The Killer Guppies Dragon Boat Team

Guppies,
I hope everyone has returned home safe after our successful trip to San
Francisco. I just got back last night after spending a couple of relaxing
days in wine country.

Wow! We had a great performance at SF and achieved the goals we set at the
beginning of the year: to race in the Comp Championship race, the last race
of the day. The Gold boat advanced to the Championship Final along with
Dragon Warriors, B.A.D., LARD, JetStart and West Coast Jambalaya (False
Creek paddlers). KG finished 5th overall; TOP FIVE of 60 teams!
The Blue boat advanced to the Comp division for the first time in KG
history! They finished 6th in the Comp B Consolation Race making them the
24th team of 60.

GOLD BOATThe Gold boat won both of their preliminary races on Saturday with
the second fastest time of 2:11 in the first round and the 6th fastest time
of 2:21 in the second round. In Sunday’s semi-final, KG Gold finished
second to B.A.D. Before that race KG picked up a Bronze medal in the
Visitor’s Race finishing behind JetStart and LARD with a time of 2:10.
The Comp A finals was a close race until the final meters. KG was in lane 4
and beat Jambalaya for fifth place overall in a time of 2:17. JetStart, DW,
BAD and LARD took 1-4. The preferred lanes were 1-3 which were given to the
top-seeded teams throughout the festival. In general the conditions got
more windy later in the day and we even saw some tidal swells at the start
area.

Here’s a link to video of the race:
http://www.youtube.com/watch? v=aYFnyH2iYBY

Here’s LARDs split-screen of the same race:
http://www.youtube.com/watch? v=EKdTSXx-jRs

BLUE BOAT
The Blue boat finished 4th in both preliminary heats and qualified by time
to advance to the Comp division. On Sunday they finished 5th in the semi
with their fastest time 2:21 and advanced to the Comp B Consolation race.
They finished 6th the first time a KG B Boat made it to the Comp division
at SF. Way to go Blue boat!

WOMEN & MEN
The women combined with Gila Dragons and placed 4th in the semi. The mens
team placed 2nd behind BAD Meat Missile and advanced to the finals. In a
very tight race the KG men placed fourth with a time of 2:09 beating
Jambalaya and JetStart/Aero and behind LARD, DW and BAD.
Check out this video…see how close the race is when the drummer looks
across the course. KG is in lane 5 furthest from LARD (lane 1):
http://www.youtube.com/watch? v=WGQSbz2Tb74

MASTERS
KG combined with people from a few teams including LARD for a masters boat.
We finished 5th with a time of 2:21 behind JetStart, DW, BAD and DragonMax.
Despite the multi-team makeup and limited practice, the boat had good
timing and by all accounts looked impressive. Everyone involved is
interested in continuing and developing a masters team next year.
Not to take anything away from 2002’s Comp A Finals appearance, 2008’s
result is a higher-percentage finish in the field than before: top 8%.
Consider also there are more competitive teams now than in the past.
Regardless, we measure our success by how well we perform to our current
abilities. I think both boats achieved their full capabilities given our
preparation. Each race saw the team improve the execution of the race
program and not once did we falter or panic in a race. Next year I think we
can do better still as we pursue “the perfect race”.

Congratulations to everyone on the team! Everyone who came to practice
helped our team succeed at SF and throughout the year. Thanks to our
coaches Gary, Rebecca, Kevin and everyone who helped coach and steer and
paddle. Thanks to our boat captains who helped managed the teams at the
races; you made my and Gary’s jobs much easier.

It’s been a great year, let’s celebrate!

Steve

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Hey guys! Check out the Downloads section for the latest newsletter!!

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If you haven’t signed one already, please visit the Guppy’s Download section and download the PDF files for the 2009 US Dragon Boat Federation and Southern California Dragon Boat Club Waivers.  SIgn it and bring it to Saturday’s practice.

Also, there is a pre-race meeting THIS SUNDAY immediately after practice.  We’ll be talking about race logisitics and meeting times.  Please come if you’re racing in San Fran!!

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Don’t forget, we have mandatory practice this weekend! Here’s the list of mandatory practices until SF:

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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 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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