Kohawk Thoughts of the Week! Free T-Shirt!

Match the Kohawk with the thought.  First submission with all answers correct will win a Kohawk Tennis t-shirt!  Good luck!  Kohawks chiming in this week include:  Victor Khristenko (VK), Michelle Schupbach (MS), Sara Ohlman (SO), Alex Leovic (Leo), Michael Janssen (MJ), Elizabeth Hoffmann (Hoff), Noah Sprinkel (NS), Jeff Damisch (JD), Jackie Pedersen (JP), Tai Lucero (Tai).

1. I have spent the last week sliding around on red clay in Europe, and I never want to go back to hard courts.....or the States!
2. Love means nothing in tennis.
3. The more I work out, the more sore I seem to be!  Come on six pack abs!
4. It's State Tournament time, brings back old memories!
5. Wondering if the Russian is back up to 200 lbs yet?
6. I hate insanity.
7. I have yet to complete my academic year (May term ends next week) and I already received an email welcoming me to the 2012-2013 tennis season.  I love Kohawk Tennis!
8. I hate when people ride their bikes in the middle of the road and I get stuck behind them at 10 mph. It's like, you're not a car, why are you driving on the road like you're a car, that's what sidewalks are for.
9. I watched an episode of 24 right before bed and dreamt I was working undercover to thwart the plans of terrorists.
10. 178 b*^$#.  No, you can't put that on the blog.  178, Monfils....fighting weight!

To play, click HERE.

Final Regional & National Rankings

Note-As a longtime Ranking Committee/NCAA Selection Committee member, I have always wanted to move beyond subjective rankings/selection, towards a more objective numerical system. In putting together this trial system, I did find subjectivity to play a part, but I do feel that the numbers produced a far more objective result. Some of which I was surprised by!

Again Points were awarded based on W's and L's, with more points being awarded for defeating/playing higher ranked teams. Points were increased for Final 8 participation. Regional rankings take into account solely in-region matches, hence some wide disparity between Regional and National rankings. One of the flaws that I will be looking into rectifying is that all Regions were assumed equal......that is not true. Anyway, here they are.....

National

1 Emory 648.11 2 Williams 472.71 3 Amherst 464.19 4 Kenyon 406.33 5 CMS 391.64 6 Santa Cruz 322.43 7 Bowdoin 317.00 8 WashU 306.00 9 JHU 304.00 10 PP 282.96 11 NCW 280.46 12 CMU 249.69 13 Middlebury 222.40 14 Case 220.00 15 CLU 212.20 16 Redlands 199.58 17 Trinity(TX) 184.93 18 Whitman 180.46 19 Bates 164.12 20 Swarthmore 161.20 21 Whittier 154.31 22 Mary Wash 151.26 23 Skidmore 138.63 24 GAC 127.16 25 Depauw 120.15 26 W & L 117.08 27 Whitewater 108.47 28 Trinity(CT) 106.15 29 Chicago 102.15 30 Tyler 91.08
Atlantic South
1 Emory 272.00 2 JHU 253.54 3 CMU 170.00 4 Swarthmore 133.00 5 NCW 126.00 6 Mary Wash 119.11 7 TCNJ 97.00 8 W & L 70.00 9 Haverford 61.50 10 F & M 51.50 11 CNU 47.00 12 Washington C 43.11 13 Rhodes 43.00 14 Mississippi C 24.50 15 Methodist 21.00
Central
1 Kenyon 327.11 2 WashU 231.11 3 Case 176.00 4 GAC 138.86 5 Depauw 119.11 6 Whitewater 90.47 7 Chicago 80.00 8 Denison 72.80 9 Carleton 67.33 10 Zoo 55.00 11 Wheaton 49.09 12 Coe 46.90 13 Luther 44.24 14 St O 33.00 15 Elmhurst 30.67
Northeast
1 Amherst 331.43 2 Williams 274.67 3 Bowdoin 189.71 4 Middlebury 182.15 5 Bates 117.82 6 Trinity(CT) 96.00 7 Skidmore 83.56 8 MIT 67.69 9 Tufts 56.73 10 Vassar 46.77 11 Hobart 46.00 12 Colby 43.33 13 Brandeis 40.00 14 Conn College 25.33 15 Hamilton 24.75
West
1 CMS 2960 296.00 2 Santa Cruz 1976 219.56 3 Whitman 1408 176.00 4 CLU 1720 156.36 5 Trinity(TX) 1184 148.00 6 PP 1760 146.67 7 Redlands 1016 84.67 8 Tyler 816 81.60 9 Whittier 456 57.00 10 George Fox 436 54.50

Good Morning!

