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Canoe Kayak Ontario Sprint
  • About
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While we can not be physically together during this time, we are working towards virtually bringing our community together and building it stronger.  It is more important than ever to take care of your health and well-being during this time, and we're here to help!  CKO Sprint @ Home has provided resources for @ Home Fitness, Nutrition, Physio, Mental Health, and Togetherness.

Be Safe, Be Active, Be Positive! 
2020 Ontario Power Ranking Challenge
2020 Ontario Virtual Championships
2020 CKO Virtual Challenge Round 2
CKO Fitness Challenge - Round 1
Mental health & wellness

Mental Health

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Use the “CANADA” approach to manage uncertainty:
Check-in, Accept, Navigate, Adapt, Discuss, Act
Canadian Centre for Mental Health and Sport - COVID-19
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"British yachtswoman Dee Caffari has spent up to six months alone at sea whilst sailing around the world. Though her self-isolation was self-imposed, she is expertly placed to offer you constructive and practical advice on coping with isolation caused by COVID-19. "

1) Stay in touch with friends and family, Dee advises. Just one chat a day can lift your spirits. 
2) Focus on what you can control and make a manageable daily plan. 
3) Use this situation as an opportunity to change your behaviour for the better. 
​

Read full article here
Game Plan COVID-19 Resources:
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self awareness worksheet
5-4-3-2-1 mindfulness exercise
adapting to @ home
attitude of acceptance
Psychology Today: 10 steps to coping with isolation
  1. "Normalize your feelings. 
    "It is normal to feel anxious, afraid, helpless and overwhelmed when dealing with a trauma. ... But you are also entitled to do what you can to feel less bad—even to feel better at times. So, let’s work on what we can control—and realize that we cannot control what we do not know.
  2. Reach out to friends and family. 
    ​"Just because you are “shut in” doesn’t mean you are “shut off." ... So, think about taking that step and call some people. Video platforms are also very useful. Use Skype or Zoom or other free services to actually see each other. Keep track of your experience and how it feels after. Try to reach out to someone every day."
  3. Schedule daily activities. 
    "
    Make a list of things that you can do during the next day. This is your TO DO LIST FOR TOMORROW. The great thing about a list for the next day is that you wake up and you know that there are things that you will do. This will give you an hourly purpose, a sense of being effective, and will help distract you from your worries. ... At the end of the day look at your TO DO list and check off what you did and what it feels like to have done it."
  4. View this as free time. 
    "
    You probably are familiar with the feeling that you never have enough time to do what you want to do. But now you have plenty of time. ... This is your time to do what you want to do. So, use it wisely."
  5. Do what you have been putting off. 
    "
    When thinking about your free time you can identify the tasks that you have been putting off. ... So, make a PROCRASTINATION LIST and start working on it. This might be household chores, reorganizing that closet, decluttering your apartment or house, contacting people you have fallen out of touch with, or cleaning your home."
  6. Get some exercise. 
    "
    You can stream youtube videos that can serve as your personal trainer to nag you to get some exercise in your home. ... Getting your pulse rate up, pushing yourself a little more will get those endorphins going. Go for it. Just DO IT."
  7. Eat and drink wisely. 
    "
    When we are stressed we often overeat or eat junk food or drink too much. Keep an eye on this problem. In fact, why not dedicate this time to getting really healthy? ... Another opportunity that you have right now is to cook creatively. ... You can even get back to the basics your grandparents knew—like making your own bread, healthy soups, and other creative and delicious things for your home-made menu."
  8. Make a list of reading and videos. 
    "
     It’s wonderful that you can access a lot of free books through your public library--- you can download e-books and audiobooks for free. Go to your public library website and see how you can access these items."
  9. Support someone who is having a difficult time. 
    "
    We are all in this together and we need to support each other. One way of feeling connected and finding meaning is to check on someone who might be having an especially difficult time. ... - Making that call or sending a text to see how they are doing might make someone feel less isolated. And you will feel better doing it. Ironically, sometimes when we help someone else we give the most help to ourselves."
  10. Challenge your hopelessness. 
    "
    We need to take this pandemic seriously because many people will die. ... It is possible that things might subside or that the virus will not be as virulent as we now believe. We don’t know. But rather than trying to predict the future try to focus on today and the next week. Don’t use your emotions to predict what life will be like next month."
Read the full article here
​

