FOXY Bootcamp

The next FOXY ladies Bootcamp is coming.....
Workouts are for ALL levels.
There is always a option for beginners to competitive athletes.


Jan 4th-29th Tuesday, Thursday & Saturday
ONLY $29 if you already have USSS membership!
$59 if its your first time ($30 USSS registration is required)
THIS IS A SMOKING DEAL....
T/TH at 6:00- Crossfit land workout and endurance swim. Usually combined.
Sat 8:00-9:30- 90 min bootcamp consisting of 30 min land, 30 min endurance swim, 30 min synchro
Free noseclip if you pre-register!
email swimmingmom888@aol.com or becky@azdolphins.com to register
Please print out this registration document and bring to the pool. You are registering as a booster.  This allows you to swim at any AZD practices and are covered by USSS insurance.

All workouts will be emailed to participants the night before or posted on Facebook (follow "swimmingmom" or "Sarah Williams")

Mommy and Me Craft Day

Our Craft Day is coming up this week! We are looking forward to another great night.

Thursday Dec. 3rd from 5:30-6:30pm.

Our craft night is an opportunity for the girls and the moms to get together and get to know everyone a little better, AND make some great AZD crafts!

All swimmers will be participating, so it would be great if all swimmers had someone to accompany them. (Mom, Grandma, sister, aunt....).

If you are not interested in doing the blinged up crafts, (cost associated), there will be three free craft items for the girls to make.

This year, we BLINGING up some apparel!

We have rhinestone transfers, all you need to do is bring a shirt, pants, pillow case, or tote bag.... anything you can think of! (Attached are a couple ideas of what you could make).

Here are the prices for the transfers:

I Love Synchro: $4

Dolphin Mamas: $5 (We want as many moms as possible to get this one!! That way we can wear them to the competitions and show team spirit!!!) Remember... our dads have shirts from last year... this year it's mom's turn!

Dolphin: $2

AZD: $3

Arizona Desert Dolphins (words only): $4

Arizona Desert Dolphins with Logo: $5

Logo only: $3

We also have lots of Non-synchro rhinestone sayings, perfect for a sibling, grandma or gift for someone:

Twinkle: $3

Believe: $3

Grannylicious: for that super chic grandma out there!!: $3

I love Cheer: $4

I love Dance: $4

If possible, we need pre-orders to cut down on time the night of. Most of the transfers will need to be made ahead of time. You can bring your apparel, and money for the number of transfers you'll be buying.

If you aren't able to find time to purchase your own item to bling up, AZD has a small selection of shirts you may purchase from us. I would contact me right away to see the sizes we have to make sure we have one that will fit your needs.

It's going to be lots of fun and we can't wait to enjoy the night with you!

Parent Meeting: This Week!

Don't forget the parent meeting this Thursday at 6pm in the classroom!

This will be our last parent meeting of 2009!!!! You won't want to miss it!

We'll be discussing MANY things, including the Holiday Cottage and the upcoming meet!!

Competitive Team Parents: we will have a meeting immediately following the Parent meeting, with just the Competitive Teams.... 6:30-7. Please plan on staying for this part.

Nov 7th will be a FREE class and we will have a class the 19th also!
We need a HUGE turnout to these classes...so we can be famous!
Come to the first class to see why!
scroll down for a detailed class plan.
Check this out..... Whoever Recruits the most FOXY ladies to the class will get a *BLINGED* out T-shirt!
Sign up is the first day. Bring you $ and we'll have you fill out some paperwork.
scroll down for a detailed class plan

OSU (Overall Champions) Synchro 2009 US Nationals B team

We'd LOVE to welcome Kendra Sollars to our team!
Shes recently graduated from Ohio State where she swam collegiate synchro for 4 years.
She's going to be coaching all of the girls and sharing lots of great knowledge with us!
This is a video clip from the US Nationals Swim, where they were overall champions.

SYNCHRO MAMA'S BOOTCAMP!

