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Jack Nunn Hired As Head Coach Of The Men’s Varsity Rowing Team At LMU

lowhigh From the official site of LMU Athletics Sept. 29th 2015  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 jack 2the 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 ROWORX 9low-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 lmu rowin 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. lmu row 4 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 southbay-magazine-2014recognition 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.
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3 Rowing Machine Cardio Workouts for Strength and Endurance

Story Featured On The Daily Burn by Alex Orlov on 1/19/2015 jack 11Cold 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. jack row 9Whether 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. Rowing: The Basics 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) home2The Set-Up 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. lowhigh1.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 jack row 12rate (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. The Warm-Up 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 concept 2 machineshould 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. southbay-magazine-20144.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. The Workouts 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 phf-16rowing monitor, and picking your poison. Rowing Workout 1: HIIT Sprints (30/30r in Concept 2 menu) phf-18If 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. home1Rowing 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 iditarow 5because 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.  
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A Family Rowing Tradition

‘Like Father, Like Son’ In South Bay Magazine Health Issue

A former Olympic medalist and coach inspires his only son to pick up the oar and continue a fitness tradition

Written by Stefan Slater | Photographed by Jeff Berting

sb magJack Nunn’s life revolves around fitness. The 35-year-old Manhattan Beach resident owns Roworx in Long Beach, a unique fitness facility that specializes in teaching indoor rowing classes.We teach the importance of rowing and how it’s low-impact,” Jack says. “It’s something that almost anyone can do.” Aside from his rowing business, Jack also is extremely active within competitive rowing circuits—in the past he rowed with the Long Beach Juniors as well as the U.S. home1Under 23 National Team. Recently he competed in the 50th anniversary of the Head of the Charles Regatta rowing event in Boston (he describes it as the Super Bowl of rowing here in the U.S.), and he was also invited to row in the Harvard alumni boat. Since he rowed competitively at Cal Berkley, this was quite an honor for the diehard rower. And when he isn’t rowing, Jack competes in Iron Man events. So far he’s completed four full Iron Man competitions and one half Iron Man, with his fasted full Iron Man jack row covertime standing at 11 hours, 6 minutes. “My motto is to fight to the finish and do the best you can,” says Jack about his mental state during competition. When it comes to fitness and competition, Jack is deeply influenced by his father, John Nunn. The 72-year-old won an Olympic bronze medal for the double sculls rowing event at the 1968 Olympics, and Jack still often comes to his father for advice on competitive rowing. “He would never add on the pressure,” says Jack. “He’s one of the humblest guys you’ll ever meet—he wouldn’t tell you he’s an Olympian unless you asked.” The two Nunns have even competed together, winning the father-and-son double sculls event at the USRowing Masters National Championships a number of times. “In any sport there aren’t too many fathers and sons who’ve done that,” says John, who enjoys coaching rowing just as much as doing it. jack row sb“It’s brought us together,” says Jack. The two men share a close bond over rowing, as the sport has formed a vital part of both of their athletic careers and views on personal fitness—and it all goes back to the year that John Nunn became an Olympian. John, who was born in Terre Haute, Indiana, mentions that his rowing career truly began when he attended Cornell University. “It was kind of a fluke,” says the Rolling Hills resident. “My dad played football at Cornell, and I had every intention of playing football.” However when John tried to sign up for the football team, the coach said the team was already all picked, adding rather snidely that the team “hadn’t had much luck with Canadians.” (John’s father managed the Canadian operations of an American company, and John had spent some time living near Toronto, Canada.) At 6’6” and 197 pounds, John was the perfect height and build for the rowing team. He mentioned that during freshman registration, members of the rowing team were jack rowlooking for “big kids who didn’t look like they knew where they were going.” He was told to talk to the rowing coach, and