Updates/Workouts

Parents and athletes, please be advised that on Thursday, September 3rd the athletic department is not going to offer physicals. They are going to save this physical night for the middle of the school year since no teams were assigned to this date. That being said the next (and last) physical night will be Wednesday, September 2nd from 3:30pm - 7:30pm.  

Athletes, the workouts for the next two weeks has been posted. For those of you who attended summer training please follow these workouts, for those of you who did not but have been doing the workouts that were previously posted you can do these as well. Any athletes who did not attend summer training or do the other workouts posted please start with those. Official fall practice begins on 9/14 as we get closer to this date more information will be posted in regards to tryout format and other vital information in regards to the season. 

Please check this page daily

Week 2

 A few items for the week ahead; like last week we will be training on Monday, Tuesday and Thursday. Practice begins at 8:30 so athletes should arrive between 8:10 and 8:15 to get scanned in (not before as we cannot impede on boys soccer´s check in time). Athletes that attended last week please go to your designated spots on the field upon admittance, athletes who weren't able to attend last week please line up on the fence socially distanced from one another. As stated last week only athletes on the list and those who have spoken with Coach Washington are allowed no new Covid forms will be accepted. Those not attending, see workouts below

Upperclassmen

Monday: Easy 8 mile run

Tuesday: 2 mile warm up, dynamics and drills then 10 x hill runs, walk down rest. 2 mile cool down

Wednesday: crosstrain for 60 minutes (yoga/core, bike ride or swim)

Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 minute rest after each rep 4 minutes rest between sets. 2 mile cool down

Friday: easy 8 mile run 

Saturday: crosstrain for 60 minutes (yoga/core, bike ride or swim)

Sunday: Rest 

Freshman/New to XC

Monday: Run 5 minutes, walk 1 minute. Repeat 6 times.

Tuesday: 30 minute run (go for time not distance

Wednesday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)

Thursday: Run 6 minutes, walk 1 minute. Repeat 6 times.

Friday: 30 minute run.

Saturday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)

Sunday: Rest.

Physicals

Families, the athletic department is offering sports physicals at the Aubrey Lewis Sports Complex on Wednesday, August 26th, Thursday, August 27th, Wednesday, September 2nd, and Thursday, September 3rd from 3:30pm - 7:30pm. Please note this is ONLY for students that cannot get a physical from their primary care physician. Sports physicals are good for 365 days. Please bring with you this Health History Form filled out as well as the parent permission form. Also, it is mandatory you wear a mask and stay 6 feet apart from your peers. The health history form is linked to the right under Physicals.

Wednesday, August 26th
3:30pm - 5:30pm
(Football, Boys' Soccer, Gymnastics, Girls' Tennis)


5:30pm - 7:30pm
(Girls' Soccer, Field Hockey, Cross Country, Cheerleading, Girls' Volleyball)


Thursday, August 27th
3:30pm - 5:30pm
(Crew, Boys' Basketball, Wrestling, Ice Hockey)


5:30pm - 7:30pm
(Girls' Basketball, Swimming, Bowling, Golf, Fencing)


Wednesday, September 2nd
3:30pm - 5:30pm
(Baseball, Boys' Lacrosse, Boys' Tennis, Softball)


5:30pm - 7:30pm
(Girls' Lacrosse, Boys' Volleyball, Track (Indoor/Outdoor)


Thursday, September 3rd
3:30pm - 5:30pm Any sport last name A - K
5:30pm - 7:30pm Any sport last name L - Z

Reminder

There is no practice for cross country tomorrow. We will resume on Thursday at 8:30am, athletes tomorrow will be a cross training day. So bike, swim or a nice easy jog; if you are new to cross country 40 minutes upperclassmen will go for 60 minutes. 

Parents, I know there was an email sent out by the athletic department this morning however, that was only for athletes who had issues checking in on Monday. The only cross country athletes allowed for cross country are the ones on the list and the athletes/parents I have spoken to you and stated otherwise.

Week 1 Workouts

The workouts below are for the athletes who will not be attending summer training. If you did not do the previous workouts linked to the right. Please start with those, these are level 2 workouts so please start at step one.

