Newsletter #2, July 20, 2015, Swim & Water Polo Camp with PPS Summer Dreamers

Status for the entry for the GNC Liberty Mile on Friday, July 31, 2015. If you hope to attend and if you know you are NOT going to attend, we would still appreciate a completed HOMECOMING Contract. ENTRIES are DUE, as soon as possible. Regrets are due too.

Find your name, by camp, on this list. If it is not present, please complete the paperwork and get it back to camp, URGENTLY.

If you have questions, and wish to talk in person, please come with your child to swim at the Citiparks’ Northside’s Sue Murray swim pool on Monday or Wednesday, 6-7:30 pm or the Mt. Washington’s Ream swim pool on Tuesday or Thursday, 6-7:30 pm, or Friday, 5-8 pm at Thelma Lovette YMCA in the Hill District.

Also, Mark@Bloomfield-Garfield.org, 412-298-3432 = cell phone of Coach Mark Rauterkus.

Watch this page for the lastest list as per the wiki: http://aforathlete.wikia.com/wiki/Category:Running_GNC_Liberty_Mile_2015

Langley:

Achante Myles, entered

Dylan Dowdy, entered, 7-20-2015 (form located in folder)

Nevaughn Page, entered, 7-20-2015

Andrea Palmer, entered, 7-20-2015

Lydia Harper, entered, 7-20-2015

Da’Quan Devers, entered

DaJion Devers, entered

Deraile Barron, entered

Madison Boehm, entered

Eugene R. Hall, entered

Dondre Watson-Ellis, entered

Diyora Ahmedova, entered

A’Niyah Everett, NOT ENTERED, Regrets

Kamren Mitchell, entered

Erin Banjamin, entered

Isaac Lapp, NOT ENTERED, Regrets

Edith Perry, entered

Brealynn Branch, entered

Kiarah Green, entered

Nadia Johnson, entered

Camron McCallister, entered

Andre Jeffersno, entered

Wayne Lee, entered

Aryelle Myles, entered

Rimon Toto, entered

Courtney Kelley, entered

Elizha Hutchinson, entered

South Hills / Brashear, LM status

Kamya Kelly, NO FORM, NOT entered

Chantal Brown, entered

Celine Lakandula, entered

Hannah Castro, entered

Keliyah Washington, entered

Aeva Miglioretti, entered

Hayley Shelton, entered

Reona Grant, entered

Kenny Michel, NO FORM, NOT entered

Breanna Layburn, NO FORM, NOT entered

Diangelo Paez, NOT Entered – Regrets,Regrets

Jy-Juan Bryant, NO FORM, NOT entered

Destiny King, entered

Charlotte Hensel, entered

Cloe Joos, entered

Arnav Kumar, NO FORM, NOT entered

Malayjia Chestnut, entered

Maurice McClain Jr, entered

Faison, LM status

Owen Mediate, NO FORM, NOT entered

Kelteng Zhang, entered

Jaleaha Scott-Pryor, NO FORM, NOT entered

Maurizio Longo, entered, 7-20-15

Amire Freeman, entered, 7-20-15

Iyonae Moore, entered, 7-20-15

Owen Mediate, entered, 7-20-15

Perhaps five additional forms are with Coach Sam at Faison and not on this list.

Staff:

Alexis Decon, entered

Sonnie W, entered

Mark Rauterkus, entered

Grant Rauterkus, entered

Edward Cygnarowicz, entered, 7-20-15

If you have sent in paperwork and still do not see your name on the list, the best approach is to re-do the paperwork and re-submit. Papers could have fallen between the cracks. A box marked “water polo” is in the office at every camp site. That might be the safest place to return completed papers.

As updates are made to this list, see https://CLOH.org for updates.

SDA15 Medicine Ball Workout (routine)

This SDA15 Medicine Ball Workout (routine) deployed for Swim & Water Polo Camp in 2015 is one of the approved routines for earning the Digital Badges/Exercises/Routines.

This is a routine‘s exercises are with medicine balls. Do the routine as described and stick to it for the duration of the season.