John fell in love with the sport quickly. “It sort of immediately clicked; it was a sport that I was naturally adapted to,” says John, noting that their team did well, and they won national championships and had hopes of competing in the 1964 Tokyo Olympics. But John’s coach decided they weren’t good enough. John continued to row while pursuing an MBA at the University of Michigan, and he eventually came to California for work in 1966. “This is better than the other frozen tundra places I’ve been,” he says. With a single shell rowing boat on the top of his car, John drove from Michigan to Southern California. He was immediately attracted to the Long Beach Rowing Association’s Marine Stadium, which was built for the 1932 Olympics. “I was always training on my own,” says John. He didn’t try for the 1966 Olympic team, but he trained for most of 1967 and even competed in that year’s Pan American Games. But flag 2by the 1968 Olympics in Mexico City, John was ready. He remembers that the rowing events were extremely challenging, due to Mexico City’s high elevation (7,000+ feet) and relatively thinner air as compared to Long Beach. “At that altitude, there was 30% less oxygen. The distance events really suffered. There were about 30 guys who passed out, and they had medical boats pulling guys out of the water,” says John. He and his rowing partner, Bill Maher, were able to overcome the environmental challenges, and they won the bronze for the double sculls event. “We didn’t really know John Nunnwhat the hell to do,” says John after they finished, noting that his partner, who was suffering from bronchitis, passed out cold on the deck after the race. Following the ’68 Olympics, John took time off to focus on work and family. By the time the ‘70s rolled along, work and familial responsibilities made training a bit more challenging. But John transitioned into coaching, and he traveled to the 1976 Olympic games at Montreal as a rowing coach. John also did some coaching closer to home. Since he has five children, he was often involved in their athletic programs—one year he coached three teams at once. “Whatever they were in, I coached,” says John. “Basically the model we used [with our children] was, ‘What are you doing this fall?’” John pushed his children to stay active, and his son, Jack, was no exception. He played on a variety of sports teams, but after trying his hand at soccer and baseball during high school, he decided that the more traditional sports weren’t for him. He wanted to try his hand at rowing. Let The Games Begin“It was one of the most exciting moments for my dad,” says Jack, who started with the Long Beach Junior Crew at 16. The younger Nunn distinctly remembers that once he picked up rowing, both he and his father became even closer. “He’s an Olympic coach,” says Jack. “It was awkward and funny when he came to practices, because my coach would often ask him to tell us advice.” Being that he’s still actively competitive, Jack still turns to advice from his father, and both he and many other members of the Long Beach Rowing Association look up to the Olympian for his accomplishments. That need for competition—coupled with a drive to remain fit and succeed as an athlete—was passed down from father to son, and Jack often thinks of his father’s past successes and words of advice when he’s competing in rowing events or Iron Man competitions. For instance, Jack notes that since his father would often train and row alone, the elder Nunn would imagine that he was racing against his top competition. “He’d be training on his own, and he would imagine that the Germans or the Russians were ahead of him. He’d race against ghosts,” says Jack. The South Bay resident often visualizes imaginary foes when he’s competing, and he also thinks of his father’s personal motto whenever his triathlons or rowing events become too taxing. “His motto,” says Jack, “is what’s possible is what you think is possible.” cal rowingLast but not least Jack Nunn wanted to share one of his last rowing race experience’s at Cal Berkeley while winning his forth consecutive Pac-10 Conference Championship in 2001. Listen in on this intense race on you tube below and follow the Cal Bears to victory over the Washington Huskies.    
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Fitness Is A Lifestyle And Not A Luxury…So Make Time For Good Workouts

4 4There is only so much time in the day to get things done so plan accordingly and be efficient!

5 tips to save you time and energy in order to maintain those fitness and nutrition goals throughout the new year!

It’s easy to tell yourself you can train hard on the ‘good’ days when you have lots of time on the weekends but what about the busy days or the ‘bad’ days when you are sore and tired. Anyone can workout on a good day but it’s the individuals who train through the bad days that will achieve their fitness goals sooner. The following 5 tips are written here in order to make your life a bit easier and more efficient:

1) Stick to the plan and achieve your goals no matter what!

