The Killer Guppies Dragon Boat Team

It takes about 4 - 6 weeks to build muscle and we actually have 5 weeks left before San Fran.  It’s time to vamp it up if you haven’t been working out.  This week, we’re focusing on the upper body!  Here’s this week’s work out:

STRENGTH:
for time- do 50 pullups, 50 pushups, 50 situps, 50 squats
- you can break these up any way you want it. (i.e. 10 sets of 5,5,5,5,
or 5 sets of 10,10,10,10 - 50 sets of 1,1,1,1 whatever works for you!)
This is do-able by ALL Guppies!

For those of you looking for an extra challenge - the original workout
prescribed was 100 pullups, 100 pushups, 100 situps, 100 squats.

CARDIO - “WE WILL FINISH STRONG”:
3 x 800m, 2 min rest in between — Bring your pace up in the last 200m.
This should mimic what we did on the water Sunday.
Yes - a watch w/timer is best way to get the most out of this workout!

And if you don’t have one - try
a) buying one
b) borrowing one
c) do the best you can w/o one, but not having one isn’t an excuse to
not do this workout Guppies. Winners find a way, not excuses!

We don’t have mandatory practice this weekend, but we’re still going to be out on the waters.  Get some more paddle time in before San Fran.  Also, there’s a slight chance we’ll be able to take the boat out on Monday.  Check your emails and reply to the eVite by Saturday morning!

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pssssssst.  Check out the Guppy Downloads section.

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Alright Guppies,w e meat our points goal last week, but not our people goal.  Remember, the more people participating, the easier it is to reach our point goals.  Also, there’s that Guppy slimming $5 incentive.  Just think, if you win that money, you can buy a new paddle with it :).  So contact Harry if you’re interested in the slimming program.

As for this week’s challenge:

- 20-29 minutes cardio (2 pts)
- 30+ minutes cardio (3 pts)
- Wed practice (3 pts)
- 100 strokes or 3 min pool paddling (1 pt; earn up to 6 pts per day)
- Gold boat challenge (3 pts)

Gold boat challenges:

- (Strength) “Tabata Something Else” - Consecuetive Tabata rounds of: pullups, pushups, situps, squats.  One Tabata round is 8 reps of 20 sec work/10 sec rest
- (Cardio) Run a total of 6 miles over the week. You can do it all at once, or break it up into 2×3mi sessions or 3×2 mi sessions, or if you really hate running, half mi sessions in the morning, lunch and evening for all we care - just get that distance down in 5 days!

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So with all these weekly workout challenge, it is about time we started the Guppy Slimming Program. After all, we could all lose a pound or two. And just think, with 18 paddlers, one steersman, and a caller on the boat, that would make the boat 20 pounds lighter if everyone lost at least one pound. And I ma pretty sure you wouldn’t mind carrying less weight.

So here’s the deal, no victory is sweet without a goal. The target weight loss goal is 100 pounds total. The more people participate, the easier it is for us to obtain that goal. And how’s this, a little monetary incentive. There is going to be a $5 pool for this program. Back to our boat example, if 20 Guppies participate at $5 a person, that’s a $95 pool. Not too shabby.

Here are the rules:

• The Long Beach Races weigh-in shall be baseline.
• Winner(s) selected on greatest percentage loss from Long Beach Races to San Francisco Races.
• No buy-in necessary to particiapte weight loss recording only portion of this
• Final pool winner to be selected from greatest pool participant weight loss percentage.

Harry will be keep track of the weight loss, so PLEASE PLEASE PLEASE email Harry by end of business day Friday. Email info@killergupies.org to get Harry’s email address.

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Alright Guppies, we came, we saw, and we conquered Long Beach.  But this time, we want to amp it up for SF, which is right around the corner.  Each and everyone is amazingly strong, time to show SF what we can do!  For this week’s fitness challenge, we’re focusing on AB work.  Here’s what you can do:

planks
crunches or situps
twisting crunches or situps
bicycle crunches
side bending (for obliques)
leg lifts
and many more…
And let’s not forget, we paddle as one boat, we earn teams as one boat:

(per day)
2 points for 20-29 min cardio
3 points for 30+ min cardio
1 point for every 30 ab reps (or 1 min plank), up to 5 points/day
3 points for each gold boat challenge (see below)

Let’s aim for 30 participants and 200 points this week!

Gold boat challenges
——————————–
cardio:
high-intensity interval run (similar to the 3-2-1 from practice):
800m, 1min rest, 400m, 1min rest, 200m, 1min rest
rest 4 minutes, then repeat

strength:
Armstrong pushup/pullup program
http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm (ask Ellen or I if you have questions)

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We came.  We paddled.  We took medals home.  CONGRATS Killer Guppies for a killer weekend!!  Here’s the run down:

Division IA (Killer Guppies Gold): Third Place

Division  IIIA (Killer Guppies Blue): First Place

Division VB (Killer Guppies White): Fifth Place

Open A (Killer Guppies Men): Third Place

Womens A (Killer Guppies Ladies): Third Place

Masters A (Killer Guppies Masters): Third Place

Not bad at all!  All those weekly fitness challenges came in handy!  Next up SF Race!!  If you haven’t already.  Please reconfirm your response so we can get a better head count (I am sure this weekend’s victories has wet many of your appetite for more competition!!).  So don’t delay, do it today!

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