The Copper Pot - Space Dragons Stone Soup

First off, let me start by saying that Tempe was AWESOME!  WOOOOOOOOOO!!!!!  This tournament being the debut of a new start and a new finish, it was hard to know what to expect.  From this experience, I think we've gained confidence in our new game plan and identified some key areas of improvement.

Along with the victories came a few near-miss's.  We came less than 0.2 seconds short of a few gold medals and the opportunity to compete in the finals.  We talked about giving just 1% more.  We talked about the copper pot, where everyone can contribute something, no matter how big or small, to make the boat faster.  I challenged you to think this week about what you can contribute to personally drop 0.05 seconds (or more) off our 500m race time.  At the end of the day, the team who contributes the most to their copper pot will end up on top.

What can you contribute to the pot?

Need a little extra motivation?  Here's something to train for.  Team USA selection criteria for the 2015 IDBF World Championships has been posted.  We are a strong club, and I encourage anyone interested to submit a paddler information form and try out.  If you have any questions, please don't hesitate to ask me.

Even if competing with Team USA isn't on your bucket list, joining in the training (comprised of both diet and exercise) will:

1. Help those of us who are trying out by giving us workout buddies and added motivation

2. Make Space Dragons faster

3. Make you a fitter, leaner and overall healthier individual (most important!!!!)

My training starts now.

MARCH MADNESS!!

SD HELL WEEK, PRE-TEMPEEEEE!!!

 

 

Ok folks, We're now at our first HW of the season.  Most of you, if not all, are already having a regular fitness regimen for both on and off the water.  Coaches couldn't be any more proud of all your hard work.  As they say, keeping the basics for everyone is good medicine.  It's a good foundation in strength.  Below are the requirements for this whole week's assignment.  Let's get full team participation and keep that great momentum.  Don't let your hard work go to waste.  Now get to work!!

* Warm up before you begin. NO INJURIES!

Mon = Ab circuit, 10meter forward lunges, 30 sec jumping jacks (max)

Tue = Ab circuit, 30 sec squat jumps, 1min. planks. (Great opportunity to join your teammates @ either So.Pas or So.Bay for SDWW!)

Wed = Ab circuit, 20 supermans, 20 Alligator push ups (http://www.youtube.com/watch?v=ok8d8GG4CFY),

Thur = Ab circuits, wall sits (max time), 30 sec burpies (max out)

Fri = Ab circuits, 50 squats, push ups (10 diamonds, 10 regular, 10 wide)

Sat = Race sets!

Sun = Race sets!


* Ab Circuits: 25x crunches + 25x bicycle crunches + 25x flutter kicks + 25x leg lifts + 25x mason twists = 1 set! Do these as fast as you can. 3 - 5 sets!!

* There are three tiers: Bronze, Silver, & Gold.  Example: doing three sets of the day's requirement completes bronze, adding a 4th set of the day's circuit completes silver, and adding a 5th sets completes gold.  You get the idea.

* Rules: Do this on top of your regular workout, not as a replacement for it.  At least 30 minutes of cardio (running, treadmill, elliptical, etc.) each day, maxing out the number of reps you do in each set above.  If you do not know what a specific exercise is or not sue, ask your teammates or look it up on 'youtube.'  Post on Spacebook wall when you've finish each day's challenge from Hell Week! 

Let's show the competition we're still on top of our game!

Paddlers are you ready?!?!
Esmer

OC-2 Testing Protocol

All the results from both the primary and make-up test days are up!  Great job to everyone who came out to test.  Below are a few notes on OC-2 time trial etiquette:

• Sign up the on the Doodle by 6pm the night before the test.  We don't check for updates day-of, and if we don't know that you're coming, we may pack up and leave before you arrive.

• Please indicate on the Doodle if you need a make-up test AND email the coaches before the primary test day so we know to include you in the make-up day coordination.  It's preferred to have everyone test on the same day, but we do understand when people have other work, school and family commitments.  Keep in mind that make-up testing is not guaranteed, but we try to pick the time that works best for everyone.

• Just like a dragon boat race, there are variables that are out of our control.  Remember that our goal as a team is to be good enough that those things that are out of our control aren't the difference between winning and losing.  I encourage you to apply that philosophy to your time trial as well - be strong enough such that those variables that are out of your control don't prevent you from reaching your goals.  However, if eeking out the fastest possible time is important to you, do the Kim Bushong and check the tide charts.  Also keep in mind that the wind and crowds pick up in the afternoon.  We are new to this test location, so we haven't figured out all the "features" yet, but we'll learn more as the season goes on.

Finally, remember to give a huge THANK YOU to the coaches and other volunteers that made the day happen:
- Esmer, Rod, Roger, Gracey for transporting the OC-2
- Rod, Lesley, Chris for keeping time
- Robert, Tyler, Chris and others for helping video tape
- Robert for slo-mo'ing and uploading all the videos
- Lesley for doing technique analysis on the videos
- Devant for chauffeuring you all back and forth on the race course all day
- All of YOU for hanging out, bringing snacks and making a fun day of it