Dominate your Winter Training & 2K
Strength - Nutrition - Erg Strategy - Mental Toughness - Erg Efficiency
RSR Win(t)er Clinic focuses on erg efficiency, core engagement, strength training for rowing, 2K strategy, mental fitness and nutrition.
Dates for 2023 are Dec 27-29, 2023. Please check back in shortly for registration. The Raleigh Clinic is open to any and all entrants (limited only by number, age, grade and/or gender).
Athletes will learn the basics for Olympic lifts, mobility techniques and injury prevention for rowing.
Clinic Curriculum includes:
- Mental fitness & 2K Strategy
- Erg test strategy
- Erg technique & efficiency
- Center core engagement & stability
- Mobility & injury prevention
- Nutrition education
NEW! Cooking lesson with Coach Carla!
This year all participants will complete a nutrition lesson and cooking class and will make all their snacks for the clinics with a dietician. Boarders will make an additional dinner the second evening.
Ready Set Row
“This was awesome! It was really intense but I learned a lot about myself and what it takes to row in college. And I really liked how multifaceted this was in that it covered nutrition, fueling, everything, not just erging.”
Day in the Life of RSR Win(t)er Clinic
8:30-9:30 Warm Up and RSR Mental Skills
9:30-11:30 ERG & Center Core
11:45-1:00 Lunch & Guest Speaker (Megan Carcagno- Duke)
1:15-2:15 RSR Mental Skills - 2K Erg Race Plans
2:30-4:00 ERG & Weight-lifting
Ready Set Row
“This clinic made me feel excited to apply these new skills for when I do hard workouts or for when I race!”
RSR 2K Win(t)er Clinic
Next Annual Event: 27-29 December 2023
Join RSR Coaches for a three-day intensive to equip you with all the tools to dominate your winter training and the 2K erg racing season.
Who: Male and Females (age 13-20) - limited only by number, age, grade level and/or gender.
When: Dec 27th 3:00pm - Dec 29th 12:00pm
Where: CrossFit Goliath,2609 Discovery Dr suite 125, Raleigh, NC 27616
Non-Boarding Pass: TBD
Boarding Pass: TBD
For those needing transportation from RDU, overnight accommodations and food please purchase the “Boarding Package."
All boarding athletes need to arrive RDU airport by 1:00 for a 2:00PM RSR Shuttle.
Registration fee for boarding athletes includes:
- Hotel/AirBNB for 2 nights
- Shuttle from RDU airport at 2pm (must arrive by 1:00pm Dec 27th).
- Shuttle to the RDU Airport at 12:30pm December 29th.
- Food for main meals (breakfast x 2, lunch x 1, dinner x 2)
- TWO cooking lessons (for dinners)
- RSR Coaches will stay on the premises.
- Boarding athletes will be required to submit COVID tests.
- Room assignments will be by gender