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We had a great Saturday workout with Jos Johnson. If you'd like to repeat it, just follow the recipe below.
Goals:
Items needed:
Areas of focus:
WARM UP - 1 minute each
AB ACTIVATION
STRENGTH
------------------------------------ 2 minute pause, stretch, water ------------------------------------
------------------------------------ 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.
This does NOT mean you can slack off and not stay fit. :-) Take a look at the Online Workouts below. Other Updates
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.
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 communications@seattleflyingdragons.org 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.
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:
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:
SATURDAY
SUNDAY
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:
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
SAFETY
VIDEO CONFERENCING ETIQUETTE
We can't wait to see you there! Be well, Carol Gyger, SFDBC Communications Officer, and the whole SFDBC Fam Damily
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
Workout EVERY Saturday - login info Check your email for login information. Quick Updates
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.
PREPPING YOUR SPACE
SAFETY
VIDEO CONFERENCING ETIQUETTE
ONLINE MEETING INFORMATION Specific meeting information was included in an email to members. We can't wait to see you there! 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 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 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. |
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