Looking for lacrosse glory in 2023. Consider this first

Looking for lacrosse glory in 2023. Consider this first

Will new IWLCA jobs boost women’s pro lacrosse?

As we enter 2023 with high hopes for the future of women’s lacrosse, many are wondering if the recent expansion of jobs within the Intercollegiate Women’s Lacrosse Coaches Association (IWLCA) will provide the boost needed to expand professional opportunities for female lacrosse players after college. There’s no doubt that the passionate leaders within the IWLCA have worked tirelessly to advocate for the sport and provide critical mentorship and training for coaches at all levels. But will their efforts translate into more viable career paths for elite female athletes once they hand in their collegiate jerseys?

To answer this question, it helps to examine the current state of professional women’s lacrosse. While still relatively new, there are two main pro leagues in operation—the Premier Lacrosse League (PLL) and Athletes Unlimited. The PLL launched the first professional women’s field lacrosse league in 2018 with 4 teams and recently expanded to 8 teams for the 2023 season. Athletes Unlimited entered the scene in 2020 with a unique player-focused model and indoor format. Both leagues provide an important platform for female lacrosse stars to continue playing after college, with average salaries around $20,000 for a 3-4 month season. Solid pay for a fledgling pro league, but a far cry from the multi-million dollar contracts seen in established men’s leagues.

So where do the new IWLCA staff positions come into play? The core goal is to accelerate growth at all levels—youth, high school, collegiate, professional, and international competition. More resources are being devoted to recruiting, developing, and empowering female coaches who can inspire the next generation. Outreach initiatives targeting girls and underrepresented communities are bringing new participants to the sport every day. College teams are receiving more exposure than ever through broadcasting deals and media coverage. And with lacrosse now an NCAA Emerging Sport for Women, athletic departments are investing more in their programs.

The grassroots impact

While these efforts build a strong foundation, a true pro league breakthrough likely hinges on the accelerating participation rates at the youth levels. Lacrosse has long been associated with East Coast prep schools, but it’s now one of the fastest growing sports nationwide. Specific initiatives like First Stick Program grants and equipment donations reduce barriers to entry and ensure cost isn’t prohibitive. The rise of city youth leagues also helps lacrosse shed the elitist reputation. Incoming talent pipelines from so-called non-traditional markets like Texas, Colorado, and California suggest the best may be yet to come.

Collegiate stars of tomorrow

But an infusion of athletic young talent alone won’t solve the professional league viability challenges. That’s where the IWLCA jobs focused on mentorship and coaching best practices come into play. Many star student-athletes reach college without the advanced technical skills required at the truly elite levels. By investing in the ongoing education of collegiate coaches, the quality and caliber of play naturally increases across the NCAA ranks. Graduating seniors enter the pro draft ranks with sharper fundamentals, high lacrosse IQ, and the physical conditioning needed to shine as rookies.

The IWLCA also provides direct professional development opportunities to promising coaches looking to advance their careers. The association’s mentoring program pairs veteran coaches as advisors with up-and-comers looking to pick up new drills and philosophies. Annual conventions feature seminars and presentations from the best minds in lacrosse. And various working groups and committees give members a voice in shaping the sport’s future trajectory. More diversity in background, ethnicity, and gender within the coaching community translates into new perspectives benefitting athletes from all walks of life.

Pro league outlook

While the IWLCA cannot single-handedly catapult women’s pro lacrosse to the big time, the collective impact of their initiatives helps provide a nurturing environment for the game to thrive. The organization’s laser focus on opening doors for the athletes and coaches of tomorrow bodes well for professional league stability and financial success in the years ahead. Continued expansion of IWLCA staffing and outreach programs provides reason for optimism.

But true pro league viability likely hinges on corporate sponsorships and a strong broadcasting deal, in addition to elite player development. Savvy league commissioners must find ways to generate more mainstream buzz until women’s lacrosse reaches a cultural relevancy approaching established men’s leagues. A breakout young superstar could rapidly accelerate fan interest and prime the revenue pump. The potential feels tantalizingly close, but the harsh reality is women’s lacrosse remains a niche sport fighting for exposure.

The bottom line is that IWLCA initiatives provide an invaluable accelerant, but pro league stability depends on a complex interplay of business factors. There are no quick and easy solutions. Yet the passion and dedication of IWLCA staff and supporters keeps hope alive. With key strategic investments and a few lucky breaks, perhaps the next decade will see women’s pro lacrosse reach the golden promise that hovers just out of grasp today.

Finding the right size 7 women’s lacrosse cleats

As any experienced lacrosse player knows, having properly fitted cleats can make all the difference when it comes to speed, agility, and safety on the field. But finding the perfect pair is easier said than done, especially for female athletes with smaller feet. Size 7 might sound tiny compared to hulking football lineman, but it’s actually the most common women’s shoe size. So competition is fierce when those limited stocks of size 7 lacrosse cleats hit the shelves each season.

When that first pair of cherished cleats finally wears out, the hunt begins for a suitable replacement. But reproducing that broken-in feel and customized fit with a fresh pair presents a frustrating challenge. It’s no wonder so many players end up ordering the same old model year after year. Yet the siren song of each season’s flashy new designs remains irresistible to lacrosse gearheads. Before committing to the latest untested pair, keep these tips in mind for finding your dream cleats in women’s size 7.

