Winston-Salem State 4 - Bowie State 1 (SOFTBALL SEMIFINAL)

(PETERSBURG, Va. - April 20, 2012) Once the Winston-Salem Rams got the lead, there was little debate who was going to get the ball.

It didn’t matter that Brittany Lane had just come off a 13-inning gem only two hours before. Her team ahead entering the third inning, Lane got the call.

And that was it.

Lane earned her second win of the day – she also picked up a save in the Rams’ first game of the day before noon – working five innings in relief as defending CIAA Champion Winston-Salem State punched its return ticket to the championship round after a 4-1 win over Bowie State.

Francesca Edgerton belted a tremendous two-run home run over the left-center field wall to push the Rams (28-17) to a 3-0 lead in the second inning, prompting Lane’s return to the hill in relief of starter Monet Daly, who worked two scoreless innings to start the game.

Lane, who finished the day having worked a staggering 20 innings, earned the victory in a thrilling 4-3 13-inning affair with Chowan in an elimination game just hours before taking on Bowie State, which lost for the second time in two games on Friday.

Bowie State's Haley Snyder and Kiara Washington led the Lady Bulldogs with a pair of hits each.  Haley Flint took the loss (5-6), lasting only one and a third innings and gave up three hits and three runs.

The loss ends Bowie State's season at 20-16.

VIRGINIA STATE NIPS BOWIE STATE 1-0 IN SOFTBALL SEMIFINALS

(PETERSBURG, Va. – April 20, 2012)  A Jamisha Smith sacrifice fly to left field in the top of the second inning scored Virginia State pinch runner D'Auna Noggin from third to give all the Lady Trojans needed to top Bowie State 1-0 in the CIAA winner's bracket semifinals.  BSU's Lady Bulldogs were held to three hits while the Lady Trojans tallied eight hits.

Endya Bailey went 2-for-3 to pace Virginia State and Jessica Mattia picked up the pitching victory.  Mattia struck out six and snared a line drive back to the pitching circle to close out the bottom of the 7^th inning Bowie State threat.

Mariela Hernandez (7-7) took the loss for Bowie State.  Justine Smith, Cara Nance and Amanda Ray recorded one hit each in the setback. 

The Lady Bulldogs will face the Lady Rams of Winston-Salem State at 5:30 pm today.  WSSU’s Lady Rams won a 13 inning loser’s bracket marathon, defeating Chowan 4-3.

Bowie State 7 - Winston-Salem State 1 (SOFTBAL FINAL)

(PETERSBURG, Va.)  CIAA Player of the Year Cara Nance was 3-for-4 with two RBI as Bowie State clubbed defending league champion Winston-Salem State 7-1 to advance to the semifinals of the CIAA Softball Tournament.

League Rookie of the Year Cassandra Clayborne added two hits, as did Justine Smith as the Lady Bulldogs broke the game open with five runs in the top of the seventh inning.

Bowie State (20-14) chased Winston-Salem State starter Yasmin Lee (11-10) after four innings, then ripped All-CIAA pitcher Brittany Lane for five runs – four earned – on five hits in three innings.

Bowie State starter Shelby Snyder (8-3) allowed just one run on only three hits in the complete game effort.

The Lady Bulldogs will play Northern Division No. 3 seed Virginia State in the tournament’s semifinals at 12:30 p.m. on Friday on the campus of Virginia State. Winston-Salem State (25-17) will take on Virginia Union at 10 a.m. on Friday at the Petersburg Sports Complex.

(Bowie State's) Nance and Clayborne Selected CIAA Softball Players of the Year

(HAMPTON, Va. - April 17, 2012) The Central Intercollegiate Athletic Association, in conjunction with the CIAA Softball Coaches Association, has announced its selections for the 2012 All-Conference, All-Rookie Teams and Players of the Year.

Freshman sensation, Cara Nance tops this year's softball All-Conference Team as the coaches' selection for Player of the Year. Nance, of Bowie State University has logged 44 hits, 35 runs and has sent home 38 runners. At the catcher position, Cara has put out 147 opponents and has contributed 36 assists.

Four other Lady Bulldogs were selected to the All-CIAA Team: Cassandra Clayborne, Justine Smith and Amanda Ray were First Team selections and Mariela Hernandez was named to the All-CIAA 2nd Team.

The All-Rookie Team is headlined by CIAA Softball Rookie of the Year, Cassandra Clayborne of Bowie State University. Joining Clayborne on the All-Rookie Team include teammates Nance and Haley Flint.

Clayborne's contributions to the Lady Bulldogs' squad includes 44 hits, 44 runs, eight RBI and 16 stolen bases in 32 games. Scotton leads the Shaw Bears with 29 runs, 32 hits, 16 RBI and 22 stolen bases.

