• Video: https://youtu.be/LCMlVCCwoF0
• See below for props needed during workshop

​
On Sunday, April 26, Matt Nadler, certified yoga teacher, led a Hips Workshop for us.  

Some postures/exercises will be standing, some using a folding chair and some lying on the floor.

Props for this Workshop:​

1. Yoga mat or carpet to stand and lie down on
2. Strap or bathrobe tie
3. Folding or lightweight chair

We had a great Saturday workout with Jos Johnson.  If you'd like to repeat it, just follow the recipe below.
 
Goals:

• Focus on muscles we use for our paddling technique
• Insert some race day mentality into the workout with some calls for starts, bodies, and finishes.

Items needed:

• Thicker mat or towel to place under torso for Superman exercise, plank up-downs.

Areas of focus:

• Shoulders, lats (upper back that wraps to sides), obliques, abs (especially transversus abdominis), lower back, hips

------------------------------
WARM UP - 1 minute each

• Jog in place
• Arm raises (Spider-Man style)
• Leg swings (controlled, hold at peaks)
• Jumping jacks

------------------------------
AB ACTIVATION

• Belly button to spine
• Hip thrusts in supine position with 10 second hold.

------------------------------
STRENGTH

• 1.5 min | Shoulder taps in plank
  • Alternative: Plank from knee
• 2 min  | Superman (1-10 reps, rest in between sets)
  • Alternative: Kneeling, on hands opposite leg/arm.
• [STRETCH]
• Jane Fonda leg lifts (10-15 lifts  2x, each side)
• 1 min | Side plank, static
  • 30 sec | Rest
  • Alternative: Side plank from the knee
• 30 sec | Side plank with hip dips
  • 30 sec | Rest
  • Switch sides
  • Alternative: Hips dips from the knee OR static side plank until fatigue
• [STRETCH]
• 2 min | Burpees
  • Beginner: Squat, inchworm into a plank on hands, inchworm back, jump
  • Advanced: Any push-up, snap into squat, jump
  • Alternatives: Substitute anything you need to for injuries; just keep that whole body moving.

------------------------------------
2 minute pause, stretch, water
------------------------------------

• 1.5 min | Up-and-downs in plank
  • Alternative: Shoulder taps
• 2 min | Squats
• 1 min | Flutter kicks
  • Alternative: Start with legs straight up, lower them only as far as you can maintain.
  • Note: Protect your lower back. Either place hands below back and/or raise your head and chest.
  • 1 min | Rest
• 1 min | Crossovers
  • 1 min | Rest
• Alternating supine toe touches (5 touches, switch; 4x)
  • Alternative: Same leg, "climb" leg with hands, touch toe. Similar movement, more recovery time, slower pace.
  • Note: You can bend other leg to help protect your lower back.

------------------------------------
COFFEE TIME!
------------------------------------

Races
I figured I'd start with the unfortunate news.  There is better news, too.  But let's get this over with.  Dragon Boat Festivals have many moving parts including teams of volunteers and participants.  In consideration of the health and safety of everyone involved, some festivals have been cancelled for this year.  We will keep you updated as we know more.

• May 2 - Olympia Dragon Boat Festival, Olympia, WA - CANCELLED
• May 16 - Rainier Dragon Boat Festival, Tacoma, WA - CANCELLED
• July 11 - Kent Cornucopia Days, Kent, WA - CANCELLED
• Aug 1 - Paddle For Life, Ridgefield, WA - CANCELLED
• Aug 22 - Steveston Dragon Boat Festival, Richmond, BC - TBA
• July 25 - Harrison Dragon Boat Regatta, Harrison Hot Springs, BC - CANCELLED
• Sept 12, 13 - Portland Dragon Boat Festival, Portland, OR - CANCELLED
• Sept 12, 13 - Concord Pacific Dragon Boat Festival, Vancouver, BC - TBA
• Sept 26 - Sound Rowers Sausage Pull, Lake Washington, WA - TBA
• Sept 27 - Row For the Cure, Seattle, WA - TBA

 
This does NOT mean you can slack off and not stay fit. :-) Take a look at the Online Workouts below.

Other Updates

• Practices - at SLU and Kenmore Squires Landing are still on pause until social distancing is lifted.
• SLU shed - replacement is on pause until social distancing restrictions are lifted.

 
Website stuff
Blog - Check out the Blog for news, workout info, and links to Matt's workshops.
http://www.seattleflyingdragons.org/blog

Calendar - We have a few things on the calendar.  Once we get back to our regularly scheduled practices and other goings-on, we'll add them to the calendar.  To access the calendar, go to our website - http://www.seattleflyingdragons.org/  > The Club > Calendar.
 