Other useful articles:
BBC - Coronavirus: How to protect your mental health
Olympic.org - 
How to Stay Positive  , 11 top tips for working from home , Abhinav Bindra: “Accept and adapt” 
CKC Athlete Mental Health Awareness Guide
File Size: 1075 kb
File Type: pdf
Download File

Psychosocial Phases of the COVID-19 Pandemic (CSIO)

​​The COVID-19 pandemic, and its impact on society as a whole and on sport more specifically, is nothing like a crisis we know; it is unprecedented. The Psychosocial Phases of Disaster model (see Figure 1) is helpful to understand the phases through which populations go when facing a global crisis or pandemic. The model can assist us in anticipating needs and providing appropriate support and resources as we move across each phase. While there are typical collective responses to a pandemic, there are also individual differences, leading people to respond in unique ways to challenges, restrictions, and disruptions. These differences must be taken into consideration in the development and provision of support and resources throughout any pandemic.
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Figure 1. Psychosocial Phases of Disaster (adapted from Zunin & Meyers, 2000) NOTE: The intensity and duration of these phases vary and may also overlap. People and subgroups may experience different phases at any one time.
Following is a brief summary of each phase, with examples of how they may be currently manifesting themselves in the sport context. It is beneficial for us to reflect on each phase to be able to recognize when we may be progressing or regressing from one phase to the next. Identifying examples supporting our experiences in each phase can foster not only self-acceptance and self-compassion, but also self-awareness to recognize specific needs we may have to effectively cope and overcome challenges. Take some time to contemplate the phase that best characterizes you and your NSO at the moment within this COVID-19 pandemic.

Heroic Phase
  • In the immediate aftermath, the heroic phase prioritizes survival and promotes safety of others.
  • The community focuses energy and activities into assisting others, providing emergency responses, and attending to impacts of the disruptions. 
  • Sport context examples: Getting teams/athletes back to Canada, national team athletes reaching out to youth to help them through challenges, health prioritized over all else.
Honeymoon Phase
  • This phase is characterized by optimism in the community/individuals and formal assistance becomes readily available. 
  • Community bonding occurs as a result of sharing the experience and giving/receiving support.
  • Mental health supports are visible and seen as helpful, they are more readily accepted, and provide a foundation for the future. The difficulty of what is to come becomes apparent and fatigue sets in.
  • Sport context examples: #ONETeamCanada, posting group workouts, optimism through social media, concerns about access to training and future.
 
Disillusionment Phase
  • In this phase, the reality of the disruption sets in (economic impacts, strenuous rebuilding process). 
  • Fatigue sets in, symptoms related to stress intensify, and hope decreases.
  • Complaints related to abandonment, unfairness, and incompetence become vocalized. 
  • Sport context examples: Frustration that the ‘goal post’ continues to move (no training for weeks, now months), anxiety about job security, fatigue and decreased motivation with modified training routines.
 
Recovery and Reconstruction Phase
  • This phase involves rebuilding what was lost and there is an ongoing need to readjust and grieve losses.
  • The repair and mitigation efforts initiated in the early phase become apparent and impact personal growth. 
  • There is an ability to see opportunities and re-examine life priorities, and confidence is built by building relationships and overcoming challenges.
  • Sport context examples: Reintegrating into group and center training, crafting new training and competition goals and plans, grieving lost opportunities, restructuring given economic impacts. 
 
