Winter 2013-2014
Parent Meeting

Table of Contents
Who’s Who…
Parent Contact Information Form
Wrestling Schedule
Vets T-shirt/Spirit Pack
Veteran’s Match and Senior Night
Folk style Wrestling
Scoring
Referee Signals
Wrestler Score Sheet
What to Eat Before a Wrestling Match/Tournament
Tournament Signup Sheet
Homework/Attendance
What to do in the summer or during the school year?
End of the Season Menu Suggestions
Scholarship Fund
Websites
Road to Albany
Notes

WHO’S WHO
Athletic Director: Jim Dennett
Varsity Coach: Larry McRae – ossiningwrestling@yahoo,com
Assistant Varsity Coach: Anthony DeGeorge –
adegeorge@ossining.k12.ny.us
JV Coach: Thomas Larm TLarm@ossining.k12.ny.us
Modified Coach: Harry Quiroga – hquiroga@ossining.k12.ny.us
Athletic Trainer: Luis Iglesias
Varsity Captain(s): TBD
Varsity Parent Coordinator(s): Rhonda Harrell
Email: dlharrell94@yahoo.com
Cell: (914)426-4463
Jill Berger
Email:
Cell:
Michelle Carnavalle
Email:
Cell:
OSSINING HIGH SCHOOL WRESTLING
(Tournament(s), Veterans and End of the Season Dinner)

CONTACT INFORMATION
PARENT/GUARDIAN(S):______________________________
____________________________________________________
CHILD/CHILDREN/GRADE:___________________________
(on team)____________________________________________
HOME PHONE:______________________________________
CELL PHONE:_______________________________________
WORK PHONE/EXTENSION:__________________________
EMAIL ADDRESS:___________________________________
What can you contribute for tournament(s) and/or dinner(s)?
Please indicate which one or all: (see list of suggested items)
____________________________________________________
____________________________________________________
____________________________________________________
____________________________________________________

O ssining A thletic B ooster C lub (OABC)
Membership Form for 201 3 -201 4 School Year
OABC is an all volunteer non-profit organization promoting sportsmanship, and operates to assist the Athletic Department and student athletes by promoting a positive atmosphere. The OABC also provides moral and financial support needed for a successful
athletic program.
Choose
One
Membership
Levels
Amount Silver Athlete Magnet
&
T-Shirt of your choice
&
Family Name on Duffle
Bag
Eblast Eblasts
& listed on websit &
Eblasts
Trainer $10.00
Player $20.00
X
All-Star Family $50.00 X
MVP Family $100.00 X
Silver Sneaker $50.00 X
65 & Older
OHS alumni ___Year graduated ______**MVP'S Add'l Bag $50________________** Additional donation of ___________
Add’l lettering $5/word
First name
_________________________________________
Last Name
___________________________________________
Street Address ______________________________________________________ City ________________________________
Telephone No._____________________________. Email (s)____________________________________________________
Student's First Name __________________________________________________ Grade fall 2012 ____________
Student's First Name __________________________________________________ Grade fall 2012 ____________
Student's First Name __________________________________________________ Grade fall 2012 ____________
My kid (s) participate in the following sport(s)
Fall. Winter. Spring
_________________________________ _____________________________ ________________________________
_________________________________ _____________________________ ________________________________
_________________________________ _____________________________ ________________________________
I would be willing to volunteer for the following activities
__ Concessions
(Home Football Games)
__ Fundraising
__ Scholarship
__ Membership __ Athletic Dinners
( fall, winter, spring )
__ Homecoming (Oct. 19&20) __ Call when needed
Got questions? Contact Membership/Merchandise Coordinators; Jackie Kopera - jdkopera@me.com or LuAnn Riley - luanneriley@gmail.com. Please return membership form and check (made payable to O ssining A thletic B ooster C lub ) to:
OABC
PO Box 1 * Ossining, NY 10562
WWW.OSSININGBOOSTERS.ORG

