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Quick note, for those of you who are new to Crossfit Southwest. Athletes from around the world are currently competing in the Crossfit Games this weekend. You can watch live and archived feeds of the competition online by following this link….
Quick note, for those of you who are new to Crossfit Southwest. Athletes from around the world are currently competing in the Crossfit Games this weekend. You can watch live and archived feeds of the competition online by following this link….
It's been a fun and challenging week at Crossfit Southwest so far; complete with some awesome guest trainers on top of the usual intense workouts. I definitely want to thank everyone that's come through this week to put in work.
On a side note, I wanted to share an article I came across a few weeks ago. I'm always interested in different training tools and methodologies (but I'm weird that way). One method in particular that's been getting more press as of late is the Bulgarian weightlifting style. I won't go in to the particulars of the style, (the article I'm referring to can be found here), and I'm not suggesting that everyone should use the training protocol detailed there. However, I do believe the results obtained are further proof that we sometimes underestimate what our bodies are capable of.
I might have a wee bit of a caffeine addiction. I blame growing up in the coffee capitol of the world, or the fact that coffee is the most wonderful substance known to mankind—whichever.
In any case, here is a well laid out article in defense of caffeine. Feel free to pull it out next time someone gives you a hard time about that 4th cup of joe.
And, as has been the case for the last month or so, apologies for not updating the blog more consistently. Lots going on, and I've been busy doing things. Like training people. Hopefully, things will start to become more organized as the school year starts back up and schedules get set.
Thanks for your patience.
Not really sure how to categorize this article, but I figured that there might be a few 'back in the day' CFSW Alumni that would like to see this.
For everyone else, Jason is a bit of a legend around here. You might have heard the stories about the backflip burpees, benchless bench press, weightlifting in the parking lot of his job during lunch, etc.
Great article Jason!
The benefit event for Lauriel Luther will be going down August 13th at CrossFit 480 in Scottsdale. I've mentioned Lauriel's story several times on this blog, but suffice to say she is a friend, and I'm going to be supporting this. I'd love to have a group from CFSW attend, please let me know.
For anyone interested in competing, please register soon. The event will be capped at 60 competitors, not sure how much space is left. Also, if anyone is interested in judging, please let me know.
I would love to make this a successful event! Thanks for your help.
Sign up at fgb6.org, or donate here.
That is all.
**We celebrated yesterday with a version of the Fight Gone Bad workout, known as 'Fight Gone Better'. Scores for those who recorded theirs on the board are below.
What makes this version "better"? Specifically, the Sumo Deadlift High Pull can put the shoulders into a compromised position, especially as you fatigue and form breaks down. By subbing in a power clean, you get the same basic movement, with a lot less stress. I could explain in greater detail, but I couldn't say it any better than this: 'I heart my supraspinatus', from the folks at Whole 9.
{NOTE: This post has morphed into a full-on manifesto. It appears best to turn this into the first of a series of posts that I hope to put together, outlining some of my thoughts about movement, training, etc. I don't usually put my opinions out in public forums, but hopefully these will make you think and explain a bit about where I'm coming from.}
I've had this conversation with several people both inside and outside the gym lately, and have been ruminating on it since the CF Games Regionals rolled around.
Raise your hand if you've ever heard this after an athlete puts up a great CF competition performance: "…and they've only been CrossFitting for 5 (or 6, 7, etc.) months!!"
Does this strike you as odd? How come everyone isn't kicking tail and taking names within 6 months of starting? Why do some people seem to walk in and be competing for house records a month later, while another guy or gal has been training diligently for 2 years and still isn't seeing those kinds of performances?
You've probably heard (or used) the 'genetics' explanation, and I won't deny that there is a genetic component to physical performance. But we can't blame everything on our parents. I would be willing to wager a case of Progenix that if you looked at the history of those "Six-month Studs", you'd see that nearly all of them have an extensive training history. Years of athletics, or weight training, or gymnastics, or what have you. And every bit of that training is influencing their current performance.
The psychologist Anders Ericsson first* put forth the notion that it takes 10,000 hours of practice to achieve expert performance, in whatever endeavor. (*Authors such as Malcolm Gladwell in Outliers, and Dubner and Levitt in Freakonomics have further popularized this idea.) Consider that, for a moment: 10,000 hours. Now apply that concept to physical performance: If you start working out 3 times per week, for 1 hour, it will take you about 3,333 weeks to become an expert! Which is, what, about 64 years? Seriously?!?
So how surprising is it that someone who has been training religiously for several years, even if they are focusing on a very particular sport and it's associated skills, is able to make the transition to CrossFit-style exercises fairly easily? And someone who is more of a 'casual exerciser' can train hard 3 or 4 times a week for a few years, and still not be at the same level of performance?
And that's not even getting into the whole body awareness/muscle imbalance side of things (another rant, another day).
So, does this mean that there is no hope at all for someone who doesn't have years of training behind them? Of course not. What it means is that you need to put in the work. I can hear you all now:
But what's your point?
All training is cumulative. Every pushup will make me better at pushups. Every heavy squat makes me better able to squat heavy. Every handstand makes my shoulders and wrists stronger. All these things count toward that 10,000 hours, and will continue to impact your training for years into the future.
Imagine a pyramid. The width of the base, the size of the foundation, will determine how high you can build that pyramid. (And don't get all architectural on me and explain if/how/why pyramids work differently—it's my metaphor!) If the height of the pyramid represents physical performance, then a wider foundation creates the possibility for greater performance.
So how do you create a wider foundation? Through training.
CrossFit talks of the 10 General Physical Skills, as outlined by Jim Crawley of Dynamax: CV Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy (check the CF link above for definitions). Each of these domains affects and is affected by the others, and optimal performance is achieved by developing all of them. Any major deficiency in one or more of these areas will weaken your foundation, and prevent your pyramid from being built as high. Some of these domains can be developed relatively quickly, while others take years.
So how do you maximize CrossFit performance specifically? For someone who has already developed a strong base of strength, power, endurance, agility, etc., their training should focus on two things: practicing the specific movements used in CrossFit workouts, and maximizing anaerobic power. 'Peaking', if you will. 5 or 6 months later, they've practiced the skill set enough, and have done enough high intensity workouts to be able to kick ass at CrossFit workouts.
Someone who hasn't spent the time to develop a broad foundation will have a difficult time following the same programming, nor will they achieve the same results. Their workouts will be scaled, or the movement quality will not be as high, or their times (and the associated metabolic stimulus) won't be as impressive. A 12:00 minute "Fran" is a completely different animal, metabolically, than a 3:00 time.
In order to reach high levels of performance, you have to put the work in to develop the specific areas of your foundation that are lacking.
As a hypothetical example: an athlete who has spent time training as a powerlifter will be strong, but their flexibility, stamina, and endurance may be lacking. A marathoner might have endurance to spare, but lack strength and power. The key is to identify the areas where your foundation is unsteady, and accumulate the work necessary to develop it.
Our very own Matt D. is a great example. Middle-distance swimmer through High School, active but not remarkably so in college. Shows up at CFSW with completely average performances. You can dig through the archives and see for yourself. After some months, his times on a lot of the bodyweight and lightly-loaded MetCon workouts were pretty good (1:30-ish 500 m row, 25-ish rounds of Cindy, sub-15:00 Nancy), while still struggling with the heavier workouts (CF Total around 800, Diane around 8:30, Clean about 180). Clearly, he had pretty good aerobic capacity, but he wasn't strong enough to take advantage.
Without going into too much detail, Matt spent time building his foundation. At various times he focused on gaining weight/muscle (by keeping several dairies in business), developing his maximal strength, and refining his Olympic Weightlifting technique. This allowed him to push his CrossFit performance, leading to this year's 14th place at Regionals.
Take home message: Identify and work on your weaknesses. Invest the time to develop the foundation of your athletic performance. I firmly believe that you can accomplish this within the context of a CrossFit program, but you have to be willing to set aside the ego and focus on the big picture.
And that's where I'll end things for now. Congrats to the 2 people that have managed to get this far without being bored to tears. Hopefully I'll be able to build on this idea here in the days/weeks to come.
*BTW: Clearly, anyone that is able to walk into a CF Gym and 6 months later compete at the Games has put in the hours to develop their athletic foundation. This post is not intended as a slight to those folks, but as a call to action for the other 99%: you, too, need to put in the work in order to reap the performance rewards.
Thanks to everyone who came out yesterday and ran through "Ledesma" with us! Great turnout, good fun, tough workout.
Here are the scores if anyone's interested:
I posted a while back about my friend (and local CrossFitter) Lauriel, and her battle with Cancer. She has finished up this round of treatments, and thankfully appears to be recovering well.
