Coon Rapids Nordic Ski Team

Here are the start times for Mesabi this Saturday. Everyone is welcome to come and cheer on your team mates!

Again bus will leave from the school at 5:30 AM and we should be back around 7 PM.
Please make sure you pack you winter boots and clothes for the 3hr long bus ride.

-3-5 speed sets:
30 second jumping lunges (15 sec each side)
30 second run-in-place (15 sec normal, 15 sec high knees)
30 second tri-bear
40 second jumping squats

-Pushups & core:
4×15 pushups with core in between
Core ideas: crunches, penguins, Russian twists, plank, side planks, bicycles, double pole Sliders, etc.

-Dynamic stretches

-Help your parents/neighbors shovel!! Remember to use your legs, not just your back

-Watch technique videos
Possibilities:
Race technique: https://youtu.be/aWbihl5VAxs
Classic technique: https://youtu.be/4aQVNyY52Pc
Skate technique: https://youtu.be/_KxUZkVcqpk

-Feeling stressed/overwhelmed or tired? Use this time to catch up on homework, drink plenty of water, and rest!

From Kami Thoen:
Just a reminder that Heggies Pizza order forms are due no later than Wednesday, January 4. You can either give the forms to Jacob or you can email or text them to Kami (kamithoes@gmail.com, 651-335-1144).

Here is our line up for the Mesabi East invite. We will be leaving from the high school at 5:30 AM for Giants Ridge in Biwabik, MN.

-We have a conference room set aside for our skiers, parents, and families in which a lunch will be served as well. This is a room just for Coon Rapids, so we will not have to be in there with any other teams.
-We will be returning back to the high school after all of our skiers finish their race.

For those that are going to be racing, please fill out the information on this waiver:
https://my.1risk.net/1waiverKioskv2/sign?a=aHR0cHM6Ly9teS4xcmlzay5uZXQvZ2lhbnRzcmlkZ2VhcGl8ZGE0NTllNDE3ZDYzNDNlZDlkYmI5YjAzOTYwMmM1ZTF8NDI

11:00 5K Classic Varsity/Boys and Girls
12:00 5K Classic JV/Boys and Girls
1:30 5K Freestyle Varsity/Boys and Girls
2:30 5K Freestyle JV/Boys and Girls

We will post specific start times once they are available.

From the Demmers:
A Pasta Party is planned for Monday the 2nd (tomorrow) at 5:30 at the Demmers (10303 Bittersweet St NW). Note that we are keeping an eye on the weather and will cancel if Monday evening weather looks to rough. We will try to make the call to cancel by 1 PM.