Know your foot type

The first step is determining your individual foot characteristics. Do you exhibit a neutral, pronated (rolled inward), or supinated (rolled outward) foot type? Consult with a knowledgeable fitting expert at a specialty running store to analyze your stride and arch structure. This provides helpful context when sifting through cleat reviews and recommendations. A shoe engineered for pronators like the Under Armour Highlight may cause discomfort if you have a rigid high arch foot.

Consider materials and construction

Today’s cleats utilize advanced synthetic materials and structural designs aimed at maximizing performance and comfort. But these high-tech features come in many varieties, so educated experimentation is needed to determine your ideal combo. If you dislike the snug feel of knit collars, look for models with padded ankle cutouts like the Nike Alpha Huarache 7. Wide footer? Opt for cleats with a generous toe box like the New Balance FreezeLX v3. Prior ankle sprains? Look for sturdy TPU heel counters and midfoot shanks for stability.

Don’t overlook used and last year’s model

While scoring this year’s hyped new release can be satisfying, staying open to used and outdated models expands options enormously. Gently used cleats received directly from another player offer uniquie insight into real-world fit. They skip the guessing game. Last year’s model likely undergoes minimal design tweaks and can be found at steep discounts. Just beware of differing sizing schemes between brands that vary year-to-year. Referencing online size conversion charts helps avoid ordering snug or loose fits.

Break-in period required

The initial try-on is just the first step when assessing new cleats. The true evaluation happens during those first wearings as the materials loosen and conform to your feet. Don’t make a final judgement until Logging some miles on the field or treadmill. Hotspots that feel unbearable at first often diminish substantially. But persistent pain signals a poor match requiring further adjustment or a return. Don’t settle for less than a secure and comfortable athletic fit. Your feet will thank you.

Consider custom orthotics

If finding an off-the-shelf option proving elusive, explore custom orthotic inserts to optimize the fit. A quick trip to a podiatrist yields molds capturing the unique contours of your feet. Inserts engineered from this impression can remedy fit issues in a wider range of shoe models. The costs exceed simple drugstore insoles, but endlessly hunting for the perfect cleats has its own price. Orthotics become a long-term asset protecting the most valuable tools of your trade—your feet.

Don’t neglect the socks

Even the best fitting cleats quickly become instruments of torture without properly cushioned and sized athletic socks. Too often this factor receives minimal consideration from players preoccupied with cleat styles and colors. But a compression fit sock providing targeted arch support can make mediocre cleats feel like custom slippers. Experiment with thickness to fine tune fit—a thin sock paired with a roomier cleat or vice versa. Synthetic moisture wicking materials keep feet dryer, minimizing friction inside the shoe.

Keep an open mind

Finally, remain open to trying unexpected brands or styles outside your comfort zone. Limiting the search to Nike, Under Armour or other giants severely restricts options. Lesser known brands aim to carve out market share by catering to niche fits excluded by mainstream offerings. And crossing over from other sports introduces new design perspectives; a softball or soccer cleat just may exceed expectations. Stay focused on fit and function over branding.

Finding that magic pair of size 7 women’s lacrosse cleats calls for equal parts patience and experimentation. But putting in the work maximizes on-field performance and pays dividends over a long career. Don’t settle for less when your feet deserve the very best.

How Easter Seals Blake Foundation gigs help the community

At first glance, a nonprofit like the Easter Seals Blake Foundation may seem unrelated to the world of women’s lacrosse. But a deeper look reveals meaningful ties. The organization’s mission encompasses helping individuals with disabilities or other challenges gain greater independence and participation in their local community. Now what does this have to do with lacrosse? Both provide pathways to purpose, camaraderie, empowerment and inclusion for those who may feel marginalized or overlooked by society.

Founded in 1948, Easter Seals Blake Foundation today serves thousands across three states with a range of rehabilitation, training, and employment programs. But it’s their innovative job opportunities that hold special relevance for lacrosse players and fans. Their portfolio of businesses aimed at providing supported employment cover diverse fields including landscaping, janitorial services, staffing solutions, bakery, and coffee roasting.

Developing business skills

These entrepreneurial ventures function just like competitive small businesses, but with the core goal of creating fulfilling vocational opportunities for the community they serve. Employees receive extensive job training and support, building confidence and skills transportable to future endeavors. Coworkers act as mentors, providing peer encouragement in a welcoming environment. For many, it represents that critical first step towards independence and self-sufficiency after years of relying on others.

Parallels to lacrosse

So where do the parallels with lacrosse enter the picture? Both foster a powerful sense of identity, purpose and capability in participants. Team sports teach invaluable life lessons about work ethic, resilience, cooperation, communication and perseverance. Overcoming adversity and setbacks to achieve goals, whether on the field or off, builds character and determination prized in any career. The confidence boost that comes from mastering new techniques leads to boldly taking on greater challenges down the road.

Community support

Easter Seals Blake Foundation provides a support system not unlike a lacrosse team. Coworkers cheer each other on and leverage their diverse strengths cooperatively. Job coaches offer wisdom and perspective from their own career journeys. Together they form a cohesive unit greater than the sum of their parts. Whether defending a lead late in the game or completing a complex landscaping project, the power of teamwork persists.

Growth opportunities

For those with limited resumes, these roles build key skills opening future doors. Mastering the espresso machine or operating sod laying equipment requires focus and determination. Customer service skills get polished on cash registers and phone lines. Organization and efficiency grow by assuming increasing responsibilities. Each accomplishment, however small, fuels a virtuous cycle of empowerment and expanded horizons.

