Joy's torture techniques

Joy has been asked about suggested self-torture...er, circuit training exercises. Here are her thoughts/suggestions:

"The purpose of circuits is to keep your heart rate up and do light loads with more reps. 45 sec on 15 off is easiest to keep track of but you can go up to doing 1:15 on with 15 off if you want. I've tried to explain the reason for them so that you can pick an exercise you enjoy to match the purpose. I'm happy to talk to anyone about specifics."

• Quad strength - back squat/leg press
• Oblique Abs (sides) - ex: cherry pickers, side planks, penguins
• Pectoral strength (not really used in rowing, but needed to even out your body's strength & who knows you might catch a killer crab one day and need these muscles) - ex: bench press/incline bench press/push-ups
• Quad & Hip strength - Lunges (with or without weight)
• Lower Abs - ex: leg lifts, scissor kicks
• Calf/lower leg strength/Ankle flexibility - calf raises, toe kicks
• Quad power - ex: jump squats
• High Abs - ex: crunches, scullers, planks
• To keep heart rate up - jump rope, run in place
• Lat strength - lat pulls/seated row, dumbbell row, pull-ups
• Quad endurance - wall sit
• Lower Back - ex: superman or back lift (using weight machine with or without weight - don't do them for speed & ask me if you want a demo)
  

HOTC room reservations& other "stuff"

FINALLY!!
We know have a block of rooms at the Days Inn in Lakewood, Oh. The hotel is less than 5 miles from the race. There is the standard comp. breakfast fare and there is no charge for parking. All rooms are queen doubles so sharing is an option. Price is $69.00 plus tax.

The regatta website has rooms that must be booked by SAT. SEP. 5th. The rate is $98.00plus tax and $8.00 parking. Breakfast is additional.

So, there are the choices.

Here are the addresses you will need to MapQuest or Google.

1. Three Rivers Rowing
300 Waterfront Drive
Pittsburgh, Pa. 15222

2. Days Inn Cleveland Lakewood 216-226-4800 Res. are under TRR [ Three Rivers Rowing ]

12019 Lake Ave.
West 117th St & Clifton Blvd.
Cleveland, OH. 44107

3. 1948 Carter Road
Cleveland, OH. 44113

There are directions on the Regatta website. We all need to fill out waivers as this race is not sponsored by USRowing. I will have them available at all practices from now until the race.

The " official team-griller", Bob Ryan, will once again be making an appearance at the race. It looks as though it will be a fairly early finish so we can grab a burger or hot dog before hitting the road.

Let me know if there is any interest in a team dinner on Friday night. This time I would like to have a tentative head-count. There are always factors to consider[ like the monsoon some encountered on the way to PHL. ] So, give me your thoughts and/or suggestions because, we are a work-in-progress

Eileen