Cross Country 2023

Practices for this year's X-Country season will begin on Saturday, Sept. 2 and continue throughout Sept. and Oct. on Tuesdays, Thursdays (3:30-5:30pm) and Saturdays (8-10am), until the last race of the season. There is no try out for Cross Country and we welcome all students who are interested to participate. We realize that some athletes may have conflicts with other sports and welcome them to participate as they are available.

Please encourage your kids to use the attached running tracker to steadily increase their running minutes. Off day runs will help build endurance, speed up recovery and also reduce the chances of injury during the season by getting the kids' legs progressively adapted to the stresses of running. 

Workouts will be as follows:

Saturdays: Tempo Training (JH/HS athletes Meet at Cardston Track)

  • 15 min Warm Up
  • 30 min Technical Training (form improvement)
  • 5km run with hills or 10-10-10 (slow, med, fast) 
  • 30 min Strength Training
  • 15 min Cool Down & Stretching

Tuesdays: Flat 1000m repeats at race pace (JH/HS athletes Meet at Cardston Track)

  • 15 min Warm Up (JH kids meet Jesse Dobson at JH front doors and leave (jog) to track no later than 3:25)
  • 30 min Technical Training (form improvement)
  • 3-6x 1000m with 2 min rest
  • 30 min Strength Training
  • 15 min Cool Down & Stretching

Thursdays: Hill Training (5av E hill)

* I work in Calgary Wed-Fri every week so wont be at any Thursday practices. Jesse Dobson will lead JH workout, Greg Salmon or High School athlete will lead HS workout.

  • 15 min Warm Up
  • 5-8x Big Hill + 50m acceleration at top (run hill and accelerate at top of hill for 50m)
  • 30 min Strength Training
  • 15 min Cool Down & Stretching 

Thank you

CJHS Admin Team

Volleyball 2023

Volleyball 2023 Information:

Volleyball tryouts will begin the first week of school as outlined below. Please note that attendance at tryouts is critical for a coach to see skill level and make a judgement call about keeping a player on a team.

  • Grade 7 girls: 
    • Wednesday Sep 6 (3:30 - 5:00 pm)
    • Thursday Sep 7 (5:00 - 6:30 pm)
  • Grade 8 girls:
    • Tuesday Sep 5 (5:00 - 6:30 pm)
    • Thursday Sep 7 (3:30-5:00 pm)
    • Friday Sep 8 (12:30 - 2:00 pm)
  • Grade 7 boys: will try out
    • Tuesday Sep 5 (3:30 - 5:00 pm)
    • Wednesday Sep 6 (5:00 - 6:30 pm)
  • Grade 8 boys:
    • Wednesday Sep 6 (7:00 - 8:20 am)
    • Thursday Sep 7 (7:00 - 8:20 am)
    • Friday Sep 8 (7:00 - 8:20 am)

We ask that if your child is going to try out for a team that you are considerate of our coaches time and that you are punctual in your drop off and pick up of athletes. The easiest drop off and pick up location is the back of the school on the SW corner of the gym.

If you give permission for your child to try out you are agreeing to the terms if your child makes the team. This involves students being at all practices, games and tournaments, fees being paid. For the 2023 season Volleyball fees will be $130 plus a $50 uniform deposit (the deposit is returned when uniforms are returned in good condition). Parents must also attend a mandatory parent meeting on Wednesday Sep 13 at 7:00 pm (players and parents must attend and players cannot play in Thursday's game if the meeting is not attended.

Practices will be as follows after teams are made:

  • Grade 7 girls
    • Mon 3:30-5:00 pm
    • Wed 5:00-6:30
    • (optional) Thur 7:00-8:20 am
  • Grade 8 girls
    • Tue 5:00-6:30
    • Wed 3:30-5:00
    • Fri 7:00-8:20 am.
  • Grade 7 boys
    • Mon 5:00-6:30
    • Tue 3:30-5:00
    • Some Fri 12:30-2:00 pm (you will be provided which Fridays at the beginning of the season)
  • Grade 8 boys
    • Mon 7:00 am - 8:30 am 
    • Tue 7:00 am - 8:30 am 
    • Wed 7:00 am - 8:30 am 

Games will be on Thursdays at 4:00 or 5:00 pm and can be located in Stirling, Raymond, Magrath, Mountain View, Cardston, and Spring Glen.

We are unsure of the busing situation for teams at this point, but if buses are not provided then parents will need to work together to get the team to games.

To give permission for your child to try out for volleyball you must fill out the CJHS Acknowledgement of Risk form. We are migrating to some new forms and will email this form out next week.

Thank you

CJHS Admin Team