Making an impact

Most importantly, workers gain a renewed appreciation for the dignity of meaningful work well done. Accomplishing something of value and seeing customers satisfied gives a sense of fulfillment. New friends and mentors provide a rejuvenating interpersonal connection. Participants often describe a transformation in mental health and wellbeing thanks to reduced isolation and a therapeutic channel for self-expression. That sounds a lot like the lacrosse field on a sunny day surrounded by teammates.

So while on the surface lacrosse and vocational training seem worlds apart, a deeper look reveals profound similarities. Both journeys involve discovering strengths, overcoming challenges, learning from mentors and gaining support and friendship from a team. These experiences build the resilience and self-confidence to keep dreaming bigger. The Easter Seals Blake Foundation and the young women reaching for lacrosse glory aren’t so different after all.

Next time you need a morning coffee or your hedges trimmed, consider supporting local organizations like Easter Seals Blake Foundation. Your small purchase helps empower your community in immeasurable ways. And you just may be paving the way for the next generation of lacrosse stars rising up through the ranks.

Part time jobs to consider near JMU

For student-athletes juggling a full course load and demanding lacrosse schedule, finding a flexible part-time job can be a challenge. But for those able to carve out 10-15 hours per week, pursuing work experience near James Madison University offers many advantages. In addition to earning extra spending money, part time jobs build skills applicable to future careers. They enable making connections within the local community. And they provide structure and perspective beyond school and sports.

Those playing for JMU’s women’s lacrosse team while tackling rigorous academic programs like nursing and engineering have precious little spare time. But for the enterprising few able to manage a part-time job, several compelling opportunities exist in the vicinity of campus. Let’s explore some ideal options offering scheduling flexibility, skill development, and valuable career connections.

Childcare

Parents of young kids in the Harrisonburg area often seek responsible babysitters and nannies capable of occasional or recurring care. Experience nurturing children looks great on teaching and nursing resumes. The ability to cleanly field a toddler’s rogue throw bodes well for lacrosse reflexes. And cultivating patience and creativity while orchestrating play arises in countless work situations. Rates vary based on responsibilities, but expect $10-15 per hour. Scheduling aligns with practice and study obligations.

Tutoring

Leverage academic strengths like math, sciences, writing or languages by offering tutoring services to local high schoolers or fellow JMU students. Going through exercises and explanations repeatedly reinforces your own mastery. Earning $15-20 per hour beats minimum wage retail gigs. And mentoring younger students builds communication and emotional intelligence, not to mention giving back. The flexible format aligns perfectly with a hectic student-athlete schedule.

Barista

Coffee shops abound in college towns, providing chill workplace vibes. Customer service roles build adaptability and grace under pressure. Memorizing complex drink recipes exercises mental quickness useful on the lacrosse field. Early morning and weekend shifts accommodate athletic schedules. Perks often include free caffeine and food plus networking with professors and fellow students. Expect $9-12 per hour plus tips at popular near-campus hangouts.

Event staff

Local concert halls, sports arenas, expo centers and parks host events year-round needing temporary staffing. Directing parking, taking tickets, setting up chairs, providing customer service—it may not be glamorous but offers behind-the-scenes exposure to operational roles. Shifts flex around changing event schedules. Coaches respect the hustle and professionalism. Hourly rates typically fall in the $10-15 range.

Retail

No surprise, stores abundantly populate college towns like Harrisonburg. Retail gigs provide crash courses in merchandising, inventory management, teamwork, salesmanship and dealing with challenging personalities. A campus bookstore spot offers employee discounts on textbooks. Flexible shifts accommodate ever-changing student schedules. Entry-level sales associates earn around $11-14 per hour with students coveted for open weekend availability.

Juggling the demands of Division I lacrosse and a packed academic schedule intimidates even the most dedicated student-athletes. But those able to clear 10-15 hours for a part-time job reap outsized benefits from real-world work experience. The diverse opportunities around JMU offer peak flexibility, skill development, networking and income generation.

Top women’s lacrosse heads for improving your game

Even the most talented lacrosse players recognize the importance of maximizing their equipment. In a rapidly evolving sport with intensifying competition, small advantages add up. This makes selecting the optimal lacrosse head a decision carrying real weight. While stellar coaching and practice perfect fundamentals, the right head provides an edge across key facets of the game.

Today’s elite women’s lacrosse heads balance lightweight maneuverability with sturdy ball control. Advanced sculpting increases handling quickness while retaining stiffness for more powerful shooting. Strategic stringing alignment boosts passing precision and shot accuracy. With so many models and technologies now available, narrowing down the ideal head for your playing style and needs requires homework.

All-around excellence

For a rock-solid do-it-all option, the Maverik Kinetik checks all boxes. Its Hybrid Rail design combines composite and alloy materials for an ideal stiffness-to-weight ratio. The Scooprail technology assists quicker ground ball pickup and cleaner cradling. Strategically placed sidewall holes give stringers flexibility to customize pocket performance. At just 140 grams strung, the Kinetik flies with cat-like quickness.

Precision passing

Position players cherishing fast-paced passing games lean towards heads like the Epoch Integra Max that offer elite ball control. An articulated rail increases stability and accuracy across the field, especially on hurried feeds. The mid-to-high pocket placement provides superb hold during exchanges. Its lightweight polymer-infused alloy construction fires crisp passes on rope.

