Welcome to the Susquehanna University Crew Team Blog



What started out as a workout log has quickly turned into a blog dedicated to preserving the history and accomplishments of the Susquehanna University Crew Team. It also exists to provide information and resources for team members to become fitter and smarter athletes, and to gain the motivation and determination necessary to becoming better competitors and teammates.

Welcome and feel free to comment on all things rowing!
Showing posts with label Medals. Show all posts
Showing posts with label Medals. Show all posts

Wednesday, September 8, 2010

Upping My Game


I very clearly need to up my game. To be honest, there is not a day that goes by that I don't remind myself I haven't posted on this blog for quite sometime. I had a whole list of excuses, but then I remembered that real rowers, "Row hard. No Excuses."

I thought that I would share a video that I came across this summer. I'm kind of in love with the Canadian Men's Heavyweight Eight national team from the 2008 Beijing Olympics who won the gold medal. I'm particularly infatuated by their coach, Mike Spracklen and his coaching demeanor. As they say, imitation is the sincerest form of flattery, so in a news story for the Toronto Star, the rowers were asked to impersonate their coach.



Adam Kreek (with more world gold medals than I can count) says in his Spracklen impression, "Well you may look tired Adam. You can go into the dark, that's fine. Not everyone can be a champion. Not everyone can be an Olympic gold medalist." The impersonation is so nonchalant it is almost insane that someone can talk about something so important in such a calm manner. However, it comes down to a set of choices that a rower can make. You can have excuses, or you can commit and find glory.

As a college rower, it is easy to let a lot of other things in life get in the way of rowing. IF you want to be good, IF you want to row on a strong team, you have to make the commitment. That means making every practice (regardless of your other campus involvement), working out at the gym outside of practice, and making every stroke on the water count.



"Success in rowing is based on the time that you put in." -Adam Kreek


Friday, April 30, 2010

MACCCs Schedule

Seniors Christine Magee and Sarah Hawk earned one of their first medals at MACCCs in Spring 2007.

You can find the Mid-Atlantic Collegiate Crew Championships (MACCCs) schedule online now.

Susquehanna will compete against the University of Maryland - Baltimore County and College Park, St. John's College, James Madison University, Catholic University, Virginia Tech, St. Mary's College of Maryland, William and Mary, Loyola College, Maritime, Rutgers, American University, Liberty University, Virginia Commonwealth, and more.

Parking is $10 per vehicle and NO pets are allowed in the park. Directions are here.

Thursday, March 18, 2010

Interview: Coxswain Becca Stahl

Meet Becca Stahl, SU coxswain from 2003-2007. Becca also coxed at Riverside Rowing Center in Boston, MA and the Blood Street Skulls out of Old Lyme, CT. Becca is currently working on her Masters in Early Childhood Education and Child Life from Mills College in California. She has helped the Mills College Crew team as a coxswain coach and recently coxed a race for the Lake Merritt Women's team out of Oakland, CA.

Above: Kim Graham, Jessie Perkins, Becca Stahl, Jaci Vanderhoof, and Michelle Vitaro

Advice for New Coxswains from Becca Stahl ("Chatter Cox"), former SU coxswain:
  • Just do your best. Some days are going to horrible and you're gonna wanna quit, other days you'll learn why you love being on the water...
  • Listen to your rowers, because when it comes down to it, it's you and them. As I tell everyone, my boat of boys taught me everything about coxing my first semester.
  • If you think you're going to hit something, STOP.
  • Always look at where you are in relationship to shore and the other boats... this may include peeking behind you.
  • Try and learn the vocab as quick as possible so it just comes out naturally.
  • Steering the boat everyday will change due to who feels like pulling hard and vice versa.
  • If your coxbox breaks, heavens sake, just YELL, don't be afraid of being direct, firm but don't shriek/scream/sound panicked...
  • Find your coxswain voice and learn how to use the intensity in it to get done what you want done...
  • Last but least, leave your problems on shore and LOVE being in total control.
Above: Knecht Cup medalists Justin Chambers, James Hendershot, Chris Pfaff, Cate Eytel, Zach Ross, Becca Stahl, Kyle Nalls, and Brian Tanis (please let me know if you can identify the eighth rower)

What Becca wishes she knew then:
  • Some days you'll hate it and other days you'll love it, but it's truly the best feeling in the world when you can get a boat moving perfectly and you have a great practice/race. The point is to leave each practice behind knowing that you put your best out there and that there is always tomorrow.
Above: Brenden Wirth, Brian Nalls, Andrew Addison, Zach Ross, and Becca Stahl

Best Becca quote:
  • I need to be on the water like I need to breathe.

Sunday, February 28, 2010

A Congratulations in Order

Jump for joy...


Congratulations to the SU Crew team for an outstanding performance at the 2010 Bucknell Erg Armageddon. If Coach Jim's calculations are correct, each team member reached a new personal record (PR) for their 2k yesterday! It is proof positive that the time we have spent preparing this winter has taken us to new and perhaps unimaginable places. The progress made between the end of the fall season and now is incredible.