  • A benefit of a routine is that its is done with the same set of exercises at every site around town. All should be on the same page in that only the number of reps is different.
  • The medicine balls, also called med balls, are rubber basketballs that are filled with water and weight slightly more than 10-pounds.
  • SDA15 = Summer Dreamers Academy 2015
  • Do new and different exercises after the routine is completed. Don’t break the routine with other exercises and variations until after the routine is fully performed.
  • Partner exercises with a med ball are not included in this routine.
  • Perhaps another routine that includes partners should be documented.

To do the Routine:

The number of repetitions per exercise can vary. Generally, do one set of 20 reps. When learning the routine, feel free to do the entire set of exercises four times but only do five reps per exercise.

1. Squats with med balls under chin (exercise)

Start in a standing position. Hold the med ball with two hands under the chin. Squad downward. A good squat goes so low as to drop the hips below the knees. At the bottom of the squat the upper legs are slightly below horizontal.

Another way to visualize the depth of the squat is to think of a marble. If placed on the middle of the thigh (upper leg) at the bottom of the squat, it would roll back to the and not to the knee.

Bend at knees so top of leg gets slightly below horizontal. Keep feet flat. Feet can be apart with the toes pointed outward a bit.

2. Seated Russian twist (exercise)

Sit on floor. Knees up. Heels light or not on floor. Straight back. Twist med ball from side to side. Arms extension, slam and heels elevated are variations. See the figure exercise the face of the Digital Badges/Exercises/Routines or watch the how-to video.

3. Med ball dead lifts with toe raises (exercise)

Pick up med ball from the floor and lift the ball to the waist. Take a breath. Perform a calf raise that points the toes and lifts the heel off the floor. Optionally, do a shoulder shrug with the toe raise. Optionally for varsity athletes, do straight back dead lifts in an additional set.

4. Planks with one hand on ball (exercise)

Start with a plank in push-up position but one hand is on the ground, the other hand is in balance on the ball. One plank with X-seconds with right hand on ball then left hand on ball.

5. Clock lunges with med ball (exercise)

Start by standing tall with a med ball held at chest height. The ball can stay in this position throughout this exercise. Then the left foot step directly forward to 12-o’clock. The back foot (right foot) does not move. The right knee (the knee of the back foot) bends low to softly touch the floor. Then return to a standing position with both feet together. On the next repetition, step with the same lead foot but place it forward and slightly to the right, to 1-o’clock, to perform the lunge. On the third lunge, step to 2-o’clock. Do lunges 12 times, to every hour around the clock-face with the same foot stepping out each time but in different directions. Bend as low as possible with each lunge. It is not necessary to touch the knee to the ground in every position as in the lateral lunge positions (i.e., 3-o’clock and 9’o’clock) the knee touch to the floor is nearly impossible. After doing 12 lunges, one in each clock position, with the right foot staying put, switch feet and do the next 12-lunges with the left foot anchored in the middle of the clock and the right foot stepping out.

6. Push-ups with one hand on ball (exercise)

With one hand on the ball and the other hand on ground, do the number of repetitions, but for beginners you should try to strive at least 10 push-ups in a set Take a short break after the first set. Then switch the hands so other hand is on ball. Do a second set of push-ups.

7. Med ball bench press (exercise)

Lay on back. Move ball from chest to extension. Okay to toss and catch, if you can control the ball and not smash one’s face or interfere with others doing their routines.

8. Two handed, straight arm lifts while laying on back (exercise)

Move ball from pockets to over-head touch and back.

9. Med ball triceps extensions (exercise)

Standing, two hands extend ball over head. Then, bend elbows and lower ball to backwards to touch back of shoulders. Then lift ball straight up again to the over-head-starting position.

10. Med ball biceps curls (exercise)

Standing, curl ball in front of body so the ball touches the front of the top of the legs (at the pockets). Then bend the elbows with the biceps so that the ball lifts and touches the front of the shoulders under the chin.

11. Med ball sit-ups (exercise)

Lay flat on back with ball over head. Do a sit up and touch ball to toes. Lay flat again. Repeat for 15 times. If you can complete med ball sit-ups easily try 25 then 30 sit-ups

Pro Runners at Liberty Mile include our favorites, Jordan and Heather!

Defending GNC Live Well Liberty Mile champions Jordan McNamara  and Gabriele Grunewald will return to Pittsburgh to defend their titles in the Liberty Mile on Friday, July 31, 2015. The 4th edition features a prize purse of $25,000, the third largest for U.S. road miles.

