Winter Sports

Winter track does not begin tomorrow, all families should have received an email from the athletic department with the new dates for winter sports. If you did not please update your contact information in Genesis so that you can receive the school email blasts. The new dates for winter sports is below, workouts for athletes to begin doing on their own next week will be posted on the track blog by Sunday evening.

• Ice hockey December 14th moved to January 2nd by Gov. Murphy
• Basketball, fencing and bowling January 11th
• Swimming and Winter track & field February 1st
• Gymnastics, girls volleyball and wrestling March 1

Week 2 Workouts

The workouts below are for the varsity cross country athletes for this week. Please make sure you warm up first before going out on your runs or doing workouts. All other athletes are off and your workouts will be posted starting next week on the track and field blog. Montclairtrackandfield.blogspot.com

TUESDAY:  Nike App

1) Quick Fix Mobility

2) 10 minute HIT: Legs & Core

3) Core Crunch 2.0

4) Full Body Hustle

5) Back it Down

6) Runner Flexibility

WEDNESDAY: 7 miles gentlemen @6:30, ladies @7:30 pace. Followed by 6x100 on the track @ mile race rhythm.

THURSDAY: Nike App

1) Runner Warm Up

2) Runner Strength & Balance

3) Core Crunch 2.0

4) Runner Stability

5) Runner Flexibility

6) Low Back Relief

FRIDAY: Track workout. 3x1600m near 5k pace w/1:00 to 1:30 rests between each.  Followed by 4 to 6 x200m at miler pace, jog 200 between each. 

SATURDAY: Nike App

1) Quick Fix Mobility

2) 10 minute HIT: Legs & Core

3) Core Crunch 2.0

4) Full Body Hustle

5) Back it Down

6) Runner Flexibility

SUNDAY:  9 Miles @ easy pace.

Team Meeting

All athletes who were on the cross country team should report to woodman at 2:50pm for a mandatory team meeting. Athletes that ran at SEC's and Sectionals please bring your uniforms and wear your blue cross country shirts to the meeting. 

UPDATE!

The cross country meeting tomorrow is cancelled please check back here daily for updates of when it has been rescheduled to.  

Reminder: Tomorrow, November 18th is the last day to register and submit forms for Winter Sports. They will be collected in the gym lobby (on Midland avenue) from 3:30pm to 5:00 pm; Ms. Covello is off the clock at 5pm so please make sure you show up as early as possible. Make sure you get this paperwork in, if you don't you will not be able to participate or tryout for a winter sport.

Medical forms (90 day update and physical) must be physically turned in, you can not fax or email them in. Please see information below from the athletic department in regards to submitting medical forms:

Sports Medical Forms Submission Process

Submitting Medical Forms to an Athletic Staff Member does not clear
your child to participate in any sport.

 

State Mandated Guidelines:

1. Sports Medical Forms must be completed, including the current physical https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms
2. Current Physical date is entered into Genesis by an Athletic Staff member
3. School nurse reviews and any missing information is relayed to the parent
4. School physician signs off on Medical form
5. Medical form is returned to Athletic Secretary
6. Athletic Department staff will examine whether School Physician approved and cleared athlete
7. Athletic Department staff will enter the cleared athletes in Genesis
8. Athletic Department Staff will notify coaches of completion
9. This process could take up to 3 weeks, depending upon the availability of School Nurse and the School Physician
10. Report is generated of cleared athletes by an Athletic Staff member and is emailed to coaches

 

Please be patient with us during this pandemic. We are trying our best to have your child’s forms processed as quickly as possible. Safety is our #1 concern.

Important Info.

Wednesday, November 18th is the last day to register and submit forms for Winter Sports. They will be collected in the gym lobby (on Midland avenue) from 3:30pm to 5:00 pm; Ms. Covello is off the clock at 5pm so please make sure you show up as early as possible. 

