Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community


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CSSRAs: From a Former Coach

Dear Westdale Rowers,

Mike, Tom, and Peter have kindly allowed me to write a¬†post to all of you in light of the upcoming CSSRA races this weekend, so here it goes ūüôā :

Throughout this past year I’ve had the privilege of seeing the blog updates from Mike and Tom in regards to your hard work, training, and racing results. It’s been incredibly awesome (in the true “awe inspiring” sense of the word) to see how much you’ve all developed athletically and progressed.

I’ve missed coaching you at Westdale, but I know that this year’s team has been doing a great job – both the athletes and the coaches. As you move into your final regatta of the school year, I want to leave you with this:

You’ve worked so hard for this. For many of you, you’ve been training multiple years for this. “Good luck” is something that I could say, but I reckon that “luck” is not as important as executing what you already know and have been trained for. You KNOW¬†what to do. Go do it. Make it yours. And have fun. ūüėČ Knowing that you’ve left everything you could on the water after rowing to the best of your capabilities as a team is the most important thing. Yes, even more than your final numerical placement on a scoreboard.

I’ll be cheering for¬†you, across a different kind of pond, in a slightly different continent. My heart is at the regatta this weekend.

Miss you all… and sure, I’ll still say it: GOOD LUCK!!!
Alessandra

(Former Westdale Rowing Coach 2006-2015)


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Chili Cookoff – Signup, Ticket Money Collection, Setup/Arrival Times

Dear Parents & Athletes,

A few notes from our parent reps/coordinators for the Chili Cookoff this Thursday:

1) Food Signup – Please, We Need Some More Help!
We are still in need of more people to sign up to offer a food contribution if you haven’t already signed up or contacted Dina. Many of you have mentioned that the Google Doc wasn’t working before, so it should be working now & everyone should be able to sign up here: FOOD SIGN UP

2) Setup Volunteers – ARRIVE AT 4pm
Anyone who signed up to volunteer for setup & initial tasks should arrive by 4pm (or as close to that time as possible). The event begins at 6pm. You can check to see what you’ve signed up for by checking the following sheets (and you can still sign up for a shift if you want to volunteer):
a) ATHLETE JOBS
b) PARENT JOBS

3) Ticket Money Collection – At morning & afternoon practices
Morning Athletes: Ticket money ($160 for each group of 8 tickets) can be submitted to Brock Gadsdon just before your morning practices at Leander. Parents or athletes should see Brock before the practice begins.
Afternoon Athletes: Alessandra will collect your ticket money on Tuesday (tomorrow) or Wednesday afternoon.

4) Wine Donations – Drop Off Location
Morning Athletes: If you haven’t had the chance to bring in your bottle(s) of wine, Brock Gadsdon will be collecting donations at morning practices everyday up until the Chili Cookoff. Brock will be in the parking lot, so parents can drop off the wine with him there.
Afternoon Athletes: Alessandra will collect any remaining wine donations from parents on Tuesday and Wednesday afternoon. If parents are unable to bring the wine at this time, please connect with Alessandra for an alternate drop-off option. *please do not send your child with alcohol to school/practice Рwe request that parents bring the bottle(s)*

5) Food Rules/Guidelines – If you’re bringing chili, salad, and/or dessert
Chili: All chili must arrive hot in crock pots (make sure it’s already been heated thoroughly)
Salads & Desserts: Salads and desserts must arrive already prepared & ready to go (there’s no prep area in the hall)
ALL FOOD: All food items should have a list of ingredients accompanying them (helpful for dietary restrictions)
ALL UTENSILS, PLATES, & POTS (ETC.): Please label all your items so that they can be easily identified & returned to you at the end of the night.

6) Share the Event with Friends, Family, Teachers, Peers, etc. – Facebook Link
A Facebook Event Page has been created so that any & all can share the Chili Cookoff information with their friends, families, and peers (etc.). Please circulate to your networks & encourage people to come. Tickets can always be purchased at the door for $20 if they haven’t already obtained a ticket through a rower. Click here for the event link: Westdale Chili Cookoff Facebook Event Page

…that’s all ūüôā¬†Thanks, everybody!