It is possible that many of us are currently oscillating between the ‘honeymoon’ and ‘disillusionment’ phases. With disillusionment comes accumulating fatigue, frustration, impatience, boredom, and decreased motivation. Therefore, mental health must be regularly monitored at this time, and mental performance skills (e.g., goal-setting, stress management, mindfulness, self-talk) should be used to cope with unproductive thoughts, emotions, and behaviors. Uncertainty about the future may persist, however, it is important that we keep in mind that reconstruction and recovery are around the corner, if not already initiated.
 
Discussions regarding group-based training, use of training facilities, and new training and competition plans are imminent or already underway. All of this may be generating mixed emotions, which are normal in these circumstances. Regardless of the phase in which we find ourselves, it is vital that we continue to respect regulation and restrictions.
 
In summary, while we all have different coping mechanisms and timelines to work through challenges during this pandemic, it is essential that be proactive about protecting our mental health throughout each phase to help flatten the mental illness spike that may emerge without a preventative approach.  We also must maintain hope, optimism, social connection, and support, and adopt a growth mindset to foster resilience and maintain mental health during the Recovery and Reconstruction phase. If you would benefit from further support, please consider this resource document ( GamePlan Resource).
CSIO Mental Health Update: 

Mental Health Update
Leading mental health authorities and advocacy groups are calling for an increase in mental health resources to cope with the threat of an “echo pandemic”, the significant rise in mental health issues in those significantly affected by COVID-19. The Canadian Sport community is not immune to this echo pandemic, and to help flatten the mental health spike, a preventative and proactive approach must be taken. To help mitigate the ill-effects of stress, protect mental health and promote mental fitness, it is recommended that we practice psychological hygiene as part of the daily routine. The following are some activities to be considered.
 
Emotional Tolerance
We must remember that emotions are an integral part of the human experience; they are there to protect us, guide us and help us recognize what we need. We should accept that our emotions are real and valid responses to this abnormal event. By understanding our emotions and core needs, we are able to increase our emotional tolerance. Valuable steps in this process include:
·       Naming the emotion we are experiencing (e.g., I feel anxious and overwhelmed) and recognizing it as normal and valid (e.g., just my emotions doing their job in these times of uncertainty)
·       Accepting the emotion as a normal aspect of our experience (e.g., It’s understandable that I have heightened level of anxiety given the current situation)
·       Identifying needs by exploring what the emotion is revealing or why it is important (e.g., I want to be safe and need to take necessary precautions) 
 
Stress Management
COVID-19 is an unprecedented event. As such, there is no rule book to follow and it is inevitable that stress and anxiety levels rise given the uncertainty and unpredictability of the situation we are facing. However, it is important to remember that not all stress is bad; it depends on our perspective, competencies, and support. Adversity is part of high performance sport, therefore, athletes, coaches, and IST members can use existing skills to manage challenges and the unknown. COVID-related stress management tips include:
 
Protective physical and psychological factors 
·       Engaging in physical distancing 
·       Washing hands and wearing a mask and gloves when out in public
·       Staying home, especially if sick
·       Reducing information by taking breaks from watching or listening to news
·       Maintaining a sense of balance by pairing intense information processing with light activities (e.g., watching or reading something amusing, playing a game). 
Stress management 
·       Identifying stressors and focusing on the knowledge and skills we have to manage them – keeping our confidence greater than our fears
·       Connecting with others and expressing worries and concerns to feel supported
·       Taking care of our body by exercising, eating and sleeping well, and limiting our alcohol intake
·       Spending time outdoors to benefit from mother nature’s healing effects
·       Doing breathing / relaxation exercises 
·       Having fun and staying stimulated by trying out new activities / hobbies
 
Mindfulness
Mindfulness is deep awareness of the present moment. It reflects our ability to BE.HERE.NOW with an accepting, nonjudgmental attitude. Mindfulness helps us to embrace all human experiences, regulate emotions, improve focus and sleep, and boost immunity. A daily dose of mindfulness training can make a world of difference.  
·       Try the mindfulness app “Calm” for free for one month by clicking here
 
Gratitude and Growth
To help balance the part of the brain that becomes activated when exposed to perceived threat and danger (the amygdala), we can even out the input by focusing on what is good. This can be done by scanning the world around us for three good things and writing those things down at the end of each day. This activity has shown to improve levels of optimism, happiness and subjective well-being. 
 