Just a reminder, medical forms (90 day update and physical) must be physically turned in, you can not fax or email them in. Please see information below from the athletic department in regards to submitting medical forms:

Sports Medical Forms Submission Process

Submitting Medical Forms to an Athletic Staff Member does not clear
your child to participate in any sport.

 

State Mandated Guidelines:

1. Sports Medical Forms must be completed, including the current physical https://mhs.montclair.k12.nj.us/athletics/mandatory_athletic_forms
2. Current Physical date is entered into Genesis by an Athletic Staff member
3. School nurse reviews and any missing information is relayed to the parent
4. School physician signs off on Medical form
5. Medical form is returned to Athletic Secretary
6. Athletic Department staff will examine whether School Physician approved and cleared athlete
7. Athletic Department staff will enter the cleared athletes in Genesis
8. Athletic Department Staff will notify coaches of completion
9. This process could take up to 3 weeks, depending upon the availability of School Nurse and the School Physician
10. Report is generated of cleared athletes by an Athletic Staff member and is emailed to coaches

 

Please be patient with us during this pandemic. We are trying our best to have your child’s forms processed as quickly as possible. Safety is our #1 concern.

This week

This week there will be no organized practice, however for those doing winter please do the

workouts below. Also, for everyone that was on the team this year, there will be a mandatory team

meeting on Wednesday at woodman at 3pm.

MONDAY: 6 Mile run followed by; 25 bicycle crunches, 20 reverse crunches, 1 minute plank 

(30 sec elbows/30 sec hands). Rest and repeat 6 times!!

TUESDAY: Nike App.

1. Quick Fix Mobility
2. Glute and hip strength
3. Quick-hit abs
4. Quick core crush
5. Runner stability
6. Runner Flexibility 

WEDNESDAY: Off team meeting at woodman at 3pm

THURSDAY: easy 8 mile run

FRIDAY: Nike App.

1. Runner Warm up
2. Runner strength & balance
3. Fresh on the circuit 
4. Quick core crush
5. Runner stability
6. Runner Flexibility 

SATURDAY: 8 Miles, followed by 6 x accelerations (5 houses driveway to driveway),
w/ walk back recovery.

SUNDAY:  1 hour of Cross training.

NJSIAA Sectionals

Tomorrow the bus will be leaving from Woodman at 1:50pm athletes competing should arrive at 1:45. Spectators are allowed however, we are put to the same spectator protocol as SECs. The girls run at 3pm and the boys run at 3:25. Today was the last day of practice but please keep an eye on the blog in regards to a team meeting for all athletes that were on the team this season.

11/13

Everyone should report to Woodman at 2:50. The list of athletes competing this weekend is listed below, parents we have gotten word from the state and you can attend; only two people from each household are permitted and we will be utilizing the same guidelines that we did from SECs.

Boys

Oscar Counsell

Charles Ehlis

Charles Hymowitz

Lucas Dia

Kona Michaud

Simon Skerry

Oliversage Heuschkel

Girls

Violet Ross

Meghan O'Brien

Lily Johnston

Maya Kim

Ella McAdams

Krisantha Spencer

Madeline Duncan

11/12

Tomorrow the varsity and sprint groups should report to Woodman at 2:15 and make sure you all bring your spikes. Everyone else should report at 2:45. Parents, you can expect athletes to be done the latest by 4pm, we will also make sure athletes call rides before beginning the cool down.

Athletes interested in winter sports, Genesis registration is open until November 17th. Sports physicals and health history forms (90 day update) can be turned in to Ms. Covello from 3:30-5pm on November 12th and 18th, these are the last two days so please get this done. She will be at the Midland Ave entrance of MHS by the gymnasium. 

11/11

There will be no practice today athletes should do the following home workout:

Nike app.

1) Runner Warm Up

2) Quick FIx Mobility

3) Full Body Goal Crusher

4) Upper Body Core Blend

5) Sunset Stretch

6) Low Back Relief

Athletes interested in winter sports, Genesis registration is open until November 17th. Sports physicals and health history forms (90 day update) can be turned in to Ms. Covello from 3:30-5pm on November 12th and 18th, these are the last two days so please get this done. She will be at the Midland Ave entrance of MHS by the gymnasium. 