It usually takes more mental and physical effort when you stall with your workouts then it does to actually get up and go get it done. If working out is something that is very hard for you to get motivated for than make sure to plan your workouts in the morning so you get it done before a long work day when you are least expected to train or go to the gym.

jp time2) Eat healthy snacks throughout the day

Try to stock up on water and healthy snacks in the house and in the car. Juice Plus capsules are ideal for individuals who are always on the go and can’t get enough fruits, vegetables, and berries in their diet every single day. The Juice Plus complete bars are a perfect snack with the right amount of daily nutrition and calories in every bar. Juice Plus+ Complete Nutrition Bars provide balanced nutrition on- the-go. The variety of delicious Wholesome Grains + Cranberries and Spiced Apple + Raisin bars are not only tasty but packed with protein and fiber to help you replace empty calories with healthy ones. Low-glycemic, gluten free, non- dairy and 100% vegan – Complete Nutrition Bars deliver a perfect snack for any diet. Shopping at the local grocery store during the week can rob you of valuable minutes. Take time during the weekend to plan the week’s meals, and hit the store once per week or so instead of multiple trips.

3) Stay focused and don’t get easily distracted… stay the course to a healthy lifestyle

time 2It’s so easy these days to get distracted by all the events going on in our lives so make sure to find a balance. If you have multiple friends and family asking to meet up for dinner and lunch try and space it out a bit and gauge what you are consuming while eating out. It is healthy to say no and not try and do too much in order to get your workouts in during the week. When you get your workouts done you will have more energy and feel healthier while feeling accomplished.  Write down your goals and believe that you will see results sooner and prevent injury by maintaining a time efficient workout. Have fun while engaging your mind as well as your body so that you will be more consistent with your exercise plan and reach your fitness goals faster.

4) Prioritize your life and organize errands accordingly

You are only as strongest as your weakest link so make sure to focus and prioritize your life in order to cause as less stress as possible. Stress from a disorganized lifestyle can drain your daily mental and physical energy. Organize your errands and map out your week in order to make more time for training, sleep, and overall good health.  

5) Ask for help from friends and family

time 3Don’t be afraid to ask for a little assistance every once in awhile. After all that’s what friends and family are for! This support system will help in many ways throughout the week as you live your busy lifestyle. Let the chores accumulate and do them in bunches once or twice a week. Sometimes taking back your time is about delegation. So whether that’s asking a spouse or partner to pick up groceries or getting the kids to put away the dishes, that’s time back in your day. Last but not least, include your friends and family in activities that you participate in throughout the year and ask them for your understanding in your new quest to find happiness through good fitness and nutrition goals.
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5 Steps That Will Increase Your Willpower To Workout More Often

jack evo 2While being involved with Roworx Fitness, the health industry, and involved with a lifetime of playing sports I have come to the conclusion that the number one reason why people fall short of their fitness and nutrition goals is the lack of self-discipline and/or willpower. Some people think it is easy for me to preach fitness because it is my job as a fitness owner and instructor, however, nearly 50% of the workouts I do don’t come easy. That is to say if I had the option to NOT workout about half the time I would take that option. Something that my coaches have taught me over the years in college and on the US National Team was the ability to understand hard work and put in the miles day in and day out. The ability to train and ‘grind’ through the daily workouts no matter how bad the fitness sessions were. My coaches taught me the need to work strenuously through challenges and maintain a high level of effort over a long period of time despite failure and other things getting in the way of progress. Knowing how to deal with the highs and lows of the daily workout ‘grind’ is how you will succeed in accomplishing your fitness and nutrition goals. Helping people understand that the daily ‘grind’ to achieve greatness in maintaining a healthy lifestyle habits is the core of the work you need in order to overcome adversity and instill willpower. One of the best and worst quotes I have heard from my father, John Nunn, was that when things got tough for me during US National Team training sessions he would often say: ‘Anyone can train on a good day…It’s when you train hard on the bad days that will get you the results you need to win races.’ This is a very true statement and there are 5 main steps to help give you ‘WIN’ the willpower you need to reach your fitness and nutrition goals.
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The LBJC Women’s Crew Shows Ferocity In Rowing And Running

hannah 5Published In The April 2014 Issue Of The 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.

