10/31

Tomorrow Freshman and JV athletes have the day off, varsity will meet at woodman field immediately after school. On Friday athletes competing will be dismissed after 6th period (12:39) and the bus will be leaving from Midland ave at 1pm race times are listed below. If you have been inconsistent with practice in the past week you will not be competing, all freshmen will be running in the navy blue shirt. JV and freshman athletes that are in need of Jerseys/shirts please come to woodman immediately after school tomorrow. The only name list that will be posted is of the athletes running varsity if your name is not on that list (sophomores, juniors and seniors) run JV; Freshman will be running freshman

Combined Boys/Girls Freshmen    2:15 PM

            

 Girls Varsity Championship    2:50 PM

            

 Boys Varsity Championship    3:25 PM 

           

 Girls  Junior Varsity  3:55 PM

          

 Boys Junior Varsity   4:30PM

Senior Gifts

As we are drawing closer to the end of the season we will be collecting funds for the senior gifts; which will be given out at the end of the season banquet. We would like all athletes except for seniors to donate $10, these funds will be collected by Krisantha Spencer, Lucas Dia and Meghan O´Brien and we would like to have all funds in by Monday November 3rd the latest.

10/25

There will be no practice tomorrow for freshman and JV, athletes are asked to do the following workouts below on the Nike App. Varsity athletes will be leaving from Midland ave at 7am, be on time and wear layers.

1. Runner warm up
2. Cut to the core
3. The perfect 10
4. Peaks and valleys
5. Runner flexibility

Winter Paperwork

Medical sports forms will be collected on the dates listed below.

All medical forms are found on the MHS website  

https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms

You will still have to hand in the full medical packet (4 forms). You must have a valid physical on file in the Nurse’s office in order to play sports.  

If your physical is still valid, all you need to turn in is the Health History Update Questionnaire.

Athletes can turn in completed WINTER physicals from Primary Doctor and the Health History Updated Questionnaire on the following days:

October 28^th for Freshmen in Room 400A during Lunch.

October 29^th for Sophomores during Lunch to the Athletic Office in the Main Office of the High School.

October 30^th for Juniors during Lunch to the Athletic Office in the Main Office of the High School.

October 31^st for Seniors during Lunch to the Athletic Office in the Main Office of the High School.

10/22

Freshman and JV will have the day off today. Please do the workout below on the Nike app;

1. Runner warm up
2. Cut to the core
3. The perfect 10
4. Peaks and valleys
5. Runner flexibility

NYCXC Invitational

The bus will leave from Midland avenue at 7:15 tomorrow, athletes remember your layers as it will not begin to warm up until we are almost about to leave, please do not just show up in pants and a long sleeve t-shirt; when we arrive it will be in the low 40´s. Also, remember water and snacks as well and most importantly a competitive spirit.

10/18

All JV and freshman boys should bring their uniforms (singlet and shorts) to practice tomorrow

10/16 home workout

Nike App

1) runner warmup 

2) cut to the core

3) extend your range

4) runner stability

5) runner flexibility 

10/16

Freshman and JV athletes will have the day off tomorrow. Varsity athletes should report to woodman field immediately after school. Also, families just a reminder the team fundraiser is only open for 3 more days and we have yet to reach our goal of a minimum of 100 shirt sales, this is our only fundraiser for the season and we can use all the help we can get. We would like all athletes to have these for the meets on Nov. 8th and 9th. Please support!

https://www.customink.com/fundraising/mhs-cross-country-breast-cancer-fundraiser?ref=email_messaging_desktop-post-launch-v2&utm_campaign=fr_sup_post_launch_share&utm_content=buyordonate&utm_medium=email&utm_source=fr_supporter_txn&side=back&type=1&zoom=false

10/14

Today practice will begin at 2:45 at woodman field.

Essex Invite

Tomorrow the bus will leave at 7:30am from Midland ave. Please wear layers, bring snacks and be on time.

Important Info.

All athletes participating in Cross Country and are interested in winter track the meeting will be held at 2:45 in the LGI. Come to the meeting first and then make your way to woodman field. Also, the list for the Essex County Invitational has been posted.

Updates!

It’s that time of year again; MHS Cross Country Breast Cancer Awareness Fundraiser! Deadline to order is October 18th. See the breast cancer awareness link under the info tab.

Also, for all athletes interested in doing winter track, there will be an information meeting on Friday at 2:45 in the LGI. We will go over preseason workouts and information in regards to getting cleared, please be on time as the meeting won’t take that long.

10/9

There will be no practice tomorrow for JV and freshman, do the home workout below. Varsity will meet at woodman field at 8am

Home workout

Warmup :

 - 20 jumping jacks

 - 1 min planks

 - 20 push-ups

 - 1 min plank

 - 20 squat jumps

 - 1 minute plank.

Rest, repeat for 4 sets

Workout: 

10 push-ups, 20 sit-ups, 20 squats, 10 lunges each leg, 80 jumping jacks, 60 second wall sit. Rest and repeat for 3 sets

Abs: 20 crunches, 15 leg raises, 10 v-ups, 1 minute plank. Rest @ the end for 30 seconds, then repeat for 3 sets.

Sunday workout/SEC Championship

Athletes, today do the workouts below on the Nike app. The SEC championship has been moved to tomorrow starting at 3pm. That being said all athletes competing will be excused from the last class of the day and the bus will leave at 1:45pm; see SEC list for athletes competing and race times. All athletes must wear cross country shirt, (no jersey underneath) and dark sweat pants as the team warm up. If you are not wearing this you will not be allowed on the bus. There is rain in the forecast so please bring rain gear and layers. Most importantly come ready to compete!

1) runner warmup 

2) cut to the core

3) extend your range

4) runner stability

5) runner flexibility 

9/5

Athletes there will be no practice tomorrow. Do runner warmup on the Nike app then,

Freshman: 20 minute run
JV: 30 minute run
Varsity: 40 minute run

When finished do runner cool down then runner flexibility on the Nike app. Keep an eye out for Sunday’s workout Saturday evening

Updates

As of now the tentative date for the SEC Championship will be Monday October 7th, beginning at 3pm. All JV and freshman male athletes must bring their uniforms (washed) to practice tomorrow.


Parents; just a reminder there will be a parent meeting/social on Friday at 7pm at 40 Prospect ave. This will be your chance to meet the coaches, learn how to get involved with the XC Booster Club or just catch up with other XC parents. We will talk about the season and have MHS XC gear available for purchase. Please feel free to bring food/drink to share if you feel the need and if not don't worry, we'll have some there too.

10/3

Athletes; there will be no practice for JV and freshmen tomorrow. Do the Nike workouts below and use the time to complete/stay ahead of homework and school work. The group that lifts/varsity athletes should meet at woodman immediately after school.

1. Runner warm up
2. Cut to the core
3. Glute and hip strength 
4. Glutes and glory
5. Peaks and valleys
6. Runner flexibility

SEC Championship

Tomorrow the SEC championship will be held at Branch Brook park. Athletes make sure you are hydrating tonight and throughout the day tomorrow. All athletes must wear their cross country shirts and dark sweat pants as the team warm up; if you are not wearing this you will not be allowed on the bus. Also, due to the heat the meet start time has been changed to 4pm so the bus will be leaving at 2:45pm. That being said no one is excused from the last period of the day. The schedule has been updated on the SEC list however as of now the only confirmed time is the 4pm freshman race; other race times are subject to change due to heat advisory and trainers checking every half hour. Again tomorrow is a championship meet, come prepared with water, snacks and a competitive spirit/mindset.