Steady State

Congratulations to our newest rowers! Both boys and girls did steady state rowing today. These workouts are totally different from the 2k test video posted earlier. These longer rows help the kids build a different kind of endurance and mental toughness. Here are our freshman and varsity girls in their 2 x 5k row.

2 Minute 2K by STA Rowers

Ever wonder what it’s like to do a 2k piece in the erg room? Check it out:
These boys worked HARD, especially the freshman since they did not participate in crew conditioning for their winter sport. GO BULLDOGS!

Crew Season Kicks off on March 2

Welcome returning rowers and Congratulations to our newly selected freshman! If it is not already in your calendar, please plan to attend the Crew Kickoff Meeting on Monday, March 2 in the St. Albans Refectory. New rowers, please come at 6:00 and returning rowers, come at 6:30. Pizza and drinks provided for rowers and coaches.

Please also watch your email for instructions on completing the required registration, payments and other paperwork and take care of this in advance of the meeting. This will ensure a smooth evening with more to answer questions and meet other parents and rowers. See you on the 2nd!


Erg Sprints Up Close

If you weren’t able to come watch your rower, watch this video to get an idea of what happens on erg sprint day. Ted caught some of our boys and a couple of our girls on video before his phone ran out of energy.  You can be assured your rowers worked very hard!

And Excellent Erg Sprints Work from our Bulldogs!

2015ergsprintsboysFrom Coach Ted: The St. Albans crew had a strong day at The Mid-Atlantic Erg Sprints this past Saturday. We focused on the 20 minute row. Daniel Boasberg captured silver and 6 boys placed in the top 20.  Jack Abeel came in 4th place just missing a bronze medal by one meter. Several boys posted their personal best times. Sal Assenza won a silver medal in the 30 minute row for men’s 30-39. Well done, coach! It is great to see a coach who talks the talk and walks the walk.

Sal Assenza and Andy Bacas have been working the boys all winter and the hard work has clearly paid off. I was especially happy to see many boys with scores under the 1:50 average time. This is a benchmark score for me that is usually an indicator of a strong base of fitness. Hopefully that will translate to speed and victories in the spring. Go Bulldogs!