Hannah Levy and Brianna Wynn are two unique individuals who had one common goal to run a full marathon before the end of their senior year in high school. Hannah and Brianna have rowed for the Long Beach Junior Crew program for about 5 years and have used running in order to cross-train for rowing. They are both two-time San Diego Crew Classic Lightweight 8 Champions and they have also been to the US Junior Nationals for rowing. Brianna has a 5th place title and 11th place title in the Lightweight 8 and Hannah has a 6th place title in the Varsity quad and a bronze medal in the Lightweight 4 at US Junior Nationals. They both placed 4th in the varsity 4 at Head of the Charles in 2012 which is the most prestigious and largest rowing race in the world! They have learned a great deal of knowledge from the tremendous reputation of the LBJC coaching staff including 2012 Olympic Rower, Peter Graves, 1984 Olympic Rower and Head Women’s Coach, Alfredo  Montenegro and US National Rowing Team Member, Tom Graves. This amazing coaching staff at LBJC has taught them the value of teamwork hannahand work ethic through their daily workout experiences on the crew team Being recruited to Stanford and Wisconsin just proves to Hannah and Brianna how much rowing has done their lives. Their work ethic and motivation are all outcomes of the LBJC rowing program and it’s coaching staff. At Stanford, Brianna will be able to stretch even further beyond her limits and once again use crew to make a name of herself as someone who is ambitious and driven. Brianna found the perfect place for her at Wisconsin and is over thrilled to be on one of the best lightweight teams in the country. It is a perfect it for the amazing dedication she has to crew. The goal of running a marathon arose from their love of running and love of running together. Hannah and Brianna bonded over the mileage that they put into their training. Before crew Brianna said she could barely run 3 miles and look at her now. They ran two half marathons last year and decided it was time. They trained throughout the summer and into the fall of 2013. Their marathon experience was that of pure pride. They progressively went faster and faster with every mile and never hit “the wall” because they were both incredibly physically fit from rowing over the years. As the finish line approaches Hannah and Brianna were so motivated and happy to be there and were both smiling the whole time. They finished hand in hand sprinting across the line together and it was a moment that they will never forget. On top of this amazing achievement they ran this full marathon despite having raced a 2,000 meter rowing test on the Concept 2 rowing machine the day before. They weren’t going to let all of our training go to waste which is why they decided that regardless of the 2k fitness test that they would be able to complete the Surf City Full Marathon in Huntington Beach, CA. It was an event that hannah 2they weren’t willing to put off and both finished in respectable time of 4 hours 42 minutes. This summer they plan on training together and running in the San Francisco Marathon. Hannah Levy also hopes to work as a Long Beach Lifeguard and has aspirations to go on a hiking trip with two other rowers. Jack Nunn, owner of Roworx Fitness, had a chance to personally see Hannah and Brianna running the Surf City Marathon because he was running in the half marathon himself. Jack had a personal connection with this story because back in 2004 he decided to also compete in the 2000 meter rowing fitness test on the Concept 2 followed by running the Full Marathon (formerly know as the Pacific Shoreline Marathon) in 3 hours and 15 minutes the very next day. Jack thought he was very tough at age 24 to do this sort of ferocious and uncommon race plan in one weekend. Hannah and Brianna surpassed Jack with an amazing feat of physical ability and mental strength at such a young age. Regardless of what sport you participate in, these young girls showed perseverance and determination through physical fitness and mental toughness. It is something that all junior athletes can use to inspire themselves while participating in other sports.

jack 11For 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 johnson.dk@hotmail.com 

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 roworx@gmail.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

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Training For 2014 Ironman Cairns While Promoting Healthy Lifestyles With Indiegogo

CairnsJoin 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    Jack (USA) and Bill Panter (AUS) will compete in their 5th and 1st Ironman respectively. Their mission? To inspire a Fun, Fit and Healthy lifestyle.  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. Bjack ironman 3efore 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. ABOUT US Cairns 3For 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.  home1Jack 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. row 14WHAT YOU GET 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! jack evo 2WHAT WE NEED *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) crew classic 1*Fun, Fit and Healthy promotional gear: (Total: $1200)  *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.        muscle v fat 129IMPACT 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!

YOU CAN PURCHASE ROWORX CLASSES HERE THROUGH INDIEGOGO AND MUCH MUCH MORE!!!

John NunnWHO INSPIRED US  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 Cairns 4when 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. 

