3-2-1 Attention Row Home Page

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2016/2017 Season

We are very excited once again to be sharing space with TwinFreaks CrossFit at 101 Pratt Street, Longmont (behind Sugarbeet Restaurant). We're still part of the Longmont Sculling Club, but we will calling ourselves 3-2-1-Attention Row!

Free Intro - let us know when you'd like to try it out


Click to see a quick video of the crew at work on slides.

Ergers in action!


Land Training

How it works...

There will be great flexibility for everyone to work towards accomplishing his or her goals, whether to prepare for indoor competition, improve overall fitness or get ready for the spring season when some of us will be back on the water. We will be working out on the rowing machines, or “ergs” mostly.

You can develop skills that transfer to the water. You will increase fitness, benefit from coach direction and enjoy seeing your fellow scullers through our indoor workouts. Even while on your own machine, we can refine your timing so we can effectively move the boat when we get back on the water.

A punch card system will be in place, meaning that you can pick and choose the days and workouts that you would like to participate in. In general each day of the week will have a particular type of workout. Some days will be lower intensity, and will have more coaching and feedback. Other days will be higher intensity. Each of the weekday sessions will be between 60 minutes, including warm-up, workout and cool-down.

Get the best of both worlds; each group member will be individually assessed and have a program created just for him/her, but will also enjoy the benefit of working with a group of others with similar goals. Having a support system and someone to hold you accountable is a huge factor in success.

If you're new to the ergs, your first couple of sessions will be spent getting used to rowing on the machines. We’ll be starting out slowly to make sure the technique is good, and to ease into the heavier work to prevent injury. Soon you will be used to how hard you can pull over a period of time. We will be looking to baseline your fitness, and will use that baseline to plan individual workouts over the winter. We will periodically check your progress to readjust the workouts as you get more fitness.

Most of the workout will be based on time, not distance – so we all start and finish together. You will all be given a desired “split” time to keep during the workout which will be set based on the test you complete.

After the baseline testing, there will be variety in the workout to keep it challenging and interesting.

Beginning November 1, 2016

Erg Class Schedule is Monday and Wednesday from 7:10 - 8:10AM, and Saturday 7:00 - 8:00AM (Whoo Hoo! - erg circuits!).

Additionally there will be a session from 11:30 - 12:30 on Saturday for physically and visually impaired athletes. Able bodied athletes are welcome at this time as space allows.


I will happy to work with you on your specific goals, and be willing to suggest supplemental training outside of the erg lessons.

There are 15 seats available each class. Reservations will be on a first come first served basis, and can be made through the erg reservation system. Click here to set up your account, then make a reservation
You are welcome to drop in to a class and will be seated provided there is space available.


Classes

The first introductory class is free. This will allow people unfamiliar with erging the opportunity to try it without commitment, and will provide them the opportunity to get questions answered. Reservations are recommended. Intro classes may be performed concurrent with an existing class, or as a special “intro class” where all the participants are new.

Classes may be purchased one at a time or with a “punch card”. Punch cards will be offered in denominations of 5, 10, 20, 30, 40 and 50 punches. Punch cards may either be paper or electronic.

======Three types of Membership======

Pick and choose which one works best for you. Details of each of the membership types are linked below.


BLUE Member - Our most complete membership - includes Water and Land activities


GREEN Member - For those individuals interested in Land only training


NON-Member - or those individuals that don't want to commit to a membership


Coaching & Instruction -Who is running this show?


Questions?? Send me an email at Deb@LongmontSculling.com or call 303-998-1248 for more information – and we’ll get this excellent training started!



Where we are erging:
101 Pratt St., Longmont, CO 80501
info@LongmontSculling.com
303-998-1248

Created by: damccabe last modification: Tuesday 11 of October, 2016 [21:25:59 UTC] by damccabe