In order to help out with her medical expenses, several local affiliates are going to be getting together at CrossFit 480 on Saturday, August 13 for a benefit WOD. I would like to take up a CFSW group—anyone interested? More details to follow, but please pass this along to anyone interested in competing, supporting, or donating! Here's a link to the Facebook page for the event, and I will continue to post updates as they come up.
Thank You!
Just a heads up: if you've attempted to reach us via the 'Contact Us' page and email form…well, it apparently hasn't been working. So, trying to get that sorted out now. Apologies to anyone we might have missed!
If you need to reach us, please email me directly at firstname.lastname@example.com, or you can call at (480) 329-8484.
Thanks for your patience!
Everyone loves squats. Right? …Right? So here are a few resources (some old, some new) just to get you in the mood for today's workout.
This article from John Izzo is a clear explanation of the whole 'knees shouldn't go over your toes' thing. And some other points.
And Tony Gentilcore gives some tips on deeper squatting (via T-nation—may contain some questionable photos).
Finally, for anyone who wants to get really in-depth into the particulars of the squat, particularly powerlifting style, here is a series of video 'lectures' from Elite FTS. The first and second parts are here, then part 3, 4, and 5. Warning, these are probably overkill for any but those that like to get really geeky about lifting.
Now get out there and lift!
"How I kicked my MetCon habit" on the Performance Menu site. Interesting read, might be stirring the pot a bit.
In the "NO! Really?" department, American's Eating habits worsen.
And, finally, the Strongman WOD, Rob Orlando's site. Dude's a monster, and the workouts are an interesting switch. Might play around with a few of these sometime.
I'm trying to get things consistently posted again, including the workouts, so keep checking back!
This past weekend at the Crossfit Games Southwest Regionals, over 150 athletes from New Mexico, Arizona, Colorado, Nevada, and Utah descended upon Aurora, Colorado to put on some amazing displays of strength, power, and muscle endurance. Crossfit Southwest's own Matt DiDonato and Matt Lucas put on incredibly inspiring performances throughout the weekend; finishing 14th and 38th overall respectively. Matt Lucas had his best performance of the weekend putting up an impressive 205lbs during the thruster ladder workout, Matt D. took 3rd overall in the 1st workout of the competition with a time of 8:35 during the run/hspu/row workout (1st in his heat). These were all amazing accomplishments considering that the Southwest region produced some of the best times and weights in the entire world. Several men, women, and team competitors set, tied, or came close to several world records recorded in the games thus far. All in all the state of Arizona produced 5 athletes in the top 14.
Being the first regional competition I've attended, I have to say that it is something that all members of the strength and conditioning community should witness. The games are a facet of modern physical culture that can not only be appreciated by those in the Crossfit community, but also by coaches and athletes outside of our inner circle who have trouble understanding why we train so hard, and why we take the risks that we do to become better athletes. The competitors, judges (sometimes), and crowd all showed a professionalism and camaraderie one would be hard pressed to find in similar semi-pro or professional competitions. Where else can you find a place where nearly every competitor who finishes before you comes back to cheer on everyone else who's still powering through the challenge? Or a crowd who's not only cheering for their friends but for everyone else who's struggling, because they know completely well what it's like to fail on the final muscle-up themselves? Despite some of the criticisms, this weekend reaffirmed that we should all be proud to be a part of this community.
Just saw this article a few minutes ago. Might be better titled "Boy, Ken really cares about my welfare and performance!". But instead, the authors went with "The Effect Of Hip Muscle Strengthening On Pain and Running Mechanics In Females With Patellofemoral Pain". Whatever.
Boiled down, they had a group of (female) runners perform single leg squats and band-resisted hip movements for six weeks. The subjects then ran with better mechanics and reported lower levels of patellofemoral pain than the control subjects who didn't.
I like it when science says I'm right.
So folks have been asking, what's with The Power Hour (and yes, it is always capitalized and in bold letters!)
Basically, the idea is this:
We have a small group of people who are interested in competing in CrossFit-style competitions, and several other people who have expressed an interest in training in that style. The programming for this class will address those goals. We will focus on the 2012 CrossFit Games Open Competition (March/April 2012), but anyone with an interest is welcome to train. The goals will be:
1. Addressing weaknesses (especially things like pressing strength and hip/glute activation)
2. Getting really strong
3. Developing speed, power, coordination
4. Getting really strong (especially pulling and overhead)
5. Addressing weaknesses
Is this getting redundant?
Anyway, the take home is that while we may not be doing any Super Secret Russion (or Bulgarian, Greek, Cuban, Jamaican, etc.) program, we will be focusing on a long-term goal: being at peak condition next Spring. So, our workouts for this group may contain ingredients similar to the regular WODs" we'll be mixing up some different recipes.
Please feel free to ask questions, or just come on in and check things out!
Been down all weekend with a virus (thank you, kids!), so didn't get much accomplished. But here are a few things I found interesting or entertaining the last few days:
Sitting vs. smoking article should make all you cubicle dwellers take note.
Robb Wolf posts a rebuttal to the US News "Best Diets" article that came out a few days ago.
And, while we're on the paleo bus, here's a nice graphic summation of the Paleo Diet, from the Conditioning Research blog.
Ok, that should keep you reading for a few minutes at least. I'm going to attempt to master my cough and get something accomplished today.
Just a quick update:
Matt D. finished the SouthWest Regionals in 14th place, Matt L. finished in 41st place, out of 44 competitors. Congratulations to both! We'll try to get a more complete write-up for you early this week.
Here's an interesting article about minimalist and barefoot running/training. This is info from an American College of Sports Medicine conference—which means it's pretty legit and sciencey and all. Not random thoughts from an internet nobody.
Anyway, I'll spoil the ending for you here:
"On the whole, barefoot running, or at least minimalist shoes, is a sound concept. Lieberman's theories regarding our ability to run are solid, and I do believe that the days of bulky, motion-control shoes are numbered. I think that barefoot running will be very difficult to implement, if not impossible, for some people and probably doesn't work in the extremist view that some people are offering for it.
I believe that it may be PART of the solution for SOME of the cases of injury. For SOME, it may be ALL of the solution, the solve-all. For others, it will be completely ineffective, and for other still, it will be the cause of their problems."
Couldn't have put it better myself.
Does this mean I'll run out and buy a pair of Vibrams? Nope. But my NB minimus trail shoes are pretty SWEET!!
I'm just not going to go run a marathon in them the first week.
Even more so now!
As I mentioned, I had just finished updating things yesterday when we had a server crash—naturally wiping out the new posts. So, in an effort to keep the three people who still read this blog informed, I'll attempt to summarize quickly, and then come back later to fill in further details.
First and foremost, best of luck to the Dynamic Duo of Matt and Matt as they head to Colorado today for the CrossFit Games Regional Competition. We'll have to wait until Sunday to see who gets to be Batman, but I know you'll both do well. Congratulations on qualifying for the second straight year! (I sense a longer post in the near future…)
Secondly, you may have noticed some of the changes going on around here. Some are structural, some organizational. Here's a shot of our newly finished remodel of the front 'office' area.
Yep, that's a big ol' hole in the wall that used to divide the two rooms. We're going to clean up and organize things a bit, and turn this area into usable training space for individual and small group training. (By the way, anyone want a desk or a couch?)
CFSW has also undergone an organizational change. Matt has decided that the time is right to open up his own facility, so he is currently pursuing this goal and will no longer be coaching at SouthWest. I wish him the best, both personally and professionally. We would not be the gym we are today without him. That being said, you can expect to see him around for the next little while as he gets set up, and look for cooperative events and programs in the future.
You're also going to see a few changes in the class schedule. In the short-term, we'll be tweaking the existing schedule a bit. Specifically, the 12:15 class (Mon-Fri) will be moved to 12:00, and the 5:00 pm class (Mon-Thu) will now be a little more specialized. I'll get into the details in a separate post.
That's all for now, I'll try to get everything else caught back up over the course of the day.
See, this is what happens when I get around to posting!! I spent a good deal of time yesterday working on the site, posted 2 items, and had most of a third written. Then the server crashes, site goes down for several hours, and in the process they had to do some sort of hard drive reset (?), which means that everything new was lost.
Busy day today, but I'll do my best to get things set to rights soon.
Just an FYI for those who might have missed the April Fool's Day sale—these shoes are once again on sale for $39.99. They were just about $60 with shipping to AZ.
For Memorial Day this year, we will be performing the WOD 'Peto', named in honor of Sgt. Jason Peto, USMC. This workout is open to all Members and non-Members. Please invite your friends to join us, scaled workouts will be offered.
"Sgt. Peto was on his third tour of duty when injured by an IED on November 24, 2010 in Helmand Province during combat operations. He died at Bethesda Naval Hospital in December.
Jason was born in Montebello, California but relocated to Vancouver in 1990 where he attended school and later married his high school sweetheart, Tiffany, in 2005, before leaving on his first military assignment. The couple had no children. He was buried in Vancouver on December 18, 2010 in a public mass.
Peto was awarded a second Purple Heart for the wounds that led to his death. He received his first for injuries suffered four years prior while he was serving in Ramadi, Iraq with the 3rd battallion, 7th Marines, India co."
