Announcing Military Learn to Row!

Are you in the military and interested in rowing? Come check out Capital Rowing Club’s new military Learn to Row program, and learn alongside other service members.

Read more about the Learn to Row program, and register here.

This Learn to Row class is for Active Duty US Military ONLY. 
Session 1 class dates: May 12, 19, 20, June 2, 9, 10, 17, 23, 24, 30, July 1
Classes meet on Saturday and Sundays from 2:00 to 5:00 p.m. For all ages 18 and up

Novices will learn:

  1. Basics of the rowing stroke
  2. Fundamental rowing topics such as ratio and timing
  3. Practice rowing together as a “crew”
  4. Gain familiarity with challenging rowing-based workouts and physiology
  5. Introduction to training and racing
  6. Boat safety in addition to learning the parts of rowing boats and oars and how to handle them.
  7. Introduction to equipment terminology and care

Class attire should be close fitting workout clothing and have socks (e.g. spandex bottoms and close fitting tops). No loose-leg material as it may catch in the rolling seats when rowing. Please wear caps or visors and wear sunscreen. For cooler days please make sure you layer.

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 juniors_rep@capitalrowing.org 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 juniors_rep@capitalrowing.org 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.

IMPORTANT INFO ABOUT THE BOATHOUSE:

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.

#GivingTuesday — Support Capital today!

Today, we need you to help us reach our $6,000 #GivingTuesday goal!

Donate online now at CRC #GivingTuesday Donation Page to support Capital Rowing this #GivingTuesday.

Thanks to the generosity of two lead supporters, your donation will be matched dollar for dollar, up to $3,000!  If you can be part of donating $3,000 through our Giving Tuesday page, with that 50% match, we will hit our goal with no problem!

Please, help us continue providing quality-rowing opportunities to everyone in our nations capital.  As our matching gift donor, Michael Brown said it best,

“No matter where life might take you, Capital will always be your home rowing club.  Capital is a club where you will always be welcome to row and will never be a stranger.  Please consider a donation to help Capital continue to thrive.”