Cairns 1Other Ways you Can Help

Get up, get active, and spread the word for us! Let your friends and families know what we are doing and take advantage of the cool perks we have to offer.

Pass on our story by using Indiegogo share tools and following us here on Facebook. Thanks for your help, it is greatly appreciated. 

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.

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The Drive, Passion, And Power Of The Long Beach Junior Crew Men’s Program

hoc 4Published In The February 2014 Issue Of The 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.

The Long Beach Junior Crew Men’s program has not traditionally been a formidable team to race against. For the past decade or so, with the exception of a few crews, the men’s program did not surmount to many achievements in high level regattas. For the past three years though, the Long Beach Junior Men’s Team has been chipping away at one of the nation’s largest regattas. The Head of the Charles regatta in Boston, MA. usually pulls the top crews from around the United States, Canada, and England come to this regatta and compete making it to the largest rowing race in the world. In 2011 the Long Beach Junior Crew Men’s Team placed 10th in the men’s 4 with coxswain category and the year following we placed 5th. By 2013, there were four seniors in the boat including the coxswain: in stroke seat was Allen Reitz (Long Beach Poly High School 2014), three seat Luke Khoury (Woodrow Wilson High School 2014, University of  Washington at Seattle 2018), two seat Izak Epstein (Long Beach Poly High School 2015) bow seat Jared Arat (St. Francis High School 2014, University of California at Berkeley 2018), and coxswain Liam Erlich (Long Beach Poly 2014). That’s right! All four Juniors have received full ride scholarship to these amazing universities because of the sport of rowing and the excellence of the Long Beach Junior Crew Program and it’s high ranking coaches! Stroke seat Allen Reitz quoted before he left for the regatta,” I had been to the Head of the Charles three times now, and with all of the oarsmen in the boat with row 7variations of National Team experience this has to be, and is going to be the year where Long Beach will take home the gold.” The competition though was not going to be easy to overcome, they were up against the two time champion defending crew from Sarasota, Florida and some other top crews from the East Coast and Canada. They knew the racing was going to be cutthroat. The most influential idea their coach, Tom Graves and Nick Trojan informed us was to remain confident throughout the whole race,” it’s going to feel like it is out of control half way through the race, and that’s because it will be out of control. But the best thing you guys can do is to keep your heads down and row as hard as possible to the 15 or so minutes.” The team knew that we could win the race, the deciding factor in the end was going to be who will execute the fastest, most well put together boat for that morning- and the Long Beach Junior Crew Men’s Team came out on top. Many people mistake the importance of coxswains in racing, although they could not be more misinformed especially in a head race such as the Head of the Charles. With other boats of all speeds in the way of the best possible course for our boat the coxswain and fearless leader, Liam Erlich really shined. He had no fear of possible collisions and his, ”recklessness” of course handling played a major part in the victory of our crew. Winning the Head of the Charles in Boston was a major accomplishment for the Long Beach Junior Crew, it’s Coaches and everyone that was involved in making this success happen. It really has set the Junior Rowing program in Long Beach on the right foot. Even though it was a huge regatta with large amounts of prestige, it was only the tip of the iceberg for regattas coming up this season and it helped the Juniors gain confidence for what’s ahead. Trusting the training LBJCand always working hard, getting after every practice is what’s going to make them very competitive this year and beyond in college.

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 johnson.dk@hotmail.com 

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 roworx@gmail.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

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Top 5 Things To Coach A Rowing Team While On The Water Or On Land

 
jack 3I have been in touch with a few rowing coaches over the years and I want to touch on the top 5 ideas I’ve learned while rowing in order to get the most speed out of an individual on the Concept 2 Rowing Machine and or team boat. Let’s start with on the water rowing and the top 5 things to focus on while gaining more speed in a boat.
Here are my Top 5 drills, ideas, and applications to use while rowing on the water in order to optimize top speed:
#1. Focus On Rowing In Small Boats Throughout The Fall Rowing Season
Start rowing in pairs and fours if you can for the entire fall season. If you have the fleet or can get a bunch of pairs together to row in everyday this will drastically improve the boys ability to row. It will force them to row with great technique and skill. If you can race in pairs this is the best way to ‘Seat-Race’ because you can’t hide in a pair like you can in a four or especially an Eight. Rowing a pair will tell you and the rower exactly what they are doing wrong in the boat and how to balance.
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Rowing To The Top With John Nunn

This Interview Was Published In The January 2014 Issue Of The Long Beach Junior Crew ‘Cox Box’ Publication 

john 3Introducing The LBJC Chairman Of The Board, John Nunn.

