ATTENTION MILSS CREW!!!!

If you haven't checked your email check it now!!!

I am thinking that Thursday morning at 5:30, in fount of Haas, we should leave mills to head out on the water. I need to know by tonight who wants to come. Also, please let me know if you are a Port or a Starboard, and if you are willing to drive people over. We need at least one coxson! Hope to hear from most of you soon.

G

Having an off week

I've been dealing with some "stuff" that has me in a not so great place. I will be working out still on my own, but I can't promise I can make it to all the morning practices with the team. Thanks to everyone who came to the fitness center this morning and did weights.

I'll see ya when I see ya.

-Kate

Abs!

Today we did abs and some work to keep our heart rates up, as lead by Mia and Erin.

In attendance:

Erin

Mia

Imani

Bri

Erika

Kristen

What I've been up to

Soccer ended last Wednesday, and I pretty much took the end of the week/weekend off. I have strength training with Carrie on Mondays and Wednesdays, and I went to the erg practice on Tuesday.

I started my 1 rep max with Carrie yesterday during strength training, and finished that up this morning. Ouch. Guess I'll start with week 1 weights next week? I plan on going to morning practices, except some Mondays and Wednesdays.

YEAH CREW!

Abra and I worked out in the fitness center this afternoon. We did the "Week 1: Day 1" workout since we both missed it, plus some cardio and extra abs.

Cardio

Did 60 minutes on the exercise bike with Erika. 21.6 miles + cool down

-Kate

Imani and I did weights tonight from 4:30-5:30. Imani finished the max weight list, and I did my week 2 leg work out.

~Gabriella

Tuesday

Sorry I missed practice today. I had physical therapy yesterday and the pain from my shoulder and leg kept me up after going to bed too late anyway from studying for my corporate finance midterm. Funny how making my injuries hurt more is supposed to make them better.

Anyway, I hope practice went well on the ergs. I will be in the gym tonight after work to do an hour of cardio on the exercise bike if anyone else wants to join me. I'll be there around 7:30 or 8.

-Kate

4k Relays!

Today Colleen led a 4k relay in which we split into three teams of four (almost) and divided the 4k into 1k per person.

In attendance:

Colleen

Gabriella

Imani

Emily Meike

Abra

Bri

Erika

Nina

Kristen

Jen

Amelia (NEW ROWER!)

Weight Training!!

Hey Y'all,

Just letting you guys know that when crew is not in season I'm generally kinda grumpy or mentally vacant before 8 am, so I've been doing my own thang at a gym near my house in Alameda.

I'm doing an awesome weight training program suggested to me by my friend Owen who was the incredibly successful Captain of Brown's Ultimate Frisbee team last year. It looks kinda like this:

Monday: Maximum Effort Upper Body
-warm up 10 minutes ab strength
-shoulder circuit to prevent injury
-focuses on bench press doing 8-10 reps adding 5lbs after each set until fail, chin-ups (using nautilus), bench row, bicep curl

Tuesday: Dynamic Lower Body Workout
-10 minute ab warm-up
-balance drills
-dot drills
-focuses on range of movement with broad jumps, kettlebell swings, pushups, lunges and calf raises

Wednesday: Early Running Pinetop Trail With The Team!!!

Thursday: Repetition of Upper Body
-warmup w/ core workout
-shoulder circuit
-focuses on bench to fail 3x (shoot to fail the first time at a weight giving you 10-15 reps) and tricep circuit

Friday: Maximum Effort Lower Body
-core warmup
-balance and dot drills
-focuses on squats w/ bar 5-8 reps doings set until fail adding 10lbs after each set. Bulgarian Single Leg Squats (look this shit up, they are a killer) and back extensions

Saturday: 45 minutes on cardio equipment at the gym (was really reallly really sore from the aforementioned bulgarian squats)

So far I'm really digging this workout. I was super glad that I got over being sore from last Friday's workout which was super intense. The balancing and squats made my butt hurt super bad.

I hope you guys are enjoying your workouts and getting to sleep in!
Zoë

Week 1 Off-Season Practices

Mon Nov. 1st
Weights in the fitness center.
Led by Kate.
In attendance:
Erika
Bri
Erin
Nina
Laura
One rep tests and week one weights.

Tues. Nov. 2nd
Ergs
Led by Kate
In attendance:
Erika
Bri
Gabriella
Kristin
Ashley Redfield
Starts demo. warm up. 2k.

Weds. Nov. 3rd
Running Pine Top Trail.
Led by Zoe.
In Attendance:
Kristin
Nina
Gabriella
Mia
Imani
Eva
Erika

Kate and Garza rowed in the pair.

Thurs. Nov. 4th
Weights in the fitness center.
Led by Garza
In attendance:
Bri
Erika
Kate
Laura
Mia
Week 1 Day 2 weights.

I did 2nd workout in the fitness center in the evening, did week 1 day 1 weights and additional weights.

Fri. Nov. 5th
Abs and Cardio
Led by Mia
Attendance:
???

Monday Nov. 8th Workout

Weights in the fitness center.
Led by Kate.
In attendance:
Erika
Imani
Nina
Mia
Abra
Amelia

Started/Finished one rep tests. Did week two weights, 10 minute cardio warm-up. Ab busters with Mia (they're killer!)