CKO Sprint's virtual Spring Training Camp was open to all registered club paddlers in Ontario. Our goal was to bring the best aspects of spring training camps to the virtual world. Some of these include aerobic and technical development, skill development, competition, team work, friendships, and professional development. Results of daily fitness activities and recordings of our live events are posted below. 

Results

KM counter

3 x 2km

5km

20' AMRAP

Sally Up

 

Kilometer Counter

Name	Club	Age	Discipline	Total Week Kilometers
Cassie Kenny Hayley Plante Abbey Krawczuk Ian Ramsay Macy McDonell Kenzie Haines Avery Duval John Mollard Spencer McLeod Naomi Lozada Claire Nevins Stefan Samoila Ashton Teixeira Cameron James Brynn Bowman Natalie McQuay Gia Venter Kasey Carswell Maria Tierrafria Sherra Fam Claire Mollard Jaylynn Whitehead Jack Bailey Owen MacLean Camille Heurzeau Julien Turpin Matthew Sampson Julian Ribero Liam McQuay	BCC BBCC SCC Toronto Island RCC CPCC CPCC MCC MCC MCC MCC BBCC BCC CDBCC GCC MCC CPCC GCC PICC PCKC MCC GCC CPC CPC MCC SCC MCC ORCC MCC	U14 Open U18 Master U16 U18 U16 U16 U12 U16 U16 Para U14 U18 U16 U12 U16 U16 U18 Master U12 U16 U14 U14 U14 U14 U16 U16 U16	Women's Kayak Women's Kayak Women's Kayak Men's Kayak Women's Canoe Women's Canoe Men's Kayak Men's Canoe Men's Canoe Women's Canoe Women's Kayak Men's Kayak Men's Kayak Men's Kayak Women's Canoe Women's Kayak Women's Kayak Women's Kayak Women's Kayak Women's Kayak Women's Canoe Women's Kayak Men's Kayak Men's Kayak Women's Kayak Men's Kayak Men's Canoe Men's Kayak Men's Kayak	107.00 96.00 66.01 63.56 37.00 32.70 32.10 32.00 29.30 27.90 25.32 23.94 22.69 22.50 22.00 21.00 20.71 19.00 17.00 16.85 14.55 13.00 12.00 11.00 10.04 8.00 8.00 7.50 5.00

 

3 x 2km Results

Name	Club	Age	Discipline	3 x 2km Average	1st 2km	2nd 2km	3rd 2km	Method
Stefan Samoila Sherra Fam Gia Venter Matthew Sampson Abbey Krawczuk Claire Nevins Naomi Lozada Arturo Sanz Claire Mollard Federico Sanz John Mollard Jack Bailey Jaylynn Whitehead Hayley Plante Brynn Bowman Avery Duval Spencer McLeod Macy McDonell Ashton Teixeira Julien Turpin Maria Tierrafria Liam McQuay Kasey Carswell	BBCC PCKC CPCC MCC SCC MCC MCC BCC MCC BCC MCC CPC GCC BBCC GCC CPCC MCC RCC BCC SCC PICC MCC GCC	Para Master U16 U16 U18 U16 U16 U14 U12 U14 U16 U14 U16 Open U16 U16 U12 U16 U14 U14 U18 U16 U16	Men's Kayak Women's Kayak Women's Kayak Men's Canoe Women's Kayak Women's Kayak Women's Canoe Men's Kayak Women's Canoe Men's Canoe Men's Canoe Men's Kayak Women's Kayak Women's Kayak Women's Canoe Men's Kayak Men's Canoe Women's Canoe Men's Kayak Men's Kayak Women's Kayak Men's Kayak Women's Kayak	10:00 15:34 12:56 11:36 11:35 11:30 10:55 10:24 10:05 10:04 9:32 9:29 9:13 9:05 8:51 7:53 6:46 5:32 5:30 4:21 11:16 9:55 8:00	​10:00 14:05 13:15 11:28 11:55 10:33 11:03 9:58 10:31 8:53 9:28 9:31 9:13 9:08 8:51 7:59 6:21 5:11 5:26 5:09 11:12 10:11 5:06	10:00 15:52 12:12 11:36 11:24 11:56 10:42 10:50 9:53 11:15 9:18 9:47 - 9:12 9:03 7:49 7:15 5:33 5:21 3:12 11:15 9:45 13:16	10:00 16:46 13:23 11:45 11:26 12:01 11:01 - 9:46 - 9:52 9:10 - 8:56 8:40 7:53 6:43 5:52 5:44 4:43 11:21 9:51 5:39	Wheel Paddle Run Paddle Erg Rowing Run Run Run Run Run Run Run Run Paddle Run Run Run Bike Bike Bike Run Run Bike