-Courtesy of Ben Lunak
Run 800 m
25 kb swings each arm (must complete all reps with first arm prior to completing reps with second arm)
200 double unders
60 Ball Slams
1000 m Row
Monday (5/30) we will be holding one class only, at 1000.
Wanted to update Nate's schedule:
He will be filming tomorrow (Saturday 5/28) in the morning, until he's done—or his wife tells him to leave. Monday, he'll be back in the afternoon.
If you are interested in coming by to get some badass super slo-mo work done, or just want to get some facetime on the next CFSW short, please contact him at firstname.lastname@example.com.
Workout of the Day (5/27)
Mobility and such
Strict pullup ladder, 1-5 reps. max reps in 8:00.
Spent some time on rebalancing drills for the handstand, and then warm up the barbell press for:
4 rounds of
400 m run
10 presses
10 Toes-to-bar
Workout of the Day 05/25
Lots of mobility work with lacrosse balls
2 rounds of a quick mid-line circuit:
Band Palloff Press, Pushup + V-up on the Ab Dolly, plank pulls, and batwings
Finished things up with "Wednesday gone bad". With a running clock, perform each exercise for 1 minute, with a 1 minute break between rounds. Score is total number of reps/cal.
3 rounds of:
row (cal)
db push press (30#)
box jump ('11 Regionals standards)
kb swings (24 kg)
Workout of the Day (5/26)
Attacking the glutes today! After warm up and mobility work:
band walks (lateral, forward, backward)
slide board hip extension + leg curl
single leg squat to box (or pistols with excellent form)
Also threw in a few GHD situps
Front Squat, warm up to 3 rounds of 10-12 reps.
Finished with 20-15-10 reps for time of:
Ball Slams
Here's a brief write-up of Ben's Wounded Warrior Project Kilimanjaro Climb. Pretty cool write up by Bruschi (even if he is a UofA guy…).
Congrats Ben!
Am doing my best to get back to blogging the WOD regularly. I'll do what I can, but understand that time is limited right now. Spending much time actually training, not as much writing about training—which is probably good.
Just a quick rundown of the last few days:
Friday (20th) we ran through a strict pullup version of the benchmark 'Cindy'—20 minutes of 5 pullups, 10 pushups, 15 squats. This workout typically engenders severe and long-lasting DOMS, and has been implicated in a few cases of Rhabdo in other CrossFit gyms. One of the reasons we decided to enforce strict pullups was to slow everyone down a little bit, and attempt to control that soreness. Not quite sure how well we succeeded…
Today (23rd), we focused on the shoulders: lots of mobility and joint prep work, and then finished up with 3 rounds for time of:
400 m run
10 handstand pushups (chest-to-wall, 'tripod' style)
40 double unders
For anyone who will be in town and is interested, our very own cameraman and father-to-be Nate has an urgent request for assistance this week/weekend:
Hi Everyone -
I'm working on the new CFSW video and I need YOUR help. Next weekend,
Friday May 27th - Monday May 30th, I'll be filming at the gym at
different appointed times. We'd like YOU to come in and show your
support by giving us an interview and letting us film you moving
around. Yes, this means YOU. Please let me know of your interest and
we'll arrange a time. I'm even open to coming in sometime when it's
dark for some more dramatic shots a la Matthew W. style. The only
time I won't be available is Saturday from 3pm till about 9pm. In the
interview I'll probably be asking some of the standard questions that
you've heard in the past videos, but this time I'll also be asking
your favorite CFSW memory, so think hard and share your
funny/scary/embarrassing moments with us and the people that'll be
perusing the site. Remember at one point you probably watched the
video and might have been encouraged to come and check it out. So,
don't be shy, come and have some fun and represent your gym.
Also feel free to contact me if you have any other questions.
We're in the process of updating/upgrading the website, hopefully making it a little easier to navigate (e.g., making it so you can find the schedule).
We solicited ideas a while back, and are attempting to integrate some of them: simplified menus, easier access to the information that you're interested in, more content from members, more media content.
Here's your last chance! Any suggestions are appreciated—what would you like to see on the site? Love to hear from everyone: members, casual browsers, first-time visitors, former members, etc.
Workout of the Day (5/19/11)
Row 2:00
2 rounds through circuit of:
Back Extensions
Toes to Bar
Renegade Rows
Did a little bit more hip mobility and activation
Front Squats
Warm up to a challenging 3-5 rep weight, then
Complete 5 rounds of
Front Squat x 3-5 reps + 6 Box Jumps*
*Box jumps completed for height, not speed.
warmed up with 2 x circuit of: BE, pushups, pullups, situps, and hammer
Snatch night!
Burgener warm up (PVC)
Burgener warm up (45#)
for all of the following, everyone selected their own weight. 2 -3 sets of each:
jump shrugs x 5
SN High Pulls from high hang
Muscle SN
SN Landings
Pressing SN Balance
Heaving SN Balance
Power SN
Finished up with 20 reps for time of:
95# Hang SN (or Hang power SN + OHS)
CrossFit warm up
Tried something new tonight (inspired by Gym Jones), called "Interval Weight Training". Ridiculously hot tonight, pretty brutal workout.
3 rounds of:
12 x 2 kb jerks (24 kg)
2 min step ups (no weight)
2 min rest
3 rounds of:
8 x weighted pullups
2 min row (max cal)
2 min rest
Finished with 3 rounds (rest as needed) of:
6 pullups
6 ring dips
100 m cross carry (24 kg kb carried at side, 16 kg kb carried overhead)
6 x 16 kg TGU each arm
warmed up with a circuit of:
row 200 m, pullups, BE, Situps, OH Lunge, pushups
Did a "CrossFit Total"-inspired workout tonight,deadlifts, presses, and squats. Treated it more as a workout, instead of just finding a max. Spent a few more sets building up to the weight used for the singles, goal was 3 singles at around 90-95% of max.
Finished up with Good Mornings 45# x 50
Dynamic ROM warm up
MetCon—4 rounds for time of:
200 m run
10 pullups
10 dips/ring dips
Finished up with 15 presses (pp or pj accepted) w/ 80# keg.
crossfit warm up x 2
Max trips in one minute up and down our "ladder" (2 sets of rings, a pullup bar, and a rafter) using only upper body.
1 arm barbell press x 3 (x4)
db split jerk practice
For time:
1 arm split jerk x 7 L, R
14 burpees
1 arm split jerk x 5 L, R
10 burpees
1 arm split jerk x 3 L,R
6 Burpees
Bit of an unloading workout today
Dynamic ROM warm up
2 x Static hold circuit—30 sec (hold as long as possible, for as much of the :30 as possible), 15 sec to rotate.
Ring Supports
Front rest on parallettes (feet on big tire)
Handstand against wall
Tuck hang (knee above hip)
Towel hang
Rowing workout:
3 x 250 m row (max effort)
rest while partner rows
1000 m row at recovery pace
warmed up with a variety of hand-to-hand kettlebell stuff.
In honor of our nation's birth, we did the "1776" workout.
As a group, we had to perform a total of 1,776 reps. Had 6 people, so it broke down to 296 reps each of:
For time:
46 pullups
50 pushups
50 kb swings
75 situps
75 squats
CrossFit warm up x 2
Front Squat warm up to x 5 (x5)
SN Deadlift x8 (x3)
For time:
prison squats* x 200
*hands behind head, full squat, come up onto tiptoes at top of motion.
hip mobility work (3' hurdles)
1/2 Get up + TGU (2+1) x 3 each arm
partner ab work: leg throws, circles, wipers
Front Squat x 5 (x4)
SN Deadlift x 8 (x3)
For time:
prison squats x 150
hip mobility work (3' hurdles)
partner abdominal work: leg throws, circles, wipers
divided into 2 groups today. First group took turns dragging the tire (+75#) 100m (3 trips)
2nd group performed 2x:
10 shouldering+squats with the 80# keg (alternate shoulders)
400 m run
20 situps
Then groups switched activities.
Last workout tonight for our very own Andrew B., off to West Point. Andrew has been working as hard as anyone anywhere the last several months, and has seen huge improvements in all areas of physical skills (except for maybe muscle ups…)
Andrew will smoke everyone else in his class on all things physical. I have no doubt that he will be a credit to his country and his family.
To celebrate, we ran Fight Gone Bad tonight.
5 rounds, 1 minute each of:
Wall Ball
Tire Jumps
3 times through, with 1 minute rest after the row. Scores are total number of reps (cal for rower).
Coral 198
Donna 187
Patrick 217
Matt L 282
Gene 320
Jim 247
Andrew 286
Sean 262
Matt D 258
Will 250
easy night tonight
PVC warm up: dislocates, OHS, Sotts, close-grip OHS
pushups, situps x2
kb windmills x 8 each (x2)
Weighted Pullups x 3 (x4)
Weighted Ring Dips x 3 (x4)
8 min max reps, kb snatch
from last night's FGB.
warmed up with some easy rowing, then some PVC work: dislocates, OHS, Sotts Press
single db OH lunge, situps, pushups
Deck Squats (25#) x 10-15 (x2)
kb windmills x 5-8 each
Workout this morning was CrossFit benchmark "Cindy". Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
Noel put up either 19 or 20 rounds, Chelsea 16
CrossFit warm up
KTE x 40
3 sets each of Press, Push Press, Push Jerk
Split Jerk practice
Finished with pullup contest: maximum total reps in 2 sets
Andrew's Last 2 days!
circuit of row, pullups, situps, lunges
deck squats x 15 (x2)
500 m row for time.
Everyone hit a PR tonight! Huge efforts all around. Matt L rowed in the 1:27s; Andrew finally broke 1:30; Matt D improved 4 seconds to 1:33 and change; Patrick finally broke his (long-standing) PR; Donna improved 4 or 5 seconds; and Coral and Jim both had their first attempts at the 500 m.
After everyone recovered, we finished up with
15 muscle ups for time.
clubbell warmup, ab work, pushup stuff
KTE x 40
Bench Press night, warmed up to x5 (x5)
Pullups, 2 sets to reach max total reps
warmed up with some mixed movements:
farmer's walk, waiter's walk, sandbag carry, pullups, OHS, dips
Too hot to be outside running, so we went with a variation of Litvi Sprints (ala Dan John). Had 12 people, so we divided into 2 teams of six. Men used 32 kg kbs, ladies used 16 kg.
4 rounds of:
2 hand kb swings x 30
:30 row x max calories
This was a good one! Everyone was feeling it, and I heard at least 2 people swear off drinking on Fridays. Definitely nausea-inducing…
warmed up with 6" hurdle drills
spent some time working on static holds:
supine TVA progression, working to hollow rock position
side bends
BS warm up to x4 (x 6)
finished with 45 jump squats for time
kb warm up: around the world, figure 8s, tactical lunge, mixed in with T-pushups and bent over rows.
Barbell bent-over row warm up to x5 (x5)
Finished with a quick MetCon couplet. *18, 15, 12, 9, 6, 3 reps for time of:
kb swing
Matt D. 8:07 16kg
Jim 10:29 16 kg
Andrew 8:30 24 kg
*Almost had a set of 21 at the front, but chickened out. Should have left it in.
dynamic ROM warm up
floor wipers + barbell get ups (2+1) 45# x 6
row 300 m
burgener warm up
clean receiving drills
spent some time working on power cleans
partner workout:
RDL + P CL + FS x 5,4,3,2,1 reps -alternate w/partner (e.g., "A" does 5, "B" does 5, "A" does 4, "B" does 4, etc.)


