Saturday 2/1

Reminder there is no practice today, everyone should do the home workouts on the Nike app below. 

1) Simple Morning Energy Flow

2) Opening Time

3) Quick Core Crush

4) Fresh on the circuit

Friday

Everyone should go to the pep rally. In regard to practice freshman and JV should do the circuit below and varsity will report to woodman at 3pm; throwers at 3:30pm. Everyone will have a nike app workout for saturday and all groups/levels will have practice at woodman on Monday.

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Metropolitan Invitational

The list of athletes accepted into tomorrows meet has been posted. Athletes competing will compete in the team t-shirts and the bus will leave from midland avenue at 2:45pm... be on time!!!

Athletes not competing will have the day off

Lunar New Year 1/29

Tomorrow the ocean breeze group and throwers will meet at woodman for a lift at 2pm. 

Groups A & B should do the home workout below

Nike App Workout 

1. 7-Minute, Total-Body Desk Detox

2. The Baseline Push

3. Reach and Recharge

The list for Thursdays meet will be posted tomorrow afternoon; anyone in need of treatment, the trainers will be at the training room in the HS at 4:30pm

1/28

Group B should report to practice on the 2nd floor at 1:30pm. 

Throwers report to woodman at 3:30pm

Ocean Breeze group will leave from Midland ave at 2pm.

Group A should do the workout below on their own.

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Home Workout

See below for everyones nike app home workout for today. Athletes competing tomorrow should be at woodman field by 1:30pm.

Nike App Workouts

1) Quick Mobility Warm-Up

2) Simple Morning Energy Flow

3) Lower Back Relief

1/23

The list for Essex County Championships has been posted. Tomorrow all athletes on the list for counties, the ocean breeze group and varsity should report to woodman at 2:20pm; everyone else should do the workout below on their own. Use the weekend to rest and catch up on school work; group A will resume practice Monday at 2:30pm in the main building.

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: Quick fix mobility on the nike training app.

1/22

Tomorrow the ocean breeze group will meet on Midland ave at 1:30pm and group B will meet on the second floor of the main building at 2:45pm; throwers woodman at 3:30pm (doors will not open until 3:30 so plan accordingly). Use the time between the last final and practice to meet with teachers to get ahead of other midterms

1/21

Freshman & JV will have the day off and should do the home nike app workout below. The ocean breeze/ varsity group and throwers will meet at woodman at 3:30pm and be ready to begin practice at 3:45pm. Use the time to get something to eat or meet with teachers for extra help. Regular practice will resume on Wednesday with group A coming in for practice.

1/21 Home Workout

1) Opening Time

2) Floor to Core

3) Runner Flexibility 

4) Runner Cool-Down

NJ CONFERENCE CLASH

The list for Mondays meet has been posted, the bus will be leaving from Woodman at 7:45am. We are monitoring the snow but as of now the meet is and will still be on. If there are any changes they will be posted here and on social media. With the incoming snow please plan accordingly in regard to morning clean up/shoveling before hand as if you are late for the bus you/your child will be left and unable to compete as they must travel with the team to do so.

1/18 Updates

Reminder; the parent meeting will be held at 9am in the main building LGI. 

Freshman and JV will have the day off and should do the Nike App workouts below; varsity will have practice at woodman at 10:30am.

1) Runner warm up
2) Glute and Hip Strength
3) Runner Stability
4) Runner Cool Down

The list for Mondays meet will be posted Saturday evening with details on departure and Mondays meet.

1/17

All groups and levels will meet at woodman after school today; make sure you have appropriate layers. All groups and levels will also have practice Saturday morning at 10:30am

Reminder for parents, there is a mandatory parent meeting Saturday 1/18 at 9am in the LGI which is in the main building of the HS.

1/16

Athletes that competed last night should do the workouts below on the nike app and will return to practice on Friday.

1) Runner warm up
2) Glute and Hip Strength
3) Runner Stability
4) Runner Cool Down

The ocean breeze group will leave from Woodman at 2:45pm; everyone else will report to the second floor of the main building for practice after school.

Frosh/Novice Meet

Tomorrow athletes competing will leave from Midland ave at 2:45; we will be competing in the black team shirts and black spandex or running shorts. If you missed practice today and didn't email or speak to the coaching staff you will not be competing.

Athletes not competing should do the workouts below on the Nike app

1) Runner warm up
2) Glute and Hip Strength
3) Runner Stability
4) Runner Cool Down

Varsity sprints & varsity distance should report to woodman by 3:45 for weight room and be ready to begin the lift at 4pm. 

Throwers will report to woodman at 3:30pm for conditioning and weight room.

Parents, make sure you've filled out the emergency contact google form linked to the right. We need this in case (God forbid) something were to happen to your child. It's our way to know their allergies, meds, keep them safe and again contact you when need be. 

Secondly, there will be a mandatory parent meeting this Saturday, January 18th, at 9am in the LGI room (located in the MHS main building). The online team store is open but closes TONIGHT, so Get your orders in now! 

The booster club has launched a resource page for XC and T&F parents here. On this page you'll find helpful links, information on upcoming team events, fundraisers, and FAQs we're compiling from the WhatsApp groups.

Updates

Tomorrow the ocean breeze group will leave from Midland at 2:45pm; everyone else will meet in the auditorium after school. The list for Wednesdays meet has been posted, as stated in the previous post group B and all athletes on this list will have practice tomorrow.

