Chatham Area Rowing Association

2012 PROGRAM INFORMATION

ERGOTOPIA PROGRAM

Rotating Coach

The ERGOTOPIA program is designed to make use of our indoor rowing machines for excercise and weight loss. You do not have to already know how to row to join. In a few short lessons, everyone can be on their way to enjoying the health benefits of crew. A coach will lead practice for 1 hour using the rowing machine and plyometrics to increase strength, endurance, and technique. No expierience required. All ages welcome. Because rowing is non impact, this makes it great for all those looking to train heart rate without stress on the joints. Rowers, Triathletes, Cyclists, and all other sports are welcome to get better using our crew conditioning. Participants do not have to later commit our on water teams. All High School, College, and Adults from any team or exercise group looking to cross train or recieve coaching are encouraged to join.

DATES:

NOV 12-DEC 12 WINTER 1

TIMES:

8AM-9AM or 6-7PM.

DAYS:

MON/WED

PROGRAM FEE:

$10.00 for each practice attended

COACHES NOTES:

*Participants do not have to commit to joining our on water rowing program

*You can join anytime with an adjusted pro-rated cost ($10. per practice).

*A MON/WED mix and match of timeslots is allowed by prior arrangement.

CREWCORE 1 and 2 PROGRAMS

Coach Scott Nohejl

Coach Colleen Morcock

Crewcore is our program that is designed for all NEW CARA LEAGUE members. This program is a 7 week introduction training schedule. Program will have practices available MONDAY and WEDNESDAY and practice for 2 hours. Fee includes 7 week membership to The Fitness Club. Each participant signs into AM or PM specific time slots for various areas of focus and training that ready a crew for water. These areas will include the rowing machines, strength training, cardio-work, plyo-work, balance, and flexibility. The Beginner program ends with getting on the water to learn the stroke. A consecutive second Crewcore Learn2Row program builds upon the Beginning program and expands to include water practice. The CREWCORE program is also how we introduce the policies, procedures, traditions, and safety of our team. All ages and gender are welcome. If you have rowed before, you start in Crewcore to learn our basics core fundamentals, and have an opportunity to test out of the Beginning level in week 3. Head Coach Scott Nohejl makes this evaluation.

DATES:

MAR 19- MAY 2 SPRING SESSION 1

MAY 7- JUN 20 SPRING SESSION 2

JUN 25- AUG 8 SUMMER SESSION 1

SEP 10- OCT 22 FALL SESSION

TIMES: 

Choose either 8AM-10 AM, or 6PM -8 PM (must have min. of 5 people in a time-slot to run)

DAYS:

Mon/Wed 

PROGRAM FEE:

$275.00 new to CARA.  

COACHES NOTES:

*Newbies may join our team any session through the year

*Program is designed for all ages, weight, and gender

*It will take at least two sessions to properly and safely learn the sport of crew (28 practices) 

LEAGUE PROGRAM

Coach Scott Nohejl

Coach Colleen Morcock 

This program is designed for non-college individuals. Program practices two days on the water per week. Each League session runs for seven weeks from the first practice. Never before rowers having already completed one CREWCORE program, start in a "LEARN 2 ROW" LEAGUE to learn everything needed to be to propel an oar. New rowers coming onto water should expect 2 CREWCORE sessions to become considered INTERMEDIATE" athlete. Returning CARA athletes and rowers with 3 session or previous experience row with an "INTERMEDIATE"  or "CHAMP" Crew.

DATES:

MAR 19- MAY 2 SPRING SESSION 1

MAY 7- JUN 20 SPRING SESSION 2

JUN 25- AUG 8 SUMMER SESSION 1

SEP 10- OCT 22 FALL SESSION

OCT 29- NOV 12 RACING TEAM SESSION

TIMES:

Choose either 8AM-10AM, or 6:00PM-8:00 PM.

DAYS: 

Two on the water days a week. (weather permitting) 

MON/WED Learn2Row/Intermediate/Champ Crews all practice

PROGRAM FEE:

$275. for each person new to CARA (Newbie)

$225. per person/per program if a returning member of CARA (Leager)

$40. "Welcome Back" special- last 2 weeks of any session for returning LEAGUE members

COACHES NOTES:

*Program must have 5 people registered in a time slot to run.

*An individual joining as a "Coxswain" position (the command seat in a boat) does not have to pay a program fee to join CARA.

* Should weather interfere with a water practice, there will still be off-water practice.

COLLEGE PROGRAM

Coach Scott Nohejl

This program is designed for all college students in the Chatham Area that are able to pass a swim test and want to compete against other colleges. This includes SCAD, AASU, and SSU undergrad and graduate students.

No rowing experience is required to join.

Rowing is a perfect metaphor for life. Come learn all aspects of training, learning, and having fun being on an intercollegiate program. AASU, SCAD, and SSU students all compete on the same team against other college teams in the Eastern U.S.. Through fund-raising efforts, the CARA college team competes to win medals, trophies, and silver cups at regattas. Our fall racing will include traveling to regattas in Charleston and Augusta.