Heather and Coach Mark
Heather K, Liberty Mile Champion, and Coach Mark
A two-time event runner-up in 2012 and 2013, Jordan McNamara edged out 2012 Olympic silver medalist Leo Manzano in the 2014 race with a time of 4 minutes, 3 seconds.

Grunewald took the women’s crown last year clocking 4:33. She outkicked her Team USA Minnesota teammate and two-time defending race champion Heather Kampf. The event record holder Kampf again looks to be Grunewald’s biggest challenger at the 2015 race.

The American Development Pro Mile features $20,000 in guaranteed prize money. The GNC Live Well Liberty Mile is the third stop on the Bring Back the Mile Grand Prix Tour 2015.

For more information, visit LibertyMile.org.

http://aforathlete.wikia.com/wiki/Heather_Kampf

http://aforathlete.wikia.com/wiki/Jordan_McNamara

Good luck Pittsburgh at the water polo tournament in Cincinnati

The local players, with help from others from around the region, are playing in Cincinnati, Ohio.

The boys squad has two players from Texas, a player from Toledo, and a couple from Maryland too. Of course, Erie is well represented as well. Plenty of the girls players join the Pittsburgh kids from central Pennsylvania.

The photo above shows the two-time victors of the tournament from July 2014. Updates to this thread are expected with tweets from Moose Water Polo.

Score: 5-3, Pittsburgh up, early in the 2nd half over last year’s runner ups, Windy City. Two good teams. Windy City got the last goal on a 5-meter shot. Earlier goals came with the man-up advantage.

Heading into the 4th, leads 3-8. Goalies are the big deal this game. Both sides are being rock solid.

Game 2 for the weekend ends and Tigers up, 10-5, to Windy City. Next to the brackets.

Semi final win, 18-4 over St. X. Tigers to finals to play the team it faced earlier in the weekend in pool play and also in last year’s finals, Windy City.

Charles, the Tiger’s Goalie, is on fire, so say the reports!

Finals: Tiger wins, 13-7 boys championship game and claims the third title in 3 years.

The Garfield Gators are in the pool!

Today was a big day for city water polo efforts as the Garfield Gators got into the pool and began their quest for a new sport, water polo.

Practice times: Arrival at 11 am for chalk and tech talk with Coach Mark. We’ll cover skills, tactics, digital badges and use tablets. Then from 11:30 to 11:45 we’ll do dry-land exercises. We used some medicine balls, running, conditioning routines. Change and then hit the pool for a solid hour, from noon to 1 pm.

Weather permitting. This is an outdoor pool. If there is a storm, we can’t swim, of course.

 

Water Polo happens in the evenings at Citiparks pools

Summer Dreamers who want to swim better and who want to have some fun, come out to the pool in the evenings. Bring your friends, family and guardians too.

Extra Evening Practices and the CLOH.org Google Calendar

Five times a week, Coach Mark or staff with Swim & Water Polo, are going to local swim pools for extra practices. All are invited. Let’s master a lifetime skill this summer and let’s play community water polo and SKWIM games all summer and all year. Check out and subsribe to the Google Calendar for dates, times, locations of these sessions. See it at CLOH.org. We want to host an All-City Sports Camp in August 2015.

  • Mondays & Wednesdays, 6-7:30 pm, Northside, Citiparks’ Sue Murray swim pool.
  • Tuesdays & Thursdays, 6-7:30 pm, Mt. Washington, Citiparks’ Ream swim pool.
  • Fridays (but not July 3rd), 5 to 8 pm, Hill District, Thelma Lovette YMCA on Centre Ave.

Pool admission at Citiparks is required. However, all 15-and-under can get a FREE Citiparks Pool Pass by going to any of the Citiparks Rec Centers and signing up. Family pool tags cost $60, on average.

Sessions at the YMCA are no charge. Kids need to be signed into the facility by an adult on their first visit. College players / Masters play water polo on Tuesdays, so watching them is an experience too.

Staff Efforts

Staff training happens today.

New Learn & Earn staffers are joining our ranks.

Jobs. Payroll. Being safe. Teaching. We have plenty to cover.