We can also mitigate the stress response by adopting a “challenger” mindset and looking for opportunities for growth and learning that comes with the challenge we are facing. For example, this quarantine is a great opportunity to build mental fitness and resilience skills, which can help enhance sport performance when back to training and competition.
 
Take a proactive and preventative approach and practice psychological hygiene on a daily basis. 
community

 Paddling Community @ Home Resources

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Sports Community @ Home Resources

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Special Olympics Ontario: Healthy @ Home
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Game Plan: COVID-19 Resource Hub
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How Team Canada Athletes are Leading the Way at Home

Join Our Online Community

CKO Sprint Alumni
cross cko sprint challenge
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submit week 3 kilometers
live results page
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Starting Tuesday May 12th, Canoe Kayak Ontario athletes will begin to "Cross CKO Sprint" by logging their kilometers over 4 weeks. There will be sponsored prizes each week, prizes for all athletes who complete the challenge, and a club burgee prize. 

The Goal:
To cross CKO Sprint as fast as you can (Total 360km - 15 km to each Canoe Club)
*If you cross CKO Sprint before the end of 4 weeks, continue to lap 2 to strive for highest KM count

Instructions:
  1. Athletes will log their kilometers from training sessions each week.
    Kilometers can be in any form: running, cycling, paddle machine, walking, etc. 
  2. Submit your kilometer count at the end of each week into the google form. *Submit Week 1's total kms for week 1, Week 2's total km for week 2, etc. 
    FIRST SUBMISSION DUE SUNDAY, MAY 17TH 11:59 PM
  3. Track your teammates and competitors' progress (kilometers and canoe club location) on the live results page
  4. Track club points on the leader board on the live results page.
    Points will be awarded for each canoe club passed (every 15 km)
  5. Sponsored prizes will be announced each week. Winners will be drawn randomly from all participants during that week. 
  6. Every athlete that crosses CKO Sprint will be awarded with a challenge completion CKO Sprint T-Shirt
  7. The canoe club with the highest points after 4 weeks will be awarded with a club burgee prize 

Prize Draw

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Week 4: Canoe Kayak Canada Boutique
  • Prize: CKC Prize Pack - Contest Design T-shirt, CKC Hat, and CKC Sticker
    * Items can be exchanged for other CKC merchandise of equal value
    ​
For the final week of the Cross CKO Sprint Challenge, we are very excited to partner with the CKC Boutique. Canoe Kayak Canada will be launching a new line of merchandise in their boutique very soon! https://shop.canoekayak.ca/
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Week 2: Regatta Sport
  • Prize: 2021 Canada Summer Games Gift Pack

Message from Regatta Sport:
RegattaSport is Canada’s premier watersport uniform supplier with over 30 years of experience and staff committed to making premium performance racing kit. 2020 has been challenging and we want to see you return safely to your water sports. To that end, RegattaSport is producing custom masks, proudly made here in Canada.  Our “Defender Mask” line is available to clubs and teams across the country.
Please contact us today at teams@regattasport.com
 for more information and have our design team customize to your specifications.

