RowFit fitness training programme

[Shellz]

Hello fellow Cutters

There is a new RowFit programme starting up for rowers who want to improve fitness, strength, stamina or for those who would like to shed a few pounds, tone up and can't face treadmills!

The programme is open to everyone, not just rowers, and for the next two weeks all sessions are on a Pay As You Go basis so that new folk can try it out without having to commit to a pre-paid programme (which is how it usually works).

RowFit offers you the chance of improving your fitness, learning how to use the ergo, how to transfer technique from the ergo to the boat.

Hour long sessions that work the same muscle groups, often in the same way, to promote strength, flexibility and boost your CV fitness (heart and lungs) for those high stroke rates and never ending "just 10 more..." races.

RowFit is designed for rowers and the emphasis for the programme that will run from mid Jan to end April is on short distance racing at higher stroke rates as a lot of the Giggers will be preparing for the World Champs. However, you do not have to be going to the Scillies in order to participate. There are some folk who come to RowFit who have never been in a boat. Likewise if you like working towards endurance events you will benefit from this programme as you will increase both your cardio and strength fitness which will allow you to row harder for longer.

RowFit is designed for all ages and abilities. Workouts are scaled to suit fitness levels and allow for injuries and ailments such as dodgy knees or wobbly shoulders.

Sessions are:
Weds 6.15pm
Weds 8.00pm
Sun 4.00pm

Both Wednesday sessions include the same workouts. Sundays are different. So if you do Weds and Sun you will not be repeating workouts. If you want to do both Wednesday sessions, you're mad.

The programme over the next four months is:

(Dates are Wed/Sun)

7/11 January - Pay As You Go session
14/18 January - Pay As You Go session

These sessions are £5 per person and will allow newcomers to experience RowFit without the commitment to see how they like it. They also allow hardened veterans the opportunity to boost fitness before the dreaded Week 1 fitness test, a staple of each programme as it's important to have measurable benchmarks.

21/25 January through to 22/26 April - a 14 week pre-paid progressive programme (gotta love alliteration!). A series of workouts, no two the same, designed to build strength and cardio vascular fitness through a variety of sessions, games and competitions.

29 April - Pay As You Go flexibility session. No hardcore stuff, just lots of yoga-like stretching and flexibility training. Essentially for the Giggers about to head off to the World Champs but nevertheless a useful session for everyone.

If you are interested in trying RowFit please let me know with either a post below or call/text me on 0780 3000 745 or email me on [e-mail]

Sessions take place at the LAR/Gig Club unit in Northney Marina. Equipment used includes the ergo (rowing machine), resistance bands, kettlebells, free weights and bodyweight exercises.

Cheers
Shelley  

[Timp]

6.15 today for me please,cheers Tim

[Giselle.l.harding]

Hi Shelly,

My partner Mark Summerfield and I would like to try the 6.15 session tonight if possible.

Regards

Giselle

On 6 Jan 2015, at 23:31, Shellz [via Langstone Cutters RC] <[hidden email]> wrote:

Hello fellow Cutters

There is a new RowFit programme starting up for rowers who want to improve fitness, strength, stamina or for those who would like to shed a few pounds, tone up and can't face treadmills!

The programme is open to everyone, not just rowers, and for the next two weeks all sessions are on a Pay As You Go basis so that new folk can try it out without having to commit to a pre-paid programme (which is how it usually works).

RowFit offers you the chance of improving your fitness, learning how to use the ergo, how to transfer technique from the ergo to the boat.

Hour long sessions that work the same muscle groups, often in the same way, to promote strength, flexibility and boost your CV fitness (heart and lungs) for those high stroke rates and never ending "just 10 more..." races.

RowFit is designed for rowers and the emphasis for the programme that will run from mid Jan to end April is on short distance racing at higher stroke rates as a lot of the Giggers will be preparing for the World Champs. However, you do not have to be going to the Scillies in order to participate. There are some folk who come to RowFit who have never been in a boat. Likewise if you like working towards endurance events you will benefit from this programme as you will increase both your cardio and strength fitness which will allow you to row harder for longer.

RowFit is designed for all ages and abilities. Workouts are scaled to suit fitness levels and allow for injuries and ailments such as dodgy knees or wobbly shoulders.

Sessions are:
Weds 6.15pm
Weds 8.00pm
Sun 4.00pm

Both Wednesday sessions include the same workouts. Sundays are different. So if you do Weds and Sun you will not be repeating workouts. If you want to do both Wednesday sessions, you're mad.

The programme over the next four months is:

(Dates are Wed/Sun)

7/11 January - Pay As You Go session
14/18 January - Pay As You Go session

These sessions are £5 per person and will allow newcomers to experience RowFit without the commitment to see how they like it. They also allow hardened veterans the opportunity to boost fitness before the dreaded Week 1 fitness test, a staple of each programme as it's important to have measurable benchmarks.

21/25 January through to 22/26 April - a 14 week pre-paid progressive programme (gotta love alliteration!). A series of workouts, no two the same, designed to build strength and cardio vascular fitness through a variety of sessions, games and competitions.

29 April - Pay As You Go flexibility session. No hardcore stuff, just lots of yoga-like stretching and flexibility training. Essentially for the Giggers about to head off to the World Champs but nevertheless a useful session for everyone.

