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Winter Training

Rock Creek Rowing Winter Training Program
 

Registration for Winter Training 2020-2021 is now open!

Rowers of all skill levels are welcome.

Want to stay fit, keep motivated, and have fun while waiting for the 2021 Rowing season to begin?


Join RCR's Winter Training program!  Men's and women's group programs are open to club members and others who share similar fitness goals.  Our Winter Training is a comprehensive strength and aerobic training program including erging, weights and body circuits.  Coach Lisa Dorn provides workouts and helps rowers improve technique, set goals and increase rowing fitness.

Covid changes everything and RCR is responding with a safe winter workout plan.  Instead of our usual  winter conditioning program together at Georgetown University’s Yates Field House gym, for the 2020-2021 winter we have workouts coached via zoom using an erg if you have one, your own body weight and other weights - even if they are homemade from jugs, books, etc.

Zoom:

  • Days: Monday, Tuesday, Thursday, Friday mornings with Wednesday workouts provided to do on your own. 
  • Time: 6:30 - 7:45 am includes warmup, workout, cool down and stretching . 
  • Coach: Zoom is coached by Lisa Dorn who will provide periodic feedback and provide a tracking system for you to input results and track progress.
  • Activity: Generally each week has 3 erg workouts and 2 strength workouts.  Erg (35-45 minutes) if you have an erg, plus alternatives with cardio, core, weights.  Includes basic info to 'translate' the erg workouts to other formats for those who don't erg. 
  • Races:  3 to 4 virtual races.  Races/Dates TBD.  (Added cost per race since virtual races may be through USRowing or another entity which charges a fee).
  • Fee: Zoom participation $105/month.  Contracts are month to month.  Participants are not required to commit to all 5 months, Nov to March.  No partial months or discounts for say,  2 days/week.
  • Registration logistics:
    • Sign up for all 5 months ($525), Monday Nov 2 to Wednesday March 31, or
    • only those months you are available to participate. Fee @ $105/month pre-paid by COB October 31 or
    • monthly as you decide your availability and pay by the 26th of the month for the  following month (Nov 26 for Dec’s zoom workouts, or by Dec 26, Jan 26, Feb 26 for Jan, Feb and March zoom workouts respectively).

Offline alternative to zoom:  

  • Offline participation $25/month with no access to group zoom workouts.
  • Activity: Access list of workouts at the end of each week, including basic info to 'translate' the erg workouts to other formats for those who don't erg. 
  • Registration logistics: 
    • Only available on a month by month basis, sign up by Oct 31 for November or by COB on the 26th of the previous month (Nov 26 for December’s offline workouts, or by Dec 26, Jan 26, Feb 26 for Jan, Feb, and March offline participation).
    • Offline alternative is not payable for all 5 months ahead of time.

Holiday Date Exceptions: No zoom or offline workouts on holidays such as Nov 26 & 27, Dec 25 and Jan 1.  Additional weekday holidays Jan 18, 20 and Feb 15 TBD.

Checklist:

1. Register for Rock Creek's Winter Training <== register here!

2. Sign your US Rowing waiver online. To sign go to https://membership.usrowing.org. If you're not already a member, you will be required to join USRowing as either a "basic" (less than $10) or "championship" ($65) member. Follow the instructions to sign your waiver and update your profile information. You may be asked to provide Rock Creek Rowing's club code. If so, it is LEJ9X.   

After signing your waiver online, note your USRowing membership number for future reference...you may have already entered it in the Rower Information section when you registered for Rock Creek's winter program.  Ensure that RCR's Winter Training coordinator knows your membership number and can therefore find your waiver online.

US Rowing waivers are valid for 1 year from date of signing.  Please ensure your waiver is valid through the end of Winter Training, through April 2021. 

Be aware that USRowing has been using the waiver process to educate people about safety by requiring everyone to answer a few safety questions. Answer them as best you can; however, if you're wrong, you'll still be able to join.

Email us for more information and/or to be notified when registration opens. 

We look forward to another successful winter training program!

 

2020-2021 Winter Training Registration