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March 27, 2015     Cape Gazette
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March 27, 2015

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102 FRIDAY, MARCH 27 - MONDAY, MARCH 30, 2015 SPORTS & OUTDOORS Cape Gazette iris' lac "Sarah Tappan scores 8 goals on attack By Dave Frederick Cape lacrosse lifted off the 2015 Seven Up season Wednes- day night, March 25, at Legends Stadium with a 20-11 win over a scrappy Parkside team that could flat-out play but just got behind and couldn't get back. '9, first game scoring 20, so I'm pleased with the offense," said coach PJ. Kesmodel after the game. "But I'm especially proud of the defense. We worked a lot of players and combina- tions on defense with Taylor Gooch out [ankle] and Alison Palmer a game-time decision. We dropped Annie Judge back from one midfield and Tess Ber- nheimer on defense when her midfield went to the sidelines. Sophomores Sarah Hyde and Sarah Rambo played great, and Coryn Cannon is just steady and so smart. And our middies all play great team defense." --The 2015 offense runs through Sarah Tappan on attack, who along with her frontline mates combined for 14 goals with Tappan 8, Lexi Woodruff 4 and Jordan Brown 2. Cape sophomore Katie Klabe, running second midfield, had her first varsity hat trick, scoring 2 while single goals were scored by Lizzie Frederick, Cailey Thorn- burg, and Cameron Wick. Cape also had 11 assists on 20 goals led by Jordan Brown and Lizzie Frederick each with 4, while Tappan, Woodruff and Bernheimer each had 1. The score at halftime was 12- 6. Goalies Sam Broadhurst and Iseabal Cryne each played a half. Cape is scheduled to host Gle- nelg Country School of Maryland Saturday, March 28, then play at Dover March 31 at 7 p.m. The Cape junior varsity led Parkside 11-1 at halftime then kicked it back for a 12-2 victory. Goals were scored by Lind- sey Monigle 3, Carly Truitt 3, Mary Grace Cannon 3, and Kaylie Truitt, Madison Buchwald and Logan Shuttleworth each with 1. The goal for Shuttleworth was the first in a brief 3-week career. Anna Lutz had six saves on goal. Monigle and Cannon each had 2 assists. The IV girls next play at Dover March 31. Tess Bernheimer, the 2014 State Player of the Year in field hockey, runs with Cape's first midfield. DAVE FREDERICK PHOTOS CORYN CANNON clears the ball from the defensive zone. See more Katie photos of the match at, win. Klabe scored three goals in the Cape Freshman Katie Frederick is part of Cape's speedy second midfield along with Katie Klabe and Annie Judge. Q: I have read a lot about spe- cial techniques that are supposed to accelerate fat loss and muscle g owth and was wondering what your thoughts were on repetition speed, interval training and do- ing negatives to force muscles to grow faster. A:: One thing is for sure, knowledge is power, and under- standing how exercise affects your body can be a valuable t6ol. But be sure to do your re- search and base your decisions on reliable information; resist the urge to jump on the band- wagon of popular fitness trends. Below are a few topics of inter- est and some tips on how to incorporate solid information portion - lowering - of the lift, gram and over time work up to the basic mechanics were into your routine. Give it a try, and that's why people can lower more complicated routines. Re- never leamed. Research shows and results are sure to follow, a lot more weight in the squat member, sometimes you must that lifting heavier loads in a , or chest press but sometimes crawl before you walk, and controlled manner over time Eccentric vs. concentric can't lift it back up. However, basics always rule when start- will train the nerves to move in When most people lift a bar you can use this to spark new ing any new program. Intervals . the proper pathway as well as or dumbbell, the main goal is to muscle growth and progress by work great, but they work strengthen tendons and make move the weight up and down doing sets of negatives, where better after you h.ave developed muscles and connective tissue without a single brain cell fo- you slowly control heavier some strength and endurance, more capable of lifting at faster cusing on the path, speed or po- weight than you can normally and can now challenge your speeds. sition of the bar. Approaching lift, in the eccentric or lowering body with bursts of speed with Sometimes the sea of fitness your workout in this manner is phase of the lift, activating a ton a challenging intensity,information is overwhelming like driving your car down a hill of muscle fibers and shocking and will leave even the most without a steering wheel; it's the muscles to new gains.Slow reps or fast reps intelligent person scratching unproductive, not to mention There are some lifts that his head wondering what to do an accident waiting to hap- Intervator steady state are meant to be done fast, like to and how get the best results pen. That's why it's important There is no doubt in my mind cleans and kettle bell swings, in the gym. That's why sound to understand how your body that proper interval training while others are more ben- research can fill in the blanks responds to the positive and is one of the best fat-burning eficial if they are done slowly and provide the missing piece negative portion of each repeti- techniques available, but it's with concentration and focus of the puzzle that will allow you tion. The positive or concentric important to understand that on targeted muscles, like bicep to make the changes needed to part of the movement is when when you do it and how it fits curls. What concerns me is that get the best possible results for the muscle shortens, as when into your program dependsa lot of beginners today start your time invested in the gym. lifting the weight up in a bicep on several variables. If you are by lifting the weight at break- curl or chest press. The eccen- a beginner, hold off on fancy neck speed before they ever Chris Antonio is a personal trainer and former wodd-class weightlifter. He has tric portion of the lift is when interval training programs train their muscles, nerves and been lifting for more than 20 years and has the muscles stretches or length- and use the first 4 to6 weeks connective tissue to handle the trained a wide variety of clients rangingfrom ens, like when you lower the of your regimen to establish a loadl All-American athletes to the average person weight back down in the bicep strong baseline, building the This can result in a weak trying to get into shape. To send a question curl or chest press. The main strength and intensity of your foundation and poor form that to the Ask the Trainer column, email Chris at or difference is you are almost sessions, and then start with a will give fewer results, set- check out for training twice as strong on the eccentric very basic interval training pro- ting up future injuries because tips, news and inspirational stories.