Upperclassmen

Monday: Easy 5 mile run

Tuesday: 2 mile warm up, dynamics and drills then 8 x hill runs, walk down rest

Wednesday: crosstrain for 40 minutes (yoga/core, bike ride or swim)

Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 minute rest after each reps 4 minutes rest between sets

Friday: easy 6 mile run 

Saturday: crosstrain for 60 minutes (yoga/core, bike ride or swim)

Sunday: Rest 

Freshman/New to XC

Monday: Run 5 minutes, walk 1 minute. Repeat 3 times.

Tuesday: 20 minute run 

Wednesday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)

Thursday: Run 6 minutes, walk 1 minute. Repeat 3 times.

Friday: Run 7 minutes, walk 1 minute. Repeat 3 times.

Saturday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)

Sunday: Rest.

Day One Information

 Please be aware of the following:

- This week we will be practicing Monday, Tuesday and Thursday

- Practice will begin at 8:30, athletes must report to the front of the field house for daily screening

- Please print/fill out your portion of the questionnaire linked to the right (you will need this to get in), temperatures will be taken on site.

- Only athletes on the list in the previous blog will be allowed in

- Athletes must report 15 minutes before practice (8:15), if walking or riding a bicycle 30 minutes that way your temperature can drop (8am)

- Please arrive during our allotted time, not before and if you are late you will be sent home that day. 

- Athletes must wear a mask and bring a filled water bottle to practice (no sharing)

- Parents dropping off must wait until pre-screening is complete. If picking up do not arrive before your child says they are done

- Athletes must be off site as soon as workouts are completed

- Any athlete driving is not allowed to provide rides to anyone that is not in their household.

- No carpooling allowed

- Practice will be done (the latest) by 10am, please have pickups coordinated. The goal is to have athletes off campus as soon as they are done.

If you do not adhere to these items, as well as the protocol provided in the link, and the rules provided at practice, you will be sent home and not allowed to return to summer training. Again, these practices are not mandatory so if you feel as though you cannot adhere to the protocol given, or you are not comfortable in the current climate you do not have to attend nor will an athlete be penalized. As stated before, families please go over the Training Protocol linked to the right as these items will be strictly enforced during these two weeks.

Summer Training List

The updated and final list for summer training is below. Everyone listed is able to start on Monday, athletes that are highlighted please arrive a bit before 8:15; I am working diligently to rectify why you weren't on the list that I received from the athletic department. Athletes not listed there will be workouts posted and if you did not do the first group of workouts that were posted earlier this summer we suggest you start with those. Parents and athletes please make sure you click the link to the right labeled training protocol and go over what is needed so we can make it through these two weeks. Also, anyone who has traveled to the states on the NJ hotspot list within the last week or two is not allowed to attend practice. 

Sam	Acevedo
Alexander	Arata
Mia	Asquini
Leo	Babboni
Julian	Bernetich
Maxwell	Blackburn
Luke	Budetti
Nathan	Collins
Markus	Corredor
Oscar	Counsell
Charlie	Deluca
Lucas	Dia
Jalen	Dorch
Madeline	Dreifach
Charles	Ehlis
Henry	Fayne
Reuven	Frye
Alexandra	Gawler
Joseph	Gawler
Anna	Glorie
Lawton	Haynes
Hudson	Hearn
Liam	Herman
Oliver Sage	Heuschkel
Magdalena	Holland
Palmer	Holland
Charles	Hymowitz
Lily	Johnston
Justin	Kloiber
Jasper	Laboz
Kiya	Lawson
Jessie	Legister
George	Maguire
Dylan	Martling
Nicholas	Maurizi
Ella	McAdams
Lauren	Morganlander
Meghan	O´brien
Rosie	O'Byrne
Sam	Patricio
Zachary	Rich
Violet	Ross
Simon	Skerry
Krisantha	Spencer
Zev	Strollo
George	Togman
Luca	Ward
Stephanie	Webb
Truman	Williams
Piero	Zanes

Summer training

A lot of you are confused in regards to the list previously posted. If your child's name is not on the list it does not mean they are not on the cross country team. The list is compiled of athletes who expressed interest in the two weeks we have been granted by the district to conduct summer training (8/17-8/28) and have filled out the document provided by the state and district that allows for this, due to the times that we are currently in. The COVID form was mandated by the state and posted here on July 21st and had to be turned into the district by August 10th so that planning can be put together and numbers compiled so that we can make these two weeks work for all fall sports; at the end of the day the safety of the athletes comes first. 

