Great work this weekend at the Yuletide Blast!
I hope everyone had a ton of fun, it
was amazing to watch you guys out there for the first race of the season.
At practice on Sunday we chatted
about the race. I know a lot of you were busy but I don't want you to be left out
of the chat.
I would like each of you to think
about:
1) What went well at the race?
2) What you think you need to work
on?
3) What was the most fun?
4) Did you like the staggered
start/was it fun to chase the skier in front of you?
Remember, we want everyone to have
fun and improve! Thinking about and answering these questions makes it easy.
Also! If anyone is looking for some team gear, here is the extra from what the team ordered for the year. Let your parents know!
Also! If anyone is looking for some team gear, here is the extra from what the team ordered for the year. Let your parents know!
| 2016-2017 Surplus | ||
| Junior | Tights | $73 |
| XL | 2 | |
| Men's | Tights | $78 |
| Small | 1 | |
| Medium | 1 | |
| Jersey | $88 | |
| XS | 1 | |
| Jacket | $170 | |
| XS | 1 | |
| Small | 1 | |
| Medium | 1 | |
Training Plan
Monday – Take it easy and relax! Today
would be the best day to think about the questions about the race.
Tuesday - strength (below).
Wednesday - Ron will be out on Wednesday to do
some technique. Bring your skate skis, 5:00 pm- 6:30 pm
Thursday - strength (below)
Friday –off/gym/games with friends
Saturday – Christmas Eve!! We will be meeting
in the morning 9:00 am -12:00 pm so we can get home for Christmas eve. We will be
doing some intensity on our skate skis.
Sunday – Merry Christmas
Over Christmas things might get busy and
I know some of you are going away. If you can't get out skiing make sure you
are doing your strength exercises and get in some biking and/or running.
Strength
**Warm up: 10- 15 min Jog or bike**
Make sure your
getting in a good warm up!
Do each exercise 2-3 times for 30-60
seconds! Rest for a minute and grab some water between each round.
1. Wall sit
2. Explosive Push ups- 8-12
3. Rocket jumps- Squat and
jump as high as you can
4. Incline pull-up or pull
ups if you have a high bar. If you are doing regular pull ups try3-10 instead
of 30 seconds
5. High Knee run on the spot
6. Walking Lunges
7. Speed skaters-
https://www.youtube.com/watch?v=4tuKi6C48N8
8. Jane Fondas both sides, lay on
your side and lift one leg at a time
Here are some photos! My phone went to sleep because it got cold so I didn't get very many :(
If your parents got some good ones they could send them to me and I could put them up on the blog!
More pictures!
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| Surprise visitor |
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