The All-Conference and Rookie Teams will be honored at the 2012 CIAA Spring Sports Awards Ceremony on Wednesday, April 18 at 6:00 pm on the campus of Virginia State University.


All-CIAA SOFTBALL TEAM
# NAME SCHOOL CLASS HT MAJOR HOMETOWN

Pitchers

10 Jessica Mattia VSU SO 5'5 Animal Science Accokeek, MD

1 Brittany Lane WSSU JR 5'5 Education Virginia Beach, VA

Outfielders

35 Cassandra Clayborne BSU FR 5'7 Biology Damascus, MD

18 Liz Hipple CU SO 5'6 Physical Education Chincoteague, VA

20 Sharron Lipford VSU GRAD 5'8 Sport Management Largo, MD

Designated Player

16 Lacey Wildeboer CU JR 5'5 Biology Castle Hayne, NC

Utility

12 Britney Cato WSSU JR 5'6 Sport Management Las Vegas, NV

Catchers

17 Cara Nance BSU FR 5'10 Math Education Island Lake, IL

8 Dominique Johnson VSU JR 5'6 Psychology New Kent, VA

First Base

21 Amanda Ray BSU JR 5'9 Secondary Education Damascus, MD

Second Base

14 Megan Bass CU SR 5'5 Studio Art Edenton, NC

Third Base

11 Megan Wade CU JR 5'6 Psychology Dunnsville, VA

Short Stop

22 Justine Smith BSU JR 5'5 Sports Management Silver Spring, MD



PLAYER OF THE YEAR

17 Cara Nance BSU FR 5'10 Math Education Island Lake, IL



All-CIAA SOFTBALL 2nd TEAM

# NAME SCHOOL CLASS HT MAJOR HOMETOWN

Pitchers

44 Mariela Hernandez BSU SO 5'5 Psychology Del Rio, TX

4 Tia Caldwell FSU FR 5'11 Biology Newport, NC

Outfielders

4 Alex Allen CU SR 5'4 Physical Education Clayton, NC

7 Ashley Bushrod VSU SR 5'7 Education King George, VA

4 Brittany Rich WSSU FR 5'8 Mathematics Randleman, NC

Designated Player

14 Andreya O'Brien WSSU SO 5'6 Accounting Kings Mountain, NC

Utility

21 Allie Kolezynski CU SR 5'5 Business Administration Strongsville, OH

Catchers

5 Samantha Smith JCSU SR 5'1 Health Education Whiteville, NC

2 Shakia Mackey VUU SO 5'6 Psychology Accomack, VA

First Base

33 Artreya Jernigan WSSU JR 5'7 Exercise Science Apex, NC

Second Base

5 Ramadana Simmons SAC JR 5'7 Psychology Atlanta, GA

Third Base

10 Nikki Lynch WSSU JR 5'6 Nursing Wilmington, NC

Short Stop

23 Amber Matthews CU JR 5'6 Physical Education Aulander, NC



SOFTBALL ALL-ROOKIE TEAM
# NAME SCHOOL CLASS HT MAJOR HOMETOWN
5 Hayley Flint, P BSU FR 5'7 Business-Marketing Mesa, AZ

35 Cassandra Clayborne, OF BSU FR 5'7 Biology Damascus, MD

17 Cara Nance, CAT BSU FR 5'10 Math Education Wauconda, IL

2 Leigh Ward, OF CU FR 5'2 Physical Education Driental, NC

4 Tia Caldwell, P FSU FR 5'11 Biology Newport, NC

7 Stacey Peralta, P JCSU FR 5'8 Elementary Education Brooklyn, NY

12 Jasmin Harris, OF JCSU FR 5'6 Criminology Stone Mountain, GA

7 Taylor Walters, 3B SAC FR 5'6 Liberal Studies Douglasville, GA

13 Courtnee Kelly, 1B SU FR 5'9 Psychology Antioch, CA

8 Monet Daly, 2B WSSU FR 5'2 Computer Graphics Lithonia, GA

4 Brittany Rich, SS WSSU FR 5'8 Mathematics Randleman, NC

13 Bria Jones, CAT WSSU FR 5'6 Political Science Fayetteville, NC


ROOKIE OF THE YEAR
35 Cassandra Clayborne, OF BSU FR 5'7 Biology Damascus, MD

BSU LADY BULLDOGS SOFTBALL BLOWS PAST WASHINGTON ADVENTIST 27-0 AND 15-4

                (BOWIE, Md. – April 16, 2012)  Junior Justine Smith went 8-for-9 and added six RBI to help lead Bowie State to 27-0 and 15-4 rout of Washington Adventist University. The Lady Bulldogs end the regular season with an overall record of 18-14 and enter the CIAA Spring Championships as the No. 2 Seed in the North.

