CARP excels at Erg Sprints / World Rowing Para Indoor Championships!

Capital Adaptive (CARP) had a great day at the 2018 World Indoor Rowing Championships. Shannon and Kenny won bronze medals and all 6 rowers who raced achieved personal bests! Shannon bested his PR by 15 seconds, Charlie by 18 seconds for year 2018/2 seconds faster than last year, Kenny by 1.6 seconds, Dan by 6 seconds, this was Louisa’s first competitive 1k and she beat her goal split by 1:12. Sherman by 52 seconds.

Way to go team and special thanks to Michele, Coach Brandon, Coach Susie, and our volunteers for helping to make it all happen (and of course Meagan!). Go CARP!

Concept2 Virtual Team Challenge!

The Concept 2 Virtual Team Challenge is on!  –   Will you erg for Capital in January?
Capital Rowing Club will participate again this year in the Concept 2 Virtual Team Challenge.  TEAMS erg as many meters as they can collectively for the month of January.  (between 12:00 a.m. January 1 and 11:59 p.m. January 31).    Log your meters in your Concept 2 online logbook (free) and then watch the meters accumulate.   This will be Capital’s EIGHTH year of participation in the Challenge.  Let’s make it a good one!
If you’re new to Concept2, you will need to do 3 things:   (previous participants skip to #3)
 1.  Register for a Log book.  Go to the Concept 2 site and Click the ‘LOG’ tab.  Click Register under New Users and follow the directions.]
2.  Join the Capital Rowing Club team.  Click on the Teams tab.  In the Join a Team section, click Choose A Team and select our team, ‘Capital Rowing Club
All participants (new and previous) need to join the 2018 challenge (before Dec 30 if possible):
3.  Join the Virtual Team Challenge.  From the Team tab, click “Join Team Challenge in lower right corner.  When it says “You are signed up for this event’  you’re good to go.
Everyone – Notes from your Captain:   If you’d like to receive emails (stats, updates, encouragement) from your team captains, you must set that in your User Profile preferences.  Click your profile image – far upper right corner.  Click ‘edit profile’,  Contact preferences,  and check the last box in the set of options     “Receive mass emails from your team captain”.
Final instruction:  ERG all during the month of January and enter all of your meters into your online logbook!
So sign up and get ready to erg at midnight Dec 31!  (what’s that you say? …Party?  You aren’t going to be erging?  Are you crazy?)
Lisa and I will cheer you on via C2 email and postings.  Do not delay!  Teams around the World will be looking for Capital again this year – we will not disappoint.
Let’s GO CAPITAL!    Let’s crush this Challenge!  Everybody in!
Aren’t you glad it’s January?  Oh those darling ergs!  Just can’t wait!

Learn to Erg Winter 2018


Capital Rowing Club is pleased to announce the dates of it’s 2018 Indoor Learn to Row Program. There will be 2 sessions (see dates below). Each session will consist of  8- 90 minute classes. Classes are on Saturday from 2:30-4:00 pm and on Sunday from 12:30-2:00 pm– (please note the different start times) for 4 weeks. When you sign up for a session it is recommended you come to all 8 classes. Each class builds from technique you learn in the previous class-we understand you may miss one or two classes. A session is $150.
  • Session I class dates are January 6, 7, 20, 21, 27, 28, February 3 and 4. (Note there is no class MLK weekend)
  • Session II class dates are February 10, 11, 24, 25, March 3, 4, 10, and 11. (Note there is no class President’s weekend)
This program is intended to be an introduction to the sport of rowing. The class uses indoor rowing machines, and does not include ‘on the water’ rowing. Students will learn proper stroke technique and rhythm, increase muscular strength, stamina and mobility while perfecting your form.
Graduates will be welcome to join ‘on the water’ groups in the spring of 2018 at a discount.
No previous experience is needed and all levels of fitness welcome. Each class is limited to 18 students, which allows for personal interaction with coaches, volunteers and other novices. Ages 12 and up.


To sign up please click here. When you sign up the receipt will only show the first day of class but please note you are signing up for the entire session (all 8 classes).

Juniors Winter Tryouts!

Are you in 8th-12th grade (or know someone who is?)? Capital Juniors is holding tryouts the first week in January!

Build excellence through camaraderie, fitness, dedication, and community stewardship.

