Saturday, November 8, 2014

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:
http://activeliving.westernsurg.com/wp-content/uploads/2013/05/12-ex.jpg

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