CrossFit Illumine:
6663 Howard St - Niles, IL 60714
(224) 585-7905
CrossFit Illumine North:
1852 Janke Dr - Northbrook, IL 60062
(224) 585-7905
CrossFit Illumine:
6663 Howard St - Niles, IL 60714
(224) 585-7905
CrossFit Illumine North:
1852 Janke Dr - Northbrook, IL 60062
(224) 585-7905
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March
28
2017

Become an Ergaholic: CrossFit Illumine’s Rowing Program!

Crossfitters and endurance enthusiasts!  Coach Heather is bringing a year’s worth of rowing programming to CrossFit Illumine athletes.  Each program is 6-8 weeks long and culminates with an in-house rowing event.  These events are a mix of CrossFit workouts for athletes who want to improve their rowing for CrossFit, and endurance events for those who want a challenge not found in regular classes and who enjoy training and participating in long distance events.

Read on for the calendar of events, the training details around those events, the purpose of each event and training program, and how to get in on the fun!

FAQs

How does the program work?

Each 6-8 week program culminates in an event on the last day.  The event serves as both a training goal and a way to measure progress.  When you register, you are registering for a 6-8 week training program and the event.

Do I have to participate in the event?  Can I just do the training?

You are welcome to just do the training.  If you choose this option, you should purchase an Excursion pass.  This allows you to take any of our Excursion classes, which includes Rowing every Saturday in Niles at 8am.

Do I need to register for all of the events to take part in the program?

Register for the events and accompanying training programs you are interested in.  You will not be charged until the first day of the training program for the appropriate event.

I do need a minimum of 5 registrants on the first day to move forward with the program, so the sooner you register, the sooner I can gauge interest.  If we do not have enough registrants for the event, we will still have Rowing class at 8am on Saturday mornings.  You will just need an Excursion Pass to attend those classes.

There are a limited number of ergs, so registering early guarantees a spot!

What if I cannot make a training session?

When you register for a program, you will receive the workouts for the training program via email. Therefore, if you cannot make one of the training sessions, you can make it up during Open Gym.  You are encouraged to come to as many coached sessions as possible for optimal results!

Rowing Event Calendar & Event Details

Upcoming Events

Sunday, October 8th Endurance Rowing: Rowing Marathon, Partner & Individual 

In order to honor all the Chicago Marathon participants, we will hold our own Rowing Marathon!  You can choose to row the whole 26 miles (41843 meters) on your own, OR grab a partner (or two!) and share the work.   There will be a 6 week training program to prepare for this event.

Training begins Saturday, September 2nd at 8am, and will continue to be every Saturday at the same time through the event date, which is Sunday, October 8th starting at 8am.

Cost: $175 which includes a T-shirt!

November 18th CrossFit Rowing: Kelly on the Water

Learn how to row better as it applies to Crossfit workouts.  The difference between rowing workouts, and rowing in CrossFit workouts, is that there are other movements involved.  Being efficient on the erg (rowing machine) will increase your performance in all workouts involving rowing.  

In our Kelly program, day 1 will involve 30 minutes of light rowing technique work, followed by performing Kelly for a baseline.  We will then spend the next 5 weeks working on rowing technique and strategy as it applies to CrossFit workouts.  In the sixth week, we will review what we learned, and then retest Jackie

This program begins on Saturday, October 14th, and will continue to be every Saturday at the same time through the event date.  Time TBD.

Cost: $175 which includes a T-shirt!

Click here to register!  

February 10th: Speed Rowing 2K PR Party

Your 2K time in the rowing world is similar to your mile time in running. It is a benchmark used to gauge overall speed, and to gauge how fast you should row in rowing endurance pieces and CrossFit workouts.  It is a great overall test of fitness as well.  

In this program, we will determine your 2K baseline, and then spend the next 5 weeks working to improve it.  On the last day, we will retest, and award PR Pins to those who PR.  We will also award the biggest PR (most improved!) with a medal!

This program starts on Saturday, January 6th, and will continue every Saturday at that time through the event date. Time TBD.

Cost:  $175 which includes a T-shirt!

Click here to register!

*Days, dates, and times subject to change based on participation and gym events that may come up throughout the year.  You will be informed well in advance and always eligible for a refund for the program.*

Check this video out for a preview of what Coach Heather will teach you!

Past Events

Saturday, May 20th: CrossFit Rowing: Jackie

Learn how to row better as it applies to Crossfit workouts.  The difference between rowing workouts, and rowing in CrossFit workouts, is that there are other movements involved.  Being efficient on the erg (rowing machine) will increase your performance in all workouts involving rowing.

In our Jackie program, day 1 will involve 30 minutes of light rowing technique work, followed by performing Jackie for a baseline.  We will then spend the next 5 weeks working on rowing technique and strategy as it applies to CrossFit workouts.  In the sixth week, we will review what we learned, and then retest Jackie!

This program begins on Saturday, April 15th at 8am, and will continue every Saturday at that time through the event date.

Cost: $175 which includes a T-shirt!

Sunday, July 16: Endurance Rowing: Half Triathlon

The rowing program will team up with the Endurance program for this one.  Together, we will prepare to complete a Half Triathlon (1931m meter row (1.2 miles), 56miles bike (90km), 13.1 mile run)), replacing the swim with a row, on Sunday, June 16th.  The rowing program will focus on rowing and biking, including brick work (transitioning from rowing to biking).  We will follow a traditional triathlon training program.

You can also choose to just do the row and the bike for both training and the actual event if running is not your thing!

The rowing portion of this program begins Saturday, June 3rd, at 8am, and will continue to be every Saturday at the same time.

**Please note that due to the Summit being held at Niles on Saturday, June 3rd, our first Rowing session of this program will take place at CrossFit Illumine North in Northbrook.  The rest of the classes will be at our Niles location.

Cost:  $175 if you do 1 program.

If you do both, $225

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author: Heather Refenes