Pass (on) The Cookies

With the Winter Holidays coming, I thought the following excerpt of a Boys Soccer team email from Coach Kamphaus might be appropriate for a wider audience.  Not really for you though, you've got it going on - a paragon of health.

"...I have noticed a promising trend over the last few weeks following the end of this years soccer season. I am seeing more and more smiling faces from the squad down in the weight room at the Wyoming Recreation Center and I know others are putting in work in other areas too.

I wanted to send out this email and say that it does a coaches heart good to see this kind of commitment to the future of this program, but I also want to make sure that all of our budding young gentlemen are doing the work properly so we can maximize the benefits from their hard work and minimize potential injuries.

Three things to keep in mind boys:

Number 1: You cannot out work a bad diet!
What I mean by this is that no matter how many days a week you go to the gym, no matter how hard you push yourself, more than half the battle is done in the kitchen. Making sure you have the proper nutrition will go a long way to ensuring that the effort put in on the streets and in the gym translates to better fitness all around. This means that you should make sure you're consuming enough protein throughout the day (~.75-1 gram of protein per pound bodyweight) and drinking enough water and fluids. Stay away from sodas and salty foods, eat lean protein when you can, such as chicken, fish, nuts and eggs.

Number 2: Have a routine!
I cannot stress enough how much of a difference having a routine makes when you are working out in the gym. It keeps you mentally focused, goal oriented and allows you to track your progress. A routine will also help keep you balanced as you work out, preventing injuries in the process. It keeps players from falling into the trap of building a triangular body, a large upper body and a small lower body. Work in cardio, balance exercises and focus on getting stronger, not necessarily larger. Work in body weight exercises that focus on endurance as well as strength, stay limber and flexible. You're soccer players, not powerlifters.

Number 3: Educate yourself!
For alot of you, the gym has been a foreign place until recently, and you're eager and energized to try to make gains as fast as possible. Unfortunately, this can lead to poor form when lifting which can lead to injuries. Make sure you have the form right when lifting, find videos on YouTube, read up on these things before you try them and don't be afraid to ask questions. That being said, start with light weight until you get your form down, then begin adding weight. Listen to your body!! Pushing yourself is one thing, but knowing when to rack up the weights and give yourself a little rest is a wonderful trait to have. Listen to yourself!"

Duck-Unders in December

From Coach Pitman

Wyoming Wrestling began its season December 5th. In the first 2 weeks they are currently 1-3 in dual meet competition. The matmen took the mat at the Deer Park Invitational on December 13th  and finished 6th. Placing for the Cowboys were:

·      126 Freshman        Ethan Tefs            4th Place
·      145 Sophomore     Noah Pitman         Runner-up
·      160 Freshman        Yima Nyamor       6th Place
·      170 Junior              Justin Shields        4th Place
·      182 Junior              Luke Kremzar      3rd Place
·      220  Sophomore     Miles Manigault   6th Place
·      285 Sophomore      Ben Padnos           4th Place

The team travels to Blanchester Friday and Saturday to compete in the annual Blanchester duals

Cowboys Break the Mustangs

Bryn Lewis reported from the Boys Basketball team's Friday, December 12th's 58-47 win over league rival and host Madeira.

The Cowboys set the tone early in the game against the Madeira Mustangs when Walker Lewis scored a quick four points and an "and 1". With just a few minutes left in the quarter, Wyoming was up 17-3 after Lonnie Grayson and Walker Lewis combined for 15 and a Jake Edmonds' steal and lay-up. The Mustangs started to show their talent and coaching and the quarter ended 19-14 Wyoming.

In the 2nd quarter Garyn Prater started it off with an uncontested 3 and Jake Edmonds followed soon after with 2 and a plus 1. Soon after, Nate Lowe had a rebound and a full court run to a lay-up. With 3 minutes to go the score was 30-21 Wyoming. Nate Lowe had another defensive rebound and Mason Rogers scored 2 on the quick break. 2 minutes to go in the quarter and Wyoming got to 7 fouls and then the 8th.  At the half, the score was 34-25 Wyoming.

This was a hard game to judge Madeira's shooting talent because Wyoming's defense looks similar to last year's - tough - and the Mustangs had few clean shooting opportunities throughout.

In the 3rd Quarter, Jake Edmonds had 6; Lonnie Grayson had 5; and, Jake Edmonds had a sweet assist inside to Hudson Rogers for 2. The score at the end of the quarter was 47-35 Wyoming.

