Practice Schedule for February 2/24-3/1

The last week of winter training has arrived! Our goal this week is to get prepared to jump into full training volume on March 3rd. There are several components to this process:

1. Physically: We will not be on the ergs this week, but that doesn't mean we can't continue our training for the spring season. We have been working out 2-3 days a week for the past several weeks, but the training volume will increase to 5-6 days a week starting in March. Take this week as a transition. In addition to the 3 scheduled practices, get in 1 or 2 addition workouts on your own. There are some workout options listed at the bottom of this pot.

2. Academics: We will be knee deep in racing in a few short weeks. This is the time to get ahead in your classes, solidify your study schedules, and communicate with teachers about potential conflicts with crew. If you are worried about juggling your studies with your training, please don't hesitate to email me so we can make sure you're starting off the season on the right foot.

3. Team-bonding: This is our last week on land together, and a result a very important time to get to know each other. Varsity, make an effort to get to know our newest team members and share some of your experiences rowing for NDA. Novices, don't be afraid to introduce yourself to your new teammates and ask them any questions you might have about life as an NDA rower. 

4. Mentally: The next couple of weeks represent a transition from the "off season" to our competitive phase. Our training efforts will reflect this, as should our focus.  Check in with your goals enjoy your extra free-time this week, spend time with friends and family or focus on other the things that take the back seat during crew season.

Practice Schedule (Varsity & Novice)

Monday: (Captain's Practice) 3:15-4:30pm @ fitness center
Tuesday: 3:15pm -4:30pm @ Dance studio
Wednesday: Optional workout #1
Thursday: (Captain's Practice) 3:15pm - 4:30pm @ fitness center
Friday: Off
Saturday:Optional workout #2
Sunday: Off

Optional workout #1:

45-60 minutes of easy effort cardio (erging, running, biking, snow shoveling, stairs, etc).
Light Stretching 

 Optional workout #2:
30-45 minutes of steady cardio. 

Body Circuit: Complete  2 sets (15 seconds rest between exercise, 3 minutes between sets)
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

Light Stretching 

Spirit Gear is Here!

The online store for spirit wear is now open! Please open the link below to begin shopping.

 

https://ndacademy.boathousegear.com/ 

The store is open for only two weeks so shop early and often. Please remember that we have minimums (6 outerwear and 12 training gear) so if you think you might need it, buy it! Also, all of our proceeds are being donated to the Friends of NDA Crew fund so your purchases contribute to our fundraising efforts for the team.

I am looking into other novelty items and warmer weather options (vests) to be offered later in the season. Please let me know if there is anything in particular you may want to have as a memento.

Be ready to wear the colors-the first Manny Flick is less than one month away!

 

Thank you for your support of NDA crew.

 

Carolyn Zack

 

Practice Schedule for 2/17-2/21

I hope you are all enjoying your long weekend and are finding some time to stay active despite the winter weather. Below is the tentative practice schedule for this week. Novices are welcome and encouraged to attend practice on Monday and Thursday.

Monday: 3:15-4:30pm @ Notre Dame (We will meet outside the fitness center)
Tuesday: (Varsity only) 3:25-5:15pm @ Rowzone
Wednesday: (Varsity only)3:25-5:15pm @ Rowzone
Thursday: 3:15-4:30pm @ Notre Dame
Friday: Off

Be prepared to run outside on Monday and Thursday.

Please email me if you have any conflicts with practice this week. We will be at Vesper starting March 3rd so this week and next are the time to get your assignments, doctors appointments, and other commitments out of the way!

Believe it or not, we will be shoving off these docks in two short weeks! 

Keep up the good work and stay focused on our goals!

Monday Workout and Announcements

Anybody who needs to be measured for a uni or a splash jacket please do so from 2:45pm-3:30pm in the Cafeteria. Mrs. Mordy will be there making measurements so make sure you stop by before heading to the fitness center to get your work out in!

Monday's workout is below. If you're available after school please complete the workout with your teammates in the fitness center. If you've got a conflict, make sure you get the work in on your own time.

Cardio: 30-45 minutes of easy cardio (running, erging, biking, elliptical)
Body Circuit: Complete two sets (15 seconds rest between exercise, 3 minutes between sets)
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

Tuesday practice: Varsity only 3:25pm-5:15pm @ Rowzone

Stay warm!

