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Week 2: Thanksgiving Break!

This is the most important training week of the season!  We will be doing some major base building this week!  

We are suppose to be getting some more snow Friday so if we get enough we will be skiing!  Stay tuned in!

Monday:  30 min. Warm Up Run or Classic Ski / Technique Drills / 15 min. Cool Down / Sexy Mind Talk on Hydration / Bring Your Water bottles and drink belts!!  * Sexy mind club - Hydration

Tuesday AM:  6:00 am 7220 Cross Fit / 30 min. Run / Plyos & Core
Tuesday: 30 min. Warm Up Run or Classic ski / Strength or Double Pole / 15 min. Cool Down or Classic Ski / Technique Intro

Thanksgiving Break Camp!

Wednesday Morning:  Classic Ski / Leave 8:30 am for the Snowys / 2:30 hr ski / Be back 1:00 pm
Wednesday Afternoon:  4:00 pm Core and yoga

Thursday: No Practice Happy Thanksgiving!  1 hr ski/run and Core on your own

Friday: Classic Ski / Leave 2:00 pm location TBA / 2:00 Ski, Technique and Video Work
Friday Afternoon:  4:00 pm Core and yoga

Saturday:  Classic Ski / Leave 8:30 am for l…

First Week of Practice!!!

I hope you are stoked!!!  We are about to embark on a season of great adventure!!! 

We are going to rock some dry land to start our season!  (It's a little rough up at HJ.)  Seriously, the years that we have started out with dry land we have posted our best results!!!  Needless to say I am Stoked!!!

First please take a moment to fill out this registration form 

Here is what the week is going to look like:

*  Please dress to run outside.  That means all the layers and good running shoes!!!

Monday:  Meet in the LHS Commons at 3:30 / Bring your equipment / Go over team Info / Fill out Surveys / Team Bonding / Check out equipment
Tuesday:  Running Warm Up 20 min. / 45 min. Strength Circuit and Core / 15 min. Cool Down
Wednesday:  Running Warm Up 20 min. / *45 min. Hill Resistance Training / 20 min. Cool Down * Bring a pair of extra poles or your classic poles to do hill resistance
Thursday AM:  (Optional - 1 bonus point) Meet at 7220 at 6:00 am / 20 min. warm up run / 20 min. Plyos and Core…

Winter Sports Night

This is getting exciting! 

We will have our winter sports night this week on Thursday 11/9 from 5:30 pm-7:30 pm

Here is a tentative schedule for that evening:
5:00 pm - Winter Coaches' Meeting Room 1039
5:30 pm- National Letter of Intent signings
5:45 pm-Parent Meeting - Orange Academic Stadium
6:15 pm- Our team/parent meeting in the 3D Art Room 1048
6:15 - 7:30 pm - Student Sign-up turn in paperwork
Hope to see everyone there!  If you know of any new freshman that want to ski will you please pass on this info.

Congrats!

Congratulations to all of you finishing up fall seasons!  There were many dragons slayed this fall! Please take some time for reflection and recovery.  Take some days off but don’t go cold turkey and stop training all together!  It is important to lower your intensity during this time.  It is a great time to do longer easier workouts.  You can do this on the bike, rollerskiing or running.  Yoga and rolling are great ways to ride your body of any nagging injuries.  In case you need a training schedule to follow here is a general lay out to follow.
Monday:  Off or some yoga and rolling
Tuesday:  30 min. warm up / 30 min. general strength / 10 min. cool down
Wednesday:  1-2 hours over distance run, bike, swim or ski/rollerski
Thursday:  30 min. warm up / 30 min. general strength / 10 min. cool down
Friday:  Find some friends and play a game!
Saturday:  2-3 hours over distance Sand Lake road in the Snowys is skiable!!!!

Sunday:   1-2 hours over distance run, bike, swim or ski/rollerski

Dates to Look Forward To!

Hi All!

With the picture of a snowflake in the forecast I can feel the fire in my belly start to burn as the weather starts to chill! 

We are already coming up on some important dates for our season to come!

First we will have our annual rental night at Cross Country Connection, here is a short message from the CCC team:

Hi folks,
It's starting to snow, and we're starting to think about skiing. If your kids need skis this season, mark your calendars for our rentalnights.
Sunday, Oct. 15, 5-7 p.m. - We'll be renting waxless (non-race) skis. Come if you've got younger kiddos who are not on a team. Please note: we won't be renting race skis until the following week. If at least one of your children is racing, please come for the rentalnight on Oct. 22.Sunday, Oct. 22, 5-7 p.m. - We'll be renting race skis (i.e. gear for kids on the junior-high or high-school teams).
If you can't make it to one of the rentalnights, stop by during normal business hours any time a…

Roll'n along!

Hi Everybody!  I hope that you are adventuring so much you can hardly stand it!

This week I am planning to do a rollerski workshop so if anyone feels like they need some help with their rollerskiing technique here is your chance!

Here is the scoop:

Monday:  Off!

Tuesday am:  7220 at 6:00 am / 20 min. warm up / Strength Circuit and Core / 10 min. Cool Down 
Tuesday pm:  Yoga at the College of Education Annex Rm 215 at 5:30 pm

Wednesday:  1:30 Rollerski workshop / Meet at UW stadium parking lot / Bring a helmet, skis, boots poles (if you don't have rollerskis I have some you can borrow!)

Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 
Thursday pm:  Yoga at the Lab School Gym at 5:30 pm

Friday:  1:00 Double Pole Rollerski / Breakfast Club 6:00 am Turtle Rock Coffee house

Saturday:  1:30 - 2:00  Adventure!!! / Hike / Bike / Run

Sunday:  Day Off!!

Mid Summer Stoke!

Hi Everyone!

I hope that your summer is going well and you are staying cool where ever you are!

Remember it is the coolest time is in the morning and is the best time to train when it is getting hot!

Also don't forget to check the SNOW page out for training ideas every week.

http://snowyoming.weebly.com/

Here is the plan for training this week:

Monday:  Off!

Tuesday am:  Off!

Wednesday:  1:30 Over Distance Run / Meet at UW stadium parking lot if you want to run with the UW team at 5:00 pm

Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 
Thursday pm:  Yoga at the Lab School Gym at 5:30 pm

Friday:  1:00 Double Pole Rollerski / Breakfast Club 6:00 am Turtle Rock Coffee house

Saturday:  1:30 - 2:00 Adventure!  Go climb a mountain, ride your bike around the cement plant loop or jump in a lake!

Sunday:  Day Off!!