-30 MIN Bootcamp with a certified Crossfit Trainer. Sarah Williams

-45 min Synchronized swimming and laps.

Brimhall Pool

6 weeks. Saturdays 8am-9:15.

November 5th - Dec.12

Cost- $59 (**includes USSS membership)

This camp is suitable for all levels. General public welcome!

Sample workout-

LAND- 10 min light cardio workout. 20 min intense cross-fit workout.

(scalable to ANY level).

15-25 min lap swimming.

20-30 min treading water, sculling and basic synchro skills.

(floatation devices ARE available)

Supplies needed- practical swimsuit, cap, goggles, optional- noseclip.

*if you already have a USSS membership this camp and following camps will be $49.

Sign-up at any Desert Dolphins practice or email

becky@azdolphins.com

Look hard...they are on the poles! Kids should be able to do things like this. Great climbing ladies!

Coach Sarah climbing up the pole, why not?

13 and up working on kipping pull-ups. Pull-ups make for strong swimmers!

Wow, nice ladies....this was a lot harder than it looked on TV.

We won't be posting workouts online anymore, we want you to be surprised when you come to practice! Check back for pictures though!

Learn how to do Frog Stands/ Crane Pose

Hey kids! We're working on a Dolphins Crossfit kids blog so you can see all the Wods and pictures of yourself! Stay tuned, its coming soon.

Gymnastics work for this week.....
Crane Pose and work with the yoga chair

Do The Crane Pose LIVESTRONG.COM

(click on link for instructions)

This week we'll be learning THRUSTERS!
This exercise will give you stronger legs for egg beatering and shoulders for sculling!
I'm so proud of the girls and how quickly they are picking up these complex movements!

Saturday....

WOD-

Kettlebell fun!

and...Your going to love the skill work from Born to Run.

Tuesdays workout!!!

We had a super time today doing an obstacle course! The girls were great! They put forth a lot of effort even thought it was HOT outside. The pool felt great later on.

Back handspring tutorial

Japan at Beijing Olympics.
Tues WOD- 2 rounds -obstacle course for time! (this is really fun, bring shoes!)
13 & over- Crossfit kids skills test. We will compare in a few months.

Desert Divas- practicing their handstand push-up progressions!

Saturday WOD
TRACK DAY!
Warm-up...
3 x or 5:00
10 Tuck jumps => 1 Forward roll =>10 Side to side hops => 1 Forward rolls => 5 squats (pvc) =>50 M run
Do the following three times
20 Box jumps (bleachers hop up) quickly run to pull up bars...
3 Push ups
6 Pull ups or progressions
9 Squats

A GREAT HEALTHY meal.... Bison(Costco), w/ avocado on top. Ccook asparagus & brussel sprouts at 450,top with sea salt, flax oil, Braggs liquid amino acids (a bit like soy sauce but all natural).

EAT YOUR VEGIS!!!

WOD- Same as Tuesday.

I love seeing you girls DEADLIFTING!

13 & over

3 rounds

run 400 meters. 10 deadlift 20-30#. 10 pull-ups(jumping ok)

post time to comments.

thanks to MT. SIDE FITNESS for donating A LOT of 8 pd weights to our team!!

Arizona Desert Dolphins Awarded GCSG Athlete of the Year

Congratulations all ARIZONA DESERT DOLPHIN ATHLETES!

We were just awarded the 2009 Grand Canyon State Games Athlete of the Year!

We were chosen out of 30,000 athletes!

Great job athletes and coaches!

We look forward to attending some GREAT award ceremonies together! We will keep you posted on dates when they come up.

Dancing Dolphins Class: STARTS TODAY!

If you've never tried the Desert Dolphins and are looking for a free class to "get your feet wet" come on down today!

The Desert Dolphins are hosting their annual Dancing Dolphins Free Class with no additional obligation.