Cheers,
Alessandra


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Training April 6th-11th (ERG TESTS & FIRST WATER DAY!)

Hello Westdale!

I hope you’ve all had a relaxing long-weekend. Now that the docks are in we are officially able to get on-water this week. Our first on-water day will be Saturday, April 11th. This is based off of cold-water rules arranged with Steffan, as well as the timing of boat rentals arriving (some of which we require to get on-water).¬†This week is also the coaching swap, so the women will be coached by me (Alessandra), and the men will be coached by Mike.

We're switching!

We’re switching!

A friendly reminder to all parents & athletes: Outdoor Fees must be paid before getting out on-water. Please ensure that you speak with your athlete’s primary coach if you require an alternate payment plan, or if you have any questions about the outdoor fees. Chili cookoff sign-up sheets will be made available tomorrow as an online Google document, so keep posted for that, and I will also be posting an overview to the blog of the important info from the Chili cookoff presentation tomorrow at that same time.

Training Plan:
Monday, April 6th (TODAY, OYOT):
ALL ATHLETES – 50-60min run on your own time (long distance, category 6, cardio workout)

Tuesday, April 7th: 6:30am @WSS *coach swap*
Men – 10min warmup jog in middle gym; 20min stair run (basement to 4th floor, in stairwell nearest weight room); 30min House of Pain (3rd floor in partners); stretching & debrief with Mike
Women – 10min warmup jog in middle gym; Juniors = 2km erg testing; Seniors = cardio circuit (TBExplained at practice); stretching & debrief with Alessandra

Wednesday, April 8th: 6:30am @WSS *coach swap*
Men – 10min warmup run; dynamic stretching; 2x30min erg w 5min rest (Cat 5 – 6km split + 8s); stretching & debrief with Mike
Women – 10min warmup run; 20min stair run tag-team game (3rd floor); 30min House of Pain (3rd floor in partners); stretching & debrief with Alessandra

Thursday, April 9th: 6:30am @WSS *coach swap*
Men – 10min suicide & core switches (warmup); Day 1 Weights (original circuit – NOT intensification phase); 20min run (time pending); stretching & debrief with Mike
Women – Goal Setting Discussion & Crew Challenge (on the erg) with Alessandra; stretching & debrief

Friday, April 10th: 5:30am***LATER FOR THIS DAY ONLY @Leander Boat Club
Men (ALL) – Boat Cleaning & Final Rig Checks; Crew Run & Stairs; Team Meeting with Alessandra
Women (AM athletes only) – Rigging of the Rental 8+; Team Meeting with Mike

Saturday, April 11th: 5:45am @LBC
Men (AM athletes only) – practice from 5:45-8am
Women (AM athletes only) – practice from 5:45-8am
Men (PM ATHLETES ONLY РTODAY ONLY DUE TO FIRST ON-WATER DAY): 10:00-11:30am

For those of you wondering what a regular weekly schedule would look like for on-water training, please see the PDF here: Westdale Rowing 2015 РTraining Schedule (Timing)

See you all tomorrow morning at Westdale Secondary School (6:30am),
Alessandra


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Training & Important Dates (Parents & Athletes)

Dear Athletes & Parents,

Welcome back from March Break & to the official start of outdoor season training! ūüėÄ

happy minions WOOHOOO OMG WOOHOO

IMPORTANT DATES FOR PARENTS & ATHLETES:

-Wednesday, March 25th, 3-4pm:
SWIM TEST FOR ALL NOVICES @ Dalewood Swimming Pool *mandatory for all new rowers* athletes must wear cold-weather clothing for the swim test in order to mimic falling in the water during the outdoor season – this means LONG SLEEVES & LONG PANTS. Due to the timing, rowers completing the swim test are asked to leave their last period class about 10-15minutes early to give enough time to walk to the pool.
-Thursday, March 26th, 7pm: Parent & Athlete Meeting (Outdoor Season Waivers/Chili Cookoff/Training Schedule) @ WSS Library *mandatory for all*
-Sunday, March 29th, 12-3pm: Tank Session (*mandatory for all*) @ Welland International Flatwater Centre (directions here: https://goo.gl/maps/ZLgb9)
-Wednesday, April 1st, 3:30-5pm: Women’s Team Rigging & LBC Rules @ LBC *women’s team only*
-Thursday, April 2nd, 3:30-5pm: Men’s Team Rigging & LBC Rules @ LBC *men’s team only*
-Saturday, April 4th, 9-11am + CREW LUNCH: Docks In @LBC, followed by a crew lunch (whole team). Coxswains & bow-persons will be taken in the coach boat during the docks-in session for a loop around the harbour to observe traffic patterns & safety spots if clear. If required, I can provide a ride for coswains & bow-persons to the crew lunch (if your rides have already left). ***Steffan will also hold a special coxing/bowing clinic from 1-3pm for new coxswains & bow-persons only. I highly advise new coxswains & bow-persons to attend (you can go right after the crew lunch).

NOTE: To the men participating in the MCC exam, I also have my OSCE dry-run on April 2nd at 6pm, so I can bring you all to McMaster Hospital if you need a ride post-rigging at LBC. Just let me know in advance.

TRAINING PLAN MARCH 23rd-29th: *Testing & Movement Screening Week*

Monday, March 23rd:
Men – Team Meeting, 30min Erg (20/22spm) + 10min Tech Erg, Stretching & Debrief
Women – Team Meeting, Warmup Run, Weights, Cooldown & Stretching/Debrief

Tuesday, March 24th:
Men – Warmup in Lower Gym, Overview of Movement Screening; Weights/Movement Screen; Cooldown & Stretching; Debrief
Women – Warmup; Tech Erg Rotations with Core Circuit (300 circuit/25min tech erg); Cooldown & Stretching; Debrief

Wednesday, March 25th: *Swim Testing @3pm (Dalewood Pool)*
Men – Warmup in Middle Gym, 2km Erg Testing, Core Circuit, Cooldown & Stretching; Debrief
Women – Warmup; Weights; Cooldown & Stretching; Debrief

Thursday, March 26th: *Parents & Athlete Meeting @7pm (WSS Library)*
Men – Warmup in Lower Gym, Weights & Movement Screening; Cooldown & Stretching; Debrief
Women – Warmup; 2km Erg Testing; Core Circuit; Cooldown & Stretching; Debrief

Friday, March 27th: 
Men – Warmup in Lower Gym, Cardio & Core Circuit; Movement Screening; Cooldown & Stretching; Debrief
Women – Warmup; 25min Tech Erg Rotations (run/erg/core); Cooldown & Stretching; Debrief

Saturday, March 28th: OFF

Sunday, March 29th: *Tank Session in Welland*
ALL ATHLETES – 12-3pm Tank Session at the Welland International Flatwater Centre (directions here: https://goo.gl/maps/ZLgb9)

…see you all in the morning!

Cheers,
Ali ūüôā


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Chili Cookoff Parent’s Meeting, March Break Training, and Welland Tank Session

Dear Athletes & Parents,

Three quick notes in this post:

1) Parent’s Meeting – Thursday, March 26th @7pm in the WSS Library

Mark your calendars: Thursday, April 16th will be the night of Westdale Rowing’s Infamous Chili Cookoff! PREPARE YOUR CROCKPOTS. GET READY FOR A SHOWDOWN. EMPTY STOMACHS WILL BE FILLED. The winner is still to be determined…

The parent’s meeting on Thursday March 26th at 7pm in the WSS library will address the Chili Cookoff (which has been organized by the Parent Reps), as well as important outdoor rowing information (fees, waivers, regatta dates, safety requirements, practice schedule/training requirements at LBC).

