Office of Recreation, Involvement, and Student Engagement (R.I.S.E.)

 Although we don’t know what the impact of COVID-19 will be on our campuses, we will continue to monitor, assess and communicate, while doing what is best for our students, faculty, and staff.

This web page will be updated regularly and can serve as a valuable information tool for all members of the Saint Mary’s community.

Topic: Zoom Workout with Coach Sagar
Time: Apr 29, 2020 04:00 PM Central Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/82609985607?pwd=YUtHVkd0Y1FtUEdBS2hWL1V1cThZZz09

Meeting ID: 826 0998 5607
Password: 3u4PgX

 

 

Programming Schedule

The Office of Recreation, Involvement, and Student Engagement will be providing daily virtual programming opportunities for students to participate in! Each day will have something different ranging from movies to virtual concerts, to wellbeing activities. We are also always on the lookout for new ideas! Email RISE@smumn.edu if you have any ideas that you would like to see us try for virtual programs! 

Movie Mondays

Join your fellow Cardinals in a virtual movie night and chat EVERY Monday at 8 PM. If you have any movie ideas email RISE @smumn.edu. 

 

  • How to Join the Netflix Party
  • Chat Rules
    • Be polite in the chat. No Bullying
    • No inappropriate language
    • Please do not post links in the chat
    • Please show respect for everyone in the chat
    • No spamming
Talk About It Tuesday

Weekly round-table talks hosted by Saint Mary’s staff members on a number of topics. 

Other Programming

Wellbeing Wednesdays

RISE is working with multiple campus partners to come up with something special every Wednesday related to student wellbeing. 

Thursday

 

  • Verizon “Pay it Forward Live” Concert series at 7 PM on the @Verizon Twitter account and Yahoo Entertainment  
  • Weekly free video series “Learn that Thing” on Degy Entertainment’s Facebook Page. This week they will be hosting “How to Salsa with Salsa Fiesta” at 2 PM Central time on Degy Entertainment’s Facebook Page.  Future sessions include:
    • April 9: How to Juggle
    • April 16th: Learn the DJ
    • April 23: Vocal Lesson
    • April 30: Learn to Play Cello

 

Friday Night Live

Friday Night Live! is Degy Entertainments Free Friday night concert series hosted by DJ Jeff and MC Ari. Watch on Degy Entertainment’s Facebook Page.

Other Programs Available

 

Intramural Fortnite Tournament

Sign up to take part in our Fortnite Tournament! If you would like to participate in the tournament, please send your name and Fortnite in-game name to intramurals@smumn.edu by 11:59 PM Central time on Friday, April 17th and your name will get added to the bracket. The bracket will be sent out to all participants by 9 AM on April 20th. The bracket will need to be completed by Sunday, April 26th. 

 
RULES
 
Players in the tournament will queue into a regular solo game for the match. 3 games are played, and their scores are recorded. tie-breaker game will be played if needed. The player with the most points will move on to the next round. If you exit out of the score menu without being recorded, that game will be void and you cannot repeat the game. If a player is caught trying to “retry” or “cheat” a game as in starting a new game without the previous score being recorded, that player will be kicked out of the bracket. All 4 games must be recorded no matter how low the score is on one. 
 
Point System is as follows: 
 

Placement Points Awarded: 1st | 100 2nd | 94 3rd | 91 4th | 88 5th | 85 6th | 80 7th | 75 8th | 70 9th | 65 10th | 60 11-15th | 55 16-20th | 50 21-30th | 45 31-40th | 40 41-50th | 35 51-75th | 30 76-100th | 25 and 1 Point per Kill

Please email intramurals@smumn.edu with any questions regarding the tournament!

Intramural Words with Friends Tournament

Sign up to take part in our Intramural Words with Friends Virtual Tournament! If you would like to participate in the tournament, please send you Words with Friends username to intramurals@smumn.edu by 11:59 PM Central time  April 24 and your name will get added to the bracket. The bracket will be sent out to all participants by 9 AM on April 25th.

 

RULES:

1.  Play one game with your opponent. You have one day (24 hours) to complete your game.

2. Winner is responsible for reporting scores, though certainly either party may report.  Scores must be reported by deadline or you will be eliminated from the tourney.  IF SLOW PLAY IS AN ISSUE, contact Haley Jung!  If there is no play for 24 hours, provide a screenshot and you may claim the win. Do it prior to deadline!  If neither player contacts Haley, both are eliminated.  If the game is delayed and at time of deadline the player who is ahead reports scores to their win, that is not acceptable.  I need to hear from players with delayed play to make a ruling.  It is not guaranteed the player who is ahead advances.  I need to know what was the delay to decide the fairest outcome. If you are ahead and do not contact me but your opponent does, chances are they will advance!  FINAL WORD:  Communicate with Haley if there are issues!

