Posts Tagged ‘Long Beach fitness classes’

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Jack Nunn’s 2015 Ironman, Cycling, Duathlon, Rowing, And Running Race Schedule

jack 7southbay-magazine-20142014 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 Roworx logoSuspension 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.



ROWORX 9Jack 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 invigorade whiteinvigoradethe 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!

Contact Jack Nunn HERE today for any additional information about Roworx, Triworx Triathlon Training, and Invigorade support.

Here are the list of races open in training with Jack in 2015:

jack evoJan 18th The Carlsbad Half Marathon

Feb. 1st The Huntington Beach Surf City 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

jack ironman 3March 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

jack sd triMarch 29th San Diego Crew Classic Rowing Race San Diego, CA

April 19th LA Triathlon Championship Series 2

April 26th La Jolla Half Marathon San Diego, CA

jack evo 2May 3rd Orange County Half Marathon Orange County, CA

May 9th LA Triathlon Championship Series 3

May 23rd Fountain Valley Triathlon  Fountain Valley, CA

May 30th IRONMAN 70.3 Hawaii Kohala Coast, Hawaii

June 7th Orange County Duathlon   Orange County, CA


July 9th Castaic Lake Sprint Triathlon I Santa Clarita, CA

bike 1July 26th San Francisco Half Marathon San Francisco, CA

Aug. 1st Semper Fi Duathlon  San Diego, CA

Aug. 11th Castaic Lake Sprint Triathlon II Santa Clarita, CA

Aug. 16th Americas Finest City Half Marathon San Diego, CA


Sept. 13th Pacific Coast Triathlon  Laguna Beach, CA

Sept. 16th Disneyland Half Marathon Anaheim, CA

Sept. 26th IRONMAN 140.6 Mallorca Alcudia, Mallorca, Spain

Oct. 11th Long Beach Half Marathon Long Beach, CA

Oct. 17th Head Of The Charles Rowing Race  Boston, MA

Oct. 25th IRONMAN 140.6 Los Cabos, Mexico


Nov. 15th Las Vegas Rock N’ Roll Half Marathon  Las Vegas , NV

Ironman 1Dec. 9th Natasha Watley 10K Van Nuys, CA

Dec. 13th Tinsel Reverse Triathlon Hemet, CA

TBA Sunset Rotary Tinman Reverse Triathlon Los Angeles, CA

inspire 59TBA 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…



Healthy Snacks Combined With Juice Plus

snack secretDo You Want To Know 3 Top Secret Ways To Drop At Least 5lbs In A Couple Of Weeks To Start Off Your New Year In 2015?

It turns out that the advice I’m about to give you is more of common sense rather than ‘top secret’ but I will share this information with you… ready?

Here it goes..

#1 Stop eating fast food and/or processed foods!

Start taking Juice Plus 😉

#2 Stop drinking soda. Diet, regular, monster, red bull… Stop! Start drinking MORE water! Lots and lots of water every single day!

snack alcohol#3 Stop drinking alcohol… or at least in moderation.

Try going without alcohol for a few weeks and see how great your body will feel.

In today’s fast-paced society, healthy food choices are harder to come by due to time constraints. Many hardworking individuals end up resorting to unhealthy food choices such as candy bars or fast food restaurants. Nutrient-dense, quality foods can be made in minutes before leaving the house with a little bit of planning; and can be packaged in small bags or containers without the need for refrigeration. These snacks can serve to manage hunger responses throughout the day, and at the same time diminish unnecessary caloric consumption brought upon by psychologically-driven appetite.

snack 2Healthy snacks should be easily-accessible and can be stored in the car, desk drawers, bags etc. It is important that food choices have a healthy combination of carbohydrates, fats and proteins. Be sure to keep packaged snacks in the caloric range of 150-200 calories; this will help satisfy hunger and maintain blood glucose levels to limit overconsumption.

The following food items will help you manage your hunger in today’s fast-paced world:

snack jpJuice Plus+ Complete Nutrition Bars: provide balanced nutrition on- the-go. Our 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.

Juice Plus+ Complete: is a whole-food-based beverage mix that provides balanced nutrition in every scoop. Juice Plus+ Complete can be used in any number of ways: as a healthful “on-the-go” breakfast, pre-exercise snack waterenergy drink, post-workout recovery drink, or a late night snack. This combo comes with two pouches each of delicious French Vanilla and Dutch Chocolate Complete flavors.

snack green teaGreen Ice Tea: A calorie-free beverage doesn’t qualify as a real snack, but if you find yourself scouting the kitchen just because you’re bored, rather than hungry, this tasty drink may just hit the spot. Plus, green tea has been shown to help dieters lose more weight, according to a study published in the American Journal of Clinical Nutrition, thanks to its metabolism-boosting antioxidant compound called EGCG.

Edamame: One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

Sunflower lentil spread with pita bread: Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don’t get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

snack avaA Can Of Tuna: Tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Eat more Avocado! Avocado-eaters are 50% less likely to suffer from metabolic syndrome, a collection of health measures that predict your risk of heart disease, stroke, and type-2 diabetes. It makes sense that avocado eaters would get more of the good stuff found in the fruit, like monounsaturated fat, vitamin K, folate, potassium, vitamin E, lutein, magnesium, vitamin C, and vitamin B6.

snack trailCorn vs. Flour tortillas: Corn has nearly half the calories of flour, Corn has twice as much fiber than flour, Corn has three times the amount of magnesium than flour which helps sustain healthy muscle tissue, Flour has three times the amount of fat than corn, and last but not least corn has very low sodium in comparison to flour tortillas. Verdict: Eat more corn!

