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
- 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
