SD Weekly Digest 5/29/13

Summer is Coming

The air is starting to warm up for Summer.  Make sure you bring plenty of hydration for paddling and land drills.  Proper hydration will allow you to maximize your workouts and recovery!

** General reminder to please sign up for EVERY team Evite (Yes / Maybe / No) 

1.  Alcan OC-2 Time Trial Makeups – Sat 6/1 

-   YES, this Sat!  After practice.  If you have not already done so, make sure you notify coaches if you are planning on participating.

2.  PRACTICE - Sat/Sun 9am, Wed 5:30p-Sunset

   - Practice Poll Reminder: Be mindful of the practice poll. We need your poll responses for Sat/Sun practice 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.

 ** Wed/Sat/Sun Practice Poll (fill it out and keep it updated with changes)!

    SPECIAL BOAT – Sat 7:45a, before normal practice (8a ON THE WATER)

   -  Sat only until June!  

 Please be on time, we only have 1hr!

   -  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!

 ** Special Boat Practice Poll (fill it out and keep it updated with changes)!

3.  2013 Alcan Dragon Boat Festival (VANCOUVER) – Fri Jun 21 – Sun Jun 23 

-   Still a few slots left, both boys and girls!  Sign up ! Before it’s too late!

-   We have 2 mixed boats REGISTERED! Plus genders =)

-   Fri Practice: We do like to take advantage of our Alcan practice to get in their boats and taste the False Creek waters.  It is not mandatory, but we will have a practice, likely around 4p-6p.

-   ACTION ITEMS:

    ->  WAIVERS: On-line waiver signing – keep a look out for the invite!

4.  BAKE SALE – Sat July 6th 

-   Save the date!  Only 1 month away!  

-   Stay tuned for sign-up links for goodies and/or sales support

5.  Big LB – Sat/Sun July 27-28 

-   Sign up!

-   3 Mixed boats, Genders, Masters, 500m and 200m races

6.  2013 PDBA CLUB CREW QUALIFIERS (Oakland) – Aug 10-11

-   Check it out and sign-up NOW if you are interested

-   Winners of these races get the opportunity to represent the US in Italy 2014!

-   Remember the Big Picture!

7.  2013 Treasure Island Dragonboat Races – Sep 14-15

-   Check it out and sign-up NOW if you are interested

-   Space Dragons Traditional season ender!

-   Remember 2012?  …  Work Hard Play Hard

  

-- Your Captains

SD Weekly Digest 5/22/13

Happy Hump Month

Can you believe we are 5 months into our 9 month season?!!!  Celebrate by making it out to a Wed “Hump Day” practice. They offer a different dynamic and the sunsets are amazing. We are filling 1-1.5 boats every Wed so come on out.

1.  Alcan OC-2 Time Trial Makeups – ??? 

-   If you could not make the primary trials, notify coaches if you are interested in a make up and the dates you are available in the next 2 weekends. The tentative make-up date was this Sunday May 26before or after practice, but I am not aware of any hard requests so far other than Joanna and Henry.  Due to Holiday weekend we may have an issue running makeups this weekend, so we need to know how many of you wants makeups.

2.  PRACTICE - Sat/Sun 9am, Wed 5:30p-Sunset

   - Practice Poll Reminder: Be mindful of the practice poll. We need your poll responses for Sat/Sun practice 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.

** Wed/Sat/Sun Practice Poll (fill it out and keep it updated with changes)!

    SPECIAL BOAT – Sat 7:45a, before normal practice (8a ON THE WATER)

   -  Sat only until June!  

 Please be on time, we only have 1hr!

   -  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!

** Special Boat Practice Poll (fill it out and keep it updated with changes)!

3.  2013 Alcan Dragon Boat Festival (VANCOUVER) – Fri Jun 21 – Sun Jun 23 

-   Still a few slots left, both boys and girls!  Sign up before it’s too late!

-   We have 2 mixed boats REGISTERED! Plus genders =)

-   Fri Practice: We do like to take advantage of our Alcan practice to get in their boats and taste the False Creek waters.  It is not mandatory, but we will have a practice, likely around 5p-6p.

-   WAIVERS: Stay tuned for on-line waiver signing

-   ACTION ITEMS:

    LODGING! (DO THIS NOW)

    * Gather your roommates: ???

    * Fill out the form: Sent out previously!

    * Email form to Zina!

4.  Big LB – Sat/Sun July 27-28 

-   Sign up!

-   3 Mixed boats, Genders, Masters, 500m and 200m races

5.  2013 PDBA CLUB CREW QUALIFIERS (Oakland) – Aug 10-11

-   Check it out and sign-up if you are interested

-   Winners of these races get the opportunity to represent the US in Italy 2014!

-   Remember the Big Picture!

6.  2013 Treasure Island Dragonboat Races – Sep 14-15

-   Check it out and sign-up if you are interested

-   Space Dragons Traditional season ender!

-   Remember 2012?  …  Work Hard Play Hard

  

-- Your Captains

Burpee Challenge version 2.0!

