Tuesday, 24 August, 6:15pm at Birchwood Jr. High School in Charlottetown: all Canada Games Women's Hockey team players are asked to go for accreditation (smile pretty) and be fitted for our walk-out uniforms. If you are unable to attend, another time will be available at a later date. If you can be there, see you then!
Friday, 27 August: please arrive at the hotel (Fredericton Inn) for 6pm. Parents who wish to stay should call to reserve a room, please ask for the "PEI Canada Games" block at an $89 rate. We play at 8:15 Friday.
Saturday, 28 August: we are going Zip Lining (see Nadine's email for further information) in the morning, and we play at 6:30 that evening.
Please email with your status: attendance for both games, who you are travelling with, cell phone numbers.
See you soon!
Sunday, August 22, 2010
Monday, August 16, 2010
Team PEI!
Just wanted to say thank you to everyone for bringing your very best to Summerside for the Summer camp. It was a busy weekend, an emotional wrap-up, and an exciting next step in our journey.
Our next team function is Friday, 20 August in Charlottetown, for the Gold Cup 5km race. Let's meet at 8am in Victoria Park at the registration desk. Please let me know if you're unable to attend.
We'd like to have a team meeting (parents too!) afterwards. Details coming soon.
Have a great week!
Our next team function is Friday, 20 August in Charlottetown, for the Gold Cup 5km race. Let's meet at 8am in Victoria Park at the registration desk. Please let me know if you're unable to attend.
We'd like to have a team meeting (parents too!) afterwards. Details coming soon.
Have a great week!
Wednesday, August 4, 2010
August Workouts
Thursday, 05 August will find us in Summerside at the Credit Union Place for an Aquafit class. The class begins at 7:15, but we'd like to meet in the lobby at 6:45. Bring your swimsuit (we're working out, think support, not fashion!), a towel, and whatever else you need. Please email if you are attending or not, we need to know our numbers! rlmacdonald@edu.pe.ca
Camp is next week, the schedule should have been sent to you in the mail or email. If you don't have it, I'll have some copies tomorrow at fitness.
Talk soon!
Camp is next week, the schedule should have been sent to you in the mail or email. If you don't have it, I'll have some copies tomorrow at fitness.
Talk soon!
Tuesday, July 20, 2010
July 22 Fitness
This week finds us breaking a sweat in Murray River, at the rink. Bring water, sneakers, and if you have them, your fitness logs. These logs are just a snapshot of what you've been doing for off-ice fitness - a calendar of sorts that records your fitness (workouts, other sports, etc), nutrition, etc. You can hand-write, use a computer program, or email to me.
Just a reminder of the team run in O'Leary on Saturday. It's looking to be a warm day, so if you'd like to wear a lighter shirt (other than our Hockey PEI green machines), please do so. If you have something else to identify you as our runners (i.e. Hockey PEI ball caps, lighter Hockey PEI shirts), please wear that. Also, we're back on the ice this Sunday, 3 - 4:30 pm.
See you soon!
Just a reminder of the team run in O'Leary on Saturday. It's looking to be a warm day, so if you'd like to wear a lighter shirt (other than our Hockey PEI green machines), please do so. If you have something else to identify you as our runners (i.e. Hockey PEI ball caps, lighter Hockey PEI shirts), please wear that. Also, we're back on the ice this Sunday, 3 - 4:30 pm.
See you soon!
Fitness program
For those of you who are unable to attend weekly fitness sessions, here are a few circuits you can do at home:
Leg Circuit:
1. Walking Lunges - 20 steps
2. Regular Squats - 20 reps
3. Jump Squats - squat deep to start, land softly, 5 reps
4. Side Lunges - 20 reps (10 per leg) toe to the side
5. Jump Lunges - 16 reps, start in forward lunge position, jump, bringing opposite foot forward, land softly
Do each item on the list in order, with a 10 meter jog between each one. When you finish the list, repeat! Do three sets of the circuit, two times per week.
Upper Body / Core Circuit
1. Push-ups - on your toes, 10 reps
2. Super (wo) mans - 12 reps, start laying on your belly, tighten your core, lifting your legs and arms at the same time, 2-3 inches off the ground. Hold for three seconds, and slowly return to the ground.
3. Tri-ceps Dips - 8 reps, sit on the edge of a bench or a chair, with your hands on the bench beside your butt. Slide your butt off the bench, so you are holding yourself up with your arms, legs should be straight out to the front. Slowly lower your butt towards the floor, until your elbows are bent to 90 degrees. Return to start.
4. Crunches - 30 reps, hands across your chest, or loosely held behind your head.
5. Push-Up Plank - 30 seconds, in the regular push-up position, tighten your core and maintain the pose for 30 seconds.
Do the list in order, with a 10 meter jog in between each item. Repeat the circuit two more times (three in total). Do Upper body and core two times per week.
