Sign up here!
Since there aren't many weeks between Tempe and Baby LB (April 28), a make-up test is not currently planned. If you want to test and can't make the test day, please mark the "Can't make it" option and email the coaches with why you can't make it, and we will use your Tempe results.
Mar 31, 2013
Mar 29, 2013
2013 Team USA Tryouts
Every other year, the IDBF (International Dragon Boat Federation) holds a World Nations Championship. This is different from the Club Crew World Championship (in Italy) that we are shooting for in that each country can pull together paddlers from different clubs to form a national team, i.e. Team USA. This year, the race will be held in Szeged, Hungary, on July 24-28.
The divisions are approximately as follows:
Juniors (under 19)
U24 (18-23, plus a few exceptions)
Premier (open to all ages)
Senior A (40+)
Senior B (50+)
Senior C (60+)
The IDBF World Nations Championship is held every other year, on opposite years from when the IDBF Club Crew World Championships are held. More information on the IDBF World Nations Championship here.
Mar 27, 2013
SD Digest 3/27/13
Great start to the season! … Let's keep it up.
1. Tempeeeee!
§ Didn't we tell you it'd be a blast? Oh yes we most certainly did! And what a magnificent blast of a time it was! Post-tournament recap will be on the blog shortly, but if you're curious for results, I’m pretty sure it's all over Spacebook already!
§ Big thanks to our coaches, our tournament manager and all of our teammates who made this a successful and enjoyable trip. And as always, thank the volunteers and event organizers too! Multiple-Hardware for everyone! Hooray!
Clank Clank Clank
2. Practice – 3/30 & 3/31, IT'S ON
§ Due to popular demand, we will be holding regular practice on Saturday and Optional practice on Sunday (Easter).
§ If you are a steersperson, please email captains@spacedragons.org so we know we have enough steerspersons for Saturday and Sunday.
§ NO SPECIAL BOAT.
§ YES REGULAR PRACTICE. That means 9:00am on the beach, 9:30am on the water. And if you show up after 9:15am (by captain's timepiece), you're late.
3. Friends and Family Day – 4/6, Saturday
§ Sign up!
§ Recruit newbies! Bring friends and family for a day of fun on the beat and on the water.
§ Starts at noon. There will be some on-land instruction for newbies before we hit the water. The more the merrier, bring folks out just to check out the sport!
§ SIGN UP FOR POTLUCK by emailing Denise. Don't know what to bring? Here’s some starters. Email Denise for more suggestions:
Lunch main dishes
|
sandwich trays, L&L, rice, noodles, spam masubi, chicken
|
Cut up veggies
|
veggie trays
|
Fruit
|
fruit trays
|
Side dishes
|
green salad, pasta salad, fruit salad
|
Healthy snacks
|
granola bars, trail mix, mixed nuts, cheese/crackers
|
Desserts
|
cookies, brownies
|
4. Baby Long Beach – 4/28 Sunday
§ Evite will be out shortly. You know the drill! Mark it on your calendars now.
§ Get ready to defend the home turf!
5. Alcan – 6/21 – 6/23
§ Two boats registered and a few paddling slots still available. Sign up via Evite (see below) NOW!
§ Please keep the Evite updated!
Your Captains
Mar 26, 2013
The Little Things..
For me, the drive back from Tempe (or in this case, dinner and a couple brews at Four Peaks Brewery) is always filled with reflection on the events of the weekend. More than any other tournament, this past weekend made me think of the little things...
So what is 0.5 seconds? Or 0.47 seconds? Or 0.03 seconds?
A better warm-up?
A pre-race pep talk?
A slightly straighter line?
One more boost or an earlier finish? (though maybe not a 300m finish..)
A practice start on the way to the start line?
Hitting those first 6 strokes together?
Gritting your teeth and pulling just a little harder during the Power 10?
One paddler (or several, argh!) looking out of the boat for one stroke? (Btw, I don't EVER want to hear reports of ANYONE looking out of the boat again!)