Yeah, we love burpees.  And if you dont love burpees, heres why you should:    Because this guy says so!

Funk Roberts, MMA fitness trainer, says that burpees are awesome,and I'm not gonna argue with him!

We at the South Pas SDWW love love love his burpee set and I encourage everyone to try it!  It takes 15 minutes to complete and I promise you'll be wiped and feeling pumped at the same time.

Here's the set:

 7 frog thrusts
- pushup followed by jumping your legs forward into crouching position without moving your arms from pushup position

 7 jump squats

 7 jump pull ups (As Joanna said before, doesnt every Space  have an iron gym?)

 7 burpee/pull ups (with push up)

28 moves total, then rest 1 minute.

5 rounds
should take you 10-20 minutes total.






Heres why its awesome:

1. Interval training.  like good ole tabata training, its another type of High Intensity Interval Training (HIIT) thats been shown to improve aerobic capacity AND anaerobic capacity, all while building muscle to boot!  plus its uber efficient.    who wants to run for an hour when you can just go all out for 15 minutes and be done with it?

2. Total body workout.  During this set you should be using all of your muscles, all of the time.     Just like paddling.  Use everything in your arsenal together to produce one movement.  From your calves, quads, butt, abs, back, lats, shoulders, biceps and forearms.

3. Each set should be a balls-out  1-2 minute set, similar to a 500m Dragonboat sprint.  :)  At the end of the set, when you're starting to reach your anaerobic max, focus on maintaining CONTROL and FORM while using burst energy to hit your top SPEED and POWER.  

So without further ado, I present to you:

FUNKS BURPEE WORKOUT  (the best youtube video ever)

So this is South Pasadena SDWW's gift to all of Space.  We hope you enjoy it as much as we do.  And dont forget the sake bombs after!   Special thanks to Andy for introducing us to this gem!  

and btw, here is the second best youtube video ever

SD Weekly Digest 5/15/13

Progress

We all have goals, whether financial, relationship, education or maybe health and fitness. To have a goal means there is still something to achieve. While it’s not always clear how to measure one’s progress in meeting their goals, sometimes we are given tools to help. For paddlers, the OC-2 time-trial is just such a tool!

1.  SPACE DRAGONS 2013 YARD SALE –  

-   Great job to the 16 Space Dragons that helped setup, sell and tear-down, and big-thanks for all those that donated goods to sell!

-   It wasn't a blockbuster, but we broke $200 and every $1 from every fundraiser counts!

-   BIG Thanks to coordinator Carolyn and her super-nice parents for hosting and feeding us!

-   Special shot out to Denise for her A+ logistics support and Blanca for helping with equipment

-   Remember, always think of our yard sale(s) when planning on donating your stuff.  We may have another sale opportunity later this Summer in LB and will definitely plan one for 2014! If you definitely need to get rid of the item(s) let captains know and we will try to find temporary storage til the next sale =)

2.  PRACTICE - Sat/Sun 9am, Wed 5:30p-Sunset

   - Practice Poll Reminder: Be mindful of the practice poll. We need your poll responses for Sat/Sun practice 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.

 ** Wed/Sat/Sun Practice Poll (fill it out and keep it updated with changes)!

     SPECIAL BOAT – Sat 7:45a, before normal practice (8a ON THE WATER)

   -  Fill out the Poll.

   -  Sat only til June

   Please be on time, we only have 1hr!

   -  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!

3.  Alcan OC-2 Time Trials – Sun May 19 

-   Have you signed up on the Doodle?

-   Primary test date is Sun May 19, if that date gets filled up or you absolutely cannot make that date, notify coaches. The tentative make-up date is the following Sunday May 26 after practice.

-   Keep in-mind, time trials are not simply for coaches seating data, they are a good way for each paddler to demonstrate technique in isolation which coaches can review and give feedback as well as a way for paddlers to track their own progress throughout the season.

4.  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 mixed boats REGISTERED! Plus genders =)

-   Fri Practice: We do like to take advantage of our Alcan practice to get in their boats and taste the False Creek waters.  It is not mandatory, but we will have a practice, likely around 5p-6p.

-   WAIVERS: Stay tuned for on-line waiver signing

-   ACTION ITEMS:

    LODGING! (DO THIS NOW)

    * Gather your roommates: ???

    * Fill out the form: Sent out previously!

    * Email form to Zina!

5.  Big LB – Sat/Sun July 27-28 

-   Evite is up!  Sign up yo!

-   3 Mixed boats, Genders, Masters, 500m and 200m races

6.  2013 PDBA CLUB CREW QUALIFIERS (Oakland) – Aug 10-11

-   Evite is up!  Check it out and sign-up if you are interested

-   Winners of these races get the opportunity to represent the US in Italy 2014!

-   Remember the Big Picture!

7.  2013 Treasure Island Dragonboat Races – Sep 14-15

-   Evite is up!  Check it out and sign-up if you are interested

-   Space Dragons Traditional season ender!

-   Remember 2012?  …  Work Hard Play Hard

 -- Your Captains