Category: Announcements

Take Me Out To The Ball Game

It’s that time of the year again. Opening Day has come and gone and a brand new season of MLB Baseball is here. The 162 game season is by far the longest of the four main sports in America. In order to fit all the games in, teams play basically every single day. If you are a big sports fan like me, you try to watch as many games as possible. This is sometimes a problem because baseball games usually take about three hours. How can I go to school, the gym, and watch baseball every day?

The solution is simple. Do you remember the NCAA March Madness Workout Challenge? Well, something similar can be done while watching baseball games.

Between every half inning, there are commercials while the teams switch positions and the pitcher warms up. This is at least two minutes of nothing happening. You can maximize this time by simply doing 10 push-ups and 10 sit-ups. That’s it. Get your workout in and watch as much baseball as you want by simply doing 10 push-ups and 10 sit-ups every half inning. Seems easy doesn’t it? Well, that’s because it is. It doesn’t take a lot to do 1 set of 10 pushups and 1 set of 10 sit ups. However, when you think about it, you’re not only doing one set. If you do this every half inning, you’ll end up doing 18 sets of push-ups and sit-ups. That’s 180 reps of each! That will put a strain on your muscles from the sheer numbers.

If 10 ends up being too difficult, start with 5 until you can work your way up. The key is to be diligent and do the exercises every half inning. It may not feel like much, but if you do it consistently and every time you watch a baseball game, you will see the results sooner than you think.

By: Dan Ward

The 2016 Mason Golf Tournament

Attention, Patriots! Join us for the 2016 Mason Open Golf Tournament on April 29th at Penderbrook Golf Club. The cost is only $65 a person and that price includes 18 holes of golf, boxed lunch, buffet style dinner, entry into three on-course challenges (such as the longest drive contest), and entry into our raffle at the end of the day. If that alone isn’t enough to convince you, then hear this. Mason students can get 50% off the registration price! That means you get everything mentioned above for only $32.50! You’ll be hard pressed to find a golf course around the area that lets you play for $32.50, let alone one that also offers lunch, dinner, and prizes.

*Prizes from the 2015 Mason Golf Tournament*

The best part about this tournament is that all skill levels are encouraged to come play. No experience is necessary to be a part of the 2016 Mason Golf Tournament. All that IS required is that you come out with a good attitude looking to have some fun (which you will).

The important thing is that you sign up! The sooner the better, too! Registration closes on April 20th.

Take it from someone who has experience playing golf. There are few ways to spend a Saturday in the Spring that are better than playing in a golf tournament with friends. Especially when you are just out there to have fun. If you don’t agree, then take it from someone who has played golf but isn’t very good. The Mason Golf Tournament is well worth the cost and holds some of the best memories spent with Mason Recreation.

By: Dan Ward

AFC Spa Repair Update

The AFC anticipates the re-opening of the spa within the next week, barring any setbacks.

During this process, we have pressured tested our pipes, performed sonar testing and used an aqua camera to identify the source of our losing water. The leak was identified as a faulty coupler located approximately 3.5 feet below the tile. We have installed a new coupler and are now working on re-filling the area and relaying tile. Once the tile has been set, we can continue with the cleanup and re-open to our patrons.

We recognize that this has caused some of our patrons frustrations and may have impacted regular routines. We thank you for your patience and we hope to see you back in the spa soon.

The Making of #FitHappens: National Athletic Training Month

National Athletic Training Month: By Melanie Parr

Do you ever wonder who is sitting with the big black medical bags on the sidelines of all George Mason practices and games?

In celebration of National Athletic Training Month, I sat down with recent George Mason Graduate and current Mason Rec Athletic Trainer Katie Graybill. Katie is employed through Select Physical Therapy which contracts Athletic Trainers to provide medical services at all George Mason Club and Intramural practices and games. Here is what Katie had to say about Mason Recreation and National Athletic Training Month:

I started by asking Katie the basic question can you tell me a little about Athletic Training. Katie explained “there are 5 domains to Athletic Training; Prevention, Diagnosis, Treatment, Emergency Management and Rehab”. I was interested as to what the most common injuries they see during the season was. Katie said “knee and ankle injuries are the most common, along with a lot of lower back pain”. Katie did offer some advice to prevent these injuries for you athletes out there “for starters alw natm_2016_logo_c ays be prepared! Be properly hydrated, and bring extra water to games because the weather is constantly changing. Also, try to hold a practice before the start of the season. We see most injuries occur during games, because players are not consistent with exercising before they play. Stayed stretched and remember that we offer baseline concussion testing for all club sports”. I was curious after learning all this, and knowing we had over 30 different club sports what a typical day was like for Katie. I was surprised to find out their days didn’t start out as e
arly as expected but they were definitely later than expected, she said “we start our day in the RAC offices around 4pm. Then, we are off to the club and intramural fields until about 11pm Monday-Friday. We are at every home game and tournament game for GMU Club Sports. We also are at most intramural games and playoffs.” With the late nights and long weekends, I wanted to know what made it all worth it and Katie explained “I enjoy working with my alma mater because I was involved with Mason Rec club sports and intramurals. I also enjoy seeing the growth of play at Mason, and the growth of student athletes over the course of each season. Katie then continued with that’s also why she loves this month NATM 2016 “because it brings awareness to the profession of Athletic Training. A lot of people confuse Athletic Trainers with Personal Trainers. Athletic Trainers are medically licensed and must hold a bachelor’s degree or higher. This month is also about bringing about a safer approach to work, life, and sport.” #NATM2016

Want to hear or learn more about Mason Recreation Athletic Training click the link to check them out!

