The Killer Guppies Dragon Boat Team

Alright Guppies. The weather is cooler, which means it’snice enough to run a mile or two. Here’s this week’s challenge:

Lower body strength. Our goal again will be to have 30 participants log 180 points.
Here’s how to earn daily points:
1 point for 12-19 min cardio
2 points for 20+ min cardio
3 points for attending Wed. practice
1 point for 40+ walking lunges with twist (count each side as one)
3 points for each gold boat challenge

Gold Boat Challenge:

STRENGTH
20 rounds for time of:
5 pullups
20 twisting lunges (count each side as one)

ENDURANCE (2 workouts - 1 long, 1 short)
long interval
2 mile run: Run at 80% for first mile and then 90% or more one 2nd mile.
Swim substitute: 1000 yd/m swim

short interval
Tabata sprints (any sport)
3 rounds of 4 reps of 20sec/10sec rest, 1 min rest in betweeen each round.
So 1 round would be 20/10 20/10 20/10 20/10 (1 min rest)

Also, Coach Gary has announced the schedule for mandatory practices for SF’s race. Here are the dates:

Aug 23-24
Sept, 6-7
Sept 13-14
Sept 20-21
Sept 27-28

Good luck Guppies!!  Don’t forget to update your response to the eVite for SF!!

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Alright you guys, it’s time to get focused!! You saw it on the counter, almost a month left until LONG BEACH!! So time to get your Guppy tails in gear and time to built up your strength and endurance! Here’s the challenge for this week:

Goal: 30 participants and 180 points

- 1 for 12-19 min cardio
- 2 for 20+ min cardio
- 1 for 60+ pushups
- 2 for Tabata pushups (8 sets of 20 sec pushups, 10 sec rest)
- 1 for 20+ reps bench press, any weight
- 3 points for attending Wednesday practice
- 3 points for Gold boat challenges
- 2 points for ‘B’ boat challenge

Gold Boat Challenges:

Endurance - “1 minute ladder”

Goal is to use maximum effort for 1 min interval. Any sport - running,
biking, rowing… Follow this pattern of work/rest
1 min on/ 1 min off
1 min on/ 50 sec off,
1 min on/ 40 sec off,
1 min on/ 30 sec off,
1 min on/ 20 sec off
1 min on, 10 sec off,
then go back up the
ladder until you finish with 1 min on, 50 sec off, 1 min on.

Strength: a variant of “Fight Gone Bad”

Do each of the following exercises for 1 minute. After a minute is done,
as fast as you can (i.e. no rest), start the next exercise.

pushups
squats
situps
pullups (negatives, assisted accepted)
box jump (any height acceptable, just record it)

you get a point for each rep you do. total up your points!

For “B boat challenge” do 1 round of these 5.
For “Gold Boat Challenge” do 3 rounds of these 5, with 1 min rest in
between.

Also, if you haven’t already, please PLEASE update your reply on the eVite for the San Fransico Race. Include if you need a room or not and who you will be rooming with. Good luck Guppies!!

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Calling all Guppies, have you started working out yet? This week’s practice was pretty intense, but the more you work out on your own off the boat, the better endurance you’ll have on the boat. Besides, shedding some winter weight is good. So here’s this week’s fitness challenge:

Goal: 30 participants, 180 points
Earn:
1 point for 12-19 min cardio
2 points for 20+ min cardio
1 point for climbing 10+ flights of stairs
3 points for attending Wednesday practice
3 points for each gold boat challenge

Gold boat challenges:
- 30+ min hill-climbing workout (includes stairs or hill workouts on exercise machines)
- 3 x 1/2 mile run, with negative splits

Rest with 1/4 x (your best mile time this season) in between. Foul if any time gets slower. So aim for each set to be faster than the next. So if my mile time is 10 min, my rest time is 2min 30 sec.

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