All of these things are in our control. When a superstar like Henry promises to become a better steersperson, it makes me wonder what I can do to be a better coach, and I hope it makes you wonder what you can do better.
As Kim mentioned, we lost a few extremely experienced callers, strokes, steerspeople and coaches this year, so some growing pains are to be expected. We're lucky to have people who are willing to accept the responsibility and challenge to fill some impossibly large shoes. Steering and calling are high pressure and critical roles. It's just assumed that they will do their job perfectly. No matter the role, each of us has something we can improve on. Even as "dumb paddlers," our job is to bust our ass at practice/land/core/SDWW and focus in on race day so we can support them as they learn the tricks of the trade.
So, although we are one team, we still each need to think of our contributions as individuals. Take each fraction of a second personally. It all adds up. If we each commit to being a little better, both in preparation and especially in execution, then as a team, we will be able to ride through a few mistakes.
So let's celebrate the accomplishments and learn from the mistakes. It's a long season, and this was only the first of many opportunities we have to show what we're made of.
So what is 0.5 seconds? Or 0.47 seconds? Or 0.03 seconds?
A better warm-up?
A pre-race pep talk?
A slightly straighter line?
One more boost or an earlier finish? (though maybe not a 300m finish..)
A practice start on the way to the start line?
Hitting those first 6 strokes together?
Gritting your teeth and pulling just a little harder during the Power 10?
One paddler (or several, argh!) looking out of the boat for one stroke? (Btw, I don't EVER want to hear reports of ANYONE looking out of the boat again!)
All of these things are in our control. When a superstar like Henry promises to become a better steersperson, it makes me wonder what I can do to be a better coach, and I hope it makes you wonder what you can do better.
As Kim mentioned, we lost a few extremely experienced callers, strokes, steerspeople and coaches this year, so some growing pains are to be expected. We're lucky to have people who are willing to accept the responsibility and challenge to fill some impossibly large shoes. Steering and calling are high pressure and critical roles. It's just assumed that they will do their job perfectly. No matter the role, each of us has something we can improve on. Even as "dumb paddlers," our job is to bust our ass at practice/land/core/SDWW and focus in on race day so we can support them as they learn the tricks of the trade.
So, although we are one team, we still each need to think of our contributions as individuals. Take each fraction of a second personally. It all adds up. If we each commit to being a little better, both in preparation and especially in execution, then as a team, we will be able to ride through a few mistakes.
So let's celebrate the accomplishments and learn from the mistakes. It's a long season, and this was only the first of many opportunities we have to show what we're made of.
Mar 20, 2013
SD Digest 3/20/13
Tempe Taper …
Coaches said it last weekend, but taper, taper, taper: Moderate workouts with emphasis on cardio … eat well and sleep well, Race day will be here before you know it!
1. PRACTICE - Sat/Sun 9am
- NO PRACTICE THIS WEEKEND … In case you were wondering =)
2. 2013 Tempe (Arizona) – Sat Mar 23 – Sun Mar 24
- Pay your Fees! $35: Cash, Check, or $36 CC via SquareUp (3% fee or +$1)
- Logistics Email Please keep an eye out for it!!!
- Safe Travels!
3. JERSEY ORDER –
- Jerseys are in! Mayana will have them for pick up at Tempe.
- If you have not paid her for your order please bring cash, check or ask how to Paypal!
- Cost: $30/ea all sizes and styles, inclusive!
4. 2013 FRIENDS & FAMILY DAY – Sat Apr 6
- Mark your calendars!
- Bring out your friends and family to check out the sport!
- A little food, a little play, some light paddling and a little racing!
- Potluck signups coming soon
5. BEACH CLEANUP – Last Sat
- Thank You all for coming out after practice and helping with our community outreach.
- Thank You as always Marina for coordinating!
