The Killer Guppies Dragon Boat Team

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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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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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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