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Yuba City Urologists
The following Yuba City Urologists are affiliated with the Sutter Health network.
Doctors 1 - 1 of 1
Jan F. Babiszewski, M.D.Sutter Medical Foundation
460 Plumas Blvd.
Yuba City, CA 95991
(530) 749-3310
Specializing inUrology
Accepting new patients
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Doctors 1 - 1 of 1

subset: commoncrawl


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Moving the place you give your shots is called site rotation. Rotating sites means following a regular pattern as you move your shots from site to site. This is important in order to avoid a build-up of fatty tissue which can occur when shots are always given in the same place. Fatty tissue build-up can change how quickly insulin is absorbed from the skin, which may in turn affect blood sugar levels.
Appropriate sites for injection are:
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Try to use one area of the body consistently for your morning shot and another are for your evening shot. Many people find it easier to inject their legs in the morning before they get dressed and to save their arms and abdomen for their evening shots.
Changes in daily routine or blood sugar levels may require a change in your rotation pattern.
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By Jade Bulecza - bio | email LAKELAND, GA (WALB) –A playhouse for children is being raffled off in Lakeland for a good cause.
Proceeds go to an agency that serves as the voice for abused and neglected children.
CASA of the Alapaha Judicial Circuit hopes to raise $10,000 by selling raffle tickets for playhouse built and donated by Lakeland contractor Kirby Sapp.
It will be given away after the Christmas parade in Lakeland December 2nd and delivered before Christmas.
"Any funds that we can raise to help these kids and their families is definitely needed," said Amy Burton with the Lanier Family Connection.
"Lanier County is number one in the State of Georgia for child abuse and neglect with the highest percentage rate," said Elaine Grice, the CASA of Alapaha Judicial Circuit director.
CASA or court appointed special advocates also needs volunteers.
Tickets are $5 can be purchased at the following businesses in Lakeland, Nashville and Valdosta:
Farmers and Merchants Bank
Jay-Jay Strickland Jr., attorney
Cheryl Powell, Lanier County High School
The District Attorney's Offi ce (Nashville)
The Berrien County Collaborative
Milltown Market
Lakeland Drug Company, Inc.
Personal Ponies
Louis Smith Memorial Hospital
The Berrien Press
Turn the Page (Nashville)
Lanier County Chamber of Commerce
The Junction
City of Lakeland
Lanier County Adult Education
The Valdosta Daily Times
For more information to buy or sell tickets:
Contact Elaine Grice, (229) 686-6576, Berrien County Collaborative; Amy Burton, (229) 482-3476, Lanier County Family Connection.
©2010 WALB News. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed. Feedback
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Yu-Gi-Oh! Duelist. Vol. 1 : Duelist kingdom
Takahashi, Kazuki
Teen Fiction TAKAHAS
Takahashi, Kazuki
Teen Fiction TAKAHAS
Summary: Duel Monsters is the world's most collectible card game, but to Yugi Mutou, whose body contains the spirit of the world's greatest gamer, it may be the most dangerous game he's ever played. (Graphic Novels)
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Sano - Local Area Photos and Information
Local Area Photos | Local Business Directory | Local Real Estate | Local Employment Center
Sano is a populated place located in Russell County at latitude 37.108 and longitude -85.104.
The elevation is 1,020 feet. Sano appears on the Russell Springs U.S. Geological Survey Map. Russell County is in the Central Time Zone (UTC -6 hours).
Russell County: Cities & Towns | ZIP Codes | Schools | Features (airports, churches, hospitals, etc.)
BOUNDARY MAPS: | Russell Springs Division | Russell County
Sano - Searchable Map, Aerial Photos & Driving Directions
|BIG Map |
Driving Directions |
Data Source - USGS GNIS FID: 509013
BOUNDARY MAPS: | Russell Springs Division | Russell County
Nearby Cities, Towns & Census Designated Places
Sano, KY
(< 0.1 mile)
Humble, KY (2.4 miles SE)
Royville, KY (2.7 miles S)
Webbs Cross Roads, KY (2.7 miles E)
Gentrys Mill, KY (3.1 miles WSW)
Jericho, KY
(3.4 miles ESE)
Sycamore Flat, KY (3.6 miles ENE)
Russell Springs, KY (3.6 miles SSE)
Ella, KY (3.9 miles NNW)
Purdy, KY (5.3 miles WNW)
Nearby Neighborhoods, Subdivisions & Other Small Populated Places
Green Hills, KY
(10 miles W)
Red Hill, KY (10 miles NNE)
Gum Grove, KY (11.8 miles SW)


text:
Nextant Aerospace recently began full-power ground runs of its 400XT with the Williams International FJ44-3AP engines, the company announced yesterday. This marks the final phase of the certification process for the 400XT, a remanufactured Beechjet 400A/Hawker 400XP light jet fitted with the Williams engines and new Rockwell Collins Pro Line 21 avionics, zero-time airframe, new interior and fresh paint.
Williams International
Dr. Sam Williams, founder and chairman of engine manufacturer Williams International, died on June 22 at the age of 88. Best known in business aviation for his small turbofan engines, Williams envisioned a new category of small personal jets. His FJ44 engine spawned the development of aircraft such as Cessna's CitationJet series and the Emivest SJ30.
The new CEO of Stratos Aircraft (Booth No. 3905) on Monday made the case for his company's proposed single-engine, carbon-composite very light jet and its supporting business model, even as he declined to provide details about the company's current employment or release a timetable for the Stratos 714 project.
Stevens Aviation (Booth No. 3201) has struck a deal to market and support the Cessna Citation 550/S550 engine-conversion upgrade program offered by Clifford Development (Static Display), a Toledo, Ohio engineering firm that holds 35 engine-related supplemental type certificates for the model.
The design of new airframes always depends heavily on availability of new engine types. The very light jet segment, for example, had to wait until engine manufacturers Pratt & Whitney Canada and Williams International designed smaller engines to power a new class of light jet, and the same is true on the upper end of the market, with new large jets spurring development of ever more powerful and efficient turbofans.
Hawker Beechcraft yesterday announced that while it is making progress with the Premier II program, market conditions have prompted the company to delay entry into service of the derivative twinjet until late 2012 or early 2013.
Stratos Aircraft is also targeting the four-seat VLJ market, but its entry has one engine, a 3,030-pound-thrust Williams International FJ44-3AP, and more ambitious performance goals, including a 415-knot max cruise, 41,000-foot maximum altitude and 1,500-nm NBAA IFR range (100-nm alternate). Stratos is seeking to raise $12 million to build two flying prototypes and is taking $50,000 refundable and escrowed deposits.
That the annual EAA AirVenture show offers a mouth-watering and impossible-to-swallow cornucopia of everything aviation was never more evident than at this year's event, where a colossal Airbus A380 shared the ramp at AeroShell Square with Burt Rutan's most outlandish creation yet, the spaceship-launching Virgin Galactic WhiteKnightTwo built by the talented crew at Scaled Composites.
Dr. Sam Williams, founder and chairman of Williams International, died June 22 at
Dr. Sam Williams, founder and chairman of Williams International, died yesterday at the age of 88, according to a statement issued by his company. Williams patented the small turbofan engine and built on his company's successful development of tiny cruise missile engines to break into the rarefied world of civil turbine engine manufacturers with introduction of the FJ44 line of turbofans.


