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Communications Update, Leadership Council & Board Members, Boathouse Workday, Green Days, Summer Health and Fitness Tips, USRowing Scholastic Honor Roll

posted Jul 26, 2019, 6:30 AM by Anne Fernandez   [ updated Jul 26, 2019, 6:30 AM by WTW Crew Webmaster ]


In this email (details below):

  1. Summer Communications Update

  2. 2019-2020 Leadership Council and Board of Directors

  3. Boathouse Workday

  4. Late Summer/Fall Green Days

  5. Summer Health and Fitness Tips

  6. USRowing Scholastic Honor Roll

1. This is your July WTW Crew email and we will resume weekly emails on Monday, August 5th. We hope everyone is having a happy and healthy summer and we look forward to seeing you on the water again soon! For anyone no longer wanting to receive WTW Crew emails, please contact the Vice President for Communications at wtwcrewcommunications@gmail.com 

2. Reminder: As a reminder, the 2019-2020 Leadership Council for the women’s team is: Abby Pesansky, Jenny Park, Jillian Michelson, Leila Benjelloun, and Sophia Welsh. The leadership council for the men’s team is: Walter Kowalski, Mason Phalan, Reid Rizk, and Beau Sandino.

Also as a reminder, your WTW Crew Boosters 2019-2020 Board is: 

Julie Middleton - President

Lesley Kowalski - VP for Activities

Tarek Rizk - VP for Communications

Mona Malaveetil - Secretary

Suzy Peeler - Treasurer

Jenn Ros and Sue Moore - Membership Chairs

Kim Sandino - Fundraising Chair

Susan Burger - Volunteer Chair

Warren Stump and Brian Michelson - Equipment/Logistics Chairs

Monica Perry - Uniform/Spirit Wear Chair

Joe Hester - VASRA Representative

Anne Fernandez - Webmaster

Find out how to contact the board on the website.

3. NEW: Boathouse Workday Volunteers Needed. Our first boathouse workday will be Saturday, August 3rd from 9am-noon. We are looking for parents and student-athlete volunteers to assist. Please sign-up here if you are able to assist.

4. NEW: Green Days start in August. Green Days are out-of-season opportunities for coaches to instruct their student athletes at Sandy Run. 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. The full Green Days schedule and a sign-up genius will be announced soon. The August dates, for returning rowers only, are set:

  • Weeknights: August: 13, 15, 20, 22 from 5-7 pm

  • Saturdays: August 17 & 24 from 8-10 am 

Returning Rowers/ Coxswains need a VHSL physical dated after May 1, 2019. Turn into WTW Athletic Trainer, Rm. C158- Allow up to 5 business days for processing. Hopefully, returning rowers or coxswains did this in June when sports physicals were held at the school.


Novice Rowers/ Coxswains need to complete the following:

1. VHSL Physical Form

2. Emergency Care Form 

3. Swim Test (More info forthcoming)

4. Sign-up to attend Green Days (Sign-Up Genius forthcoming)

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 for Green Days; 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 2019-20 US Rowing Scholastic Honor Roll application information. Applications will be accepted until – September 6, 2019. All nominations must be postmarked no later than Friday, September 6, 2019. 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. Full information and the academic criteria are available at the US Rowing website.