Wednesday, March 5, 2014
Monday, March 3, 2014
Today's Scoreboard Mall Deals
Get $15 Off Your First Order at Peapod.com with code PPCJ15 through 3.31.14. Some exclusions apply, see site for details. Shop Today!
Exclusive! Extra $100 coupon + $300 Off on Toshiba Satellite Click W35DT-AST2N01 - Part Laptop. Part Tablet. Only $499.99 with Code: 2AFW35DT25 Valid 3/4–3/10.
Is It Spring Yet Sale! Take 10% Off Quoizel Ceiling Lighting with code QUOIZEL10 + Free Shipping over $49 at 1800lighting.com! Offer ends 3/31.
Saturday, March 1, 2014
Today's feature exercise: Wide Grip Chin Ups (Rep Only)
Ole' Skool' exercises never die, they just end up in fancier marketing! As an athlete or fitness warrior, nothing helps build upper body strength all over, and especially in the lats, biceps, and forearms. You can see it is essential to performaning in many sports.
| Wide Grip Chin Ups (Rep Only) |  View Video | |||||||||||||||||||
| Exercise Description: | ||||||||||||||||||||
Position your hands 6 - 8 inches wider than your shoulders on either side. Your palms should be facing away from your body. Exhale and lift your body until your chin is above the bar. Lower your body down until your arms are in a fully extended position.
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Thursday, February 27, 2014
Today's Feature Exercise: Barbell Power Shrug
This is a great exercise for shoulder and neck development. With all of the focus on head injuries nowadays, you can go a long way to preventing these in your life by fully developing your neck and shoulders. Contact me to put together a program including this type of exercise.
| Barbell Power Shrug | View Video | ||||||||||||||
| Exercise Description: | |||||||||||||||
Place a bar on a power rack or on top of blocks. The bar should be at a height of approximately mid-thigh. Grasp the bar with an over-under alternating grip or a double overhand grip. Your hands should be slightly wider than your hips. Bend your knees just slightly and explosively shrug the bar up using your trapezius muscles and a quick punch with your legs. Maintain a strong posture throughout the lift. This exercise is excellent for developing powerful traps, and for maximizing the the second pull phase of the clean.
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Wednesday, February 26, 2014
Virginia Union 73 - Bowie State 53 (WOMEN'S CIAA TOURNAMENT QUARTERFINALS) ... Story and Stats
Virginia Union Powers Past Bowie State’s Lady Bulldogs in CIAA Quarterfinals
CHARLOTTE, N.C. - The Virginia Union University women's basketball team persevered through an early deficit to earn a 73-53 win over Bowie State University on Wednesday morning in Time Warner Cable Arena. The Lady Bulldogs entered the game as the second seed out of the Northern Division with the Lady Panthers as the third seed from the North.
Virginia Union advances with an 11-15 record and will take on the winner of Wednesday's 2:40pm contest between Fayetteville State and Johnson C. Smith. Bowie State ends their season with an 11-14 record.
Ashle Freeman led all players in the contest with 25 points in the win for Virginia Union. Melyse Brown added 20 points while Jasmin Dancy chipped in 13 points to guide the team to victory. Donia Naylor (Washington, D.C.) paced Bowie State with 20 points in the loss. She also grabbed a game-high 17 rebounds (three offensive, 14 defensive).
"Virginia Union is a good ball club and they were more disciplined down the stretch than we were," stated Bowie State head coach Renard Smith.
Naylor opened up the contest with a jumper and Moriah Goodman (Baltimore, Md.) followed with a bucket to give the Lady Bulldogs a 4-0 lead early in the contest. Brown put the Lady Panthers on the board with a score of her own at the 17:36 mark. Uchechi Ahaiwe (Riverdale, Md.) completed the three-point play for the Lady Bulldogs to push Bowie State's lead to 7-2.
Freeman responded with a layup for Virginia Union to make the score 7-2 at the first media timeout. A 3-0 run by the Lady Panthers made it a two-point game with 13:48 on the clock.
Both teams exchanged baskets over the next three minutes of play until a jump shot by Dancy for the Lady Panthers put Virginia Union within one point (10-9). Bowie State held on to a one point lead (12-11) heading into the second media time out of the contest. Ashley Castle (Brooklyn, N.Y.) gave the Lady Bulldogs some cushion with a layup at the 7:02 mark.
With 5:31 left before halftime, Shahadah Barret hit a free throw and Lady Walker grabbed a rebound and put-back to give the Lady Panthers a 15-14 lead, their first of the game.
Down 18-17 with 3:49 left before halftime, Alessandra Flores' drove to the basket for a score for Bowie State, returning the lead to the Lady Bulldogs. From there, Bowie State remained on top and held on to a 24-23 advantage heading into halftime.
