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Canoe Kayak Ontario Sprint
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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
Picture
Picture
Picture
Picture
Picture

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.

​
​
Picture
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. ​
Picture
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.
Picture
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:

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
  • About
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    • EDI >
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  • Resources
    • Athlete Resources
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    • Webinar Series
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    • Policies, Safety & Insurance