Rowing is getting popular in gyms across the country, unfortunately out of all of the indoor rowing classes I have taught over the past 10 years a lot of people are making this one mistake.
Published In The January 2015 Issue Of The Long Beach School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.
This past summer Izak Epstein, Luke Khoury, and Allen Reitz represented both Long Beach Junior Crew and the United States of America at the 2014 Junior World Rowing Championships in Hamburg, Germany. Just one week after winning a National Championship in the Men’s 8 the trio set off to make the USA Junior National Team: Allen for his third time, Luke for his second, and Izak for his first. While Luke and Allen set off with LBJC head coach Tom Graves to prepare to trial the 2- (a dream for the duo), Izak headed east to Pittsburg, Pennsylvania attending a selection camp of 30 athletes competing for 14 spots. Allen and Luke went on to win trials and trained at the Craftsbury Outdoor Center in Vermont in anticipation for Worlds. Izak made top 14 and went on to train at Princeton where he ended up stroking the 4-. What had been a thrilling season filled with hard work and dedication continued as the three teammates met up in Germany ready to compete. Luke and Allen finished 17th in the 2- and Izak finished 10th in the 4- after a truly extraordinary year. “These are the experiences that you will remember for the rest of your life.” said Izak as he remains grateful to all the people that helped him to achieve success: his coaches Nick D’Antoni and Tom Graves, his family, and especially his teammates who he says “push each other to [their] limits.” Allen Reitz is currently a Freshman at Stanford University, Luke Khoury is a Freshman at the University of Washington, and Izak is a senior at Long Beach Poly deciding between Stanford University and Yale University. Jack Nunn, from the Roworx Fitness Center In Long Beach, has had the privilege to oversee and offer advice to all the Long Beach Junior Rowers throughout the years and has recently given some advice to Izak Epstein on rowing in college. Jack rowed under coach Craig Amerkhanian as a freshman at Cal Berkeley in the first ever undefeated 1998 rowing season. Craig was hired to coach the men’s crew team at Stanford due to his tremendous success from coaching numerous national championships at UC Berkeley. Jack also rowed under Steve Gladstone for the Varsity Rowing program at Cal Berkeley and won 3 Pac-10 Championships along with 2 US National Championship Victories. Steve Gladstone has recently been hired to coach the Varsity program at Yale. Since Izak is deciding between Stanford and Yale, Jack has given him his insight on both schools and rowing programs with their coaches. Either way Izak Epstein decides he is in for a unique opportunity to row under some of the best U.S. collegiate rowing coaches of all time.
Update: Izak Epstein has decided to travel to Yale in order to row under Steve Gladstone. Gladstone is one of the premier rowing coaches in the United States. Gladstone helped produce 11 National Championship Wins between his stints at Brown and UC Berkeley before his arrival to the Yale rowing program.
For More Information On How To Get Your Children Involved In Junior Rowing Either On Or Off The Water Please Contact The Long Beach Junior Crew Organization At http://longbeachjuniorcrew.org/ Or Contact Keith Johnson At firstname.lastname@example.org
If You Would Like Indoor Class Lessons On The Concept 2 Rowing Machine Or For Those Interested In Rowing Class Workouts Please Visit www.roworx.com Or Contact Jack Nunn at email@example.com
Location For The Long Beach Junior Crew And Roworx Indoor Rowing Are At: Pete Archer Rowing Center, 5750 Boathouse Lane, Long Beach, CA 90803
Jack Nunn, an accomplished rower who has won numerous medals in various events on the international rowing stage, was recently hired as the head men’s varsity coach within the LMU rowing program and will begin his first year with the Lions in 2015-16.
Jack started rowing in 1996 for Long Beach Juniors and made the 1997 Junior National Team Selection Camp. He went on to star for four years at UC Berkeley, winning four Pac-10 championships and three IRA National Championships under Steve Gladstone and Craig Amerkhanian. Jack was a member of the first ever undefeated Pac-10 and IRA National Champion Freshman 8 in 1998 and repeated the feat by going unbeaten in 1999. Jack helped his varsity 8 place second at the Henley Royal Regatta in 1999 in the Ladies Plate Challenge Cup in London, England.
As a member of the US Rowing National Team from 2001-2004 he placed second at the 2003 Pan American Trials in double sculls and had an outstanding 2002 that saw him claim a gold medal in Senior 8 and a silver medal in the Elite Double at the US Nationals. He was also a silver medalist in 2001 in the Nations Cup (now the U23 World Championships) 8 in Ottenshiem, Austria. In 2006, he took silver at the Masters Nationals Open Single Event. He was a gold medalist in 2007 at the first ever Concept 2 Team Indoor Rowing challenge, held in Essen, Germany.
