General XC News

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New to Cross Country?

August 14th, 2015|0 Comments

If you are new to cross country, let me say WELCOME! My goal is to give you a brief introduction to the sport and how it works.

First, we need to remove much of the vocabulary

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Washburn Classic Middle School State Meet 2014

October 20th, 2014|0 Comments

Results from the 2014 Washburn Classic Middle School State meet

Video highlights from Pella Invitational

September 8th, 2014|0 Comments

Watch this wrap up of the Pella Invitational meet on September 6, 2014. Footage shot by our own Shawn Sytsma. Enjoy!
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A “Hebla” Decade

September 1st, 2014|0 Comments

Now before you think I have gone off the deep end, I need to explain this word “Hebla” that has entered the vocabulary of some of our Dutch XC Alumni. This word originates with our

Strength & Mobility

Mobility- Stretching The Boundaries of Warming-Up

August 14th, 2015|0 Comments

The mobility side of Strength & Mobility has several facets in our program.

Activation (or what most people call Warming-Up)
Range of Motion
Restriction Identification
Prehab and Rehab
Movement & Coordination Patterns

I will address the first one listed above – Activation.

To the

Strength – The Philosophy Behind the Work

August 14th, 2015|0 Comments

When making decisions on what exercises, reps, resistance type and load to impose upon the XC athletes, there are a myriad of choices in today’s world.  How do we cut through the fad, the bad, the

What is this Strength & Mobility Stuff?

August 14th, 2015|0 Comments

The 2015 season brings with it new ideas, concepts, and information.  An area that will be expanded in the 2015 season is Strength & Mobility.  Typically referred to as Strength & Conditioning, the XC team is replacing the

Video from Cedar Rapids Prairie!

The season started of GREAT. The team was FOCUSed on their races. There were MANY athletes who started off their season on a great note. We are excited about next week’s race on our HOME COURSE! See you at Central College Saturday September 6th at 11:00 AM.

 

High School XC News

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2014 State Championships: Girls 3A

November 2nd, 2014|0 Comments

Complete results for the 2014 State Championships 3A Girls
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2014 State Championships: Girls 3A

November 2nd, 2014|0 Comments

Complete results for the 2014 State Championships 3A Girls
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2014 Boys State Qualifying Meet Results

October 24th, 2014|0 Comments

Results from the 2014 Washburn Classic Middle School State meet
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2014 Girls State Qualifying Meet Results

October 24th, 2014|0 Comments

Complete Results from 2014 State Qualifying Meet Results
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2014 Little Hawkeye Conference Championships: Varsity Boys

October 20th, 2014|0 Comments

2014 Little Hawkeye Conference Championship results for Boys Varsity
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2014 Little Hawkeye Conference Championships: Varsity Girls

October 20th, 2014|0 Comments

2014 Little Hawkeye Conference Championship results for Girls Varsity
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2014 Little Hawkeye Conference Championships: JV Boys

October 20th, 2014|0 Comments

2014 Little Hawkeye Conference Championship results for Boys JV
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2014 Little Hawkeye Conference Championships: JV Girls

October 20th, 2014|0 Comments

2014 Little Hawkeye Conference Championship results for Girls JV

Middle School XC News

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Washburn Classic Middle School State Meet 2014

October 20th, 2014|0 Comments

Results from the 2014 Washburn Classic Middle School State meet
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2014 Little Hawkeye Conference Championships: MS Boys

October 20th, 2014|0 Comments

2014 Little Hawkeye Conference Championship results for Boys Varsity
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2014 Little Hawkeye Conference Championships: MS Girls

October 20th, 2014|0 Comments

2014 Little Hawkeye Conference Championship results for Middle School Girls
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Little Hawkeye Conference Information 2014

October 10th, 2014|0 Comments

2014 Little Hawkeye Conference Meet info

Norwalk Information 2014

October 3rd, 2014|0 Comments

When:  Monday, October 6th, 2014

Where:  Norwalk McAninch Sports Complex, 200 Wright Road, Norwalk, IA 50211  — SW corner of Norwalk, west of HWY28, about 1/2 mile south of the Kum and Go

Schedule:  

2:40  Bus Leaves

4:30

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Knoxville Invitational: Middle School Boys results

October 1st, 2014|0 Comments

Results from the Knoxville Invitational September 30, 2014 for the Middle School Boys
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Knoxville Invitational: Middle School Girls results

October 1st, 2014|0 Comments

Results from the Knoxville Invitational September 30, 2014 for the Middle School Girls
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Knoxville Invitational 2014 Information

September 25th, 2014|0 Comments

Information about the Knoxville Invitational on Tuesday September 30th, 2014. A great chance to watch both Pell Middle School and High School participate