Sunday, November 23, 2014

Strength training for X-Country skiing



Good theory Nordic specific strength training.  Notice the trainers emphasis on the pace of the workout.

Sunday, November 16, 2014

Coach Church Wins the First Ski Award! & I Tried Grooming.




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Coach Church headed to the Northwest Metro in search of snow.  Enough snow to set a track.

Still need a few more inches here, but we're getting close.  It was a brilliant day to be outside.

For practice this week we are going to try to start skiing on the turf, but will need to see if our State Championship Game bound football team needs it for practice.  Big shout out to Cale!

Please be dressed for indoor or outdoor workouts.  We will have to play it day by day again this week.  Bring your grit, for a fun filled week.

Friday, November 14, 2014

Week 1 Wrap-Up


  Coach Sedler and I are pleased to be working this years crop of skiers. Our 8-16 inches of snow didn't materialize into more than about an inch of icy frosting.  We worked out indoors, lifted weights and went on a couple of runs in.  We fitted skies and started the waxing process.  The picture is from a short game of ultimate Frisbee played to wrap up the week.

Chance of snow again on Sat.  We have permission to ski on the artificial turf if it is covered by 2 or more inches of snow.  Bring in skis if you've got them.

 Best wishes to Cale.  We hope you advance in tomorrow's football game.

Tuesday, November 11, 2014

Nordic Skiers Bring Home the Cross Country Running Hardware



I was fortunate enough to attend the xc running awards banquet tonight.  It does coaches' hearts good to see wonderful students doing well off the snow.  Way to go to our swimmers, tennis players and football players too. A few more are finishing up the school play season.  I hope I didn't miss any activities.  Three cheers for all of  your off season efforts.

Sunday, November 9, 2014

Season Meet Schedule



Tu 12/9 - Lake Elmo - Skate
Tu 12/16 - Lake Elmo - Classic
Tu 1/6 - Battle Creek - Skate
Th 1/8 - St. Thomas Academy - Skate - 7/8/9 Meet
Sa 1/10 Biwabik
Tu 1/13 - Lebanon Hills/Jensen Lake Park - Classic
F 1/23 - Lake Elmo - Conference Sprints
Tu 1/27 - Mahtomedi - JV Conference Meet 
Th 1/29 - Battle Creek - Conference Championship Meet
Th 2/5 - Battle Creek - Section Championship Meet
Th 2/12 - Giant's Ridge - State Championship Meet

Please keep checking for weather related changes.  We are also looking to add some small meets and a home meet if we have the snow.

Saturday, November 8, 2014

Parent Meeting Thursday, Nov. 13th @ 6pm in High School Library

This meeting is for all Nordic Parents.  We will go over expectations, equipment and hear from the Booster Club.  Let's come together to create an outstanding season.  The meeting will be in Simley's Library.

Meeting Agenda to include:

  • introduction of coaches
  • review of team expectations
  • information on equipment and dress
  • booster club information
  • fundraiser?
  • meet schedule
  • Trip to Biwabik and Itasca



Simley Nordic Expectations

1.  Being a member of the Spartan Nordic Ski Team is an honor and a privilege.  It provides a chance to develop your body and mind.  It is both hard work and lots of fun.  All athletes need to demonstrate a positive attitude towards coaches, teammates, and officials.  You are expected to cooperate with all. Hazing or  harassment will not be tolerated, while fun is expected.


2. Practice begins at  3:00 and runs until approximately 5:00.  The vast majority of practices are held on campus.  Occasionally high school skiers may meet at an off site venue.


3.  Practices and ski meets are mandatory for all student/athletes.  If you miss a practice or a meet, you  must have an excuse signed by your parent.  Absences for academic  reasons require prior approval.


4. Care must be used with all Spartan  Nordic equipment.  School skis need  to be protected and kept clean.   The  Nordic room must be kept clean and free of wax build up.  All skiers  need to help clean on waxing days  until the room is cleaned.  Wax on;  wax off. No school skies will be issued unless students have a proper ski bag.


5.Practices and meets are a time to improve your fitness level  and to develop your skills. Success is measured by effort, attitude and improvement as well as by race times.


