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!)

WHOA LOOK AT THAT

Sorry my posts have all been "whoa, rowing stuff is so coool" and not "so this one time, when I was halfway through my 90k erg piece", but I thought this was pretty. It's in someone's boathouse and I'm jealous, but not as jealous as they should be of our boathouse.

Quick check-in

Hi y'all :) Just thought I'd let you know that I'm coming back to Mills in the fall, so no panic there! I've been doing a little bit of rock climbing and salsa dancing, with some squats/sit-ups/planks/etc. occasionally. I'll probably be coxing this coming season, so I figured I might try rock climbing during the school year :). We'll see though.

Hope your summers have been awesome!

Fall Training

Does anyone know when the first practice of next session is? Since it's much longer than last year, I was thinking about asking the team if they each wanted to take a week and theme it (Like, arms with Kate, circuits with Colleen, core with Ashley etc) and then advertise it to the general Mills population. I think if it was five days a week, started at seven thirty and ended a hour later, lots of people would be interested. If we had a team breakfast afterward, that would help create the sense of community that motivates people to join crew.

Another early fall project is the possibility of an open boathouse. I'm starting a club where people do fun thing (Team Awesome, we're getting Andrea Gibson to come and possibly Team Dresch) and I would like to do a Mess Around in Boats Day in September or October as an event through that club. I understand that participants would need waivers and there could only be a limited amount of people, and there's things like transportation to consider, but it could be a really great, low key recruiting event. People could use the barge, and possibly the singles? I've taught people to scull in a couple of hours, it can be done if you think it's a good idea. Maybe the Oona?

I'm lifting a lot, running a little. Haven't had a date with the erg in a while, miss that machine. You?

At least we don't row on the north atlantic

Right?


North Pacific Ocean Row - Click here for funny video clips

I wish Jess would talk to him about coxing

Because that would make my life.

Stephen Hawkings coxed for Oxford.


Look at his wee little hat!

Weight adjusted times

Concept2 has a calculator that let's you see what your time on the water would be given your actual times from the erg and your weight. Weight to strength ratio is important because a rower needs to be able to push their own weight, or "get their weight out of the boat" as Carrie always says during suspension/drive/catch-placement drills.

here's the link to the calculator

weight adjustment calculator

Spares doubles race at NCAA championships