[Ouwcrew-l] First Week of Winter Workouts

[Goode, Nicholas]

Girls,
Carly just told me an interesting idea for those of you that are in areas that have multiple gyms.  Because of the Holidays, alot of gyms are doing week free trial memberships.  So work the system, go to a couple and workout for free all break one after another.
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: Saturday, November 28, 2009 4:44 PM
To: ouwcrew-l at listserv.ohio.edu
Cc: Arnold, Patricia
Subject: [Ouwcrew-l] First Week of Winter Workouts

Hello Girls,

Here is the first week of workouts.  I wanted to just remind you of a couple things.

I want you ALL to keep a workout log of what you are doing over break to stay in shape.  This can be a cheap steno pad or notebook, or even an excel or word document.  When we get back I am going to expect to see this log when we get back (an electronic document might be nice but not required).

I know you are all probably busy over break but most of the workouts are not longer than an 1 hour.  You are free to play with which days are your break days, but try and keep the order of the workouts the same.  In the document I have only put rowing workouts but use your judgement to mimic these workouts if you use a different machine.  You all know ho you feel when you do these kind of workouts.  Spinning and eliptical machines are good replacements for the Steady State workouts.  Remember that Rowing is always better than something else.

When you are doing the lifting sessions remember to take these serious.  Remember to breath out on the "lifting" phase and in on the recovery phase.  Take the recovery slower than the lift phase.  The lifting phase should be an "explosive" movement.  Remember that we are trying to develope power not just strength.

To those of you that are working out with another team, feel free to do there workouts, but remember that we are training to a 6K in the winter and it is still a good idea to do some longer pieces instead of working on sprinting this early.

Also, remember to watch what you are eating.  It is easy to over-indulge over the holiday.  Make good healthy choices and stay on top of your fitness.

Hope your break is going well,

Nick