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To be honest, we play with a SKWIM disk. It is a blast. But it isn’t an ‘official SKWIM game.’ We shoot the disk into the gutter as we don’t have the official goals. Plus, real SKWIM should be played with fins and in deeper water.
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
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.
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.
- 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.
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.
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.
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.
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.
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.
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.
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.
Move ball from pockets to over-head touch and back.
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.
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.
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
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.
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.
For more information, visit LibertyMile.org.
Tuesday, August 4, 2015, 5:00 pm at Nelson Mandela Peace Park (corner of Broad St. and N. Evaline St.) for Garfield’s National Night Out!
There will be free dinner, a performance from the King of Kings Choir, children’s activities with Assemble, and much more!
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.
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.
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.
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.