Dear Westdale Rowers,

Thank you for arriving early this morning in your team colours to set up the ergs and prepare for the Mac 2×4 training session with the guest coaches and Cable 14. We’ll be posting a link to the video clip/interviews and news footage on here once we’ve got a copy, so stay tuned.

Please ensure you submit your consent form tomorrow if you haven’t already. Due to the requirements of the HWDSB, we are unable to accept verbal consent alone (we need something signed). Thank you!

Two important things in this post:
-Training this week
-Mac 2×4 Event information

1) Training this Week:
Tuesday, March 3rd: *please bring in your Cable 14 consent forms if you haven’t already
Men – 10min suicides & core switchups in lower gym followed by dynamic warmup; 60min weights (regular); stretching *RAFFLE OF JL SHIRT*
Women – Check-in/roster update; 10min warmup run in gym; Erg; House of Pain; Squat Circuit; Nutrition discussion; Cooldown & Debrief

Wednesday, March 4th:
Men – 15 laps of gym; dynamic stretches; LDR Erg (lactic acid flush); Squat Pyramid; Cooldown/Debrief
Women – 10min warmup; 60min weights (regular); stretching

Thursday, March 5th: 
Men – 20min Fartlek run (3rd floor); 50min weights (regular); stretching & cooldown + debrief
Women – 10m warmup; Erg: transition training in teams (10min), + 20min erg @22spm & 20min core

Friday, March 6th:
Men – 10min warmup; Transition training in teams (10min), 25min erg castles; 20min core; debrief
Women – 10min warmup; 60min aerobic weights (light weight with 20reps); stretching

Saturday, March 7th: Mac 2×4 – see below

1) Mac 2×4 Information:

All athletes racing at the Mac 2×4 Event this Saturday, March 7th, are expected to arrive in the main atrium (first floor) of the McMaster University Student Centre (MUSC) by 7:30am. No exceptions. You must be wearing your unisuit. Race shirts will then be distributed at the event, to be worn over top of your unisuit.

Arriving by 7:30am is crucial as we need to check all athletes in & have you complete a warmup before the first race at 8am. 30 minutes is not a lot of time, so make sure you arrive at 7:30am sharp. Last year some athletes missed their races – please do NOT let this happen to you. Make sure you’re all ready to go by 7:30am in the McMaster Student Centre atrium. Injured athletes are also welcome to attend to cheer on their teammates, and should plan to arrive at the same time as the rest of the team. All highschool races and awards will be over by 11am.

Schedule of Events: Mac 2×4 Event Information – 2015 Schedule

*CREW LUNCH TO FOLLOW* – Vote on a location – The Mandarin or Boston Pizza??? Both have all-you-can-eat buffets. YUM. VOTE HERE. http://doodle.com/wstu5fvupw47xi32

Cheers,
Alessandra