Monday, November 30, 2020

Workout Ideas for the Week of Nov. 30

Here are some ideas for workouts from Nordic Team Solutions.  The way they have them set up, they are aiming for everyone to be at their best around the end of Feb, beginning of March, which could be around the same time our season will end this year.  Remember, these are just ideas that are not mandatory and you can adjust them to any way it fits where you are at currently.  Also, any First Year, keep your focus more on the Technique side of things and gradually add more distance and eventually some faster workouts.  If you have questions on any of it, let me know and we can discuss ways that might help you.


Google Classroom

 Good Morning,

I am wanting to get in touch with you all to have you or your skier contact me through email, messenger, or texting, and I will send a code for our Google Classroom page for the skiers.  Some already are, but still connect with me just in case, for they will need to use their school emails to get in.  We are able to be in contact with our athletes through virtual means (non-mandatory) and one thing we as coaches and the team leaders would like to do is have a weekly Google Meet to discuss things and answer any questions that anyone has. These are not mandatory meetings, just another way to be in contact with the skiers.  However, this is for the skiers, so sorry parents, no account for you, but once we do get closer to the start of the season, we will host a parent meeting through the Classroom as well.

Our first virtual gathering will be on Tuesday at 3:30 and at that time we will discuss what day(s) will work best.



Monday, November 23, 2020

Workout Ideas

 As we get closer to the start of our season and snow is approaching, I will post some ideas for workouts to help everyone be more prepared for the season.  Remember, these are just ideas, plus you need to do any workout on your own or within your family.

But, for any First Year or those just getting back into things starting low and slow with anything will be important to not rushing and creating any possible injuries.  Learn or relearn technique while also getting 1 or 2 days a week of a longer distance, whether pole running/hiking (video link plus in our Video section), roller skiing or blading, or biking.  Being active is the biggest thing, but also doing a little strength such as push ups, dips, body weight squats, reverse leg lunges and side leg lunges, and don't forget that core!!

For those that are a little more advanced and are wanting something more, I can post some workouts that are coming from Nordic Solutions and their workouts for Juniors, which are posted below.  A lot of this can be adjusted and is also dependent on being on snow or having both sets of rollerskis, but once again, just ideas that can help.

Either way, don't rush it, even getting back on snow (watch the two videos on getting back on snow).  Get used to whatever it is you are doing and build into it.

Any questions, let me know, and have fun!!

Sunday, November 22, 2020

Some Info for All

Thanks to all three assistant coaches that helped us be able to get over 40 pairs of skis out on Friday evening!! It was a tight time to be able to put everything together, but they allowed for it to move smoothly! If you were intending to come but were unable to, please fill out the form on the previous post and I will see what I can do.  I am waiting to hear from our AD to see if I will be able to go back into the building.

A couple of things though in regards to skiing.  We are on hold and right now the earliest we can start is Dec. 19th.  So, that is when we are going to plan to get ourselves going.  To help everyone get through the next month and be prepared when the season starts, I will be putting up some technique videos on the blog and I will also see if I can post some ideas for workouts.  The videos right now are geared more towards the First Years, but some of them are helpful for that first time back out on snow and a refresher.  As we move through the next couple of week I will add more videos that can help, and I'll stick them on there.  

Once Elm Creek opens up, which could be soon, all skiers that are students will be able to ski for free until Dec. 4th.  You will need to have your school ID with you, but it is a great opportunity to get out and ski if we don't have enough snow by then.  After the 4th, we will need everyone to have a pass.  I will be working with the school this week to see how we can get this taken care of, but I am going to base how many we get on those that I know are returning and those that are new that have told me they are going to ski. 

Lastly, in regards to the equipment that we sent out last week.  First, for those that are first years, the taller of the two pairs of skis are your classic skis and the shorter pair is your skate skis.  The opposite goes for your poles, the taller are skate, the shorter are classic.  I sent home a stick of Swix Extra Blue with everyone and the First Years got a cork (both are for classic).  I will need these back once the season starts, but felt this could be positive to get everyone out there on your classic skis, and this will be a wide range wax that should work with most conditions, except the sugary snow at Elm later in the day when it is warmer.  I will have a video on how to apply the kick wax soon, so please check the blog in the Video section.  

On all of the skis though, we have storage wax on them and because of the rush to get things taken care of and out on Friday, we were not able to scrap that wax off.  If you have the ability to do this on your own at home, it is as simple as scrapping the wax off and brushing them, and you'll be good to go.  If you don't have the ability or the knowledge to do this, no worries.  If you ski out at Elm Creek most of it will get worn off within the first few minutes on them, and if we get snow and you are out in your yard or at Bunker, it will be an extra layer of protection against anything under the snow. I will also put a video out on glide waxing as well, but do note that there is basic information on how to wax on the right side of the blog as well.

Well, I think that is about it for now.  I really wish everyone the best, safe and Happy Thanksgiving, and stay positive.  We will get through this and we will be skiing together soon.

Take care and have fun!

Friday, November 20, 2020

Equipment Handout

We are going to do a curbside pick up equipment handout today, Friday Nov 20!!  We will start at 4:30 and pick up will be in front of the high school at the old main entrance.  Please fill out the form on the link below if you are needing equipment by 3:00 today so we have time to get everything together.  Please note that we are going to try and have pick up's every 10 minutes and we will try to keep it to 5 at a time since we will be running back and forth from the ski room to get everything outside.  I will try to close off the time slots on the form as they fill, but I will be at work and may not always have time to take them off as they fill.  

