Spring Break Workouts

Spring Break Workouts

Saturday 3-29-14

WU/45 minutes Tempo/CD
10 Easy
10 Hard
15 Easy

Sunday 3-30-14

Rest or Cross Train

Bike/Ski/Hike

Monday 3-31-14

Plyo- Upper 4x10 Medicine Balls Situps/Back Tosses/Circles
Planks- 3x1:30 Front and Back Planks
Run- WU/40 minutes Tempo/CD
5 Easy
10 Hard
5 Easy
10 Hard
10 Easy

Tuesday 4-1-14

Plyo- Lower 4x10- Box Jumps/Squat Jumps/Knee Tucks/Circuit Jumps
Jump Rope 3x1:00
Run- WU/1 mile/7x400/1mile/CD

Wednesday 4-2-14

Plyo- Upper 4x10 Medicine Balls Situps/Back Tosses/Circles
Planks- 3x1:30 Front and Back Planks
Run- WU/1/800/1/800/1/800 on XC Trail/CD

Thursday 4-3-14

Plyo- Lower 4X10- Box Jumps/Squat Jumps/Knee Tucks/Circuit Jumps
Jump Rope 3x1:00
Run- WU/800/8x200/800/CD

Friday 4-4-14

Plyo- Upper 4x10 Medicine Balls Situps/Back Tosses/Circles
Planks- 3x1:30 Front and Back
Run- WU/Rest Recovery 45 minutes/CD

Rogers Track and Field Interest Meeting

When: Feb. 10, 2014 @ 2:30

Where: RHS Gym

All people interested in participating in track and field should plan on attending.

State Cross Country 2013

State Cross Country Pasco 2013

Please join me in Congratulating Tyler Humphries for a excellent year.  The above pictures shows the crew of boys that supported Tyler @ the State Meet in Pasco.  YCCOM!!!

 

Banquet Information

Join us celebrating our

athletes at the

 

Rogers XC Banquet

2013-2014

We welcome all athletes, families, and support personnel of our Cross Country program to join us.

 

Date: Monday,

November 18, 2013

 

Time: 6:00 p.m.

 

Place:  Rogers High School Commons

 

Menu: Please plan on bringing the following food items to share.

 

10^th Girls- Green Salad

9^th/10^th Boys- Bottled Water

11^th Boys/Girls- Lasagna (Meat or Veggie) warm and ready to eat.

12^th Girls- Dessert

12^th Boys- Bread/Rolls (Lots!!!)

 

If you are unable to attend, please contact Coach Zentz

or Coach Morton by

Friday, Nov. 15^th.



Raven Classic Non-Qualifies Meet

 

“Raven Classic”

WCD Non-Qualifiers Invitational

When: Tuesday October 29, 2013

Where: Roegner Park adjacent to Auburn Riverside High School
501 Oravetz Rd. Auburn, Wa. 98092

Distance: 1.82 miles or somewhere close to that distance

Awards: Place Ribbons to top 10 finishers


Entry Fee: $ 2.00 per athlete or $ 30.00 for both teams
(Which ever is the least amount?)

Schedule: 3:00 Pickup race packets and jog course

3:30 Freshman Boys and Girls

3:50 Sophomore Boys and Girls

4:10 Junior Boys and Girls

4:30 Senior Boys and Girls

4:50 Awards

Results: Results will be posted on athletic.net

For additional information, please contact Bill Sumner or Kaisa Swendall-White at

253 804-5154

wsumner@auburn.wednet.edu
kewhite@auburn.wednet.edu

 

SPSL Sub-District Qualifier Meet Saturday Oct. 26, 2013.

Ft. Steilacoom Park

 

This week the Rams will compete in the sub-district qualifier.  Athletes will compete for a spot in the WCD Classic on Nov. 2, 2013.  The schedule of events are listed below and please be aware that parking is limited and parents should plan on arriving early.

 

SCHEDULE

12:30   Coaches Meeting

 1:30    4A Varsity Boys

 2:10    4A Varsity Girls

 2:40    4A JV Boys

 3:20    4A JV Girls                                                    

 Awards following last race

 

LANE ASSIGNMENTS

1	Kentwood	10	Kentridge
2	Tahoma	11	Bethel
3	Auburn	12	Emerald Ridge
4	Mt. Rainier	13	Curtis
5	Auburn-Riverside	14	Spanaway Lake
6	Kent-Meridian	15	Graham-Kapowsin
7	Todd Beamer	16	Rogers
8	Federal Way	17	Puyallup
9	Kentlake	18	Thomas Jefferson

 

ATOMIZERS/INHALERS (as per National Federation rule) A letter or note from a doctor must be presented to the meet director or designee before the race. The note must document the need for the athlete to use the atomizer/inhaler during competition to ensure his/her safety. Without a doctor's statement, the athlete may only use the atomizer/inhaler prior to and after competition.

Curtis Invitational- Oct. 5, 2013

Curtis XC Invitational- Oct. 5, 2013

Tomorrow the Rogers XC Team will travel to Chambers Bay Golf Coarse and run in the Curtis XC Invitational.  I have attached a copy of the web address for the invite as well as directions and a meet schedule.

Web Address: http://curtisxcinvitational.blogspot.com/
Physical Address:  Chambers Creek Properties Central Meadow
                           6320 Grandview Drive West
                           University Place, WA
Race Times:  TIME SCHEDULE

8:45 am Coaches Meeting
9:15 Boys JV (Top 7)
9:45 Girls JV (all together)
10:30 Boys Varsity
11:00 Girls Varsity
11:30 Boys JV #2 (Open)
12:00 Community Open Race
12:30 Awards Ceremony

Let's all cheer our Rams onto victory.

Coach Zentz

Puyallup, Emerald Ridge, Rogers @ Wildwood Park

10-2-13

Today the Rams will travel to Wildwood Park to participate in our second SPSL South league meet.  This meet is essentially our King of the Hill and Valley Meet.  I have attached some concerns about parking and some directions that have been given to me by the Puyallup High School coach.  Please see below for the parking arrangements.

(Concerns)
The only problem I see is parking. I would ask parents to not try to park within the park after 4:00. They can park in the neighborhoods  across 23rd or on the east or west sides of the park. I will see if I can get some parents to help out at the entrance to the park during the races. We can not close the gates per the fire department. Any other ideas or thoughts, let me know.

We are excited to compete and anxious to get started.  Go Rams!!!!!!

Coach Zentz