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Captains & Board Members, Green Days, Health & Fitness Tips, USRowing Scholastic Honor Roll

posted Jul 24, 2018, 5:03 AM by WTW Crew Webmaster   [ updated Jul 24, 2018, 5:03 AM ]
  1. Summer Communications Plan 
  2. 2018-2019 Captains and Board of Directors 
  3. Late Summer/Fall Green Days 
  4. Summer Health and Fitness Tips 
  5. USRowing Scholastic Honor Roll 

1. This is your July WTW Crew email and we will resume weekly emails on Monday, August 6th. We hope everyone is having a happy and healthy summer and look forward to seeing you on the water again soon! Congratulations again to our graduating seniors. For anyone no longer wanting to receive WTW Crew emails, please contact the Vice President for Communications at wtwcrewcommunications@gmail.com

2. As a reminder, the 2018-2019 Team Captains are:
  • Jenna Hissong 
  • Joy Kim 
  • Marie Korn 
  • Ethan Pepper 
  • Nick Shawley 
And our new Board Members for 2018-2019 season are:

President: Mary Claire Boucher
Vice President-Team Liaison/Activities: Jami Shawley
Vice President-Communications: Amy Pepper
Treasurer: Allison Kim
Secretary: Lisa Borja

Membership: Cindy Bishop & Eleanor Curtis
Fundraising: Gina Clune
Volunteer: Kim Sandino
Equipment/Logistics: Tarek Rizk and Warren Stump
Uniforms / Spirit Clothing: Babette Korn
VASRA Representative: Joe Hester
Webmaster: Andrew Moore

3. NEW: Green Days start in August.
Green Days are out of season opportunities for coaches to instruct their student athletes. Let's gear up for the coming season!
Rowers and Coxswains are encouraged to attend as many Green Days as able, but there is no need to commit to all of them.
Please sign-up on the Sign-Up Genius for each day you will be attending a Green Day and annotate if you are a rower or a coxswain.
  • August: 14, 16, 21, 23: 5-7pm and August 18 & 25 Saturdays from 8-10am (returning rowers only) 
  • September: 18, 20, 25, 27: 4:30-6:30pm and September 22 & 29 Saturdays from 8-10am 
  • October: 2, 4, 9, 11: 4:30-6:30pm and October 6 & 13 Saturdays from 8-10am 
Returning Rowers/ Coxswains need a VHSL physical dated after May 1, 2018. Turn into WTW Athletic Trainer, Rm. C158- Allow up to 5 business days for processing.
Novice Rowers/ Coxswains need to complete the following:
  1. VHSL Physical Form
  2. Emergency Care Form
  3. Swim Test 
  4. Sign-up to attend Green Days on Sign-Up Genius
  5. Sign the US Rowing Waiver (we will provide this to you once you sign-up on the Sign-Up Genius site) 
There is no shuttle bus; your own transportation is required. All sessions are at Sandy Run (10450 Van Thompson Road, Fairfax Station, VA).

4. Summer Health and Fitness Tips. Here are USRowing nutritionist suggestions for your consideration.
  • Good nutrition is essential to any sport, but the energy demands of rowing make the types of food and their amounts important. Pay attention to the food breakdown of meals and snacks, choosing wholesome foods most of the time (90%), and Fun Foods occasionally (10%) as follows: 
    • Lean protein sources (lean meats, poultry, fish, beans, and eggs) 
    • Low fat dairy/non-dairy sources (lower fat or skim milk, soy milk, low fat yogurt, Greek yogurt, cottage cheese, and cheeses) 
    • Fruit (fresh, frozen, dried and 100% juices) 
    • Vegetables (fresh, frozen, and low sodium canned) 
    • Whole grains (cold and hot cereals, pasta, rice, bread/bagels/rolls, and crackers) 
    • Healthy fats (plant oils such as olive, canola, safflower; avocado; nuts and seeds; fatty fish) 
    • Fun Foods (candy, cookies, ice cream, chips and French fries) 
  • One of the easiest ways to ensure a balanced and healthy meal is to divide your plate as follows: ¼ protein, ¼ grains, ¼ fruit, ¼ vegetables, with milk on the side and petite portions of healthy fats. 
  • Food timing, or when the rower eats, is just as important. Make sure the rower is getting enough nutrition by following a schedule with eating, aiming to eat meals and snacks every 3-4 hours. Skipping or delaying meals can translate to inadequate nutrition and reduced performance. 
  • Bottom Line: Young rowers are unique because they are still growing—which is a calorie demand in its own right. Coupled with rowing, energy and nutrient needs are a prime concern for proper growth, minimizing fatigue, and optimal performance. 
5. NEW: Seniors, here is the 2018-19 US Rowing Scholastic Honor Roll application information. Applications will be accepted from July 5, 2018 – September 7, 2018. All nominations must be postmarked no later than Friday, September 7, 2018. Candidates will be selected based on their ranking of the academic criteria. Meeting the minimum criteria does not guarantee selection for either Honorable Mention or Honor Roll. In the past, approximately 40-50% of the nominees earned an award.