mhc crew

2012 ROWATHON!!

2011-01-20T09:53:00.081-05:00

CALLING ALL CREWTONS AND FRIENDS OF MHC CREW!

It's ROWATHON time!

Remember your ROWATHONS?
Watching movies, laughing all night in the Blanchard stairwell, sleeping in Kendall?

Starting Friday February 17th, we'll be at it again for 24 hours and we NEED YOUR HELP. Your donation helps defray some of the team's spring break training trip.

Help get us from snowy frozen South Hadley

to the flowing waters of the Occuaquan.

TWO EASY WAYS TO GIVE:

1. Send a check (made out to MHC CREW) to:
Jeanne Friedman
Mount Holyoke College CREW
Kendall Hall
South Hadley, MA 01075

2. DONATE ON LINE.

$25 feeds an athlete for a day.
$50 will help with the $6000 bus rental.
$100 offsets hotel costs.
AND EVERY PENNY ADDS UP.

MOOSE VIBES TO ALL - THANKS!

SUMMER WORKOUT!

2010-06-03T11:20:00.009-04:00

SUMMER! A great time to kick back,WORKOUT and get ready for the fall.

Trouble is, you might not have a gym with all sorts of fancy equipment to use. NO WORRIES! Here is a demonstration of a simple CORE CIRCUIT you can do using ANYTHING for weight. Your imagination is the only limiting factor. These two clips show Cleo Schenider, co-captain and CRCA All American in action. She's using a bag of sugar and a bottle of vinegar - bags of pet food, books, or laundry soap containers also work.

You can see a similar workout performed by another MHC All American
Ashley Didion '08 in the June 2008 Blog.

Remember, CORE STRENGTH is CRUCIAL to boat moving!

BOATHOUSE COMPLETED AND OPEN!

2010-05-04T11:05:00.000-04:00

The grand opening of the Mount Holyoke College Community Boathouse was held on Sunday April 25th. We had a wonderful gathering of over 100 folks- alumnae, parents, state and college officials, and of course our wonderful current rowers. Following the opening ceremony, we welcomed our latest racing shell to the fleet. "Antonio Epifano" is our first winged rigger boat and is FLYING. TONI is currently the 4th D3 crew in New England.

You can see some great shots of the opening and the christening at:

http://www.mtholyoke.edu/news/channels/26/stories/5682198

MANY THANKS to everyone who helped and supported this project over the past 15 years. To Bob and Maril O'Malley for their early vision, to Athletic Director Laurie Priest for her steadfast support, to Vice President Mary Jo Maydew for her power behind the scenes, to our great team of lawyers, to architect Jeff Peterson for designing a building that perfectly suits the site and our needs, and to our facility staff for maintaining it all.

Please come visit us when you are in South Hadley.

IT'S ROW-A-THON TIME!!!

2010-01-31T13:36:00.000-05:00

HELLO ALL CREWTONS AND FRIENDS

Yes, it's that crazy time again when we keep the erg wheel going for 24 hours through a cold February night. Do you remember sleeping in Blanchard or Kendall and playing word games all night?

This year's event begins on 2/12 and we hope to make it the best yet. We will be joined by young rowers from the Care Center of Holyoke who are part of our collaborative program, Rowing Strong, Rowing Together. We'd love to have YOU join in too if you are in the Valley.

WE WANT AND NEED YOUR SUPPORT. The cost of Spring Break has increased significantly over the years and the ROW-A-THON helps decrease individual out of pocket costs. Do you remember being a poor student? NOW IT'S YOUR TURN TO HELP AND WE ARE MAKING IT EASIER THAN EVER TO DO SO.

TWO WAYS TO DONATE:

1. Send a check (made out to MHC CREW) to Jeanne Friedman at Kendall Hall, Mount Holyoke College, South Hadley, MA 01075

2. DONATE ON LINE.

$25 feeds an athlete for a day...$50 will really help with the bus rental
costs (no more midnight vans!)...$100 offsets hotel costs...
AND EVERY PENNY ADDS UP.

MOOSE VIBES TO ALL - THANKS!

ANOTHER EXCITING BOATHOUSE UPDATE 1/15/10

2010-01-15T12:14:00.021-05:00

So much has happened since the last update.
I know you will enjoy these photos. Soon we'll have
working lights and the oar and boat racks installed.
After that, we'll install ourselves!

Announcement of a spring GRAND OPENING will be coming soon.

Front window framed. Note the great 70' deck.

Skylights from the inside. Great beams.

You can see the skylights through the front window.

Caulking the back window.

Back of the building. Windows open below to let in the warm January air!

Our guardian Moose.

BOATHOUSE CONSTRUCTION UPDATE- 11/13/09

2009-11-13T07:03:00.012-05:00

BOATHOUSE!

Roofing done and siding started. Work inside continues with electrical
and plumbing going in.
Note the gorgeous fall colors across the river.

Main entrance is behind the truck. You can see the large window on
South side of the building.

North side of the building - you can see the two boat bays and the second large window above.

Close up of the siding and band of shingles that will wrap around the building.

River side with storage area for launch gear.

