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WORKOUTS

**As of February 14th, I have finally come up with my schedule for workouts. For those who can not attend Steph's practices on Mondays and Wednesdays, I will be coaching Tuesdays and Thursdays. I would like to help rowers get out ASAP, so although I will officially begin on February 22nd, if I hear a response from somebody wishing to start sooner, I will. I am just holding off a week until some people can find out about the practices. So e-mail me windsorcrew@cogeco.ca if you want me to come out on either February the 15th, or February the 17th. I will confirm these dates with anyone interested. You can find me at the St. Denis Centre at 6:30am, and I will be at the entrance to the old gym. Around 6:40, I will move to the field house (the indoor track) to begin workout.**

Please use this page to determine your own workouts when a specific workout is not provided to you by Steph and Brandon.

Consider your strong points or weak points on an erg. Do your muscled burn or do you get out of breath by the end? (I know both happen to an extent, but think about which one is your bigger weaknessl.) If you are not sure what an erg is, please check out the Ergometer page.

If you are running out of breath, then your mission is to work on cardio without ignoring other training completely. I expect your workouts to have a good ten minutes of stretching, 2 - 3 sets of callisthenics, and a cool down. On top of these daily activities, I want every other day to also involve weights. After weights you should go for a short run. As for the days when you don't do weights, I want you to do a longer run.

If your muscles burn more than your lungs hurt, then you will need to focus more on strength building. This means do the daily routine of stretching, 2 - 3 sets of callisthenics and have a good cool down, then focus a bit more on weights.

*Everybody should also do their best to get on an erg for at least 20 minutes, twice a week. It is difficult since there is only one erg available, but please try your best since there will be erg tests throughout the winter. You may have to return to the gym at a different time to do the ergs.*

**Lastly, Steph and I will be holding workouts on Mondays and Wednesdays starting on January 17th, 6:30 am at the St. Denis Centre. Steph will also hold an additional session on Fridays at the same time. Please let me know by contacting Windsor Crew at our e-mail address if you will be a new attendee so that I know how many members we are expecting.**