text:
- Ron Burnett
- Vancouver B.c
- Canada
President and Vice-Chancellor, Emily Carr University of Art and Design
This conversation is closed.
Are Educational Institutions responding to the challenges of teaching and learning in the 21st Century?
The Digital Age offers all sorts of opportunities for learners ranging from the formal to the informal, from the Web to the classroom and the studio. Why do educational institutions continue to rely on traditional models of learning? Why have schedules, disciplines and departments remained the same as in the 20th Century? Why has the architecture of schools changed so little? How have learners changed?
Showing single comment thread. View the full conversation.
Feb 18 2011: We are educated beyond our intelligence, at geat cost, confusing education with wisdom and considering "information" as valuable for it's own sake. We make less use of more information and continue to acquire more "information". The learning process is reduced to a few years, just long enough for most of the information we acquire to become "outdated" or irrlevant to the skills we need to thrive. Kant even questioned the need to study metaphysics. Do we teach to the test or teach folks how to think? The former produces dipomas, the latter produces thinkers.
Ron Burnett 100+Feb 18 2011: Yes, we teach to the test. A real problem and source of anxiety that has few demonstrable benefits. Learning takes place everyday, all of our lives. We need to understand how important all of our learning experiences are and then tailor education to the production of critical thinkers and active citizens.
Feb 18 2011: "Teachable moments" occur, often without prompting. How do we make classroom time filled with them? Who can do it? Hmmmm.... the professionals we treat as babysitters, place holders and test givers: teachers? One motivated teacher can do more to spark a passion for learning than several institutions. In fact, if you are lucky, you can make your way through many institutions on the encouragment from just one, early on and despite the failures of the institutions and their keepers that dog you through matriculation in and out of "higher learning", learn to think for yourself.
Feb 28 2011: I think "educated beyond our intelligence" is a great way of putting the problem with our society. It extends even beyond "teaching to the test." Fields of study are now so specialized that often it becomes easy to forget "the point." Is there one?
If educational institutions are to respond to modern challenges, they must first ask the question "Why do we learn?" Is the purpose of education to prepare us for the competitive world, or is it to give us tools to achieve and pass on a fulfilled life? What are we living our lives towards?
Showing single comment thread. View the full conversation.


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HOME NFL Washington Redskins Gear Washington Redskins Hats Washington Redskins Hats Flex Fit $20 to $40 (38 items) Product ID: 1489508
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I found the mix that my pen pal sent to me a while ago in between some books on my book case. I forgot how happy it made me, I'm driving around like a madman with it playing in the background. :)
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Shard officially unveiled in London
photo via
Posted 2 years ago
via neighborhoodr-london
27 Notes
Shard officially unveiled in London
photo via
Posted 2 years ago
via gettyimages
28 Notes
The Shard, Europe's Largest Building Is Unveiled.
Crowds watch as laser lights shine from The Shard over Tower Bridge on July 5, 2012 in London, England.
The European Union's highest building designed by Italian architect Renzo Piano, stands at 310 meters tall situated on London's Southbank is formally inaugurated this evening at 10pm with a laser show that will also be streamed live on the internet.
Photo by: Matthew Lloyd/Getty Images
Best photo i've seen so far.
Back at the wharf. It is raining.
An eventful day.
6 more hours to go.
Wish me luck.
'London Buddhist Centre'
This was after.
On way elsewhere.
I love this building, at the top of Globe Road in Bethnal Green.
I remember when I first saw it. Significant.
'GE Fogg Building'
At QMW Bancroft Road
I've caught up with myself.
I'm now on time.
Not worried about being an hour early, earlier. Psycho-dynamic? You betcha. Stressed. Of course.
Finally the whole building is uncovered.
'anti aircraft gun'
This Fascinates me.
Situated in a gun emplacement on Mudchute, to protect the docks from German bombers in World War 2.
'falcon way'
Lots on my mind. Processing.
Decided not to DLR.
I required an early morning walk.
Started early. Lots to do today.
Millwall Park at 10am. In the morning.
In. The. Morning.
Can you imagine what time I awoke? It was the morning.


