Hello Novices!

Welcome to the crew team!

I enjoyed meeting some of you the other day and look forward to meeting the rest of you soon.

Our practice schedule will be shifting around a bit over the next couple of weeks as we work to accommodate the colder then usual temperatures and our limited access to practice space on campus. The most up to date information about practice can be found on the team blog, or by sending me an email at anniebowler@gmail.com.

Due to these logistical constraints we will be canceling practice for Wednesday and Friday of this week. We will resume on Monday February 3rd at 3:15pm for a meeting and short practice and will integrate with the varsity group later in the week. Please continue to check the blog for updates to the schedule!

Feel free the email me with questions and check out this World's race for a preview of the fun to come! http://livemanager.eurovision.edgesuite.net/fisa/site/index.html?video_id=12529

Monday January 27th Practice Information

Novice practice begins Monday January 27th at 3:15pm. We will plan to meet at Launfal unless otherwise specified - Please come dressed to practice (gym clothes and sneakers) and wear sweatpants/jackets as the building is not well insulated. We will be finished by 4:30pm. If you are a novice who cannot attend practice tomorrow, please let me know as soon as possible via email. (anniebowler@gmail.com)

Varsity rowers will have a "captains practice", you will need to complete 40 minute of cardio (running, biking, erging, or elliptical) with an effort level consistant with a steady state erg piece (work up a sweat but keep the intensity level low). Additionally you will need to complete the body circuit listed below. Preferably you will all complete the workout together, but if you have conflicts (student counsel, personal trainer, etc) then it is okay for you to do it on your own time.  If you're doing a winter sport, you can disregard the workout and stick to your regular practice schedule.

Cardio: 40 minutes continuous movement
Body Circuit: (15 seconds rest between exercise)
20 Jumpies
20 Body Squats (this is essentially a jumpie without the jumping part)
25 Crunches
20 Push-ups (do as many as many "real" ones as you can, and then complete the rest on your knees)
25 High Knees (with your arms bent at a 90 degree angle, jog in place, bringing your knees to your palms)
20 Body Squats
20 Jumpies
25 Scullers
20 Push-ups

The follow people have told me about conflicts this week.

Tuesday: Katherine, Jenny, Erica, Jo
Wednesday: Erica, Jenny, Jo
Friday: Erica, Jenny, Rachel, Jo

If you will be missing practice and you haven't told me yet, please do so asap!

Revised Winter Training Schedule (Weeks 1&2)

The revised practice schedule for the first two weeks of winter training is listed below.  If you haven't done so already please let me know if you have conflicts, otherwise see you Friday!

Week 1: January 23rd - January 26th

Thursday: 30-45min Cardio on your own (run, erg, bike, elliptical, etc) 

Friday: 3:15pm meet at Launfal. We will travel together to Rowzone for a short practice. 

Saturday: 30-45min Cardio on your own

Sunday: Off  

 Week 2: January 27th - February 2nd 

Monday: 3:15-5:15pm @ Launfal (Varsity + Novice)

 

Tuesday: Off

Weds: 3:15-4:30 @ Launfal (Novice)

           3:25-5:15pm @ Rowzone (Varsity)

Thursday: 30-45 min Cardio on your own 

Friday: 3:15-4:30 @ Launfal (Novice)

             3:25-5:15pm @ Rowzone (Varsity)

Saturday: TBD 

Sunday: Off

Practice Canceled - January 22nd

Due to the school closings there will NOT be practice on Wednesday January 22nd.

A revised winter training schedule will be posted this afternoon, please check back for updates.

In the meantime, here is some great racing to keep you entertained on your snow day.
2013 World Championships - W2x Final

Stay warm and be safe.

Practice Canceled - January 21st

Due to the inclement weather practice for Tuesday January 21st is cancelled.

We will begin on Wednesday January 22nd - all returning rowers meet at Launfal at 3:15pm.

Be safe and enjoy the snow!

Tuesday January 21st - Winter Training Schedule - Varsity/JV Only

All returning rowers will meet at Launfal on Tuesday January 21st by 3:10pm to carpool to the Rowzone together. Come ready to practice. We will have a short meeting, head to the erg room, and have a short workout before returning to campus. Novices will begin practice on Monday January 27th at 3pm.

If you have an erg and can fit it in your car, please bring it tomorrow if possible.

If you participate in a winter sport you are not expected to attend winter training but are encouraged to do so if it fits in with your other training. Please let me know if you're in another sport and what your practice schedule is for the duration of your season.

If you have a conflict with practice times for this week and are unable to attend for any reason, please email or text me as soon as possible.  (214)-707-0116 or anniebowler@gmail.com.