11/10

Tomorrow varsity athletes should report to woodman at 2:45 and meet at the 400 start; please be on time. All other athletes should go for a 40 minute run tomorrow, we are closely monitoring the weather so please check the blog daily in regards to practice information.

Athletes interested in winter sports, Genesis registration is open until November 17th. Sports physicals and health history forms (90 day update) can be turned in to Ms. Covello from 3:30-5pm on November 10th, 12th and 18th. She will be at the Midland Ave entrance of MHS by the gymnasium. 

11/9

Tomorrow varsity will have practice earlier in the day all other athletes should do the nike app items below.

1) Runner Warm-up

2) Runner Strength & Balance

3) Cut to the core

4) Runner stability

5) Runner flexibility

6) Sunset stretch

11/5

Tomorrow varsity boys should report to woodman at 9am. Freshman and JV athletes will have the remainder of the week off and for tomorrow and Saturday should go for a 45 minute run on their own. Also, we'd like to thank Jessica Michaud for getting pictures of the athletes from the SEC meets where both teams brought home the team Championships and Oscar Counsell brought home the first boys individual championship in over 20 plus years. Below you will find the links to the pictures.

GIRLS

https://jessmichaud.smugmug.com/Sports/MHS-Cross-Country/MHS-XC-2020/MHS-Girls-Varsity-SEC-1142020jmichaud

BOYS

https://jessmichaud.smugmug.com/Sports/MHS-Cross-Country/MHS-XC-2020/MHX-Boys-Varsity-SEC-1132020/

11/4

There will be no practice; for those ladies that have been competing at the SEC meets you will be excused from school at 12:25 and the bus will leave from woodman field at 1:15pm; please arrive by 1:05. Athletes not competing have the day off

Also, for those of you interested in winter sports genesis is open until November 17th. Sports physicals and health history forms can be turned in to Ms. Covello from 3:30-5pm on November 4th (today), 10th, 12th and 18th. She will be on the Midland street side of MHS by the gymnasium. Even after completing all online paperwork these documents have to be physically turned in for your child to be clear.

SEC Championship 11/3

There will be no practice; for those of you competing the bus will leave from woodman field at 1:15pm, so please arrive by 1:05. Athletes not competing should go for a 20 minute run followed by the nike app items below. 

Nike App

1) Runner Warm-up

2) Activation station

3) Go for run

4) Runner flexibility

For those of you interested in winter sports genesis is open until November 17th. Sports physicals and health history forms can be turned in to Ms. Covello from 3:30-5pm on November 4th, 10th, 12th and 18th. She will be on the Midland street side of MHS by the gymnasium. Even after completing all online paperwork these documents have to be physically turned in for your child to be clear.

11/2

Freshman and JV should report to practice at 2:30 and place bags at the 200m start along the fence, Varsity athletes should be at practice by 2:45pm and place items at the 400m start. The spectator guidelines for the SEC meet has been posted, we have created the following protocols in an effort to keep our athletes and community members safe during this pandemic. These have been approved by Montclair administration and health officials and shared with the County (all channels that had to be involved in getting this approved) so we ask that you all please follow and if there are any questions or concerns please reach out to Coach Washington via email (runningmounties@gmail.com). 

The SEC races will take place at 2:30 on both days, boys running Tuesday and girls running on Wednesday. The athletes listed below will be competing, all athletes who have competed during the SEC meets throughout the season are asked to come on the days of the meet. Also, names below are subject to change.