Jack Nunn also owns his own fitness center in Long Beach, California called Roworx and will continue to teach classes all year long. Roworx is also a major priority in his life and will continue his passion of teaching the masses in proper technique with rowing in all of his indoor rowing classes at the Roworx Fitness Center. At the Roworx Fitness center they offer indoor rowing classes, taught by US National Team rowers on the Concept2 rowing maching. This is the new sport of choice in Long Beach—and the only place you can try it. The Roworx Indoor Rowing and Bootcamp programs offer a group exercise that’s low-impact, high efficiency, and great for building strength and endurance.
Jack is currently working on base training and erg volume while trying to log more miles this fall season. He is building strength in the weight room as well within the squad in order to be competitive this spring. In order to hold everyone accountable on team Jack frequently does 6k tests in the fall as well as long steady state workouts on the Concept 2 erg. LMU has a new and improved weight training program with new fitness trainers devoted to help the team make us stronger and faster on the water. LMU is one of the most beautiful and renowned universities in the world. Jack is a southern California local growing up in LA/Palos Verdes. Jack can truly say that he is envious of the students that are currently attending LMU. Jack has rowed in many places around the United States and internationally and has come the conclusion that the LMU boathouse in Marina Del Ray is the perfect place to row. With nothing but sunshine and calm water there is no better place to row and attend school. The overall college experience is exciting while located in Southern California as you will never be bored.
‘My ultimate goal moving forward is to win as many races as possible this year while having fun doing it. I will apply all of the technical knowledge I know in order to make the team as fit and fast as possible. I really like to work in smaller boats in order to increase boat awareness, balance, and speed. During the year I like to go head to head with our own squad and create a ‘race environment’ in order to make the team faster with incentive.’ says Jack Nunn
Another added benefit is that Jack’s father, John Nunn, will be coming down to help coach and offer advice to everyone on the men’s team on proper rowing technique. John Nunn was a Olympic bronze medalist in the double sculls in the Mexico City games in 1968 and also coached the Olympic men’s quad in Montreal during the 1976 games. He will be a tremendous asset to the team and he is a rigging expert as well.
In 2008, 2009, 2012, 2014, and 2015 Jack competed in 6 International Full Ironman competitions in Nice, France; Florianopolis, Brazil; Cozumel, Mexico; Cairns, Australia; Mallorca, Spain; And Los Cabos, Mexico. Jack also has earned the recognition of a Silver medal status as the top 5% of all Full 140.6 Ironman Athletes in the All-World Ironman Athlete Program and a Gold medal for the overall 70.3 Ironman AWA program in 2015-2016 competition year.
Published In The January 2015 Issue Of The Long Beach School News Roll Call
Ever since Dana and Will Boudreau were young, they knew they could never leave the water. Dana started sailing sabots in Alamitos Bay when he was eight, and raced them and other boats for the next seven years. In high school, a need for PE credits brought Dana to LBJC after his twin brother Will, who rows in the V8, suggested coxing as a good fit for him. Dana tried coxing for the first time in November of 2014 and immediately got a knack for it. He jumped from novice to varsity in his first year, and got the opportunity to cox the Men’s Lightweight 8+ at Nationals which finished 7th, all in just a couple of months. When the 2015 season started, he knew he wanted to be with the lightweight boys again. Dana Boudreau has been through thick and thin with some of them, and plans on continuing the journey as a coxswain. Over the several pieces, practices, and races in the lightweight 8+, Dana has gained trust with his teammates that he does not have with any other group of people. A perfect example was last weekend at the 2015 San Diego Crew Classic. Dana coxed the lightweight 8+ with a perfectly executed win in the heat. They sat in lane 1 for the final, a first for any of the guys at crew classic, sitting next to seven other very strong crews. Their start was not the best, or even close to it but everyone kept composer. Dana told the boys to get the rate up in a way where they knew he meant it. They brought the starting sprint up and snapped into rhythm at about the 250 in. At the 1,000 they were and had been sitting four seats behind Marin from S.F. in lane 2. With any other guys in my boat Dana would have panicked, but he knew they had it. At the 1100, Dana called their planned move with five extra strokes, coming up on the outside lane. Now with 500 to go, they were down two seats and gaining. At this point he could feel all eight rowers waiting for him to call the sprint, and when he does, its all out. They broke through Marin and the outside lane boats at the 200 and won by four seats. They executed one of their best races of the year and Dana was a huge part of winning that particular race. Winning the San Diego Crew Classic is huge, but it only made LBJC wanting to win a National Championship ever more.
