FOXY Ladies Endurance Swim, Synchro and Strength & conditioning BOOTCAMP.....

Join us T/Th from 6-7 pm and Sat 8-9:30 am.

This camp will continue until Feb 27th.

New camp begins March 1st-April 28th

$30 USSS one time registration fee and $35 camp fee.

Total-$65.

Print out the registration material (link on the side)

Mark the $30 booster box.

Come to Brimhall Pool- Higley and Southern.

YES! Its heated.

I'll even teach you to swim if you can't.

questions email- swimmingmom888@aol.com

Workouts- (endurance workouts taken form http://www.crossfitendurance.com/

T/TH 6-7pm- 5 min land workout. 40 min endurnace swim/skill work. 15 min synchro.

Sat 8-9:30- 25 min land workout. 30 min endurance swim/skill work. 30 min synchro.

What a great Synchro Week!

Hello Desert Dolphin Family!

We had a wonderful week this week!

I hope everyone is looking forward to a great weekend and a fabulous week next week!

Rec/Divas Parents: Don't forget to check the blog for a "Knoxing 101" video! It will teach you all the necessary steps to knox your athletes hair, and give you a list of supplies!

Practice CD's were distributed, however there are only a couple of girls who didn't receive theirs. (Coach Becky ran out of discs!)

But, have no fear, the girls will receive them at practice on Tuesday, or please feel free to stop by Brimhall tomorrow from 7-11 and you can pick it up too!

Last thing.... don't forget to start working on your dads! Our Desert Dolphin Dads will be performing at our watershow and their practices will begin soon!!

Have a great weekend!

First Parent Meeting of the Year

Tonight!!

See you at the meeting!

6 pm in the classroom!

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!