Wicked velocity

For shooters seeking maximum power transfer and warp speed shots, the Maverik Kinetik Pro checks the box. Its ultra-stiff main rail and strategically engineered sidewall geometry translate strength into blistering velocity. The stiff cross-section launches howitzers without compromising handling. Expect tubing to spiderweb at the mere sight of this cannon.

Supreme command

In the paint battling multiple defenders, supreme stick command wins possessions. With its gritty EnduraRail alloy construction and Reinforced Scoop, the STX Crux Pro provides the confidence to emerge from pileups with the ball. Its stiffened sidewalls and sci-fi PocketLock stringing deliver unmatched ball control and quick release in traffic.

Artful dodging

Running circles around defenders requires maneuverability showcased in heads like the Nike Speedlax. At just 125 grams strung, its ultra-light Nike Polymer formula and minimalistic rail afford maneuverability for embarrassing ankle-breaking jukes. The extended sidewall holes enable ideal customized stringing for cresting and holding during daring dodges.

While talent fuels success, optimizing equipment like lacrosse heads amplifies skills. With research and experimentation, players discover which heads best align with individual style and strengths. Arriving at that perfect match ensures maximum confidence and control when the game hangs in the balance.

Best women’s lacrosse heads under $100

While elite players enjoy access to the latest $150-200 flagship lacrosse heads, financial realities make these top-tier options impossible for many deserving athletes. Thankfully, recent engineering advancements offer excellent performance at accessible price points. Several heads retail around $100 fully strung, combining advanced materials and structural innovations previously reserved for premium models.

The key for value-minded buyers involves avoiding yesterday’s outdated budget designs that sacrifice key performance metrics to shave costs. Maintaining stiffness for crisp passing while dropping weight for quick stick moves once required expensive alloys and composites. But intelligent engineering and strategic material use enable today’s sub-$100 heads to compete favorably with their pricier siblings.

Warrior Nemesis

The Warrior Nemesis utilizes an ultralight polycarbonate frame with strategic metallic wing reinforcements for a featherweight feel meeting strict NCAA and NFHS ball retention guidelines. Impressive stiffness considering the minimalist single wall construction makes this an ideal choice for developing players learning proper mechanics.

Maverik Kinetik

Maverik’s workhorse Kinetik head continues turning heads with its sleek Hybrid Rail fusing composite and alloy for the ideal stiffness/weight ratio. Strategically placed drainage ports reduce waterlogging. The articulated rail and reinforced scoop mean business for experienced players pushing their skills to the next level.

STX Crux 100

A budget version of STX’s acclaimed Crux head, the Crux 100 retains the excellent face shape and stringing options making the original a favorite. Concession comes in the flex and ball retention areas compared to the alloy elite version. But intelligent compromises make this a leading contender under $100.

Epoch Dragonfly Integra2

Epoch leverages its expertise crafting ultra-premium heads to inform the Dragonfly Integra2—an exceptionally lightweight yet controlled head at just 125g strung. Outstanding off-center ball control and quick release benefit developing offensive players honing their passing and shooting.

Nike SpeedLax

Widely lauded for its lightweight maneuverability and pinpoint accuracy, Nike’s SpeedLax also impresses with its forgiving price point. High school and college players making precision play and dodging ability high priorities will appreciate the roadster-like responsiveness.

Lacrosse heads around the $100 deliver dramatically elevated performance versus old-school budget options still found in sporting good stores. Savvy buyers study reviews to identify the optimal blend of materials, features and construction aligning with individual playing style and skill level. Great gear need not break the bank.

Should you splurge on the Penn Battle III 6000 reel?

Even novice anglers quickly learn that fishing reels make up the heart of any setup. A smooth, reliable reel that handles hard fighting fish with grace is a joy to fish. Penn’s Battle III series built a loyal following by delivering quality engineering and components at reasonable prices. But does stepping up to their flagship Battle III 6000 merit the considerable added cost?

This high-end spinner falls into the ‘big pit’ bass and saltwater category with sealed stainless steel ball bearings, machined aluminum frame and carbon fiber drag washers. Retrieval cranks in an astonishing 44-inches per revolution. It presents a true luxury option clearly positioned upmarket from the budget-minded original Battle series.

Key Factors

Determining if the step up makes sense involves weighing several key factors:

• Fishing style and typical catch – Large reels balance heavier lines and offshore trophies
• Frequency of use – Daily demands call for rugged reliability
• Existing arsenal – Upgrade or complement current go-to reels?
• Available budget – Significant savings possible on prior 6000 models
• Skill level – Distinguish needs from wants as angling progresses

Worth the Investment?

For casual inshore weekenders, the 6000 almost assuredly exceeds requirements. But devoted anglers logging serious time on the water reap benefits from the beefed up engineering. Key advantages include:

• Larger line capacity for chasing powerful swimmers
• Superior drag for tiring out hard charging fish
• All metal internals for relentless durability
• Machined gears and HT-100 drag for smooth flawless performance
• Sealed spool and body for all-weather reliability

For trophy seekers willing to invest in their arsenal, the Battle III 6000 brings best-in-class performance. But more budget friendly options exist for family fishing under less demanding conditions.

Take the Leap?

