ROC
Alan Strike Aquatic Centre, 49 Liberty St. L1C 3A0 Bowmanville, ON, Canada

The swimmers were challenged to DO SOMETHING over the Holiday break for: *Themselves *A family member *A friend *Their community... *Their world And they wrote their commitment on the paper ornaments decorating this tree, to be reviewed upon our return January 4. Well, that return is not happening and it looks like we will have 5 weeks or so with some time on our hands. How about you pick a different category each of those 5 weeks and focus on the positive contributions you can make? Share with the team. DO SOMETHING!

Logan K posting his chin ups for Bethesda House. Final tally for this fundraiser with Clarington Martial Arts was just under $700. Thanks to all who participated!

And here’s some of the best pics from the team’s bellyflops!

Last day prior to the break and the twelfth day calls for 12 bellyflops! Well done team- see you in 2021! Here’s Liam C showing the team how it is done.

On the 12th day of Xmas my coaches gave to me.... 12 bellyflops!

Maya K wins the 12&under backstroke kick challenge! Want to be a great swimmer? Be a great kicker!

This week’s physical challenge (inspired by dryland at Clarington Martial Arts!) Tornado kicks!

Harry F is the first swimmer to successfully complete this week’s core strength challenge! (If you are trying this at home your arms must be straight, elbows off the ground, and chest fully on floor to start, then bridge your body between your hands and feet.)

Great results from this month’s fitness test with most swimmers showing great improvements on their sit-up, push up and chin up numbers!

Simultaneous rolling push ups!

Okay we are one week in! Here’s the sign up sheet. Be honest! If you miss once, that’s okay. Miss twice, you’re still playing. Miss 3 times and your name is off the board. Names left on December 25th will be put in a draw for a valuable prize.

Great results from our fitness test results this week! Pictured here are Erika, Kylie and Gabby working hard on their CV fitness. Keep it up ROC!

More success in the military push up challenge! Congrats to Justin G!

A new birthday tradition! Hear us sing to you (often poorly) then launch yourself. Happy birthday Katie B!

50x50 challenge starts today! If you attempt it you will be a better athlete; complete it and you will significantly improve your functional strength. Want in? Reply to this post!

Winners of the ROC (virtual) Kicking Belt Race! Maya won the 12 and under, Beth the 13 and over. All participants were timed in a 25m freestyle kick 5 times. Those times were compared, in order, and the slowest in each round was eliminated until just these two remained. Want to be a good swimmer? Be a great kicker!

Challenge #4 - Coach demonstrates a perfect Military push-up!

Maya K wins the 12&u 25m freestyle kick elimination race between the top 6 kickers in the program. Finalists included Ziki R, Harry F, Nicholas R, Justin G and Lucas D. Want to be a great swimmer? Be a great kicker!

And here is Jenna giving herself a birthday present of 30 great seconds at the bottom of her push up!

In person distanced yoga is back at CMA. We have put all of the necessary measures in place to ensure your yoga experience is safe. Right now we are offering a... Monday morning class at 9:30 am. If you are interested, or want more info then please contact Rachelle Shelton via Facebook or email [email protected] I can’t wait to lead classes in this space again!

It’s great when one athlete sets the challenge and they all respond!

Our challenge board is starting to lose names as people miss 3 times. We are 14 days in and have a long way to go. If you’re still playing you should be noticing a change in your body. Keep it up!

Flexibility is important for stroke technique, the foundation of swimming speed. Here’s Brooke showing off hers!

And now Vivian adds her name (on her birthday no less!) to the ever growing list of ROC swimmers completing the 30s static hold challenge!

Spread the word ! Bottle drive this weekend at Watson’s Farm. Raising money for the Bowmanville Rotary Club who in turn donates to many local charities includin...g Bethesda House, Valleys 2000, Rainbow Crosswalk, Durham Hospice, Make a Wish, Big Brothers & Sisters, Feed the Need, Clarington East Food Bank and so much more ! See more

30s static hold at the bottom of your push up with feet elevated is not easy. Of the 20 swimmers attempting today only 5 were successful (Marley and Liam are pictured here). Superior technique, strength and cv fitness creates your swimming speed. Glad to be back at the gym and pool; time to get to work.

Look at that ankle flexibility! This is one reason Marynia is such a great kicker. Back in the pool September 14th!

Thank you to all who came out and supported the ROC/CMA bottle drive today!! Special thank you to Vivian Kay, Sam, Erik,Brayden, Nolan, Mason, Coach Logan Logan Wojnicz, Nicholas and all accompanying parents! Successful day!!

ROC & CMA Members hard at work at the Bottle & Can drive!!

Bottle & Can Drop!! Don’t forget our fundraiser this Wednesday Aug 19th and Saturday Aug 22.