Oscar Counsell

Charles Ehlis

Charles Hymowitz

Lucas Dia

Kona Michaud

Alexander Arata

Oliversage Heuschkel 

Violet Ross

Madeline Duncan

Lily Johnston

Meghan O'Brien

Ella McAdams

Maya Kim

Krisantha Spencer

Updates

Tomorrow athletes should do the following items on the Nike App

1) Wake-Up Warm-Up

2) Active Warm-Up Flow

3) Quick fix mobility

Parents, we want to thank you enduring with the no spectator guideline and your patience in regards to spectator allowance at the SEC meet. That being said, we have received spectator clearance however, as with the majority of things in life at the moment it will not be like seasons past. When the information for the meet is posted we will post the prescribed guidelines that we would need followed on the day of the meet. Again, we thank you for your patience in this matter and as the SEC heads have stated they certainly empathize with you all and your wishes to be part of your child's activities.

To the right we have posted the map of the course, athletes study the map in preparation for the meet; parents look over it so you can find a spot you would to catch parts of the race. In regards to spectators at Sectionals on the 14th, we have spoken with the state and they have informed us that the parks system is currently monitoring the COVID spike and will determine whether spectators will be allowed and an announcement will be made on 11/11; for all sectional sites not just Garret Mountain. Once that decision is made I will post it here.

10/30

There will be no practice tomorrow; athletes should do the following items below on the Nike App. The athletes who competed on Tuesday and Wednesday will meet at Woodman at 10am on Saturday all other athletes will have the day off.

1) Runner Warm-up

2) Pace breaker

3) Full body ignition

4) Cut to the core

5) Runner stability

6) Runner flexibility

7) Sunset stretch

Updates

Tomorrow all athletes will have the day off and are expected to do the nike app workouts listed below. Please keep an eye on the blog in regards to practice on Friday. As of 6pm this evening regular season competition has ended and the Boys team has finished with a record of 8-1 (ranked second overall in the SEC) and the Girls team has finished regular season competition undefeated with a record of 9-0 (ranked first overall in the SEC) which hasn't been done since 2015. 

Parents, we appreciate you following the guidelines set forth by the hosts of the meets (as frustrating as it has been) and we have been working on getting spectator allowance for the championship meet, once we get word all information will be posted with the information for the meet. In the meantime we ask that you be patient, trust us to do our job as the coaches of this team, if you ever have questions or concerns reach out and most importantly keep an eye on the blog as this is a resource for both athletes and parents.

Nike App.

1) Runner Warm-up

2) Quick Mobility Warm-Up

3) Quick-hit abs

4) Yoga Core

5) Active Mobility & Recovery

6) Runner Cool-Down

7) Runner Flexibility 

10/28

Athletes competing should be at woodman by 3:50 so you can get temperature checked before departure. Athletes not competing should report to Woodman field at 2:45.

10/27

The list of athletes competing this week is listed below. Athletes competing should be at woodman by 3:50 so you can get temperature checked before departure. Tomorrow athletes not competing should report to Woodman field at 2:45.

Boys

• Alexander Arata
• Oscar Counsell

  
  
• Lucas Dia

  
  
• Charles Ehlis

  
  
• Joseph Gawler

  
  
• Ian Habjan
• Oliversage Heuschkel

  
  
• Charles Hymowitz

  
  
• Kona Michaud

  
  
• Simon Skerry

Markus Corredor

Nicholas Maurizi

Madeline Duncan

Lily Johnston

Maya Kim

Ella McAdams

Meghan O'Brien

Violet Ross

Krisantha Spencer

Annabelle Svenson

Estelle Svenson

Sophia Draxler

10/25-10/26

Good job to all the athletes that competed today; the season is slowly coming to an end but athletes please stay committed and hungry. Tomorrow all athletes should do the following items below; on Monday athletes should report to Woodman field at 2:55pm. Also, if you are interested in doing a winter sport, sign ups have opened. Parents please check the email address that you have on file in genesis, athletes please speak to your parents and ask them to check their emails.

Freshman: 20 minute run

JV: 30 minute run

Varsity: 40 minute run

Nike App.