Naylor's layup at the start of the second half put the Lady Bulldogs ahead 26-23. Virginia Union resiliently battled back using a 4-1 run to knot the score 27-27 with 18:29 left in the game.
The Lady Panthers and Lady Bulldogs traded leads over the next three minutes until a three-pointer by Freeman swung the momentum back to Virginia Union.
Holding a 34-32 advantage, the Lady Panthers clung tightly to the lead. Bowie State refused to go away quietly and remained close on Virginia Union's heels, never trailing by more than six points until the 4:53 mark. Brown went to work at that point, draining two free throws and scoring two baskets to build the Lady Panther lead to 58-48 with 3:29 on the clock.
Virginia Union led by as many as 16 points (66-50) as late as the 1:22 mark before closing out the contest with the 73-53 victory.
Virginia Union vs Bowie State (2/26/14 at Time Warner Cable Arena - Charlotte, NC)
Official Basketball Box Score
Virginia Union vs Bowie State
2/26/14 10:00 am at Time Warner Cable Arena - Charlotte, NC
------------------------------
VISITORS: Virginia Union 11-15
TOT-FG 3-PT REBOUNDS
## Player Name FG-FGA FG-FGA FT-FTA OF DE TOT PF TP A TO BLK S MIN
01 BROWN,Melyse........ * 6-11 1-4 7-8 2 8 10 1 20 5 4 0 3 38
04 FREEMAN,Ashle....... * 9-22 2-5 5-8 1 0 1 3 25 2 1 0 2 36
05 CARR,Stephanie...... 0-0 0-0 0-0 0 0 0 0 0 0 0 0 0 2
13 COWHERD,Carla....... * 1-5 0-0 0-0 2 3 5 0 2 0 2 0 2 21
15 BARRET,ShaHadah..... * 1-4 1-3 2-4 1 5 6 2 5 5 1 0 2 30
20 WALKER,Lady......... * 3-6 0-0 2-4 4 2 6 3 8 1 0 0 0 28
21 TATUM,Denesha....... 0-4 0-0 0-0 4 2 6 4 0 3 3 0 1 17
22 DANCY,Jasmin........ 4-8 0-0 5-6 2 4 6 0 13 0 0 0 0 22
23 HOWARD,Sydney....... 0-1 0-1 0-0 0 0 0 0 0 0 1 0 0 2
25 ROBINSON,April...... 0-0 0-0 0-0 0 0 0 0 0 2 1 0 1 4
TEAM................
Totals.............. 24-61 4-13 21-30 18 29 47 13 73 18 13 0 11 200
TOTAL FG% 1st Half: 9-30 30.0% 2nd Half: 15-31 48.4% Game: 39.3% DEADB
3-Pt. FG% 1st Half: 0-8 0.0% 2nd Half: 4-5 80.0% Game: 30.8% REBS
F Throw % 1st Half: 5-8 62.5% 2nd Half: 16-22 72.7% Game: 70.0% 1
------------------------------
HOME TEAM: Bowie State 11-14
TOT-FG 3-PT REBOUNDS
## Player Name FG-FGA FG-FGA FT-FTA OF DE TOT PF TP A TO BLK S MIN
01 PHIPPS,Kiera........ 1-3 1-2 0-0 1 0 1 0 3 1 1 0 1 9
02 SMITH,ReVen......... 0-0 0-0 0-0 0 0 0 0 0 0 1 0 0 1
03 CASTLE,Ashley....... * 2-10 0-5 0-2 0 1 1 3 4 3 2 0 1 22
05 BURLEY,Alisha....... 1-6 0-2 0-0 0 0 0 3 2 2 2 0 0 22
10 FLORES,Alessandra... 3-6 1-2 0-0 0 0 0 0 7 0 1 0 0 10
21 NAYLOR,Donia........ * 8-15 1-3 3-3 3 14 17 3 20 1 1 0 0 35
22 MILES,Brooke........ * 1-4 0-1 2-2 1 2 3 4 4 1 1 0 0 23
23 McINTOSH,Jasmine.... 1-6 0-1 3-5 2 1 3 3 5 2 3 0 2 18
24 CLYDE,Denver........ 1-2 0-0 0-0 1 2 3 1 2 1 2 0 0 11
32 JACKSON,Alauna...... 0-1 0-0 0-0 1 1 2 0 0 0 0 0 0 5
33 GOODMAN,Moriah...... * 1-2 0-0 1-2 1 3 4 2 3 1 1 0 2 29
34 BONAPARTE,Briana.... 0-0 0-0 0-0 0 1 1 1 0 1 0 0 0 1
55 AHAIWE,Uchechi...... * 1-1 0-0 1-1 0 0 0 1 3 0 3 0 0 14
TEAM................