Looking in from bay doors. Bathroom/shower on the right and multi-purpose
room on the left.

Two boat bays (center columns dividing them) and front entrance.
Beautiful exposed beams.

Our goal is to be using the new structure SPRING 2010.

ALUMNAE RACE AND BOATHOUSE CONSTRCTION UPDATE

2009-10-07T09:12:00.007-04:00

Alumnae Boat at 10/4/09 Riverfront Regatta, Hartford, CT

Laura "V" Valente '06, Ellie Denton '08, Jenna Kabawata '08, Ashely Didion '08, Katie Ouellette '09, Jen Grow '94, Janel Crawford '96, Katie Boates '02, Jeanne Friedman, Coach, Christine DeLeo '08, KAREN (Karen Reininga Volgenau '80)

Boat Bays - Five sky lights in center roof.

Front of Boathouse - Bays on the right.

Crane lifting rafters up. Back walled area is bathroom and Mechanical room.

HELLO ALL - We had our first race this past Sunday in Hartford at the Riverfront Recapture Regatta. I wanted to share this great photo of our Alumnae entry. They came in third and now have a nice Bronze medal to add to their collections. I also wanted to show you more fantastic shots of the Boathouse taking shape. We are just about ready to put the roofing and siding on. Electrical power is expected next week (which is great so we can stop using a generator in the AM to power up our outdoor party lights!). Please come by and visit any time you are in the area.

ANNUAL MHC ALUMNAE ROW 8/30/09

2009-09-03T06:42:00.016-04:00

Nine alumnae came to row on Sunday 8/30 and were treated to herons, egrets (new on the river) and flat water. They spanned 31 years of our rowing history- from 1978 to 2009. Some folks row regularly and some hardly at all, yet all looked relaxed and sharp on the water. We had an eight (first to come down the new ramp) and a single out. After the row we ate a great breakfast (what else do rowers do?) while chatting over old memories and making new connections.

Thanks to everyone who came-
HOPE TO HAVE MORE BOATS OUT NEXT YEAR!

Standing left to right: Katie Boats '02, Janel Crawford '96, Bryn Oakleaf '05,
Jen Grow '94, Liz Wirsing '03, Kendall Atterbury '92, Amy Springer'87

Kneeling left to right: Jeanne Friedman, C. Smalley '78,
Katie Ouellette '09

BOATHOUSE CONSTRUCTION UNDERWAY!

2009-08-17T11:28:00.009-04:00

As many of you know, the MOUNT HOLYOKE COLLEGE CREW team has been searching for a new home for 15 years. We needed more space for our equipment plus we wanted to be able to expand rowing to the neighboring communities for folks of all ages. We purchased 8 acres of gorgeous river front land 5 years ago and received final approval to build last year. THE BUILDING HAS BEGUN and here are some photos to show you the progress. To date, the dock and ramp to the water are in place and have been used all summer by the South Hadley Community Rowing Club. The ramp is hinged and the dock height will rise and lower with the height of the river. Currently, the final batch of steel is being "tied" before the slab on grade is poured. The foundation is 7' deep (we are building in a flood plain) and filled with about 50 tons of steel, concrete, stone, and dirt- this was a LONG process. The lumber is due to arrive next week - with luck, the walls of the boathouse will rise in early to mid September!

Please come visit if you are in the area and see our new home for yourself.

Foundation hole.

Foundation beginning to fill up with cement and stone.

Molds for "stem walls" put into place.

Ramp to the river with low water level.

THANKS TO GOLDS GYM OF WOODBRIDGE, VA

2009-06-29T12:12:00.003-04:00

A belated but very sincere thanks to GOLDS GYM of Woodbridge, VA. This past spring break, Joe Harrison was most kind and allowed our slightly injured rowers the opportunity to bike for cross training when they needed to rest from the water. This was a HUGE help to their physical training and mental well being. In addition, we used their great yoga room for a fantastic yoga session with Angela Hardt. Angela is the Cross Fit erg guru as well as a certified yoga instructor AND ex-crew coach! She knew exactly what the team needed after the first few days of break.

MHC and MOOSE LOVE

2008-11-12T17:41:00.003-05:00

A long time ago, in 1976 to be exact, the MHC Crew team was founded. Like all teams, traditions have sprung up that help link one generation of MHC crewtons to the next. Team mascots serve this purpose and the MHC crew team has a great one... a MOOSE. I'm not sure how it came to be, but a moose it is. The erg room, boathouse, and my office overflow with moose of all sorts and sizes. There is also a cheer that involves a moose and an ox, but I won't go into that right now!

We have recently developed a crop of very talented moose-drawing rowers. One rower in particular (Katie Ouellette '09) has become the moose drawing queen. Her latest design is now available on a great hat by Headsweats.

Supplies are limited, so let me know ASAP if you would like one
(send me an e-mail at: jfriedma@mtholyoke.edu).
Cost is $18 (includes shipping)

Wear the hat because it's cool, to show your pride in MHC Crew,
to reconnect with your inner MOOSE, and/or to celebrate our
2008 Seven Sister Championship victory!

ROWING FOR ALL!

