Workouts

The workouts below are for the varsity cross country athletes for this week. Please make sure you warm up first before going out on your runs or doing workouts. All other athletes are off and your workouts will be posted starting next week here.

TUESDAY:  Nike App

1) Quick Fix Mobility

2) 10 minute HIT: Legs & Core

3) Core Crunch 2.0

4) Full Body Hustle

5) Back it Down

6) Runner Flexibility

WEDNESDAY: 7 miles gentlemen @6:30, ladies @7:30 pace. Followed by 6x100 on the track @ mile race rhythm.

THURSDAY: Nike App

1) Runner Warm Up

2) Runner Strength & Balance

3) Core Crunch 2.0

4) Runner Stability

5) Runner Flexibility

6) Low Back Relief

FRIDAY: Track workout. 3x1600m near 5k pace w/1:00 to 1:30 rests between each.  Followed by 4 to 6 x200m at miler pace, jog 200 between each. 

SATURDAY: Nike App

1) Quick Fix Mobility

2) 10 minute HIT: Legs & Core

3) Core Crunch 2.0

4) Full Body Hustle

5) Back it Down

6) Runner Flexibility

SUNDAY:  9 Miles @ easy pace.

UPDATE!

 The cross country meeting tomorrow is cancelled please check back here daily for updates of when it has been rescheduled to.  

Reminder: Tomorrow, November 18th is the last day to register and submit forms for Winter Sports. They will be collected in the gym lobby (on Midland avenue) from 3:30pm to 5:00 pm; Ms. Covello is off the clock at 5pm so please make sure you show up as early as possible. Make sure you get this paperwork in, if you don't you will not be able to participate or tryout for a winter sport.

Medical forms (90 day update and physical) must be physically turned in, you can not fax or email them in. Please see information below from the athletic department in regards to submitting medical forms:

Sports Medical Forms Submission Process

Submitting Medical Forms to an Athletic Staff Member does not clear
your child to participate in any sport.

 

State Mandated Guidelines:

1. Sports Medical Forms must be completed, including the current physical https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms
2. Current Physical date is entered into Genesis by an Athletic Staff member
3. School nurse reviews and any missing information is relayed to the parent
4. School physician signs off on Medical form
5. Medical form is returned to Athletic Secretary
6. Athletic Department staff will examine whether School Physician approved and cleared athlete
7. Athletic Department staff will enter the cleared athletes in Genesis
8. Athletic Department Staff will notify coaches of completion
9. This process could take up to 3 weeks, depending upon the availability of School Nurse and the School Physician
10. Report is generated of cleared athletes by an Athletic Staff member and is emailed to coaches

 

Please be patient with us during this pandemic. We are trying our best to have your child’s forms processed as quickly as possible. Safety is our #1 concern.

Important Info.

 Wednesday, November 18th is the last day to register and submit forms for Winter Sports. They will be collected in the gym lobby (on Midland avenue) from 3:30pm to 5:00 pm; Ms. Covello is off the clock at 5pm so please make sure you show up as early as possible. 

Just a reminder, medical forms (90 day update and physical) must be physically turned in, you can not fax or email them in. Please see information below from the athletic department in regards to submitting medical forms:

Sports Medical Forms Submission Process

Submitting Medical Forms to an Athletic Staff Member does not clear
your child to participate in any sport.

 

State Mandated Guidelines:

1. Sports Medical Forms must be completed, including the current physical https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms
2. Current Physical date is entered into Genesis by an Athletic Staff member
3. School nurse reviews and any missing information is relayed to the parent
4. School physician signs off on Medical form
5. Medical form is returned to Athletic Secretary
6. Athletic Department staff will examine whether School Physician approved and cleared athlete
7. Athletic Department staff will enter the cleared athletes in Genesis
8. Athletic Department Staff will notify coaches of completion
9. This process could take up to 3 weeks, depending upon the availability of School Nurse and the School Physician
10. Report is generated of cleared athletes by an Athletic Staff member and is emailed to coaches

 

Please be patient with us during this pandemic. We are trying our best to have your child’s forms processed as quickly as possible. Safety is our #1 concern.

Winter Sports

Athletes interested in winter sports, Genesis registration is open until November 17th. Sports physicals and health history forms (90 day update) can be turned in to Ms. Covello from 3:30-5pm on November 10th, 12th and 18th. She will be at the Midland Ave entrance of MHS by the gymnasium. 

Winter sports

For those of you interested in winter sports genesis is open until November 17th. Sports physicals and health history forms can be turned in to Ms. Covello from 3:30-5pm on November 4th, 10th, 12th and 18th. She will be on the Midland street side of MHS by the gymnasium. Even after completing all online paperwork these documents have to be physically turned in for your child to be clear.