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
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)
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
For those running today the bus will leave from woodman field at 2:30pm, please wear layers and masks. As stated earlier in the week no spectators are allowed, we understand you want to see your children run. However, you attempting to come will jeopardize our ability to attend these meets. Athletes not competing today please see workouts below.
Freshman: 10 minute warm up followed by dynamics and drills then go for a run. Begin by jogging for 2 minutes. Then do eight sets of run (fast but still working on form and control) for 30 seconds jog for 1 minute. Once finished 10 minute cool down jog and stretch.
Upperclassmen: 10 minute warm up followed by dynamics and drills then go for a run. After 5 minutes pass follow the fartlek pattern 1/2/3/2/1/2/3/2/1
Tomorrow athletes should report between 3:05 and 3:10. Athletes competing this weekend please check you email, fill out the form and send a copy via email to Coach Washington before noon tomorrow; and also bring the physical copy to practice tomorrow. Tomorrow's practice will be over by 4:30 the latest, families please plan accordingly.