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Week 1: Wave Paddle Sport
  • Prize: 2 Vajda Roof Rack Pads

Message from WPS:
Wavepaddlesport.ca is now the VAJDA canoe and kayak distribution center in North America.  Mississippi Kayak and Wavepaddlesport.ca have teamed up over the past 10 years to provide unmatched sales and service of sprint racing canoes, kayaks and surfskis.  WPS is now transitioning to take over the business in 2020. 
Vajda has developed some awesome new product for 2020 and the demo's are here in Canada.  The VAJDA ApeX K1 and C1 are brand new sprint models for 2020 that will rival the top speeds of all other manufacturers.  The ApeX K1 line-up includes the thoroughbred ApeX, the ApeX Yurenia, ApeX 40, ApeX 46, ApeX 52 and the ApeX PARA providing clubs a seamless progression.   
The new 2020 VAJDA Makai 43 surfski can jump up to maximum speed like a sprint boat allowing you to hop onto small waves effortlessly. 
​

Contact Bevin if you have any questions regarding any of the new VAJDA product line.
bevin.wps@gmail.com
613 295-9043
coach resources

Coach Resources

international canoe federation: COVID-19 Updates - Canoe/Kayak Events
ICF: Coaching in Times of Crisis
Zoom Web Conferencing
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Braca Canada Challenge

Braca Canada Challenge

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  1. Watch our video tutorial on this week's challenge
  2. After practicing, submit a video of your ATTEMPT of one or all of the exercise challenges wearing your club jersey
    * the objective of this week's challenge is to try something new. Your submission will not be graded by technique. Safely attempt to execute these exercises (whether your video is perfection or a blooper reel) to earn your club points & a chance to win the grand prize
  3. Submit your video to CKO Sprint on Facebook or Instagram
  4. Submissions due Sunday May 10th 11:59 PM
  5. Club points will be awarded for each entry
  6. One random winner will be drawn for the Braca Canada Grand Prize (see below)
Exercises:
  • Pistol Squat
  • One Arm Push-Up
  • No-Hand Stand Up
​

Braca Canada Grand Prize & Participation Discount

At Braca Canada we understand that this is time at home can be hard. We are all in this together and if we can just stay home a little bit longer, we will all be able to get back on the water together.​

For this weeks CKO challenge Braca Canada is going to award the winner with a Braca back pack and 10% off a new paddle order made before June 1, 2020.

We would also like to congratulate everyone who takes part in the challenge and offer 5% off all new Braca Sport orders made by June 1, 2020. All orders must be made by either contacting us by email bracasportcanada@gmail.com or DM us on our Instagram page @braca.canada .
​To be eligible for the discount please provide a screenshot of your submission to CKO Sprint or post your video and tag @braca.canada
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Colour in your calm contest with nelo canada 
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CKO Sprint has partnered with Nelo Canada for a new challenge this week: Colour in your calm

This week our focus is taking a break from our screens and social media, and exercising our creative muscles.
There are a lot of health benefits with the activity of colouring such as reducing stress and anxiety, quieting restless thoughts, taking a mindful break from life, and being creative! 

There are two different colouring templates categories (printable files below). 
1) Boat Design - pick a canoe or kayak and create a boat design!
2) Scenic Paddler - pick a discipline and make the image come to life with colour!

Both categories will randomly select a winner & prize. More information on the contest below. 

You don't have to be an artist to participate in this contest! Dig up some colouring utensils (or use an online colouring platform) and have some fun

Contest

WHO: Contest is open to all CKO members 
WHAT: Colour in your favourite boat design and/or scenic paddler. There is no limit on colours, mediums, or creativity!
WHEN:
  • Contest begins MONDAY APRIL 27th.
  • Submissions due SUNDAY MAY 3rd.
  • Winners announced MONDAY MAY 4th.
​SUBMIT: Submit a scanned copy or picture of your artwork to CKO Sprint via instagram direct message or facebook messenger. ​
  • Provide your name, club, and email on the colouring template. Submissions are due Sunday May 3rd
  • Post a photo of your art on social media and tag us! ​@CKOSprint @NeloCanada #colourinyourcalm
PRIZES: Winners will be selected randomly from a draw, not by merit. Two winners will be selected; one for the boat design and one for the scenic paddler. 
  • Boat Design: Nelo Canada will re-create the winner's boat design as an official Nelo graphic illustration and will share the creation as a video on their instagram. The winner will also receive a Nelo Canada T-shirt (value $25-$28.) Boat design is not available for actual use.
  • Scenic Paddler: Nelo Canada will draw one winner to receive a Nelo Canada Crew Neck Sweatshirt (White or Black with Nelo Logo - Colour of your choice... see image)
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colour_in_your_calm_boat_design_canoe.pdf
File Size: 645 kb
File Type: pdf
Download File