Deciding between the 6000 and an economical reel ultimately depends on fishing habits, budget, and passion for the sport. With Penn’s sterling reputation, the 6000 will crown fishing setups for decades when treated well. But only by honestly assessing needs and resources can buyers determine if this flagship justifies the considerable step up in cost.

Understanding the Woman Within brand’s customer ratings

The Woman Within clothing brand has built a loyal following among middle-aged and older women who appreciate the comfortable, classic styles offered in sizes 12-44W. However, looking at customer ratings on sites like Amazon reveals a more complex picture of the brand. While many reviewers praise the fit and quality, others report inconsistent sizing, cheap fabrics, and other issues. Understanding the full spectrum of customer feedback provides insight into the brand’s strengths and weaknesses.

One clear strength of Woman Within is their extended size range, which caters to plus-size women often ignored by mainstream retailers. As one reviewer wrote, “It’s so nice to find cute, stylish clothes in my size.” Reviewers frequently call out flattering features like stretch fabrics, loose fits, and adjustable waists that account for curvier figures. This thoughtful design explains the brand’s popularity among underserved demographics.

When it comes to quality and durability, however, reviews are mixed. Some customers rave about items holding up for years, while others complain that clothes lose their shape or fall apart after a few washes. This variability suggests inconsistent manufacturing. Extensive quality control testing could help Woman Within achieve more consistent results.

One of the most common complaints involves sizing issues, with many reviews stating garments run small or large. As one irritated customer wrote, “I don’t understand how one pair of jeans in size 16 fits fine but another pair in the same size won’t even button.” Brands catering to plus-sizes face difficulty finding the perfect fit for diverse body types. Woman Within could improve by shifting to more custom fits or providing detailed size charts.

Fabric also draws mixed reactions, with some praising the soft, comfortable materials while others find them cheap and flimsy. Preference for fabrics is somewhat subjective, but upgrading to higher-end materials could appeal to customers desiring luxury. Offering fabric content details helps customers determine if an item matches their preferences.

Pricing elicits similar debate, with some believing the quality warrants costs while others see prices as too high for discount-store quality. Again, this ties back to inconsistencies in manufacturing and materials. Low prices are integral to the brand’s value proposition, but boosting construction could justify higher price points.

While customers acknowledge flaws, most agree Woman Within fills a sorely-needed niche. As one reviewer concluded, “Not the greatest quality but one of the only places I can find dresses that fit me off the rack. I’ll keep shopping here for the convenience.” This loyalty suggests that improving quality could turn satisfied customers into enthusiastic brand advocates.

By listening to constructive customer critiques – both good and bad – Woman Within can better play to their strengths while shoring up weaknesses. Small changes to increase quality, consistency and attention to detail could ultimately pay off in even higher customer satisfaction and retention. Leveraging reviews provides an invaluable roadmap to increasing value and cultivating brand devotion.

In summary, Woman Within has won over customers by catering to plus-size women, but has room to improve when it comes to quality control, sizing, fabrics and pricing. While no brand is perfect, the loyalty of their core customer base provides a strong foundation. Careful fine-tuning informed by customer perspectives could elevate Woman Within to the next level as a retailer.

Brunching at the original First Watch in Chester, VA

Ask any local where to find the top brunch spot in the Richmond area, and you’re likely to hear them point you to the original First Watch in Chester, VA. This popular breakfast and lunch chain started right here over 40 years ago, and their first location still draws crowds every weekend for signature dishes, cozy ambiance and friendly service.

Nestled in a shopping center just off Route 10, the First Watch flagship restaurant boasts an inviting interior with natural light streaming through large windows. The hustle and bustle of an open kitchen provides entertainment as you wait to be seated. Tables and booths offer ample choices for seating, whether you’re dining solo, on a date or with a large group.

While known for inventive recipes, First Watch excels at breakfast basics done right. Fluffy pancakes, crispy bacon, eggs cooked to order – these classics satisfy without pretense. For lighter fare, yogurt parfaits overflow with fresh fruit and granola. And for the trend-focused, avocado toast comes stacked high on artisan sourdough.

Signatures like the Smoked Salmon Eggs Benedict and Farmhouse Scramble take things up a creative notch. The Benedict features wild-caught salmon on a toasted English muffin with poached eggs, hollandaise and diced tomato. The hearty scramble combines eggs with potatoes, applewood smoked ham, onions, peppers and melted cheddar-jack cheese. Portion sizes make sharing easy.

Lunch options range from soups, salads and sandwiches to bowls and tacos for heartier appetites. Highlights include the quinoa Power Bowl with kale, avocado and egg, and the BBQ Pulled Pork Tacos with jalapeno slaw. Signature mimosas, bloody marys and fresh-brewed coffee complement any meal.

While First Watch built its reputation on breakfast fare, lunch crowds know they can also find crave-worthy dishes later in the day. The Turkey Avocado Club stacks sliced turkey with bacon, lettuce, tomato and garlic aioli on toasted sourdough. For a lighter option, the Citrus Power Salad combines romaine with avocado, oranges, almonds and lemon basil vinaigrette.

Kids can refuel too with the Jr. Ham & Cheese Omelette or French Toast Sticks with bacon. Parents appreciate that the children’s menu includes healthier sides like fruit cups and yogurt. And no one will complain about the included small milk or juice.

Service earns high marks for attentiveness without hovering. Servers happily accommodate requests like egg prep style or pancake add-ins. While weekends draw crowds, ample staff and spacious seating means you won’t wait long for a table. And to-go service means you can call ahead to avoid any wait at all.

