Bainbridge Island Rowing
Bainbridge Rowing Winter Training Erg Coppertop Varsity Boys

BIR Juniors – Winter Season

The BIR Winter Training Program for Juniors is designed by BIR coaches to build strength and endurance safely during the winter season to prepare our athletes for a competitive Spring season. It is open to all Bainbridge High School (BHS) students in grades 9-12.

Training Program
The Winter Training Program focuses on a combination of CrossFit©, ergometer training, and track conditioning.
The specific training regimen varies by team:

  • Varsity girls will do body circuits, which are largely body weight resistance workouts and light weights with high reps to strengthen all aspects of the body at an anaerobic pace.
  • Varsity boys will do an Olympic lifting program: 10 to 12 reps of several different lifts focusing on building muscle strength and endurance.
  • Novice boys and girls will do a modified CrossFit© training program, which will be led by an instructor and coach.

Fees
Rowing fees for the Winter 2016-17 season are as follows:

  • Varsity: $262
  • Novice: $262

In addition, all rowers must have paid the BIR annual membership fee and the USRowing membership fee. See the Juniors General Information page for more information.

Scholarships may be available based on need and funding availability.

Training Schedule
Training is held Monday through Friday, from November 13 to January 27 (9 weeks).

Revised Schedule beginning November 27 – Specific times and locations vary by team:

  • Varsity Girls (Print PDF schedule)
    • Monday 3:30 to 4:30 pm – Weight Training @ Crossfit© Outcome
    • Tuesday 3:30 to 4:30 pm – Erging @ Rowing Center Boatyard
    • Wednesday 3:30 to 4:45 pm – Team Day @ BHS Track
    • Thursday 3:30 to 4:30 pm – Erging @ Rowing Center Boatyard
    • Friday 3:30 to 4:30pm – Weight Training @ Crossfit© Outcome
  • Varsity Boys (Print PDF schedule)
    • Monday 2:30 to 3:45 pm – Erging @ Rowing Center Boatyard
    • Tuesday 4:45 to 5:45 pm – Weight Training @ Crossfit© Outcome
    • Wednesday 3:30 to 4:45 pm – Team Day @ BHS Track
    • Thursday 4:45 to 5:45 pm – Weight Training @ Crossfit© Outcome
    • Friday 3:30 to 4:30pm – Erging @ Rowing Center Boatyard
  • Novice Girls and Boys (Print PDF schedule)
    • Monday 4:45 to 5:45 pm – Weight Training @ Crossfit© Outcome
    • Tuesday 4:45 to 5:45 pm – Erging @ Rowing Center Boatyard
    • Wednesday 3:30 to 4:45 pm – Team Day @ BHS Track
    • Thursday 4:45 to 5:45 pm – Erging @ Rowing Center Boatyard
    • Friday 4:45 to 5:45 pm – Weight Training @ Crossfit© Outcome

No training will be held during the BHS Thanksgiving and Holiday breaks.
The days with no Winter Training are November 24 & 25, December 18-29 and January 16.

CrossFit© Outcome is located at 9463 NE Business Park Lane, east of the Coppertop Business Park. Go straight when entering Coppertop and keep going until you reach the end of the road. The building is to your right.

Coaches

Winter Weather Cancellations
Winter Training will be cancelled in conjunction with any BHS school weather closures or as communicated by coaches. If school is cancelled, training will also be cancelled. If school is delayed, winter training will typically take place as scheduled.

Registration
Training registration opens October 30. Please sign in to iCrew to register.

In addition, all rowers must be registered members of USRowing. See Requirements for Participation on the Juniors General Information page for details.

Questions? Please email the Junior Registrar at registrar@bainbridgerowing.org.