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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!
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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!
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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).

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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.