Winter Training Overview

I hope you all enjoyed your long weekend and are excited to get to work tomorrow afternoon. Below is the handout you were provided with on Friday night. Please read it over carefully.

Academy of Notre Dame Rowing: Winter Training 2014

January 17, 2014 – February 28^th 2014

“The will to win means nothing without the will to prepare” Juma Ikaanga

Team Goals for the Winter/Spring 2014 Season:

Win medals

Build the team up, recruit more novices, and make an impression on the bigger schools

Like one another

Work really hard

Have the team do well as a whole, and have every boat, at each level, gain recognition for their hard work.

Gain recognition from the school and from competitors

Work together towards our ultimate goals

Have fun!

Foster a positive environment and have a positive attitude about working out and about racing.

Create a program where everyone, regardless of age or ability, feels valued and a part of the team

To draw larger and larger groups of dedicated athletes from NDA and become a program to be feared

Recruit new members and advertise to the school that we are a strong team who works hard

Work together

Become closer

Improve together

Purpose:

The goals listed above summarize the hopes that you and your teammates have for Notre Dame Rowing in 2014. We will continue to reflect and build upon this list, but today the words above are our starting line. In the coming weeks we will gain a better understanding of where we stand in relation to these goals, and what work needs to be done to achieve them. We will build our fitness base through erging, running, and core circuit training and will utilize the winter months to get to know one another and build the respect essential to making boats go fast. Further we will develop individual goals and work to remain intentional and focused at every training session and team meeting. Winter training will be challenging, but it will also be exciting, rewarding and dare I say it: even a little fun!

What to Expect:

It is good to be a little nervous for winter training; it is how you know that you care. That being said there is no reason to be scared. Everything we will do has a purpose. I will work my hardest to ensure that you have a clear understanding of what we hope to gain from each workout. If you do not understand, it is your responsibility to ask. Stay focused on our goals and you will be fine.

Erg Workouts

·       Steady state work: Longer pieces at a low rate will build our base fitness up and allow us to work on biomechanical and technical issues.

·       Pieces: Short, higher intensity pieces will help taper our fitness to the rowing race. We will do similar pieces on several occasions to help you develop goals and see your progress.

·       Testing: We will complete 6k and 2k erg tests. I will give you a list of test dates by the end of the first week of training. You will never be “surprised” or punished by an erg test.

Cross Training & Running

·       Running is the fastest way to get in shape, and all you need to do it are your feet. We will complete team runs around campus and in Fairmount Park.

·       Due to the limited availability of ergs, running and other cross training cardio will be necessary to ensure that everyone gets an adequate workout in.

Body Weight & Core Circuits

·       Body weight and core circuits will build muscle, prevent injury, and fortify proper technique

Stretching & Yoga

·       Flexibility is key to proper rowing form. You will be given a stretching routine and will be expected to follow it before and after each practice.

·       Yoga builds strength and fosters mindfulness and proper breathing techniques that are imperative to competitive racing.

Mental Preparation & Focus

·       Goal setting/assessment

·       Training logs

·       Mindfulness exercises

What is expected of you:

·       Show up. Be on time.

·       Work your hardest.

·       Respect yourself. Respect your teammates. Take pride in your program.  

·       Have a positive attitude (and on the days where that’s a challenge, simply refrain from whining)

Tentative Practice Schedule:

We will be splitting time between Rowzone and Notre Dame. The tentative schedule is listed below. A complete schedule will be posted early next week. Check the blog for any last minute changes.

Rowzone Newtown Square

3608-3610 Chapel Avenue
Newtown Square, PA 19073

Park in rear parking lot and enter through the main entrance (on Chapel Ave). This is a shared space so please be respectful and quiet as you enter.  Come dressed for practice and be ready to start at the listed times.

Varsity: (Beginning Tuesday January 21^st)

Monday: Off /Captain’s Practice

Tuesday: 3:25-5:15pm @ Rowzone - (meet at Launfal after school, we will depart at 3:15 so do your best to be on time).

Wednesday: 3:25-5:15pm @ Rowzone

Thursday: Off/Captain’s Practice

Friday: 3:25-5:15pm @ Rowzone

Saturday: TBD

Sunday: Off

Novices: (Beginning Monday January 27^th)

Monday: 3:15-4:30pm @ Launfal

Tuesday: Off

Wednesday: 3:25-5:15pm @ Rowzone

Thursday: Off

Friday: 3:25-5:15pm @ Rowzone

Saturday: TBD

Sunday: Off

Note about Attendance:

Everyone is expected to attend every practice. We will discuss the protocol for missing practice when we go over the code of conduct as a team on the week of January 27^th. Until then, please let your captains know by 12noon at the latest if you will not be at practice on a given day.