Next XCCM Practice

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
Today is Wednesday, November 06

Saturday Morning

Saturday Dryland

Date: Saturday, November 2nd, 2024
Meeting Place: P5 Kingsmere Road
Coaches Jamie, Dan, Peter, Etienne, Ben
Equipment: Running shoes, ski walking poles, yoga mat, food/water, weather appropriate clothing
Activity Notes Time
Intro &
dynamic
warm up		 10 min easy jog/hike half way up first hill followed by Dynamic Warmup: High Knees, Butt Kicks, Grapevine, A & B skips, Lateral Lunges, Airplane, Stride Stretch(Forward and Back) 8:30
Strength Circuit Strength 1.Push ups, 2.Goblet Squats,3.Dips, 4.Skate Strides, 5.Glute Bridge, 6.Side Plank, 7.Stretch Band Walk, 8.Ukranian Twist, 9.Mountain Climber, 10. Dying Bug, 11. T-Rex 12. Bird Dog 8:50
Main
work
out		 Z3-4 progression intervals - 5-6 intervals - each interval is 6 minutes total: start each interval at Z3 effort and build each minute so that final 2 minutes are at Z4 effort. 3' easy walking in between intervals 9:35
Stretch On the field beside the parking lot 11:15
Coffee 11:30

Tuesday Night

Dryland

Date: Nov 5 2024
Meeting Place: Mooneys Bay
Coaches Ben, Raylan
Equipment: Ski walking poles, running shoes, water, snacks, weather-appropriate clothing
Normally leave this field blank. Special notes can be added here about the practice. They will show up on the website in red.
Activity Notes Time
Warm up Easy warmup run 06:30
Dynamic
Warm-up		 Usual dynamic warmup 06:40
Agility Big agility ladder session! 06:50
Technique &
Cardio
Warm Up		 n/a
Main
workout		 3 sets of 8x [30s on, 30s off] Z3-4. 4min between sets. Total 12min on-time. 07:10
Cardio
Cool
Down		 Easy jog cooldown. 07:45
Strength n/a
Stretching 07:55