3.  You may play to the next round as soon as you know your next opponent. I will update the bracket as soon as I receive scores and will send it out to all participants to keep it updated.

4. No outside help with your game playing, play timely, and communicate with your opponent as well as with Haley if you need assistance with this tourney!

5.  FINAL MATCH / CHAMPIONSHIP MATCH:  The winner is to provide a screenshot of the final game!

Student Wellness Club Sleep Challenge

We know it can be difficult to stick to a routine during quarantine, especially when it comes to sleep. That’s why we’ve created the Sleep Challenge. Just download the free app called Sleep Cycle to track the quantity and quality of your sleep for two weeks and fill out a short, daily google form with your sleep results. You might just win a prize! Keep an eye out for more info and a link to the challenge in Thursday’s newsletter.

Have a question? Reach out to Molly Cary at mgcary17@smunmn.edu.

Check out our Instagram @studentwellnessclub.smumn

 

Career Services Workshop: Job Search Strategies During a Pandemic(And Economic Downturn)

DATE: Wednesday, April 8

TIME: 12:00 pm

LOCATIONJoin Zoom Meeting

ID:479355973

ENTER 5 MINUTES PRIOR TO THE START TIME

DESCRIPTION: Even though everything seems upside down right now, there are still strategies for helping you land the ”right fit” job (or internship) during the pandemic (and likely economic downturn).  Participants in the webinar will identify: the smartest way to look for a job now (learn the 75/25 rule and what a job club is, for example), how to present your best self virtually (LinkedIn and other online strategies), and how to land the right fit opportunity for you 

Learn That Thing Virtual How-To's

A weekly free video series “Learn that Thing” on Degy Entertainment’s Facebook Page. Classes are every Thursday at 2 PM Central Time

  •  April 2: How to Salsa with Salsa Fiesta
  • April 9: Juggle with Kobbler Jay
  • April 16: Lean to DJ with DJ Vito
  • April 23: Vocal Lesson
  • April 30: Play Cello with Byerself

 https://www.facebook.com/degyentertainment/

 

Verizon "Pay it Forward Live" Concert Series

 

Every Tuesday/Thursday at 7 PM Central Time Verizon is hosting love concerts from famous musical artist’s homes. You can stream the shows on the @Verizon Twitter account and Yahoo Entertainment.

 

Thursday, April 2: Ryan Tedder from ONEREPUBLIC

https://www.verizon.com/pay-it-forward-live/ 

 

 

In-Home Workout Resource Guide

Helping You Stay Active

During this time of uncertainty, you’re going through a lot of change. And change can be stressful. It’s important to do small things every day to stay active and healthy.

Daily exercise is one of the most effective ways to keep stress levels down. Building it into your daily routine can be very beneficial.

Use this guide to help you continue to lead a healthy life and de-stress. We’ll update this guide on a regular basis with new workouts and tips.

Variety is important! If there is a type of workout you’re particularly interested in or would like to try, email RISE@smumn.edu. We’ll find free workouts you can do at home and add them to this guide.

Strength and Conditioning Newsletter by Matt Sagar, Saint Mary's University of Minnesota Strength and Conditioning Coach
 

Cardinals, welcome to the Cardinal Strength News article. This will be a bi-weekly production for you to enjoy and learn from. Each section will have various topics under there overarching themes! This section, as the name suggets, will be focused on leadership and what that looks like within athletics, the classroom, and well beyond your college career! There will be some resources that may be available on the Cardinal Strength tab of the athletics website that may be associated with the topic of each section so do not hesitate to check that out if your interested!

-Coach Sagar

 
 
Planet Fitness- Free Daily Facebook Live Workouts
Looking for live group fitness classes with a trainer? Every day at 6 PM Central Time Planet Fitness is hosting free daily live streamed in-home workouts as part of their United We Move program.
 
Live workouts can be found on the Planet Fitness Facebook Page https://www.facebook.com/planetfitness
 
Miss a workout? All the Planet Fitness workouts are archived on their YouTube Channel
Free Yoga Videos
Interested in yoga? Follow the link below to get access to over 50 free yoga classes on YouTube!
 
  
Terms to Know

EMOM
Stands for Every Minute on the Minute. A type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

TABATA
Is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until you’re too exhausted to continue.

AMRAP
Stands for As Many Reps as Possible. AMRAP means you do a circuit of exercises as many times as possible within a specific period of time.

FOR TIME
Complete the workout once as fast as possible.