It's a 4 week class, (Tuesday Sept. 8th, 15th, 22nd, 29th)

5:30-6:30 pm at Brimhall Pool in Mesa.

No registration is required! Just come on down!

See you there! And don't forget... bring a friend!

We need old basketballs!

We are making medicine balls!
We need your old basketballs. They can be flat and any size.
We also need DUCT TAPE!
We would LOVE it if you wanted to make these at home.....
DIRECTIONS-
Get a basketball.
Cut a slot in the top.
Fill it with sand.
Use almost an entire roll of duct tape and WRAP the basketball with the tape.

Full size weigh about 20-30 pds. Jr are 12-19. We can use both sizes.
THANKS these will help a lot to increase the girls strength!

GREAT FIRST DAY LADIES!!

Thursdays WOD will be the same as Tuesday.

Work on improving your times today.

If you didn't finish last time- try hard this time- you can do it!

SOON TO BE....
DESERT DOLPHINS CROSS FIT KIDS!
Tuesday WOD (workout of the day)

Crawl through Freeze Tag-Same rules as freeze tag except when you are frozen you have to make a bridge and someone crawls through it to unfreeze you!

Focus/skill
SQUAT

WOD
3 rounds...
Run 200 meters
15 squats

Game- SURPRISE!

Great Summer... means a great 2009-2010 season is coming!

What a great summer we had! And it's coming to an end.

Thank you to the 30+ families that participated in our City of Mesa clinics this summer.

Thank you to the 20+ families that participated in our camp!

And a big thanks to the 18 athletes currently attending our free trial class.

Don't forget registration for the 2009-2010 season if Thursday August 27th from 6:30-7:30 pm at Brimhall.

See you there, and we can't wait to get started with our New Desert Dolphin Family!

Registration

Registration starts today!



Come on down to Brimhall pool from 9-10 today to register for synchro, order team apparel and be fitted for suits.



Registration continues next Thursday, August 27th from 6:30-7:30.

See you there!!

Cross Training with Rings

Our competitive athletes use gymanstics in their dryland training.

The 2009-2010 Season is upon us!

Hello Everyone!

Here's the latest information we have for you about the upcoming season!

Season begins: Tuesday Sept. 1st

Regristration: Saturday August 22nd, 9-10 am at Brimhall Pool

Thursday August 27th, 6:30-7:30 pm at Brimhall Pool

*It's not required to attend a registration to sign up for the season, but is strongly encouraged! It's a great time to come down, meet the coaches, some team mates, and get everything you need to start your season!

Here's the programs we are offering this season:

Desert Divas: Formerly known as the Recreational Team

Tuesdays and Thursdays

4:30-6:30 pm

$45 per month

$55 USA Synchro Registration Fee

Competitive Team

Tuesdays, Thursdays

4:30-7:00 pm (12 & Under)

4:30-7:30 pm (13 & Over)

*Saturdays

9:00am-Noon

* Times will change in November.

Wednesdays for the 14 & Over Team are TBA.

**Competitive Team: times are not permanent and may change.

$75-$90/month depending on age

$75 USA Synchro Registration Fee

See the attachment for the registration forms! You may print them out and bring them to our Registration Days!

Please email info@azdolphins.com or call 480.559.9506 for more information.

13 & Over Tryout Routine: Land Drill

Same as before, but land drilling, so you know how to land drill it.

Enjoy!

13 & Over Competitive Team Tryout Video

Hey Girls,

Check out the video and start learning!!! This is the routine for tryouts for the 13 & Over teams!

You'll start working on it at the camp next week.

Love, Your Coaches

18-19 Can-Can Trio

Kaylee, Renee and Katelyn's Can-Can Trio.

10th place finish at Nationals!!!

11-12 Lounge Trio

Fourth place trio in the country!!!

18-19 Duet

Kai and Katelyn's duet from Nationals.

11-12 Team Routine at Nationals

Here is the video of the 5th place finish of our 11-12 team!