Shooting Circuit - find a target (no windows:)
1. 10 wrist shots - low in the net
2. 10 backhander shots
3. 10 wrist shots - high in the net
4. 10 snap shots
5. 10 slap shots - standing still
6. 10 slap shots - walking into the puck
7. 10 flip shots - just for fun
Do the circuit in order, with your gloves on. Do push-ups in between each item. Do this circuit two times per week.
Leg Circuit:
1. Walking Lunges - 20 steps
2. Regular Squats - 20 reps
3. Jump Squats - squat deep to start, land softly, 5 reps
4. Side Lunges - 20 reps (10 per leg) toe to the side
5. Jump Lunges - 16 reps, start in forward lunge position, jump, bringing opposite foot forward, land softly
Do each item on the list in order, with a 10 meter jog between each one. When you finish the list, repeat! Do three sets of the circuit, two times per week.
Upper Body / Core Circuit
1. Push-ups - on your toes, 10 reps
2. Super (wo) mans - 12 reps, start laying on your belly, tighten your core, lifting your legs and arms at the same time, 2-3 inches off the ground. Hold for three seconds, and slowly return to the ground.
3. Tri-ceps Dips - 8 reps, sit on the edge of a bench or a chair, with your hands on the bench beside your butt. Slide your butt off the bench, so you are holding yourself up with your arms, legs should be straight out to the front. Slowly lower your butt towards the floor, until your elbows are bent to 90 degrees. Return to start.
4. Crunches - 30 reps, hands across your chest, or loosely held behind your head.
5. Push-Up Plank - 30 seconds, in the regular push-up position, tighten your core and maintain the pose for 30 seconds.
Do the list in order, with a 10 meter jog in between each item. Repeat the circuit two more times (three in total). Do Upper body and core two times per week.
Shooting Circuit - find a target (no windows:)
1. 10 wrist shots - low in the net
2. 10 backhander shots
3. 10 wrist shots - high in the net
4. 10 snap shots
5. 10 slap shots - standing still
6. 10 slap shots - walking into the puck
7. 10 flip shots - just for fun
Do the circuit in order, with your gloves on. Do push-ups in between each item. Do this circuit two times per week.
Wednesday, July 14, 2010
Fitness in Thunder Cove
Thursday, 15 July: Thunder Cove Beach in Darnley. We will meet at the rink in Kensington at 6:30 for those of you who want to car pool or follow someone out to Darnley. We will be on the beach, so wear your swimming gear under your workout stuff and bring a towel. As per Grammie Bernard's rules, we won't be in water over your knees, so if you're not a strong swimmer, no worries!
If you can't make our meeting spot, here are the directions to Thunder Cove: At the intersection in Kensington, head towards Malpeque on Route 20 (go straight through the lights if you're coming from Ch'town, hang a left if you're coming from the Wild West). You will drive for approximately 10-15 minutes, then take a right - this is still Route 20.
Again, approximately 5-10 minutes driving then turn left onto the Darnley Road. (Sorry, no route number on this one) Continue on this road for approximately 2 kilometers, then take a right onto a dirt road. This takes you down to Thunder Cove Beach. Park on the side of the road, and we'll see you on the beach.
See you there!
If you can't make our meeting spot, here are the directions to Thunder Cove: At the intersection in Kensington, head towards Malpeque on Route 20 (go straight through the lights if you're coming from Ch'town, hang a left if you're coming from the Wild West). You will drive for approximately 10-15 minutes, then take a right - this is still Route 20.
Again, approximately 5-10 minutes driving then turn left onto the Darnley Road. (Sorry, no route number on this one) Continue on this road for approximately 2 kilometers, then take a right onto a dirt road. This takes you down to Thunder Cove Beach. Park on the side of the road, and we'll see you on the beach.
See you there!
Tuesday, July 6, 2010
Enjoy the weather!
Just wanted to touch base - the ice time scheduled for this Sunday (11 July)in Pownal is from 3 - 4:30pm. This is a change from the time we were originally slated for.
Also, we will be biking at Brookvale Nordic Park (that's the cross country site, not the downhill:). If you have a bike, please bring it (mountain bike, not road bike) and if you plan on biking, you absolutely need a helmet. If you don't have a bike, you can still come, there will be a crew that will run the trails. Bring water! See you Thursday. For those of you who have tickets to the big show - enjoy!
Also, we will be biking at Brookvale Nordic Park (that's the cross country site, not the downhill:). If you have a bike, please bring it (mountain bike, not road bike) and if you plan on biking, you absolutely need a helmet. If you don't have a bike, you can still come, there will be a crew that will run the trails. Bring water! See you Thursday. For those of you who have tickets to the big show - enjoy!
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