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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