6. 2013 Alcan Dragon Boat Festival (VANCOUVER) – Fri Jun 21 – Sun Jun 23
- Still a few slots left! Sign up! Before it’s too late!
- We have 2 boats REGISTERED! Plus genders =)
- Secure your plans now for Vancouver!
Things to consider:
* Passport: Canada travel requires a passport, it must be valid through Jan 2014(6mo from travel date)
* Time off: Try to schedule arrival Thu or early Fri to available for a Fri practice in Vancouver!
* Travel Costs: Start saving today! One less beer/latte/ramen a week is already $200 saved ;)
* Evite: Check out evite and sign up (Yes, Maybe, No) and keep it updated =)
* Questions: Have questions? Need convincing? Ask your favorite vet!
-- Your Captains
Mar 18, 2013
Bring your shoes for Tempe Warm-ups!
As most of you already know, the warm up area at the Tempe race site can be a little rocky.
So be good to your feet and bring a pair of running shoes. Oh yeah...it also helps to wear shoes when we do our warm up jog.
So be good to your feet and bring a pair of running shoes. Oh yeah...it also helps to wear shoes when we do our warm up jog.
Mar 13, 2013
SD Digest 3/13/13
Tempe Hell Week …
Don’t worry about hanging with the BEASTS. Every push-up, every jump-squat, every star-jump has one goal and one goal only: Improving your individual health and fitness. Completing 5 sets IS a tough goal, shoot for it, you will only get stronger, and in doing so the team gets stronger. Win-Win!
1. PRACTICE - Sat/Sun 9am
- Tempeeee – only 2 practices left! (1 mixed, 1 gender) Please do your best to make both practices… Race Sets this weekend!!!
- Practice Poll Reminder: Be mindful of the practice poll. We need your poll responses by Wed 7p to properly notify SCDBC, later responses, while helpful to coaches and captains, do not help us satisfy our obligations to the association, beach monitors and the greater DB community.
1a. SPECIAL BOAT
- Sat only 7:45a before normal practice (8a ON THE WATER)
- Usually a smaller group, so an accurate practice poll is extremely important. Please keep this poll updated! Don't be "that guy" who signs up and then doesn't show up!
2. MOTHER’S BEACH PARKING – SCDBC
- REMINDER: NO parking on ANY streets near Mother’s Beach
- Park in the adjacent metered lot or in the Boy Scout lot, PERIOD
- Residents are not having enough parking for their guests, BAD form!
3. 2013 Tempe (Arizona) – Sat Mar 23 – Sun Mar 24
- Vets agree, Tempe has one of the best venues and is always a ton of fun!
ACTION ITEMS (haven’t done them? do it now!):
- Food: Sign up for Potluck! Don’t need much to take care of each-other!
- Lodging:
- Transportation: Please email captains your plans.
- Payment: Please pay the $35 tournament fee.
- Equipment: Pick-up the gear you have volunteered to transport. It’s that easy!
- Do the Action Items: Have you done them yet? No? Then do them! Yes? Thank you! Not sure? Then do them again just to be safe!
4. JERSEY ORDER –
- Jerseys are in! Mayana will have them for pick up this weekend at practice
- If you have not paid her for your order please bring cash or ask how to Paypal
- Cost: $30/ea all sizes and styles, inclusive!
5. Patches and Stickers and Bracelets, OH MY!
- Have you seen your teammates sporting those slick Space Dragons Patches, Stickers and Bracelets, and been wondering where you can get some of that Bling for yourself?
* Patches: $2.00 see Marina
* Stickers: $2.50 see Pearl
* Bracelets: $2.00 see Emily
6. 2013 Alcan Dragon Boat Festival (VANCOUVER) – Fri Jun 21 – Sun Jun 23
- Still a few slots left! Sign up before it’s too late!
- We have 2 boats REGISTERED! Plus genders =)
- Secure your plans now for Vancouver!