What makes a difference?
  • Regular practice attendance
  • Commitment to lifting and exercise outside of practices
  • Increased flexibility and focus from daily yoga poses
  • Attention paid to individualized race plans
  • Proper hydration
  • Selecting a motivating and involved coxswain
  • Team support and LOVE
As soon as the results are posted online, I will link them here.

Tuesday, February 16, 2010

Preparing for the Races

Row2K just posted an awesome video of the CRASH-B World Indoor Rowing Championships. Originally started in 1980 by several former US Olympic Rowers, the "Charles River All Star Has-Beens" are still the official governing body of indoor rowing.

We see the SU records almost every day, but have you ever been curious about the world records in our sport? The current record holder for the fastest 2k time is Rob Waddell of New Zealand, who posted a 5:36.6 and he won the CRASH B Sprints 3 times.

Category Time Split Nation Year Name
Open Men 5:36.6 1:24.1 NZL 2007 Rob Waddell
Lwt Men 5:58.5 1:29.6 DEN 2009 Henrik Stephansen
Open Women 6:28.4 1:37.1 FRA 2005 Sophie Balmary
Lwt Women 6:56.7 1:44.1 USA 2000 Lisa Schlenker

This year, the talk of the town was 18 year-old Felix Bach of Germany who broke his erg during the start of his heat with the junior men. He broke the chain and his machine was lifting off the ground, so he was forced to join a later heat with the lightweight junior women. He ultimately posted a 5:51.8, which was 25 seconds faster than the second place Junior Men's finisher. It looks nearly effortless. (Please note that the lightweight woman in the green shirt and pink shorts next to Felix is dipping her hands after she gets past the knees and it becomes particularly pronounced toward the end of the video.)

You can also see from the video that Felix has chosen a coach or friend to motivate him through the piece, especially in the last 300m or so. As you are thinking about Erg Armageddon, think about who you would like your coxswain or motivator to be. It can be a fellow rower, coxswain, or coach. Just remember that the heats quickly follow one another, so it would not be wise to choose someone in a heat before or directly after yours. Think about the key points in your piece that you need extra encouragement, share your race plan with that person, and also think about words or phrases that you really want to hear.

Everyone gets their motivation from a different place. Maybe you just want your iPod. Maybe you just want someone to sit quietly behind you saying encouraging words every now and then. Maybe you want someone to sit there an be quiet until the sprint. Maybe you want someone there shouting in you ear every second of the way. Maybe you want a whole bunch of people cheering for you. Think about what you need and don't be afraid to communicate that with your teammates, family, friends, or others attending the race.

Also, don't forget that our friendly neighborhood rowing association, the CPRA (Central Pennsylvania Rowing Association) is sending members to race. Please be sure to cheer them on as you would your own teammates! They still say glowing things about SU crew since we raced with them at Navy Day in Philly.

Monday, February 1, 2010

The Legend of the Ergman

In the summer of 2004, something strange blew in from the Pacific Northwest. Many did not know what it was. Some feared the river would never be the same. Low and behold, it was "ERGMAN!"

You may not be familiar with the legend of the Ergman, but you have certainly met the man behind the cape, Mr. Steve Loaiza (if you spell his last name incorrectly, he might threaten to take away your Bow Certification). The cape first debuted on the East Coast at the Spring 2005 Erg Armageddon at Bucknell University. He claimed second place in the Master's 1000m competition.

Our fearless coach is currently recuperating from an ankle operation, so we wish him a speedy recovery and hope to see him out on the water as soon as possible!

Since I've just rejoined the team in the Fall of '09, someone will have to explain the significance of the Ergman cape being passed down to a new generation.

Speaking of medals, Susquehanna University has a long history of greatness when it comes to competing at Erg Armageddon. Chris Meharg '03 and Cait Eytel '07 routinely smashed records in both the 2k and 500m dash -- which can still be seen on the Erg Record Board in the Susquehanna Green Room.

Alumni medalists include Jen Brunnet '03, Brian Card '04, Jen Murphy '04, Elaine Wood '05, Laura Jagielski '06, Jasmine Wright '06, Andy DeBrunner '06, Marissa Chamberlain '07, Brad Biondi '07, Brendan Wirth '07, Chris Pfaff '07, Brian Nalls '07, Josh Gregoire '08, Rachel Fetrow '08, and Coach Brian Tomko.

Some of our more recent medalists include James Hendershot, Zach Ross, and coxswain Sarah McGill.

I wanted to take some time to recognize some of the amazing accomplishments of our team in the past, but am looking forward to what the future holds. The most important goal that you as a rower can concentrate on at this point in the season is working toward a personal record at each time you test!

Saturday, January 23, 2010

A Story of my Life...