6.  You live in Minnesota!  Anticipate snow, cold, wind or rain everyday.   Be prepared to add or remove layers of clothing to stay comfortable.   Proper winter dress is a safety issue.  Skiers need  to get in the habit of checking the weather forecasts.


7.  Academics are at the core of  your educational experience.  All athletes  must be making good
behavior and academic choices to stay active on the  team.  Students first; athletes second.


8. All team members must abide by the MSHSL rules and  #199 district athletic policies.  These are
minimum standards; we, of  course, expect better!


9.Communication is an important part of  any team.  Short notice changes in meet times and locations often occur due to weather conditions. Please check the blog often.


10.  We are a team of athletes from grade 7 to grade 12.  We work to meet the individual developmental needs of each skier.


11. The skills and the attitudes learned in athletics are  applicable to all aspects of life, it is an overt goal of the Spartan  Nordic Ski Team  to develop students to be happy, hardworking, goal  oriented and ethical adults.  Learn, try and have a great season!


Winter Storm Warning Makes An Exciting Start to the 14-15 Nordic Season-Bring on the Fun! Workout Schedule For Week 1

Coach Sedler and I are looking forward to a great year of Nordic training and skiing.  It is always exciting to catch up with returning skiers and to meet the new additions to the team.  


Monday, Nov. 11th at 3pm-Practice begins. Meet outside the ski room. Come ready to run outside-prepared for the weather. Layers are key. No jeans.

Every athlete must have a current physical, signed by your doctor, on file.  If you don’t know if your physical is up to date, call the activities office.  You will not be allowed to practice without an updated physical.




Winter Storm Warning

Effective: 11/8/2014 9:03 PM
Expires: 11/11/2014 12:00 PM
Minnesota Counties Affected: Anoka; Benton; Carver; Chippewa; Chisago; Dakota; Hennepin; Isanti; Kanabec; Kandiyohi; Lac Qui Parle; McLeod; Meeker; Mille Lacs; Pope; Ramsey; Renville; Scott; Sherburne; Sibley; Stearns; Stevens; Swift; Washington; Wright; Yellow Medicine
...SIGNIFICANT WINTER STORM TO RESULT IN SEVERE TRAVEL IMPACTS MONDAY AND MONDAY NIGHT... ...CONFIDENCE HAS INCREASED SUCH THAT A PORTION OF THE WATCH HAS BEEN UPGRADED TO A WINTER STORM WARNING... .A POTENT STORM SYSTEM WILL BRING SIGNIFICANT SNOWFALL TO MUCH OF CENTRAL AND SOUTHERN MINNESOTA AND WEST CENTRAL WISCONSIN. A



Here's our weather dependent workout for week 1
MondayTuesday WednesdayThursdayFridaySaturday Sunday
Warm-UpCaptain Introductions Warm-Up: 10 min jog - Active stretching Warm-Up: 10 min jog - Active stretching Warm-Up: 10 min jog - Active stretching Warm-Up: 10 min jog - Active stretching- 3 strength/balance stationsWarm-Up: On the run
Rest or Cross Train
Workout30-40 min run, Balance workVO2 Max-4x4 min intervals level 4-2 min recovery, Rollerski-2 groups (Track?)Long Run with poles-Rollerski Balance/StrengthHills-Rollerski 4x8min Level 3 2 min recovery (Behind school on trails)Recovery Run-Balance Games
Cool-Down10 Min JogWarm-Up: 10 min jog - Active stretching 10 Min Jog10 Min JogNone
StrengthCore/WeightsWeightsCoreWeightsCore

We will also be using the weight Room 
Weight Training Nordic Ski

Upper Body Core Legs
Push ups (10-12)
Medicine ball (20
Front Lunge
Lat Pull downs (10-12)
Plank (1 min)
Side Lunge
Dumbbell single arm row
(10-12)
Sit-ups (1 min)
Mountain climbers (15 each)
Bench dips 10-12
Supermans (3 x 30 sec.)
Burpees (10)
Choice arm
Choice core
Choice leg

Extras:
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