Oct 9-Oct 15 XC Ninja Camp Week!

Ok here we go!  XC NINJA Camp week. We have some work to do to prepare for Ninja Warrior Status.

We will be starting to talk more about goals this week and on our Ninja weekend.Some of you started your goals on Saturday, so I will/we will pick up your journals Wednesday, and provide the rest of you with journals at the NINJA camp.

Tuesday: Interval running - 30-45min runs with 5-7  2 min zone 4 sprints
Wednesday: pole striding and MOOSE HOOVES
Thursday: Zone 1 run for 30 min. + Strength NINJA workout - copy and paste link below
Friday: Rest and or alternative sports

Saturday

 9:30am - Arrive Hardwood  (Team Training and NINJA Erg Challenge)

 12:30 - Move to Kim's House - eat lunch (athletes bring their own) set up sleeping arrangements

2:00 - Rollerski to 4th line park and agility training (obstacle course) VIDEO THEM

4:00 - Games in Park

5:00 - Dinner (Spag or lasagne and salad)

6:30 - Ski hill walk and glow in the dark games, Fire (marshmallows)

9:00 - Movie/tour de ski videos  (popcorn)

11:00 - lights out :)

Sunday 

7:00am activation run, core blast

7:30am Breakfast (pancakes, eggs, oatmeal, fruit)

9:00 Rollerski Ingram with a stop off at steepest hill in Oro Medonte

12:00 Lunch (sandwich bar)

1pm leave for Ninjaz Vaughn

2pm - Ninjaz

3:15 Pick up from Ninjaz in Vaughn

**Internal ski swap info

Sat: 9:00 internal ski swap (in the house, just with Kim) OR 3:00 swap with Jack (you can get your parents to pick you up from Kim's house and go to Hardwood to look at equipment with him)

DRIVERS:  

Saturday from Hardwood to Kim's - Kim, Shawn and Ray

Sunday from Kim's to Ingram - Kim, Dan and 1more ????

Sunday from Kim's to NINJAZ - Kim ???????  Need drivers.

What to bring to camp:

Lunch for Saturday
2 sets of workout clothes (layered) top bottom, socks
Running shoes
Headlamp if you have one
Warm clothes for the fire
Indoor workout clothes you can be flexible in for Ninjaz
PJs/toothbrush
Sleeping bag, pillow, Thermarest/yoga mat
Water, snacks
Nordic poles - walking and skiing
Boots for roller skiing, rollerskis if you have them the more SNS boots the better - I don't have enough skis to go around....but we can break into groups.

Ninja workout
https://darebee.com/workouts/ninja-workout.html