text:
September 4, 2006
Douglas- The Coffee County woman convicted of driving under the influence the night her car struck an ATV overloaded with kids, killing five, will be sentenced Tuesday.
Last month, a jury found Amanda Troupe guilty of one count of driving under the influence. She was acquitted of all other charges, including multiple counts of vehicular homicide.
In 2003, Troupe's Lincoln L-S struck an ATV overloaded with six kids. The head-on collision killed Megan Nelson, Kayla and Dustin Varnedore, Lindsay Joyner, and Courtney Arsenault.
Troupe faces a minimum fine of $350 and a minimum of 2 days in jail. She could be sentenced to a maximum of 12 months.
Feedback: firstname.lastname@example.com?subject=TroupeSentenced
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yeah...like i did until now...
but is the whole studying / programms/ majors worth the money?
the portfolio going to grow by 250% with amazing shoots im sure...
right now my portfolio based on girls next door shoots...not with proffesional models at all... :\
consider the cost of going there from where you are (tuition, travel, additional expenses for being away from home etc).
Figure out how much additional gear you need, professional models you could hire, etc etc either locally or in Milan, Paris, London etc.
Figure out how many DIFFERENT photographers you could meet and interact with.
Then decide if it's worth it or not. I know the decision tree looks biased against but you won't really know for YOURSELF unless you do the mental exercise. It may still be worth it to you. Just don't do it for the piece of paper.
I wrote this reply without even going to look at your portfolio. Now I"ll go have a look
ok I had a look at your port. I"m going to steal your girl-next-door model from Toronto!
We spend our lives chasing light. And everyone has room for improvement in their use of lighting (I'm no different). This is not a critique section so I'm not asking you to tell us but what exactly do you think you need to learn?
A diploma helps get you in the door in some cases.
The interaction between you and the instructors cannot be learned over the internet.
And everything they teach cannot be learned in two weeks on the internet.
If you aspire to be the absolute best, don't you think MAYBE you'd want to interact and learn from the best? Learn from people who are actually there to mold you into the best. Not some internet forum.
Just a thought,
in this case Jenny wasnt girl next door she was totally great model and great person as well.
what i need to learn? EVERYTHING i think...we all the time got the place and points to get more improvments.
but its really confuse me...dont you think so?
hi russ, im totally agree with you...thats why i want to go there...
until today ive learned in the internet..but to learn from good (best) teachers and instructors as i think..can open my mind and view more and put me a new limits.
in this case Jenny wasnt girl next door she was totally great model and great person as well.
what i need to learn? EVERYTHING i think...we all the time got the place and points to get more improvments.
but its really confuse me...dont you think so?
hi russ, im totally agree with you...thats why i want to go there...
until today ive learned in the internet..but to learn from good (best) teachers and instructors as i think..can open my mind and view more and put me a new limits.
I'm a fan of education. I have 3 degrees and parts of several others. Looking at your portfolio and what you do, I can't help wondering if there aren't better places to go get those (best) teachers? Such as Paris, London, or even New York? Both for the networking/contacts and for the learning.
so, like my portfolio? i didnt got it...
anyway, yes, i'm agree with you about europe studies but still...i got the oppertunity for Brooks institue...
i dont have any degree and never attract to learn something...but photography is in my mind and i want to develop my carrer and direct my self as a pro-photographer...
Brooks has an excellent reputation. It can be considered "expensive" but then again most all quality educational endeavors are expensive. Education is always a good thing. Brooks would require quite a committment---it would be worthwhile to travel to CA and check it out.
It really depends.
What are you looking to get out of your education? Are you looking to use it as a means for a wage (like to gain credentials for employment somewhere else...like in academia)? Or are you looking to use it for the experience of the education itself as well as to get the knowledge therein?
direct my carrer as a pro-photographer.
You need to tighten your focus as to HOW you want to direct your career as a pro photographer.
Are you looking to be a newspaper photographer? You want to get into fashion? You want to mostly do the art gallery angle? You want to work locally doing portraitures to be your bread & butter but leaving you time to explore your own projects? You want to work for commerical clients? You want to be a working professor (many of them work as full-time photographers when they're not teaching)?
Kinda get what where I'm going?
Edit: Any of us can tell you that Program A is better than Program B based on our own desires & experiences. But if we don't know what your main interest is (besides wanting to be a pro photographer), that advice or critique would be useless because our professional focus may not remotely coincide w/ your professional focus.
sure man and appriciate your care,
i think i slide myself into fashion/commercial photographer genre...
Brooks is probably the best school there is in terms of commercial photography. There is no way you'll learn everything they teach you in a week or two, even with the internet and books. If you really apply yourself, maybe in a year or two, but even then you'll probably miss out on much of the detail.
It is much more of a tech school than an art school.
It's just my opinion but, you've got skill.
Go to school and hone that skill into a profitable profession.
Once established, it will be much easier to do the photographic things that do not make us alot of money in your off time.
My cousin went there, but it was about 30 years ago. He had a great career as a result.
I would look at other schools, Art Center in Pasadena is really good. I went to Brooks it was worth it to me, but they have been having accreditation problems meaning your degree won't mean much. Also try Cal State University of Northridge, good photo program. Also Cal Arts in Santa Clarita, there are other schools that are really good. Rochester Institute of Technology, I can't remember the others.
I just have to point out, 90% of that is the company that bought Brooks, CEC, and not the school itself. Also, what they tell you about job prospects has nothing to do with the actual education.
Learn everything they teach from the internet in a few weeks...
Quite simply the best photography school available.
Ask the school for a list. A lot of great photographers have studied there.
I took a weekend workshop w/returning Alumni Jason Madera as the course instructor. In his opening lecture he made a statement, that even though the education was excellent, it still took ten years after graduating to build the book that gave him the feeling of reaching a level of success in the business.
She did graduate last year from Brooks.You could ask her.
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A women's fitness club.
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|American Women and the Repeal of Prohibition (American Social Experience Series)
|Kenneth Rose
|In 1933 Americans did something they had never done before: they voted to repeal an amendment to the U.S. Constitution. The Eighteenth Amendment, which for 13 years had prohibited the manufacture and sale of alcoholic beverages, was nullified by the passage of another amendment, the Twenty-First. Many factors helped create this remarkable turn of events. One factor that was essential, Kenneth D. Rose here argues, was the presence of a large number of well-organized women promoting repeal. Even more remarkable than the appearance of these women on the political scene was the approach they took to the politics of repeal. Intriguingly, the arguments employed by repeal women and by prohibition women were often mirror images of each other, even though the women on the two sides of the issue pursued diametrically opposed political agendas. Rose contends that a distinguishing feature of the women's repeal movement was an argument for home protection, a social feminist ideology that women repealists shared with the prohibitionist women of the Women's Christian Temperance Union. The book surveys the women's movement to repeal national prohibition and places it within the contexts of women's temperance activity, women's political activity during the 1920s, and the campaign for repeal. While recent years have seen much-needed attention devoted to the recovery of women's history, conservative women have too often been overlooked, deliberately ignored, or written off as unworthy of scrutiny. With American Women and the Repeal of Prohibition, Kenneth Rose fleshes out a crucial chapter in the history of American women and culture.
|How Much Can I Make?
|Robert E. Bond and Robert E. Bond
|One of the franchise industry's leading experts offers critical information on over 150 franchises in 46 industry categories, from food, health, and fitness to retail and real estate.
|Through the Labyrinth: The Truth About How Women Become Leaders (Center for Public Leadership)
|Alice H. Eagly and Linda L. Carli
|Despite real progress, women remain rare enough in elite positions of power that their presence still evokes a sense of wonder. In "Through the Labyrinth", Alice Eagly and Linda Carli examine why women's paths to power remain difficult to traverse. First, Eagly and Carli prove that the glass ceiling is no longer a useful metaphor and offer seven reasons why. They propose the labyrinth as a better image and explain how to navigate through it. This important and practical book addresses such critical questions as: How far have women actually come as leaders? Do stereotypes and prejudices still limit women's opportunities? Do people resist women's leadership more than men's? And, do organisations create obstacles to women who would be leaders?This book's rich analysis is founded on scientific research from psychology, economics, sociology, political science, and management. The authors ground their conclusions in that research and invoke a wealth of engaging anecdotes and personal accounts to illustrate the practical principles that emerge. With excellent leadership in short supply, no group, organisation, or nation can afford to restrict women's access to leadership roles. This book evaluates whether such restrictions are present and, when they are, what we can do to eliminate them.
|Start Your Own Bar and Club: Sports Bars, Night Clubs, Neighborhood Bars, Wine Bars, and More (Start Your Own Bar & Club)
|Liane Cassavoy
|Create the Perfect Blend of Passion and Profits! Are you interested in being the toast of the town, the life of the party-and a successful entrepreneur? Do you dream of designing a fun-filled atmosphere to house friends, family, and other patrons? If so, then the bar/club industry may be for you! Detailing today's hottest bar/club opportunities, including sports bars, night clubs, neighborhood bars, and more, our experts take you step by step, from scouting locations and licensing requirements to creating policies and attracting loyal customers. Use worksheets, checklists, and resource lists to streamline your startup, and efficiently manage day-to-day operations. Plus, gain priceless insight, advice, and tips from already successful bar/club entrepreneurs! Learn how to: Research your target market Find the perfect location Hire a knowledgeable staff Navigate the red tape that accompanies serving alcohol and food Understand the logistics of inventory and equipping your bar Compete with other bars and nightlife venues Keep your clients entertained-and keep them coming back And much more! Start today, and cheers to your success tomorrow!
|The Unofficial Guide to Opening a Franchise (Unofficial Guides)
|Jason R. Rich
|The inside scoop... for when you want more than the official line!So you dream of escaping the 9-to-5 rat race, starting your own business, and becoming your own boss, but you don't have a clue where to start. Opening a franchise-based business can lower your start-up costs and reduce the time, hassle, and risk associated with getting a new business operational. A franchise offers training, support, a proven business model, and the closest thing possible to a turnkey solution for achieving success. There are more than 3,000 different franchise opportunities in more than seventy-five industries, including packaging and shipping, tax preparation, maid service, fitness, car care, and more. Featuring exclusive, in-depth interviews with a wide range of franchising experts, this book gives you a first-hand perspective plus valuable tips and strategies for success. It provides the guidance you need to choose the right franchise, select a prime location, market your business, and get it up and running efficiently. You'll learn all about financing, essential business skills, hiring and managing employees, working with suppliers, and even preparing for your grand opening. This guide includes:Vital Information on things to look for when evaluating franchise opportunities--and where to lookInsider Secrets from successful franchisors, franchisees, and franchise consultantsMoney-Saving Techniques such as using a franchise attorney to help you review the UFOC (Uniform Franchise Offering Circular) and finalize your Franchise AgreementThe Scoop on the latest trends, plus profiles of the top twenty-five franchises in AmericaHandy Worksheets to help you examine your goals and opportunities, evaluate financing options, develop a realistic business plan, and more
|Narrative of Sojourner Truth (Dover Thrift Editions)
|Sojourner Truth
|This inspiring memoir, first published in 1850, recounts the struggles of a distinguished African-American abolitionist and champion of women's rights. Sojourner Truth tells of her life in slavery, her self-liberation, and her travels across America in pursuit of racial and sexual equality. Essential reading for students of American history.
|Walking in Total God-Confidence
|Donna Partow
|A ten-week devotional for women's Bible studies or individuals that explores how to gain confidence that God will work in you and through you.
|The Harvard Entrepreneurs Club Guide to Starting Your Own Business
|Poonam Sharma
|Are you a college student or recent graduate with a great idea for a business?You're not alone. All across the country, more and more students are seeking advice on starting their own businesses. The entrepreneurial spirit is thriving at Harvard, where many students, past and present, have become successful business owners--even founders of Fortune 500 companies. Now, some of the bright minds of the Harvard Entrepreneurs Club, a recognized student organization of Harvard College, have compiled their business knowledge and experience into one comprehensive manual to aid students in making their entrepreneurial dreams come true. This professional and practical guide will take you step by step through the process of starting and maintaining a business. Poonam Sharma and fellow members of the Club have tailored this useful resource to the unique issues and obstacles that students will face. You'll receive invaluable advice on formulating a business plan, advertising, legal protection, business ethics, and much more.Even if you have no professional experience, little marketing know-how, or even a small bank account, this book can teach you how to join the ever-growing ranks of students who know firsthand the pleasure--and the profit--that come from being your own boss and bringing your business idea to life.
|The Educated Franchisee: The How-To Book for Choosing a Winning Franchise, 2nd Edition
|Rick Bisio
|There is nothing more expensive than ignorance -- let The Educated Franchisee serve as your guide for selecting a franchise that meets your needs! The Educated Franchisee will show you: -How to find a franchise that is right for you -How owning a franchise can create wealth -Where to find quality franchisors -What qualities franchisors look for -How to gather information from franchisees -How to make sure the franchise makes money -How to confidently select the best franchise -The five keys to success in owning a franchise
|Is Your Business Right For Franchising?
|Jr. Ralph Massetti
|This book is written to offer would-be Franchisors the virtual experience and benefit of personally speaking with an expert Franchise Consultant about franchising their business. It provides straight-talk advice concerning every business and personal consideration which needs to be contemplated when deciding whether to franchise a business including: Whether your business is ready to franchise, Options for expanding your business, What to expect as a Franchisor, Introduction to the franchise development process, Branding and marketing for Franchisors, Other factors that impact your chances for success, Choosing a Franchise Developer, Sample Uniform Franchise Offering Circular (UFOC) and more. Ralph Massetti is President & CEO of The Franchise Builders, a franchise consulting, development, marketing and technology firm. He also holds a Bachelors and Master Degree in Business Administration, and is a candidate for the prestigious Certified Franchise Executive (CFE) designation.
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text:
The current drought in the United States is the widest since 1956, according to the monthly State of the Climate report released Monday by the National Climactic Data Center.
The report shoes 55 percent of the continental U.S. is in a moderate to extreme drought -- the most since December 1956, when 58 percent of the country was covered by drought.
In 2012, 80 percent of the U.S. is abnormally dry, and the drought expanded last month with the 14th warmest and 10th driest June on record going back to 1895.
The Midwest has experienced its seventh warmest and 10th driest April-to-June period, as farmers have watched crops and pastures deteriorate at an alarming rate.
Wisconsin farmers with drought-stricken fields are turning to desperate measures, as some consider trucking their cattle to greener pastures in the north as the dry spell continues.
KMSP-TV11358 Viking DriveEden Prairie, MN 55344
Phone: (952) 944-9999Fax: (952) 942-0455


