Deneb Captain's Log XIII

Good Morning Cygnets!

I hope everyone had a nice windy and wet Autumn Weekend. Good work this weekend, Well done everyone, keep it going.

New Gym equipment: You might have seen or will see a new weight equipment in the shed. Many Thanks to Sian, Sam G. (for providing the lorry) and all of you who helped to bring it to the club. Please don't use it until it is finally installed.

Launch Drivers: 4's Head and Vets Head organisers are looking for people to drive various umpires and marshalls around in launches. Please let me know if you can help out.

This week Training :

If you haven't done the 5k , please do.

Tuesday:
Circuits with Maxi : (Conditioning Training)
The sessions start at 19:15pm Cavendish School, Edensor Road, Chiswick W4 2RG.

Maxi is a qualified fitness instructor who is also a top class rower and the sessions are rowing centric building core strength and stamina to back up the work we do on the water and in The Shed. Can everyone please bring a towel and a drink to each session.

If you go direct to the school be there at 19:10. If you go via the club, people will be leaving there no later than 19.00.

If you can Erg / 3x10' @R20 (Aprox 5K + 3s) / 5min rest

Wednesday:
Weights Core , warm up properly pair with someone who was there in the introduction focus on technique.

Thursday:
Erg 1. If you can Erg / 3x10' @R20 (Aprox 5K + 3s) / 5min rest. If you have done that...
Erg 2. 2 x 20' @ R22 (approx. 2k +12s) / 3 mins rest
Conditioning and Stretching.

Outings Will Follow , Please update availability by Wednesday Noon.

Food Thursday social: Watch out Rupert's email.
Have a nice Monday and have a better week and keep dry 😉

Cris

Dates for your Diary

• 3rd November: Four's Head / Update Availability if you are keen to race
• 4th November: Vets Fours Head /Update Availability if you are keen to race
• 10th November:Henley Lunch
• 1st December: Scullers Head
• 8th December: BBL Christmas Party