Paul Beck

Tomorrow everyone competing is expected to be at woodman by 7:10am. Athletes should pack their black shirts to compete in and wear their white t-shirts under their layers and black or navy blue sweatpants; everyone is expected to wear layers. The order of events and list of athletes competing is posted to the right.

Parents, please make sure you fill out the emergency contact google form linked to the right. This must be done before the weekend is through. Also, there will be a parent meeting (in person) on Tuesday. Location is still TBD but it will be posted here by Monday evening. We will go over the remainder of the season, teams core values and booster information. 

4/25

Tomorrow practice will be at regular time; athletes attending junior prom will be excused however, should do the home workout linked below. Upperclassmen looking to opt out of gym; all opt out forms need to be in Coach Washington's mail box (track mailbox in the main building office) first thing Friday morning the latest. That being said, do not wait until Friday morning to put them in the mailbox... turn them in as soon as possible.

ACTIVE RECOVERY

4/24

Reminder; there is a meet today. Athletes competing should report to woodman immediately after school, those not competing will have the day off. Athletes make sure you bring a good amount of layers and a coat where we are going gets cooler at night and the temperature will drop once it hits 5pm. Many of you have been complaining about aches and pains this week and it is from being unprepared and out in the cold at last weeks meet. 

Passover Workouts

Monday: SPEED & STRENGTH

Tuesday: YOGA

Updates

Due to passover Mondays meet has been moved to Wednesday and we will not be attending Tuesday's meet at West Orange. There will be practice tomorrow for those who are not observing and for those observing who will not attend please see the virtual workout below for both days (if you are able to do them). Also, just a reminder our snapraise fundraiser ends this week so get your notifications out and remind your friends and family that it will be coming to an end soon.

4/18

Athletes competing should get to woodman immediately after school, change and be ready to depart on the buses at 3pm. We will be competing in the black Mountie tee; as stated on Monday everyone needs layers, tomorrows weather is a lot cooler and calls for rain. If you choose to show up unprepared you will be sent home and receive a unexcused absence.

Athletes not competing will have the day off and everyone will return to practice on friday after school.

Weekend

Reminder: There will be no practice on 4/12 or 13th; athletes should do the workouts listed below for each day.

FRIDAY

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• BW Squat

SATURDAY

WARMUP:  Distance 50min run, Sprinters 20min run, Throwers 8min run. Followed by light stretching

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Goblet Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Dumbbell Romanian Deadlift

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs)