Westdale Rowing Community

Information for the Westdale Rowing Community


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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 – we 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 🙂 Thanks, everybody!

Cheers,
Alessandra


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Crew Breakfast Signup

Hello Westdale Rowers,

Do YOU want to eat breakfast on Friday? Of course you do. FOOD IS AMAZING. Let’s eat some.

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This Friday, Feb. 13th, we’ll be holding a crew breakfast after practice. Please sign up here if you’d like to join for Friday’s crew breakfast (and you can pick your preferred location too): http://doodle.com/qfgut4buwg59t53q

The location that receives the most votes is the place we’ll eat. If you’re undecided, then select both locations and click “save”. The location options are The Maple Leaf Pancake House (on Main Street West near McMaster Hospital) or Wimpy’s Diner (on Main Street between Locke & Dundurn).

See you all tomorrow morning,
Alessandra


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Parents Meeting & Training (Jan 5-10th)

Dear Parents & Athletes,

We hope you’ve all had a great holiday break, and happy new year!

Monday will mark this year’s beginning of rowing practices at Westdale Secondary School. Please ensure that you arrive on time at 6:30am. Men will be doing a team meeting & erg session, and the women will be doing a weights and cardio circuit.

PARENTS:

An important meeting for ALL rowing parents (***parents of returning athletes and new athletes***) will be held this Wednesday, January 7th, at 7pm in the WSS Library (2nd floor of the school). Please ensure that at least one parent or guardian is in attendance. Athletes are also welcome to join. The meeting will last one hour (7-8pm).

Full Parent’s Meeting Details & Agenda:
Time & Location: Wed., Jan. 7th, 7-8pm in Westdale Secondary School Library
Agenda:
-Intro and Overview
-Indoor Regatta Dates
-Outdoor Regatta Dates
-Updated Rowing Fees (Indoor & Outdoor)
-Fundraising Events
-Westdale Rowing Blog
-QUESTION PERIOD
-Final Announcements

ATHLETES: 

Welcome back! We hope to see you all on Monday morning at 6:30am in the middle gym. The training plan for this week is as follows:

Monday:
Men – Team Meeting & Erg Session (Erg/Physio Core Circuit)
Women – Weights & Cardio Circuit

Tuesday:
Men – Weights & Cardio Circuit
Women – Erg Session (Erg/Run/Core)

Wednesday: 
Men – Erg Session (House of Pain/Erg/’Lactic Legs’ Lunge Circuit)
Women – Weights & Super Squat Circuit

Thursday:
Men – Weights & Super Squat Circuit
Women – Erg Session (House of Pain/Erg/’Lactic Legs’ Lunge Circuit)

Friday:
ALL – Fun Friday Relay & Race Planning

Saturday:
ALL – Team Stair Run or Tank Session at LBC (T.B.D. by Mike)

Please Note: There’s an opportunity to provide feedback on rowing at Leander Boat Club (as a highschool rower) if you click this link. All highschool athletes and parents are welcome to complete the survey. Mike has posted more detailed information about the survey in the post just before this, titled, “Leander Boat Club mission and vision statement survey”.

See you Monday,
Alessandra


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Training (Dec. 16th-19th) & Winter Holidays

Ola, Westdale!

Hopefully you all had a good practice this morning. This week’s training plan will run as follows:

***Final Week Before Holidays***

Tuesday, Dec. 16th:
Men – 5min run, 5min dynamic warmup, “Super Squats” Circuit, 50min weights, cooldown & stretch
Women – 25min erg (castles @22/24SPM 5min each); 25min house of pain; 25min core circuit

Wednesday, Dec. 17th: *Holly to take unisuit sizes for anyone that was away on Monday*
Men – 5min run, 5min dynamic warmup, 20min erg (castles @22/24spm 5min each), 20min core, 250/400/800/400/250 power tower
Women – 10min warmup run, “Super Squats” Circuit, 50min weights, cooldown & stretch

Thursday, Dec. 18th: *Guest Coach from Queens U*
Men – 5min run, 5min dynamic warmup, “Lactic Leg Lunge” Circuit, 15min core, 40min weights, cooldown & stretch
Women – 20min erg (ladders @18, 20, 22, 24, 26, 28, 26, 24, 22, 20 – change every 2min)

Friday, Dec. 19th: *Guest Coaches from UBC + Medals*
Morning: ALL @WSS – 5min warmup run, 5min dynamic stretching; “Super Squats” Circuit; Relay Races (10,000m set distance); cooldown & stretching; winter holiday training
Afternoon: 4pm @LBC – Brock University Recruitment Invite to HS Athletes (info on university, rowing, and opportunities at Brock University)

***Winter Holiday Training Plan***

Please note: this holiday schedule may change slightly depending on coach availability. Changes will be indicated on the blog. Maximum 15 athletes per session (1:15 ratio of coach:athletes), unless an additional coach is available.

Away for the holidays? Try some cross-training. My favourite is alpine skiing, though cross-country skiing is more beneficial for rowing. Skating intensely is also good. Try to get at least 4 session of cross-training in per week (8 sessions over the holidays) if you’re away.

Monday, Dec. 22nd: 8-10am @LBC with Alessandra (tank, ergs, weights – Day 1, core)
Tuesday, Dec. 23rd: 8-10am @LBC with Alessandra (tank, ergs, weights – Day 2, core) *crew breakfast to follow*

December 24th/25th = OFF
Friday, Dec. 26th: OFF for Westdale Rowers. LBC Club Members Only (2km testing at 10am) – Check with Coach Steffan for details.
Saturday, Dec. 27th: OFF for Westdale Rowers. LBC Club Members Only (erging marathon) – Check with Coach Steffan for details.

Sunday, Dec. 28th: 10am-12pm @LBC with Alessandra (tank, erg, core) *team skate on harbourfront skate rink to follow*
Monday, Dec. 29th: 10am-12pm @LBC with Alessandra (tank, erg, weights – Day 1)
Tuesday, Dec. 30th: 10am-12pm @LBC with Alessandra (tank, erg, weights – Day 2)

Dec. 31st/Jan 1st: OFF

Friday, Jan. 2nd: 8-10am @LBC with Alessandra (tank, erg, core)
Saturday, Jan. 3rd: 10am-12pm @LBC with Alessandra (run & stairs)

Sunday, Jan. 4th: OFF

*End of Winter Holiday Training Plan*

Cheers,
Alessandra