 John has had a long involvement with the sport of rowing stretching back 54 years. He began rowing on the Cornell University Team in 1960. He had considerable success winning the Varsity Eight IRA Championship in 1962 and 1963. He currently is a member of the Cornell University Athletic Hall of Fame. After graduation John moved to California and took up sculling. He won a Silver Medal in the Single at the Pan American Games in Winnipeg, Canada in 1967. At the Mexico City Olympics in 1968 he was a Bronze Medal winner in the Double Sculls. In 1971 at the Pan American Games in Cali johnColumbia he won a Bronze Medal in the Double Sculls. Over the past 23 years he has won medals in numerous Masters Races all around the world. In 2013 John won Gold in the Club Masters Race at the San Diego Crew Classic. He also won Gold again with the Cornell Alumni boat at the IRA Regatta at Lake Natoma.  

Why and when did you start rowing? 

My involvement with rowing began totally by chance. I played football and basketball at my high school, Ridley in Saint Catharine’s, Ontario, Canada. When I was there they had no rowing team. Today they have one of the top high school rowing programs in Canada. My Dad played football and lacrosse for Cornell. After graduation he played professional football for the Boston Shamrocks of the original American Football League. In 1936 they won the League Championship. This was the path that I intended to follow. However when I arrived for Freshmen Registration the Football Coach told me he had his team already picked and he didn’t need any walk- on wasting his time. I still intended to pursue playing football, but I walked right from the Football Coach’s office over to Barton Hall for registration. The building was john 2massive, accommodating an indoor 400 meter running track. Computers didn’t exist in those days, so everyone had to mill around in a huge crowd to get the classes they needed. Members of the Crew Team were strategically placed around the hall, looking for lost looking tall students to find Freshman Recruits for the Crew Team. Bill Stowe asked me to accompany him to the crew table and talk to the coach. On our way there he said to me.” Your Graduation year 1964 is an Olympic Year and Cornell is going for Gold at the Olympics. Right there Bill planted a seed that stayed with me for eight years. I wanted to make the Olympic Team and go for Gold! When I got to the crew table the Coach asked “how tall are you and how much do you weigh” I replied” 6’6” and 197.” Coach said” that’s perfect” and then he asked” Have you had an experience?” I replied “No.” He then said “that’s the way we like ’em.” I started the next day and found rowing was a sport that I very much enjoyed and I was naturally suited for. Later I discovered that rowing wasn’t foreign to my family at all. My grandfather rowed for Columbia University in the IRA National Championships on the Hudson River at Poughkeepsie in 1910. 

How did you end up rowing for the Long Beach Rowing Association? 

After graduating from Cornell I went to the University john 1of Michigan to work on my MBA. In my first year at Michigan I had no single to row so I started practicing with Olympic Flat- water Kayakers who were also studying at the University of Michigan. Olympic Kayaks are incredibly tippy so I spent a lot of time swimming until I got the hang of it. In my second year I bought a single and began my sculling training. At that time MBA degrees were highly desirable and I was offered multiple jobs. Companies were flying me around the country. It was a much different environment than what exists now. I had in mind what would be the best place to fulfill my Olympic dreams. So when I was offered a job with Dart industries in Beverly Hills, I knew this was It. Long Beach was perfect because it was the 1932 Olympic venue and rowing conditions were ideal. What I didn’t know at the time was that U.S. Olympic teams on the way to Melbourne in 1956 and Tokyo in 1964 had both used the Marine jack rowStadium for Olympic preparations. In 1966 I rowed out of the Olympic Boathouse at the end of Marine Stadium. However in 1967 the city of Long Beach filled in the end of Marine Stadium land locking the Olympic Boathouse. They were in the process of building a new boathouse at the 800M Mark of the Olympic Course. However it was not available for use in 1967, so I had to find an alternate boathouse to use. The USC coach was nice enough to let me use the USC Boathouse in the Port of Los Angeles. That was an adventure. Dealing with massive ships in the dark and in the fog was scary and life threatening at times. Eventually the Long Beach Boathouse was completed and I moved back to train in Long Beach for most of 1968. 