For Will Boudreau, his hopes and goals for the future are winning a high school national championship and rowing in college. Will witnessed the LBJC V8+ last year win nationals as an alternate, and he hopes to achieve that glory with his teammates. After his high school career, he hopes to implement what rowing has taught him while attending college. Hopefully, rowing can even assist his acceptance into a strong school. Rowing has changed his life, giving him confidence in his physical capabilities and teaching him to be a gentleman on and off the water. The highlight of Will Boudreau’s rowing experience was winning his second race in the men’s novice quad during his novice year at the Fault Line Face-Off in Oakland. Will’s boat had a sense of brotherhood and trust in each other that he believed was the key to their success. Will’s good friends Jack Freiburghouse, Glenn Necessary, and Nate Cooper rowed with him, while his brother Dana coxed. Will Boudreau won their second race by nearly 20 seconds, crossing the finish line in high spirits. Will Boudreau came to the dock with all smiles, just like our coach Erich Hanxleden, who has been instrumental to his rowing development. That day has been, by far, the highlight of Will’s rowing experience. To row in the same boat that his brother coxes is quite a pleasure for Will. Whenever they race together, he has nothing but the utmost confidence in his capabilities. The two of them rarely ever argue (with regard to rowing that is), but rather congratulate each other on jobs well done. During a race, Will knows that his determination and will-to-win is exactly the same as Dana’s. Will feels very fortunate to be able to call his coxswain his brother as well.
Dana and Will Boudreau’s parents, Russ And Gretchen Boudreau also participate and row with Jack Nunn at the Roworx Fitness Center in Long Beach nearly everyday. The Roworx Indoor Rowing and Bootcamp program offer a group exercise that’s low-impact, high efficiency, and great for building strength and endurance.
Roworx Fitness helps create programs to help athletes achieve their personal bests for ergometer testing. We realize that college programs look at a variety of stats on the ergometer, and thus we can help students prepare for any and all testing distances and types that a college coach may ask for, whether they’re 500m, 2k, 6k,10k, 1-minute power test, or max-wattage power test. Through assessment, goal setting and the proper implementation of training, Roworx Fitness, along with Long Beach Junior Crew, worked with Emily in order to improve her performance to the level necessary to be considered for the recruiting process for any College or University.
For More Information On How To Get Your Children Involved In Junior Rowing Either On Or Off The Water Please Contact The Long Beach Junior Crew Organization At http://longbeachjuniorcrew.org/ Or Contact Keith Johnson At firstname.lastname@example.org
Location For The Long Beach Junior Crew And Roworx Indoor Rowing Are At: Pete Archer Rowing Center, 5750 Boathouse Lane, Long Beach, CA 90803
2014 was a BIG year for Jack Nunn. It had him compete in over 35 races and events over the calendar year. Jack was featured in the 2015 Health Issue Of South Bay Magazine along with his father and Olympian, John Nunn. Jack also picked up his first major triathlon sponsor called Invigorade and it will carry him throughout his events and races for the 2015 racing season. Invigorade combines maltodextrin, amino acid ß-alanine which helps keep muscle pH in the optimal range for performance, pure cane sugar, and dextrose in specific proprietary ratios resulting in more available energy, better stomach comfort and improved performance.
Jack Nunn is also the creator and owner of Roworx in Long Beach, CA. Roworx offers indoor rowing classes, taught by US National Team rowers on the Concept2 rowing machine. The Roworx Indoor Rowing and Bootcamp programs offer a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Ski Erg, TRX Suspension Training System, light dumbbell weights, Pilate’s core Arc’s, and much more! Our clients span all experience levels, ages and abilities. Anyone can row or cycle – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.
Jack Nunn is the ‘unconventional’ triathlete – standing 6’3″ tall and weighing in at 220 pounds. In 2013, Jack was named US Rowing’s Athlete Of The Year and he began training and racing in other sports such as: sprint triathlons, duathlons, cycling races, and marathons winning his age group in almost every event. Since 2008, he has competed in four International Full Ironman competitions in Nice, France, Florianopolis, Brazil, Cozumel, Mexico, and Cairns, Australia.
Jack Nunn developed a specialized triathlon training program called Triworx. It is a team that will be beginning this year in order to promote and inspire training and racing throughout the year. There are no long-term contracts with Triworx and you can join in at any time! Whether you want to jumpstart your triathlon training with an expert consultation or hone your fitness with ongoing coaching, the best commitment you can make is to yourself. Cross-training on the rowing machine with Roworx fitness during the year will also be a huge benefit of fitness throughout the season as it helps swimmers, cyclists, and runners stay injury free and mentally fresh. Those are the key benefits of rowing for triathletes while also trying to swim, bike, and run extreme long distances during an Ironman. The following list of races are open to anyone who wants to get started in racing this year. Jack will help you get inspired through the support of Roworx, Triworx, and Invigorade in order to help fuel your training throughout any event!