 

5km Run/Wheel

Name	Club	Age	Discipline	5km Run/Wheel Time
Abbey Krawczuk Kasey Carswell Avery Duval Macy McDonell Brynn Bowman Cassie Kenny Hayley Plante Claire Mollard John Mollard Jack Bailey Spencer McLeod Owen Abel Maria Tierrafria Liam McQuay Ashton Teixeira Claire Nevins Naomi Lozada Sherra Fam Stefan Samoila	BBCC PCKC MCC MCC BCC CPC MCC BBCC BCC GCC RCC CPCC GCC SCC MCC PICC ORCC MCC MCC	U18 U16 U16 U16 U16 U14 Open U12 U16 U14 U12 U14 U18 U16 U14 U16 U16 Master Para	Women's Kayak Women's Kayak Men's Kayak Women's Canoe Women's Canoe Women's Kayak Women's Kayak Women's Canoe Men's Canoe Men's Kayak Men's Canoe Men's Kayak Women's Kayak Men's Kayak Men's Kayak Women's Kayak Women's Canoe Women's Kayak Men's Kayak	10:30 13:56 20:36 23:19 23:22 24:05 24:30 24:44 24:52 24:58 25:01 26:34 27:58 28:33 28:45 33:56 34:32 44:06 48:08

 

20' AMRAP

Name	Club	Age	Discipline	# of Rounds in 20 min
Brynn Bowman Stefan Samoila Ashton Teixeira Spencer McLeod Federico Sanz Avery Duval Arturo Sanz Matthew Sampson Jaylynn Whitehead Naomi Lozada Claire Nevins John Mollard Abbey Krawczuk Kenzie Haines Claire Mollard myles melville Maria Tierrafria Kasey Carswell Gia Venter	GCC BBCC BCC MCC BCC CPCC BCC MCC GCC MCC MCC MCC SCC CPCC MCC CPCC PICC GCC CPCC	U16 Para U14 U12 U14 U16 U14 U16 U16 U16 U16 U16 U18 U18 U12 U14 U18 U16 U16	Women's Canoe Men's Kayak Men's Kayak Men's Canoe Men's Canoe Men's Kayak Men's Kayak Men's Canoe Women's Kayak Women's Canoe Women's Kayak Men's Canoe Women's Kayak Women's Canoe Women's Canoe Men's Kayak Women's Kayak Women's Kayak Women's Kayak	13.0 12.0 12.0 12.0 11.0 11.0 9.0 9.0 8.0 8.0 8.0 7.5 7.0 7.0 6.0 6.0 6.0 6.0 5.0

 

Bring Sally Up Push Up Challenge

Name	Club	Age	Discipline	Time
Hayley Plante Sherra Fam Stefan Samoila Kenzie Haines John Mollard Spencer McLeod Maria Tierrafria Claire Mollard Avery Duval Arturo Sanz Federico Sanz Naomi Lozada Claire Nevins Brynn Bowman Abbey Krawczuk Gia Venter Kasey Carswell	BBCC PCKC BBCC CPCC MCC MCC PICC MCC CPCC BCC BCC MCC MCC GCC SCC CPCC GCC	​Open Master Para U18 U16 U12 U18 U12 U16 U14 U14 U16 U16 U16 U18 U16 U16	Women's Kayak Women's Kayak Men's Kayak Women's Canoe Men's Canoe Men's Canoe Women's Kayak Women's Canoe Men's Kayak Men's Kayak Men's Canoe Women's Canoe Women's Kayak Women's Canoe Women's Kayak Women's Kayak Women's Kayak	3:20 2:58 1:58 1:37 1:22 1:13 1:11 1:10 1:09 1:07 1:07 1:05 1:05 1:02 0:58 0:57 0:56

Live Events

Monday April 26th
Tokyo Q&A

​Tokyo nominated athletes Katie Vincent, Alanna Bray-Lougheed, Maddy Schmidt, and Andrea Nelson will kick start our week of live events with a Q&A session about their Olympic and Paralympic preparation.

