fitness forSUMMER CAMP

SUMMER 2017 SESSIONSSessions run MONDAY – FRIDAY from 4:00 pm - 6:00 pm PRICING: $200/WEEK*

DISCOUNTS: 5% off for 3 or more weeks, 10% off for 5 or more weeks

training indoor rowing, indoor cycling, running, strength, flexibility, plyometric & agility work

education training & nutrition principles, rest and recovery, proper form and tips on staying healthycrufit team prominent Bay Area coaches and program nutritionist (bios on reverse)r

come in strong and ready to compete next fall

Session 1: 6/19-6/23Session 2: 6/26-6/30Session 3: 7/3-7/7**

Session 4: 7/10-7/14Session 5: 7/17-7/21Session 6: 7/24-7/28Session 7: 7/31-8/4

Session 8: 8/7-8/11Session 9: 8/14-8/18Session 10: 8/21-8/25

6125 Medau Place Oakland (Montclair Village)510-842-9467info@crufit.net

www.crufit.net

Topics to be discussed include: Nutrition for Performance // Train Smart/Stay Healthy // Training for SpeedCommunicating with Coaches // Collegiate Rowing // The Physiology of Rowing

**Note: Session 3 is 4 days for $160

Volume Days

Higher Intensity Days Selected days will feature higher intensity training with fewer total minutes of work

TRAINING OVERVIEW

REQUIRED: Heart Rate Monitor supporting Bluetooth & ANT+. Available to purchase at CRUfit for $50.

While participants will row, significant time will be spent on other training modalitiesto keep the training fresh while strengthening the body.

Selected days will be about maintaining more moderate intensities for extended durationsduring the cardiovascular training segments. Heart rate and/or power output targets will be set for the athletes to guide training intensity. Videos will be shown during longer segments in the Cycling Theater to educate and keep spirits high. These days will also include some mix of strength training, flexibility training, martial arts and other forms of cross-training.

than included during the volume days. Higher intensity training will include rowing, cycling, running, circuit training and plyometric exercises. These days will always conclude with an extended yoga or stretching segment.

training vibe high energy / fun

for athletes ages 14 and up

about the programThe CRUfit Fitness for Rowing Summer Camp represents a unique concept for the development of rowing talent in the Bay Area. The camp will present a holistic model for preparing for the rigors of competitive rowing. We aim to teach young rowers how to manage their on-the-water rowing, strength work, supplemental cardio, flexibility work, recovery, nutrition and health so they can be physically and mentally ready to perform well each day. While we will spend some time on rowing technique, this camp does not aim to replace the many hours of on-the-water rowing that are necessary to develop the capability to row efficiently within the context of a crew. The camp features a rigorous trainingcurriculum. Those looking for a bit more moderate intensity should consider CRUfit’s Fitness for Teens.

Conveniently located in the heart of Montclair Village, CRUfit is ideally suited to host the Fitness for Rowing Program. CRUfit features the following amenities:

– 1,200+ sqft training room designed to accommodate indoor rowing & group strength training – 1,100+ sqft cycling theater equipped to support power-based training, heart rate training and video presentations– 1,000 sqft outdoor training area– 28 late model Concept2 rowing machines– 34 FreeMotion S11.9 bikes– 24 anchored TRX straps– Numerous strength training accessories– Men’s and Women’s locker rooms with full showers

THE CRUFIT TEAM

6125 Medau PlaceOakland (Montclair Village)

510-842-9467www.crufit.net

fitness for rowing

MARK SUTRO - CRUfit Co-Founder and Co-Program Lead Mark co-founded the Performance Max (PMAX) cardiovascular endurance training company in 2002. During an eleven year span, Mark’s PMAX Team coached over 2,000 athletes across 6 training locations. His athletes have won 8 medals at the world champio-n ships of indoor rowing. Mark is also the creator of CRUfit’s Fitness for Rowing camp which was launched during the summer of 2014. Mark rowed in a National Champion Eight at Cal in 1976. His coaching resume includes a head coaching role at KBS/MTS High School in Ross (both boys & girls).

PETER MANSFIELD- Drop-in Rowing CoachPeter has 10+ years of experience as a rowing coach in Europe and the U.S. which includes preparing world class men and women to compete in national and international competition as well as preparing high school and middle school athletes for regional and national events. Some of the top athletes he has worked

CRAIG AMERKHANIAN - Drop-in Rowing Coach With 22 years of experience at the collegiate level, Craig has proven to be a top-tier coach with special skills as a motivator. In his 14 years as head coach for Stanford, Craig has delivered many top varsity crews and has developed 11 Olympians, 14 Junior National Team members and 9 Oxford/Cambridge race participants. He was Pac-10 coach of the year in 2006 and 2009 and a successful collegiate rower at Cal.

JULIANNE KANZAKI, MPH, RD - Nutrition Lead / Speaker - Julianne received her MPH at Loma Linda University and currently works as a clinical dietitian at Alta Bates Summit Medical Center. As a registedieti- tian (RD), triathlete and Ironman finisheunderstands the importance of nutrition for athletic performance, fitness and overall wellness.

TINU MISHRA - Co-Program Lead Tinu has extensive experience working with young athletes on POWER and SPEED. He has served as a coach and trainer across a broad range of sports. Tinu has multiple US Track and Field Level 2 certifications and is a NASM certified personal trainer, TRX qualified instructor and kettlebell certified trainer. He is a group exercise instructor and personal trainer at CRUfit where he brings together functional strength training, Olympic lifting, TRX, plyometric, flexibility, focused core and kettlebell training. He is the sprints and relays coach at the high school level for Head Royce.

TARYN O’CONNELL - Speaker - Taryn started rowing in 2002 as a freshman with the Oakland Strokes. While there, she was a two time national champion and twice brought home the gold from the Henley Royal Regatta. After being recruited to Cal, Taryn went on to compete at the NCAA championships four times, placing in the top four every year. She was a member of the 2006 Junior National Team and 2007 Under 23 National Team. At Cal, she was awarded and recognized as a PAC-10 All-American Athlete,

CRCA All-American Team, and National Scholar Athlete. Taryn began working as a novice women's assistant coach at the Oakland Strokes in 2013. Over the past 4 seasons, her girls have taken home many medals from the Southwest Regional Championships. Taryn is in school to become a physical therapist. Her goal is to prepare other athletes for the rigors of training and help them get back into a healthy cycle.

with include: Kara Kohler (2012 Olympic bronze - W4x), Jeannine Gmelin (2016 Olympic 5th place - W1x), Michael Clougher (US National team hopeful) and John Madura (2015 US M4x).Peter studied Exercise Science at the University of Basel and brings high awareness of current training theory to his athletes. He currently serves as the assistant coach for the California Rowing Club which is home base for many national team and Olympic hopefuls.