Congrats, girls!

18-19 Team at Nationals

Here is the video of the 12th place finish of our 18-19 team, Kameo.

Synchronized Swimming World Championships: Rome Italy

The biggest Synchronized Swimming event of the year is just around the corner. Universal Sports will be broadcasting all LIVE & FREE the Synchro World Championships from Rome, Italy starting July 19-25.

You won't want to miss it! Mark your calendars!!

Use the following link to view it and check times!

www.universalsports.com/swimming

Age Group Nationals

Congrats to the 16 athletes who qualified and participated in eSynchro's Age Group Championships in Gainesville, Florida this last week!

11-12 Team (aka Wall-E-Pop) finished 5th!

11-12 Duet (Emily Cluff and Olivia Ekberg) finished 5th!

11-12 Trio (Shannon Chott, Emily Cluff and Olivia Ekberg) finished 4th!!

18-19 Team (aka Kameo) finished 12th!

18-19 Duet (Kai Bowen and Katelyn Meyer) finished 16th!

18-19 Trio (Kaylee Bowman, Renee Layja and Katelyn Meyer) finished 10th!

It was a great week to be a Dolphin!

Cross Training at our free cinic!

3 rounds of 10 handstand attempts

We have a team Strength Coach who focuses on endurance, strength, flexibility and agility in the water. Sarah has them doing ballet, pilates, gymnastics, yoga, running, swimming, lifting....ok, well just about any kind of movement you can think of, even climbing trees!

It is FUN! The athletes are great at supporting each other and helping them reach their goals.

Final Clinic today!

Our final figure clinic of the summer was this morning!

It was fantastic with 36 girls, we were able to focus on the upcoming figures for the June 30 competition, as well as learn a routine, and so cool partner lifts. We also spent time with COach Sarah working on our strentgh and flexibility, (a big part of synchr0!).

Thank you all to participated or helped! We're so glad we could share our love of Synchro with you!

If you're looking for more information about our club, comment here, or shoot us an email: info@azdolphins.com.

If you have any questions about the figures, or would like some more specific tips, email us too!!

Good luck, and have a safe, cool summer!

City of Mesa Figure Competition: June 30

Figure Video for Figure Competition: June 30

General Reminders:

Always start and end in good layouts!

Keep your toes pointed and feet together!

Blossom:

Good Layouts!

Legs locked and head right under your hips in the split postition.

Prawn:

Good Layout!

Lock legs, and keep your head right under your hips in the split position.

Close your legs, and then TURN FAST in your vertical at your ankles.

Tower:

Keep your bottom on the surface in your pike.

Slowly lift your leg, and hold your crane position.

Slowly lift your other leg, and hold your vertical as long as you can.

Sink slowly.

Front Pike Barracuda:

Good Layout!

Hold a pike position with your body at a 90 degree position.

Thrust as FAST AS YOU CAN!

Sink as fast and as straight as you can.

Kip:

Slowly draw legs into your chest.

Tip over slowly, and slowly straighten your legs.

Try to stay as high as possible.

Sink slowly, and straight.

Kip Split Walkout:

Slowly draw legs into your chest.

Tip over slowly, and slowly straighten your legs.

Try to stay as high as possible.

Slowly open your legs, and keep them even as you lower them to a split.

Hold your split, and make sure your head is underneath your hips.

Begin your walkout.

Reverse Torpedo on your walkout!

End in a good layout. Head, feet, chest, and hips at surface.

Grand Canyon State Games

Congrats to all our swimmers who participated in the Grand Canyon State Games. The weather was nice, and our team had a great showing! Thanks especially to Coach Becky and her mom for running the meet and making it such a success.

Don't forget about the end of the year party on Monday, June 22 from 7-9 at Brimhall. We'll see you all there!

City of Mesa Figure Competition: June 23

We've changed our video a bit! Now we have the tips listed in the post, so you may come back and check them at any time! Scroll to the bottom of the post for video!