Donate to SFDBC through AmazonSmile
It's free AND easy!
Did you know that you can support the Seattle Flying Dragon Boat Club every time you shop on Amazon?  With each purchase you make, the AmazonSmile Foundation will automatically donate 0.5% of the purchase price directly to SFDBC at no extra cost to you. 

• Go to https://smile.amazon.com/
• Search for "Seattle Flying Dragon Boat Club" as the organization that you wish to support
• After you choose your organization, always shop via https://smile.amazon.com/

You can change the organization you support at any time and can read more about the AmazonSmile program here.  Thank you for supporting SFDBC!"

Online Workouts - 2 per week
Saturdays @ 9am - 1 hour online workout followed by an hour of socializing with coffee, tea, beer, whatever gets you through the day.  If you'd like to volunteer to lead a workout session, please contact [email protected] and we'll add you to the list.   Each week I send out emails for these workouts with the Zoom link and any additional information you need for the workout.

Sundays @ 10am - 1 hour workshop led by Matt Nadler, certified yoga teacher AND dragon boater.  Matt has generously shared his expertise with us and led us through several helpful workshops.  Matt has also allowed us to record his sessions so you can do the exercises again and again. 

• Go to http://www.seattleflyingdragons.org/blog/category/videos   

 

• Video: https://youtu.be/PiUw58EmhB4
• See below for props needed during workshop

​
On Sunday, April 19th, at 10am Matt Nadler, certified yoga teacher, led a Hips and Shoulders Workshop for us.  Combining shoulders and hips might seem a bit odd, but after all, the different movements of the hips are very similar to the shoulders.  And we use both for dragon boat paddling.

Some postures/exercises will be standing, some using a folding chair and some lying on the floor with feet against the wall.

Props for this Workshop:

1. Yoga block or 2 thick hardcover books (3-6” of height)­
2. Yoga mat or carpet to stand and lie down on
3. Strap or bathrobe tie
4. Folding or lightweight chair
5. Nearby wall
6. 1-2 # dumbbells or soup cans

• Video: https://youtu.be/S9aM-7N3GKw 
• See below for props needed during workshop

On Sunday, April 12th, at 10am Matt Nadler, certified yoga teacher, led a Shoulder Workshop for us.  The previous workshop was so good Matt agreed to repeat it and let us record it.  The good news is he has tweaked the workshop to be even better.  Not sure how it could be better!

Props for Shoulder Workshop:

1. EITHER 1-2 pound dumbbells or soup cans
2. A strap or bathrobe tie
3. A yoga block or thick, hardcover book
4. Some exercises will be held against a wall
5. All the movements will be standing, so a mat or special flooring will not be needed

SATURDAY

• Workout with Janell + Social time!
• Date and Time: Saturday, April 4, 9-10am workout, 10-11am-ish social time
• Join Zoom Meeting: check your email

SUNDAY

• Shoulder Workshop with Matt
• Date and time: Sunday, April 5, 10-11am
• See below for props needed during workshop
• Join Zoom Meeting: check your email

 
Greetings Dragons,

Please join us on Saturday, April 4th at 9am for a good workout session in lieu of on-water practice.  Do you miss our Saturday morning coffee time at AGC Starbucks?  Well, stay online after the workout for a virtual social hour with your own coffee, tea, mimosa and granola.

On Sunday, April 5th, at 10am Matt Nadler will lead a Shoulder Workshop for us.  Yea!  "In addition to leading generic yoga classes, my specialty was developing classes/workshops devoted to specific anatomical areas." - Matt.  My shoulders hurt so I'm really looking forward to this.

Props for Shoulder Workshop:

1. EITHER 1-2 pound dumbbells or soup cans
2. Some exercises will be held against a wall
3. All the movements will be standing, so a mat or special flooring will not be needed

Let's 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 these workouts give you an opportunity to move, to achieve something, and most of all, to socialize.

For information about our previous workouts including links, go to our SFDBC Blog - http://www.seattleflyingdragons.org/blog

PREPPING YOUR SPACE

• Clear any hazards (table corners, pets, unstable shelves)
• Set up a mat if desired
• Have water nearby
• Set up your computer, camera, and microphone ~10 minutes before the meeting so you have time to troubleshoot

SAFETY

• We are not doctors, physical therapists, trainers, or otherwise certified. (Matt is a certified teacher!) We're 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. We 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.

We can't wait to see you there!

Be well,

Carol Gyger, SFDBC Communications Officer,
and the whole SFDBC Fam Damily