WEEK OF 11/10

Please see this weeks practice schedule below; as we get closer to the winter season the next two weeks will be modified and become more active recovery based. Also, please see message below for our team initiative to help the human needs pantry.

Monday, Tuesday, Thursday: Woodman after school

Wednesday and Friday: OFF

Families, as Thanksgiving is quickly approaching the team will be collecting food for the human needs pantry to help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room where they can be placed or see Coach Washington at woodman before and after practice. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

GROUPS/ THANKSGIVING FOOD DRIVE

Athletes competing tomorrow should report to Woodman by 10:30am tomorrow; any athlete not competing that would like to come support should also report at this time as well.

The girls race at 1:30pm and the boys at 2:30pm

As Thanksgiving is quickly approaching the team will be collecting food to bring to the human needs pantry. To help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

Week of 11/3

Please see this weeks practice schedule below

Monday: 3pm

Tuesday: 8am 

Wednesday: OFF

Thursday: 8am 

Friday: OFF

Saturday: Group IV State Championship

ESSEX COUNTY CHAMPIONSHIP

Tomorrow athletes will be excused from periods 8, 9, and 6 (all classes after lunch) and the bus will be leaving from Midland at 12:30pm. The race times are posted below; for freshman race will be combined (boys and girls run together) and those athletes will run one small loop one large loop. Everyone should come in team gear and layers ready to compete. 

Again the bus will leave from Midland ave at 12:30pm, come to Midland ready for the meet.

Week of 10/20

Please see this weeks practice schedule below.

MONDAY: Practice at 8am Woodman Field (all groups & levels)

TUESDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

WEDNESDAY: Practice at 2:45pm Woodman Field (all groups & levels)

THURSDAY: EVERYONE OFF/ ACTIVE RECOVERY

FRIDAY: ESSEX COUNTY CHAMPIONSHIP  

Race times, the list of athletes competing and meet details will be posted later this week.

SEC CHAMPIONSHIP

Tomorrow we will be competing at the SEC Championship at Cedar Grove Park. Race times have been listed below and athletes will be excused from 7th and 8th period so that they can get changed and be ready; the buses will leave from Midland avenue at 1:30pm. 

Everyone should wear the team gear received. REMEMBER LAYERS!!!!!!

SEC CHAMPIONSHIP RACE TIMES

3:00 - Combined Freshmen Boys/Girls 2 mile (All Divisions)

4:00 - Varsity Girls American Division 5k 

5:00 - Varsity Boys American Division 5k

5:20 - JV Girls 5k

5:40 - JV Boys 5k

Also, see below for this weeks training schedule

MONDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

TUESDAY: SEC Championship @ Cedar Grove Park 

WEDNESDAY: Freshman & JV HOME WORKOUT. 

                           Varsity & Sprinters Woodman after school

THURSDAY & FRIDAY: Woodman Field after school.

SATURDAY: Essex County Invitational

Week of 10/13

Please see this weeks practice schedule below. We are currently moving into the championship part of the season, with that being said every day is vital pertaining to performance, who will compete at the county and state championship and the overall cohesion of the team.

Today all athletes (levels and groups) should do the link posted below today. 

SUNDAY: ACTIVE RECOVERY

MONDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

TUESDAY: SEC Championship @ Cedar Grove Park (race times below)

WEDNESDAY: Freshman & JV HOME WORKOUT. 

                           Varsity & Sprinters Woodman after school

THURSDAY & FRIDAY: Woodman Field after school.

SATURDAY: Essex County Invitational

SEC CHAMPIONSHIP RACE TIMES

3:00 - Combined Freshmen Boys/Girls 2 mile (All Divisions)

4:00 - Varsity Girls American Division 5k

5:00 - Varsity Boys American Division 5k

Sunday Workout

All athletes should do the link posted below today. This week’s schedule will be posted this afternoon.

ACTIVE RECOVERY

Saturday Practice

All groups and levels will have offsite practice on Saturday. The buses will leave from woodman at 8:30am.

Week of 10/6

Please see this weeks schedule below. 

Monday & Tuesday: Woodman after school

Wednesday: Everyone OFF

Thursday: Meet at Cedar Grove Park

Friday: Woodman after school

Saturday: Practice in the morning. We are working on getting bussing for offsite practice and will have more information posted here by Wednesday.

MEET INFO.

See link below for tomorrows meet information and athletes competing. The bus will leave from Woodman at 7am so athletes should be at woodman by 6:50am. REMEMBER LAYERS as it will be cooler tomorrow morning and please be on time.

NORTH JERSEY CHAMPS

Week of 9/29

Please see this week's schedule below. Also, for those of you who didn't get a chance to order items the team store is still open so get your orders in.

TEAM STORE 

Monday: Woodman after school

Tuesday: Competition at Cedar Grove Park. Bus leaves from Midland at 2:45pm

Wednesday: Freshman & JV off Varsity & Sprinters at woodman after school

Thursday: Practice 8am at woodman 

Friday: Woodman after school

Saturday: North Jersey Championship at Garret Mountain. Bus leaves from woodman at 7am

UPDATE

Tomorrow everyone (all levels) should report to woodman at 6:50am. Varsity will still be going offsite and freshman/jv will be at woodman. We had to move practice to earlier due to the freshman football game.

