3. UPDATE: Alumni Row on 12 August. For the 1st time since at least the turn of the decade, the WTW Crew will have an alumni row event on 12 August 2017. As we close the 30th anniversary of our great program, our intent is to reach out to our alumni and provide an opportunity for them to bond, relax, enjoy some rowing, and rekindle their glory years of “Row for Woodson”.

Location: Boat House # 1 Sandy Run Regional Park
Time:        9:00 a.m.-1:00 p.m.
Schedule:

Invites will go out soon to our alumni with all the details plus a Sign-Up Genius link to confirm attendance.

4. UPDATE: Green Days. Green Days are out of season opportunities for coaches to instruct their student athletes. WTW Crew will conduct the first set of Green Days for the 2017-2018 season in August. Additional Green Days will be scheduled in September and October.

Summer Green Days are scheduled for:

• August 15 & 17 - 5:00 p.m. to 7:00 p.m. 
• August 19 - 8:00 a.m. to 10:00 a.m. 
• August 22 & 24 – 5:00 p.m. to 7:00 p.m. 
• August 26 – 8:00 a.m. to 10:00 a.m. 

To participate in any of the Summer Green Days, please sign up through this Sign-Up Genius link.

The following items are required to participate in Green Days:

• VHSL Physical dated after May 1, 2017 and turned into the WTW Athletic Trainer, Ms. Fickes (C-158) http://www.vhsl.org/doc/upload/smac-ppe-2017-181.pdf
• Emergency Care Form (Already on file for returning rowers) 
• WTW Crew Swim Test (Already on file for returning rowers) 
• US Rowing Waiver (Already on file for returning rowers) 

5. REMINDER: Summer Health and Fitness Tips. Coach Fitz has provided the summer workout plan for the women. Fall workout plans will be provided soon. In last month’s email, we provided the following information on 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. 

6. NEW: Seniors, here is the 2017-18 US Rowing Scholastic Honor Roll application information. Applications will be accepted from June 23, 2017 – September 8, 2017. All nominations must be postmarked no later than Friday, September 8, 2017. 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.

7. NEW: We will be updating our Camps/Rowing Programs/College Information page on our website, but here is some recent information Coach Tylander has received on college rowing. Ithaca College has a 50-year-old Division III varsity team for men and women. Their women compete for NCAA championships. They won titles in 2004 and 2005, have appeared in 13 DIII championship regattas, and finished fourth in the 2017 event. Their men compete at the National Invitational Rowing Championship, where they medaled in two events in 2015, and have competed at the IRA. Uniquely, they also have a fall varsity sculling program for women; one of only two of its kind in the country.

Here are links of interest:

• Academic majors; http://www.ithaca.edu/academics/programs/index.php
• Men’s Crew; http://athletics.ithaca.edu/index.aspx?path=mcrew
• Women’s Crew; http://athletics.ithaca.edu/index.aspx?path=wcrew
• Women’s Sculling; http://athletics.ithaca.edu/index.aspx?path=scull
• Team page; https://iccrew.wordpress.com/
• Ithaca College Home; http://www.ithaca.edu/
• Area information; http://www.visitithaca.com/
• They have three full-time coaches. Please reach out if you have any questions. 
• Dan Robinson, men’s crew, 607-274-1266, drobinson@ithaca.edu
• Becky Robinson, women’s crew, 607-274-3145, iccrew@ithaca.edu
• Beth Greene, women’s sculling, 607-274-7934, egreene@ithaca.edu