Good Luck next week!

This week's tip: Go as slow as possible. Going slow demonstrates that you have control. The slower you go, usually, the higher your score!

Kipnus:

Start in a good layout, and draw your knees to your chest.

Make the smallest tuck possible with your body.

Tuck your chin as you tip over, and stop tipping once your shins are perpendicular to the surface.

Slowly straighten one leg to a Heron postilion.

Hold it as HIGH as you can.

Sink slowly, trying to stay straight on the way down.

End with a back tuck.

Porpoise:

Start in a good layout.

As you begin your pike, keep your feet together and your rear end at the surface.

Hold your pike.

Begin to lift your legs as slow as you can. It's really hard, but the slower the better!

Keep your feet together and legs locked.

Once in your vertical hold it as long as possible. Don't sink right away.

Sink slowly and end with a back tuck.

Walkover, Front:

Start in a good layout. Feet together and heels at surface!

As you begin your pike, keep your feet together and your rear end at the surface.

Hold your pike.

Begin to lift one leg as slow as you can, and try to stay really high.

Once your are in your splits, hold them and try to pull them as flat as possible.

Slowly begin your walkover, lift your leg very slowly, and after your arc, keep it going slow.

Feet together in your surface arch.

From your surface arch to your layout go very slow, and remember to replace your hips with your head.

Hold a good layout! Remember: It's the last impression!

Ballet Leg, Submarine:

Start in a good layout. Chin back, looking at the sky, not your chest.

Slowly bend your leg to a bent knee position. Get as much of your leg out of the water as possible.

Stop and hold the Bent Knee when your thigh is perpendicular to the surface.

Slowly lift to the Ballet Leg, without letting your thigh move.

Lock your leg and hold if you can.

Slowly ease up on your scull, and allow yourself to sink to your ankle.

Stay in a good Ballet Leg postilion with your body as flat as a board.

Rise back up, making sure you're still straight. Hold Ballet Leg.

Lower to a Bent Knee, thigh remaining still.

Straighten out to layout, getting your hips to the surface for a great ending layout!

Kip:

Start in a good layout, and draw your knees to your chest.

Make the smallest tuck possible with your body.

Tuck your chin as you tip over, and stop tipping once your shins are perpendicular to the surface.

Slowly straighten your legs to a vertical position.

Hold it as HIGH as you can.

Sink slowly, trying to stay straight on the way down.

End with a back tuck.

Free Synchro Clinic an overwhelming success

Our first of three Free Synchro Clinics was held on Friday June 12th. It was a huge success, with 40 swimmers! A big thanks for the coaches who helped out, and to the Can Can trio which did an exhibition.

Join us for our next free clinic, and bring a friend!

See you there on Friday June 19th, Brimhall Pool from 7-9 am!

City of Mesa Figure Competition: June 16

City of Mesa Figures - Week 1

Kid's Celebrate Magazine highlights Desert Dolphin!

One of our athletes, Olivia Ekberg, was featured in the June issue of Kids Celebrate, a magazine all about kids and written by kids!

Check out the article about Olivia and the team!

Fitness Works Fundraising Under Way!

Back by popular demand! 

The Arizona Desert Dolphins are selling 3 month passes to Fitness Works for only $20!!

Better yet: each girl gets 50% of her total sales!

The sale is going through June 12th, and passes must be redemed by purhcasers by August 22nd!

So get out there and start selling!

It's a great deal no one wants to pass up!!

Good Luck!

Clean Eating!

This website/magazine is excellent!

If you've been wondering.....what can I eat to help my performance?

This is the place to look!

The meal plans show you how to up your protein (over 100 grams a day) without supplements!

The recipes are quick and have no processed ingredients.

Check it out, I'd subscribe if I were you!

I'd LOVE it if the whole team ate exactly like this, we'd be in rocking good shape and feel so good!!!