I am the maintainer of this blog, Rachael Gebely. Ever since I was a small child, I have been terribly klutzy. My Mom says that given an opportunity to take a clear path or a cluttered one, I would always choose the one with the most toys in the way, inevitably tumble, pick myself back up, and continue on my way. I quit dance lessons as a kindergartner because I was an awful dancer and always got stuck in the back of the line. I couldn't master the "step-ball-change" and I had the wrong color shoes (totally different story). I played soccer starting in third grade, the only goal that I can claim was in our indoor season, where I scored in my own goal due to a slick floor. I almost made a goal later in my career, but took a tumble on a breakaway right before I could get the shot off. After spraining my ankle at the end of my sophomore year in high school, I quit soccer to spend time on other interests.

During my search for college, I fell in love with Susquehanna and was drawn to crew, despite being uncoordinated and being a bit out of shape. It was something that challenged me, but that I always came back to. I can remember my first 2k test after my freshman winter break, where I went out too fast and died, posting terrible numbers (9:05). I still soldiered on, and came back to post an 8:20.0 a month later. Hitting 8:01.5 in the fall of my sophomore year, I was more determined than ever to go sub-8. It happened that Spring when I hit 7:57.1 and I was so ecstatic! The reason that I can tell you all of these numbers, is that I kept a workout log with my erg times, lifting weights, and general comments. It is something that I always encourage rowers to do.

Sub-8 (or sub 7 for guys) seemed like this special club, and with a little bit of hard work, I became a member. I lifted, I worked out, and I had a great support system (thanks to my coach, my boyfriend, and teammates) but I can't say that there was anything special I had to do to be fast. I suppose my own personal experience has led me to believe that with enough effort, anyone can be fast, and that doesn't mean living at the gym or abandoning all of your other priorities. I ended my senior year at 7:49.8 and 1.46.5 as a lightweight. Trust me, it is all about the mental toughness.

I have rowed with many different boats and in many different seats. My junior year I decided that I wanted to compete as a lightweight for Erg Armageddon and just continued on that way for the rest of my career. I like to tell people that it was the best decision that I ever made, mainly because I got to row with the most INCREDIBLE women, whom I owe so much to. The picture below is the original "Lite 8," who I feel taught me how to be a true teammate. Our erg scores were wildly varied, but we could really move a boat. I was connected to my crew and started to feel an overwhelming sense of trust and commitment like never before.


This was us racing at the 2004 Mid-Atlantic Collegiate Crew Championships. It was easily one of the most exhilarating races of my career.


We took home the gold and had recently been recognized on US Rowing's Best Lightweight Eights poll. We worked hard, but we had so much fun!


We worked hard enough to earn a new boat, Annalia. Annalia's namesake is the African Goddess of the River. She was delivered in the wrapper, with that fresh new boat smell, to Head of the Charles, where she had her inaugural row.


Racing at Head of the Charles was where I felt we finally "made it." After years of equipment malfunctions, boat disasters, being yelled at by officials, almost missing races, and so much more, it did not feel out of place to be sitting on the Charles surrounded by Ivy and Olympic crews in millions of dollars worth of equipment. We may have placed second to last, but we could not have been prouder. That was also the day that our neighborhood rival school's Mens' and Women's teams had lost their skegs in the race.


I get the impression that most people think that the races you win or the medals you collect are the most memorable. My deepest and fondest memories are these sheer seconds or moments of perfection that I have ever since been chasing. One such memory is of my Freshman four and one amazing practice were I never wanted to leave the water. The second such memory was one of the last of my career, my lightweight four in a meet against the heavies of Bucknell, Loyola, and George Mason. It was a rainy Saturday on Spring Weekend. It was damp and chilly with just enough misty rain to make gripping the oar a nightmare. I was in a mixed kind of mood that day. Our race false started and we had to row up and around the intake to restart. It just seemed like a bad omen, or a nice morning to stay in bed. Our second start was a miracle. Strong words, yes, but we jumped off the block like none other, leaving all three boats in our wake. There was just enough exposed shore for our coach (the only "Coach" I know), Brian Tomko to sprint alongside of the boat with the most enormous grin on his face just cheering us on. In the middle of the race, I had a transcendental experience, which seems too personal to share on a blog, but not unheard of in the rowing world. We ended up taking third, but this was my favorite race EVER.


The love I have for rowing and Susquehanna Crew is immeasurable.


One of the saddest things I will ever have to do was to say goodbye to rowing to attend graduate school.


The Susquehanna team was my family and crew is always a part of my life. Special thanks to Liz Remmel, Robin Atkins, Stacie Naugle, Kristen Hoar, Chris Meharg, Greg Giuntini, Pete Habercost, Brian Card, Pat Johnson, Jill "Jilly" Sands (Martin), Kathy Wulderk, Jess "J" Hibbard, Allison Bankus, Erica Garland, Erin Toenebohen (Haberkost), Alyssa Russo, Dawn Raszcewski, Katie Meyer, Kate Jensen, Ashley McConnaughhay, Sara Jane Luley (Baublitz), Coach Jim Grose, and "Coach" Brian Tomko.