The Killer Guppies Dragon Boat Team

If you haven’t already, please bring a signed race wavier to this Saturday’s practice!! You can download the waiver and the race packet in the Downloads section. And YES, practice is mandatory. We’re getting sooooo close to the race, I can almost smeeeeeeeeeeeeeeeeeeeell the competition. We still need volunteers for the race to help us setup, grab food, etc. If you have friends or family coming to watch you race, why not volunteer them. One hour of volunteer work will get them a free lunch! And we have really good lunches!! Contact Captain Steve for more info!

Also, there will be a gender practice following regular practice. So please expect to stay a little longer.

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If you haven’t gotten a chance to fill out the race packet you can download at the Guppy Downloads section of this site. Please fill this race packet out and bring it to the next practice. This is muy importante!!

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Alright Guppies, since we’re getting pretty close to the Long Beach Race, we need each and every one of you to come to practice.  Particularly this Saturday, July 12th.  Coach Gary is planning on having a mixed practice, then a gender practice shortly afterwards.  There are also Gold boat seats still available.  If you would like to be on the Gold Boat, Gary will be holding OC1 time trials this weekend.

Also, there will be a team meeting this weekend after practice. All the important race information, meeting times, and parking locations will be discussed. Not to mention Ellen’s highly motivational speech.  So please PLEASE be there!

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We’re getting awfully close to the Long Beach race! And just intime for some good ol’ summer racing! I’m excited!! Here’s the challenge for this week:

Each day, earn:
1 point for 12-19 min cardio
2 points for 20+ min cardio
1 point for 50+ twisting crunches or twisting situps, or 2+ min of planks
3 points for Wed practice
1 point for 2 min paddling visualization
2 points for 5+ min paddling visualization
3 points for gold boat challenges (see below)

Gold Boat Challenges from Ellen
———— ——— ——— ——— ——–

Endurance- Choose one sport:
Swim: 5×75m SPRINT. 2 min Recoveries
Bike: 3×3k SPRINT. 4 min Recoveries
Run: 4×400m SPRINT. 4 min Recoveries
C2: 4×500m SPRINT. 4 min Recoveries

Strength-
crossfit “Annie” — 50 jump rope “double unders”, 50 situps,
40 double under, 40 situps, 30/30, 20/20, 10/10 for time.
(a “double under” means passing the rope twice under you during one jump)

substitution for double unders — tuck jumps:

http://www.asimba.com/video/ small/tuck_ jumps.avi

“Stand with your feet slightly inside the width of your shoulders. Bend
your knees and lower your body down 8-12 inches. Explode into the air and
bring your knees up to your chest in a tucked position. Upon landing, your
feet should be in a strong, dorsi flexed or “toes up” position. Use your
whole foot to generate power not just your toes! Maintain good posture in
your upper body. Keep your chest and head up. Don’t let your shoulders
lean out beyond your knees. This can stress your lower back. Explode off
the ground as quickly as possible and repeat for the required number of
repetitions. ”

Also, Coach Kevin asked each and one of us to try a coaching challenge. Try to see if you can teach someone how to paddle in 5 minutes. You’ll start to notice that you know a lot more about paddling than you think.

Best of luck everyone!!

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