This Week (plus) - 8/15 through 8/30

Coach Bagley will be away 8/18-29, (out of the country, unreachable, without internet) due to unforeseen circumstances regarding his work.

*It is VERY IMPORTANT that you TRAIN during this time and that you attend practices sessions as scheduled, 8/30 - 9/9, so that you can meet State requirements in time to participate in the first competition, 9/10, The Cherokee Challenge.

*Training schedule listed BELOW.

Lake Times

Colt 19:52, Sean 20:00, Ethan 20:16, Kaden 21:57, Evan 22:07, Joell 22:30, Ben 22:30, Jacob 24:42, Duray 25:55, Jayden 26:06, Grant 33:47, Jack 34:40

NT: Tristan, DJ, Ivan

Girls: Emma 28:18, Jessica 31:09, Braylee 34:50

Here's who is cleared:

Jack B, Joell B, Ben C, Colt D, Grant D, Hudson I, Kaden R, Jakob S, Ethan T, Evan T,

also: Ivan Villagomez, Jayden Shaffer,

Need online Genesis requirements: Sean Henry & Tristan Scull

Not cleared: DJ, Duray, Mikel G, Konner Coll, J Gromley, Eric Miguel

*If you are not yet cleared it means that there is a problem you need to work out. Contact the school and ask for Ms Battiata, 856-451-9400. Check back Tuesday morning, 8/16 for an update.

Workout Schedule:

Tuesday, 8/16 - @ Bridgeton Zoo, 8:30-10:15

While Coach is away you are to do individual training, as follows AND you can attend "Captains Practices" as listed, where parents will be helping out.

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Thur, 8/18- 30 min easy run; 6x 20 second build ups

Fri, 8/19- 30 minutes easy run

Sat, 8/20- Captains Practice at Parvins, 8:30-10:15 (parents will be on hand to supervise)

*Warm up; 2 laps around the lake, with a brief water stop after the first

Sunday - off

Mon, 8/22- 30 minutes easy; 6x 20 second build ups

Tue, 8/23- Captains practice at the Zoo, 8:30-10:15 (Mr Delcollo will be on hand)

*1x the big loop, then rest 5 min. 3x the short loop, with 3 min rest between each; 20 min cool down run

Wed, 8/24- 30 minutes easy; 6x 20 second build ups

Thur, 8/25- Captains practice at the Zoo, 8:30-10:15 (Mr Delcollo will be on hand)

2x the big loop continuous run hard; 30 min easy run; 6x 20 second build ups

Fri, 8/26- 30 minutes easy; 6x 20 second build ups

Saturday, 8/27- Captains Practice at Parvins, 8:30-10:15 (parents on hand to supervise)

*Warm up; 2 laps around the lake, with a brief water stop after the first

Sunday- off

Mon, 8/29- 30 minutes easy; 6x 20 second build ups

NOTE: 8/30 is Team pic day, 11am. Coach Bagley will be back. We will meet at 8:30am, at the school. At that time you will receive uniforms and we will workout before pics

This Week

Monday, 8/8 - At home Run 45 minutes

Tuesday- Bridgeton Zoo, 8:30-10:15

Wednesday- At home, run 45 minutes

Thursday- CRHS, 8:30-10:15

Friday- TBD

Saturday- Parvins, 8:30-10:15

Lake Times

Sean 20:07

Colton 20:08

Evan 22:28

Ethan 23:10

Duray 25:55

Jayden 26:06

Ben 26:38

Gibbs 31:09

Em 31:21

Eric 32:20

Riley 33:27

Braylee 34:50

Jack 34:40

Grant 35:20

Boys Cross Country 2022

 

9/10 – Cherokee Challenge

Leave 7:45am; return 2:15pm

 

9/13 – TCC Batch Meet @ Salem Co Tech

leave 2:30; return 6pm

 

9/17 – Briarwood Classic @ Belmont Plateau, Philadelphia

Leave 11:30; return 3:30

-or-

9/17 – SJ Shootout @ The Dream Park

leave 8:15; return 1:30pm

 

9/27 – TCC Batch Meet @ Delsea

Leave 2:30; return 6pm

 

