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SFDBC Updates and Workout Saturdays!

3/26/2020

 
  • ​​Join us online Sat, March 28 @ 9am for a workout + coffee time! 
  • Workout EVERY Saturday.  See schedule below.
  • Check out the SFDBC updates below, too.

Workout, March 28, 9am with Janell 
Last Saturday was a challenging workout with Jos.  Our workout will be different this week with Janell.  Mix it up, right?!  Jos, Clydia, and Janell did a quick demo of the workout and it went well!  Feel free to stay online after the workout for social time with your fellow dragons.​ We can't wait to see you there!

Summary of Workout
Intro
  • Zoom etiquette (please mute)
  • Feel free to take breaks or modify
  • Quick overview of the workout
Warm up
  • Jumping jacks
  • Inchworm walk out (https://www.youtube.com/watch?v=TPvAZNmzc2w)
  • Squats
Cardio
  • Glut bridges- 10 reps x 3
  • Lunges – 10 reps x 3
  • Push-ups - 60 seconds
    • Advanced can do blast off push-ups
    • https://www.youtube.com/watch?v=nkLICaRvBcc
  • Mountain Climbers - 30 reps
    • Beginners can slow down the movement.
  • Ab flutter kicks - 30 seconds x 2
    • https://www.youtube.com/watch?v=BlJQtdcCzeA
  • Burpees - 90 seconds
Cool Down
  • Standing quad stretch
  • Shoulder circles
  • Standard forward fold
  • Child’s pose

Workout EVERY Saturday - login info
Check your email for login information.

Quick Updates
  • Shout out to Jos and Janell for their Saturday morning virtual workouts
  • Shout out to Lynelle for cleaning all of the PFDs and clearing out the shed at SLU
  • We heard from Rich Yu (who moved to Madrid a few months ago) and he's fine. Phew.
  • Follow us on Facebook - Seattle Flying Dragons
  • Ordering Amazon stuff?  Use AmazonSmile and a portion goes to your favorite charity - SFDBC!  Go to  https://smile.amazon.com/ and follow the onscreen instructions.  Our club is listed as "Seattle Flying Dragon Boat Club".  To shop, always go to https://smile.amazon.com/ .
Postponed
  • Boat bailing POSTPONED until further notice - Stay Home, Stay Healthy
  • New SLU shed purchased, but installation POSTPONED
  • All Paddlers Meeting POSTPONED, will be rescheduled
Cancelled
  • Olympia Dragon Boat Festival, May 2 - CANCELLED
  • Rainier Dragon Boat Festival, Tacoma, May 16 - CANCELLED
  

Join us online on Sat, March 21 @ 9am for a workout!

3/20/2020

 
Greetings Dragons,

Please join us on Saturday, March 21 at 9 a.m. for a remote high intensity interval training (HIIT) session in lieu of on-water practice. Jos will guide us through the session. It will last roughly 40 minutes. If there's enough interest, we'll wrap up with coffee, tea, and breakfast (remotely, of course).

If you do not have the tech equipment for doing this remotely, we also invite you to do this workout on your own and post some still-frame photos on our club Facebook page.

If you can push yourself, feel free to do so. Let's also take a moment to recognize it's been a very odd few weeks and you may be facing some stress in life and work. We hope this gives you an opportunity to move, to achieve something, and most of all, to socialize.

DO A PREVIEW TO PREPARE

To keep the session brief, I'm asking that you review the following videos and try them out, so that there is minimal explanation time, and also for safety reasons. Review good form and practice it in a mirror or with video if you can.
  • How to lunge: https://www.youtube.com/watch?v=QOVaHwm-Q6U
  • How to Plank: https://www.youtube.com/watch?v=ASdvN_XEl_c
  • How not to Plank: https://www.youtube.com/watch?v=yeKv5oX_6GY
  • How to Squat: https://www.youtube.com/watch?v=aclHkVaku9U
  • Push ups from the knees: https://www.youtube.com/watch?v=utzhPQuXWcA
  • Super man: https://www.youtube.com/watch?v=cc6UVRS7PW4
  • Plank taps, Plank up/downs: https://www.self.com/gallery/12-exercises-thatll-tone-your-back-and-shoulders