            Bowie State recorded a season-high 28 hits in game one and Smith led the Lady Bulldogs in the opener with four hits.  Six other Lady Bulldogs had at least three hits in the first game shutout.  Sophomore Mariela Hernandez allowed just three hits and struck out three, improving her pitching record to 6-6.

            Washington Adventist had major trouble fielding the ball, committing eight errors, five in the second inning alone.

            The second game of the afternoon saw Washington Adventist improve at the plate.  The Shock tallied eight hits overall with five coming in the top of the second inning.  In the second, Washington Adventist plated four to take a 4-2 lead. 

            Bowie State’s Lady Bulldogs tied the game at 4-4 in the bottom of the second and forged ahead to take an 8-4 advantage through three innings.

            The Lady Bulldog scored seven runs in the bottom of the fourth inning to break the game open at 15-4.

            Bowie State cranked out 19 hits in the nightcap and sophomore Shelby Snyder (7-3) picked up the victory in the circle.

            Smith and freshman Raenelle Taylor paced the Lady Bulldogs in the final regular season home game with four hits apiece and freshman Cassandra Clayborne added three hits.

            Bowie State will now prepare for the conference Spring Championships (April 19-21) in Petersburg (Va.).  The specific opponent and game time for Thursday’s (April 19^th) will be announced.

US Sports Strength and Conditioning News

16 April, 2012

Free Online Sports Conditioning Camp Workouts Start May 7! Stay Tuned to this newsletter or US Sports Strength and Conditioning for Free Sports Conditioning Boot Camp Workouts Delivered right to your inbox! Strength, Power, Speed, Agility, workouts that you can do at home, on your favorite workout space or gym. Get this week's workouts Existing Members: Do you need a new batch of workouts? Never received your weekly update? Never received any workouts after signing up? Please contact me To Athletes, Weekend Warriors, and Fitness Enthusiasts of all Ages! Train with one of the top Strength and Conditioning Coaches in the D.C. Area! At one of our convenient Washington D.C. area locations or anywhere in the world online. Get started with your FREE Fitness Profile by Clicking Here. 5 Simple Steps for Achieving Any Goal If you're not happy with your body then your workouts have lost focus. What is your immediate goal? If you don't have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results. I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results. 1. Setting your goal  You want to be in "better shape" but that's so vague. Dig deeper. What specifically do you wish you had now that you don't? To drop 3 dress sizes. To lose 2 inches of arm fat jiggle. To melt 4 inches from your waist. To be able to run 3 miles without stopping. 2. Define your timeline  Now that you've determined exactly what part of your body isn't up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you'll find that achieving your goal becomes an easier process. To drop 3 dress sizes by August 20th vacation. To lose 2 inches of arm fat jiggle by October 13th wedding. To melt 4 inches from your waist by July 7th pool party. To be able to run 3 miles without stopping by June 16th city 5k. 3. Name your prize  It's time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let's add a prize that you'll receive once you've accomplished your goal. This prize shouldn't be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing. A couple new outfits for your August vacation. A sleeveless dress for the October wedding. A new swimsuit for your July pool party. A new pair of running shoes for your June 5k. 4. Picture it  You know what you want, when you want it by, and the reward you'll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day. See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence. Imagine how you'll feel walking down the aisle baring your toned arms. See yourself lounging by the pool in your swimsuit, carefree and happy. Imagine the feeling of accomplishment you'll feel as you cross the finish line. 5. Recipe for success  The steps that you've taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body. This is where I come in. I'm fanatical about propelling each and every one of my clients through their own personal body transformation. Call or email today and I'll get you started on a program that will make your goals a reality. Advanced Article on Slow vs. Fast Barbbell Squat Training By Morrissey MC, Harman EA, Frykman PN, Han KH (1998), Early phase differential effects of slow and fast barbell squat training. To examine the importance of resistance training movement speed, two groups of women (24 years old, +/- 4 years, 5 ft. 4 in. tall +/- 2 in., 130 lbs. weight +/- 15 lbs.) squatted repeatedly at 1) 2 seconds up, 2 seconds down (slow); or 2) 1 second up, 1 second down (fast), doing three warm-up sets and three eight-repetition maximum sets, three times per week for 7 weeks. Tests included force platform and video analysis of the vertical jump, long jump, and maximum squat, and isometric and isokinetic knee extensor testing at speeds from 25 to 125 deg/sec. The groups improved similarly in many variables with training but also showed some differences. In the long jump, the fast group was superior in numerous variables including knee peak velocity and total-body vertical and absolute power. In the vertical jump, fast training affected the ankle and hip more (e.g., average power), and slow training mostly affected the knee (average torque). In isokinetic testing, the fast group improved strength most at the faster velocities, while the slow group strength changes were consistent across the velocities tested. Although both slow and fast training improved performance, faster training showed some advantages in quantity and magnitude of training effects. Write a Comment Super Soup Soup is a wonderful meal to enjoy when you're focused on losing weight – with a few guidelines. Never choose soups that have a cream base. These are filled with more calories and fat than you need. Avoid soups that have noodles or rice. Make sure that your soup has a lean source of protein, such as lean turkey or chicken breast. Try the Turkey & Veggie Soup recipe below. Military physical training is by far the toughest to master One of the reasons why the American Military Personell are some of the best conditioned in the world. Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running programs for either the 2 mile test or the 3 mile test. Click on the links below to get the running program!  2 Mile Test Running Program  3 Mile Test Running Program  Throughout the length of these programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.  The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel thebest!  If following both the strength training and the running programs, success will be guaranteed! Here is a sample of one of the 3 day a week workouts of the Armed forces PFT program: Week 1 - Day 1 (Monday) of your Program Week Difficulty: Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Squat 20 reps @ 240 lbs, 20 reps @ 240 lbs, 15 reps @ 240 lbs    3    Video Dumbbell Step Up 15 reps @ 40 lbs, 12 reps @ 40 lbs  4    Video Stretch Deadlifts 15 reps @ 150 lbs, 10 reps @ 135 lbs  5    Video Dumbbell Bench Press 15 reps @ 90 lbs, 12 reps @ 90 lbs  6    Video Push Ups (regular position) 34 reps, 34 reps  7    Video Push Ups (close position) 16 reps, 16 reps  Get ready to ace your PFT test  Now! Start your program online today or sign up for one-on-one training at one of our convenient Washington D.C. area facilities, by logging on to US Sports Strength and Conditioning. Turkey & Veggie Soup This soup has everything going for it. The base is broth, not cream. It doesn't have any added carbohydrates in the form of rice or noodles. And it's filled with lean ground turkey. Servings: 12 Here's what you need... 1 teaspoon olive oil 2 garlic cloves, minced 1 bunch of carrots, chopped 2 onions, chopped 1 bunch of celery 1 fennel bulb 1.3 lbs lean ground turkey 4 cups veggie broth 1 (14.5oz) can stewed tomatoes 1 (15oz) can white kidney beans, drained and rinsed 4 ears of corn, kernels sliced off 3 Tablespoons tomato paste 2 teaspoons dried basil dash of salt and freshly ground pepper In a large skillet heat the olive oil. Add garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and fennel. Sauté until soft. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired. Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners

CHOWAN TOPS BOWIE STATE 12-4 and 7-1 TO CLAIM CIAA NORTH CROWN

                (MURFREESBORO, N.C. – April 15, 2012)  The CIAA Northern Division crown was up for grabs when the Chowan Hawks and Bowie State Lady Bulldogs met in the regular season conference finale for both teams.  At the end of the afternoon, Chowan defeated Bowie State 12-4 and 7-1.

             Allie Kolezynski and Leigh Ward combined for 11 hits and Amber Matthews tallied three hits over the two game sweep.  Kolezynski and Ward went 4-for-4 and 2-for-4 respectively in game one for the Hawks.

            Bowie State freshman Cassandra Clayborne went 3-for-3 in the opening game and junior Justine Smith along with sophomore Adria Lewis went 2-for-3 each.

            The Lady Bulldogs cranked out four first inning hits to open a 2-0 lead only to have the Hawks tie the game at 2-2 in the bottom of the first. 

            Bowie State (16-14, 14-2 CIAA) took a 3-2 lead in the top of the second, but Chowan put seven on the scoreboard in their share of the second and never looked back for the remainder of the first game.

            Bowie State sophomore Shelby Snyder pitched two and two-thirds innings, giving up ten hits and nine runs.  Sophomore Mariela Hernandez gave up five hits over the final two innings.

            Kolezynski (11-10) earned the five inning victory, allowing 10 hits and struck out four.

            Chowan (23-24, 12-4 CIAA) broke a scoreless tie in the bottom of the third inning of game two, plating three and added one in the fourth inning and one in the fifth inning to extend their lead to 5-0.

            Bowie State’s lone run in the nightcap came via an RBI single by Lewis in the top of the sixth inning.  Freshman Cara Nance hit a two out double and Lewis followed with her single.

            The Hawks added two more runs on three hits in the bottom of the sixth to seal the 7-1 victory.  In total, Chowan accounted for 12 hits with Ward leading the way with three. 

            Freshman Raenelle Taylor paced the Lady Bulldogs in the final game of the twin bill, going 3-for-3.  Freshman Haley Flint (5-6) took the loss, striking out three over six innings in the circle.

            Bowie State will close out the regular season hosting Washington Adventist University in a non-conference on Monday (April 16^th).  First pitch of the doubleheader is 1 pm.