If you are interested in trying RowFit please let me know with either a post below or call/text me on 0780 3000 745 or email me on [hidden email]

Sessions take place at the LAR/Gig Club unit in Northney Marina. Equipment used includes the ergo (rowing machine), resistance bands, kettlebells, free weights and bodyweight exercises.

Cheers
Shelley  

---

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NAML

[Shelley]

Fantastic Giselle. I look forward to meeting you and Mark this evening.

Wear regular workout gear and trainers and bring water to drink.

See you too Tim.

Shelley :)

[Giselle.l.harding]

Hi Shelley,

would like to add another person to my enquiry re space tonight at 6.15.  

Look forward to hearing from you 

Regards

Giselle

On 6 Jan 2015, at 23:31, Shellz [via Langstone Cutters RC] <[hidden email]> wrote:

Hello fellow Cutters

There is a new RowFit programme starting up for rowers who want to improve fitness, strength, stamina or for those who would like to shed a few pounds, tone up and can't face treadmills!

The programme is open to everyone, not just rowers, and for the next two weeks all sessions are on a Pay As You Go basis so that new folk can try it out without having to commit to a pre-paid programme (which is how it usually works).

RowFit offers you the chance of improving your fitness, learning how to use the ergo, how to transfer technique from the ergo to the boat.

Hour long sessions that work the same muscle groups, often in the same way, to promote strength, flexibility and boost your CV fitness (heart and lungs) for those high stroke rates and never ending "just 10 more..." races.

RowFit is designed for rowers and the emphasis for the programme that will run from mid Jan to end April is on short distance racing at higher stroke rates as a lot of the Giggers will be preparing for the World Champs. However, you do not have to be going to the Scillies in order to participate. There are some folk who come to RowFit who have never been in a boat. Likewise if you like working towards endurance events you will benefit from this programme as you will increase both your cardio and strength fitness which will allow you to row harder for longer.

RowFit is designed for all ages and abilities. Workouts are scaled to suit fitness levels and allow for injuries and ailments such as dodgy knees or wobbly shoulders.

Sessions are:
Weds 6.15pm
Weds 8.00pm
Sun 4.00pm

Both Wednesday sessions include the same workouts. Sundays are different. So if you do Weds and Sun you will not be repeating workouts. If you want to do both Wednesday sessions, you're mad.

The programme over the next four months is:

(Dates are Wed/Sun)

7/11 January - Pay As You Go session
14/18 January - Pay As You Go session

These sessions are £5 per person and will allow newcomers to experience RowFit without the commitment to see how they like it. They also allow hardened veterans the opportunity to boost fitness before the dreaded Week 1 fitness test, a staple of each programme as it's important to have measurable benchmarks.

21/25 January through to 22/26 April - a 14 week pre-paid progressive programme (gotta love alliteration!). A series of workouts, no two the same, designed to build strength and cardio vascular fitness through a variety of sessions, games and competitions.

29 April - Pay As You Go flexibility session. No hardcore stuff, just lots of yoga-like stretching and flexibility training. Essentially for the Giggers about to head off to the World Champs but nevertheless a useful session for everyone.

If you are interested in trying RowFit please let me know with either a post below or call/text me on 0780 3000 745 or email me on [hidden email]

Sessions take place at the LAR/Gig Club unit in Northney Marina. Equipment used includes the ergo (rowing machine), resistance bands, kettlebells, free weights and bodyweight exercises.

Cheers
Shelley  

---

If you reply to this email, your message will be added to the discussion below:

http://langstone-cutters-rc.1095392.n5.nabble.com/RowFit-fitness-training-programme-tp2937.html

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NAML

[Shellz]

Hi Giselle, no problem. The session is not quite full yet.

See you later.

Shelley

[RichardThrift]

Hi Shelley
Today at 6.15 and Sunday 4.00pm on PAYG would be a great starter.
How much are the full term sessions and do you pay the whole lot in advance?
Hope you are feeling better
Richard

[Shellz]

Hi Richard,

I'm getting better at last, thank goodness! It's been a tough few months. :)

You are booked in for 6.15pm this evening. Is it just you coming along? The class is nearly full so if Gail is coming too please let me know soonest. Thanks. :)


To sign up for the full programme payment is made in advance. The two options are as follows:

Pay As You Go (PAYG)Sessions are £5 per person.
Spaces are allocated on a first come, first served basis.
Payment is made on arrival.
You get the use of a log card to track your progress.

Pre-paid
Priority status. Your space is reserved for you in the session you have booked into.
Results of fitness tests and set pieces are recorded in the log book for future reference and comparison.
You can use the RowFit equipment in your own time for additional training rows.
If you miss a session you can make up for it on another session in the same week, space permitting.
There are no refunds. You commit to the programme and you will get the results.
If for some reason you have to withdraw from the programme you can sell your space if there is a waiting list.
You get priority if you wish to book additional sessions (i.e. do a Sunday in addition to Weds, or vice versa).

Prices:
14 week programme, once per week (Weds or Sun) - £62
14 week programme, twice per week (Weds AND Sun) - £118

The maximum number of participants is 14 per class.
The minimum number is six.
If there are fewer than six booked into a class it may be cancelled.