text:
It was one of the hardest-hit areas during the recession but now, several years later, it looks like the economic climate across Elkhart County is getting a lot brighter.
According to our reporting partners at the Elkhart Truth, the Elkhart/Goshen metro area ranked 8th on 24/7 WallStreet.com's list of American cities adding the most jobs since the depth of the recession.
The site combed through data for 374 metropolitan areas from the Bureau of Labor Statistics.
They considered the number and percentage change in the labor force and employment numbers between June of 2009, near the peak of the recession, and June of this year.
During that 3 year period, the report found that the percentage of people without a job in Elkhart decreased by 51.1 percent.
That's the second largest drop of all metro areas surveyed.
And while the area's unemployment rate is still at 9 percent. that's down a whopping 18.2 percent in June of 2009.
A couple of other cities in Indiana and Michigan made the top ten.
Columbus ranked second on the list and Holland-Grand Haven came in 7th.


text:
You may suspect that you are pregnant if you are experiencing certain signs and symptoms, such as:
• No menstrual period
• Nausea and/or vomiting
• Soreness and/or enlargement of the breasts
• Increased urination
• Fatigue
Even if you have some or all of these symptoms, you may not be pregnant. And it is perfectly normal not to have any symptoms whatsoever during the first month. Except for the fact that you have missed your period, you might not notice anything different.
The best step is to take a pregnancy test to determine if you are really pregnant.
A Positive Test: What Next?
Consult a health care provider for prenatal (before birth) health care immediately.
If you use alcohol, recreational drugs or tobacco products, discontinue their use immediately.
Some prescription and over-the-counter medications should not be taken during pregnancy, so check with your doctor immediately.
If you think you know when conception may have occurred, use our Due Date Calculator to determine your due date.
If you are unsure of the date you became pregnant, an early ultrasound can help your doctor estimate your due date. There are two kinds of ultrasound examinations. For an abdominal ultrasound you will be asked to drink a specified amount of water prior to the exam. A small amount of gel will be squeezed onto your abdomen before the procedure. The technician or doctor will then move the ultrasound instrument across your abdomen in order to get a clear image of the fetus. This type of ultrasound is a painless procedure except for the discomfort of a full bladder. The second type of ultrasound, which is called endovaginal, is conducted less frequently. An ultrasound probe is inserted into the vagina, which gives the doctor a clearer image of the fetus. This ultrasound procedure can cause slight discomfort.
How Pregnancy Occurs
Each month your body releases only one egg from your ovaries into the fallopian tube. The process of your egg being released from your overies is known as ovulation. When your body is ovulating, you are fertile--able to become pregnant. This is because the egg is in an area that sperm can reach. This occurs about two weeks before (and after) your menstral period (in most women), it is known as your menstral cycle. If the egg is fertilized by sperm at this time, it can implant inside your uterus and you can become pregnant. Abstinance is always recomended; however, sexually active couples should abstain from any sex, even protected sex during this time.
Your Reproductive Cycle
Do you know that your ovulation cycle can last up to 35 days? Do you know what proliferative phase and secretory phase means? Did you know that your menstrual cycle is also known as shedding?
Fact: Most women ovulate 14 days BEFORE menstruation.
What this means: About 14 days before the first day of your menstrual cycle, an egg is released through your fallopian tubes. It has about 24 - 72 hours of healthy life. During this time, if you are not wishing to become pregnant you SHOULD use some form of birth control protection or abstain from sexual activity all together.
Fact: Your Ovulation Cycle and your Menstrual Cycle are two different cycles.
What this means: Menstrual Cycle refers to your Uturine lining and its cycle of building up (proliferative phase), preparing hormonally for pregnancy (secretory phase), and shedding (menstruating phase). Basically - your uterus builds up a lining to support your egg. Your body then secretes hormones necessary to sustain a pregnancy. If the egg is not fertilized the lining is then shed, thus causing your menstruating phase.
Ovulation Cycle refers to the release of an egg from your ovary. Basically - you already have all the eggs you will ever have. What is happening is that the egg is released, where upon it can live for about 24 hours. If it isn't fertilized it is then absorbed into the uterine lining.
If you are trying to avoid a pregnancy, the most important information you can know is when you will begin the first day of your menstrual period. Begin empowering yourself by studying your cycle and recording the first day of bleeding every month. (Use a P to designate that's the day you start) After three months you will know how long your cycle is and you have the ability to plan ahead. Count back 14-16 days from the first day of your period and mark that day on your calender. (Use an O to designate that's the day you begin ovulation)
Q. So, in all reality, is there only about one week where I'm not likely to get pregnant?
A. Yes. Unless you count the days you are "shedding" there seems to be only about one week of the month that you are safe from pregnancy. It is reported that although becoming pregnant while on your period is unlikely, it has been known to happen.
Q. How do I know how many days my cycle is?
A. Count the days between the last day of your period and the first day of your next period. I.e.; If you end your period on January 7th and begin your next period on February 4th then your menstrual cycle is 28 days long. In order to calculate when you ovulated, go back 14 days from February 4th. That is the first day you began ovulating.
Q. If the egg can only live for 24 hours, how come I can get pregnant anytime during the 14 - 16 day time-frame before the first day of my period?
A. Because you really have no way of knowing on which of those 14 - 16 days that egg is actually being released and is ready for fertilization.
Q. How long does sperm live inside of the uterus?
A. Sperm can live for 72+hours. This means that you can become pregnant even before you actually ovulate. (This is why it is recommended that you chart your ovulation cycle two - three days before it actually begins)
It's better to be covered at all times. Either refrain from sex when you know it's a possibility you might become pregnant, or protect yourself! This is your body ~ you're in charge.
There are many different forms of contraception. Learn more.
To see local Pregnancy resources, please select a location (U.S. only):
Note: Our authors are dedicated to honest, engaged, informed, intelligent, and open conversation about adoption. The opinions expressed here may not reflect the views of Adoption.com.


text:
Show these guys some love.
(via jenniferashley24)
Born here.
You heard me.
Academic East
Seen at Larabee State Park. What in the actual…?
The view of Larabee State Park from Chuckanut Dr.
Marine Park
On our way up Mt Baker…
Eclipse Bookstore
1104 11th Street
Big Rock Garden
2900 Sylvan Street
Brutal Simplicity Theme


text:
Throsby - a quick catchup
Last time I blogged I spoke about the current stoush occuring in my Federal seat of Throsby between the left and right factions of the Labor party over who was going to be the next Labor candidate (and most likely member).
Well, the final showdown is going to happen on the 15th of June, with the current encumbent Stephen Jones going up against the contender and son of a former state mp, John Rumble.
Now sticking with Throsby politics, I've been thinking about doing something podcasty for the local election. The basic plan is sit down with every candidate and spend 20 - 30 minutes getting to know them, their personal motivations for running, how the policies they're running with will help Throsby etc, etc.
What do you think?
I think that's a great idea
I think that's a great idea and podcasty can surely give people some ideas to contemplate in deciding who to vote during elections. - YOR Health
Glad to visit your blog, I
Glad to visit your blog, I look forward to more good articles and I think we all like to thank so many good articles, blog to share with us.
Broadcast audio equipments in india


text:
Purple Nationman Anklets
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text:
Shopping online has become a part of everyday life but
many still worry that their credit card details will land in the
wrong hands or that goods bought on the internet may not be all
they seem.
Online shopping is certainly here to stay and online security
continues to advance. Just remember to follow these tips to help
keep your online shopping a safe and secure experience.
Before clicking the button to purchase your goods, ask
Action Fraud
© 2012 North Wales Police
Website Privacy Policy


