West Orange Meet

Everyone competing tomorrow should report to woodman immediately after school. 

See link below for athlete entries. 

MEET ENTRIES

REMEMBER WEST ORANGE IS ALWAYS 10 DEGREES COOLER SO DON'T FORGET LAYERS 

TEAM STORE

Our team store is now open, this is where athletes will get their team warmups as well as any other items they (or family members would like). Portions of the purchases are also used as part of our team fundraiser as well.

The store will close on April 21st, so get your orders in ASAP.

We would like everyone to get a t-shirt and the X26 L/S Quarter Zip. This way we will look like a team when we are at competitions.

Parents: please fill out the EMERGENCY CONTACT FORM. This needs to be done for everyone on the team (returners and first timers) as this is for your child's safety god forbid something were to happen. Your contact info is also needed for team/booster communications as well.

Weekend Workouts

See workouts below for Saturday and Sunday. The list of athletes competing Monday will be posted Sunday.

SATURDAY

Distance: Easy 4 mile run followed by workout below

Mid Distance: Easy 3 mile run followed by workout below

Sprinters, Jumpers: Easy 20min run followed by workout below

Throwers: 20min walk followed by workout below

Workout

1) STRENGTH

2) MOBILITY

3) CORE CIRCUIT(30 Seconds Each)

V-UPS

BACK HYPERS (Keep Feet On Floor, Squeeze Glutes)

CRUNCHES

LEG RAISES

TOE TOUCHES

SUPERMAN (Both feet and shoulders come off ground)

DEAD BUGS

6 INCH HOLD

FLUTTER KICKS

V-UPS

SUNDAY

ACTIVE RECOVERY

RAY RIKER INVITE

The list of athletes competing tomorrow is posted. 

Ray Riker Invitational

Athletes competing tomorrow should report to woodman by 2:15pm the latest. Athletes not competing will have the day off with a home workout posted for Saturday.

Just a reminder, as it states in the team policy, if you miss practice the day before a meet you will not be competing in the upcoming meet.

TEAM STORE

Our team store is now open, this is where athletes will get their team warmups as well as any other items they (or family members would like). Portions of the purchases are also used as part of our team fundraiser as well.

We would like everyone to at least get the X26 L/S Quarter Zip and a t-shirt. This way we will look like a team when we are at competitions.

Updates

Tomorrow all athletes should get changed and report to the multipurpose room with cellphones by 3pm. 

Athletes and parents; to make sure you see all the latest blog posts subscribe here. This way you will receive an email when the blog is updated.

Parents please fill this out the EMERGENCY CONTACT FORM ASAP. 

This needs to be done for everyone on the team (returners and first timers)

Our athlete grocery and recovery guides can be found under important info linked to the right.

Below you will find the practice schedule for the rest of the week.

Tuesday: Woodman after school

Wednesday: West Orange Frosh/Novice Meet

Thursday: Woodman at 9am practice

Friday: Ray Riker Invitational @ Wayne Hills HS 

Saturday: Home workout on blog

Week of 4/13

PLEASE READ THE ENTIRE POST. 

This is for both athletes and parents

EMERGENCY CONTACT FORM: Parents please fill this out ASAP. This needs to be done for everyone on the team (returners and first timers)

Also, we have noticed an uptick in athletes eating poorly, not know what to eat or not eating all so we have put together two documents to help both parents and athletes with this. 

GROCERY GUIDE: This guide is your no-stress system to help fuel your athlete like a pro, without adding more to your already packed schedule.

RECOVERY GUIDE: Training without recovery is like showing up to every shift but never collecting your paycheck. You’re doing all the work—but missing the reward. Recovery is how you cash in on your gains.

Below you will find this weeks schedule.

Monday & Tuesday: Woodman after school

Wednesday: West Orange Frosh/Novice Meet

Thursday: Woodman at 9am practice

Friday: Ray Riker Invitational @ Wayne Hills HS 

Saturday: Home workout on blog

4/6

Athletes competing to report to woodman immediately after school; the bus will leave at 3pm.

Athletes not competing should do the workout below.

Saturday: 

Distance/ Mid Distance: Easy 6 mile run followed by workout below

Sprinters, Jumpers: Easy 20min run followed by workout below

Throwers: 20min walk followed by workout below

Workout

1) STRENGTH

2) MOBILITY

This weeks schedule

Monday: Meet @ Seton Hall Prep 

• Varsity athletes and those who competed at Livingston

Tuesday: Practice at Woodman 

• Mandatory Varsity & Captains meeting after practice

Wednesday: Frosh/Novice meet @ West Orange 

• Athletes competing will be informed Tuesday, if you miss Tuesday you will not compete.
• Varsity will attend to work out and be assistant coaches

Thursday & Friday: Woodman after school

Saturday: Practice 9am Woodman field (all groups and levels)

Back to Work

 This week we get back to business, please see schedule below.

Monday: Meet @ Seton Hall Prep 

• Varsity athletes and those who competed at Livingston

Tuesday: Practice at Woodman 

• Mandatory Varsity & Captains meeting after practice

Wednesday: Frosh/Novice meet @ West Orange 

• Athletes competing will be informed Tuesday, if you miss Tuesday you will not compete.
• Varsity will attend to work out and be assistant coaches

Thursday & Friday: Woodman after school

Saturday: Practice 9am Woodman field (all groups and levels)