10/1 – New Balance Inv @ Holmdel Park

 

 

10/4 – TCC Batch Meet @ CRHS

 

10/8 – SJ Open @ The Dream Park

Leave 8:30am; return 2:45

 

10/? – Cumberland County Meet

 

10/18 – TCC Showcase @ CRHS

10/29 – SJ Group 3 Sectionals @ The Dream Park

 

 

11/5 – Group 3 State Meet @ Holmdel Park

A note from the school about CLEARANCE for Fall Sport participation

*Tuesday, 8/2 - I just received this note from the school. (this list does not include CCTech students)

Good morning, Jamie.  Here are the athletes missing the online Athletic forms:

Jack Bianco

Joell Bryant

Darnell Cartwright

Jarrett Gromley

Jayden Shaffer

Jessica Gibbs

Step-by-step instructions for the parents:  

• Log into the parent portal in Genesis
• Click on the FORMS tab
• Click on Athletic Sign Off Forms 2022-23 School Year link
• Click to open and confirm each form
• Type your name at the bottom
• Click save/submit

If you have any questions about your Genesis login information, please email Mrs. Greynolds in Guidance at Greynolds@crhsd.org and she will be happy to assist you.

As soon as this has been done, I will be able to see it immediately.  Your child cannot be added to the roster for participation until this has been done.  

Remember, pre-season for cross country starts on Monday, August 22 and if your child is not cleared, they cannot participate until they are cleared.  If you have any questions pertaining to clearances, please contact me.

Thanks.

While the Coach is away...

Coach Bagley will be away till 8/5 -- back for Parvins practice on Saturday, 8/6.

Note: On Saturday, 7/30, Mr Delcolo (Colton & Grant's dad) will lead a Parvin's workout (2 easy laps around the lake), 8:30-10:15

And here are workouts for you:

Wednesday, 7/27, a 30-minute easy run

Thursday, 7/28, a 20-minute run, then 4 hard runs lasting 2:30 each (If you have access to a track run 4x800)

Friday, 7/29, a 30-minute easy run

Saturday, 7/30 -- run 2x Parvin Lake Loop

Monday, 8/1, a 30-minute run

Tuesday, 8/2, Do 8x :30 (eight runs of 30 seconds hard), with 1:30 recovery between; 20 minutes of easy running

Wednesday, 8/2, do a 30-minute easy run

Thursday, 8/3, Warm up 15 minute run, then 5x 3 minutes hard

Friday - off day

Saturday -- Meet Coach Bagley at Parvin's for a 5k Time Trial - 8:30-10:15

*ALSO - be sure to complete all the required stuff for Fall participation in Sports. Contact the Athletics Department if you have any questions, or to verify completion: 856-451-9400

This Week - 7/18-24

Monday - 25 minute jog and stretch at home

Tuesday - Bridgeton Zoo practice, 8:30-10:15; *Coach Genova will be in attendance*

Wednesday - 25 min jog, stretch at home

Thursday - CRHS 8:30-10:15- Drop off at Solar Panel Parking Lot, then walk to the Weight Room

Friday - 25 min jog, stretch at home

Saturday - Parvin's Beach Entrance, 8:30-10:15; *Includes timed run around the lake

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July 17-23 will follow the same schedule

*7/24 - 8/3 is yet to be fully determined. Coach Bagley will be away most of this time. Be sure to check back for updates and plans.

*Check back, I will soon post the schedule through early August (Phase 1&2 Training), as well as a schedule of summer races I want you to attend.

HomeWork: Get-R done

All student-athletes must have a signed Summer Conditioning/Open Gym/Weight Room Usage form completed prior to the start of the first workout session. This form only needs to be completed one time per year. If you have already submitted this form, we have it on record and there is no need to submit another form.  It has also been added to Genesis under the FORMS tab.  Any athlete that does not have this form on file will not be permitted to participate in any workouts. 

 

Sports sign ups and physicals are now being accepted for the fall sports season.   Please go to the FORMS tab in Genesis and click on Sports Choice and select a fall sport to sign up.  July 20 is the deadline for submissions to guarantee clearance before the start of the fall season on August 22 (August 10 for Football).  You will not be added to the roster for participation until all forms have been submitted.