Equipment Sign Up Form

Any questions, please let me know,


Thursday, November 19, 2020

11/19 Update

I was hoping to have some more clear information today after yesterday's decisions, but most everything I have heard has not been confirmed, so I will be withholding any of that until I have definitive details.  One thing to note is that we will be delayed in our start to the season and I am not 100% on what our new start date is going to be.  The school Activities Directors had meetings today with the State High School League and then with the Conference as well, so we will be hoping to have information tomorrow.  As soon as I get this info I will post it. 

There is still one really good ski swap for those that are needing equipment.  Pioneer Midwest in Osseo is having there's on Nov. 21 and Nov. 22.  Please check out their website as well for the details:   Please check out this link to get all of the information.  Also, I know that they are looking for volunteers, so if interested, let them know.

Next, and this is also still up in the air and MAY happen.  I have discussed with the CR AD about getting equipment out to everyone now that the season is being delayed.  He is checking into it, and if we are able to, we will set up a day and time to get skis/poles out to those that need it so they can go out and ski.  Please note, this could happen even tomorrow, Friday 11/20, so if you are one that will need equipment, please check on the blog throughout the day and we will have a google form for everyone to fill out and we will also have assigned times to pick up.  

The biggest reason for this is that if we are not starting until later in December or early January, we know that there could be snow out there, so we would like for everyone to get on snow.  We will put some videos on the blog for those that will be new this year on the basics of skating, classic, and even waxing.  So please keep an eye on the blog for anything that can help the First Years, but also those that are wanting a refresher before the season starts.  Also, Three Rivers could be opening Elm Creek soon, and so long as you are a student that is going to be on the team and bring your school ID, you will not be charged to ski there.  How long they will offer this after yesterday's changes, I am not sure, but until we hear otherwise, it is a great opportunity to get out and ski.  

Lastly, with all that is going on and the uncertainty, it is very easy to give up on being able to ski/race this year and to be sucked into the idea of just sitting on the couch all day and not being active.  Studies have shown that exercise is a great stress relief, and if can convince yourself to stay active, do something every day and be prepared for when the season starts, that once we do get going you will be ready and won't have to fight it.  Stay Positive, work to the best of your ability, and have fun!!

Wednesday, November 11, 2020


A couple of items to keep everyone up to date.  There was a State Nordic Coaches Association meeting last night, and even though the new guidelines were discussed, nothing new came out of it, just understanding that the max number of teams at a meet is 3 and we will need to be using waves to help reduce the number of skiers on the course at one time, and there is still no word on Sections and/or State, which will still be a ways off from a decision.  Please note that there will be changes to the guidelines, some may happen before the season starts, some may come after we have started practices.

There has been no new word on what is going to happen with activities with the increased numbers of COVID.  If there is anything that does come out to us as coaches, I will pass it along to all of you.

Please remember that this is the start of the Ski Swap season and if you are in need of equipment that you are checking out the information below that was previously posted.  The MYSL Ski Swap is this weekend, and myself and a few others will be working there, so if you need help looking for something, let me know and I will start looking before you get there.

Thanks and if there are any questions, please let me know,

Below is the information for both Ski Swaps in the area:
The MYSL Ski Swap is on Saturday, Nov. 14 at the Northern Star Council Base Camp at Fort Snelling, with the Swap being open from 9:00-2:00, with an outdoor expo starting at 10:00am.  More info can be found here:  For those that would like to volunteer, please fill out this form Volunteer Form  They are wanting to have the volunteers be in shorter shifts, so make sure you are aware of the times of the shifts.  If you are not able to volunteer yet still need some equipment, let us know and we will help out.  The other Ski Swap in the area with good deals and equipment is at Pioneer Midwest in Osseo on Nov. 21 and Nov. 22.  Please check out their website as well for the details:  

Sunday, November 8, 2020

Link for Monday's Booster Club Meeting

 Below is the information for Monday's Booster Club Meeting so that you are able to attend via Zoom.  If you have any questions, please let us know,

Topic: CR Nordic Ski Booster Mtg
Time: Nov 9, 2020 07:00 PM Central Time (US and Canada)

Join Zoom Meeting

Meeting ID: 781 8755 2314
Passcode: 433807

Thursday, November 5, 2020


Below is from an email that I received in regards to registering for Nordic Skiing this year.  Please make sure that you are taking care of this sooner than later, especially if there is a need or possible need for a new physical.  Any questions, please let me know,

Registration for all winter activities will open on Monday 11/16! The new system is confusing at first for parents so please direct them to me for help (preferably by email). Everything is online this year unless the student is homeschooled. Parents can come in and register but I will be setting them up on a computer to do it. As a reminder the MSHSL extended physicals for an additional year so most students should be up to date. Below are the instructions on how to register. Please, let me know if you have any questions!



                    1.Login to AHConnect

2. Click on the My Student Info Icon

3.Click the Fees Tab

4.Click Pay Fees

5.Add both MSHSL Forms to your cart & Checkout

6. Add the sport you are signing up for to your cart

7.Checkout & Pay

Important Information


  • Registration is online. You can register online with a computer or phone!

  • The ParentVue app is available and able to be used for registration

  • If you don’t have a computer the Activities Office will provide one for you.

  • Free and Reduced lunch are two different things. Free lunch=Free activities; Reduced lunch=activity price cut in half. The prices will appear to be the full amount until you put the item in your cart.

  • Please register early to avoid delaying student’s participation.

  • To register, every student needs to have an up to date sports physical. If the student’s physical is going to expire during the season you won’t be able to register. Bring physicals to the Activities Office or email them to When the office receives the physical you will be able to register online.

  • If you need payment help contact Ms.Lacy in the Activities Office