2008-07-21T09:09:00.006-04:00

Having just come back from the US Rowing Club Nationals, I have been thinking about our sport and how wonderful and beautiful it is. Hard, fast rowing is a joy to watch. As any rower will tell you, the benefits from rowing are many. The physical workout is primary, but not the only reason to row. Two programs in Massachusetts, with their roots in Mount Holyoke Crew tradition, are helping high school aged women grow through rowing.

Across the river from Mount Holyoke College, the Care Center of Holyoke works with parenting teens. The Center provides support for these young women as they work towards their GED certification. Nine years ago, the Care Center and Mount Holyoke College jointly founded Rowing Strong,Rowing Together. The primary goal is to bring a high quality team-building activity to a population of young women who currently have little or no access to the water. The young mothers relish the chance to understand and develop their physical capabilities. Anne Teschner, the Care Center's director, says that "We have noticed a significant improvement in the rower's self-esteem, attendance, and ability to focus on academics."

The program now has four additional sites in New England and will host the Young Mom's Regatta in South Hadley on August 16th. Races begin at 10AM and volunteers/spectators are welcome! You can read more about the program, see some great photos and contact Anne at their website: http://www.carecenterholyoke.org

Across the state, in Boston, G-ROW BOSTON reaches out to inner-city girls and helps them gain access to the Charles River. Founded in 1999 by Holly Metcalf, MHC '81 and Olympic Gold Medalist, the program has grown to be a very competitive force in local high school racing.
G-ROW believes that rowing promotes self-confidence, determination, and personal growth while helping the girls develop leadership skills. G-ROW also provides academic mentors. You can see some great footage of the girls rowing in the TEAM section of their website: http://www.growboston.org

Rowing for all- what a great idea!

Fueling Your Workout

2008-06-16T13:25:00.003-04:00

GARBAGE IN = GARBAGE OUT

I always get a chuckle when I say this on the first day of our spring training trip, but it is true. If you are going to take the time to workout, you might as well take the time to FUEL UP PROPERLY. Food is fuel- it is that simple. Think of your body as an engine that you are trying to make as powerful and efficient as possible. You spend hours tinkering and tweaking it and then it is time to fuel up at the pump. WHAT ARE YOU PUMPING IN?? This is a question you should be asking yourself at meal and snack time. This does not mean you need to obsess about it, but if you are a serious athlete you should be thinking about it and be aware of the choices you make. It DOES make a difference in the long run and it WILL make a difference on race day!

What should you eat and how much? The bulk of your diet should be whole grains, fruits, and vegetables. You also need protein, minerals, vitamins, and some fat.
You can find suggestions and guidelines at these websites:

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
http://www.extension.iastate.edu/nutrition/sport/

Get the most out of your workouts by paying more attention to
what goes into your body.

QUALITY IN = QUALITY OUT.

WEIGHT WORKOUT

2008-06-05T14:04:00.000-04:00

Here is the final piece of a complete workout and you can do this instead of the playground work - or in addition. The body likes variety so mix it up!

You can do ALL of this without "real" weights - improvise and be creative and you can workout anywhere. Start with a certain # of reps and # of times through the circuit. As you get stronger, you can increase the # of reps, increase the amount of weight you are holding, or go through the circuit more times.

You should always have a day rest between weight workouts. You can do aerobic and/or CORE work on the days you do not lift. Be sure you have warmed up a bit before starting.

FORM is VERY important so start slowly and have someone watch to be sure you are doing the exercise correctly.

Have fun-
Jeanne

CORE- the CONNECTION is KEY

2008-06-03T08:26:00.000-04:00

Your lower body is strong and fired up.
Your cardio system is primed.
Will you move the boat???

Not without the help of your CORE- this is the CONNECTION between the boat moving engine and the thing that actually moves the boat- the oars!

Here is a workout you can do ANYWHERE to work the CORE. This is not about "abs"- but about the entire torso area- front, back, and rotational muscles. Note that Didi is using a laundry detergent box for her "weight". You can use anything - a weight plate or dumb bell, a heavy rock, a bag of dog food!

As with the PLAYGROUND workout, you can do a set # of reps and as you get stronger, you can increase the # or you can do for a longer period of time (if you have the time). If time is limited, you can increase the amount of weight you are holding.

Be creative, find a workout buddy, have FUN.

Working out is all about PLAY

2008-06-02T15:13:00.001-04:00

The team has often heard me say that "weight is weight". There are lots of groups now making use of this concept and you will see folks training in many different settings.

Here is a video of our own Ashley Didion (aka "didi") '08 working out in a playground. Next time your drive/bike around your neighborhood, look for a playground and you will have discovered your new gym! It's free and your workout is only limited by your imagination.

You can do a set # of reps and then increase the # as you get stronger, or you can increase the number of times you go through the circuit. You should always warm up, be sure your form is perfect (this matters!), and always give yourself at least one day off between workouts.

Have fun-
Jeanne

Welcome to MHC CREW

2008-06-02T15:00:00.000-04:00

Hello all- I am beginning a blog site so that team photos and instructional material (videos) can be easily accessible to all. Enjoy this photo of the spring 2008 team!

Jeanne