Again, these two weeks are not mandatory or effect an athletes spot on the team. However, workouts that your children should be doing have also been on the blog since June 29th as they are expected to start the season in some type of shape. For the athletes not listed there will still be workouts provided here as before. If an athlete is not listed and has not done any of the 6 weeks that were previously posted they should start with that and not the workouts that will be posted for the 18th through the 28th. Before the week is over more updates will be posted in regards to practice next week. Please make sure you click the protocol link to the right and read what exactly is needed of you. If any of these items are not adhered to your child will be sent home and therefore not be able to practice. Before the week is out an updated list will be posted.

REMINDER: This blog is for both athletes and parents. Athletes if you see a post that relates to your parents bring it to their attention and parents vice versa. We all can sit here and point the finger or we can do better and assist one another. As stated time and time again please bookmark the blog and check daily. As information is relayed it is posted here.

Updates

As of now the first day of summer training will be on Monday August 17th, if your name is not on the list below you will not be able to participate as you did not turn in the COVID form required and it is past the deadline. In regards to summer training, things will be very different this year. First, summer training as a team will only be for two weeks (8/17-8/28). It has been mandated by the state that after 8/28 the students be given a two week break before the official start date of the fall season which is 9/14 with competition beginning the first week of October. 

Secondly, practice will be at 8am every day unless stated otherwise. Please see the menu at the right, the training protocol has been updated and a questionnaire has been added. The athlete's who can attend will need to bring a blank copy of this questionnaire to practice everyday as it will be collected when your vitals are taken before entering the woodman facility. This being said athletes will be expected to arrive at woodman by 7:45am to get through the check in process so that practice can begin at 8am.

Between 8/28 and 9/14 there will be workouts posted on the blog for athletes to do on their own and for those athletes not listed below there will be workouts posted for you during the two weeks of training. For this week athletes are required to continue the ab/squat challenge and repeat week the workouts for week 6. 

Oscar Counsell

Sam Acevedo

Jalen Dorch

Lawton Haynes

Lily Johnston

Dylan Martling

Magdalena Holland

Palmer Holland

Jasper Laboz

Charlie Deluca

Stephanie Webb

Michal Herman

Maxwell Blackburn

Zachary Rich

Madeline Dreifach

Oliver Sage Heuschkel

Alexander Arata

Reuven Frye

George Togman

Charles Ehlis

Henry Fayne

Nathan Collins

Alexandra Gawler

Joseph Gawler

Charles Hymowitz

Ella McAdams

Rosie O´Byrne

Krisantha Spencer

Jessie Legister

Anna Glorie

Violet Ross

Lucas Dia

Meghan O´brien

Sam Patricio

Simon Skerry

Truman Williams

Update

Parents and athletes, please keep an eye on the blog through this week as updates will be posted as they are received by the coaching staff. Today's update is a core challenge for the entire month of August, starting today (see core challenge tab to the right). Athletes are expected to do the desired amount on the days assigned; once we start getting into the higher numbers you can break the items up into sets and reps. Let's take August 11th for example;

50sec plank 

30 Sit-ups 

40 scissor kicks 

30 russian twist 

90 Squats

I can break my sit ups into 3 sets of 10 or 2 sets of 15, my scissor kicks into 4 sets of 10 or 2 sets of 20, my russian twists same as sit ups, and squats can be anywhere from 2 sets of 45 to 3 sets of 30. However, you feel you need to break it up is on you. The main goal is completing the total number prescribed for that day. Please make sure you are doing these as core training is something we value during the season and will help with your progression.