Thursday, November 29, 2012

Thursday

For Tomorrow:  Meet at Riverside.

PRACTICE ENDS AT 4:30.

Thank you to the volunteers who are helping with the Meat Raffle. We look forward to seeing you tomorrow!

Wednesday, November 28, 2012

Wednesday

Our Workout:  Day one on snow! We had a broad range of experience.  Our elite skiers were amazing to watch as they worked together on their skills.  We also had team members who were experiencing snow for the first time as well as putting on skis for their first time.  Some spent a great deal of time waxing.  Thank you to the team members who help transport skiers to Riverside.

 


 

 



 For Tomorrow:  Meet at Riverside, parents pick up skiers at 5:30.

REMEMBER THE MEAT RAFFLE ON FRIDAY NIGHT!!!
















Tuesday, November 27, 2012

Tuesday

Our Workout:  Today we met at the Gray Stone Trail Head.  For our warm up we ran on the ski trails with our poles.  We regrouped at the botton of Teff's Toil where skiers broke into small groups for max hill bounding.  Once at the top, skiers recovered with walking or light running back to the base of Teff's Toil where they repeated this loop for 35-40 minutes.  We had a light recovery run back to the trail head where we worked on balance and strength.

For Tomorrow:  Meet at Riverside for skiing.  If you need help waxing, we will assist you.  Parents can pick their skiers up at Riverside.

Fundraiser Reminder:  Meat Raffle at the VFW in Sauk Rapids on Friday, November 30th.  5:00-7:30.

Monday, November 26, 2012

Monday

Our Workout:  Today we split into three groups for a level one 45 minute run.  After our run we regrouped as a team for strength work, balance work and stretching.  Nice work everyone!
















For Tomorrow:  We will meet outside the boys locker room.  Bring your ski poles.  We will be doing interval hill work.  After our outside workout we will meet in the weight room for circut training. 

We will be skiing at Riverside on Wednesday, Thursday and Friday.  Have your skis waxed if you are able, otherwise we will be helping with waxing on Wednesday.

FUNDRAISING OPPORTUNITY:  If you have not recieved the e-mail regarding the Meat Raffles please contact Lance or Sheila.

Sunday, November 25, 2012

Week Three

Welcome Back Skiers!  We hope you enjoyed your holiday break.  We are excited to get back to a workout routine.  Volunteers have been working around the clock since Saturday morning at Riverside making snow!  Thank you to all individuals who made this possible! We should be skiing sometime this week!

Snow Making at Riverside!

For Tomorrow:  Meet outside the boys locker room.  Be prepared for out a 45-60 minute run outside, come dressed  for cold weather.  We will regroup as a team and finish the day with a strength circut.  Think Snow!!!

Sunday, November 18, 2012

Mondays Practice

Greetings Skiers. On Monday, November 19th we will be meeting outside the boy's locker room.  We will be running to Riverside Park for  hill work and trail hiking!  We look forward to seeing you on Monday!

Friday, November 16, 2012

End of Week One

Revolution Team Day November 17th
Revolution Cycle and Ski High School Team Day this Saturday, November 17th. Factory reps from Atomic and Rossignol will be on hand. A Toko wax clinic will be available to all around 2 pm.

Our Work Out:
We wrapped up the week with running, rollerblading and rollerskiing.  Three skiers had the opportunity to try rollerskiing for the first time.  Each of them made great strides with their new skills.  We closed out our workout with a variety of relay races.  It was a fun way to end our first week.


 















For Monday, November 19th  please check back on Sunday. With the Holiday we are working on a practice schedule.

Quote of the day- "Where's coach?" "Riding his bike to a pay phone"  -Bethany
 #2 "Sheila, your head looks so much smaller without glasses" -Dist 742 Human Resources Lady

Thursday, November 15, 2012

Day 4

Our Workout:
-One hour cardio workout around Lake George.  The team was on roller skis, rollerblades and on foot.  The Team regrouped in the weight room for a circuit training session with ten diferrent stations.




No, like this.

Like this, Coach?









For Tomorrow:

Meet outside the boy's locker room.  We will be on roller skis and roller blades for all that are able.  Coaches will bring a few extra sets of roller skis if you would like to try them out.  Bring your ski boots and a helmet.  Otherwise come ready to run.

Quote of the day- 
"Hitting the weight room today team"  Coach Lance
"You mean my tool shed?"  Jason Combs




Wednesday, November 14, 2012

Day Three

Our Workout:  Our team met at the North Loop for ski hiking with poles.  Our goal was to keep the hiking portion on the flats at level one.  At the base of every hill each athlete was expected to stride with their poles at maximum effort.  After the cardio part of our workout we gathered for core work.

A special thank you to the upperclassmen for helping transport students safely to practice today!  



Max Effort!

For Tomorrow:  Plan to meet outside of the boys locker room.  We will be outside for cardio.  If you have rollerskis or rollerblades bring them.  Don't forget you helmet.  We will then go to the weight room for circut training. Dress in layers as you will get warm in the weight room.

Quote for the day: "You are my hero Lance"  -Jason Combs

Tuesday, November 13, 2012

Day Two

Today we split into three groups.  Those who have roller skis ventured out for an hour and a half roller ski.  The rest of the team ran to Riverside Park for group hill work. After our hill work we split into two groups.  Coach Lance led a group ski hiking with poles through Talahi Woods and along the river.  Coach Sheila led a group running hills, strength and hiking along the river.




Riverside Park hill work.


Cool Hat!


For Tomorrow:  Meet outside the boys locker room.  Sign in.  We will then make our way to the North Loop.  Remember to bring poles!
***Practice will end at 5:30 and we will be at the North Loop, please pick up skiiers at the North Loop, not at Tech.

Monday, November 12, 2012

First Day of Practice

With a chill in the air and a few snow flakes falling, our first day of practice was off to a great start.  We kicked off our day with a forty minute run.  From there we challenged our lower body with some explosive box jumps.  Our team regrouped with three sets of tricep dips. We then took our workout indoors where we split into two groups and focused on balance and core.
Balance and core work with yoga.

Core Work with the exercise ball.














For Tomorrow:
We will meet in the hallway of the lecure room.
If you have rollerskis, bring them along with your helmet.
If you have ski poles bring them.  Dress for running and ski hiking.










Thursday, November 8, 2012

1989 Section 4 Champions

Long before most of you were born, Tech won the Section, and the team placed number two at the State Meet.  See if you can pick out Coach Sheila's husband.

Practice starts on Monday, meet outside the boy's locker room/ Lecture Hall (Room 41) at 3:30 Sharp.

Don't forget the ski swap at SCSU's Field House this Sunday from 1:00 to 3:00.

Check back to this blog often as it will be the main line of communication between the coaches, athletes and parents.

Rock On!