Things to consider:
* Passport: Canada travel requires a passport, it must be valid through Jan 2014 (6mo from travel date)
* Time off: Try to schedule arrival Thu or early Fri to available for a Fri practice in Vancouver!
* Travel Costs: Start saving today! One less beer/latte/ramen a week is already $200 saved ;)
* Evite: Check out evite and sign up (Yes, Maybe, No) and keep it updated =)
* Questions: Have questions? Need convincing? Ask your favorite vet!
7. GENDERS SOCIAL NIGHT!!! - Sat March 16
- LADIES: Karen is preggy! Space ladies are invited to come congratulate Karen as she starts her new chapter into motherhood. Baby shower gifts are optional. If you are interested in getting something for Karen, then please remember to check the FB event page. We will update with Karen's baby registry information at a later date. Ladies' night will be at Marina's house (Long Beach). Potluck!
- GENTS: We will be having a nice bromantic night at Scott's house (Cerritos).
-- Your Captains
Mar 11, 2013
Hell Week, Tempe 2013 Edition
Yes! It's that time again, the long awaited Fun Hell Week. Always do a warm-up before starting your work-out. That means stretching and a little cardio to get your heart rate going.
MONDAY:
1. Push-up with a push -
The same as a regular push-up, but when you get to the top, round your
shoulders so your back raises another few inches
2. Leg lifts - Lay on
your back. Lift your legs to the ceiling. Shoulders off the ground.
4. One legged rotational
squat - So easy the kids can do it... http://www.youtube.com/watch?v=TUWEdzfTNl4
5. Mason twists - http://www.youtube.com/watch?v=pObEPJ_6w5E
6. Robert’s Twisting Plank
- Lay your forearms on the ground and plant your toes. Hold your body up in a
strong, straight line, twist your upper body, bringing your free arm under your
body, with rotation!
7. One legged, single
legged dead lift - You can do this with or without a weight: http://www.youtube.com/watch?v=iv-wWUEI4lE&feature=related
Five sets at 40 seconds.
For the one-sided exercises, that’s 40 seconds on each side.
TUESDAY:
1. Squat jumps
2. star jumps
3. tuck jumps
4. push-ups
5. mountain-climbers
6. side-regular-side planks – go from side plank to normal
plank then to side plank on the other side. No rest in between.
WEDNESDAY:
1. Rotator cuff planks (up/down, side/side, diagonals,
counter-clockwise circle, clockwise circle)
2. Wall sits (maximum duration)
3. 25x crunches
4. 25x bicycle crunches
5. 25x flutter kicks
6. 25x leg lifts
7. 25x mason twists
Do the rotator cuff planks first. Only one set of these. Do three sets of wall sits and five sets of
the rest of the circuit. Do the wall
sits at the beginning of sets one, three and five.
THURSDAY:
1. Star Push-up (http://www.youtube.com/watch?v=ngiB2GfToJE)
2. Dead Bugs: This guy doesn't look like an endurance athlete,
but: http://www.youtube.com/watch?v=PsqCDbiflsg
3. Diagonal Lunge: http://www.youtube.com/watch?v=cJA8-z5bDbQ&feature=relmfu
5. Side Plank, each side, no rest in between
6. Lower back extensions: http://www.youtube.com/watch?v=nrS8vOLpVfc
7. One legged rotational squat - So easy the kids can do it... http://www.youtube.com/watch?v=TUWEdzfTNl4
Five sets at 40 seconds.
For the one-sided exercises, that’s 40 seconds on each side.
FRIDAY:
1. Wall sits (maximum duration)
2. 25x supermans
3. 25x crunches
4. 25x bicycle crunches
5. 25x flutter kicks
6. 25x leg lifts
7. 25x mason twists
Do three sets of wall sits and five sets of the rest of the
circuit. Do the wall sits at the
beginning of sets one, three and five.
As always, these are in addition to your normal work-outs, not as a replacement! Post on Spacebook when you finish a days' challenge if you want!
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