R.I.F.T.icious

End of the R.I.F.T. Phiit Season 2011

 

We are going to miss stair climbing! Can't believe we crawled up backwards on hands & toes and of course back down again. Ottawa tourists were amazed at the sight. What an amazing core and upper body workout!  Last four minutes of the last one hour workout we ran up and down the 263 stairs behind Parliament twice! Of course "the run is the rest" so we had a light 30 min run to finish off the 2011 season. 

Thank you to all our Riftors who worked out with us during our May - October 2011 season. Sebastian and I (Avril) had a great time leading such an amazing group of dedicated fitness buffs. Early May 2012 we will be out Rifting again in the great urban areas of Ottawa! Now we will focus on strength training, spinning and yoga at the YMCA/YWCA on Argyle. We hope to see you in the gym or out on one of the many running routes here in Ottawa!

R.I.F.T. Phiit™ Session # 4

 

Grab the bull by the horns and join us for 6 weeks of Running Intervals & Functional Fitness Training! 

This is your last opportunity to test your strength and endurance during an outdoor R.I.F.T. Phiit series of parcouring, plyometrics, skipping, yoga and other wild and crazy fitness moves in 2011. E-mail now to let us know that you would like to register for 2 or 3 days per week.

Dare to join us for 3 sessions per week ($315 + hst = $355.95)

Dare to join us for 2 sessions per week ($240 + hst = $271.20)

Tues. & Thurs. 6 -7 pm in the Arboretum, Experimental farm

Sat. 8 - 9 am + optional 1/2 hr run around Parliament area

R.I.F.T. Phiit™ Session # 3

 

 

 

The last Riftor to run to the top of the hill does just one pushup. The rest of the Riftors keep doing pushups till the last one arrives! If you can run 5 km and really want to include the rest of your body in your workout, join us! Running Intervals and Functional Training for one hour - 2 or 3 times per week is a great way to meet new like minded fitness fanatics. It is not too late to have an amazing body for summer!

Join us by clicking the "email me" link at right. Scroll down here 2 posts for Registration info.

R.I.F.T Phiit™ Session #1 Registration

 

Spring sessions of  R.I.F.T.Phiit™ begin Tuesday May 3rd. Join us for the first 4 week series of one hour sessions of running with intervals of functional training exercises. You can sign up for 2 or 3 sessions per week. If you want to get into the best shape of your life..... join us 3 days per week for all 4 blocks of Rift training to take place over the summer!

In the one hour training session we will achieve 3 -5 minute intervals of running with 3 minutes of exercises such as parcouring, pushups, smartbell moves, skipping, hill and stair running etc. The easy runs are the rest from the intervals of exercises. 

News:  We are introducing A Women Only Session & Level 2 training sessions. 

Women of all levels: Run a total of 5 km over the one hour session by the end of the 4 week series. If you can run 5 to 1 walk intervals for 2 km, you will be fine with this training level.

Mixed Level 2: Run a total of 5 km during the one hour session from day 1. If you run 5 km+ regularly and want to push your overall fitness to a higher level with the functional training exercises, you will love this challenging program. The run is the rest!!!! Start practicing your pushups and burpies now!

Dates:  Session #1 May 3rd -28th, Session #2 May 31st - June 25th, Session #3 July 5th -30th, Session #4 Sept 6th - Oct 15th for a six week duration to end the season.

Frequency:  3x per week is ideal to achieve best results. 2x per week is an option.

Session Duration:  1 hour

 

Time:  Women - All Levels on Tuesdays & Thursdays @ 5:30 pm, Saturdays @ 9 am sharp!

           Level 2 on Tuesdays & Thursdays @ 6:30 pm, Saturdays @ 8 am sharp!

Locations:  The Arboretum in the Experimental Farm and the Rideau Canal locks beside Parliament Hill.

Equipment:  Backpack specifically for running (big enough to fit a smart bell inside), speed rope, water bottle or bladder, bug dope, sunscreen, band-aids, sunglasses, hat or bandanna 

* We do have a few H2Go hydration backpacks and speed ropes available for purchase

Cost:   4 week program of 3x/week at $210 + hst

          4 week program of 2x/week at $160 + hst

Payment:   Can be made directly to Avril or Sebastian by e-mail transfer, paypal, cash or personal cheque payable to Sculpt Club™. 

Registration: Click on the "email me" link here at the top right

Refund Policy:  We want to see you reach your personal health and fitness goals! Once the training program has commenced there will be no refunds under any circumstances. Paid sessions are non transferable to other family members or friends.  Feel free to send us an e-mail with any questions.

 

 

Level 2 Training

 

 


An intense program that will push you to your ultimate fitness... fast! This a primal gym workout in the best urban environments of Ottawa.

Push yourself to the max with a progressive program of three sessions per week. Get stronger, leaner and more defined with a high calorie burn workout.

Phiit: Plyometric High Intensity Interval Training

R.I.F.T. Phiit 2011

At last our identity is coming to light! Our company name, Sculpt Club™ has evolved over the years and so have our outdoor training programs. Here is the new logo for our latest fitness program R.I.F.T. Phiit™.

I discovered the amazing graphic talent of Isidoros Koliavras while searching 3D art on line. Isi was willing to work with our logo concepts and with his superb talent he has been able to bring our Redback spider to life! I am thinking that a 4'X4' print of our Redback will look great in our dining room! Someday perhaps we will meet Isi in Athens and we can thank him in person for his work over a big greek salad.

Sebastian and I (Avril) would like to thank Kym Shumsky for her inspiration to "get with it" and have a web presence for our fitness program. Kym's patience and expertise helped me to set-up this blog in 2009. With her advice I have recently created a simple website that hopefully can be viewed anywhere, anytime on any device by a wide audience. I might even get a smart phone soon. Stay tuned for our twitter updates!

 

In The Beginning......

 

 

This guy is amazing! Ahead of his time, I must say. O.k. this is a little crazy. We don't jump through windows or off bridges in our R.I.F.T.ing™ program. We just want to be functionally fit and feeling totally free while running. The Art of Parcouring enables us to use our outdoor environment as our gym. Yes it can seem really crazy at times but we do love it!