Parents, there will be a mandatory parent meeting this Saturday, January 18th, at 9am in the LGI room (located in the MHS main building). The online team store is open through TOMORROW, January 14th! Get your orders in now! The booster club has launched a resource page for XC and T&F parents here. On this page you'll find helpful links, information on upcoming team events, fundraisers, and FAQs we're compiling from the WhatsApp groups.

Jan. 13 Workouts

Due to the district being closed we are not allowed to have practice; that being said athletes should do the workouts assigned in preparation for the week ahead.

Distance:

Make sure you warm up everyday before doing the workout

Runner warmup on the nike app followed by 6 easy miles. Once completed do the items

below on the nike app.

1) Runner Strength & Balance

2) Runner Flexibility

3) Low Back Relief

Sprinters

Make sure you warm up everyday before doing the workout

Runner warmup on the nike app followed drills (quick feet, a-skip, b-skip, high knees, butt kicks. 

Once completed jog for 2 minutes, then do six sets of controlled sprint for 30 seconds (working on form and control, try to make up more ground each rep) walk for 2 minutes. Once finished do the items below on the nike app.

1) Runner Strength & Balance

2) Runner Flexibility

3) Low Back Relief

Throwers

WARMUP:  

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

• Jumping Jack

• Fire Hydrant

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

WORKOUT

YOGA

Week of Jan. 13

Everyone (A&B groups) will meet at woodman after school for practice on Monday, team shirts will be given out and the list of athletes competing will be posted later that evening.

Tuesday group B and athletes competing Wednesday will meet for practice. OB group will leave from Woodman at 2:45

Wednesday athletes competing will leave from Midland at 2:45; anyone not competing will have the day off and Thursday.

Thursday; OB group will leave from Midland at 2:45; athletes who didn't compete will have practice after school and those who did will have a home Nike App workout.

Friday: everyone will meet for practice

Saturday: Parent meeting 9am, LGI. Varsity practice at 10:30am

PARENTS; make sure you fill out the emergency contact form, this is mandatory and your child will not be able to travel if we don't have this. The google form and link to the team store (closes Tuesday night) can be found to the right.

SEC Championship

The order of events and list of athletes competing has been posted; athletes competing should be at woodman field by 1:15pm. We will be competing in the black team shirts and black shots. Do not show up in pajamas or sweats that aren't team colors (blue, grey or black). Remember snacks and/or money for the concession stand. Athletes not competing should do the workouts below on the Nike App.

Nike app

1) Quick Mobility Warm-up

2) 5-Min Bodyweight Burn: Core wake-up call

3) 10-Min HIT: Abs

4) 10-Min Runner's Yoga: Calves & Hamstrings

There is no fee to enter the meet, parents we understand you want to watch you children compete however we ask that you don't sit around them so they can focus. If it were football or basketball you wouldn't be on the bench with them so we ask that you show this sport the same respect. 

All parents make sure you fill out the emergency contact form linked to the right, athletes will not be able to travel if we do not have this information. Please keep next Saturday (1/18) open as we will be having a mandatory parent meeting at 9am.

REMINDER: the team store is currently open and will close on 1/14 so get your orders in ASAP

TEAM STORE

12/8

Today we will meet in the auditorium after school and group B should do the Nike App home workouts listed below. Reminder; click the workout tab at the bottom and in the search bar type the name of the workouts; you will need to do this one at a time.

1) Quick fix Mobility

2) 10-min HIT: Abs

3) 10-min yoga: core flow

4) 10-min runner's yoga: calves & hamstrings

Also; linked to the right you will find the emergency contact google form and the link to the team store. Parents please fill out the emergency contact form in full, and if you are interested purchase gear for your athletes. We would like athletes to have a top and bottom so we can look like a team at competitions.

TEAM GEAR

EMERGENCY CONTACT

12/7

Today group B, and Throwers will meet on the second floor after school; group A should do the workout below on the Nike App and the Ocean Breeze group will be leaving from Midland at 2:45pm.

1) Quick Mobility Warm-Up

2) 10-Min HIT: Endurance Training Blast

3) 10-Min HIT: Stability Training Basics

4) Joint Mission

Parents please see link to the right for the teams emergency contact form; this needs to be fully filled out even if you've done it for prior seasons. Also, the team gear store is open and will close on 1/14; we will only keep this open for one week so that we can get items as soon as possible so get your orders in ASAP.

Week of 12/6

This week we will be starting the rotating schedule, with group A going Monday & Wednesday and group B goin Tuesday & Thursday. It will be 40 degrees on Friday so everyone will meet at woodman after school. 

Today group A, Varsity, and Throwers will meet on the second floor after school; group B should do the workout below on the Nike App

1) Quick Mobility Warm-Up

2) 10-Min HIT: Endurance Training Blast

3) 10-Min HIT: Stability Training Basics

4) Joint Mission

Parents please see link to the right for the teams emergency contact form; this needs to be fully filled out even if you've done it for prior seasons. There was supposed to be a parent meeting on the 4th but it had to be rescheduled; we will have that information out to you all as soon as possible.

12/4

Varsity will meet at woodman at 10am; everyone else should do the workouts below on the Nike Training App. For those of you that missed practice yesterday go to the app store on your device and download the Nike Training app. To find the workouts below click the workouts tab and in the search bar type the name to find said workout.

1) 5-min Bodyweight Burn: Core Wake-Up Call

2) 5-Min HIT: Your First HIT Class

3) Full Body Ignition

4) Runner Flexibility