Jack has already competed in 7 races this year and is on track to complete nearly 50 for the 2015 racing season. So come on, don’t miss out, and join in on the fun this year in 2015!
Here are the list of races open in training with Jack in 2015:
Jan 18th The Carlsbad Half Marathon
Feb. 8th The Laguna Niguel Reverse Triathlon (Placed 2nd Overall)
Feb. 15th 10/20 Del Mar Run
Feb. 22nd JCC Duathlon Scottsdale, AZ (Placed 1st Overall)
Feb. 28th Race On The Base Reverse Triathlon Los Alamitos, CA (Placed 3rd Overall)
March 8th LA Triathlon Championship Series I
March 14th and 15th St. Patty’s Day Challenge 10k And Half Marathon San Diego, CA
March 21st Seal Beach 10K Seal Beach, CA
March 22nd Hot Chocolate 15K San Diego, CA
March 28th IRONMAN 70.3 Oceanside San Diego, CA
April 19th LA Triathlon Championship Series 2
April 26th La Jolla Half Marathon San Diego, CA
July 9th Castaic Lake Sprint Triathlon I Santa Clarita, CA
Aug. 1st Semper Fi Duathlon San Diego, CA
Aug. 11th Castaic Lake Sprint Triathlon II Santa Clarita, CA
Sept. 13th Pacific Coast Triathlon Laguna Beach, CA
Sept. 16th Disneyland Half Marathon Anaheim, CA
Oct. 11th Long Beach Half Marathon Long Beach, CA
Oct. 25th IRONMAN 140.6 Los Cabos, Mexico
Dec. 9th Natasha Watley 10K Van Nuys, CA
Dec. 13th Tinsel Reverse Triathlon Hemet, CA
TBA Del Mar Reverse Triathlon San Diego, CA You can also find a history of Jack’s races/events history here at Athlinks if you are interested…
Stress is everywhere and we here about it constantly in our day to day lives. People seem to always be complaining about something and we really need and want to hear and enjoy the happier things that life has to offer. We need to sit down and take a deep breath to really take a step back from this crazy world we live in. The world today is a very fast paced and high tech environment in which can cause some ease in our lives overall but if we are not careful can also cause an extremely high stressed life. “I have no time for myself,” “My life is a mess,” “I hate my job,” “I spend all my time running around in traffic,” “My life is measured by what tests I pass and don’t pass,” “My boss is horrible, I’m so stressed out and over it.” Sound familiar? Of course it does, because we all think these inaccurate thoughts and get so caught up in this fast paced world we live in. We all deal with stress in different ways but one particular way I deal with stress is to try and take one step, one day, one task at a time. Think about it like an Ironman Competition. Most people look at the whole competition and can’t fathom finishing a distance that is so far and long. But as athletes competing in a competition as long as an Ironman all mostly look at it in segments and pick apart each discipline in mini goals throughout the race. Focusing on the swim first and getting yourself in rhythm and not being distracted and or overwhelmed by what is ahead of you. Try to take one step at a time in life and achieve one goal at a time in order to complete tasks more efficiently with the least amount of stress.
In the face of stress-creating thoughts, our brain-body connection typically first curtails our appetites, but as short-term stress turns into daily chronic stress, our neuroendocrine system doesn’t do us any favors. Adrenaline, corticotrophin releasing hormone (CRH) and a disrupted cortisol rhythm go to work and, over time, increase our appetites, causing us to have more active and passive eating as we sit and stew. All of this stress-inducing thinking and cortisol raises our blood sugar, creates cravings, reduces our ability to actually burn fat, increases the rate at which we store fat, causes hormonal imbalances, leaves our cells less sensitive to insulin, increases abdominal fat (the most risky for our health) and raises our levels of fat and triglycerides. This is the perfect mix for a diabetic and that is a perfect example of emotional eating. After analyzing urine samples, researchers found that the women who had consumed the least food had the highest levels of cortisol. Not surprisingly, these same women also reported more stress during what researchers called “daily food-related experiences.” In short, the more they restricted food intake, the greater their levels of stress hormones, and, ultimately, the more they wanted to eat.
Here are some types of emotional stress-related eating has several key indicators:
1. It comes on suddenly and is urgent (“I must eat right now”).
2. It’s often for a specific food rather than for different foods (“I have to have ice cream and nothing else will do”).
3. It’s based in your thoughts about a certain food instead of on rumblings in your stomach (“I can’t stop thinking of that cheesecake”).
4. It’s based on an emotion such as stress, instead of a physical need (“I’m so stressed I have to eat to calm chocolate down”).
5. Feeling full doesn’t stop the eating (“I’m still upset so I’ll still eat more”).
6. The eating is often mindless or automatic (“I didn’t even realize I ate that large pizza”).
7. Often ends with guilt-feelings (“I can’t believe I ate that whole birthday cake”).
The best thing we can do is to try and prevent stress from building up and immediately assess the feeling of stress at the source. Feel stressed? Immediately ask yourself, “What am I thinking that’s making me feel stressed?” There are so many time where you cannot do anything about a situation that is stressing you out. You have to take the positive route and start taking those steps back to living a healthier and happier life. I always take a step back and think about what really makes me happy and try not to take anything for granted. Complacency is probably one of the worst aspects in American society. We have everything and anything at our finger tips and technology is making it easier and even more convenient to get things done. When things don’t go our way we tend to throw our hands up and complain about it instead of working hard and having the patience to get things done. Fitness and nutrition is a way of life and is a constant battle but if you look at it as a lifestyle and not a luxury then you have won the battle.
Here are 5 steps that will help you understand how to make fitness and nutrition a part of a fun, fit, and healthy lifestyle and some ways to curtail your stress and start taking back your life in order to live in a more positive way.
1. Exercise in a group class like Roworx Fitness in Long Beach. Exercise is one of the best things you can do in order to annihilate stress and Group Fitness Is The Best Fitness! Who has the time to workout, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. It not only burns calories, when you move your body, even with a simple activity such as walking, you begin to produce a cascade of biochemicals, at least some of which counter the negative effects of stress hormones as well as control insulin and sugar levels.
2. Eat a balanced diet and never skip a meal. Breakfast is the most important meal of the day but you need to also and try to consume six small rather than three huge meals a day, with foods from all the food groups. By eating smaller meals you actually naturally increase your metabolism and your body works more efficiently to break down foods. Eating smaller meals also helps keep blood sugar levels steady, which in turn put a damper on insulin production and eventually reduce cortisol levels which all help in order to control appetite and weight. Make sure to incorporate these high fiber snacks and bars in your diet in order to control those hunger pains and neutralize any high sugar.
3. Sleep at least 7-9 hours a night. Everything in your body starts shutting down quickly when we don’t get enough rest. Our body does not work efficiently and you start to see weight gain sooner.
4. Cut out cigarettes and alcohol from your daily or weekly routine. Cigarettes and Alcohol can cause cortisol levels to rise, stress to increase, blood sugar to drop and hunger to prevail. Drinking too much alcohol can affect blood sugar and insulin levels as well as eat away at muscle tissue and lead to enormous amounts of caloric intake.
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The mantra: We enjoy the juicy burst of an orange, the sweet nectar of an apple, and the succulence of a red, ripened tomato. Remove the H20 from fruits and vegetables and what do you have left? Nutrients – including healthful antioxidants in the form of juice powders that can be put into a capsule. Juice Plus+ Orchard, Garden and Vineyard Blend capsules contain juice powders from 30 fruits, vegetables and grains that offer whole food based nutrition, which is the core concept behind Juice Plus+ Research that shows Juice Plus+ can lead to a healthier lifestyle. And, in addition to convenient capsules, Juice Plus+ also comes in a tasty, soft chewable form.
Whole food based nutrition delivers powerful antioxidants that provide your body protection, because it relies on fruits and vegetables. According to the National Cancer Institute, antioxidants are “substances that may protect cells from the damage caused by unstable molecules known as free radicals. Examples of antioxidants include beta-carotene, lycopene, vitamins C and E and other substances. Many of these antioxidant substances come from fruits and vegetables.”
Whole food based nutrition starts in orchards, gardens and vineyards. Juice Plus+ combines the latest dietary guidelines and clinical research findings to create convenient whole food based nutrition, while consistently emphasizing that people need to eat more fruits and vegetables to improve their chances of living long and healthy lives. Try Juice Plus!
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Published In The May 2013 Issue Of The Long Beach School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.
‘Gently down the Stream’—not! Emily Harris comes from Rossmoor, where she attends Los Alamitos High School. She began rowing in the fall of 2009 and currently competes for Head Coach Alfredo Montenegro and the Long Beach Junior Crew Club. Emily’s most memorable race to date was paling 26th out of 85 boats in the Junior 8+ at the 2012 Head of the Charles Regatta. She participated in most sports and activities like soccer, swimming, Junior Lifeguards, softball and dance. Her best sport by far was softball, and she made All-Star every year she played. She had good speed for her size and hit with power and pitched, but she just didn’t enjoy it. Her father, Mike Harris, suggested she try rowing because of her size and love of the ocean, and it worked out. She has been to the very prestigious Head of the Charles in Boston twice and has rowed for four years with the very successful Long Beach Junior Crew Team. She has always done well in school and is always on the honor roll. Emily has been recruited by Loyola Marymount University in Los Angeles and will be rowing for them next year.
