Athletes competing tomorrow, we will will leave from Woodman at 2:45pm; the list of athletes and order of events is posted to the right.
We will be competing in the black mountie shirts and black shorts/spandex. Come prepared with water, snacks, money for concessions, home work and most importantly ready to compete.
Tomorrow freshman, jv and throws will meet at woodman for practice; locker rooms will be opened at 1:30 and athletes are expected to be on the track dressed and ready to begin at 2pm.
The ocean breeze group will leave from Midland avenue at 1:20pm. Everyone needs to make sure they have proper layers and come prepared ready to work.
Tomorrow freshman and jv will have an at home workout, throwers will be off and varsity/OB group will have study hall followed by practice (the location will be posted during the day). On Thursday, freshman/jv and throwers will have study hall with practice after and the OB group will leave from Midland ave at 1:20pm.
Today the ocean breeze group will leave from midland ave at 2:45pm; everyone else will report to woodman after school.
Today we will meet in the main building auditorium for practice; athletes should come changed and be ready to go at 3:05pm.
REMINDER: Freshman & JV have the day off and there is no practice on Saturday; see workouts below for the days ahead in preparation for phase 2 on Monday. Varsity will meet at woodman after school
For those of you volunteering on Sunday; in the event that you didn't receive an e-mail, please have report at 6:45am on the corner of Label Street and Forest Street
FRIDAY:
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: repeat warm up followed by stretching, hold each stretch for 30 seconds.
SATURDAY: ACTIVE RECOVERY
SUNDAY:
Distance: Easy long run 3-6 miles (distance is your choice)
Everyone else: Off
BOOSTER EVENT
To honor the accomplishments of the cross country season and celebrate the winter track season to come, we will be having a Team Game Night on Friday, December 13, from 6-8:30 in the Annex Atrium/Freshman Building Cafeteria.