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Week 3: Dec 1- Dec 7 

11/30/2014

 
https://docs.google.com/a/cvuhs.org/spreadsheets/d/1HB4D-V_vIpZgThqEd5NmHZ9I2nUyez3JsuBfWWh6qec/edit?usp=sharingHopefully we can transition to snow this week! The schedule below is completely weather dependent! 
Please bring in your Skate Ski Equipment- skis, poles, boots- all with your name and CVU on them!!

Mon., Dec 1- Name Captains, Assistant Captains, Wax Teams in Hallway
                      - Warm up in Wax Teams- 20 min
                     - Running Intervals (long intervals) 
                     - Waxing inside in Wax teams- Team Names, Signs
Tues, Dec 2- AT CVU: White Team (for this week only) see list
                                    - Warm up in Wax Teams
                                    - Either Learn to ski at CVU OR Strength Circuits 

                                    - Continue prepping skis
                          - AT SLEEPY HOLLOW- Red Team (for this week only) - must have 
                            Emergency form and Sleepy Hollow pass
                                    - Only 40 skiers and those with rock skis- see list
                                    - Skate- level 1 - get back in the groove
Wed. Dec 3- AT CVU- Red Team
                                    - Warm up in Wax Teams
                                    - Strength Circuits in Cafe & Continue prepping skis
                      - AT SLEEPY HOLLOW- White team - must have Emergency form & 

                        Sleepy Hollow pass; PARENT DRIVERS NEEDED
                                   - Learn to skate ski!
Thurs., Dec 4- AT CVU - White team
                                     - running intervals (speed work) & waxing
                      - AT SLEEPY HOLLOW- red team 
                                     - Skate skiing with speeds
Fri, Dec 5- AT CVU - Red Team 
                                   - running intervals (speeds) ? might change!
                - AT SLEEPY HOLLOW- White Team 
                     DRIVERS NEEDED - continue learning to ski
Sat., Dec 6- Promote Auction at local stores
                   - Team Dinner at Braun's house
                  - find snow to continue great progess made this week!
Sun., Dec 7- find snow to continue great progress made this week!
                     - Auction end at 9:00pm!


Week 2 Nov 24- Thanksgiving Break

11/13/2014

 
Monday, Nov 24- Optional practice for those in the area
                             - 9:00am ski or run or ski and run practice at Sleepy Hollow. Bring the equipment 
                               you would like to use. Eli is planning to have a short section of snow to practice 
                               on and the trails are open for running- again please wear bright clothing! 
Tuesday, Nov 25- Optional practice for those in the area- same as Monday
Wednesday, Nov 26- Practice on your own, easy run 45-65 min level 1. 150 sit ups, 100 push ups,
                                    150 dips, 75 telemark jumps
Thursday, Nov 27- Practice on your own, join in a turkey trot of your choice!
Friday, Nov 28- overdistance day - 1.5-2.5 hour easy hike or bike

Week 1 Nov 17- Nov 21    Start of 2014-15 season!!

11/11/2014

 
Monday, Nov 17-BRING ALL FORMS!! see form page
                             -  warm up with a captain candidate- groups will be posted
                             - 1/2 team time 3000 on track, 1/2 skate & classic technique work on hill w/ poles 
                             - switch groups
                             - team information session in cafe when done, paper work, auction, training levels

                             - write team thanks yous for auction, bring cell phone to sign up for remind101
Tuesday, Nov 18- warm up with a captain candidate- groups will be posted
                                    - easy 40-60 min run- split into groups of similar ability
                                    - strength testing: pull up and sit up test: 
                                                                    1 min on, 1 min rest, 1 min on
                                    - ski erg test- 1 k time trial (to be completed in first week) 

                                      - record all fitness testing results online
                                     - team informational session in cafe when done, end with Sally
Wednesday, Nov 19- warm up with a captain candidate- groups will be posted
                                   - Level 3 hill intervals to white rock x 4 to 6 reps depending on fitness level
                                  - Team workshops:  option 1: Learn to Wax  option 2: nutrition with James!

                                  - strength testing: dips test: 1 minon, 1 min rest, 1 min on
                                  - Last day for team hat, headband, buff orders
Thursday, Nov 20 - warm up with a captain candidate - groups will be posted
                                - Option 1 run- easy 45- 65 min level 1
                                - Option 2 roller ski at Williston Bike path (for those that have roller skis) 
                                - Circuits in cafeteria after run, end with Sally
                                - team workshops: repeat above for those that need them (or new option)
Friday, Nov 21- Last chance to warm up with captain candidate
                         - Crosses on athletic field 3 sets of 3 crosses in each set with 5 min rest between sets
                         - Nordic vs Alpine capture flag ???
                        - vote for captain candidate 
                            - be sure all thanks yous for auction are complete, auction typing 
                         - record all fitness testing results online



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