Cold weather forcing you to take your fitness indoors this winter? If you’re tired of the treadmill, step off that beaten belt and try a more stimulating endurance challenge — rowing workouts.
“If you take the time to learn rowing technique, it’s one of the best exercises you can do for cardio,” says Jack Nunn, former member of the U.S. Under 23 National Team, US Rowing Masters 2013 Athlete of the Year and owner of Roworx, an indoor rowing training facility in Long Beach, CA. The low-to-the-ground, long machine engages your legs, back, core and arms, delivering an intense full-body cardio experience. Best of all? Rowing won’t put as much stress on your knee and hip joints as running does, meaning that this type of training is ideal for people of all ages, sizes and walks of life.
Whether you’re ready to vary your gym routine or to row with more confidence during your next CrossFit WOD, we’ve got expert tips on how to maximize your rowing potential, plus three workouts that can torch up to 700 calories each, says Nunn.
While most people think rowing requires mostly upper-body strength, it’s actually all about the legs, says Nunn. Like a golf swing, the legs and hips do most of the work for creating power during a rowing stroke. In fact, the movement is similar to an explosive power clean in weightlifting that uses your entire body. You begin driving with your legs, engage the muscles in your back and core, and then follow through with your arms, explains Nunn.
RELATED: 6 Rowing Machine Mistakes (And How to Fix Them)
Just like any piece of gym equipment, it’s best to get acquainted with how the rowing machine functions before you go full speed ahead into a workout. Nunn recommends that beginners do three things when they sit down on a Concept 2 rowing machine.
1.Adjust the foot straps. “Make sure the strap goes across the ball of your foot,” says Nunn. If your feet are placed too high, your legs will also be placed too high, meaning you won’t be taking full strokes. The improper leg position will set you up for an awkward and inefficient stroke. Adjust the foot stretcher where you rest your feet either up or down a few pegs if the fabric strap isn’t lying in the correct spot.
2.Check the damper setting. Located on the right side of the circular flywheel on a Concept 2 machine, the damper setting is a plastic lever that controls how much air is in the flywheel. Setting the damper to 10 will feel like rowing a heavy boat and will require the most “work” per stroke, while setting it to zero will feel like rowing a sleek, light boat and will require less energy per stroke. You can also think about damper setting like gears on a bike, explains Nunn. “For beginners, you want to make sure the damper setting is anywhere from four to six,” he recommends.
3.Understand the monitor. The square display is a powerful tool that will give instantaneous feedback during your workout. But with so many possible metrics to use, it’s important for beginners to limit themselves to just the essentials. Two numbers Nunn suggests focusing on are stroke rate (strokes per minute, located in the upper right of the screen) and watts (a measure of workout intensity). A good first goal: Consistently hit your bodyweight (in pounds) in watts, says Nunn.
To get your body warmed up and ready to row, Nunn suggests a 10-minute “Pick Drill.” To pick the stroke apart and wake up the muscles, you’ll begin with simple, partial movements and then work up to the full rowing motion.
1.Start with your legs straight, body in an upright position, elbows bent so the handle is pulled fully into your chest. Keeping your back and legs straight, extend your arms away from your body, reaching towards your feet, then bring them back to the original position. Shoulders should remain relaxed. Repeat for two minutes.
2.Next, engage your back. After you extend your arms forward, hinge forward slightly at the hips. Then, keeping your spine neutral, reverse the motion by leaning back from the hips once your body is fully upright, as you pull your arms and the handle into your chest. Repeat for two minutes.
3.Warming up your legs comes next. After you extend your arms and hinge forward from the hips, bend your knees slightly so your seat rolls halfway towards the flywheel, and your arms extend forward past your feet, grasping the handle. Reverse the motion by pushing with your legs first, then leaning back and finally pulling your arms into your chest. Repeat for two minutes.
4.Time to take a complete stroke! You may now bend your knees fully so your shins are perpendicular to the ground and your heels lift up slightly. Repeat for four minutes.
Ready to row? Try one of these three conditioning sessions suggested by Nunn. And we’ve got some good news: You don’t even need to time your own intervals. All three of these workouts are pre-programmed in the monitor of the Concept 2 rower. Read the tips below, do the 10-minute Pick Drill above, then cue up your routine by choosing “Select Workout” from the main menu, then tapping “Custom List” on the rowing monitor, and picking your poison.
