 2009 and now specialise in Kettlebells and RowFit. I’m on the Register of Exercise Professionals and am fully insured. If I’m not around then sessions are delivered by Mike Gilbert.

[Louise]

hi shelley

i would love to but need to have a coversation with roopoo. will be in touch soonest. lou x

On Jun 30, 2014 10:20 PM, "Shellz [via Langstone Cutters RC]" <[hidden email]> wrote:

You may have heard of RowFit – the fitness programme that members of the Gig Club used to get fitter for the Scillies World Champs and has also been used by Rowing Club members and even non-rowers. The Scillies Prep 16 week programme saw massive improvements in fitness and strength as well as fat loss and body shape changes for participants.

There are now 13 weeks until the Great River Race and so a 12 week programme has been devised to help rowers develop fitness, strength, flexibility, improved posture and general health and wellbeing.

The GRRP programme starts on Wednesday 2 July and runs for 12 consecutive weeks with the final session on Wednesday 17 September.

Classes are run at 6pm and 8pm at Unit 3, Northney Marina (although for 2 July and 9 July the 6pm class is starting at 6.15pm!).

The hour long sessions include a warm up, indoor rowing and strength & conditioning exercises that include bodyweight, resistance bands, kettlebells and free weights, ending with a cool down and stretch.  The rowing sessions follow either intervals or medium distance with rate changes. Every session is different.  

RowFit is designed to boost whole body fitness, strength and flexibility.  Every workout is different and is designed to challenge the body and develop fitness and strength for rowing.  Some movements are obvious in their relation to rowing, some are not, but all challenge the muscles, joints or movement patterns to boost rowing performance.

Although most RowFitters are rowers, the sessions are aimed at anyone who wants to become fitter through whole body low/no impact workouts.  A number of RowFitters have never been in a boat, they just like the varied workouts and the fact that the ergo works the whole body! Likewise, you do not need to be in a Great River Race crew to join in the fun. RowFit is open to everyone.

Every session is designed to be all inclusive, with alternatives if you cannot perform a particular exercise and each exercise has various levels of difficulty in order to challenge every participant.

RowFit is a personal development programme – the only competition is yourself. The programme provides progressive training and allows you to see your results in hard numbers through a series of fitness tests. Current RowFitters range in age from 30ish to near 70.  Fitness levels are from beginner all the way through to sub 20 minute 5,000m rowers who can hold the plank for 6 minutes+.  You are encouraged to challenge yourself but within your capability.  

Membership options

Pre-paid 12 week programme is £53.

What you get:
Confirmed place at 12 sessions as booked (i.e. 6pm or 8pm).  Due to space and equipment limitations RowFit sessions are limited to 12 participants.
Use of a Concept2 log card to track your workouts.
Extra ergo workouts to your inbox – every Monday and Thursday you get a bonus workout that you can do in your own time.
Fitness testing – regular testing to assess fitness gains.  These will not only be ergo tests, they can be anything from a bodyweight workout to plank challenges.
A report at the end of the programme that shows your start and finish achievements and improvements in performance.
The Pre-paid programme requires you to commit and show up to sessions. There are no refunds, though if your circumstances change you can sell your membership on.

Pay As You Go at £5 per session

What you get:
Space in sessions where they are not filled by those on a pre-paid programme.
Booking one week in advance for any available slots. Late availability booking or waiting at the door in the case of Pre-paid no-shows.  
Use of a Concept2 log card to track your workouts.
Fitness testing – regular testing to assess fitness gains.  These will not only be ergo tests, they can be anything from a bodyweight workout to plank challenges.

Small print

Pre-paid sign ups are on a first come first served basis. PAYG participants get to fill in the gaps.

Some spaces are already taken by RowFit 1 participants and others as the word has spread.  If there is sufficient demand a third session will be added – a definite possibility is for a weekend session. But get in quick!

Before joining RowFit you are required to fill out a health questionnaire. If you are new to strenuous physical activity you should consult your doctor before participating.

Crew Bootcamps

One off or regular fitness sessions for boat crews.

Benefits of training together include working on timing on the ergos, assessing strength for seat positions, developing weak areas, getting to know each other, having fun out of the boat and ultimately creating a team!

Date, time and location flexible. Cost dependent on session requirements, duration and number of participants. Let’s have a chat and work something out.

RowFit sessions are mostly delivered by me. I am a UKCC Level 2 Rowing Coach, Level 2 Group Fitness Instructor and Level 3 Personal Trainer. I started instructing Bootcamps in Guildford in 2009 and now specialise in Kettlebells and RowFit. I’m on the Register of Exercise Professionals and am fully insured. If I’m not around then sessions are delivered by Mike Gilbert.

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[Shellz]

No worries Lou.  We need a RowFit creche....  ;o)

x

[Marion]

Hi Shelley, can't commit to every Wednesday due to work commitments but would be interested in picking up some of the PAYG sessions when possible. Will keep an eye out for postings. Marion

[Shellz]

Marion,

Text me (0780 3000 745) when you know you can make it - up to a week before - and if there's space I'll confirm it asap.  I do try and post last minute availability but I'm way more reliable on text!!

Will be good to see you as and when you can.

:o)  x