MY WORLD CLASS SISTAH'S ARE FAB-U-LUS! I'M SENDING YOU ALL THIS PICTURE OF MY FA-4-RITE PLACE THAT INSPIRES MY PASSION FOR MY SPORT. AHHHH...WHAT'S THAT DO FOR YA!

COMPETITION PRAYER

God,
Thank you for this day
and our ability to come together
as a team.

We thank you for the compassion
to accept victory graciously
and the grace
to accept falling short of our goals
as a challenge to work harder.

Thank you for being with us
through every step, jump
and throw.

RELAY RAP

Our relay team's ferocious
They good lookin' too
These Chicks is just phee-nominal
at everything they do
So put the L to the I to the O to the N
Ya come up wit a cat
The lion pride of Bellarmine

The first leg she gets out
and she's quick to pass you by.
The second leg will run you down
and leave you on the fly.
The third leg does you in
as she kicks around the turn,
but the last leg leaves you in her smoke
and stinging from the burn.

Oh yea!! WCS! On to Victory!

SATURDAY PRACTICE ON 2/10

Kelly, Brianna, Midori, Andrea! You are all STUDS!!! What a great practice we had today and what a great motivator the "running fast" was. I hope you noticed how fresh you all ran. Great job!

Martha

WCS - WEIGHT TRAINING

2-3 DAYS A WEEK

LIFT SETS REPS

PULL UPS 5 10

DIPS 5 10-20

SQUATS(MED WEIGHT) 4-5 10
DEADLIFTS 4-5 10
*alternate between these two lifts each lifting day. Rest 3-5 minutes between sets
PUSH UPS 5 20-50

DUMBBELL ARMSWINGS 5 20-50


THESE ARE YOUR WEIGHT WORKOUTS LADIES! DO THEM AFTER PRACTICE OR AT HOME BUT DO THEM! REMEMBER...WE HAVE TO WORK HARD TO BE WORLD CLASS SISTAH'S!

WHAT ARE YOUR GOALS FOR THE SEASON?

What are your goals for the season? What do you want to accomplish? what are you willing to invest? Are you willing to build a strong foundation to achieve a long term goal?

I want all of you WCS (World Class Sistah's) to write down in your training log what your goal for the season is. What is important to you? I also would like you to write down what your expectation are of me? Of your teammates? This is a good exercise in goal setting. We will have a meeting immediately following monday's practice and we'll talk about our goals and some strategies.

Thanks for all of your hard work. You're awesome!

SATURDAY PRACTICE FOR THE WCS

PRACTICE ON SATURDAY AT 10:00AM AT BELLARMINE. DRESS WARM. SHOULD TAKE AN HOUR. IF I AM A LITTLE LATE....DON'T PANIC....I WON'T ABANDON YOU:-)