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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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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Alright Guppies, this week’s challenge is jump roping. We’re shooting for a team goal of 2000 minutes. Same deal, if more Guppies contribute, the less you would have to jump, hypothetically. But that doesn’t mean it should stop you form doing more! Remember jump roping requires more than just legs, it can strengthen your mind by training it to stay focus. That focus is important when it comes to racing. Also it will definitely get your heart pumping which is what a good cardiovascular exercise should do.

Here are the guide lines. Any kind of jump roping activity is acceptible, just so long as it is continuous. Or as long as it adds up to a solid minute. If you don’t have a jump rope, jumping jacks can work in place of jump roping. And don’t forget to report your time to Rebecca!! So do your part and jump a little!

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Alright Guppies, this week’s Work Out challenge is the plank. No, not working the plank, but doing a solid plank. Our target goal is 600 minutes TOTAL!

So how do you go about doing a solid plank? Check out this link here: http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm

Just think, if 40 members do 3 minutes, 7 days a week… well then we’ve well exceeded our goal. Plus it’s the road to tighter abs! So do your part today!

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