Garrett Invitational

order of events and event list have been posted for Garrett Invitational tomorrow. If you are not competing you have practice at 7:30am at woodman field. If you are competing meet in Midland Ave at 9am.

If you are observing you are excused.

Friday Practice Location Update

Attention all cross country team members, meet in the annex gym immediately after school changed and prepared for practice. Be ready at 2:50pm. Please be on time.

Sprinter group report to the Woodman Field.

**We will go over the meet tomorrow during practice. There is a change in the times... if you compete you will meet on Midland at 9am. If you are just practicing you will meet at Woodman Field at 7:30am**

Winter Sports Information - Dates to hand in forms

Completed Medical and Athletic forms

If you have participated in a fall sport and your physical is valid and all your paperwork is complete this is when you hand in your paperwork 

WHERE:                 
LGI – Main Building from 4:00 pm to 7:00 pm

WHEN:   
Thursday, October 5, 2017: Submit completed forms (Medical and Athletic) for Ice Hockey and Swimming

Thursday, October 12, 2017: Submit completed forms (Medical and Athletic) for Bowling, Winter Track and Wrestling

Monday, October 30, 2017: Submit completed forms (Medical and Athletic) for athletes of any Winter Sport.  

If you have to have a physical with the school doctor hand in your forms on 

WHERE:
LGI Main Building – Paperwork from 4:00 pm to 7:00 pm.  
Physicals from 4:30 pm to 6:30 pm

WHEN:                   
Monday, October 9, 2017: Sports physicals and form submission for Ice Hockey and Swimming

                                
Tuesday, October 17, 2017: Sports physicals and form submission for Bowling, Winter Track and Wrestling

                                
Monday, October 23, 2017: Sports physicals and form submission for Fencing, Winter Cheerleading and Boys’ and Girls’ Basketball

Any questions, please go the website.  
http://www.montclair.k12.nj.us/schools/montclair-high-school/athletics/mhs-athletics/

*****IF YOUR PAPERWORK IS NOT HANDED IN ON TIME, YOU WILL NOT BE ABLE TO PARTICIPATE. DO NOT WAIT UNTIL THE LAST MINUTE. OCTOBER 30TH IS THE FINAL DAY TO HAND IN FORMS****

Thursday Practice Announcement

For those who have to see a teacher /club after school report to Woodman immediately after for practice.

Dual Meet Schedule Change

Our league meet at Branch Brook scheduled for 9/26 has been moved to 9/27. Please make the change on you calendar. This means we will have practice at Woodman Field on 9/26.

Breast Cancer Awareness Month Fundraiser

October is Breast Cancer Awareness Month.  We as the Montclair High School Cross Country Team are encouraging all athletes to buy/sell at least TWO of our BREAST CANCER AWARENESS Long Sleeve T-shirts for $20 each. We will be asking the team to wear them throughout the month of October. All Orders are due by September 25.

** PLEASE NOTE THERE ARE 2 COLORS AVAILABLE **

A percent of the monies raised will be donated to the Montclair High School Breast Cancer Awareness Club.

To Order please click on the Link 

Saturday Workout

If you did not go to Holmdel, here is your workout.

Warm up: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 4 times.

4 SETS OF THIS: 

— 5 push-ups 

— 20 sit-ups 

— 20 squats 

— 20 lunges 

— 80 jumping jacks 

— 60 second wall sit. 

Rest 2mins

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups, 1 min lunges, 1 min rest. Repeat 6 times 

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times!! 

Reminder if you have a bike you have an hour ride tomorrow, if not then hit a 20 minute run.

Friday Practice

Tomorrow after school, change and meet in the annex gym.

Thursday Practice

We will travel to Garrett Mountain tomorrow. If you have to meet with a teacher, or planned to leave early from practice (and did not plan to go to Garrett) meet Coach Washington at Woodman Field tomorrow immediately after school.

MHS Spike Night

Good Morning! As promised we have a confirmed date for our MHS Spike Night. The information is below:

Where: Fleet Feet
When: Monday, September 18, 2017 5pm-8pm
Who: Hosted by Saucony
What: 20% discount on spikes and trainers along with pizza and give aways!!