DATES:

MAR 1-MAY 28 SPRING SEASON

TIMES: 

FRI/SAT 8AM-10.  TUE/THU 6AM-7:30AM The team practices four days a week. With advance notice, our coaches will work with conflicting class schedules.

DAYS:

TUE/THU and FRI/SAT

PROGRAM FEE:

$225. for each person rowing. Free for Coxswains

COACHES NOTES:

*After joining and wanting to be part of CARA, money will be collected the first week once per Fall session and once per Spring Session.

*Crews must fund-raise to attend intercollegiate competition. (Explained at first practice)

HIGH SCHOOL PROGRAM 

Coach Scott Nohejl

Coach Joey Morcock 

This program is designed for all the High School students in the Chatham Area that are able to pass a swim test and physical.

No experience is required.

The High School program will introduce students all aspects of the sport of crew and teach fundamentals of rowing form. Students follow a 10 week training schedule in fall and/or 10 week training in Spring that builds both minds and bodies and prepares a student for competitive rowing and life challenges.

Through fund raising, CARA high school team will race against other High School programs in the South for trophies, medals, and silver cups at regattas. Our Fall racing scheudule will include traveling to regatta in Charleston and Augusta. Program fee does not cover the cost of regatta.

Parents, start rowing too! Make sure to check out our beginning CREWCORE Programs.

DATES:

MAR 5-MAY 14 FALL SEASON

TIMES:

4PM-6PM

DAYS:

MON-THU

PROGRAM FEE:

SPRING: $500. 

COACHES NOTES:

*Ages 14-19  (Not enrolled in college)

*Home-school students welcome.

*Team will fund-raise to attend regattas  (explained first practice)

* CARA clothing, gear, merchandise or racing uniform is not included in any program fee

 

MUMBLY PROGRAM

Rotating Coach

Returning CARA LEAGUE, COLLEGE, HIGH SCHOOL and CREWCORE members can stay in shape or get extra practice in a fun and relaxed "mumbly-jumbly" boat. Mumbly-jumbly boats are made up of members from the entire CARA Programs or a visiting rower to our community. Each member previous to the practice weekend will commit to showing up for practice and being put into a pick-up boat for that morning. Practice will include some drills, but mostly rowing and a daily race back to the dock against the other crews on the water. The Ergs and Gym will  also be open and free to those CARA members just wanting to keep in top shape or picking up a missed practice. Newbies and guests interested in seeing what CARA is about can come to a MUMBLY practice to meet the team or just come out to ride the coaching launch. This program is also open to High School and College guest athletes from other programs that know how to row and want to keep in shape while on visit in Savannah.

This program will cancel for the weekend if away on regatta. 

DATES:

FEB 18

MAR 3

MAR 10

APR 7

APR 28

JUN 2

JUN 9

JUN16

JUN 30

JUL 14

JUL 21

JUL 28

AUG 4

SEP15

SEP 22

SEP 29

OCT 6

OCT 13

OCT 20

TIMES:

8:00AM-10:00AM 

DAYS:

SAT

PROGRAM FEE:

5.00 per practice for CARA.  

15.00 per practice for visiting rower. 

COACHES NOTES:

Individuals do not have to commit to a whole program You simply inform CARA in advance that you intend to come that next weekend. This program is designed for members already on the League, HS, and College teams. Visiting rowers to Savannah that have rowed sweep for at least one year can also participate. 

Rowers from other programs that wish to row must notify CARA 7 days prior to a practice to discuss their ability and reserve a spot in a boat. 

SMALLBOAT PROGRAM

Coach Joey Morcock

Coach Scott Nohejl

This program is designed for those individuals in the Chatham Area that already own their own one person shell or would like to try rowing in our training single or double. Private lessons means a member of our coaching staff can begin a rower to learn how to scull (use two oars) or take a master rower and prepare them for competition with drills and training schedule. Coaching is for 2 hours time slots. 

This program is currently only offered to athletes on the CARA team for more than 2 LEAGUE sessions. Private lessons away from our Boathouse can also be scheduled

DATES:

Available as discussed with Coach Scott Nohejl

TIMES:

6-8AM/8-10AM/4-6PM/6-8PM 

DAYS: 

MON/WED

PROGRAM FEE: 

40. each person for two hour practice.

COACHES NOTES:

*There is no storage of private shells at our boathouse

*We do not have any racing singles

*Because how our team is set up, visiting guests with personal shells are not permitted to launch or use our facility.

BUSINESS ROWING PROGRAM

Coach Scott Nohejl 

NO ROWING EXPERIENCE NECESSARY!

Get your team working together in a rowing shell.

This program is designed to be a great team builder for any teaching group, company or organization. Organizations visiting or living in the Savannah Area can incorporate our beautiful waterways and environment into their company retreats. The two day program is an intensive study into the philosophy and workings of a Crew that can help a business by using the team building skills it needs to move a boat. This includes team unity, organization, and time structures. These theories are taught in a series of lectures and on the water practice. Rowing is a perfect metaphor for any business looking for team development and ideas. All teams need to work together to achieve goals. Crew can help teach and promote goal setting and communication skills with your employees.

