October 13 – 19

October 13 – 19

Happy Thanksgiving Everyone! I hope you all get tons of food and spend some quality time with your loved ones.

Don’t forget this weekend is the Fall Camp! Be very excited for all the activities we’re going to do and for even more rollerskiing! A complete packing list, and more details will come out to you via email this week.

Please remember to check/ bookmark this blog for team training weekly updates. Please also remember to record your training in your training log.

Team Training

Tuesday – HSB 5:00- 7:00 Rollerski + Strength

Friday – Pickup for camp

Saturday – Fall Camp at Olympia (games, rollerski, activities, strength)

Sunday – Fall Camp at Olympia and departure

Training Checklist

- At least 60 min a day of moderate to vigorous intensity

- Vigorous activities 3 days a week

- Strengthening activities 3 days a week

Training Week Example

Monday- Eat turkey + activities with family & friends 1+ hours (moderate to vigorous activity)

Tuesday- Team training 2 hours (moderate to vigorous training + strength)

Wednesday- Hockey practice 1- 2 hours (moderate to vigorous activity)

Thursday- Run/ rollerski/ bike/ rollerblade/ skate + ski bounding 1- 2 hours (Vigorous activity day + strength circuit)

Friday- Gym class + camp activities (games, rollerskiing, activities, strength)

Saturday- Camp activities (games, rollerskiing, activities, strength)

Sunday- Camp activities (games, rollerskiing, activities, strength)

Our Strength Circuit

30 seconds per activity, go through the set 1 to 2 times

- Push up

- Plank

- Crunch

- Bicycle

- Oblique crunch (30 sec per side)

- Jane Fondas (30 sec per leg)

- Reverse crunch

- Supermans