How did you become the Olympic Sculling Coach in Montreal in 1976? 

From 1972 through 1975 I was the Junior Varsity Rowing Coach at USC. In 1974 the USC pair that I coached won Gold at the IRA Regatta in Syracuse, New York. A.C. DuPont was one of the USC rowers that  I coached. In 1975 I moved over to Long Beach to train. A large group of women showed up at Long Beach, because rowing had become an Olympic sport for women for the first time and Long Beach was the Training Center. As I was rowing around the John Nunnisland in my single, I would give some of the women coaching on their technique. Apparently they felt it was helpful, because when Ernie Arlett was medically unable to continue as men sculling coach, I was selected to replace him based on their recommendations. The USA Olympic Men’s Quad that I coached made the Finals in Montreal. Since then the only other USA Men’s Quad to make the finals was in Atlanta in 1996 when they won the silver medal. 

What are the current prospects for an LBJC rower making a college team

The prospects for college admission and varsity crew participation have never been better. The number of Colleges and Universities with LBJCRowing Programs is an all-time high. At the same time the number of Junior Crews is way fewer than the High School Teams in Football, Basketball, Baseball, Soccer, Volleyball and Softball. In addition LBJC has established itself over the years as a top junior program. It has produced Champions at the Head of the Charles Regatta, Nationals and Worlds. A college coach greatly values the quality of the program that the junior rower comes from. Rowers that learn good technique from the start are much easier to coach than the ones who have to change bad habits. Just as my Cornell Coach in the old days, said when he first met me, he would rather have recruits with no experience than try to retrain established defective muscle memory. 

What are College Coaches looking for? First-what is your Academic Record? What is your GPA, SAT Math, SAT Critical Reading, SAT Writing, SAT 11{subject and score}, ACT Math, ACT English, Academic Honors and Interests. Second-College Coaches will look at your height, weight, rowing program, coach’s name, your years of experience, port, and starboard or sculling. Third-what are your best ERG scores: 2K, 5K&6K? Fourth-what have been your Race Results? 

lbjc 4The more you concentrate on improving your academic record, the more choices you will have of schools with both the programs of study and the rowing program that are best for you. A crew coach can definitely improve your odds of admission if he designates you as someone he wants. Having worked for Cornell University Admissions for a number of years, I can attest to the capriciousness of the process. If a coach wants you, he can definitely tip the odds of admission in your favor. 

How does Long Beach stack up as a Venue for the Sport of Rowing? 

Starting my rowing career at Cornell, I became keenly aware of the limitations of many rowing venues. Whistling winds, towering waves, freezing temperatures, ice and thunderstorms with lightning strikes are all things we don’t have to deal with in Long Beach. At the World Master Games in Melbourne in 2002, I met a young lady from the Anchorage Rowing Club of Alaska. I asked her,” What is your training program in the winter.” She replied,” We Cross Country Ski.” I asked,” How do you cross country ski in the dark?” she replied,” We wear Miners Lights on our heads, and last year my dog saved my life.” I asked,” What happened.” She continued,” As I was cross country skiing in the dark, I came around a bend in the trail and there in the middle of the trail was a 4000 pound Bull Moose. My dog, which was with me, started barking the moose started pawing the ground. I slowly started backing up and managed to escape without the moose charging.” I keep myself on the Anchorage Rowing Club E-mail Bulletin list just to keep my sense of perspective and reality. Sand Lake froze over on October 13 and they believe all the ice will be gone by May 28 and they will be back on the water. Since the whole Junior Racing Season is over by May 28, it makes one appreciate how great we have it here.

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 johnson.dk@hotmail.com 

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 roworx@gmail.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

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