1) Quick Mobility Warm-Up

2) Quick-hit abs

3) Yoga Core

4) Active Mobility & Recovery

5) Runner Cool-Down

Garrett Invite

Athletes competing tomorrow the bus will leave from woodman field at 7:45am, please be on time. Athletes should wear navy blue tops and black bottoms. Race times are by your race section on the list of athletes competing and we are corral number 19 on the line. Please wear layer as it will be in the 60's in the morning and where we are going will be 10 degrees cooler. If you do not have on the proper layers you will not compete. 

Parents as requested by the meet hosts please do not come to the meet as spectators are not allowed. I received an email earlier today saying there is a possibility of the meet being called off due to parents attempting to get in and being on certain parts of the course at the last meet. Again this is for the safety of all athletes competing and just something that bergen county and the parks administration has put forth for their covid protocol.

10/23

Tomorrow athletes should report to woodman at 2:50pm. Make sure you wear layers (top and bottom)

The list of athletes competing this weekend has been posted. Athletes who have not been to a meet before, please fill out the transportation form and email it to montclaircrosscountry@gmail.com before 11am tomorrow and also bring the physical copy to practice. 

10/22

 All athletes should report to woodman field at 2:50 tomorrow.

10/21

Tomorrow freshman will have the day off and should do the items below on the nike app. All other athletes should report to woodman at 2:35. For the gentlemen running, please wear the same attire as last week (blue xc shirt and black bottoms). The bus will leave from woodman at 4:10; arrive at 4pm for temperature check. 

1) Quick Mobility Warm-Up

2) Quick-hit abs

3) Yoga Core

4) Active Mobility & Recovery

5) Runner Cool-Down

10/20

Tomorrow athletes should report to woodman at 2:50. The athletes listed below will be running this week. For the gentlemen running, please wear the same attire as last week (blue xc shirt and black shorts). The bus will leave from woodman at 4:20; arrive at 4:10 for temperature check. 

• Alexander Arata
• Oscar Counsell

  
  
• Lucas Dia

  
  
• Charles Ehlis

  
  
• Joseph Gawler

  
  
• Ian Habjan
• Oliversage Heuschkel

  
  
• Charles Hymowitz

  
  
• Kona Michaud

  
  
• Simon Skerry

Lawton Haynes

• Madeline Duncan
• Anna Glorie

  
  
• Lily Johnston

  
  
• Maya Kim
• Ella McAdams

  
  
• Lauren Morganlander

  
  
• Meghan O'Brien

  
  
• Violet Ross

  
  
• Krisantha Spencer

  
  
• Annabelle Svenson

Estelle Svenson

10/19

 Tomorrow all athletes should report to woodman at 2:50pm

10/16

 All athletes will have the day off, please do the nike app workouts posted below. Also, check the list for the meet on Saturday; athletes competing we will be leaving from the Midland avenue entrance of the HS at 10am on Saturday. Please wear blue xc shirt and black bottoms.

Nike App.

Athletes Competing Saturday

1) Quick Mobility Warm-Up

2) Quick-hit abs

3) Yoga Core

4) Active Mobility & Recovery

5) Runner Cool-Down

Athletes not competing Saturday

1) Runner Warm up

2) Full Body Ignition

3) Quick-hit abs

4) Peaks and Valleys

5) Abs and Arms

6) Glutes & Glory

7) Quick Core Crush

8) Runner Flexibility

10/15

Today athletes should report to Woodman at 2:50, with the warmup beginning at 3pm

10/14

Today athletes should report to woodman at 2:50 and the warm up should begin by 3pm. For the ladies running, please wear the same attire as last week (blue xc shirt and black bottoms). The bus will leave from woodman at 4:20; arrive at 4:10 for temperature check. 

Parents, please keep an eye on your emails and information for winter sports will be coming out soon. Please check your parent portal on Genesis to make sure that the correct email is in the system as that email address will be the one where information will be sent.

