Nov 20th - Nov 26th Wax on - Wax off!

In following with our Ninja theme, Mr. Miyogi will be present on Saturday to relay ancient handed down waxing secrets. Wax on - Wax off!  It will be largely a glide day so bring your skate skis and your classic skis and we will see how far we get!

Here is the winning Scavenger hunt team. Congratulations. You WIN one extra interval on Saturday!

For the runner up team, this is the bell tower :)  hee hee

We will sneak in some interval training Saturday morning, since we missed that in order to have our scavenger hunt. You will 'GET' to do a pyramid of explosive exercise, but it will be fun and entertaining for you....you will see!  If the weather is spectacular we can rollerski these intervals, but it is snowing like mad here again and the salt/sanders are out...so not very likely.

Week at a glance - we really want to increase our 'intensity' training as the racing approaches. Then the racing will take place of these intensity sessions.

Monday: Rest or Alternative sport
Tuesday: Can you run 5k with 5-2min all out sprints ( make sure you warm up and cool down). Remember, if you have rollerskis, you can replace runs with skis.
Wednesday: Bounding, bounding, bounding - followed by strength testing and circuits.  Lets have a balance competition!  I will post the exercise and the results on the whiteboard and send a picture to all athletes to see who is the 'Balance Master'
Thursday: Strength and fitness run/ski/bike/swim 20-30min (so a good pace, but not racing)
Friday: Rest or Alternative sport
Saturday: Intervals (with poles) (very slim chance we can rollerski) Then ski waxing lesson**
Sunday: Long Slow Day.  If you can get out with your poles, please do so! Can you do 2hrs?

**This is for athletes and parents.  I will email a list of items you may need. Even if you or your parents are expert ski waxers, this is an excellent meeting to attend. We will be covering how to wax for RACES too.  Also, we have a Yes Wax and Master Wax system that you may have never seen before!  Getting excited!

UPDATE: I thought I would add the link to the SOD Races for 2017-18.
http://xcontario.com/high-performance/sod-race-series/

UPDATED O-Cup Races
http://xcskiontario.ca/wp-content/uploads/2017/11/2017-2018-Ocup-schedule-updated-v4.pdf

LINK to Cross Country Ontario Website
http://xcskiontario.ca/