Not sure how to do a certain move? Check out the YouTube videos linked to each movement.

Daily 30-minute In-Home Workouts

These workouts will be updated every Monday with six new workouts for the week. This is a great option if you are looking for something to do consistently every day. These workouts should take around 30 minutes from start to finish.

Monday, April 27

12 Dumbbell 

  • Warm-Up
    • AMRAP 2 Minutes 
        • 20 Jumping Jacks
        • 10 Sit-Ups
        • 5 Up Downs
          • Rest 1 Minute and repeat
    • Daily Workout
      • AMRAP 7 Minutes
        • 10 Alternating Dumbbell Hang Snatch
        • 5 Dumbbell Push Press (per arm)
        • 10 Jumping Air Squats
          • rest 1 minute and repeat
    • Core Finisher
      • 2 Sets
        • 1:00 Glute Bridge Hold
        • :30 Single Leg Glute Bridge (R)
        • :30 Single Leg Glute Bridge (L)
          • Rest 1 minute between sets
    Tuesday, April 28
    • Warm-Up
      • EMOM x 5 minutes
        • 7 Push-Ups into Max Mountain Climbers with remaining time
    • Daily Workout
      • On a 15:00 running clock
        • Run 5 minutes
          • Then go into a 10:00 AMRAP of:
            • 21-15-9: Dumbbell Front Squat
            • 9-9-9: Dumbbell Devil’s Press
              • Order: Do 21 Front Squats, 9 Devil’s Press, 15 Front Squats, 9 Devil’s Press, etc.
        Wednesday, April 29
          • Warm-Up
            • AMRAP 5:00
              • 30 seconds running
              • 10 air squats
              • 10 Alternating Reverse Lunges
          • Daily Workout
            • EMOM 8 Minutes
              • Minute 1: Max Burpees
              • Minute 2: Max Air Squats or Lunges
                • Rest 2 minutes and repeat 2 times resting 2 minutes between EMOMS
          Thursday, April 30 - Recovery Day

          Workout

          Get outside and do something active!

          Friday, May 1
            • Warm-Up
              • 5:00 Clock
                • 1:00 Run
                • 100 Jump Rope or Hop in Place
                • 50 Mountain Climbers
                • 40 Jumping Jacks
                • 20 Hollow Rocks
            • Daily Workout
              • AMRAP 6:00
                • 6 Up Downs
                • 6 Dumbbell Hang Power Cleans
                  • Rest 1:30 and repeat 2 times with the number of reps going down by 1 each round (Ex: Rd 2- 5 of each, Rd 3- 4 of each)
            • Core Finisher
              • 5:00 AMRAP
                • 20 Plank Shoulder Taps
                • 15 Tuck-Ups
                • 20 Deadbugs

             

            Individual Short Workouts

            Core Workouts

            EMOMS

            1. EMOM for 10 minutes: 10-12 situps depending on ability
            2. EMOM for 10 minutes
              • Minute 1: 10-12 situps depending on ability
              • Minute 2: 30 second low plank 
            3. EMOM for 15 minutes
              • Minute 1: Max situps
              • Minute 2: Max superman raises
              • Minute 3: Rest
            4. EMOM for 15 minutes
            5. EMOM for 15 minutes

            TABATA 

            1. 8 rounds (20 seconds on/10 second rest) – superman holds
            2. 16 rounds (20 seconds on/10 second rest) – low plank
            3. 20 rounds (20 seconds on/10 seconds rest, alternating sides) – right side plank and left side plank

            AMRAP

            1. 5 minute AMRAP
              • 15 situps
              • 30 mountain climbers
            2. 5 minute AMRAP
            3. 8 minute AMRAP
              • 50 situps
              • 100 mountain climbers
              • 50 jump in place or jump rope
            Whole Body Workouts

            FOR TIME

            1. 3 rounds (round 1: 21 reps each movement, round 2: 15 reps each movement, round 3: 9 reps each movement)
              • Burpees
              • Leg raises 
            2. 2 rounds for time
              • 30 situps
              • 60 pushups
              • 90 air squats
            3. 1 round
              • Run for 1 minute + 40 air squats
              • Run for 1 minute + 20 pushups
              • Run for 1 minute + 40 total lunges
              • Run for 1 minute + hold plank for 1 minute
              • Run for 1 minutes + 15 burpees
            4. 100 air squats
              • Set a clock when you start, every minute do 5 burpees (do burpees every :30 seconds for a greater challenge)
            5. 150 burpees for time
            6. 10 rounds
              • 10 jump squats
              • 70 jump rope
            7. 3 rounds
              • 30 pushups
              • 60 air squats
            8. For time – reps: 100-75-50-25
              • Situps
              • Leg lifts
              • Russians twists