10/13

Tomorrow athletes should report to woodman at 2:55. The athletes listed below will be running this week. For the gentlemen running, please wear the same attire as last week (blue xc shirt and black shorts). The bus will leave from woodman at 4:30; arrive at 4:20 for temperature check. 

• Alexander Arata
• Oscar Counsell

  
  
• Lucas Dia

  
  
• Charles Ehlis

  
  
• Joseph Gawler

  
  
• Ian Habjan
• Oliversage Heuschkel

  
  
• Charles Hymowitz

  
  
• Kona Michaud

  
  
• Simon Skerry

  
  

• Madeline Duncan
• Anna Glorie

  
  
• Lily Johnston

  
  
• Maya Kim
• Ella McAdams

  
  
• Lauren Morganlander

  
  
• Meghan O'Brien

  
  
• Violet Ross

  
  
• Krisantha Spencer

  
  
• Annabelle Svenson

10/12

There will be no practice tomorrow take the day to rest, catch up on home work/ your classes and prepare for the week ahead. Athletes should do the following items below on the nike training app; practice will start back up on Tuesday.

1) Runner Warm Up

2) Full Body ignition

3) Quick-hit abs

4) Peaks and Valleys

5) Abs and Arms

6) Glutes & Glory

7) Runner Stability

8) Runner Flexibility

10/10

There will be no practice for freshman and Jv tomorrow however you are expected to do the workouts below. Varsity athletes will meet at Hillside Elementary school at 8am

Warm Up

• Jumping Jacks, Squats, Push ups, Squats

• 4 Rounds of 30 secs each

Workout (choose one)

• 1 hour bike ride

• light 20 minute run (freshman)/ 40 minute run JV

• Yoga: https://www.youtube.com/watch?v=hYwSJk3H61M

10/9

 Tomorrow all athletes should report to woodman field at 3:10.

10/8

Tomorrow athletes will have the day off and should do the prescribed workouts below, practice will resume on Friday with athletes reporting to Woodman at 3:05. Athletes who Coach Washington personally spoke with the statement above does not pertain to you.

Workout: 

1) Runner warm up (Nike App)  

2) easy 20 minute run

3) Glutes and glory (Nike App)  

4) Cut to the core

5) Opening Time (Nike App)  

6) Runner Flexibility (Nike App)  

10/7

Today athletes not competing should report to woodman between 2:50 and 3pm, everyone should be warmed up and ready for the workout by 3:30 the latest. For the ladies competing tomorrow please be at woodman by 4:30pm so that you can get temperatures checked before departure. Families, as with this weekend the meet hosts and the Essex County Parks Commission have asked that there be no spectators.

Athletes please remember to fill out the covid symptom sheet every day before practice by noon the latest. If you check yes on any of the questions stay home.

Good afternoon, this week we begin our regular season competition. This year there will be no JV or Freshman races, just the varsity race where we are allowed 12 athletes on the line. The athletes listed below will be competing this week; boys on Tuesday, girls on Wednesday. Athletes listed below, who haven't done so already, please click on the link to the right labeled transportation. Print the form write your name on it and have your parents sign it, email it back to Coach Washington at montclaircrosscountry@gmail.com before noon tomorrow and also bring the physical document to practice tomorrow. If you do not do this you will not be able to run. Tomorrow athletes should arrive to practice between 3:05 and 3:10

• Alexander Arata

  
  
• Blackburn

  
  
• Markus Corredor
• Oscar Counsell

  
  
• Lucas Dia

  
  
• Charles Ehlis

  
  
• Joseph Gawler

  
  
• Ian Habjan
• Oliversage Heuschkel

  
  
• Charles Hymowitz

  
  
• Kona Michaud

  
  
• Simon Skerry

  
  

• Madeline Duncan
• Anna Glorie

  
  
• Lily Johnston

  
  
• Maya Kim
• Ella McAdams

  
  
• Lauren Morganlander

  
  
• Meghan O'Brien

  
  
• Violet Ross

  
  
• Krisantha Spencer

  
  
• Annabelle Svenson
•