Cross Country

2019 JV & Varsity Cross Country

2019 Cross Country

2017 JV & Varsity Cross Country

2017 JV & Varsity Cross Country

2017 Summer Cross Country Information

For Updates and Information Follow us on TWITTER:

. WHS XC and T&F@CoachOlszowka

Information for anyone interested in Cross Country.

Open to incoming Middle School and High School as well as returning WXC team members....and anyone else interested!

We will meet daily at the Katy Trail in Dutzow at 7:30am starting on June 6th. There will not always be a coach there, we will make every effort to let you know in advance about those days. Just because a coach is not there does not mean that the team can’t still meet there.

We also have the opportunity to join Mrs. Duchatschek at Present Moment Yoga on Elm Street on Tuesdays and Thursdays at 9:45am after our Dutzow run starting on June 7th. Cost is $5 per session. This is excellent for working out sore muscles, working on flexibility, and developing core strength.

In this packet is a calendar of what you should be running when you are not with the team. If you are with the team the workouts will have adaptions.

Road Runner t-shirts are only given to those who turn in a JOURNAL.

Qualification for Road Runner Mileage Club t-shirts: Middle Schoolers must run over 150miles, High School new comers must run over 150 miles, returning High Schoolers must run over 250miles.

DISCIPLINE IS EVERYTHING…Get a spiral notebook and keep a JOURNAL for every step you take, every mile you run, every sit-up, for every exercise in preparation for next season. This is a step that takes only 5 minutes a day yet most do not have the discipline to follow through with it.

2017 WMS-XC General Information

!!! WE WANT YOU !!!

Washington Middle School Cross Country Team

Who: Any and all middle school students who have a desire to represent their school and work hard to improve themselves while being part of a team.

What is needed: All students wishing to join the team must have a properly completed physical including insurance information turned in to the coach or the High School Athletic Office before they are allowed to participate. The physical form may be downloaded from this link which is also available on the Washington High School’s athletic page; all 4 pages must be completed:

http://athletics-sdow-mo.schoolloop.com/file/1346746844745/3738230444992737595.pdf

In order for a student to compete in a cross country race they must have participated in at least 14 practices, students cannot practice until their properly completed physical is turned in. If there is a situation where a student/athlete cannot obtain a physical quickly through their regular doctor, Wal-Greens gives physicals on a walk in basis for near the cost of a deductible.

**WMS cross country team members also need the following for practice on a daily basis: proper athletic clothes, good running shoes, & a water bottle.

Practices: The first practice will be Monday August 14th from 3:#0 til 5p. Students will walk to the football field concession stand and will need to be picked up at that location following practice. See practice schedule tab on left for schedule once School starts practices will be. We accept middle school students at any time during the first few weeks of school, but they still must have 14 practices before they may compete. Practices are mandatory; exceptions can be made with advance notice.

Meets: The school supplies team members with uniforms. Our competition races are normally around 1.5 miles. We compete in races that have as few as 30 competitors and as many 150.

If you have any further questions please contact Coach Michael Olszowka by e-mail at: michael.olszowka@washington.k12.mo.us