[Ouwcrew-l] MONDAY

[Goode, Nicholas]

Hi Ladies,

Watch your emails for practice schedule this week.  I will be giving you a tentative practices, which may change based on when we have organized practice.

Try and Lift twice this week (at least once)

Lifting includes:
15min cardio warm up.

Squats, Rhythm Comps., Leg Extensions and curls, bench press and pull  3 Sets of 15 (1st relatively easy, 2nd not easy/not hard, 3rd not hard)

then 3x 50 crunches and 2x 15 Supermans, 2x10 leg lifts

10 min stretching

Monday's Rowing workout
30 min (3min @22, 2min at 26, 1 min at 28) and 15 min Run (not a jog!).   Cool down and stretch

Nick

________________________________________
From: ouwcrew-l-bounces at listserv.ohio.edu [ouwcrew-l-bounces at listserv.ohio.edu] on behalf of Goode, Nicholas [ng359004 at ohio.edu]
Sent: Friday, November 06, 2009 10:11 PM
To: ouwcrew-l at listserv.ohio.edu
Subject: [Ouwcrew-l] 6K RESULTS

Hello Ladies,

I have attached an excel spreadsheet of everyones 6K results so you can see where you stand in relation to your teammates.  Do not be discouraged by your standings.  I have included you weight adjusted time as well and weighted ranking.  This adjustment takes into account basically your weight displacement in a boat.  There is still plenty of training to do and plenty of time to improve your standing/performance, especially if you take winter break training seriously.

Have a good weekend,
Nick