Week of 9/22

REMINDER: The TEAM STORE is still open so get your orders in ASAP. As of now both teams are undefeated and this week there are no meets so we are priming for some much needed quality workouts, that will help all levels keep the ball rolling and ready for championship season. Please see this weeks practice schedule below and plan accordingly.

Monday: Woodman after school

Tuesday: 8am start, Woodman Field

Wednesday: OFF 

Thursday & Friday: Woodman after school

Saturday: Varsity offsite practice 7am departure

                   Freshman/JV Woodman 8am

GARRET INVITATIONAL

MEET INFO.

See link above for tomorrows meet information. Everyone competing should be at woodman by 9:30am, in proper layers.

9/17

Tomorrow only varsity and the sprint group will have practice. Freshman and JV should do the home workout posted below. 

Families the team store is now open and will close on Monday (9/22) at midnight so get your orders in ASAP

TEAM STORE 

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: Stretching, hold each stretch for 30 seconds.

9/13 Meet

Tomorrow athletes should change during last period, this way once the last bell rings they can head straight to midland avenue so we can leave promptly at 2:45pm.

Upper classmen, if you want to opt out of gym please Coach Rob in the gym for the form. Once you get it please fill it out completely and make sure it is in the track mailbox by Friday morning so that Coach Washington can sign and turn them in asap. If you don't fill it out completely it will not be signed/ turned in and you will continue to have gym.

Athletes and parents, the team store is now open and will close Monday September 22nd at midnight. Please get your orders in as soon as possible. We have a number of cross country designs, designs for family members and general Mountie gear as well.

TEAM STORE 

UPDATES

Tomorrow practice will be over by 4:30pm the latest so please plan accordingly. Saturday we will not be attending the meet however, everyone will be traveling offsite for practice. We will leave at 7am from Woodman field and should be back by 10am the latest.

After our first meet both teams have a 3-0 record. There was a malfunction in timing at the meet so some athletes times weren't recorded however, we will make sure the county has this fixed for next Tuesday.

Everyones sizes need to in before practice tomorrow as the order form will be submitted for processing this weekend. Also, please get the emergency contact form filled out ASAP as well.

EMERGENCY CONTACT

TEAM GEAR

First Meet

Reminder; athletes competing tomorrow should get changed during the last period of the day (do not wait until the last bell rings). The bus will leave from Midland avenue at 2:45pm. 

Parents please make sure you all fill out the emergency contact form and get your athletes sizes in for the team gear as soon as possible

EMERGENCY CONTACT

TEAM GEAR

Season Kick Off

Thank you to everyone who was able to join us earlier as we gear up for the season ahead. If you weren't able to make the it please see the information below and make sure you go over the team policy (linked below) with your athlete. Also, linked below you will find the order form for athletes team gear as well as the emergency contact form that must be filled out by all parents (returners and new to the team). We have also linked the schedule for the season below so please print this out and/or put the dates/meets on your family calendar.

For the team gear order form, please put your desired size under each item. Each athlete is required to get a sweat shirt, sweatpants, shorts, performance t-shirt and regular t-shirt as this will be our travel gear during the season. We need all sizes in by Wednesday evening the latest so we can get orders in and to athletes as soon as possible.

SCHEDULE

TEAM POLICY

ATHLETE TEAM GEAR

EMERGENCY CONTACT 

Practice

• We have practice Monday- Friday (3pm-5pm) and Saturday (8am-10am) unless there is a meet. 

Footwear

• It is imperative to have a good pair of running shoes for practice and competition, if you have not purchased footwear, please stop by Fleet Feet on Midland Avenue in Montclair, NJ. 

Uniform

• Athletes will be given a competition shirt and should wear black shorts on race day.

• Athletes are responsible to have layers to put on top of their completion uniform.

Meets

• In order to compete, student athletes must be consistent with participation in practice. They must also travel with the team in order to compete.

• Each child will be granted the opportunity to compete in the dual meets, Essex County invitational, SEC and County Championships. The coaching staff will choose the individuals who will compete in other invitationals that are held on the weekends based on performances at previous meets, practice and overall student athlete conduct.

  

Injury Procedure

• If your child is hurt during practice they are to see the school trainer first, if the issue persists you are more than welcome to go to the doctor. Once your child goes to the doctor they will need a clearance note from the doctor giving them permission to return to cross country along with a note for you, the parent/guardian stating you understand the doctor is releasing your son/daughter to return and you give your permission for them to return to sport as well. If this is not done, your child's return will be delayed. 

Food

• Athletes are encouraged to have a balanced breakfast and lunch during the school day in order to have enough fuel for practice. It is suggested that each athlete have a water and sports drink for practice. Additionally, have water and a snack to have after practice has concluded. Staying hydrated throughout the day is imperative to staying healthy and performing at an optimal level in practice and competition. We ask that all athletes invest in electrolyte packets (LMNT, Liquid IV, etc)

Study Hall/Grades

• We will have study hall intermittently during the season. This will give student athletes the opportunity to receive help from teachers and peers. The coaching staff has direct access to each athlete’s grades, if we recognize discrepancies in their performance we will do our best to help each individual succeed. We will also withhold practice and competition if school work is not completed in a timely manner.