The cost is $125.00 per person for two days of study. The days can be worked out and discussed as needed by your team, but the practice time is set because of boat availability and water conditions. Below is the proposed basic structure of a two day session. However, everything is adaptable and can work for your professional and business needs.

Day ONE (FRI) consist of:

7-9:30AM Introduction to Rowing Basics
OFF
6-8PM On Water Rowing Practice

Day TWO (SAT) consists of:

7-9:30AM On Water Rowing Practice
OFF
6-8PM On Water Rowing Practice

ENDUROW PROGRAM

Coach Scott Nohejl

What is ENDUROW? The Chatham Area Rowing Association ENDUROW Program is our physical training fitness program. The name derives from Endurance and Rowing. The name "Enduro" refers to a motor-cross race which consists of many different obstacles and challenges. The main type of enduro event is a time-card enduro, whereby a number of stages are raced in a time trail against the clock. Like an Enduro race, the CARA ENDUROW program will focus on different and new exercises, calisthenics, and stretches that challenge and engage the entire body for a duration of time. This time is monitored and set into competition.

Why is ENDUROW different? The difference is not the exercises themselves, but the way in which the practice sets are put together. All exercise is good for you, but often people go to the gym to pursue long hours of labor in high impact formats with no specific goal sets other than it being difficult. ENDUROW instruction is based on crew. The sport of rowing engages the full body with a fluid and kinetic movement. Using various postures and weight of the body, Coach Scott Nohejl will apply 18 years of experience to push and guide you through and organized interval training plan based on simulated "races" that mimic on-water training and racing of a crew. The difficulty of the challenges, push of the mind, and mental strategy taught to complete an ENDUROW set will prepare our crew for our Spring season, but also can help any athlete perform better in their sport.

Who should participate in ENDUROW? The goal of each ENDUROW series of workout routines is to target the heart and circulatory systems for a duration within 1.5 hours. Guided by a coach, your heart rate begins training at a set duration, frequency, and intensity manifested in plyometric, isometric, static, and lifting exercises. A person should be in relatively good shape and stamina to begin. You train at your heart's own level, but because the ENDUROW system is based on your own body weight and height, you must be able to move, jump, step, push, etc.
 
Can I do ENDUROW? To participate in ENDUROW you should be able to complete the following:
NOTE: This is not listed here to do all at once and qualification time does not matter. A person should be able to do each of these at least once in a week.
30 push-ups (they do not have to be all at once and can be knee styled)
30 sit-ups
25 jumping jacks
Walk or Run 1 mile
Walk or Run 3 miles
You do not have to know how to row crew to join.

DATES:

No Endurow Slated for 2012

TIMES:

8:30AM-10AM or 6:30PM-8PM 

A running assignment practice is given to complete sometime between FRI-SUN.

DAYS:

TUE/THU 

PROGRAM FEES:

160. each person

Don't be shy. Please come to the first ENDUROW practice with no fee just to try it out!
 

COACHES NOTES:

*The location of practice is at:
AM Practice-GLOR NA DAIRE-Academy of Irish Dance, 7176 Hodgson Memorial Drive

SCADIAN PROGRAM

Coach Scott Nohejl

It is no secret that SCAD is my alma mater. While rowing, and then later as a coach, I often thought if the faculty and staff could have the opportunity to row, they would enjoy many of the same strong mind, body, and friendships foundations our former SCAD Rowing Team was built upon. Our 40 member over all team grade point average was always above a 3.1. We all practiced early, 6 days a week, and 9 months a year. Our students trained and won major competitions often without being recognized for their achievments on campus, but I feel this was because nobody really knew anything about the sport of crew. Involving the professors and staff would shed light on really how complex and challenging being a student athlete on a crew program an art college can really be. Also lets face it, with our colleges growing so fast, it's also a great way to meet people from other departments and make friends.

The "SCADIAN" program is offered for all current professors and staff of the Savannah College of Art and Design, Armstrong Atlantic State University, Savannah State University, and South University. This program is offered at a program discount as a thank you for the many great professors that work hard for their colleges. Find out what all the crew buzz is about. Program is a 7 week course. There are lockers and showers at our boathouse so you can go directly to work.

All ages are welcome. Get out of your campus buildings and onto the water to meet others around the college, support our student team, and have fun.  

DATES:

MAR 19- MAY 28 FALL SESSION

TIMES:

6AM-7:30AM

DAYS:

TUE/THU

PROGRAM FEE:

125. per athlete

COACHES NOTES:

*Must know how to swim to participate. 

CARA is comprised of three teams: High School, College, and League.

CARA will offer different programs to accommodate the community throughout the year. Each CARA Program works with the others to handle the many different levels of ages, backgrounds, and abilities.

Currently there are eight programs. We will be adding more as we get additional equipment and coaches.

To register, just fill out the information on our contact page and we'll be in in touch with you. Please make sure to say which program your interested in and would like more information about.