Practice Schedule Update - February 7th

Due to the power outages and road closures practice is canceled for Friday February 7th. Since less then half the team is available for Saturday practice we will defer to next week to resume training together. The weekend workouts will be posted on the blog by Friday afternoon, please make your best effort to complete them.

Below is the practice schedule for the week of February 10th-16th.  Fingers crossed for fair weather!

Monday: Captain's practice*
Tuesday: Varsity Only: 3:25-5:15pm @ Rowzone
Wednesday: Varsity Only: 3:25 -5:15@ Rowzone
Thursday: Varsity & Novice: 3:15-4:30 @ Notre Dame
Friday: Varsity Only: 3:25 - 5:15 @ Rowzone
Saturday: TBD

*Optional after school practice led by team captains in the Notre Dame fitness center. Novices are welcome but not required to attend. Varsity rowers are strongly encouraged to attend but may complete the workout on their own time if they have a conflict.

Stay safe and get ready to jump in with full force next week!

email with any questions. 

Practice Cancelled - Thursday February 6th

Practice is cancelled today due to the school closing and power outages. Please complete the following workout for Thursday.

Cardio: 2x20' of easy to medium intensity cardio

AB circuit: (45" on 15" off.) x 2

• Crunches
• Alternating Crunches
• Russian Twists
• Scullers
• Leg Raises 
• 2 x 30" V Sits

Varsity will practice Friday February 7th 3:30-5:15pm @ Rowzone. If you need to be measured for a uni please do so as quickly as possible after school and then make your way to the erg room.

If you have a conflict on Friday please let me know via email or text as soon as possible.

Check the facebook group for a poll regarding Saturday practice availability.

Racing season will be here before we know it! Keep up the good work and stay tuned for practice updates.

Parent Meeting scheduled for Feb 6th is CANCELED - See below for information on uni orders

Parent Meeting tonight is canceled.

Any novice or transfer rower who has not yet been measured for a Uni must be measured tomorrow after school.  Mrs. Mordy will be measuring you and the orders will be placed this weekend.  If you are not measured you will not have a Uni in time for your first regatta!

Mrs. Mordy is also placing an order for splash jackets, which are optional and a parent expense, but most of the rowers have them and use them on the colder practice days.  You or your parents must email Mrs. Mordy ASAP at rlmordy@comcast.net if you would like to order one; measurements will also be takentomorrow after school.

Wednesday: Snow Day Workout

The weather sure is giving us a run for our money this winter training! As I mentioned yesterday, just because we aren't able to workout together doesn't mean that we have to lose a training day. Please complete the following workout on your own time:

30 minutes of easy effort cardio (erging, running, biking, snow shoveling, stairs, etc). 

Body Circuit: Complete two sets (15 seconds rest between exercise, 3 minutes between sets)
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

Thursday: Novice and Varsity will practice together from 3:15pm-4:30pm. Please meet at the dance studio and be prepared to run outside.

Practice Schedule February 3rd-8th

Below is the practice schedule for February 3rd - February 8th.  Please email me at anniebowler@gmail.com if you will not be in attendance for practice.

Monday Feb 3rd: No Practice: School Closed
Tuesday Feb 4th: (Varsity ONLY) 3:25-5:15pm @ Rowzone
Wednesday Feb 5th: (Varsity ONLY) 3:25-5:15pm @ Rowzone
Thursday Feb 6th: (Varsity & Novice) 3:15-4:30pm @ Notre Dame (Launfal)*
Friday Feb 7th: OFF
Saturday Feb 8th: TBD
Sunday Feb 9th: OFF 

*Be prepared to run outside (i.e. bring warm clothes and running shoes)

The winter weather can close the schools but it can't slow us down! There are plenty of workouts that can be done in doors without any fancy equipment.  Take 20 minutes today to get moving: yoga, stairs, body circuits, crunches, wall sits, all are good options to get the blood flowing on a lazy snow day. Better yet, grab a shovel and go to work clearing out your driveway; you're parents will appreciate it AND you'll get your heart rate up!

Stay warm! 

TED Talk by Olympic Medalist Adam Kreek.