Strength training for X-Country skiing

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

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

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.

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.

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.

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.

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

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Warm-Up	Captain 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 stations	Warm-Up: On the run		Rest or Cross Train
Workout	30-40 min run, Balance work	VO2 Max-4x4 min intervals level 4-2 min recovery, Rollerski-2 groups (Track?)	Long Run with poles-Rollerski Balance/Strength	Hills-Rollerski 4x8min Level 3 2 min recovery (Behind school on trails)	Recovery Run-Balance Games
Cool-Down	10 Min Jog	Warm-Up: 10 min jog - Active stretching	10 Min Jog	10 Min Jog	None
Strength	Core/Weights	Weights	Core	Weights	Core

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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