Oct 15-21 NINJA CAMP!!

 SNOW!!!!!!

 

Super practice this weekend ON SNOW (well almost) but October 13th is a nice early first snow which should get us ready for some winter weather soon.   You did amazing on your pursuit race and really left it all out there in that sprint!  Next time we will do this in heaven (hills are so heavenly).  Plus, I was away at a coaching course all weekend so I have so many ideas to show you this week!
Parents, please have your son or daughter also read the blog every week, we are trying to encourage them to be accountable for their schedule, equipment, training and success!

Ok here we go!  XC NINJA Camp week. We have some work to do to prepare for Ninja Warrior Status. Jr Shredders are totally invited to all events up & including until dinner time Saturday.


Monday: Rest, recovery and alternate sports
Tuesday: 5-7 rollerski (unless raining)   2 min zone 4 sprints oh yeah!!!
Wednesday: Find a hill and hit some 45sec to 1min repeats (x5) - can you find a stair case to repeat?!? Don't forget to warm up and cool down.
Thursday: Zone 1 run for 30 min. + HARD Strength NINJA workout -  link below (report your status on Saturday)
Friday: Rest and or alternative sports...rest up for an active weekend.

Check out the Ninja workout again this year - Are you a level I, II or III?
Ninja workout

Saturday

9:30am - Arrive Hardwood  (Team Training bring rollerskis and equipment + trail running kit)

 12:30 - Move to Kim's House - eat lunch (sandwich bar, veggie trays) set up sleeping arrangement

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

4:00 - Fitness, balance and strength team challenges

6:00 - Dinner (Spag or lasagne and salads)

7:30 - 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

11:30 Lunch (sandwich bar, veggie trays)

1pm leave for team activity (TBA but hopefully climbing gym in Barrie)

2pm - Climb

3:15 Pick up from from Kim's house

*** we will try to fit in a yoga class at some point!!  Sorting out timing.

DRIVERS:  

I will update via whats APP if I need drivers. 

What to bring to camp:

3 sets of workout clothes (layered) top bottom, socks
Running shoes 
raincoat
Headlamp if you have one
Warm clothes for the fire 
Indoor workout clothes you can be flexible in for Sunday outing
PJs/toothbrush
Sleeping bag, pillow, Thermarest/yoga mat 
JOURNALS!!!!!
Water, snacks
Nordic poles - walking and skiing
Boots for roller skiing, rollerskis if you have them, helmet and poles.

What NOT to bring to camp:
phones - OK yes you can have them on you in a bag for contacting parents and friends at designated times, but there will not be free time to play on electronics on this camp.