Benchmarks

Just to have everybody on the same page come tryouts, everyone should be capable of:

2.5 km (1.5 mile) run in 10:45*
5.1 km (3.0 mile) run in 22:00**
22 push-ups***
6 Pull-ups****
Bench Press 100% Body weight

This is our base to start off with in September.

gnarlz.

*6 laps of the inside lane of a 400 metre track.

**12.5 laps of the inside lane of a 400 metre track.

***Lie on the ground face down, hands approximately shoulder width apart. Perform as many push-ups as possible- using the toes as a pivot point- without pausing. BE STRICT. Fold a towel in three and set it under your chin. Ensure that your CHIN touches the towel after every repetition. Also, ensure your arms are FULLY extended before performing the next push-up.

****Hang from a pull-up bar using an overhang grip. Arms must be fully extended before beginning. Pull upwards until your chin is above the bar. Lower your back to full extension. This is one good quality repetition. You can hang on the bar as long as you like, but as soon as you jump down, it's done.

Wrap-Up/Start-Up

Another year come and gone.

First off, stay in shape over the summer. There will be no excuses come September to those individuals who do not carry their weight for the good of the team. Be training at least twice a week, and be throwing at least 3 times, every day would be ideal.

With most of our returning players wrapped up in the Club season, I know this won't be a problem, but keep the Queen's work ethic; we all know other fitness regimens are sub-par.

For all hopefuls (greenhorn or veteran), tryouts will be at the start of September, the week after Frosh Week. Dates are still TBD.

The fall schedule looks familiar, with practices Tuesday-Wednesday-Thursday nights over on West Campus. Canadian Easterns and Nationals usually fall at the start of and in the middle of October respectively.

Work hard. Never give up. Triumph.

gnarlz.