Let’s Get Ripped
Rainy/Overly Windy/Oops I Skipped Practice Workout 4.21.10 Wednesday, 21 April 2010, 10:42 pm
When nature gets in the way of your workout, simply take it inside. Detailed below is a circuit workout designed to hit the muscles that would have been conditioned today if practice wasn’t canceled. Remember, something is always better than nothing and if for some reason you miss practice or want to supplement water training, just take 30-45 minutes to run through these exercises (make sure to leave an additional 5-10 minutes to do some warmup/cool down cardio).
- Lunges (quads, glutes), advanced: jumping lunges
- Pushups (core, chest, shoulders), advanced: knee elbow touch
- Wall squats (quads): the advanced version is shown; to do the regular wall squat, place both feet on the floor
- Roman twists (obliques/abs)
- Leg lifts (lower abs), advanced: 360 leg lifts
- Tricep dips (triceps), advanced version
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The best dboat quote EVAH! Thursday, 17 December 2009, 10:41 pm
“No member of a crew is praised for the rugged individuality of his rowing. “
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Christmas Relay @ Lake Merced: Need RSVP by 12/4 Tuesday, 1 December 2009, 1:01 am
The annual Christmas Relay is BACK for all of you who feel as stuffed as the turkey you chowed on Thanksgiving, or could use a good dose of Ripple love, or just want to show off how easy running the lake is now after all those training runs! Here’s the 411:
What: 4 man relay race around
When: Sunday, December 13 @ 9:00 a.m. (morning before Ripple’s Friends & Family)
Where: Our home turf,
Cost: $24 per person, includes a long sleeve shirt, a date to run with awesome people, and a race bib to start or add to your collection
I NEED your response by Friday, December 4 @ 11:59 p.m. PST via evite reply (check your e-mail!), email (francisjdavid@gmail.com), text (408-821-6150), facebook, paper airplane, or whatever means of communications you can think of. I apologize for the quick turnaround.
This is a fun run, so don’t worry about being “slow.” Teams will be constructed randomly (I’ll pull names from a hat). Feel free to invite non-Ripples, the more the merrier! You can pay me at race day. If you’re on the fence, JUST DO IT, NIKE! You never know, you might fall in love with running!
If you have any questions, please let me know. I hope to see you there!
- Francis
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Run Wild for a Child, 5K/10K, GG Park, Sunday 11/29 Saturday, 14 November 2009, 12:14 am
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Home Gym: Chair Exercises Wednesday, 9 September 2009, 8:12 pm
No gym? No equipment? No time? NO EXCUSES! This article details 10 exercises you can do using simply…a chair.
Remember proper form and for many of these exercises, if you can’t do them properly on the ground without being elevated, definitely don’t try doing them on the chair or else you’ll risk injury. Also, if a chair is too elevated for your taste, try doing them using a sturdy stool or if you have a weight bench, which is what I use, those will also work great and you can build up to higher elevations.
And what can you use these exercises for? Yup, you guessed it…your 3×30′s!! Do it peoples!
And an FYI for the ladies, Carmen Electra has a great video how-to series of chair exercises too, but of a different nature…but still a workout! Ha 
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Let’s get ripped! (note the picture 
and no…that’s not a picture I took of Francis, geez)
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It’s BaaaaACK!: The 3×30 CHALLENGE Thursday, 27 August 2009, 12:51 am
Here is the dealio: Erik Young and I kicked off this program last year 30 days before Treasure Island in an effort to encourage Ripple to take their training to the next level. Your first question may be, why is it called the 3×30 (triple 30) Challenge?
- Upper body: ex. back, chest, shoulders, arms
- Core: ex. abs, lower back
- Lower body: ex. glutes (your bootay), thighs, calves
Examples of 3×30 workouts:
- 10 push-ups + 10 tricep dips + 10 pull-ups
- 10 roman twists + 10 crunches + 10 leg lifts
- 10 lunges + 10 squats + 10 clams
- 30 minutes of jump roping
- 30 bicep curls
- 20 supermans + 1 min. plank
- 10 side steps with band + 10 jump squats + 10 calf raises
- 30 minutes rowing machine
- Basic exercises like lunges and push-ups are great because they don’t require any equipment, so being too tired to go to the gym or not having a gym membership is not an excuse
. - Basic exercises like these that engage multiple muscle groups at once and leverage your own body weight are ideal for paddlers at our athletic level because the human body naturally moves using multiple muscle groups at once and need to learn to support it’s own weight properly before moving on to targeted weight training.
- Avoid boredom with basic exercises by spicing it up! For example, instead of doing lunges in one place, try to do them up and down your hallway or up a flight of stairs or jump up when you switch legs. If you have questions about variations of these exercises, stay tuned and/or ask your coaches!
- Try not to do the same exact exercise two days in a row. Give yourself a rest day.
- Mix up your routine even further by doing circuit workouts. Such as the following:
Track your days! You’ll be amazed what you can accomplish in just a month and please always ask if you have any questions!! TI watch out, cuz we’re gonna go get it!
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Thursday, 13 August 2009, 11:35 pm
I personally can no longer stand the sugar in sports drinks. As you know, I used to love Rain and when that got too sweet the orange endurance vitamin water, but then that got too sweet too. But I know that drinking water during an intense run/pract…ice isn’t the best so I’m thrilled to find this article!! At the bottom, find how to make your own sports drink. GLORIOUS. here’s what they recommend!
Sports drink recipe from “Nancy Clark’s Sports Nutrition Guidebook”
1/4 cup sugar
1/4 teaspoon salt
1/4 cup orange juice
1/4 cup hot water
2 tablespoons lemon juice
3 1/2 cups cold water
In a quart pitcher, dissolve the sugar and salt in the hot water. Add the remaining ingredients and the cold water. The drink contains about 50 calories and 110 mg of sodium per 8 ounces, approximately the same as for most sports drinks.
Full article:
http://well.blogs.nytimes.com/2009/08/04/phys-ed-are-sports-drinks-actually-good-for-kids/
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Baby Steps: Try training for a 5K by TI! Wednesday, 12 August 2009, 7:40 pm
http://www.coolrunning.com/engine/2/2_3/181.shtml
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Half Marathon Training: Novice Thursday, 14 May 2009, 10:09 pm
Half Marathon Training: Novice
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Ripple Challenge Tuesday, 12 May 2009, 11:26 pm
Are you ready to get ripped? Up for a new challenge? Well here it is:
What am I talking about, you ask? Check it out here:
This is an open challenge to everyone, but totally optional. It only takes about 20 minutes, three times a week, for six weeks. For those who are interested, we will start week 1 on Monday, May 18th. Initial tests should be done a couple of days before. At the end of week 6 we will do one last max out test to see who made the biggest improvement from week 1. The ripple officers will gather up some prizes for the male and female who make the biggest improvements. I think this is a great opportunity to do something as a team and have fun, with a little competition. I hope everyone will give it a try, you don’t have anything to lose, but something to gain.
Let’s get ripped!!!
Aaron
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