Hokuloa Outrigger Canoe Club

Member's Forum Troubles

Just so you know we're having trouble with the Groupee member's forum. Several members have reported problems logging in. The issue is being looked into but so far no root cause has been identified. If you do have a problem please let me (Steve W) know so I can add it to the list.

If you are having trouble try this direct link to the member's forum.

Mahalo!

Pics from Anne

Anne posted these pics over on our Facebook page:

Hokuloa women chillin'

Hokuloa mystery man

9 Man Teams

Next tuesday (7/14) after practice we will meet to talk about our 9 man teams. Please be available to have your say and to let Vaughn know which races you can paddle.

July General Meeting

The July general meeting will be held Saturday July 11th (that would be tomorrow) after practice. Please be there if you can.

Pull-ups for 9-man

Vaughn wants everyone doing pull-ups in preparation for 9-man so here are a few training suggestions lifted from ocpaddler.com:

Kipping Pull-up tutorial:

“Ladder Training” aka Pyramids

Starting at one rep with increments of 1, do as many pull-ups as you can then go back down to one in decrements of 1.

For example, if your max reps is 7: 1,2,3,4,5,6,7,6,5,4,3,2,1 (perform 1 rep, rest, perform 2 reps, rest, perform 3 reps, rest etc.)

If doing with a partner, you would alternate at each increment.

For paddling, modify the standard pull-up to finish at chest rather than chin.

Sprint Season

It's sprint season so there shall be lots and lots (and lots) of sprinting.