Fall 2014 Masters Season
Our fall season will run from August 18, 2014 to November 1, 2014.
If you are interested in trying out rowing, our first three sessions – August 18, 20 and 23 – will be free.
See more information here
MASTERS PRACTICE UPDATES
Summer 2014 Season
Our summer session will run from June 2, 2014 to August 16, 2014.
See more information here
National Learn to Row Day
The 13th-annual National Learn to Row Day will take place on Saturday, June 7, 2014. This event is hosted in rowing clubs throughout the United States.
Pittsburgh Rowing Club will provide rowing demonstrations and lessons for individuals who are interested in learning more about the sport.
Please join us on Saturday, June 7, 2014, from 9:00 AM – 12:00 PM at the Groveton Boat Club, 4551 Royal Avenue, Robinson Township PA 15108.
Refreshments will be provided.
MASTERS PRACTICE UPDATES
Finishing out the Winter 13/14 Season
Starting WEDNESDAY MARCH 12, our indoor practices will move to Journeyman Fitness Club located at 11356 Perry Highway, Wexford PA 15090.
For more information, please visit their website here
Please arrive at the gym at 6:45 PM for stretching and warm up.
Erging will begin at 7:15 PM
Spring 2014 Season
MONDAY APRIL 21 is our tentative start date for on-the-water practices.
These will be held at the Groveton Boat Club at our regular hours. Groveton Boat Club is located at 4551 Royal Ave, Robinson, PA 15108
However, we will make every effort to get on the water sooner if the river conditions are favorable.
If you are joining us for the spring, please fill out and submit the Spring 2014 Masters Registration form here
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Normal Practice Hours
Monday and Wednesday – 6:30 PM to 8:30 PM
Saturday – 7:00 AM to 9 :00 AM
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Please stay alert for changes and upcoming news!
2012.11.28 PRC Workouts – Wednesday
How was yesterday’s work? Tough? Easy? Feel the grind? I bet you did. Are you foam rolling? I hope so. If not, you are implicitly hurting yourself. Get yourself a foam roller.
Foam Roller from Dick’s Sporting Goods
Use it before and after you workout. Every day. Every practice.
Erg Workout
10:00 Warm-up @ 14 spm
12k @ 14 spm
Goal: +0:25 from 2k split
Weights Workout
3 rounds – 0:40 work, 0:20 rest
Squats
Push-ups
Leg Raises
Burpees
Jumping Lunges
Flutter Kicks
2012.11.27 PRC Workouts – Tuesday
Hello Everyone,
It’s the post-Thanksgiving blues and it’s time to get back in the game. And by back in the game, I’m talking about training for the early 2013 erg competitions. There is one in Pittsburgh at the end of January that the team will be training for – Pittsburgh Indoor Sprints.
*Click on the link for the information. Do it. You know you want to.
From now on, this training will be intense but geared towards peaking for the Pittsburgh Indoor Sprints. A few weeks later will be the CRASH-Bs, so if you want to train for that instead, you can just insert a deload period during the week of the Sprints and continue training for the Boston race.
Erg Training (this is assuming you have taken a 2k within the last month – if not, please go out and do so)
3 x 4k @ 20 spm
Goal: +0:16 from 2k.
rest: 4:00 between pieces
Weight Training
None today. Stretching, flexibility, and mobility.
Do these stretches:
2012.11.24 PRC Workouts – Saturday
Hello Everyone,
Our first weekend workout! Get ready!
Erg Workout
10:00 Warm-up @ 16 spm R4 intensity
3 x 12 min @ 0:00.5 faster than last R3 workout
Strength
complete 5 rounds
30 seconds – Max Hang Clean + Push Press w/ 25 lb dumbbell
30 seconds rest
30 seconds – Max Pull-ups
30 seconds rest
30 seconds – Max Burpees
30 seconds rest
*rest 1 minute between rounds