As the original location, the Chester First Watch holds historic appeal for long-time fans. Regulars love reminiscing about their first meal here decades ago. Pictures lining the walls provide a glimpse into the evolution of this local institution. First-timers feel that sense of legacy in the family-owned charm.

With a light, inviting ambiance and focus on flavorful food, First Watch delivers a brunch experience worth waking up for. Come hungry and leave happy – just like the restaurant’s first customers did 40 years ago. This local original still shines as bright as the morning sun.

In summary, the original First Watch restaurant in Chester, VA built its reputation on crave-worthy breakfast classics and creative lunch options served up in a charming, sunny atmosphere. As the flagship location for this rapidly growing chain, it retains a quaint family-owned vibe while serving up signature dishes that make it easy to see how they earned their loyal following.

Why Wendt’s lock pick set is great for beginners

Looking to get started in the fascinating hobby of lock picking? For newbies, a quality starter set with the right tools makes all the difference in creating a positive experience. That’s why longtime locksport enthusiasts often recommend the Wendt lock pick set for its versatility, user-friendly design and wallet-friendly price point.

Renowned manufacturer Wendt has catered to lock picking aficionados for over 25 years. They understand the unique needs of newcomers to this skilled trade. Their 21-piece lock pick set provides fledgling pickers with a variety of hooks, rakes and tension wrenches to handle a wide range of pin and wafer locks.

The set comes packed in a convenient carrying case measuring just 3.5 x 5 inches, small enough to fit into a pocket or pouch. Durable construction protects the tools in transit. Inside, etched outlines provide guidance on where each pick should go. This organized storage system helps you locate the right pick quickly.

What makes this set shine for beginners are picks with double-ended tips. Take the short hook pick, which has two different tip shapes – allowing new pickers to test which style provides better leverage without constantly switching tools. This versatility facilitates faster learning.

The tension wrenches demonstrate similar consideration for rookies. You get an assortment of flat, curved and waved styles to give you options for the right tensioning angle. Because proper tension is critical in lock picking, having these variety of wrenches helps novices master control.

Durability is another hallmark of Wendt’s picks. Constructed from hardened stainless steel and heat-treated for strength, these picks can stand up to repeated use without bending or breaking. The textured plastic handles provide a comfortable non-slip grip. Picks must glide smoothly in locks, so quality materials are key.

For those completely new to lock picking, the Wendt set includes an informative guide booklet. It covers topics like binding order, finesse, and raking vs. single pin picking. Clear terminology and illustrations explain essential techniques. The booklet lays a strong foundation for skill building.

While containing enough tools for advanced challenges like pin tumblers, the Wendt kit also includes basics like padlock shims and bypass tools. These can help newbies tackle easier locks right away, allowing them to build confidence before moving onto pins. Success starts small.

At under $15, the Wendt set offers outstanding value without breaking the budget. Novices need not invest in pricier professional kits to start. Positive Amazon reviews praise the set as “ideal for beginners,” and note that the selection allows you to “learn a wide breadth of skills.”

Lock picking requires patience and dedication to develop skills. For enthusiasts interested in learning this engaging craft, Wendt’s 21-piece kit lays the perfect foundation. Thoughtful design and quality materials give newbies the tools to pick locks and progress their hobby – without picking their wallets clean.

In summary, Wendt’s lock pick set removes barriers for beginners with versatile double-ended picks, varied tension wrenches, durable construction and an instructional guide. Budget-friendly pricing and compact storage increase accessibility. For new pickers, this set builds confidence by providing the right tools to tackle locks and build critical skills.

Upcoming events for women’s lacrosse fans

From youth leagues to the pros, women’s lacrosse offers fast-paced athleticism for both players and spectators. After two years of pandemic slowdowns, 2023 promises a packed schedule of must-see events for fans. Local showcases, college tournaments, world championships – get ready to cheer your heart out for the sport you love.

For youth leagues, the highlight comes in May with the National Tournament by the American Youth Lacrosse Organization (AYLO). This premier championship will feature top regional qualifiers from across the country, facing off in a week-long event to showcase tomorrow’s stars.

Action takes place in Towson, MD with divisions from 8U to 18U. Come watch future phenoms battle for titles in a supportive environment emphasizing sportsmanship and teamwork. Sign up online to volunteer as the tournament needs helpers of all kinds.

Before crowning a national champ, these young athletes tuned up their skills last fall in regional play. Check the 2023 AYLO schedule for tournaments in your state. With over 125 events nationwide, you can find stellar lacrosse nearby almost any weekend.

At the college level, the NCAA Women’s Lacrosse Championship garners huge excitement as the climax of Division I competition. This year’s finals are set for May 28 at Johns Hopkins University in Baltimore. All semifinal and final matches air live on ESPN for at-home viewing.

D1 programs like Maryland, North Carolina and Boston College boast passionate fan bases who travel to support their teams. But don’t overlook the DII and DIII tourneys for more intimate venues. The women’s lacrosse postseason offers action at every level.

Before that, get your fix throughout April as conferences hold their playoffs. The ACC and Big Ten tournaments never lack drama. Check listings for the IWLCA Division I National Tournament to watch teams on the bubble fight for their playoff lives.

