News

Plyometrics & Pilates

Posted by Coach West on November 24, 2010 at 4:47 PM

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Swan - 5 reps for 10 sec

Roll up - 10 reps

One leg kick ups - 1 set of 10 each leg

Hundreds - 100 arm pumps

Set 1 - 20 secs

prone plank

side plank

supine plank

side plank

Clams - 10 reps each leg

Leg raises - neutral, toe in, toe out- 10 reps

Donkey kicks - 10 reps

Donkey whips - 10 reps

Fire hydrant - 10 reps

Forward knee circles - 10 reps

Backward knee circles - 10 reps

Trail leg forward - 10 reps

Trail leg backward - 10 reps

Forward leg swings - 10 reps

Backward leg swings - 10 reps

Side leg swings - 10 reps

Knee bent leg swings - 10 reps

Set 2 - 30 secs

prone

side

supine

side

Front lung - 15 each leg

Single leg squats - 10 reps

Lateral shuffle - 30 yards and back

Set 3 - 5 leg lifts

prone

side

supine

side

Scorpions - 10 reps

Rockies Girls 5 Boys 10 (push up with clap)

Lower Body crawl - 10 reps

Iron crosses - 10 reps

Regional Times and Improvement

Posted by Coach West on November 9, 2010 at 10:49 AM

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UTSA 9-18 Regional Times 11-5

Alexandra: 12:11 11:48

Tori G.: 12:49 12:19

Breauna: 12:56 12:35

Britney: 12:45 12:45

Marina N.: 13:02 12:18 Most improved

Landa: 12:32 12:34

Sydney: 12:48 12:46

Cody: 16:46 16:26

Marshall: 17:17 16:38

Nolen: 16:59 16:45

Mark 17:27 16:58

Daniel 17:46 17:18

Jordan

Connor 17:53 17:04 Most improved

Regional Meet

Posted by Coach West on November 2, 2010 at 8:02 PM

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Leaving @ 8:00 am

Girls race @ 10:50

Boys race @ 11:10

****** JV runners need to bring $10 so they can eat with us at Longhorn Cafe on Pat Brookwe Road.

Directions - I-35 S

Exit 410 S (it is on the left hand side)

Exit South Presa

Turn right at the light on South Presa

Turn right after the McCoy's on Henderson Road

Henderson road enters the park

District Meet Results

Posted by Coach West on November 1, 2010 at 7:45 PM

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VB JVB FB

Cody - 16:59 Bond - 18:35 Rodrigo - 11:22

Marshall - 17:29 Ryan - 18:47 Taylor - 11:35

Nolen - 17:36 Jose - 19:04 Bennett - 12:24

Mark - 17:42 Julian - 19:22 Roy - 12:28

Daniel 17:58 Corbin - 19:48 Austin - 12:36

Connor - 18:02 Pedro - 19:55 Len - 12:45

Jordan - 18:06 Joel - 20:23 Lane - 13:13

Travis - 20:40

Jordan 21:30

Alec - 24:34

Emmaunuel - 25:15

District meet results

Posted by Coach West on November 1, 2010 at 7:24 PM

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VG JVG FG

Alexandra - 11:22 Sydney - 12:41 Dominique - 12:36

Tori - 11:41 Mariah - 12:45 Mia - 12:56

Breauna - 11:55 Tori - 12:48 Taylor - 13:26

Britney - 11:58 Marina - 12:51 Stephanie - 13:28

Marina - 12:02 Rachel - 12:53 Deanna - 13:47

Landa - 12:15 Erin - 13:07 Lauren - 13:53

Viviana - 12:31 Ashley - 13:11 Alex - 13:55

Anahi - 13:21 Zerlina - 13:58

Jennifer - 13:23 Sadie - 14:08

Taylor - 13:40 Ashley - 14:10

Lexi - 14:04 Cindy - 14:56

Julianna - 14:58 Polly - 16:14

Marcela - 15:14

Meg - 15:28

Clarissa - 17:03

Maria - 17:06

Leslie - 17:08

Sophia - 17:27

District Meet

Posted by Coach West on October 18, 2010 at 8:30 PM

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District Meet

****Leaving @ 6:45!!!!!!!!

Oct. 30th Lockhart City Park

V & JV Girls 2 miles

V & JV Boys 3.12 miles

Freshman Boys & Girls 2 miles

9:00 Varsity Girls

9:20 Varsity Boys

9:45 JV Girls

10:05 JV Boys

10:30 Freshman Boys & Girls

11:15 Awards

**** Everyone needs to attend the award presentation.

**** We may eat afterwards in Lockhart.

Our team goals are to win as many divisions as possible and run more indiviuals then any other team in the district. If you are healthy there is no reason to miss the district meet. We don't work this hard for nothing!!!! Bring your family and friends to watch Canyon dominate our new district.