PREPPING YOUR SPACE
  • Clear any hazards (table corners, pets, unstable shelves)
  • Set up a mat if desired
  • Have water nearby
  • Let your housemates/family know you'll be reserving space
  • Set up your computer, camera, and microphone ~10 minutes before the meeting so you have time to troubleshoot
  • Download the attached workout

SAFETY
  • I'm not a doctor, physical therapist, trainer, or otherwise certified. I'm just guiding a group. You are responsible for your well-being.
  • Do not injure yourself. If you feel a pinch, a ping, or a twinge in a joint, you should adjust your form. If that doesn't work, then STOP doing the exercise. I really want to stress this point: there is NO purpose in training if you are injuring yourself. Our goal is to tire out our muscles, not to wear out our joints.
  • If you feel dizzy, lightheaded, or low on blood sugar, you NEED to stop. Sit down, breath, get some water, and wait 5 minutes. Stop altogether if you need to. This won't be your only chance to work out.
  • There might be an exercise that you can't do because of a previous injury. You can either skip it, do a variation that you know is safe for you, or replace it entirely with another exercise. This is your call.

VIDEO CONFERENCING ETIQUETTE
  • Keep your microphone on mute if you're not speaking
  • If your background is brighter than the foreground, it could make it difficult to see you.

ONLINE MEETING INFORMATION

Specific meeting information was included in an email to members.

We can't wait to see you there!

Workout Routine for March 21, 2020, 9am

3/20/2020

 
​Intro, ice breaker, mic/video check.

--------------------------------------------

Mountain climbers 10 reps x 2 | 25 reps x 2

2 minute rest

Lowered lunges 15 reps x 2 | 25 reps x 2 same leg

2 minutes rest

Up/down in plank 10 reps x 4 (shoulder taps, plank if tired)

2 minutes rest

90 seconds burpees (plank or push up)

2 minutes rest

-----------------------------------------------

Squats 15 reps x 4

2 minutes rest

Leg lifts  25 reps x 2

2 minutes rest

Ab kicks 30 seconds x 3

-----------------------------------------------

STRETCHES

BREAKFAST


All Paddlers Meeting Postponed

3/16/2020

 
In continuing our alignment with the current restrictions from Governor Inslee who has stated that groups are not to congregate in groupings of 50 or more, we will not be holding our All Paddlers Meeting that is traditionally held in March.

The meeting will be postponed until the restrictions on social gatherings has been lifted by the state. We will continue to monitor conditions and keep the team updated moving forward. The plan in place is that the meeting will take place approximately 1 month following the restrictions being lifted. This will allow the SFDBC Executive Committee to  reserve a location and plan the details of the meeting. You can look forward to a few pieces of legislation and budget modification proposals to vote on in addition to hearing about all the exciting projects in the works. In the meantime, take care of yourselves and each other.

With dragon boat love and appreciation,

Brittany Gaalema
President
Seattle Flying Dragon Boat Club

Practices Cancelled Until Further Notice - Effective 3.12.2020

3/12/2020

 
SFDBC Members,

As you all are aware, Seattle is working through the continually changing circumstances of COVID-19. The SFDBC Executive Committee and coaches have been in communication about how to proceed as a club with each new aspect of information. With recent communication from the mayor of Seattle (https://durkan.seattle.gov/2020/03/mayor-durkan-issues-statement-on-new-proclamation-from-governor-inslee/) and the current CDC recommendations, we have decided to cancel all practices until further notice (Effective 3.12.2020).  

The All Paddlers Meeting will be postponed. It is likely that the SFDBC Board meeting for this coming weekend will likely be held online. More information will be sent shortly.

We are hopeful that we will be able to safely resume practices in the next few weeks but feel that it is best for our club and the Seattle community at large that we align with the best practices of limiting contact with others.