Rowing Workout 1: HIIT Sprints (30/30r in Concept 2 menu)
If you’re short on time, these high-intensity intervals will give you a quick sweat fix. Improve your strength and explosive power in just 20 minutes (not including warm-up or cool down). You’ll burn roughly 300 calories in total, says Nunn. Keep your stroke rate between 26 and 32 and always be in control of how fast your legs are moving.
Rowing Workout 2: Pyramid Power (v1:00/1:00r in Concept 2 menu)
Try this intermediate challenge to improve endurance and consistency with your rowing. For each interval, aim to keep the same workout intensity, or pace. You can check this by looking at watts or by changing your units to “time per 500 meters” on the display. Be warned: Just because you’re rowing and resting for the same amount of time doesn’t mean it’s going to be easy! Your hard work will burn roughly 450 calories.
Rowing Workout 3: Lean Leapfrog (v1:00/1:00r in Concept 2 menu)
Compete against yourself during these aggressive bursts. While most rowing workouts are aerobic, this one is designed to be anaerobic. Similar to a weight lifting session, you’ll exert your muscles enough to produce lactate, which leaves you with that burns-so-good feeling. Ultimately, an anaerobic rowing machine session will help you increase your power output and endurance because you’ll be forced to tap into the strength of your legs. While paying strict attention to your stroke rate, try to maintain or increase your meters rowed during each “on” minute. This challenging row is 40 minutes and will burn roughly 700 calories, says Nunn.
Published In The May 2011 Issue Of The Long Beach School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.
Nick McCutcheon does not look like the typical heavyweight rower, standing about 5 feet 11 inches and weighing in at about 185 pounds. But Nick can pull ahead of most rowers, due to his determination and desire to succeed. Nick started rowing in January of 2009 with Long Beach Junior Crew, coached by Jack Nunn. He experi- enced almost immediate success on the team. In the 2009–2010 season, Nick had one of the top junior Concept 2 Indoor Rowing Machine 2,000-meter test scores in the country, com- pleting the event in just six minutes and 17 seconds, faster than the qualifying time for the US Junior National Team. The following year he served as team cap- tain, and that summer Nick was one of the 40 US rowers to be invited to the Junior National Team Selection Camp.
Join Jack and Bill on a journey towards the Cairns Ironman, and help inspire a Fun, Fit and Healthy Lifestyle for all.
Actions Speak Louder Then Words!
Ironman Cairns Sunday June 8, 2014.
3.8km (2.4m) Swim, 180Km (112m) Bike, 42.2Km (26m) Run
This campaign is driven by the passion of Jack and Bill to live and inspire others to enjoy a healthy lifestyle. Between them they have encouraged family, friends and clients to get active, healthy and maintain that lifestyle. Now it’s time to take it to the next level. During their road to Ironman Cairns 2014, Jack and Bill will endure rigorous training, competitions and continual of dialogue about living healthy. Jack and Bill want to help others by providing advice and guidance on how to achieve the most out of daily life with health and fitness.
Before launching this campaign, Jack and Bill had noticed a huge amount of interest in what they are doing. This alone has inspired new and old friends to make positive changes towards living a Fun, Fit and Healthy lifestyle. They are constantly adding tasks to their mission to make this campaign as successful as possible. In Australia, they will be talking to students at Southport State High School on the importance of healthy living. Setting good habits at an early age is key, and maintaining those habits throughout adult life is just as Important. And, they are always up for ideas and suggestions from others on how they can spread their message further. (Follow us here on Facebook)
Contributors will help Jack and Bill spread the word internationally about living a Fun, Fit and Healthy lifestyle. Jack and Bill will attend as many lead up events as possible in California before heading out to the big race in June: Ironman Cairns 2014.
For most of his life, Bill Panter has been involved in athletics. Whether it was a swimming event in high school, playing rugby at a premier level, or competing to a national level in gymnastics and pole vault. Bill has always maintained a ‘give it a go’ attitude. It has been this attitude as well as a series of choices and planning that has allowed Bill to team up with Jack Nunn, his close friend, training partner and coach.
Jack Nunn is a rower and triathlete. It’s both his passion and profession, and he hopes to inspire more people to take part in fitness and live an active and healthy lifestyle. The Southern California native and founder of Roworx, an indoor rowing fitness studio in Long Beach, California, was a member of the rowing team at UC Berkeley. There, he studied to be a sports writer, and won four Pac-10 championships and three IRA (International Rowing Association) National Championships. He was a member of the US National Rowing Team from 2001 to 2004. Jack never expected to turn rowing or triathlons into his full-time profession, and he feels grateful for how the sport has shaped his life as well as others around him. He’s competed in five Ironman’s including Nice, France, Cozumel, Mexico, Florianopolis, Brazil and won his age group in numerous half marathons and races.