SENIOR NIGHT
*Tuesday 1/21/2013
Home vs Pearl River
4:30PM

2013-14
VARSITY WRESTLING

VETERANS MATCH
TOURNAMENT SIGN-UP SHEET

Below you will find a signup sheet to help provide food for the wrestlers. This information will be sent out to all parents in an email after the email list has been updated as a reminder.
Since many of the wrestlers are watching their weight carefully, healthy choices are always preferred.
***Nothing with Peaches, NUTS of any kind or PEANUT OIL.***
PLEASE indicate if your child has a food allergy by putting the item(s) in the column marked “allergy”.
If you have any questions about the signup process, please email me at dlharrell94@yahoo.com
or call (914)426-4463.
Once you have signed up for an item, please send the item(s) in with your child/children on the day of the tournament. If you need to have the item(s) picked up the night before, please contact me asap.
Please keep track of what you signed up for and what day you sign up because the team will surely look forward to it!
We are providing items for approximately __ people during the tournament .
Any unused non-perishable items will be saved and used for the next tournament or will go towards the End of the Season Dinner. You will be notified in a follow-up email.
Some items to consider:
Rice Krispy Treats
Gatorade
Water (Small bottles)
Granola Bars
Bananas
Oranges or tangerines
Oatmeal Raisin Cookies
Brownies
Fruit Snacks
Carrot Sticks
Ranch Dressing
Bagels
Raisins
Muffins
Juice boxes – apple or other
Some Tips…
Thanks for all your help and support.
The boys will really appreciate it!
Dual Meets-4:30 Start

- Night before- ½ Carbs, ½ Protein with water. Good normal healthy meal.
- Morning- 2/3 Carbs, 1/3 Protein -Bagel with jelly and milk or Egg on an
English Muffin and milk.
- Mid Morning- (10:00)- Piece of fruit and water.
- Lunch- Turkey sandwich with lettuce and tomato or Chicken Caesar Salad and a roll, water.
- Post Scale- ½ Bagel and Gatorade.
- Pre Match- (20 minutes before)- fruit or applesauce and water/Gatorade.
- Post Match- Normal dinner with chocolate milk.
Tournaments
(See carbohydrate loading regime chart below)
- Night Before- 2/3 Carbs, 1/3 Protein. Pasta with marinara and Chicken
Caesar Salad and water.
- Post Scale- (9:00)-Heavy Carbs-Bagel, Pancakes, Waffles, French Toast,
Hash Browns, Orange or Apple Juice. (Stop eating before your full…you want
to wrestle hungry).
- Pre-Matches- (20-30 minutes)- Fruit and Gatorade (Not a Lot). Stay hydrated and carb up. ”Graze“ during the duration of the tournament…carbs.
In Between Matches
- Post Matches- Eat/Drink immediately following your match/sprint. Carb-
Bagel/Fruit.
- Post Tournament- ½ Carbs and ½ Protein. Chicken Parm. over Linguine
& chocolate milk.

FOODS HIGHEST IN CARBOHYDRATES
Spaghetti, Macaroni, Noodles- Top the pasta with tomato sauce to add more carbohydrates. If you choose an oil, meat, butter or cheese sauce, you may end up ”fat loading“ rather than carbo-loading.
Rice - Steamed or boiled rice is preferable to Chinese fried rice, which is saturated with oil and fat calories. When possible, choose brown rice; it has more wholesome nutrition than white rice.
Potato, Sweet Potato, Yams - Limit the fatty French fries but enjoy potatoes that are baked, boiled or mashed. Add moistness to a baked potato by mashing it with milk or topping it with plain yogurt in place of sour cream, butter or gravy.
Stuffing - A tasty, carbohydrate-rich change to pasta and potato. Plus, the bags of pre-seasoned stuffing are very quick and easy to prepare: just add hot water (along with raisins and apples, if desired).
Bread, Rolls, bagels, Tortillas - Try to choose dark, hefty products made from whole wheat flour, oatmeal and other whole grains, in order to get more fiber and nutritional value than offered by the refined, white breads.
Limit add-ons like butter, cream cheese, etc.
Pretzels, Popcorn (unbuttered), Crackers - These low-fat snacks are preferable to greasy potato and corn chips. Stoned wheat crackers, Rye
Crisp and other wholesome, low-fat brands are preferable to Ritz, Wheat
Thins, Triscuits and other crackers that contain a lot of oil and leave you with greasy fingertips.
When making popcorn, use an air-popper or else pop the kernels in very little oil. Commercially bagged popcorn or the brands designed for microwave ovens generally contain at least half the calories from fat. Even the ” lite“ brands can be deceptively high in fat, relatively low in carbohydrates!
Hot Cereal - Unrefined cereals, such as Oatmeal, Wheatena and Maltex, offer wholesome goodness. Cream of Wheat, although refined, offers lots of iron. Add raisins, banana, dried fruit and brown sugar or maple syrup for extra carbohydrates.
Cold Cereal - Rather than puffed or flaked-type brands, choose the dense cereals such as Grape-nuts, muesli, Wheat Chex, Raisin Bran or Bran Flakes.