Watershow Recap

We had a FABULOUS Watershow on May 2!!! We had a crowd of almost 400, the weather was great, and the swimmers were awesome! Our basket auction and raffle raised a bunch of money for the team, and most of us enjoyed a yummy dinner made by the outstanding food committee. Here are some pictures of the festivities:

Thanks to everyone who helped make the night such a success!

Watershow Video

The video of the Watershow is currently in production and will be available next week! See a coach for more details.

Upcoming Synchro Events.... you won't want to miss!

Pool Location Change: Monday and Tuesday May 11 and 12: Practice has been moved to Taylor Pool: on 32nd St. (between Lindsay and Val Vista)and between Southern and Broadway
May 15-16th: Regionals at Carson Pool in Mesa. Come cheer on your team mates No Practice Saturday May 16th.
No Practice Memorial Day: except for National Qualifiers.
Practice Day Change: Starting Wed. May 27th we will begin practicing at Taylor pool from 6:00-8:00 for the Rec Team, and 6:00-8:30 for the Competitive Team. Practices will be on Mondays and Wednesdays until the end of the season.
Synchro Divas Summer Camp begins: Wednesday May 27th
Last Day of Practice: Wed. June 17th. (Except for National qualifiers)
Grand Canyon State Games: (last competition of the year) June 19-20th at Kino Pool in Mesa.
End of the Year party: Monday June 22nd, 7:00-9:00 pm, at Brimhall Pool. It's a pool party for the whole family!!

Check out the Watershow Raffle!

Check out what you could win in our Awesome Raffle!!! Make sure to tell all your friends and encourage them to buy raffle tickets. They do not need to be present to win, as long as someone they know can pick it up for them. First raffle drawing will begin at 5:15.

Category #1 "Handmade Quilt"
Full size quilt in AZD colors (lime green, white and black)

Category #2 "Meals & Sweets"
Fry’s Grocery Store - $20 Gift Card
My Big Fat Greek Restaurant - $25 Gift Card
Nielsen’s Frozen Custard – “Concrete” (2)*
PF Changs Appetizer & TGIFridays Appetizer (4)*
Paradise Bakery - $25 Gift Card
Red Robin - $25 Gift Card
Rubio’s Meal Card

Category #3 "Family Fun"
Brunswick Bowling – 1 hour pass for 5 bowlers
Skateland - 2 Admissions & $5 Gift Certificate
Skateland - 3 Admissions & $5 Gift Certificate
Skateland – Birthday Party Package ($100 value)
Amazing Jakes – $25 Gift Card
Stratum Laser Tag – 2 Free Games (2)*
Rockin’ R Ranch – 1 Adult Meal & Show
Wildlife World Zoo and Aquarium – 2 Kids Passes (3)*
Phoenix Art Museum- 2 Guest Passes
Home Movie Night Pack (2 DVDs, $15 Blockbuster GC, Popcorn & Candy) (2)*
Bounce U – 2 Open Bounce Session passes (2)*
Harkins Cup & 2 Movie Tickets (2)*

Category #4 "Golf"
Desert Sands Golf Course – Round of Golf for 2 with Cart
Arizona Golf Resort – Buy one get one free
Superstition Springs Golf Course – Buy one get one free (6)*

Category #5 "Car Wash"
Classic Car Spa – Free Supreme Wash (includes complete interior & exterior dressing, triple foam wax, Teflon double bond finish, complete tire dressing, & air freshener) a $25 value (5)*

Category #6 "Ladies Corner"
Foot Care bag with Lady Foot Locker $25 Gift Card, Socks & Lotion
“Sentsy” Candle Set
7”X7” Scrapbook set with Album
Ulta Bath Set
Heavenly Love Bath Set

* The number in parentheses denotes the number of that item we have. (ie we have 2 Harkins cups with tickets & we will raffle them off separately)

Wall-e-pop girls at The Carson meet

Macey and Hannah duet partners.

Wall-e-pop girls.