Friday Workout

As per the schedule, there is no practice Friday - Tuesday of next week. The coaching staff trusts that you will complete the prescribed workout on your own or with your teammates. Here is the workout for Friday.  Remember, the early bird catches the worm AND the earlier the practice the cooler it will be :)

Foot drills, bridges, clam shells

7-10 min jog/jump rope

dynamics and drills

Varsity - 75 minute cross-train (elliptical, swim, bike)

JV - 60 minute cross-train (elliptical, swim, bike)

Frosh/Newbies - 55 min cross-train (elliptical, swim, bike)

Then follow this stretching routine:

Post Workout Stretch

Saturday's workout will be posted on Friday afternoon 

Fall Cross Country Schedule

The schedule has been posted for the season. Be sure to print it out, take a screen shot and/or  look at it daily. The coaching staff will not make daily reminders  of practices that are off site, it is your responsibility to stay updated and inform your parent/guardian especially if you carpool or get a ride home.

Please be mindful of the invitationals on the weekends as well. As discussed, all athletes will have the opportunity to compete during our dual meets during the week as log as you have been consistent with practice (attendance and effort). The coaching staff will create a specific number of teams per level (freshman, jv, varsity) to compete on the weekends. This will be determined by the performances in school, practice and competition during the week.

We will travel to Garrett Mountain tomorrow (Tuesday, August 28, 2017). We are aware that freshman orientation will take place Tuesday and Wednesday, which ever day you miss practice do: foot drill clam shells and bridges 10 min jog, dynamics and drills and go for a 30 minute run, followed by stretching and core exercises.

Should there be any questions please email montclaircrosscountry@gmail.com

Friday Practice Reminder

As a team we will travel to Branch Brook Park for practice. The buses will leave at 7:30am. Please be on time. Our goal is to return to Woodman Field at 10am.

Wednesday Practice - Location Change

We will meet at Brookdale Park at 7:30am on Wednesday, August 23, 2017. Please plan your ride accordingly. We will also dismiss from Brookdale Park. We will meet by the scoreboard on the track.

Clearance list has also been updated. Check to see if your name appears.

Saturday Workout/ Practice Info

Since we will not have practice on Saturday's until the school year begins the workout for tomorrow is posted below:

Warmup 
1 mile
dynamics and drills

JV (not your first year participating in MHS cross country): 5-6 mile run on grass
Frosh/Newbies (your first year participating in MHS cross country): 3-4 mile run on grass

100 Pushups
200 Abs

15 minutes of stretching

Friday Practice Cancelled Home Workout Posted/ Monday Practice Information

Attention!!! practice has been cancelled for tomorrow. Below is the workout you are to complete on your own. Monday we will travel off site to Holmdel Park on a bus. The team will travel together to Holmdel. If you miss the bus you will not be allowed to meet us at practice. For those who will travel to Holmdel, be prepared with water/sports drink and snack. If you are not cleared you will not be able to travel with the team on Monday. The coaching staff is still receiving confirmation on clearances from the athletic office. Please do not call nor stop by, the coaching staff will take care of it. If there are any questions or concerns please email montclaircrosscountry@gmail.com

Friday Home Workout

Warm up: 

Jumping jacks for 1 minute then hold a 1 minute plank. 

Rest for 45 seconds and repeat 6 times. 

When finished follow with light stretching.

1 min high knees, 1 min jumping jacks, 1 min toe touches, 1 min lunges, 1 min rest. 

Repeat 8 times

Do this at the end of the workout. Complete as many rounds as you can in 10 minutes. Rest only as needed.

* 10 crunches

* 5 Push-Ups

* 15 Squats

ABS: 25 crunches, 20 leg raises, 1 minute plank (30 sec elbows/30 sec hands). 

Rest and repeat 6 times!!

REMINDER!! We will not have Saturday practice until the start of the school year. 

Official Start of the Season - Helpful Hints and Clearance List

The season officially begins tomorrow. For this entire week, plan to meet on the track at Woodman at 7:30am. Make sure you have breakfast (no dairy if possible). Wearing light color clothing will be best. A refillable water bottle, snack for after practice and your preferred sports drink (if you choose) will be helpful as well.

You can plan for practice to be done by 9:30am. Your parent/guardian will be able to pick you up from Woodman.

There have been a few changes to the cleared list, if your name is not on here, please email Coach Wallace and she will be able to tell you what is missing. We will post an updated list when the athletic department sends one to us. Please do not call the athletic department about clearances the coaching staff will be able to update you on your clearance.

Clearance List

The clearance list has been posted. If you see your name you are able to practice the first official day of the season. If you have handed in your forms and your name is not on the list email Coach Wallace so she can inform you of what you're missing. Please do not call the athletic office. The first official practice is Monday, August 14, 2017 at 7:30am at Woodman Field. If you have any additional questions please email Coach Wallace at montclaircrosscountry@gmail.com.