Hello weekend,

Team Friday had to outsource it’s workouts today, so Max’s roommate Kevin, better know as K.E. guyed up and shared his workout.

K.E. Just finished his first season in basketball at PSU and already gearing up for next season.

Kevin played 2 hours of house league basketball this afternoon with a group of college friends, a natural PG Kevin controlled the game per usual. Kevin hopes to get bigger and better for next season. Today he also did a weight workout focusing on his biceps and chest. Gotta get that beach-bod as he says.

Team Friday will be back to normal next week, hope you all have a fun and safe St. Patricks Day!

-Team Friday

Before I get started, a quick thank you to Nick for taking care of my post last week. I appreciate the pictures…

Moving on, today was a little different from our team’s typical practice schedule because we were 2k testing. Similar to other endurance sports’ “time trials”, the 2k is a benchmark number that is used to determine how quickly you can row 2000 meters. Every race we do on the water is 2000 meters in length so this gives the coaches something to consider when deciding what people to put in what boat.

I would try and explain more in depth what a 2k is, but the basic idea is to erg as hard/fast as you can and finish the piece. Its always a fun time and I recommend trying one if you never have.  In the video below, I am the goofy looking kid with the bright green tank-top and headband. Shout out to my partner, Eric, who went in the second wave and pulled a personal best. Another huge shout out to Ryan (the kid in the red tank-top behind me in the video) who coxed me through almost the entire piece.

http://www.youtube.com/watch?v=Bm9hBP9drYM

ar.nf.nr.

-Alex

We had a mixture of snow, sleet and rain today which kept us off the water and inside on the erg and in the tanks for a 5 x 18′ circuit.

1st Station: Tank

2nd Station: Erg (2 x 500m @ 24 strokes per minute, vent 155)

3rd Station: Circuit (18 x 45″ on/15″ off) Leg Throw Downs, Overhead Squat, Pull-Ups, Burpees, Medicine Ball Push-ups, Dips

4th Station: Tank

5th Station: Erg (steady state)

Nothing too exciting to report today but it is always fun to get obscenely sweaty with 35 of your closest guy friends (and yes, I realize how that sounds, but we’re a team, so its ok…).

Since I don’t have any new videos or pictures to post from today’s workout, here are some photos from our Florida Training Trip this past January:

I apologize for my lack of workout detail thus far but as we start doing more testing pieces I will have more numbers to post. Also, I will have more video next week too.

ar.nf.nr.

-Alex

For the past three years in Ithaca, there has been feet of snow on the ground in late February. Fortunately, this year the weather has been unbelievable and we were lucky enough to be on the water this morning for practice.

View from the boathouse looking out into the inlet

The boathouse from the dock.

Just off the dock, waiting to start. (Stern 3 of the boat)

Watching Coach pick up a fish. (Bow 4 of the boat)

Out on the lake, turning around to head back in the inlet.

While the practice overall was great (steady state rowing, firm press), the best part happened when Coach found a fish before practice and picked it up with his net.

http://www.youtube.com/watch?v=dPaVh-0117A&feature=youtu.be

ar.nf.nr.

-Alex

While I know Nick has been keeping all of you entertained for the last 90+ days, I hope my addition to the 365 Day Challenge Blog will spice things up. My name is Alex Karwoski, I am (for better/for worse) Nick’s younger brother and I am a senior at Cornell University on the Men’s Heavyweight Rowing Team. As my first post, I thought I should give you all a small introduction.

The rowing season is officially in the spring. We race in eight-person boats with a coxswain (8+) down a 2000 meter course. Since the spring season is so short, the majority of our time is spent training throughout the fall and winter months. Currently, we are still indoors rowing on the erg and in the tanks.

This is where we erg in the boathouse:

And this is the tank (basically a stationary boat where we can practice our technique):

Our most recent workout was our annual “Valentine’s Day Massacre” biathlon which consisted of a 10km race on the erg followed by 5-mile run around Ithaca. I finished the 10km erg in a time of 33:28 (1:40.4/500m) and the run in just around 31 minutes.

The team is getting ready for the spring to finally start and I am excited to keep you posted of our workouts and results.

I can’t thank the WAO 365 team enough for letting me be a part of this and next week I will have more workouts to post and more pictures/videos of the team.

ar.nf.nr.

Alex