I find myself up early, and at a coffee shop working.  Snapped the picture above on my way in for a number of reasons:  beautiful sight that reminds me of my daughter (who points out the Hiawatha Water Tower to me every morning on the way to school), to figure out the camera feature on my new phone, to display my interest (but not necessarily talent) in photography and finally, as a tribute to Coach Rodgers' father - who ALWAYS follows Kohawk Tennis, Celtics basketball and IS an accomplished photographer (view his blog here).  


6:12 AM - I read the email below from another one of our biggest supporters - Doctor Peter McCormick ("Doc") - a Professor of Philosophy at Coe.  Doc often finds his way over to practice, stops in to the tennis office to chat, sends the team away (on trips) with his infamous trail mix (recipe posted below despite the use of sweetened condensed milk within) and is usually present for home and away matches.


"Hey Kris, I came across an interesting infomercial on the Web while I was following links from that awesome Gatorade Lochte piece (purepowerathlete.com).  I ended up at a site called beyond diet.com (all I saw was stuff about diet, in spite of the name).  The interesting thing is that as she described their recommended diet I realized that it's similar to or the same as the 'paleo' diet.  NO PROCESSED FOODS!  Meat, fruit, vegetables, etc.  Now, the interesting thing about this is that she presents a rationale for the diet that purports to be biochemical and that focuses on the role of insulin in creating fat.  This is far more interesting that the silly your-ancestors-of-ten-thousand-years-ago-didn't-eat processed-foods reasoning that I've heard in support of the paleo diet.

Just thought you might want to check it out if you have a few spare minutes sometime.

Peter

P.S.  What do you think about that Lochte workout?"

Thank you for the email Doc!  I will definitely follow up on the links in your email, research the biochemical reasoning and figure out what the Lochte workout is (and try it!) before providing you with my own input.

Breakfast Bars (or Granola)

After Nigella Lawson’s recipe in Nigella Express
3 c. Old-Fashioned Rolled Oats
1 c . each of seeds, nuts, dried fruit
1 14 oz can of Sweetened Condensed Milk
Mix dry ingredients in large bowl.
Add warmed condensed milk and stir.
Press into greased 9 x 13 pan
Bake at 250 for an hour
Cool.  After 15 minutes, cut into squares.  Continue cooling.
Variation: For a granola version, put bowl of granola mixture directly into oven instead of pressing into 9 x 13 pan.
Notes: For a crunchier result, use 275 instead of 250.  Nigella’s recipe uses 2½ c of oats and 1 cup of coconut – try it!

Health & Wellness Wednesday - Clean, GARLIC, CC, Paleo...

While visiting my relatives in Peachtree City last week, two books on their coffee table caught my attention - Clean and Convict Conditioning.  For the record, the two books I picked up from their coffee table during my visit last year.....Fit for Life and Sugar Busters!  Thinking I need to visit more often!


Clean - The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself
http://www.cleanprogram.com/
Although I have never engaged in a detox, or any type of fasting in the past, this approach appealed to me since it was food (rather than pure juice and/or mere fasting) based.  I started the program upon my return home Sunday and stuck with it for 2 1/2 days.  Deviated this evening to appease the family.  However, saw results in the short time dedicated to it and will do the full 7-21 days when can better fit into my schedule / training.  I would suggest purchasing the book if actually going to try the cleanse (a temporary change in nutrition in order to rid the body of built up plaque, etc).  However, here are the basics:


Pre and post cleanse, the book suggests following what I would deem a slightly more restricted version of SuperFoods.  The following link lists the foods included and excluded within that.

The cleanse itself:

1.  Follow for 7-21 days (the cleaner your body is to start, the less time the detox will take).

2.  Take a fiber supplement per directions on supplement itself.  The book suggests psyllium husks (I found at a Health Market) or seed, prune fiber or guar gum.

3.  Take probiotics (15 million organisms per dose) per directions on supplement itself.  

3.  Raw clove of garlic daily (actually tasty if sliced thin and eaten between apple slices).

4.  2 Tablespoons olive oil before bed every night (follow with warm water and lemon). I had trouble stomaching this the first night.  Mixed with water (realize an oxymoron) the second evening and handled just fine.  

5.  Liver support product such as milk thistle (sylimarin), N acetyl cysteine, dandelion root or wormwood leaf.  Didn't purchase or utilize because bill was already adding up too quickly (and hoped my liver in good health since "young").