Come out and support this wonderful company, who specifically created this event for us! There have been a wonderful supporter of the Montclair High School running program for years.

Saturday

If you are competing at Darlington meet at Midland Ave at 7am.

If you are not competing report to Woodman Field at 7am.

You can check the list on the right side of the blog under event list/results.

First Meet of the Season

Tomorrow we will travel as a team to Branch Brook Park for our first cross country meet. The race times have been posted on the schedule.

As a team we will wear our grey cross country shirts to school. Please make sure you have layers to change into after school in preparation for the meet (long sleeve shirt and pants). 

Remember to eat a good breakfast, lunch and have a snack (immediately after school) and a snack for after your race is complete. The races begin at 4pm and the last race goes off at 5:45pm. We plan to be on the bus coming back to MHS at 6:30pm. If you would like to go home with your parent or guardian after the meet please let a coach know before dong so. 

As stated in the brief team meeting and on the blog, if you have seven practices you will be able to compete tomorrow. We will determine who will compete on Saturday based on Thursday's results; go out there and do your best. 

We look forward to having a wonderful first day and strong performances at our first meet.

STAY HYDRATED :)

There is a parent meeting on Friday, September 8, 2017 if any parent or guardian has not received the evite please email Darryl Lammin at dlammin@hotmail.com so your name can be added to the parent email list (please provide your child's name, your name, and email address in the body of the email.)

Tuesday WWorkout

Warmup

Foot Drills, Clam shells, Bridges

Mile warmup

Dynamics and drills

Workout- Should be done on grass NOT concrete

Varsity

For 4 miles jog 2:30 minutes, run 60 seconds

JV

For 3 miles jog for 2:30, run for 60 seconds

Frosh/Newbies

For 2 miles jog for 2:30 run for 60 seconds

7 minute cooldown jog

Stretch, core (500 reps)

Tuesday and Wednesday Practice Information

We will stick to the calendar as posted. There will be no practice tomorrow (Tuesday, September 5, 2017) be sure to check the blog for your assigned workout, it will be posted by 7:30am tomorrow morning.

Wednesday, we will meet at 2:30pm. The location has changed. We will meet at Woodman Field. Please be there on time and have your foot drills, clam shells and bridges done so we can get right into the workout. We will also distribute uniforms on Wednesday. In order to compete in the first meet (9/7) you will have to have participated in 7 official practices. 

As a reminder, ladies you will compete in black spandex shorts and uniform provided by the coaching staff (it is your responsibility to purchase a pair) Here is an example. 

If you have summer work to complete for school, make sure you work on it now. Do not wait until Wednesday night to complete it. See you all soon. 

Labor Day Workout

Happy Labor Day!! 
Varsity and JV 
Warmup
Foot Drills, bridges, clam shells, 10 min jog warmup dynamics and drills
Workout
Varsity - 6-8 miles
JV- 5-6 miles

Frosh/Newbies

Warm up: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 4 times 

Take a 2 minute break

Workout: 20 squats, 30 lunges, 40 high knees, 60sec wall sit, 100 jumping jacks, 1 min rest. Repeat 4 times

Rest 2 minutes

1 min high knees, 1 min jumping jacks, 1 min squats, 1 min crunches, 1 min lunges, 1 min rest. Repeat 4 times

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 6 times!!

WE MAY MEET TOMORROW (TUESDAY, SEPTEMBER 5, 2017) FOR PRACTICE AT 2:35PM AT WOODMAN. KEEP YOUR EYE ON THE BLOG FOR THE CONFIRMATION. WE WILL CONFIRM BY 7PM. ENJOY THE REST OF YOUR DAY!!

Saturday Workout

Warm Up
Foot drills, bridges, clam shells

7-10 min jog

dynamics and drills

Workout
Varsity Boys - 10 miles every 6 min do a 60 second surge (between a stride and sprint)
Varsity Girls/JV Boys - 7-8 miles 6 min do a 60 second surge (between a stride and sprint)
JV Girls - 6 mile 6 min do a 60 second surge (between a stride and sprint)
Freshman/Newbie Boys - 30 min run and 12x100m sprints (walk back rest)
Freshman/Newbie Girl - 30 min run and 12x100m sprints (walk back rest)

Cool Down
Stretch