Trail Mix: Create your own combination by mixing dried fruits with no added sugars, and any assortment of nuts. You can also try some pre-packaged snack options, keeping in mind to watch for sugars and fats per serving.

Fresh Fruit: Apples and bananas do not require refrigeration and can easily be carried on-the-go. They are also nutrient-dense and rich in fiber.

snack grainWhole-Grain Sandwich: Almond butter spread on whole grain bread provides a good source of protein and fiber. Sandwiches can be cut in half or fourths and eaten as a snack throughout the day.

Whole-Grain Cereal: Cereal is a great snack option for busy schedules as most whole-grain cereals are high in fiber, protein and micronutrients. However, individuals should be mindful of adhering to appropriate serving sizes and steer away from high-sugar products.

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School News Roll Call And LBJC: Nick McCutcheon Rows To The Top

Nick McCutcheonPublished 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.

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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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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.


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.



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!



 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.

jack row

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  Or Contact Keith Johnson At 

If You Would Like Indoor Class Lessons On The Concept 2 Rowing Machine Or For Those Interested In Rowing Class Workouts Please Visit Or Contact Jack Nunn at

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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Exercising With An Injury

Texercise through painhe idea of exercising while being injured is generally a bad idea because you can always make the injury worse. However, for active people and athletes training daily, the effects of resting or being inactive for an extended period of time can lead to a rapid loss of strength and endurance. Endurance athletes have shown a decrease of nearly 30% in physical performance in as little two weeks. Furthermore, at a resting state of only two months can leave an individual/athlete back to their original untrained platform. Following these statements, next time an individual thinks about stopping physical exercise completely; think about modifying your workouts first. For lower body injuries think about using the Concept 2 Rowing Machine and/or a Evo Indoor Cycling Bike which causes virtually zero impact on the joints. Try referring to the Roworx Indoor Rowing workouts or the TriCore Indoor Cycling workouts in order to get the most out of your training time. These cardio machines will cause much less stress on the joints and will help you strengthen your core and help you get back stronger from your injuries faster than you thought possible. Research has shown strength and power gains to those individuals who exercise the muscle groups opposite to their injuries. For example, for a mid to lower back injury try training your core and abdominal muscles in order to help support your back.


The Power Of Group Exercise And Working Out Together

jack 2Roworx Indoor Rowing, Bootcamp, and Yoga Classes are in full ‘swing’ in Long Beach, CA at 5750 Boathouse Lane. Recently, there have been more and more members displaying huge success stories with weight loss, better nutrition habits, higher energy levels, and muscle endurance and tone. Most of the members at Roworx in Long Beach are seeing these results in less than two months of participation since beginning the group classes! Nearly half of the Roworx members attend these group indoor rowing, bootcamp, and yoga classes an average of three to four times per week at the Boathouse location. The power of group exercise was how Jack Nunn, Owner of Roworx, got started in the field of group instruction. Jack was burned out by long hours and training alone most of the time while trying endlessly to make the US National Rowing Team year after year. After a couple years of disappointing finishes and losing by .034 seconds to make the 2003 World Championships, Jack needed motivation to keep moving forward and stay in shape. Jack’s father John Nunn always conveyed the notion that ‘anyone can work out on a good day, it’s the bad days that get you and wear you down and make you want to stay in bed.’ However, with group training and instruction you are held accountable while working out with friends that drive your motivation, give you a variety and make it fun while learning better technique in any activity you do.

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Small Group Specialized Training With Roworx vs. The Big Gym And Other Personal Trainers

Roworx Flyer 1It’s becoming personal and these days it’s the battle of the fitness centers … Big Gym vs. Small Gym!

I came across something very interesting the other day as I was walking around Long Beach. Several larger fitness centers offering low membership prices but with an added extra cost for classes. Over the past 10 years of being involved in the fitness industry in California I’ve noticed smaller gyms and fitness centers gaining more and more popularity. Specialized workout centers such as my own (Roworx) are opening their doors to inviduals who want a better workout and more qualified instructors. I realize that even though I am a small business owner going head to head with bigger more commercialized gyms I am no way giving a biased opinion…just an honest one. I want to lay down the facts for people who compare our prices and our facilites. I am here to state the facts and the pros and cons of becoming a member at either facility. You can make the decision yourself on what you think is best or ‘worth’ your time as you exercise.

shimano shoe soul

The Best Indoor Cycling Shoe

evo bike shootThe one mistake I see so many people make when taking a cycling class is not having the proper cycling attire and equipment. The #1 most important piece of equipment that is overseen by an invidual taking his or her first cycling class is NOT having proper cycling shoes with clips. Without proper cycling shoes you will not burn as many calories. Regular athletic shoes have a soft mid-sole which causes a ‘bend’ and therefore a massive loss of energy and connection throughout the pedal stroke. As an individual drives the foot down and pulls up on the recovery of each pedal stroke with the strap attached to the shoe there is about a 20% of lost energy. After pedaling for thousands of revolutions, those pedal strokes add up and therefore power and calorie expenditure is lost and not being translated throughout the body. Just like any sport you need the right equipment in order to preform better and get an optimal calorie burn.
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