Tuesday, November 18, 2014

It's Starting To Feel Like Winter

 The colder weather and snow are getting us fired up for winter!
 This morning we did some L3 bounding, starting on the roads down below school, working onto our nordic trails and ended part way up the ski mountain. Goal was to get 30-45 minutes of L3 using the terrain. We made it so there were 4 good climbs and we used the downhills between the climbs for recovery.

Monday, November 17, 2014

Great Weekend

We had a busy, fun filled Saturday and Sunday.

We kicked things off Saturday morning by hosting 25 NENSA coaches for a weekend symposium. This was a bit different from many symposiums and instead of having 5-6 different speakers, the focus was on going more in depth into how our SMS program operates and how we integrate our different programs. We did have a couple of special speakers. It was great to hear from SMS alum and current USST womens coach, Matt Whitcomb on the importance of having a strong feeling of team. And, thanks to Chris Hall who spoke to the group about the new and improved line of waxes that Swix is offering this year.

Saturday afternoon the SMS T2 team led the SMS team and some coaches in an agility workout and then did a strength session with some good Q and A time.

We then had a great send off dinner party for our T2 team with 115 well wishers and supporters. During the evening we offered 5 live auction items including USST/Olympic Team swag bags, a dinner for 8 offered by the T2 girls, grunt labor from the T2 boys and a 2 day Montana fishing trip donated by Pat Flowers. The evening was a great success and helped us meet and pass our matching grant goal of $25,000! Thanks so much to everyone. If you want to join our list of supporters, just click here  and join the crew :).

Sunday morning four of our SMS T2 skiers headed to Finland and everyone else (coaches, SMS skiers and SMS T2 skiers) went to Ball Mtn Dam to work on classic technique and have an easy ski.

The coahes symposium ended after lunch; just in time for us to welcome our winter term students to school. It was great to see Conor M, Will K and Charlotte O become official members of the team. We are all excited to have them join us :).

Welcome Winter Termers

Winter term started today!  Here are 3 amazing additions to our group.

Charlotte, Conor & Will

I was a good day to have off/easy - due to the weather.  We took advantage by using the time to run these three through the weight room with some of the exercises they will be doing.  This gave us a chance to teach them how to do each exercise correctly, give them a chance to "try it out" before getting after it, and how to decipher the coach's chicken scratch on the white board listing the exercises for the session.
We started......

With some of....

Our warmup exercises.

Checked on plank positions.

Then practiced walking planks to the right.....

And back to the left.

Chase showed us hamstring exercises on the Swiss balls.

We ran them through squats, how and when to use weights (if they should be using weights), pullups, what a complex exercise is, balance drills, etc.

Tomorrow we'll be off and running with the team doing L3 bounding in the morning (probably through the snow), and then after classes we'll get down with strength.

Welcome Guys!

Sunday, November 9, 2014

Nats Week Ends With FS Sprint

 We wrapped up our Nationals week simulation with a freestyle skate sprint this afternoon. Like a typical race day, we had a wide range of results from kids feeling great to those who didn't.
I was timing so the only pictures are from post workout.
 Spirits are always good with this group ok kids. It makes it really fun to work with them. They also know that Poppet is about to do her best photo bomb :)
We started with a prelim and then ran 4 heats. We mixed the heats a little, but stuck with the groups for the last two heats.
Here are their times: prelim, followed by the heats. Don't forget that not all roller skis are the same speed :)
Koby   2:51, 2:57, 2:57, 2:57
Kamran  2:56, 3:01, 3:00, 3:05
Max  2:59, 3:03, 3:07, 3:02
Russell  3:08, 3:07, 3:00, 3:07

Adam  3:10, 3:34
Lafe  3:24, 3:11, 3:13, 3:21
Will  3:15, 3:11, 3:15, 3:22
Scott 3:15, 3:12, 3:19, 3:23
Katharine 3:20, 3:12, 3:18, 3:24
Eli  3:26, 3:14, 3:20, 3:25
Ben 3:26, 3:16, 3:51, 3:37

Riz   3:30, 3:24, 3:30, 3:33
Alex  3:41, 3:37, 3:37, 3:42
Sophie  3:42, 3:35, 3:36, 3:47

Mae  3:48, 3:43, 3:46, 4:09
Lillian  3:48, 3:44, 3:47, 3:48
Mehana 3:53, 3:46, 3:57, 3:57
Ana 3:54, 4:07
Pippin  4:00, 4:01, 4:03, 4:08
Charlotte  4:11, 4:20, 4:34
Asa  4:47, 5:02, 5:05