The fiber-rich brands can help protect against constipation. Serve cereal with bananas, raisins and other fruits.
Muffins, Corn Bread, Banana Bread - For extra carbohydrates and less fat, spread with jam or honey rather than butter or margarine.
Pancakes, Waffles, French Toast - Top with additional carbohydrates such as maple syrup, blueberry sauce, honey, applesauce or jam, but use butter sparingly.
Fruit - Dense fruits such as bananas, pineapples, raisins, dates, apricots and other dried fruits offer more carbohydrates than watery fruits (such as grapes, plums and peaches). Don’t try to carbo-load on too much fruit- you may end up with diarrhea!
Juice - Apple, pineapple, cranberry, cran-raspberry, grape, apricot nectar and other fruit nectars offer more carbohydrates than orange, grapefruit and tomato juices. Fruit smoothies (made by mixing fruit and juice in the blender) are excellent, carbohydrate-rich drinks.
Desserts - Although many desserts such as cheesecake, ice cream and rich cookies are made with lots of cream, butter and shortening (and thereby offer primarily fat-calories), you can carbo-load on lower fat (and more nutritious) alternatives such as apple crisp, blueberry cobbler, brown-rice pudding, date squares, fig newtons and oatmeal raisin cookies.
Ice Milk, Sherbert, Sorbet, Juice Bars - These are lower fat alternatives to ice cream. If you must have ice cream, remember that the less expensive brands have more carbohydrates than the more expensive (i.e. fattier) gourmet varieties.

Tournament Sign Up Sheet
(you can sign up more than once if you’d like)
First Name Last Name Email
DeVante Harrell Dlharrell94@y ahoo.com
Phone Allergy
(914)426-4463 Peaches
Item
Rice krispy treats
Juice boxes – apple
Bagels – mini or large
(mixed)
Muffins – mini or mixed
Carrot sticks (small)
Gatorade
Oatmeal raisin cookies/fig newtons
Bananas
Tangerines
Water (Small bottles)
Stop N’ Shop usually has these in a case.
Turkey lunch meat
(Sliced)
Lettuce (Shredded)
Tomato (Sliced)
Ital/ranch dressing
Wheat bread/wraps
Napkins
Plates/bowls
Granola bars
Cereal
Cheerios/Raisin Bran
Fruit snacks/Fruit Gran
Bars

FOLKSTYLE WRESTLING
The objective of the sport of wrestling is to force your opponent onto his back, to pin your opponent.
A pin, also called a fall, occurs when any part of both shoulders or both shoulder blades (scapula) of either wrestler are in contact with mat for two (2) continuous seconds.
A pin ends the match immediately.
However, if neither wrestler is pinned, the winner is the wrestler with the most points at the end of the match.
There are five ways to score points in a folkstyle wrestling match:
Takedown
Escape
Reversal
Near-Fall and Penalty

Move Points
MATCH SCORING
Description
Takedown 2 Points From a neutral position (both standing with neither wrestler having control) a wrestler gains control over his opponent down on the mat while the supporting parts of either wrestler are inbounds.
Escape 1 Point When a defensive (bottom) wrestler gains a neutral position and his opponent has lost control while at least one wrestler is inbounds.
Reversal 2 Points When the defensive wrestler comes from the bottom position and gains control of his opponent, either on the mat or in a rear standing position, while the supporting points of either wrestler are inbounds.
Near Fall 2 or 3
Points
When near fall criteria is met for 2 seconds. Near fall criteria is:

 when any part of both shoulders or scapula of the defensive wrestler are held for a least 2 seconds within four inches of the mat; or when one shoulder or scapula is touching the mat with the other shoulder or scapula held at an angle of 45 degrees or less.
If near fall criteria is met for two continuous seconds , 2 points are awarded when the defensive wrestler is out of the predicament. If near fall criteria is met for five continuous seconds a 3 point near fall is awarded when the defensive wrestler is out of the near fall situation.
Penalty 1 Point
See
Chart
A wrestler is awarded point(s) for technical violations or typically, infractions of the rules committed by his opponent. These points are awarded according to the penalty chart.
Infraction
Illegal Holds
Unnecessary Roughness
Unsportsmanlike conduct
PENALTY CHART
Warning First Second Third
No
No
No
1pt
1pt
1pt
1pt
1pt
1pt
2pt
2pt
2pt
Fourth
Disqualify
Disqualify
Disqualify
Stalling
Technical Violations
Yes
No
1pt
1pt
1pt
1pt
2pt
2pt
Disqualify
Disqualify
Technical violations include avoiding wrestling by leaving the mat, grabbing clothing or headgear, incorrect starting position, locked hands.
Technical violations for false start or incorrect starting position are 1 point penalty for each

