Next XCCM Practice

Today is Saturday, December 21

Tuesday Night

Dryland

Date:	Nov 26, Dec 3, 10, & 19
Meeting Place:	Evolve S&C 953 Somerset St W, Ottawa
Coaches	Mike Patone
Equipment:	Indoor sneakers
	Tuesday Dec17th has been moved to Thursday Dec19th
Activity	Notes	Time
Warmup, & Strength Training Circuit	The practices will involve dynamic activation exercises, strength circuits, and recovery rolling. During the practice, you will receive instruction and individual supervision. The training goals will be to build joint strength, specific ski strength, and avoid injury. Bring your water bottle, snacks, dry clothes for after, your towel, and dress for weight training.	06:30

Saturday Morning

Saturday Dryland

Date:	Saturday, Dec 14
Meeting Place:	P6 - Mackenzie King Estate
Coaches	Peter L, Jamie, Etienne, Ben
Equipment:	Skate skis, poles, water, snacks, layers (weather and conditions depending of course). If we don't have conditions for skiing we'll be working out in running shoes, poles, etc. Bring spikes for running.

Activity	Time	Notes
Intro & warm up	8:30	Athletes will do a 10 min warm up and then meet up with the coaches at the gates at P6. (If we're running, we'll do this in a group with a 10 min warm-up in the area.)
Main work out	8:50	Ski warm-up and then 5-6 x 3 minutes intervals (or relays in teams of 2-3), with an option to add in corners. We'll be working on balance and forward lean through the workout.
Strength	10:45	Strength on skis (legs only / arms only / single stick) x 2 x 5 mins. Followed by 10 mins easy ski.
Stretch	11:15
Coffee	11:30	Les Saisons

DISCLAIMER: Your participation in any of the XC Chelsea Masters training sessions, whether coached or uncoached, including but not limited to the Dryland sessions, the Roller Skiing sessions, the On-Snow sessions and the Sunday Group Skis, is entirely at your own risk and is covered by the “ INFORMED CONSENT AND ASSUMPTION OF RISK AGREEMENT “ (the “waiver”) that you signed when you registered with the Club. Therefore, the Club and its respective directors, officers, committee members, members, employees, volunteers, participants, agents and representatives are not responsible for any injury, personal injury, damage, property damage, expense, loss of income or loss of any kind that you may suffer during such participation. edit redirect post

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