The Killer Guppies Dragon Boat Team

It’s been a while, but hey, memories are a good thing.  Check out the Tempe Race pictures, courtesy of our resident papparazzo in the Download page.

And P.S., are you keeping up with your workout?  You’d better be!

For this week, our goal is again 30 participants and 180 points.

Per day, earn:
- 1 point for 12-19 min cardio
- 2 points for 20+ min cardio
- 2 points for doing 300+ strokes of pool paddling
- 3 points for either of the gold boat challenges (or 2 points for the rec challenge: Tabata protocol - sprints)
- plus earn 3 points for attending Wednesday practice.

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24 Relay for Life Walkers/Runners,

Thank you so very much for your participation in the Relay for life, especially those who walked into the wee hours of the morning. I really appreciated your time and commitment to this important cause. I know Robin, Andi and Wilma were overwhelmed and touched by your support, but also the family members of their loved ones that were not there to tell their story.

Our goal was $1,200. Not only did we reach our goal, we exceeded it by raising over $1,500 dollars. Thank you very much for your generous donations and support.

I’m very proud of all of you for rising to the occasion and taking such an active role. Together we can find a cure for cancer. I am very proud to be a Guppy. I hope, together as a team and community we can continue to participate in other worthy causes and make an impact.

Again, thank you very much.

Sincerely,

Coach Gary

To make a donation online, visit my personal page

http://main.acsevents.org/site /TR/RelayForLife/RelayForLifeCa liforniaDivision?px=4959727&pg =personal&fr_id=4274

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Alright, just as Coach Gary said during the Spring Race, it’s only a rehersal. Time to put our game face on and let’s get psyched for the Long Beach race! In keeping with the spirit, let’s focus on this week’s Cardio Challenge with a goal of 30 Guppies particpating and 180 cardio points total. Here’s how you can earn points:

Per day, earn:
1 point for 12-19 min cardio
2 points for 20+ min cardio
1 point for 20+ reps of tricep exercises (chair dips, regular dips, weight exercises for triceps)
3 points for attending Wednesday practice
3 points for doing a gold boat challenge (see below)

Rebecca also has a video that you can watch on proper technique for chair dips see:
http://www.youtube. com/watch? v=nx9gVDCnT84
(make sure you have sound, because he also shows the wrong way to do them)
And let’s not forget the Gold boat challenges:
- 3 mile run
- pushups in ‘Tabata’ intervals: max reps in 20 sec, rest 10 sec, repeat for 8 rounds, score only the LOWEST round.

Good luck Guppies!!

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Congrats Guppies to another exciting race weekend! I can’t believe the week is almost over. I am still getting chills from Sunday’s race! Here’s the recap:

The newbie boat was the first to test the sluggedy waters in Long Beach this weekend. That paddled with all their hearts and came in third in the race. Up next were veteran paddlers taking first in the first race and a small technically pushed us to 4th in the second race. But not to worry!! Our burning desire to win the gold earned us 1st in the Semi Final round for the 200m race. Coach Gary then decided to give the newbies another taste of the race as they set out to win second place in the final, in which was the most nerve wrecking, nail biting, photo finish. CONGRATS NEWBIES!!!

Also! The Guppies will be participating in the 24 Relay for Life to help find a cure for cancer. The event starts TONIGHT at Orange Coast College in Costa Mesa. It’s not too late to donate. Please contact info@killerguppies.org !  Or send good vibes to the runners/walkers!

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Holy cow! Where has the time gone? It felt like it was just yesterday when we were departing for the Tempe Arizona race. I can’t believe it has been a month since then and we have another race coming up! I’m super excited because it’s going to be hosted in Long Beach!! So for all of you who are curious to see what a dragon boat festival or to see a real live dragon boat race, come down to Marine Stadium this Sunday, just next to Mother’s Beach! (see directions to our normal practice site here: http://killerguppies.org/blog/join-us#directions . Take the same route, but instead of turning right on Appian Way, make a left and head up towards Bay Shore Ave. You should see signs for festival parking).

And Guppies, what’s another week without another Fitness Challenge! It looks like the “Physical” points are really working out, since we surpassed our goal of 300 points last week by logging in a total of 330 points! Good job Guppies!! Keep up the STELLAR work! For this week’s challenge, here’s the break down:

“PHYSICAL” POINTS
————
Earn up to 2 points/day for cardio:
1 pt for 12-19 minutes
2 pts for 20+ minutes
Bonus: earn 3 points for attending Wednesday practiceEarn up to 1 point/day for strength by doing 20 reps or 1 min of any strength exercise (or any combination)
examples:
- 20 pushups
- 5 pullups, 5 pushups, 10 situps
- 1 min plank
- 30 sec plank, 30 sec wall sit
- 30 sec plank, 10 bicep curls
…”MENTAL” POINTS
———— ——— ———
Earn up to 1 point/day for race visualization
Earn up to 3 points (for the week) for listing “things I will work on in the race” (1 point each)

Since we have a race coming up this Sunday, we’re encouraging that you continue doing your cardio and workouts until Thursday. Also, don’t try new workout routines this week! We don’t want any Guppies injuring themselves before the big race! We’re also including some mental challenges to get us psyched up for the race. Remember, if you can do anything just so long as you put your mind to it!

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