6.  Herbal laxatives at night if no bowel movement.  Dr. Schulze's Intestinal Formula or Swiss Kriss suggested.  Also didn't purchase, nor need.

7.  Drink water to induce hourly urination.

8.  Smoothie, Juice or Soup (recipes in book) for breakfast and dinner.  Solid meal for lunch to include YES foods on the list, or per recipes in book (quinoa with chicken, etc).

9.  Light snack mid-morning and mid-afternoon from YES list.  Or additional smoothie, juice or soup if need calories (per training needs).

10.  Fast for 12 hours in the evening.  7 PM - 7 AM or 8 PM - 8 AM...

A sidenote to the above.  Since directed to consume raw garlic, I of course questioned the benefits of.  With minimal research, discovered that garlic, like apples, has a coined phrase:
- An apple a day keeps the doctor away.
- Raw garlic each day keeps disease away.
If follow my suggestion above (garlic between apple slices), you can accomplish both!  I plan to continue consuming this on a daily basis.....with the exception of those evenings when have a date (if ever find the time to do that of course).  Lastly, additional benefits of garlic:
17 Benefits
Wonder Drug


Now, to the second book - Convict Conditioning.  My Aunt purchased this book for my cousin, Charlie, a stud baseball pitcher.  Written by a 20+ year inmate who built phenomenal forms of strength utilizing only his body weight.  Claims that today's gym, and modern weightlifting, is a hoax.  6 areas of the body stressed (but multiple muscles worked within each).  10 progressions for each area.  I have started my fitness class on step 1 for each.  As for a timeline, I'd like to attain level 10 across the board by next year at this time (that allows 5 weeks to master each step).

A link to the first progression within each step of Convict Conditioning:

http://www.youtube.com/watch?v=RiMXOANTxmM

Finally, after being referenced to the Paleo Diet last week, my cousin Jenna (Charlie's sister) emailed me to ensure that I knew of the Paleo trend, and fact that she was starting it on Monday (two days ago).  I will keep you apprised of her progress.  She included the following info/links in her email to me:

Here is the paleo info:

http://robbwolf.com/what-is-the-paleo-diet/ - this explains the basics 

http://whole9life.com/2012/01/whole-30-v2012/ - they have a great 30 day program

some blogs:

http://paleocomfortfoods.com/ - they have an awesome cookbook! 

http://robbwolf.com/category/paleo-diet-basics/

http://everydaypaleo.com/

http://cavegirleats.com/2012/05/10/vigilance-progress/

http://cosmopolitanprimalgirl.wordpress.com/

http://www.healthyguts.net/2012/05/09/pregnancy-why-i-said-no-to-conventional-wisdom/

http://blog.modernpaleo.com/2012/05/high-heels-and-sex-appeal.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+modernpaleo+%28Modern+Paleo%29

Kohawk Tennis Summer Camps / Clinics

Summer clinics start two weeks from today!  The annual overnight camp (option of day, or extended day also) will be June 17th-22nd.


Please help us advertise these great offerings!  We're trying to increase the awareness of Kohawk Tennis within the community.


Click the link below for more details....
Summer Camps / Clinics

HC thoughts...

.....pretty quiet around here: No Teams, no students, no Rob, no Kris....

.....season-ending hit hard:  along with 24 hours of year-end paperwork.

.....how does one(NS) get to be 6'1", 155 lbs? Is this possible?

.....spent part of day on track searching for lost fast-twitch fibers.....didn't find any.

.....spent part of last two days searching for my 120mph serve.....didn't find that either.

.....wondering if SO took her racquets home...or left them in CR?

.....after NCAA Expense Reports:  better to be in, than out! :)

.....after viewing the WBB Summer Workouts....wondering if MT/WT can do 1/4 as much?

.....DL has been in working out....does he have a new career I don't know about?

.....Tai and her Mom left for TX from IN on Friday past....think they are in Odessa yet?

.....with the graduation of VK/DL, average team weight going to be reduced significantly! ;)

.....wondering how the XHS Boy's team is doing with HJ and van trips?

.....It's a new season coming up! I expect MS to serve & volley. Singles & Doubles. Every match!

.....two LHs coming in on Men's side. Haven't coached a LHer since 2006! Better refresh!

.....wondering if Woolfie will practice with a racquet this summer. Or just use his hands?

.....MJ & SS in Deutschland all summer......should stimulate part of the economy!

.....sight I am waiting to see:  JD on Coe running track at 645am when I bike in to work!

