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!!