Jack teaches about 15 classes each week (mostly indoor rowing) at the Boathouse overlooking Marine Stadium (the rowing venue for the 1932 Olympics) in Long Beach, California. He’s also an active rower and triathlon competitor at events around the world. Rowing has given Jack an identity as a rower and triathlete over the past 20 years, and he has always had the desire to give something back and give others the benefit of his experience.
We have a large array of awesome perks for contributors. Please check them out and see what would be best for you. If you have any questions, please feel free to ask. MANY PERKS ARE OFFERED IN RETURN FOR YOUR SUPPORT INCLUDING NUMEROUS FITNESS CLASS PACKAGES AT THE ROWORX FITNESS CENTER IN LONG BEACH, CA. ALSO OFFERED ARE NUTRITION CLASSES, TRIATHLON CONSULTATIONS, INDOOR CYCLING DVD’S, ATHLETIC DRY FIT T-SHIRTS, 1 USA OLYMPIC FLAG SIGNED BY OVER 50 OLYMPIANS (MOST OF THEM OLYMPIC MEDALISTS), AND MUCH MORE! CLICK HERE FOR A LINK TO DONATE AND RECIEVE PERKS!
*We need to raise $10,000 to help us achieve our campaign. Below is a list of the approximate costs involved per person. (Total cost will also be shown).
*Each lead up event costs on average: $110 USD. We are planning to compete in at least 10 events before we head to Australia. (Total: $2200 USD)
*Flights from Los Angeles to Cairns: $1600 USD (not including excess baggage for bikes) (Total: $3200 USD)
*Ironman entry fee: $750 USD (Total: $1500)
*Accommodation in Cairns (Total: $1200)
*Personal health and safety equipment, miscellaneous expenses, other transportation and logistic costs. (Total: $700)
We believe we will reach our target, but if for some reason we do not, funds will be used proportionally towards the above expenses.
Society is constantly battling with the overwhelming problems caused by poor individual health. Not only is this a massive economic drain, but it is a huge contributor to daily motivation and overall happiness. This can seem a complex problem, but with the right mix of information and delivery which encourages action, a lifestyle change can be achieved and maintained quicker than one may think.
Jack and Bill have always strived to inspire friends and family, and the launch of this new campaign will allow them to share their message, and hopefully, positively impact the lives of others around the world. Read here what past and present clients have to say about Jack and his Roworx Fitness Center In Long Beach, Ca!
Jack and Bill have both been very fortunate to have had great families, friends and huge support network throughout their lives. One of their biggest backers and inspirations has been their fathers. Although Jack and Bill have obtained a very high level in their chosen sports, they have lived somewhat in the shadows of their fathers.
Jack’s father, John, has a long history of rowing accolades, including winning a Bronze medal in double sculls in the 1968 Olympics in Mexico City, and coaching the US Rowing Team in the 1976 Olympics in Montreal. In 1972, John’s Olympic rowing career was cut short when his employer told him that if he took more time off to train and compete in the Munich games, that he would no longer be employed at the company. (At the time, John and his wife had three young daughters at home under the age of 5. He didn’t feel like he could leave not knowing if he would still have a job to support his family when he returned).
Bill’s father, Bob, was one of Australia’s top road cyclists and competed professionally from 1965 -1970. His cycling career ended abruptly when he was struck down by a car during a training session, causing him to be in a coma for three days and blind for a week. Although Bob made an almost full recovery, he was never able to ride professionally again. Bob coached and mentored many athletes including Robbie McEwen, a Tour de France Green Jersey winner.
So far, Jack and Bill’s story shows that although they have not yet reached the limelight of their fathers, they are implementing the same lifestyle system that got them there. So whether or not one makes it to stardom or the Olympic level, the most important thing to remember and embrace is: live a Fun, Fit and Healthy lifestyle.
(Above) On the final day of the nine-day Sun Tour of Victoria in 1967, Bob Panters’ bike broke in half a few yards from the finish. Despite this, Bob still managed to come 3rd in the tour.
THE FOLLOWING VIDEO IS FROM THE TEDx MILE HIGH CONFERENCE AND HELPS DISCUSS THE NEED TO HELP INSPIRE A FUN, FIT, AND HEALTHY LIFESTYLE FOR ALL! What is the legacy that a successful Olympic bid can leave? As a former Olympian, Jeff Olson understands the movement as well as anyone. He shares with us his vision for a successful Denver bid in 2022 and what it could mean for health and well being locally and globally.