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.

The Picnic!

A few rowers getting ready for summer... What did you do today?

Three brave people went swimming in the Hillsborough River...

All The Info From the Coaches

Coach Mosley should have sent out all the following info in an email...

Summer Break is almost here and we have all our summer activities updated on the website!  

While the camps have set start and end dates, please registers and note if other summer plans conflict and we can prorate the fees.  

FOR MIDDLE SCHOOL STUDENTS

***Learn to Row Camps & Experienced Middle School Camps (Level 1)

Our recruitment is 99% word of mouth, so please share info on our LTR Camps with your friends & family.  I've attached flyers and details on these camps.  As usual, there is no experience needed for our Learn to Row Camps.  New this year, our Level 1 Clinic is for any middle school athletes that have already completed a learn to row in the past.  Level 1 will be much faster pace than in the past for our growing group of experienced middle school athletes.  Register at:http://www.planthighrowing.com/programs/summer-camps/

For those that have already registered, confirmation emails will be sent out this weekend with more details.  

FOR HIGH SCHOOL STUDENTS

For our team to continue to be great, each athlete must do their part by staying in shape, or even making gains over summer.  I have attached the sample workouts from last year for great ideas on intensity and volume for summer training.  

***Competitive High School Camps (Level 2 & 3)

Both Camps will have the option to race at Halifax Regatta on July 26th in Daytona.  

Athletes will get to row/race in big boats and small boats, both sweep and sculling. 

Level 2 is for rising sophomores who raced in 2014.

Level 3 is for experienced High School athletes (raced Varsity in Spring 2014).   

Register at: http://www.planthighrowing.com/programs/summer-camps/

***OPEN ERG/Sculling

The boathouse will be open for erging and supervised sculling throughout the summer.  Schedules can be found at: http://www.planthighrowing.com/regattas-events/practice-calendar/

To attend, athletes need to Register for their sculling or erg spot at: http://www.signupgenius.com/go/70a0a44a9a92f4-open

***LTR Volunteer Hours

To make our Learn To Row camps run smoothly, we need experienced rowers to volunteer!  Please let us know which session you plan to attend at:http://www.signupgenius.com/go/70a0a44a9a92f4-open

Stop by the Plant High Guidance Office to get an approval sheet for your volunteer hours so you can get credit this summer!

***Two Weight Lifting Options for PHRA Athletes! - Try to Register by Monday June 9th.  

Separate from PHRA hosted activities, two local gyms have set up training options for our athletes.  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 Tampa Bay summer weights registration: https://cfhydepark.sites.zenplanner.com/sign-up-now.cfm

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

Cross Fit Waiver and Sign Up Update

If you were having trouble downloading the waiver or accessing the link to sign up for the Cross Fit Tampa Bay program, both have been uploaded to the Plant High Crew Facebook page. Please try and sign up before June 8th. If you can't download the waiver or sign up via Facebook, you can email Audrey (audreyclairev@verizon.net) who will send it to you. The first day is Monday, June 9th and the times for the training sessions are 3pm-4pm and 8:30pm-9:30pm. Hope to see you all there!

End of School Picnic!

Right after exams on Thursday, bring your friends to Curtis Hixon Park in downtown for a picnic. This is a low key event and everyone is invited! Bring food or don't, there are plenty of places to eat in downtown. Come hangout with friends and teammates, take cute pictures, play frisbee, whatever. We hope to see you there.

Squad Teams

The Squads were created to inspire both team spirited competition and support for each other during summer training. As a team, it is important that we take responsibility, not just for ourselves, but for each other if we want to reach our goal of accelerated team speed next year. Each Squad's "lineup" was purposefully made to ensure that no one Squad was "stacked" so  to make the competition to see which Squad can train the best over the summer is fair. Each member should feel they need to pull their weight, as we would in the boat at practice. The Squads are not meant to be rigid structure of who you work out or train with, in fact it is encouraged that you workout and train with as many of our teammates as you can. Try and reach out to everyone in your squad as best you can over the summer to strengthen our team's bonds!

MADI AUSTRICH                AUDREY VELANOVICH       LAURA M
Maria Romero                          Olivia Taylor                              Virginia Taylor
Alexis Hedge                           Ryan McNulty                              Korie Large
Jade Ganter                              Catherine Migliore                      Alexis Farmen
Brittiney Haydak                      Lauren Lehner                              Sarah Savage
Jess Dominici                           Zoe Antinori                                Brooke Morrill

DARRION WILLIAMS      HANNAH ARCHER                 RACHAEL B
Kinley Brackins                      Olivia Fiss                                   Jordyn Jarmon
Jordan Smith                           Anna Ritzi                                    Tesa Aguilar
Laney Bussinah                      Alaina McCumber                        Amanda Pombar
Anna Spencer                         Allie Hendry                                 Ryann Koehler
Elie Rosenkranz                     Melissa Jassir                               Olivia Clark

KIANNA MERK                  ELIE RONNESTAD                BECCA STAPP
Sophie Pattinson                    Maddie Ringewald                    Caroline Norton
Olivia Morris                        Olyanna Koniszczuk                    Gilly Minnehan
Kristi Stari                             Hannah Pavliga                         Wint Thazin
Anna Perfit                             Hayley Meyer                             Haley Smith
Theresa Grandoff                   Jackie Lippincott                         Toria Fidler
                                                                                                 

Kicking off Summer

Hey everyone! Summer is finally here and in the words of this spring's Junior 8, "Rigga, we made it." This blog is going to be used to publish information and dates about workouts, team fun days, updates on the squads workouts, workout ideas/options and other general women's team stuff. If you are interested in the Cross Fit training Program all the info and sign up stuff is to the right. Sign up for the first session BEFORE JUNE 9TH. The second session starts July 9th, but feel free to do both. Captain contact information can be found on the right as well. Please text or call us if you have an comments, questions, or concerns.

Let's start off next season strong by training hard over the summer and pushing ourselves to our greatest potentional!