Jake Edmonds started the fourth with a quick 2. Walker Lewis had a deflection to Mason Rogers who gave it back at the opposite end for 2. Hudson Rogers grabbed a strong defensive rebound and was fouled.  With Hudson Rogers anchoring the defense down in the post the final score 58-47.

Thanks to Bryn Lewis for the report.

More Monroe Mauling

Yeah, I'm excited too! 

More Pictures!

Since we posted previously about the Cowboys Basketball team's win over Monroe on Tuesday, December 9th HERE, another pack of impeccable pictures have presented themselves.

Thanks to Rod Apfelbeck for the great shots.

See more HERE

Again Against the Aves

We posted previously (HERE) about the Middle School Swim and Dive team's big win over rival Sycamore on Wednesday, December 10th.  The second leg of the photographic relay team just touched.

Thanks to Steve Connock for this set of pictures.

See more HERE

Cowboys Fell the Mighty Sycamore

Coach Pete reported for the Middle School Swim and Dive team on their HUGE win over Sycamore.  This is only the second win over Sycamore in 10 years!

The W.M.S.swim/dive team splashed past rival Sycamore!  The strong and mighty W.M.S. swim/dive team was up for the challenge at the Sycamore natatorium on Wednesday, December 10th.  All the swimmers and divers put forth their best performances in the water and cheered their teammates on to victory.

Final scores:

Women

Wyoming-87

 Sycamore-53

 Men: 

Sycamore-62

Wyoming-54

COMBINED:

Wyoming-149

 Sycamore-135

See more pictures HERE

Here's the Pitch

\There will be a baseball meeting for any players interested in trying out in the Spring.

The meeting will be quick but important.  We will discuss Winter workouts and important dates.  The meeting will be Wednesday, December 17th at 3:15 in Coach Fiehrer's room at the Middle School (modular village) Rm. 33.

Please spread the word and share with any players that might be interested.

Photo thanks to Rod Apfelbeck

Cowboys Trample Monroe

Tuesday, December 9th, the Cowboys kicked off their season with a raucous crowd and nearly a raucous game against Monroe. The Student Section was overflowing and made their voices heard early and often.  The Cowboys showed some first-game jitters early but the defensive effort was strong and, by the end of the first quarter, Mason Rogers and Lonnie Grayson combined for 14 points and the Cowboys led 16-10.

The referee crew also seemed to have first-game jitters because the definition of a foul was confounding throughout the game and brought little comfort to players and fans alike.
In the second quarter, the Hornets started to find some game and made some 3 point shots to stay close. With around five minutes left in the half, Wyoming was up 23-21 when Lonnie Grayson had a steal and Mason Rogers was fouled and made both Free throws. By the half, Wyoming led 31-23. Hudson Rogers had a nice putback and Nate Lowe's rebounding came into play. Despite the score, both teams played a fast paced half and decent defense.

In the beginning of the 3rd Quarter, the crowd was treated to a wrestling exhibition at half court.  No foul called.  Someone in the crowd was heard asking a ref if they had thanked the Monroe bus driver for the ride to the game.  Inconsistent calls came in bunches and with 5:20 left in the quarter the score was 32-29 Wyoming and the game would never be that tight again.  Garyn Prater made 2 baskets and a plus one to have 5 pts. in the quarter. With 3:41 left in the quarter Hudson Rogers made a bounce pass from the top of the key to Mason Rogers inside to take the first double digit lead in the game, 43-33.

To a rousing ovation, senior Devon Davis came into the game with 36 seconds left in the quarter.
Fourth quarter, the game would never get closer than double digits the rest of the way.  After being in foul trouble for most of the game, Walker Lewis had two deflections, a steal and added four points before fouling out. Not before finally getting a charge called by the refs against Monroe.
Final score: 58-39

Thanks to Bryn Lewis for the great report, and

Thanks to Arch Cunningham for the great pictures.

See more HERE

Cowboys Crunch CCD

Monday, December 8th, Wyoming hosted Cincinnati Country Day.  The Cowboys came out on top 33-26.  Emily Wadds led the scoring with 11 and Emily Dudek continued her at least two-game streak of hitting 100% of her 3-pointers.

Thanks to Arch Cunningham for the great pictures.

See more HERE

As soon as your send in your first report, you'll see your name here.

How sweet will that be.

Melee in Mason

Monday, December 8th, the Middle School Swim and Dive team won big in Mason 169 to 115.  The Divers  took 1st and 2nd.  The relay teams and a bunch of swimmers placed 1st and 2nd.

See more pictures HERE