infraction following two cautions. This infraction does not count toward disqualification.
Unsportsmanlike conduct- No warning, deduct 1 team point for first offense. On 2nd penalty deduct 1 team point, disqualify, and remove from premises. Includes coaches and nonparticipants.
Flagrant Misconduct- No Warning. Disqualify and deduct 2 team points. Remove from premises.
Includes contestants, coaches, and non-participants.
TEAM SCORING
The table below shows the team points scored for an individual match in both dual meet (two teams wrestling each other) and tournament competition.
Won By
Pin
Forfeit, Default, or Disqualification
Technical Fall won by 15 or more
Dual Match
6 Points
6 Points
5 Points
Tournament Match
2 Points
2 Points
1.5 Points
Major Decision won by 8-14 points
Decision won by less than 8 points
4 Points
3 Points
1 Points
0 Points
In a tournament competition, each time a wrestler advances in the Championship bracket he scores an additional 2 team points.
Each time a wrestler advances in the consolation bracket he scores an additional team point.
Also, a wrestler scores team points for placing in the tournament as follows:
First Place-14 points,
Second Place - 10 Points,
Third Place- 7 Points,
Fourth Place-4 Points.

Although our son(s) are playing a sport(s), let’s also remember to remind them how important it is for them to be on time to school and their classes. Homework and studying is important too. Don’t forget to report all absences. This goes for the stat girls as well.
As the old saying goes…
“It takes a village to raise a child”
Extra Help is available for your son(s) after school on Tuesdays and
Thursdays .
They can also see if their teacher(s) is available during a free period or after school other than Tuesday or Thursday.
We also have Community Access hours that usually begin in November until June. Check the school’s homepage for dates and times as they are subject to change.
The library has been renovated and there are plenty of resources available with staff to assist them while they are there. Computers are available for student use as well, both downstairs and upstairs. Laptops and Mac books are also available. We now have Wi-Fi and iPads too!
They will need ID to sign out laptops and iPads or see Miss Rhonda.
The Ossining Public Library is also available! Friends can be helpful too.
So be sure to tell your son(s)/daughter(s)…no excuses!


Weight Room : open all summer starting the last week of June –
4 to 6 pm
Conditioning : with Luis on Wednesday and Friday Nights –
6:15 to 7:15 pm
Camp : Look out for future dates and time
Physical: Make sure to get your son an annual physical
Job : Paid, Internship (Paid/Unpaid), Apprentice, Volunteer
(Community Service)
College :

College Search

Essay

Scholarship Search

Schedule appointments as needed with guidance counselor to help with the college process
 Check the OHS Guidance Department’s Website – tons of
 information available
Visit colleges in person/virtual tour

(NO Nuts/Peanut Oil)
Spaghetti
Meatballs
Garlic Bread
Salad
Dressing: Italian, French, Ranch
Sausage/Peppers, Sloppy Joes
Rice
Salad
Dressing: Italian, French, Ranch
Pasta, Ziti, Baked Ziti
Meat Sauce/Sauce
Italian bread
Salad
Dressing: Italian, French,
Ranch
Roast Beef/Pork
Rice/Beans
Veggies
Empanadas
Salad
Dressing: Italian, French,
Ranch
Lasagna, Chicken Parm
Green Beans
Italian bread
Salad
Dressing: Italian, French,
Ranch
Steak or Baked chicken
Potatoes
Peas/Carrots dinner rolls
Salad
Dressing: Italian, French,
Ranch
POTLUCK - VARIETY of
DISHES
Ribs, Chicken wings (Hot, BBQ,
Fried), Pulled Pork
Rice (White, Veg)
Corn on the cob/corn
Ham/Turkey
Potato w/gravy, Sweet
Potato
Green Beans mac n cheese
Salad, potato salad, macaroni salad
Dressing: Italian, French, Ranch
Stuffing, mac n cheese corn bread, dinner rolls
Salad
Dressing: Italian, French,
Ranch
Dessert (NO Nuts/Peanut Oil)
Fruit
Snacks (NO Nuts/Peanut Oil)
Brownies
Cookies
Cupcakes
Bananas
Apples
Oranges
Fruit Grain Bars
Rice Crispy Treats
Pop Tarts
Fruit Snacks
Beverages: Gatorade, Water, Juice - Assorted flavors: Capri Sun or other juice
Ice Cream Station: Vanilla, Chocolate, Strawberry, cherries, syrup, sprinkles, cookies, whipped cream (NO Nuts)

now

Tournament Date Opponent Weight Win/Loss Score Comment

WEBSITES:
1) WRESTLING SCHEDULE - Click link for directions or updates: http://sportspakdb.lhric.org/mainindex.asp
2) OSSINIG HIGH SCHOOL: http://www.ossiningufsd.org/
3) DISTRICT: http://www.ossiningufsd.org/home
4) WRESTLING CHAMPIONSHIPS: http://www.albany.org/includes/calendar-ofevents/NYSPHSAA-Wrestling-Championships/66/
5) Ossining Wrestling Webpage http://ohs.ossiningufsd.org/group_profile_view.aspx?id=7810654a-d12d-4b46-b897-
44471a5fd795

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