International fans await July as the Women’s Lacrosse World Championship comes to Annapolis, MD. Held every four years, this marquee event draws players from over 20 countries to compete for the trophy. Show your national pride and enjoy top-notch talent.

Throughout the club season, whether winter or summer, you can find competitive tournaments nationwide. Attend a Signature Series event to watch elite prep athletes looking to get scouted. Or catch an open tourney for spirited adult league play.

Opportunities even exist to see pros in action with the Women’s Professional Lacrosse League (WPLL). Players compete in weekend “festivals” at venues from coast to coast. Venues provide an up-close view you just can’t get at other levels.

From your neighborhood youth association to the World Championships, women’s lacrosse showcases athleticism, finesse and strategy at its finest. Get out and make memories this year cheering at the competitions that stoke your passion. The action never slows down in 2023.

In summary, women’s lacrosse fans have ample events to look forward to this year, from youth tournaments to college playoffs to world championships. Take advantage of the action-packed schedule to support your favorite teams and players. It’s set to be a thrilling year!

Improving stick skills with wall ball

In lacrosse, exceptional stick skills separate the good from the great. Mastery of cradling, catching, throwing and scooping takes endless repetition. While drills at practice help, the most efficient way for lacrosse players to hone their stick skills is with wall ball.

The concept behind wall ball is simple – throw the ball against a solid wall and catch it on the rebound. Doing this over and over again sharpens hand-eye coordination while building muscle memory for proper technique. But maximizing the benefits requires focus on quality, not just quantity.

Set up near a flat, smooth wall at least 10 feet high. Concrete or brick works best to provide a consistent rebound. Begin tossing from 5-10 feet away, focusing on good mechanics – strong cradling, accurate throwing, giving with the ball on contact.

Go for 10-15 minutes continuously, catching with both your dominant and weak hand. This equal training prevents lopsided skill development. Remember to cradle quickly after catching to keep control. Vary the speed but emphasize clean catches.

Now move back farther from the wall to force longer throws. You want to stretch outside your comfort zone while maintaining proper form. Again throw, focus on the cradle, and catch with two hands. Keep your head up and work in pivots to add realism.

Integrate dodges by pivoting your feet before throws and scooping up ground balls off bad catches. Even seasoned players drop passes, so recovering ground balls smoothly is vital. Don’t just stop on a drop; react with a scoop.

To increase degree of difficulty, try throwing different passes – overhand, sidearm, shovel. Cradle and catch each style while pivoting and dodging. Defensive players should practice checks like slap, poke and wrap during transitions.

For goalies, work on outlet passing after each save. Outlet accuracy leads to fast breaks in games. Field players can practice receiving these outlet passes in stride during their wall ball routine.

To further challenge hands and reaction time, bounce the ball on the ground before throwing. This forces you to adjust to erratic rebounds. Bouncing also improves wrist strength for better shooting power. Keep reps consistent on both sides.

Advanced players can add defenders using stacked pads or dummy bags to work on shooting through contact. Quick sticks in traffic are critical when cages get crowded. Mimic game situations.

Tailor sessions to needs – 15 minutes for quickness, an hour for endurance. Record sessions to track progress over time. Focus on quality over quantity, taking breaks to prevent bad habits. Wall ball improves by honing proper technique.

With a simple wall, lacrosse players of all ages can take their stick skills to the next level. Daily wall ball sessions build the muscle memory, hand-eye coordination and repetition needed to excel. Master the wall to master your game.

In summary, wall ball provides lacrosse players an excellent training tool to sharpen stick skills. Throwing, catching, cradling – the continuous reps promote mastery of fundamentals. Work both hands equally and increase degree of difficulty over time. Wall ball translates skills to field success.

Strength training exercises for lacrosse

Lacrosse demands a rare combination of speed, endurance, agility and power. Without proper strength, players’ bodies break down, leading to injury and fatigue. Integrating targeted strength training into overall conditioning builds the physical resilience lacrosse requires.

Too often, lacrosse players focus solely on stick skills, forgetting strength’s importance. But pushing, pivoting, dodging and shooting rely on muscular power. Even the best skills fail without functional strength to back them.

By tailoring workouts to motions in the game, lacrosse athletes can develop strength that translates directly to on-field performance. Compound lifts using multiple joints mimic athletic movements. Isolation lifts prevent imbalance between sides.

Squats should form the core of any lax workout. Traditional back squats engage the glutes, hamstrings and quads used in dodging and shooting. Add front squats to also work the core and shoulders for increased arm strength.

Deadlifts similarly provide full-body power for acceleration and change of direction. Conventional deadlifts target the posterior chain. Romanian deadlifts emphasize the hamstrings for extra burst. Include trap bar deadlifts to challenge stability.

Cleans and snatches boost explosiveness essential in lacrosse. From sprinting downfield to quick sticks in traffic, these Olympic lifts develop the hip drive needed to generate speed and force. Leave ego at the door and master form first.

Don’t neglect upper body work. Bench press, overhead press and push-ups build pushing strength for checks and maintaining position. Pull-ups, rows and lat pulldowns develop the back muscles for powerful dodges.

Unilateral moves like lunges, split squats and single-arm rows prevent imbalance and injury. Weaker sides need attention too. Crosstraining with yoga or pilates increases core strength for stability.

Plyometrics like box jumps and medicine ball throws add power training. Timed circuits with battle ropes, sled pushes and tire flips build lacrosse-specific stamina. Don’t forget sprints!

