SportsEngine Registration: Colorado Junior Crew

2021 Winter Session


Colorado Junior Crew

Winter Session


December 7, 2021  - March 20, 2021

4:00 - 5:15 pm

New for 2021


Let's continue the progress we made in the Fall and keep our squad together during the winter months!  We've developed a new winter training program to meet Public Health guidelines.  


  • Shorter in duration:  Up to 75 minutes versus the near 2 hour practice sessions.  
  • Physical Separation:  Workouts will be performed individually until it is deemed safe to regroup.
  • Feedback:  CJC Head Coach will video conference with each athlete to help meet training goals and provide feedback.
  • Versatile:  It starts off with a bodyweight exercise for warmup.  Then it shifts to an outside aerobic component of which YOU choose (hills, stairs, flat grassy area, etc.)  We then regroup and finish off with one strength exercise and cool down.
  • Educational:  We want fitness to be a lifelong pursuit and thus teach you how to complete exercises that truly get you fit and not injured.
  •  Progressive Loading:  We start off with three sessions per week in December and add an ergometer component starting in January.    In addition to the three days of core training (to establish your fitness base), we will add a day of erg training in Jan/ Feb/ March to establish baseline numbers and test our fitness.   The season ends in March with five sessions/week.   It is not necessary to have an ergometer in your home.
  • Flexible:  Choose the months that best fit into your schedule.  


Mandatory Equipment

Two  water jugs (3 or 5 gallon size)

(please, no substitutions)


Available at grocery  and home improvement stores.

2021 Winter Training Program Details



Intention:   ESTABLISH Fitness Foundation and Commitment to SPRING SEASON Performance Goals
Program: 3 sessions per week- Tues/Wed/Thurs- approx. 75' in length
Session example:

  • Check in via Zoom
  • Body weight exercise for warmup and brief explanation of the training plan- athletes then go off on their own (indoor or outdoor) to execute plan
  • Regroup and complete 1 -2 strength training exercises.  
  • Cool down and group debrief

"AP Training" - individual commitment to perform 70' of U1 training on their own, outside of practice


Intention:  REINFORCE Fitness Foundation/Commitment to SPRING SEASON Performance Goals.  Incorporate the ergometer to establish baseline fitness parameters and goals
Program:   4 days/week- Mon/Tues/Thurs/Fri- 3 days of continued cross training and the 4th day is ergometer specific.
"AP Training" 80' of U1 training 


Intention: TRAIN the Foundation/TEST and re establish the SPRING SEASON Performance Goals
Program:   4 days/ week- Mon/Tue/Thurs/ Friday
"AP Training" - 90' of U1 training 


Intention:  REINFORCE QUALITY of work/ rates of improvement
Program:  5 days/week- Mon/Tues/Thurs/Fri/Sat  
"AP Training"- 60' of restorative yoga



Days and format subject to change.


Are you new to
Colorado Junior Crew
and/or would like to
work out with us this winter

The CJC Winter Training program is an athlete base program designed to dramatically improve fitness, strength and mobility components which are critical to effective boat moving skills.  YOU DO NOT NEED a rowing background to participate in this sport nor do you need to commit to rowing with the program in the spring.  Just come train with us and have fun getting super fit!!
Questions about this registration? Contact Us!

Questions about this registration? Contact Us!