Water polo players, mostly staff, join with some others for Friday evening swimming, water polo and SKWIM games.
Water polo players, mostly staff, join with some others for Friday evening swimming, water polo and SKWIM games.

Co-op Team Forming: Pittsburgh Combined

Sports is about competition, but with a new project from BGC seasonal employee, Mark Rauterkus, cooperation is the prime goal. Students from a number of different schools are being recruited to work together to form a new varsity water polo program at Obama Academy. The key to playing well with others rests with adults at the respective schools, the principals and athletic directors.

An email invitation to more than ten different schools was sent in June 2015, in hopes of forming a sports team coop, a PIAA sports term, that allows students from various schools to play under the same team banner in high school competitions. Coach Rauterkus and others at Pittsburgh’s Obama Academy are familiar with squads that include students from different schools. The school’s football team, called USO, has U-Prep, Sci-Tech and Obama. All the Obama varsity teams, such as swimming, basketball and volleyball, can include the students from U-Prep and Sci-Tech.

Coach Rauterkus is the boys varsity swim coach at Obama Academy. His team won a WPIAL section title, going undefeated in its first year in the WPIAL in 2013. Home-school and CAPA students are on the Obama swim team too.

“We’re pulling together an new program that forms a bigger pool of eligible athletes,” said Rauterkus. Catholic schools, (Central, Okland, Bishop Canevin, Seton LaSalle), private schools (Ellis, Winchester Thurston), charter schools (Urban Pathways, City High) and other smaller public schools (Westinghouse, Brentwood, Wilkinsburg) are invited and are considering the co-op.

“Playing well with others is a theme that resonates with me,” said Rauterkus. “The opportunities for the city kids are often much different than what are presented in suburban settings. “With water polo, we can grow the sport and create friendships and better understandings among different groups of people.”

Presently only North Allegheny and two other schools in Erie field boys water polo teams. Pittsburgh Combined, a team hosted by Pittsburgh’s Obama Academy, could be the fourth.

Underwater player
Invites to join were sent to: Pittsburgh Science and Technology Academy, Pittsburgh Milliones 6-12, Pittsburgh Westinghouse High School, Central Catholic, Oakland Catholic, Bishop Canevin High School, Seton-La Salle, Ellis School, Winchester Thurston, City High School, Urban Pathways, Propel Charter Schools, Hill House Charter School, Imani Christian Academy, Wilkinsburg High School, Brentwood High School, Carlynton High School, Northgate High School.

For the past six summers, water polo has been offered as an activity with Summer Dreamers Academy. In 2015, more than 150 students get to learn to swim and play water polo for 3-hours a day for 28 days. Staff from many of those schools help train the students as employees, including more than a dozen from the city’s Learn & Earn job program.

The open letter to school administrators says, in part: “In past years, we’ve had more informal participation and called the team, Pittsburgh Combined. This year, with your okay, we’d love to include students from your school in a more robust program with more jobs and tighter relationships among the educational institutions so that the city kids can compete.”

Water polo seems to be about both: competition and cooperation.

See the letter and more at the Pittsburgh Combined wiki page.

Goals, Level 1

Digital Badges, Goals, Level 1, is ready for your participation. Being a goal setter and thinking about goals, is an important function for achievement in life, with youngsters and adults. All are encouraged to take some time and do the activities and earn our Level 1 accomplishment.

There is no charge for the entire process. This can be shared far and wide. Our staff is working on this now and in the days to come, those in Swim & Water Polo Camp as part of Summer Dreamers Academy get to give it a whirl too.

First: You’re going to need to go to the CLOH wiki and log in with a username.

Second: Read about the process on the wiki page: http://cloh.wikia.com/wiki/Digital_Badges/Goals/Level_1.

Third: At the bottom of the Digital_Badges/Goals/Level 1 page is a “button” that takes you to a new wiki page. On that new page you edit and post four of your goals. A few other questions are asked. Keep reading. Keep following the directions.

Goals, Level 2
Goals, Level 2 is about the GOI.

Fourth: You ask for the site administrators and coaches to deliver you the digital badge.

Fifth: Stay tuned for the next level of the Digital Badges/Goals. That is much different and includes the GOI, the goal orientation index.