Spots Open for the Halifax Regatta

Hey everyone! Hope summer and training is going well. For those who haven't had the chance to come to varsity camp or are interested in going to the Halifax Regatta this Saturday the 26th to race, there are spots open that we need to be filled to complete the following entire lineups:

• Women's Jr. 4+
• Women's 2x
• Women's Junior 4x
• Mixed Jr. 8
• Mixed novice 4+

The Halifax is going to be a really fun, really chill regatta with lots of opportunities to earn medals (each heat is awarded its own 1st, 2nd, and 3rd place medal, it's not based on over all times). It's a great way to get a taste for a different kind of racing environment. Oh and did I mention it's a 1k? And it's really close to Daytona Beach (post-regatta beach trip).

If you are interested or know anyone who would be interested and able to go, please contact any of the captains or the coaches ASAP. Below is a picture of the Youth All Points trophy, what's one more to our trophy case?  

Suggested Summer Workout Log

For those who asked and all those who need help creating day by day structured workouts, below is an attachment of last year's workout log. Each day has Gold, Silver, and Bronze workouts. Choose the medal you want to earn!!!! Hope everyone's summer is awesome!


https://www.dropbox.com/s/vsk2568fzii8hx8/Summer%20Training%20Plan%202013.pdf

Weight Lifting Options for PHRA Athletes!

Separate from boathouse activities, two local gyms have set up training options for us.  All of the dates, pricing, and location info can be found at the links below. 

 

1) Vitality Fitness summer weights registration: http://bit.ly/1pa25W2

2) CrossFit summer weights registration:  https://cfhydepark.sites.zenplanner.com/sign-up-now.cfm

CrossFit Requires this waiver: http://bit.ly/1hfHWha

Weight training is very important over the summer! Building muscle with proper training will help make us stronger and faster. If you are not lifting on your own, we highly suggest one of these programs. 

Vitality, LTR, and MAN HUNT

VITALITY- For all of you guys who are interested in doing the Vitality Training Program, here's a reminder that it starts TOMORRW (Tuesday June 17th) at 1:00pm. Information, sign up, and directions can be found on the official Plant High Rowing website. It's a really good workout and will help you learn how to strengthen and train yourself with weights, circuits, and core. Try it out!

CROSS FIT- This is another great option to try out for training purposes this summer. Similar to Vitality, it focuses on strengthening important muscle groups utilized in rowing. There are still plenty of spots available!

LTR- Learn to Row Camps started today and the rest of the week, volunteer sign up is still open!!! Come help us train our future generation of hella fast rowers! (WORLD DOMINATION)

MAN HUNT - Tomorrow (Tuesday June 17th) there will be a team Man Hunt tournament at Swann Circle park starting at 5pm. We are planning on ordering pizza, so please bring $5 if you would like to have pizza. There will be other games and challenges we'll be doing like capture the flag, Frisbee, etc. Bring hammocks, picnic stuff, and snacks if you like. Get your hunt on!

As always, contact any of the captains or your squad leaders if you have questions, comments, or concerns about anything going on. We hope everyone is having a wonderful summer!!!!

This Is How We Zumba

We had a great couple hours of dancing and laughing while zumba-ing. It was a super fun workout! Here's everyone who zumba-ed... Caroline, Anna, Catherine, Gilly, Alexis, Audrey, Laura, Alex, Nicholas and Anthony. 

First Week of Summer Update

CROSS FIT- Shout out to all the girls who tried out the first session of Cross Fit on Monday, both the afternoon and evening sessions (Darrion, Laura, Allie, Lauren, Hannah, Audrey, and Laney). We got a good taste of what the workouts are going to be and how they are going to benefit us, especially in rowing. The exercises the trainers worked us through mimic the movement and strain our muscles go through when we row and take strokes and strengthens them.  We really encourage you guys to come and try it and get SWOLE with us! It's not too late to sign up and fill out the waiver.

SQUAD TEAMS- Make sure you guys try and contact your Squad Team members and come up with a name/theme for your squad. We will use them for big group activities and competitions.

ZOOMBA- This Thursday is our team zoomba workout day. Come dance with us! Swimming will be open for afterwards. See older post for time and location details.

Hope everyone's summer is starting off great!

JUST DANCE

So you think you can dance? Even if you think not, it's still a great workout! Join us this Thursday (6/12/14) for a Zoomba workout dance party (that's free!!!!) at Audrey's house (5124 West Neptune Way). It starts at 1:00pm and will go on until I (Audrey) kick you out of my house. We'll zoomba 'til it hurts and then go swimming in the back yard pool. Feel free to bring snacks and you can comment song suggestions for the playlist. Contact Audrey for directions or any other questions.