​​

Thursday April 29th
​Athlete Social
The social aspects of training camps are what make them a blast! Join us on Thursday night with your teammates across Ontario for trivia and fun team activities! 

Tuesday April 27th
Evening Yoga

​Join coach Cheyanne from Rideau Canoe Club for a 60 minute yoga session. This session is intended to take place after your afternoon workout at your club. Coach Chey will lead us through a yoga routine that will improve flexibility and mobility for paddlers. ​

Friday April 30th
Coach Social
Open to all Ontario Coaches, join us for a coach social over dinner (on us!).

Wednesday April 28th
Ask A Coach Roundtable

​Come online with some of Ontario's best Canoe Kayak coaches for a roundtable Q&A. One of the best things about training camps is the opportunity to work with coaches from other clubs. Gain new perspectives, technical insights, and experience new programming. 
​
​We are very excited to have RCC's Cheyanne Farquharson, ORCC's Joel Hazzan, SCC's Helen Savin, CPCC's Pat Lester, BBCC's Peter Martinek, RHCC's Rob Stott, BCC's Hunter George and SNCC's KC Fraser as our expert panel of coaches. 

Fitness Activities

Fitness Activity Entries

KM Counter
Time to rack up some kms! Log your daily kilometers from all daily activities including running, wheeling, cycling, ergometer, paddling, walking, etc.
Strive for HIGH QUALITY kilometers and see how many you can get in 5 days of training (monday - friday).
​
3 x 2km Time Trial
2km time trials are a spring training camp classic. The 2km distance is a good barometer of athletes' aerobic capacity and speed-endurance mix. This performance test is traditionally done on water but for those who are unable to paddle at this time, please complete running, cycling, or on an ergometer and record your method and times.
Complete 3 x 2km time trials starting every 15-20 minutes. Try to limit your course to 1 turn for on water or running time trials.
Record all 3 of your times in the activity entries spreadsheet. Your times will be averaged automatically.

5km Run/Wheel
Test your aerobic capacity on dryland by completing a timed 5km run/wheel. Try to run/roll on a course with limited hills and turns. Record your time in the activity entries spreadsheet

20' AMRAP
AMRAP stands for "as many rounds as possible." This workout structure is used for conditioning that pushes your body to the max within a set period of time. To do this AMRAP, set a timer for 20 minutes , and complete 10 reps of the following 5 exercises:

1. Chin Ups or Body Row
2. Push Ups or Modified Push Ups
3. Burpees
4. Goblet Squats (15lbs/30lbs)
5. Mountain Climbers (counting one side only)

Para:

1. Chin Ups or Body Row
2. Push Ups or Modified Push Ups
3. Front + Side Lateral Raises (5lbs/15lbs)
4. Sit Ups
5. K-Motion (5lbs/15lbs) seated forward punches

Repeat the sequence for as many rounds as possible until time expires, resting when needed. Record the number of rounds you achieved in 20 minutes in the activity entries spreadsheet.

"Bring Sally Up" Push Ups
Play the song "Flower" by Moby, which has a repetitive chorus of "Bring Sally up, bring Sally down". Every time you hear the word "up" you perform the upward part of the push up, and every time you hear the word "down" you descend, holding the pose until you hear the word "up" again. If your chest touches the ground or if you miss a sequence, you're out!

• Hold the up position of a push up when the song says “Bring Sally Up”
• Hold the down position of a push up when the song says “Bring Sally Down”
• The song says “Bring Sally Up” and “Bring Sally Down” 30 times.

Mark the timestamp in the song at which point you stopped. You've got a goal to aim for and surpass for next time, with the end result being to complete the entirety of the song. Record your time in the activity entries spreadsheet.

​Use this song for the challenge: