Let’s Get Ripped
LGR Land Training: X Workout Playlist Monday, 28 March 2011, 5:37 am
. Can you guess whose is whose?
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Workout Playlist week of 3/21 Wednesday, 23 March 2011, 7:13 am
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A Ripple Love Note… Friday, 11 March 2011, 7:23 pm
Hi Ripples,
Welcome to Ripple Effect Season 10!!! Many of you may just know me as the head coach, but I wanted to share with you the history behind my passion for dragon boating and my Ripple story.
I first started paddling in high school in 2000. I was drawn to the competitiveness and the goal of being number one (and we were!). After I graduated high school, I took a break from paddling to focus on school and returned in 2005, when my friends asked me to come out to Ripple practice. I was excited because Ripple was coached by Bob Leung, who was my high school coach. Paddling again brought back my competitive drive to practice hard and race harder, because I remembered that I had to turn it on in the final race of the day. After coming out to a few more Ripple practices, I learned that it was not all about my individual competitiveness, but that of the team. Everyone wanted to race hard and have fun at the same time. It became less about winning races and more about paddling with friends. After my first season, I was drawn back in for another, and another, and now 2011 marks my 7th season with Ripple.
My hope for this season is to expand on the foundation that made Ripple what it is today: A group of friends who enjoy each other’s company and the sport of dragon boating. A team does not define people– people define a team– and that’s what makes Ripple so great. We are all in this together, so push yourselves, because our best support system is Ripple love and there is plenty of that to go around. This season I am looking forward to our new stroke, the continued growth of our Fast and Furious crews, and the introduction of our new boat, Ripple X. Together we are Ripple and in this 10th season we are going to take this team places it has never been before.
Let’s Get Ripped!
Aaron
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Ripple X Potentials: Huddle Up! Wednesday, 9 March 2011, 2:24 am
We know, this weekend can’t come any sooner…you can’t wait to get back in the boat to paddle and feel the rush of water through your fingers . And for those interested in joining Ripple X, the suspense leading up to Sunday is probably killing you! Just kidding, basically everything you need to know was in the last post, EXCEPT for where and when (uh durr — it’s the beginning of the season, please cut me a break). So without further adieu, here is the schedule for Sunday:
Ripple X Kickoff Meeting & Practice
8 a.m.: Kickoff Meeting
9 a.m.: Stretching
9:30 a.m.: Water Time
11 a.m.: Land Training
12 p.m.: Foodage
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Introducing Ripple X Saturday, 5 March 2011, 8:11 am
As you may know, 2011 marks the 10-year anniversary of Ripple Effect – a team that had humble beginnings, but through Ripple love blossomed into the fun-loving active community you know today. Last year we experienced an amazing growth spurt, which enabled us to race through 2010 with three crews and explore the more competitive side of Ripple’s identity. After we settled into our new skin (post growing pains J) and the dust of last season settled, we realized how truly multifaceted Ripple is and that it doesn’t just welcome you through the door for who you are now, but also opens the doorway to what you want to become – and so inspired the creation of Ripple X.
Ripple X is a brand spanking new crew geared towards paddlers that embody the LGR (Let’s Get Ripped) mentality and want to take their performance to the athletic level. X paddlers seek opportunities to push their limits through a rigorous and comprehensive training program that involves both on and off the water conditioning. X paddlers are committed to each other, the team and the sport – and in that order.
The road to becoming an athlete is not an easy one, but in the company of Ripples it’s sure to be a fun one J. Ripple X’s training schedule will involve a minimum of two practices and two cross training sessions (LGR track workout and one on your own) per week. Not so scary, right?
Due to the rigors of performance training, paddlers interested in joining X will also undergo a:
- Time Trial: Demonstrates proficiency in paddling mechanics and stroke efficiency
- Fitness Evaluation: Exhibits the ability to fully participate in the training process
This is NOT a tryout. Tryouts are about identifying the most athletic and skilled paddlers and putting them on the crew in order to weed out the rest. Ripple X’s criteria is not designed to weed out anyone because we believe anyone can make it on this team, although the process may be longer for others. These criteria simply identify that you meet a basic fitness level that insures that the coaches can carry out the necessary training regimen for an aspiring athletic crew and let the process build the team up from there. We understand that it takes more than brute strength and skill to build a winning team – it also takes chemistry and spirit, which will result from training together on the water and learning to work together off the water.
Ripple X training will begin Sunday, March 13, at which time the coaches will discuss the crew in more detail and answer additional questions. Other important dates to keep in mind include:
· March 12 – Fitness self-evaluation
· April 9 - Spring time-trial & fitness evaluation
· April 16 – X crew announced
· June 25 - Summer time-trial & fitness evaluation
· August 6 – Fall time-trial & fitness evaluation
Let’s Get Ripped!
RFX Coaches
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January 2011 Races Thursday, 9 December 2010, 7:30 pm
Windmill 10K
When: Sunday, January 9, 2011
Time: 9:00AM
Where: Golden Gate Park
Price: $5
Website: http://www.active.com/running/san-francisco-ca/windmill-10k-2011
Currently Registered:
- Confirmed: None
- Tentative: Francis
Bay Area Cross Challenge
When: Sunday, January 16, 2011
Time: 9:00AM
Where: Golden Gate Park
Price: $40
Website: http://www.active.com/running/san-francisco-ca/bay-area-cross-challenge-baxc-2011?cmp=10-1
Currently Registered:
- Confirmed: None
- Tentative: Francis
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Track Workout – 12/6/10 Wednesday, 8 December 2010, 7:59 am
*After each “on” interval (odd numbers), rest for 120 seconds before begin your “off” interval (even numbers) Cool Down
- 400M Jog (~ 40% – 50%)
- Stretch (10 minutes)
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Track Workout – 11/30/10 Thursday, 2 December 2010, 7:03 am
*After each “on” interval (odd numbers), rest for 120 seconds before begin your “off” interval (even numbers) Cool Down
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Track Workout – 11/23/10 Wednesday, 1 December 2010, 9:01 pm
- 800M Jog (~ 40% – 50%)
- Stretch (10 minutes)
- Strideouts (4x100M)
- 1,600M (10K goal pace)
- 400M (warm up pace)
- 1,200M (same pace or faster than interval 1)
- 400M (warm up pace)
- 1,000M (same pace or faster than interval 2)
- 400M (warm up pace)
- 800M (same pace or faster than interval 2)
- 400M (warm up pace)
- 400M (same pace or faster than interval 2)
*After each “on” interval (odd numbers), rest for 120 seconds before begin your “off” interval (even numbers)
Cool Down
- 400M Jog (~ 40% – 50%)
- Stretch (10 minutes)
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2010 Christmas Relay!!! Tuesday, 30 November 2010, 7:53 am
I hope you had a wonderful Thanksgiving!! It’s this time of year again… The Christmas Relay is here!! Here’s the 411:
What: 4 man relay race around Lake Merced, each member runs around Lake Merced once (4.5 miles)
When: Sunday, December 12 @ 9:00 a.m. (rain or shine)
Where: Our home turf, Lake Merced (start of the race is at the parking lot with the pull up bars @ Sunset Blvd. @ Lake Merced)
Cost: $15 per person, includes a long sleeve shirt, a run with awesome people, and a race bib to start or add to your collection
I NEED your response by Friday, December 3 @ 10:00 a.m. PST via email (francisjdavid@gmail.com), text (408-821-6150), facebook, paper airplane, or whatever means of communications you can think of if you want to participate. In addition, I’ll need your shirt size. Currently I have Yau, Yau’s brother, Kristine, and I.
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!
Happy Training!
FD
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