Athletic Facility Hours
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Harold Alfond Athletic Center Hours (May 20-May 31)
Have Colby ID available. Hours will change during breaks in the academic year.
NOTE: If you have questions about pool hours, please call 859-4922. There is no diving during open swim hours (enter pool feet first), please shower before entering pool, hair longer than neck length must be in a cap, swimmers must wear appropriate non-transparent attire, and all patrons must present Colby ID to lifeguard. No swimming without a lifeguard on duty. ALFOND RINK HOURS
The Alfond Ice Rink is available during the academic year for open skate to Colby students and staff only, and not to the general public. There are some changes to the schedule as skating season goes on, so please check the schedule at the rink. Please have Colby ID available Strength and Conditioning Classes Led by Dawn Strout, Colby's Strength and Conditioning Coordinator STRENGTH AND CONDITIONING SCHEDULE DAWN STROUT’S SPRING SEMESTER SCHEDULE Mondays *Core Class --- Class incorporates exercise to improve one's stability + strength in 4 planes of motion. *Speed, Agility, Quickness, Power = Initial acceleration technique, foot speed/reaction, transitional speed, resisted sprints, plyometrics –5 – 20 seconds work to full rest *Intervals/shuttles = Intervals / shuttles of 25 -90 seconds work w/ rest ratio based upon individual heart rate response and one's training effect *Work Capacity = Class incorporates station work of both upper + lower body exercises using body weight and/or weights, medicine balls, sleds, etc.high-tempo workout.Stations are 30 – 45 seconds w/ 10 – 15 seconds rest switching w/ partner.After each station a 30 – 45 second sprint is performed. *Pool session = Session for individuals who need an alternative to ground based work.The session will incorporate sprints, plyometrics, and fartlek work.Session to be performed in shallow and deep end. **Locations are subject to change dependent upon the weather** **For more questions regarding classes, please e-mail dstrout@colby.edu
Spring Semester Aerobics & Fitness Class Schedule CLASSES BEGIN, Monday, February 11, 2013 in the Aerobics Room, 2nd floor of the Alfond Athletic
Experience the fastest growing workout in the nation. This class introduces yoga poses, breathing and concepts, which will allow you relax and stretch while enhancing muscular strength, flexibility, balance, and concentration. Designed for beginners but open to more experienced yoga students who want a refresher on the basics. Mondays and Thursdays, 4:30 p.m. -- Power Yoga -- Instructor: Raya Kouletsis Power Yoga with Raya is geared to all levels and fitness abilities. Practice the postures based in Ashtanga & Iyengar Yoga style, breath control and focus. This class builds strength and flexibility. Be ready to sweat! A towel and water bottle are strongly suggested. Mondays and Thursdays, 5:30 p.m. --Tabata -- Instructor: Carol Rowe Tabata training is a very intense form of Interval Training. Created by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered. A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). A session consists of a warm up period of exercise, followed by six to 10 repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. Tuesdays and Thursdays, 6:45 a.m. -- Beginner Cross Training -- Instructor: Mike Miner Cross Training is a strength and conditioning program, focusing on functional movement. Running, Jumping, Lifting. Etc . It is fully Scalable and Modifiable for any age and any level of fitness. Age, weight, or disability is no limitation, we can adjust everything we do to help people get fit and healthy. *Meets in lobby of Alfond Athletic Center. Tuesdays, 12:00 p.m. -- Hatha Yoga: Level 2 -- Instructor: Arleen King-Lovelace Students will work on yoga postures (asanas) as well as breathing techniques to improve strength, balance, and posture. Core strengthening and stretching are integral parts of yoga as are learning how to invigorate and how to relax. - This class is designed for those who have had at least some yoga experience and want to deepen their practice. Yoga is a lifelong learning practice that increases mental focus and physical flexibility. Tuesdays, 5:30 p.m. -- Circuit Training -- Instructor: Robin Harrington Circuit Challenge workout, implementing weights and cardio in a great one-hour workout. Tuesdays and Thursdays, 7:00 p.m. and Wednesdays, 12:00 p.m. -- Hatha Yoga -- Instructor: Riva Reynolds Riva's teaching is informed by her years of practicing Hatha yoga, a yoga form that builds on Iyengar Yoga alignment principles and incorporates heart-centric language. She enjoys the way Hatha yoga engages and aligns both the mind and the body and hopes that students leave her classes feeling a little more balanced and ready to meet the next crisis of the day. Class is open to all levels. Wednesdays, 7:00 p.m. -- Modern Dance -- Instructor: Delaney McDonough Modern dance is open to dancers of all levels interested in learning more about modern dance. Classes will consist if a variety of warm-ups, across the floor exercises, improvisation, and phrases. The class will tap into the creativity of the dancers with the intention of exploring new types of movement in a low stress environment. Thursdays, 12:00 p.m. -- Hatha Yoga: Level 2 -- Instructor: Laura Meader Students will work on yoga postures (asanas) as well as breathing techniques to improve strength, balance, and posture. Core strengthening and stretching are integral parts of yoga as are learning how to invigorate and how to relax. - This class is designed for those who have had at least some yoga experience and want to deepen their practice. Yoga is a lifelong learning practice that increases mental focus and physical flexibility. Fridays, 12:00 p.m. -- Vinyasa Flow Int. Yoga -- Instructor: Arleen King-Lovelace Vinyasa yoga is a flow yoga class in which we move from pose to pose with synchronized breath. All levels are welcome, but some prior practice is
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