Totals.............. 20-56 3-16 10-15 11 27 38 21 53 13 19 0 6 200
TOTAL FG% 1st Half: 8-21 38.1% 2nd Half: 12-35 34.3% Game: 35.7% DEADB
3-Pt. FG% 1st Half: 0-7 0.0% 2nd Half: 3-9 33.3% Game: 18.8% REBS
F Throw % 1st Half: 8-11 72.7% 2nd Half: 2-4 50.0% Game: 66.7% 1
CHARLOTTE, N.C. - The Virginia Union University women's basketball team persevered through an early deficit to earn a 73-53 win over Bowie State University on Wednesday morning in Time Warner Cable Arena. The Lady Bulldogs entered the game as the second seed out of the Northern Division with the Lady Panthers as the third seed from the North.
Virginia Union advances with an 11-15 record and will take on the winner of Wednesday's 2:40pm contest between Fayetteville State and Johnson C. Smith. Bowie State ends their season with an 11-14 record.
Ashle Freeman led all players in the contest with 25 points in the win for Virginia Union. Melyse Brown added 20 points while Jasmin Dancy chipped in 13 points to guide the team to victory. Donia Naylor (Washington, D.C.) paced Bowie State with 20 points in the loss. She also grabbed a game-high 17 rebounds (three offensive, 14 defensive).
"Virginia Union is a good ball club and they were more disciplined down the stretch than we were," stated Bowie State head coach Renard Smith.
Naylor opened up the contest with a jumper and Moriah Goodman (Baltimore, Md.) followed with a bucket to give the Lady Bulldogs a 4-0 lead early in the contest. Brown put the Lady Panthers on the board with a score of her own at the 17:36 mark. Uchechi Ahaiwe (Riverdale, Md.) completed the three-point play for the Lady Bulldogs to push Bowie State's lead to 7-2.
Freeman responded with a layup for Virginia Union to make the score 7-2 at the first media timeout. A 3-0 run by the Lady Panthers made it a two-point game with 13:48 on the clock.
Both teams exchanged baskets over the next three minutes of play until a jump shot by Dancy for the Lady Panthers put Virginia Union within one point (10-9). Bowie State held on to a one point lead (12-11) heading into the second media time out of the contest. Ashley Castle (Brooklyn, N.Y.) gave the Lady Bulldogs some cushion with a layup at the 7:02 mark.
With 5:31 left before halftime, Shahadah Barret hit a free throw and Lady Walker grabbed a rebound and put-back to give the Lady Panthers a 15-14 lead, their first of the game.
Down 18-17 with 3:49 left before halftime, Alessandra Flores' drove to the basket for a score for Bowie State, returning the lead to the Lady Bulldogs. From there, Bowie State remained on top and held on to a 24-23 advantage heading into halftime.
Naylor's layup at the start of the second half put the Lady Bulldogs ahead 26-23. Virginia Union resiliently battled back using a 4-1 run to knot the score 27-27 with 18:29 left in the game.
The Lady Panthers and Lady Bulldogs traded leads over the next three minutes until a three-pointer by Freeman swung the momentum back to Virginia Union.
Holding a 34-32 advantage, the Lady Panthers clung tightly to the lead. Bowie State refused to go away quietly and remained close on Virginia Union's heels, never trailing by more than six points until the 4:53 mark. Brown went to work at that point, draining two free throws and scoring two baskets to build the Lady Panther lead to 58-48 with 3:29 on the clock.
Virginia Union led by as many as 16 points (66-50) as late as the 1:22 mark before closing out the contest with the 73-53 victory.
Virginia Union vs Bowie State (2/26/14 at Time Warner Cable Arena - Charlotte, NC)
Official Basketball Box Score
Virginia Union vs Bowie State
2/26/14 10:00 am at Time Warner Cable Arena - Charlotte, NC
------------------------------
VISITORS: Virginia Union 11-15
TOT-FG 3-PT REBOUNDS
## Player Name FG-FGA FG-FGA FT-FTA OF DE TOT PF TP A TO BLK S MIN
01 BROWN,Melyse........ * 6-11 1-4 7-8 2 8 10 1 20 5 4 0 3 38
04 FREEMAN,Ashle....... * 9-22 2-5 5-8 1 0 1 3 25 2 1 0 2 36
05 CARR,Stephanie...... 0-0 0-0 0-0 0 0 0 0 0 0 0 0 0 2
13 COWHERD,Carla....... * 1-5 0-0 0-0 2 3 5 0 2 0 2 0 2 21
15 BARRET,ShaHadah..... * 1-4 1-3 2-4 1 5 6 2 5 5 1 0 2 30
20 WALKER,Lady......... * 3-6 0-0 2-4 4 2 6 3 8 1 0 0 0 28
21 TATUM,Denesha....... 0-4 0-0 0-0 4 2 6 4 0 3 3 0 1 17
22 DANCY,Jasmin........ 4-8 0-0 5-6 2 4 6 0 13 0 0 0 0 22
23 HOWARD,Sydney....... 0-1 0-1 0-0 0 0 0 0 0 0 1 0 0 2
25 ROBINSON,April...... 0-0 0-0 0-0 0 0 0 0 0 2 1 0 1 4
TEAM................
