[Ouwcrew-l] Tuesday

[Goode, Nicholas]

Ladies tomorrows practice is a lifting practice (See old email or below).  Pair up so you can have spotters when possible.  Be Safe. Also the earlier you can do this the better, so that the weight room isn't full of Tools getting their swell on (lol).


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: Sunday, November 08, 2009 10:31 PM
To: ouwcrew-l at listserv.ohio.edu
Subject: [Ouwcrew-l] MONDAY

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

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