            TABATA

            1. 8 rounds
              • :20 seconds jump squats
              • :10 second rest

            EMOM

            1. Every 2 minutes for 10 minutes (5 sets)
              • 5 burpees
              • 5 leg lifts
              • 5 burpees
            2. Every minute for 20 minutes do 10 burpees
            3. 14 minutes
              • Minute 1: 10 burpees
              • Minute 2: Max effort air squats for :30 seconds then rest for :30 seconds
                • Repeat until you hit 14 minutes
            4. 15 minutes
              • Minute 1: :45 second wall sit
              • Minute 2: 80 jump rope
              • Minute 3: 20 situps
                • Repeat until you hit 15 minutes
            5. 16 minutes
              • Minute 1: 12 burpees
              • Minute 2: 15 situps
                • Repeat until you hit 16 minutes

            AMRAP

            1. 10 min AMRAP
              • 60 jump rope/jump in place
              • 7 pushups
            2. 12 min AMRAP
              • 10 burpees
              • 10 pushups
              • 20 situps
            3. 16 min AMRAP
              • 30 lunges
              • 20 situps
              • 10 pushups
            4. 18 min AMRAP
              • 50 jump rope or jump in place
              • 50 air squats
              • 50 situps
              • :30 second run
            5. 7 min AMRAP (do 2 times with a 2 minute rest between)
              • 10 burpees (add a box jump after the burpee for extra challenge)
              • 10 leg raises
              • 10 air squats

            More Workout Options

            Apps to Download for Free Workouts

            Nike Training Club

            This Nike-branded app bills itself as your “ultimate personal trainer.” It offers a library of more than 185 free workouts — from strength and endurance-based routines to mobility and yoga sessions — all featuring virtual guidance from Nike Master Trainers. The app provides daily recommendations, and the more workouts you log, the more personalized these picks become.
            adidas Training by Runtastic

            The adidas app offers a variety of workouts that are seven to 45 minutes long. There are more than 180 workouts with detailed demonstrations, and users can join any level of tiered membership for added features.
            7 Minute Workout

            This app is a solution to the classic “I want to work out, but I feel like I just don’t have the time” conundrum. With 7-minute, no-equipment sweat sessions designed to deliver maximum benefit in the shortest time possible, you can quickly and effectively break a sweat — and then get on with the rest of your day.

            Daily Yoga: Workout & Fitness

            Guided daily yoga moves from beginner to advanced — it’s a yoga app for everyone. The app has more than 60,000 reviews and devoted followers worldwide.
            Aaptiv

            The audio-based app offers 2,500 trainer-led, music-based workouts in a variety of categories, including running, elliptical, rowing, strength training, stretching, yoga, and more. Oh, and if that isn’t enough, 30 new workouts are added each week. Later, stale gym routine!
            Zombies, Run! 

            Award-winning novelist Naomi Alderman co-created this fitness-meets-gaming app that allows users to live out their “very own zombie adventure story” while also completing a run or walk (#casual). As you log steps, you’ll hear a zombie-themed audio drama (imagine: guttural breathing, rattling groans) that might just inspire you to pick up the pace.
            Burpee Workout

            If you’re pro burpee, this app is for you. It’s entirely centered on the classic bodyweight move, offering burpee challenges of varying length and difficulty.

            The non-academic, self-structured aspects of student life can prove invaluable in personal growth and development and in the enhancement of the experience and knowledge base you will gain at Saint Mary’s.

            The Office of Recreation, Involvement, and Student Engagement (R.I.S.E.) provides opportunities for students to connect with others with similar views, aspirations and concerns, providing framework for those students to work together for a common goal. The university directly and indirectly encourages and provides for a wide variety of such programs. A number of student organizations, clubs, and fraternities provide students with many avenues for personal, vocational, and social growth.

            The Office of Recreation, Involvement, and Student Engagement

            • Promotes student engagement through experimental education
            • Provides opportunities for students to learn and utilize leadership skills
            • Fosters an environment that connects students and builds community
            • Facilitates a comprehensive series of intellectual, multicultural, recreational, social, and campus governance programs
            • Helps students realize their individual and collective potential
            • Helps to promote whole student wellness

            R.I.S.E. is staffed by professionals who are ready and willing to serve as resources for you during your time at Saint Mary’s University of Minnesota

            Questions? Make sure to stop by the R.I.S.E. Office in Vlazny 106 or contact Mike Ostman, Director of Recreation, Involvement, and Student Engagement at 507-457-1686 or mostman@smumn.edu.