Totals.............. 24-61 4-13 21-30 18 29 47 13 73 18 13 0 11 200
TOTAL FG% 1st Half: 9-30 30.0% 2nd Half: 15-31 48.4% Game: 39.3% DEADB
3-Pt. FG% 1st Half: 0-8 0.0% 2nd Half: 4-5 80.0% Game: 30.8% REBS
F Throw % 1st Half: 5-8 62.5% 2nd Half: 16-22 72.7% Game: 70.0% 1
------------------------------
HOME TEAM: Bowie State 11-14
TOT-FG 3-PT REBOUNDS
## Player Name FG-FGA FG-FGA FT-FTA OF DE TOT PF TP A TO BLK S MIN
01 PHIPPS,Kiera........ 1-3 1-2 0-0 1 0 1 0 3 1 1 0 1 9
02 SMITH,ReVen......... 0-0 0-0 0-0 0 0 0 0 0 0 1 0 0 1
03 CASTLE,Ashley....... * 2-10 0-5 0-2 0 1 1 3 4 3 2 0 1 22
05 BURLEY,Alisha....... 1-6 0-2 0-0 0 0 0 3 2 2 2 0 0 22
10 FLORES,Alessandra... 3-6 1-2 0-0 0 0 0 0 7 0 1 0 0 10
21 NAYLOR,Donia........ * 8-15 1-3 3-3 3 14 17 3 20 1 1 0 0 35
22 MILES,Brooke........ * 1-4 0-1 2-2 1 2 3 4 4 1 1 0 0 23
23 McINTOSH,Jasmine.... 1-6 0-1 3-5 2 1 3 3 5 2 3 0 2 18
24 CLYDE,Denver........ 1-2 0-0 0-0 1 2 3 1 2 1 2 0 0 11
32 JACKSON,Alauna...... 0-1 0-0 0-0 1 1 2 0 0 0 0 0 0 5
33 GOODMAN,Moriah...... * 1-2 0-0 1-2 1 3 4 2 3 1 1 0 2 29
34 BONAPARTE,Briana.... 0-0 0-0 0-0 0 1 1 1 0 1 0 0 0 1
55 AHAIWE,Uchechi...... * 1-1 0-0 1-1 0 0 0 1 3 0 3 0 0 14
TEAM................
Totals.............. 20-56 3-16 10-15 11 27 38 21 53 13 19 0 6 200
TOTAL FG% 1st Half: 8-21 38.1% 2nd Half: 12-35 34.3% Game: 35.7% DEADB
3-Pt. FG% 1st Half: 0-7 0.0% 2nd Half: 3-9 33.3% Game: 18.8% REBS
F Throw % 1st Half: 8-11 72.7% 2nd Half: 2-4 50.0% Game: 66.7% 1
Tuesday, February 25, 2014
Today's Scoreboard Mall Deals
Find more, and shop for a good cause at the Scoreboard Mall @ US Sports Network
Groupon: 4-Night Stay with Airfare Pelican Bay at Lucaya - Grand Bahama Island, The Bahamas
EXCLUSIVE! $300 Off + $100 coupon on Toshiba Satellite Click W35DT-AST2N01 - Part Laptop. Part Tablet. Only $499.99 with Code: 2AFW35DT25 Valid 2/25–3/3.
Get 30% Off Juniors' and Girls' SOFFE Active Apparel at SportsAuthority.com
Groupon: 4-Night Stay with Airfare Pelican Bay at Lucaya - Grand Bahama Island, The Bahamas
EXCLUSIVE! $300 Off + $100 coupon on Toshiba Satellite Click W35DT-AST2N01 - Part Laptop. Part Tablet. Only $499.99 with Code: 2AFW35DT25 Valid 2/25–3/3.
Get 30% Off Juniors' and Girls' SOFFE Active Apparel at SportsAuthority.com
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