Recovery matters also – stretch thoroughly, ice sore muscles, focus on nutrition. Schedule difficult lifting sessions when adequate rest time is possible. Avoid overtraining injuries.

For optimal gains, employ periodization. Stress the body with higher weights and lower reps early, transitioning to lower weights and higher reps closer to season. Aim for 3-4 sessions per week.

While skills get the glory, strength provides the foundation. A weak base results in poor performance and injury. Proper programming that balances heavy compound lifts with athletic accessories will prepare lacrosse bodies to survive and thrive.

In summary, lacrosse players can’t ignore strength training and expect to excel. Compound lifts like squats and Olympic movements provide power for the field. Isolation moves, plyometrics and conditioning increase support and stamina. Overall strength lets skills shine when it matters.

Eating right to fuel your lacrosse performance

Lacrosse demands incredible exertion from athletes across long games and seasons. Without proper nutrition, bodies breakdown and performance suffers. To dominate on the field, lacrosse players must adopt diets delivering the right blend of macros, minerals and hydration.

The first priority is getting enough high-quality protein for muscle recovery. Shoot for 1-1.5 grams per pound of body weight daily. Lean meats, eggs, dairy and plant sources like beans ensure you meet needs.

Carbohydrates fuel high-intensity training and competition. Focus on nutrient-dense whole grains, fruits and vegetables over processed carbs for sustained energy. Time carb intake appropriately – load up on game days.

Don’t neglect healthy fats, as these aid absorption of fat-soluble vitamins. Nuts, oils, salmon provide essentials that boost immunity and reduce inflammation from heavy training loads. Balance fats across meals.

Lacrosse is a high-calorie sport. Maintain weight by calculating your TDEE (Total Daily Energy Expenditure) and eating above that number. Use a food tracker to ensure adequate overall intake.

Hydration is also critical but often overlooked. Lax players sweat profusely and dehydrate quickly. Sip consistently throughout practices and games. Weigh yourself before and after to gauge fluid loss and replenishment needs.

Mind your micronutrients too. Stock up on fruits and vegetables for essential vitamins and minerals. Antioxidants like vitamin C aid recovery. Calcium and iron maintain strong bones and blood oxygenation.

Avoid eating right before competition; opt for easily digested meals 3-4 hours pre-game. Having nutrients already absorbed means less GI distress during play.

Post-game recovery nutrition is crucial. Refuel muscles within 30 minutes after competition with a carb/protein blend. Chocolate milk or a smoothie makes for convenient options.

Stay vigilant on the road. Pack healthy snacks to avoid fast food when traveling for tournaments. Seek grocery stores to get fresh items versus hotel junk food.

Treat youth athletes appropriately. Avoid intense dieting or calorie cutting. Performance gains come from optimal nutrition, not deprivation. Instill healthy habits.

With knowledgeable meal planning that covers macros, hydration and micronutrients, lacrosse athletes can eat for performance. Proper nutrition helps you dominate come game time.

In summary, fueling with the right diet provides lacrosse players a critical edge. Lean proteins aid muscle recovery, quality carbs deliver energy for training and competition, and healthy fats reduce inflammation. Minding nutrition brings results.

Mastering lacrosse shooting fundamentals

A lacrosse player’s most important skill is shooting. All the dodging, passing and off-ball movement must ultimately feed the scorer. Mastery of shooting fundamentals separates those who convert looks from those who squander them.

Shooting begins with the lower body. Generating power starts from the ground up. Shooters must transfer weight from their back to front foot during the windup, rolling on the ball of that front foot for maximal energy transfer up the kinetic chain.

Hips and shoulders must square up, facing the target directly throughout the shooting motion. This alignment of the upper and lower body focuses force for enhanced velocity and accuracy. Proper footwork and rotation add significant power.

The stick follows in sync, pushed forward for maximum head speed at the point of release. The bottom hand pulls back as the top hand pushes out for efficient energy transfer through the shaft into the ball. This clean follow-through points the head toward the target.

Elbows should remain elevated to allow room for a full windup and follow-through. Dropping the elbow on the shooting side leads to shorter, weaker strokes. Keeping both elbows high aids mechanics.

Stepping into the shot, not leaping, allows optimal balance and control. Jumping or fading away bleeds power. Shooters must move their feet to shoot on the run, not their arms. Footwork fuels velocity.

Accuracy comes from practice. Shooters must ingrain proper form as second nature through repetition. Power means nothing without precision. Mastering the feel of different shots – overhand, sidearm, bounce shots, quick sticks – boosts versatility.

Reading angles and choosing smart shot locations matters too. Placing shots high corners beats raw power down the middle. Develop field awareness to recognize and exploit weaknesses in a defense.

Even perfect mechanics fail when tense. Shooters must trust in their technique. Relaxation allows fluid, confident execution absent muscle tightness. Deep breaths during windups release tension.

While shooting power draws attention, developing a deceptive release through off-ball and on-ball fakes can create the room for clean looks. Selling the fake buys space and keeps defenders guessing.

By honing footwork, rotation, follow-through, shot selection and composure through disciplined repetition, lacrosse players master this vital skill. Sharpen shooting to sharpen scoring.

In summary, excellent lacrosse shooting depends on transferred energy from the lower body up the kinetic chain. Proper footwork, hip rotation, elbow position and follow-through provide power and accuracy. Repetition and relaxation help shooters convert during pressure situations.