Visit https://recreation.gmu.edu/club-sports/athletic-training/.

Happy #NATM2016, and thank you to all Athletic Trainers for keeping us safe on the field!

NCAA Tournament Workout Routines

Oh! George Mason! Are you kidding me?! It’s March Madness, baby!!!!!!!!!!!!!!!!!!!

We are down to the Final Four of the NCAA Tournament! Villanova! Oklahoma! North Carolina! Syracuse! Who will make it to the Championship game?! I can’t tell you, but I can tell you it’s going to be AWESOME, BABY!

The strength and endurance of the athletes are going to be challenged. It’s time for you to be challenged as well. There are only three more games in college basketball, so use this time to better yourself and your body with the March Madness Workout Challenge.

Take the challenge of working out while watching basketball. #fithappens

Action	Classic	Lower Body	Core
3 Point Shot Taken	5 Push-Ups (classic)	3 Squats (add 3 if “trifecta” is used)	10 Crunches
Slam Dunk	10 Sit-Ups	15 Calf Raises	8 Leg Raises
Foul is Called	5 Rows (use door or bed frame)	10 Lunges	8 Knee Tuck Crunches/Leg Pull-Ins
Jump Ball	5 Burpees	5 Burpees	5 Burpees
Turnover	10 Dips	10 Glute Bridges	10 Bicycle Kicks
Game goes to Commercial	60 Jumping Jacks	60 Jumping Jacks	60 Jumping Jacks
Referees go to the Monitor	20 Mountain Climbers	20 Mountain Climbers	20 Mountain Climbers
Close up of the Announcers	5 Push-ups (wide arm)	10 Side Lunges	8 Flutter Kicks
Buzzer-Beater Make	5 Shoulder Presses or 30 Second Handstand (using wall)	30 Second Chair Pose	20 Alternating Heel Touches (10 for each heel)
There’s an upset ANYWHERE in the Tournament	1 Minute Plank(per upset) (per upset)	1 Minute Wall Sit (per upset)	1 Minute of Russian Twists (per upset)

Are you up to the FINAL FOUR challenge?

Diary of a Fit Patriot: BOSU: Balancing Fun & Fitness

By: Alison M. Hall

What is that strange mushroom-top looking blue thing you see in the group exercise room, stretch room, and fitness floor? It’s a BOSU Balance Trainer. BOSU is an acronym for Both Sides Utilized. David Weck introduced this half-dome piece of fitness equipment in 2000. Stories told at fitness conferences say he fell from standing on a stability ball injuring himself one to many times, so he cut it in half and created the BOSU. (PLEASE do not stand on a stability ball!) I don’t know if the story is true or not, but I’m glad the BOSU came to be, because it’s a great piece of fitness equipment.

BOSU for Cardio

The BOSU can be used dome side up for a variety of cardio activities. It can replace a step for steady-state cardio classes. The reactive dome, however, makes the workout much harder than using a regular step, so expect to tire out more quickly. The dome also can be used for high-intensity cardio intervals. You can do step-type activities like basic up and down, across the top, straddle, dome toe taps, etc. Most people find it more fun to jump on it. You can power onto the dome from the floor, power across it, or just jump on top. You can use one BOSU, two at a time, or set up a line and jump down them like Marlin and Dory on the jellyfish in Finding Nemo.

BOSU for Total-Body Strength

Both sides of the BOSU can be used for strength training. You can stand on the BOSU with one foot or both feet on the dome to challenge balance while doing traditional dumbbell strength. You can do pushups with hands or feet on the dome or platform, squats on the dome, lunges with the front foot or back foot on the dome, or lunges with your back foot on the platform side and front foot on the floor. (BOSU advises against standing with both feet on the platform side.) It also is a great core trainer. Many yoga and Pilates moves can be done on the dome or platform side, including plank, v-sit, crunches, and bridge lifts.

BOSU for Balance

Anything you do on the BOSU challenges your balance because of the unstable surface. You can challenge your balance more while standing on the dome by moving your gaze left to right or up and down, standing on one foot, or by closing your eyes. Start slowly if you are not used to balance training.

Always work out in a safe environment. If your BOSU gets sweaty, wipe it down. Make sure no equipment is on the floor near your BOSU. You can find some crazy videos online of super fit athletes doing amazing things on the BOSU—some safe and some not-so-safe. To be safe, BOSU.com and BOSU’s social media pages have video clips of recommended exercises using good form. If you still aren’t sure, take a class or work with a personal trainer to learn proper use.

OA Goes to White Grass

SATURDAY February 20th– Seven Mason students drove out to White Grass Ski Touring Center in Davis, West Virginia for a day of cross country skiing with Outdoor Adventures. The sun was shining and the temps were warm making for perfect spring skiing conditions where there was a good base. The warm temperatures also meant sections of White Grass’s 30 miles of trail criss-crossing Cabin Mountain, Roundtop, and Bald Knob, had turned back into dirt so hiking was required to access some of the better snow.

After a quick lesson and a warmup lap around the snowfarm the crew headed off for the 6 mile circumnavigation of Roundtop Mountain.