2) March Break Training – Monday, March 16th from 6-8am @LBC

There will be one official “At LBC” practice held over March break this year. The team practice will run on Monday, March 16th, from 6-8am at Leander Boat Club. The rest of the week will be comprised of workouts that athletes can complete at home on their own time – these workouts will be posted to this blog. If athletes would like additional assistance with technical development on the erg or on the tank aside from Monday’s practice, then they should contact Alessandra with their availability & the name of a partner that would join in the practice (there must be at least 2 athletes for an extra practice to be held).

3) Welland Tank Session – Sunday, March 29th from 12-3pm @WIFC

We will be holding a mandatory tank session for ALL outdoor rowers on the Men’s & Women’s Teams. The tank session is booked for Sunday, March 29th, and will run from 12-3pm at the Welland International Flatwater Centre (WIFC). Plan to be there for the entire session, as we will be rotating athletes through the tank & the gym (for information on the facilities available, click here). Directions can be found here, but will also be posted closer to the session date.

See you all tomorrow for the coach-swap,
Alessandra


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Team Lunch + Mac 2×4 Times and Shirts

Dear Westdale Rowers,

If you haven’t signed up yet for tomorrow’s team lunch¬†at the Mandarin (12:30pm, Upper James location), then please sign up today on the Doodle poll & click “save” so that your response is recorded here:¬†http://doodle.com/wstu5fvupw47xi32¬†

Mac 2×4 Shirts – If you have not already collected your Mac 2×4 racing shirt, then coach Mike will distribute them tomorrow morning in the racing area (McMaster University Student Center Atrium). If you did not purchase a shirt this year but are racing, then please bring last-year’s racing shirt. All athletes are expected to wear their unisuits & Mac 2×4 shirts for the event.

Mac 2×4 General Info – I’ve already posted info about the 2×4 below, but here’s a short overview (*waivers NOT required*):
1) All athletes arrive at 7:30am in the McMaster University Student Centre Atrium (Google “McMaster University Student Centre” to find directions).
2) Check-in immediately with coaches & weigh-in if required (weigh-ins open at 7:30am)
3) Injured athletes are encouraged to attend to cheer on their teammates
4)¬†Athletes must bring: water, food (breakfast + snacks), *DUCT TAPE & CARDBOARD FOOTSTRAPS* (coordinate with your team for this part), racing unisuit & Mac 2×4 shirt
5) Schedule of events can be found here:¬†Mac 2×4 Event Information – 2015 Schedule

8:00am = Jr. HS Women & Jr. HS LWT Women
8:40am = Jr. HS Men & Jr. HS LWT Men + Coxswain Race
9:20am = Sr. HS Women & Sr. HS LWT Women & Club U19-JR Women
10:00am = Sr. HS Men & Sr. HS LWT Men & Club U19-JR Men
10:40-11am = Highschool Awards & Trophy Presentations
12:30pm = Team Lunch (All-You-Can-Eat) at the Mandarin (please sign up asap so I know numbers here: http://doodle.com/wstu5fvupw47xi32) Cost is $19.99 (about $25 total when including tax & tip).

This is our final indoor race of the season,¬†but our¬†first team/crew race, so we’re faced with our first racing opportunity to really push together as crews – not just as individuals – against other highschools in the Golden Horseshoe region & GTA/Hamilton-Wentworth. A big part of the race will be determined by how well you work together as a team through transitions and motivating one another, so let’s use this as a good challenge: talk with your teammates, figure out what gets them motivated, and communicate as a team so that you’re smooth on those transitions.

Good luck Westdale!

See you all at 7:30am,
Alessandra


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Training (March 3rd-6th) + Mac 2×4 Event Info

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* РVote on a location РThe Mandarin or Boston Pizza??? Both have all-you-can-eat buffets. YUM. VOTE HERE. http://doodle.com/wstu5fvupw47xi32

Cheers,
Alessandra