Thank you all for your patience and understanding during this challenging time. We appreciate you all and look forward to seeing you all back on the water as soon as possible!

Sincerely,

Brittany Gaalema
President
Seattle Flying Dragon Boat Club

SFDBC Questions?
Contact communications@seattleflyingdragons.org or any SFDBC Board Member.

COVID-19 and SFDBC Practice Status

3/7/2020

 
​The SFDBC Board is monitoring the progress of the COVID-19 virus in our area as we make decisions regarding club practices and meetings.

Practice Status
We are monitoring the recommendations by health authorities regularly, and, for now, all practices are still planned to run as scheduled.

Should I go to practice?
SAKE recently sent an email to their team that we would like to echo. 

"As the situation continues to evolve, we ask that you stay home from practice for any of the following reasons:
  1. You are not feeling 100%. Don't wait for the full-blown symptoms.  Scratchy throat or feeling a little fatigued?  Stay home. Many of us are training for high-stakes races this season, and so may be tempted to "push through" illness.  Don't do it.  It doesn't matter if it's a cold, the flu, a little stomach bug, the coaches will send you home if they see you at practice with symptoms. 
  2. Somebody you've seen recently is sick.  We've all had that feeling when somebody has just visited us and then turns up with a cold the next day, and we think, "great, now I will get sick."  If you've been exposed to somebody that is sick, stay home for a minimum of 2 weeks.
  3. You, or somebody close to you is high-risk. If you or somebody you have regular contact with is elderly or high-risk due to pre-existing conditions or compromised immune systems, stay home from practice until the risk for these people has subsided.
  4. You in any way feel uncomfortable with attending practice.  Everyone feels differently about the risks of COVID-19.  If you choose to stay home for your own peace of mind, rest assured that you will be supported in your decision with respect."

We would like to emphasize that everyone's physical wellness is the absolute priority. Please follow the King County recommendations (see below) to determine the best decision for you.

Stay Informed
The board is continuing to investigate potential modifications for business practices – such as digital/email meetings, etc. With the upcoming board meeting and All Paddlers Meeting, we plan to keep the team informed with decisions around these spaces.

We will continue to send out information as it is available.

Public Health Recommendations
Up-to-date information is available at www.kingcounty.gov/covid

King County Public Health is recommending, but not requiring, the following steps:
  • People at higher risk of severe illness should stay home and away from large groups of people as much as possible, including public places with lots of people and large gatherings where there will be close contact with others. People at higher risk include:
    • People 60 and older
    • People with underlying health conditions including heart disease, lung disease, or diabetes
    • People who have weakened immune systems
    • People who are pregnant
  • Workplaces should enact measures that allow people who can work from home to do so. Taking these measures can help reduce the number of workers who come into contact with COVID-19 and help minimize absenteeism due to illness
  • If you can feasibly avoid bringing large groups of people together, consider postponing events and gatherings.
  • Public Health is not recommending closing schools at this time. If there is a confirmed case of COVID-19, Public Health will work with the school and the district to determine the best measures including potential closure of the school.
  • All people should not go out when they are sick.
  • Avoid visiting hospitals, long term care facilities, or nursing homes to the extent possible. If you need to go, limit your time there and keep six feet away from patients.

SFDBC Questions?
Contact communications@seattleflyingdragons.org or any SFDBC Board Member.

    Author

    SFDBC Communications Officer

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  • Home
  • The Club
    • Board of Directors
    • Membership >
      • Reimbursement Form
      • Volunteer Hours
    • Dragon Boat 101 >
      • History
      • Videos
      • Photos
      • Useful Links
  • Waiver
  • Free Practices
    • Paddling in Seattle
    • Paddling in Kenmore
    • What to Wear and Expect
    • FAQs
    • Why Join Us
    • Team Building Event
    • Team Building Waiver
  • Contact
    • Media Contact
    • Report Equipment Issue
  • Pay or donate
  • Races
  • Blog
  • Calendar