Kohawk Thoughts

I miss Rob.  – NS

I miss making up nicknames for Noah.  – TL


I miss beating Victor in practice....all the time.  - JD


I miss my Tuesday and Thursday private lessons with Coach Rob.  - HT

(After being sick) I miss being on a tennis court everyday and crave home cooked Filipino food; I can only make a couple of dishes myself.  – Coach Rob

I miss hearing the loud Russian yell.  – DS

I miss Hannah Jensen in the van saying absolutely ridiculous and hilarious things, texting Hoff when its 90 degrees in the van, and having a good backhand.  - MS

I miss doubles day where I could do reflex volleys to avoid getting pegged the entire practice.  – MW

I miss Doug.  – TW

I miss Kris buying us Dairy Queen, because it's ice milk (healthier), NOT ice cream.  – SO

Per Sara’s comment above, I miss having an excuse to eat Dairy Queen.  – Coach Kris

I miss van rides that are filled with SuperFood facts! :)  - Hoff

I miss JR's old man cheer, "maaah". – CN

I miss being in Florida! – JP

I miss being able to go to the Clark Racquet Center anytime I’d like.  I miss that a lot.  - TH

I miss coming to practice and getting to hang out with some of the best friends that I have made at Coe!”  - JF

I miss the tennis team, but even more so….Betty’s pumpkin muffins!  Mmmm, love those! - VK

Yup, we try again.  Good thinking Mommy.  That’s called resiliency.  – Emmie

Health & Wellness - Minimizing Anxiety

I find myself down in Peachtree City, Georgia this week; visiting relatives and recovering from a long, but exciting, Spring tennis season!  My level of anxiety is at an all-time low for 2012......but, perhaps only due to my increased consumption of peaches (Georgia is the peach State)?  Peaches are one of the 7 best anti-anxiety foods.

An interesting take on nutrition - specifically, Paleo or Caveman.  A tried, tested, and approved (by a junior tennis player that I recently spoke with......he cooked it for his Mom for Mother's Day) Paleo dinner:
Salmon with Cherry Tomato Salsa and Asparagus

Stegemann Engaged!

Scott Stegemann ('11), recent standout on the men's side, and current Assistant Tennis Coach at Augustana College in Rock Island, IL, just got engaged.  Congratulations to he and Jesyka from all of Kohawk Tennis!

On court, Scott is best known for the power forehand pictured below.  Having played some mixed with Scott last Summer (traveled with he and his Dad), I also have an appreciation for the off-court softer side of Scott displayed in the second picture.  Hope Scott forgives me for sharing that with the rest of you!

IIAC Awards

Multiple Kohawks were named to the All-Conference Team..... 2012 All-Iowa Conference Men's Tennis Team
Most Valuable Player — Scott Sundstrom, Luther
Coach of the Year — Eric Rodgers, Coe
Singles	School	Year	Hometown/High School
Seth Harris	Central	Sr.	Waverly, Neb./Waverly
Victor Khristenko	Coe	Sr.	Orel, Russia
Noah Sprinkel	Coe	Fr.	Minneapolis, Minn./South
Sean Stokstad	Coe	So.	Ramstein, Germany/Ramstein
Curtis Newman	Coe	Jr.	Ankeny, Iowa/Ankeny
Ashan DeSilva	Cornell	Fr.	Walnut, Calif./Walnut
Nick Garcia	Dubuque	Jr.	Leimen, Baden, Germany/Heidelberg American
Paul Roberts	Dubuque	Fr.	Whakatane, New Zealand/Trident
Ramesh Karki	Luther	So.	Kathmandu, Nepal/Xavier International
Nick Mozena	Luther	Jr.	Dubuque, Iowa/Senior
Scott Sundstrom	Luther	Sr.	Lino Lakes, Minn./Centennial
Chris Buckingham	Wartburg	Sr.	Waverly, Iowa/Waverly-Shell Rock
Doubles	School	Year	Hometown/High School
Noah Sprinkel	Coe	Fr.	Minneapolis, Minn./South
Curtis Newman	Coe	Jr.	Ankeny, Iowa/Ankeny
Nick Garcia ^	Dubuque	Jr.	Leimen, Baden, Germany/Heidelberg American
Ramesh Karki ^	Luther	So.	Kathmandu, Nepal/Xavier International
Scott Sundstrom ^	Luther	Sr.	Lino Lakes, Minn./Centennial
Chris Buckingham	Wartburg	Sr.	Waverly, Iowa/Waverly-Shell Rock

Coach Rodgers received 2012 Coach of the Year in the IIAC.  His response to that, "It is an honor to receive this award from my fellow coaches, but the truth is that without two dedicated Assistants and 21 equally committed players, I would not be the recipient."