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colour_in_your_calm_scenic_paddler_canoe.pdf
File Size: 630 kb
File Type: pdf
Download File

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colour_in_your_calm_boat_design_kayak.pdf
File Size: 668 kb
File Type: pdf
Download File

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colour_in_your_calm_scenic_paddler_kayak.pdf
File Size: 1039 kb
File Type: pdf
Download File

Online Colouring Resources:

While we strongly encourage printing off our templates and physically colouring, we understand that not everyone has access to printers and colouring utensils at home. If this is the case, here are some options for colouring online:​​
  • Colorscape iPhone App
  • Microsoft Paint
  • Apple Paint Brush
  • https://www4.lunapic.com/editor/?action=colorbook

You can also download this scanner app to take a high-res copy of your artwork for submission
  • Scanner App: PDF Document Scan
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cko sprint live work-ins

CKO SPRINT LIVE "WORK-INS"

CKO Sprint will be hosting Facebook & Instagram Live home gym workouts every Thursday at 2:00 pm. Each week an Ontario athlete will lead the workout for all of us to participate in. 

Week 6 (April 30th @ 2:00 pm) Natalie Davison

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Week 5 (April 23rd @ 2:00 pm) Rowan HK & Drew Hodges

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Week 4 (April 16th @ 2:00 pm) Maddy Schmidt & Simon McTavish

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Week 3 (April 9th @ 2:00 pm) - Erica Scarff

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Week 2 (April 2nd @ 2:00 pm) - Mark Oldershaw ​​

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Week 1 (March 26) - Katie Vincent

#CKofitnesschallenge

#CKOFITNESSCHALLENGE

results
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Week 1: Max Plank - Complete!

Week 2: 1 Minute Push Up 
​
- Completed! 

Week 3: 15 Burpees- Complete!

Week 4: 1 Minute Dips- Complete! 

Week 5: Leg Trio - Complete!

Week 6: TP Superman - Complete! See Results here
Final of Round 1! 

Whether you are training with your club, or at home, you can participate in these challenges. So grab a friend, a phone, and a timer, and get ready to showcase your off-season GAINZ.
In conjunction with the activities your clubs and coaches will be prescribing you, CKO’s Fitness Challenge will be a fun way to stay active and work off the boredom of being cooped up for an extended period of time.

How it works:
  • ​The challenge is open to ALL CKO members including Sprint, WhiteWater and Marathon
  • We will be posting a new challenge through our Facebook & Instagram account on Tuesday each week for you to complete @CKOSprint
  • Video yourself completing the challenge and submit it our Facebook through Messenger by the following Sunday.
    ​If you don’t have a Facebook account & would like to submit an entry through other means, please contact us so we can set that up for you!
  • Results from each age and gender category (U10, U12, U14, U16, U18, U21, Open, Masters (25+), Para & Special Olympics) will be published on Mondays (Go to Results Page)
  • Results will be ranked and club points will be awarded for the Top 8 participants in each category
  • At the end of the Fitness Challenge (to be determined) prizes will be awarded to the clubs with the highest combined weekly challenge scores in each age and gender category
  • REMEMBER TO INCLUDE YOUR NAME, CLUB, AND AGE IN EACH SUBMISSION
  • If you have any questions email CKO Sprint’s Technical Director, Ryan Blair at ryan@ckosprint.ca

CONTACT

​​Ryan Blair 
​Technical Director
, Canoe Kayak Ontario (CKO) Sprint

T 647 505-9476
​ Email:  ryan@ckosprint.ca
​

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​© Canoe Kayak Ontario (CKO) Sprint 2018
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