  • Where: Anacostia Community Boathouse
  • When: January 8-12, 2018 (Monday, Tuesday, Thursday, Friday), 4:30-6:30pm
  • Grades 8-12
  • Beginners Welcome!
  • Scholarships Available

Contact for more information.

Winter training will include a combination of erg workouts as well as strength and body weight routines, calisthenics, and other cardio activities. Like rowing on the water, the erg workouts will help you retain your muscle memory and rowing technique. And they will also help you transition from the longer head-race-style rows of fall season to the shorter sprint-style rows of sprint season. The erg workouts will be hard, but a lot of fun! Think: relay races! Think: Taylor Swift sing-alongs! Think: Mulan watch-alongs!
The other workouts will mostly feature body weights, which is a great way to develop your power, especially your core strength, which is so crucial for the sprint races. These workouts are a great way to challenge yourself and push your limits. At the beginning of winter training, you might be able to do 5 push-ups. At the end of winter training, you might be able to 10, or more. See what you can achieve!
Another aspect of winter training, and maybe the most important one is the camaraderie developed over 8 weeks of hard work. It’s things like competing together in races and working out together in winter training that make a team cohesive. It’s why professional teams like the Nats and Redskins and Caps do some sort of off-season training together. Without it, they would lose momentum and solidarity.
Contact for more information.

Winter Erging 2017-2018

Winter training starts this week. We will be doing winter training like we did last year. Please read the entire post for how it works, how to pay, how to sign up for class, and who is coaching.

You can pay for 1, 2, or 3 sessions per week or unlimited sessions each week (meaning you can go to all 5 erging sessions each week).

Price for the entire winter season:
  • Once a week $75
  • Twice a week $150
  • Three times a week $225
  • Unlimited $337.50

How it works: Go into your mind body account. Choose the number of sessions you want to erg each week and pay.

Once you have paid….Each week sign up for the class you want to go to on mind body by using this link- You must pay before you can sign up. We are asking that you sign up to give folks an idea how many people have signed up for that class on that day. Remember there are only 23 ergs. If more than 23 people show up then you will likely do some erging and some circuit training. If you sign up for class but decide to not come just cancel before class starts so you can sing up for another day that week.
Several of the coaches are recommending heart rate monitors for their class, compatible chest belts are here.

The Schedule and Start Dates-notice that some coaches do not start next week:


6:00-7:25 pm Monday- Bob R Start November 27
Bob’s session will focus on developing a strong fitness base for the spring season while reinforcing solid stroke fundamentals.  Sessions will include a short warm-up and 50-60 minutes of rowing at various intensities.  Great opportunity to log meters for the C2 Holiday and January Viertual Team Challenges.
6-6:55 am Wednesday- Zoe–Start November 29
Wednesday classes will be interval-focused. We will start out focusing on Anaerobic Threshold to complement the other base-building days, and towards spring will transition to sprint intervals. I recommend creating a log book of the splits you pull for similar workouts (there will be repeats) so you can see your progress over the months and race against yourself.

7:30-8:55 pm Wednesday- Abigail–Start November 30
The Wednesday classes will be focused on two goals: (1) Preparing for Mid-Atlantic Erg Sprints; and (2) Preparing for spring season erg tests. The classes will be a combination of sprint and cardio work that is designed to prepare you for sprints (2k) and longer pieces (5k, 6k, 30 minutes). Heart rate monitors will be highly recommended.

6-6:55 am Thursday- Guennadi–Starts on December 7th
Thursday sessions will be a 2 x 20 min row, alternating steady state with technique drills. Intensity will vary from 70 to 80% of one’s max heart rate. Therefore, having a heart rate monitor would be helpful. For those who will have time, each session will end with one core circuit consisting of seven stations. Core circuit will take approximately 15 minutes.

1:00-2:25 pm Saturday- with a variety of coaches–Starts on December 2nd (Coach Bob will be at the first class)
Saturday sessions will be endurance focused. The class will have rotating coaches so you can experience the best of all Capital’s coaches.


Due to the extensive, expensive cold weather damage over the years, the bathrooms and showers will be locked and drained of water by once the weather turns freezing. The pipes have burst in previous years and it’s simply unsustainable to keep them operating in the freezing weather. The port-a-potties in the parking lot are still available. Please remember to  bring your own water from home.