 

If you wish to participate in the fall season, paper physicals are required every 365 days and health history updates every 90 days prior to the start of a sports season.  Paperwork is available at the front desk near the Main Office, or you can download the forms from our website under the Athletics tab.

 

School office hours starting the week of June 27 will be 7:30 am to 3:00 pm Monday through Thursday and starting the week of July 11, school office hours will be 7:30 am-4:00 pm Monday through Thursday and closed on Friday until the week of August 22.    

 

Required Athletic on-line forms can be found by logging into the parent portal in Genesis and clicking on the Forms tab.  An electronic acknowledgement from parents is only required one time per year and is mandatory before we can allow athletic participation.  If you need to create a Genesis account, please contact AnnMarie Greynolds, greynolds@crhsd.org.

 

Keep in mind that you can visit Inspira Urgent Care from 8 am-8 pm for a walk-in physical for about $30 to have a sports physical done.

 

All physical paperwork should be turned in to the Main Office.  A receipt will be given to you at the time of submission.  Please check the Athletics webpage for updated summer conditioning schedules and final deadlines.

Freshman Boys

 Frosh are invited to begin 8:30am on Thursday, 6/30, at CRHS. Meet in the parking lot on the side of the school, under the solar panel parking pavilion. Practices finishes at 10:15am. 

Cross Country 2022

*Practices begin Saturday, 6/25, at Parvins 

 XC guys: 

Yesterday I agreed to coach XC for the 2022 season. I am looking forward to working with you and I believe that this year's TEAM has great potential. We have more experience on the roster than we have had in a long time. Some of you are coming off of a Track season where you experienced continual improvement and significant success. And this roster contains more athleticism than any of the TEAMS I have coached at CR over the past 15 years. 

Coach Jamie Bagley, 856-455-7669; mail.jamiebags@gmail.com

Note: It will be important to check this web blog regularly for updates. If there needs to be a cancellation of a summer training session due to extreme weather (aka: you can get a little wet), it will be listed at the top of the blog.

 Note: You are required to complete the required school obligations prior to attending TEAM activities.

Summer Training

Summer training is essential to success in fall cross country. We will develop a training program that will help you ((your body, mind and emotional spirit) gradually adapt to levels necessary for 5K success. The summer program will be divided into Phases of Training for adaptive progress. There will be TEAM TRAINING SESSIONS as well as training you will be asked to do "on your own" (at home, or meeting with a teammate, as you arrange). IF you are unable to attend a TEAM session, you are still required to complete the workout AND to be accountable for it (report to Coach).

Summer Training Schedule

To begin, we will have TEAM SESSIONS on Tuesday's, Thursday's & Saturday's, 8:30am till 10:15. You will also be given workouts and expected to TRAIN on days we don't meet as a TEAM -- and report on it.

*If there is a problem for some of you to attend at these times, I will consider adjusting the times/days.

*We will meet at different locations that provide the best opportunities for the best workouts.

*To have a successful morning training session you will need to arrive on time, have a good night's sleep in you, have eaten a light (non-dairy/low citrus) breakfast at least 1 hour before arriving, completed a few "mobility movements" at home to help your body be ready when you arrive.

Tuesday's at the Bridgeton Park, 8:30am-10:15. MEET AT THE ZOO Parking Lot.

Thursday's at CRHS, 8:30am -10:15, MEET AT THE WEIGHT ROOM garage door.

*Due to construction at CRHS, our Thursday sessions may need to relocate. I will update you. 

Saturday's at Parvin's, 8:30am - 10:15. MEET outside the Beach Entrance on Almond Rd. 

The Breakdown

Phase 1 will take us through the first 4 weeks. We will be doing a lot of easy running. We will also be in the Weight Room for strengthening AND doing yoga for strengthening and flexibility.

Phase 2 will include interval training, fartlek running and designated race situations. 

*This may/will include more, or different days/times.

Phase 3 will include development into the high school racing season.

*REMEMBER: YOU HAVE GREAT POTENTIAL. Potential, by definition, means "having the capacity to become something in the future." Realize now that your potential will develop only as you do the TRAINING necessary during the next few months.