text:
All data in Cyclebase are normalized in the same manner.
Expression values: The expression values were initially log2 transformed. In order to center the profile at zero, the mean expression value was subtracted over all time points. To make the y-axes comparable between experiments, the expression values were all normalized so that the standard-deviation is one across the entire experiment.
Time-scale: The original time-scale in minutes from the experiment start was first normalized with the interdivision time (the time it takes to complete a cell cycle). This creates a time-scale in percent of a cell-cycle. Since different experimental methods release cells from different points, each experiment was shifted such that Zero always corresponds to the time of cytokinesis (M/G1 transition).
The rank orders each gene of an organism by a score we have assigned based on its pattern of expression and magnitude of regulation. Those genes with the highest periodicity and that are most regulated are given the best ranks (lowest number).
Calculating the rank combines both the P-value for regulation and P-value for periodicity. First, a P-total value is calculated by multiplying P(per) with P(reg). As this P-total value can unfairly favor a single gene because of only one of the values, the combined score penalizes genes that are not both regulated and periodic:
This combined score is sorted and the genes are given their rank based on this order.
To calculate the total rank for a single gene across all available experiments, the total P-value for regulation and total P-value for periodicity are used (in the combined score equation) instead of just the single experiment P-values.
The P-value for periodicity is the chance of observing as great a periodicity by random shuffling of the individual time-point values of the expression profile. A small P(per) value therefore implies a highly periodic pattern of expression.
In order to calculate the P-value for periodicity, a Fourier score was obtained for each profile. This Fourier score is defined as:
Next, 1,000,000 artificial profiles were generated from random shuffling of the data within the original profile. The fraction of random profiles whose Fourier scores were greater than or equal to the gene's real Fourier score was then normalized to create the final P-value for periodicity.
The total P(per) value for a single gene across all available experiments is computed by multiplying all of the P(per)-values for each experiment.
The P-value for regulation estimates the chance that the magnitude of regulation will have occurred at random. A small P(reg) value therefore implies a strongly regulated gene.
In order to calculate the P-value for regulation, the standard deviation was obtained for the log-ratio profile. Next, 1,000,000 random profiles generated from the global distribution (entire experiment) were created. The fraction of random profiles whose standard deviations were greater than or equal to the gene's standard deviation were calculated. This fraction was then normalized to create the final P-value for regulation.
The total P(reg) value for a single gene across all available experiments is computed by multiplying all of the P(reg)-values for each experiment.
The peaktime describes when in the cell cycle a gene is maximally expressed. Peaktime is calculated as a percent, with both 0 and 100 representing the M/G1 transition in the cell cycle. These percents are displayed as discrete phases or transitions of the cell cycle.
A peaktime for a single expression profile first requires that a sine wave be fitted to the profile. The algorithm scans through all possible offsets and selects the sine wave has the best correlation with the observed expression profile. The peaktime is then computed as the peak of this sine wave.
To compute a peaktime for a single gene across all available experiments, the time scale was 'shifted' such that time was represented as a fraction of the cell cycle. In this scale, both 0 and 100 correspond to the M/G1 transition. As experiments with not very periodic profiles produce poor peaktimes, the combined peaktime was weighted to take this into account.
In certain cases the peaktime will be marked as uncertain. There are several reasons this uncertainty can occur:
The Gene Feature annotations that Cyclebase displays include degradation signals, overexpression phenotypes, CDK substrates, and siRNA knockdown phenotpes. Each annotation was manually curated from different sources. References describing the experimental and computational sources are included below:
For more detailed information about the analysis methodology and results, please see:


text: Comments on: Meet the Left's Grover Norquist Back to the article » By Sean Higgins | January 8, 2013 | 12:00 am Robert Borosage leaned back in his chair as he spoke to me at his K Street office. He grinned as he recalled the recent "fiscal cliff" debate in Congress, and the box in which conservatives -- especially anti-tax activist Grover Norquist -- found themselves as it played out. "It was actually a great delight watching Grover explain how the greatest tax increase in 20 years was a tax cut,"... Web URL: http://washingtonexaminer.com/article/2517930 Share this article on Facebook or Twitter Print this article


text:
In a week and a half Alabama school students will head back to class. Before you send them to school with a backpack in tow, you need to think about back pain.
According to the Consumer Product Safety Commission backpack injuries in
children ages 5 to 18 increased more than 6% between 2010 and 2011.
Parents can take some steps to
minimize risk:


text:
Getty Images
- Fern Mallis, the senior VP of IMG and the head of all things New York Fashion Week since its genesis 18 years ago, today announced she's stepping down from her post to start her own consulting company. The timing of the move is no coincidence: "When we were planning the move to Lincoln Center, it felt like closure, like the end of the cycle," she told WWD. Ex-Vogue director of special events Stephanie Winston Wolkoff already has the title of Fashion Week Director for this September's shows, but needless to say, the tents just won't be the same without Mallis. [WWD]
- A new video gives a behind-the-scenes look at the making of Bruce Willis's first fragrance (which looks to be named, surprise, Bruce Willis), which is just as masculine as we'd hoped. [Now Smell This]
- A London coroner officially closed the investigation into Alexander McQueen's untimely death, concluding that the designer had a slew of drugs in his system at the time of his suicide. McQueen's psychiatrist made note of the designer's career as a "double-edged sword," that was both fulfilling but ultimately a lot of pressure. [WWD, AP]
- Sketchers just signed a lease on a massive new store at the Gateway Center near Yankee Stadium. [NY Post]
- Marc Jacobs made it to this year's Time 100 list, along with model Liya Kebede and architect Zaha Hadid. [WWD]


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Posted 06/18/2014 09:14:47 EDT
Nope, systems are always "broken".
Posted 05/13/2014 09:40:58 EDT
misterwatson did cleary didn't read the article "Larkin and other Millennium executives had to see this for themselves. So they made several trips to London to check out Primark stores, which now numb more »
Posted 05/13/2014 09:31:16 EDT
Dunkin will always be there. At this point its a common law marriage that we all accept that DD has to be everywhere in this state. more »
Posted 01/10/2014 03:05:42 EST
Well tsynch, you are right about the federal government. And while "most" elected officials make less than $10mil, quite a few make more than Senator Warren, and a vast majority are in the millionaire more »
Posted 01/10/2014 02:30:23 EST
tsynchronous, just to let you know, there are 536 other elected officials and 9 justices in Washington, all of whom have unpaid interns, not just Senator Warren. On another note, it isn't that there more »
Posted 12/20/2013 10:21:24 EST
Geo, Boston isn't a walk-able city because of the scale of its buildings but the proximity of its neighborhoods to each other. Plenty of cities are walk-able and beautiful that have skylines heavy wit more »
Posted 12/06/2013 05:00:54 EST
dvcooke: The problem is, we are certain. This article is malarky. Most people who belong to the AMS aren't climatologists and don't write peer reviewed papers on climatology. And of the few who belong more »
Posted 12/04/2013 06:09:18 EST
Way to distort the facts, Jacoby. The AMS itself has publicly admonished people like you for misrepresenting this particular survey of its members and adds that as an organization is backs the scienti more »
Posted 11/01/2013 10:52:22 EDT
Boston is in the middle of a relatively amazing locally grown restaurant boom with all kinds of amazing food, why would we want some disney-ized version of Italy in the middle of our cultural center? more »
Posted 08/01/2013 10:58:32 EDT
Transportation includes roads and bridges too.more »
Posted 07/31/2013 01:43:41 EDT
To add to ATaylor85 We can sell Iggy, we can't sell Middlebrooks. I am sure if we could have gotten Peavy for Middlebrooks, it would have been that way. We needed a pitcher, we had options at SS, and more »
Posted 07/31/2013 10:12:12 EDT
At the end of the day, we are stuck with Drew and we needed a starting pitcher more than we needed a 3rd shortstop. I hate to see Iggy go, but we have future depth at the left side of the infield and more »
Posted 07/11/2013 09:16:15 EDT
I hardly consider the best bond rating the state has ever had, an economy ahead of most other states, more construction per capita than the rest of the country http://www.forbes.com/sites/morganbrenna more »
Posted 04/12/2013 01:49:50 EDT
So its ok then, for a developer to hold land hostage for more money? Should I buy a property, level the existing house, and force the city to give me money to build a new one? The truth of the matter more »
Posted 04/12/2013 01:19:49 EDT
If you don't like living in a city, there are suburbs close by.more »
Posted 04/12/2013 01:14:24 EDT
Tony, the CEO of Vornada publicly stated that he was neglecting the site to make the city give him more money to build.more »
Posted 04/01/2013 05:39:52 EDT
Well, I set the bar at "being likeable". So any win is just extra.more »
Posted 03/06/2013 02:44:26 EST
Sugarloaf is over 1000 acres, and a bunch of it is un-groomed wooded skiing. Go the wrong way out there and you could easily get lost, and it is really hard to trek it out there where every step you t more »
Posted 02/01/2013 01:56:30 EST
One of the lowest unemployment rates in the country, the highest bond rating the state has ever had, Boston is in the midst of the biggest building boom its ever seen, no more Romney structural defici more »
Posted 01/22/2013 09:22:38 EST
Yeah, let's just disregard that Boston has more venture capital into start-ups and more tech innovation than anywhere else in the country and say that nothing is made here anymore. Letting our transpo more »
Posted 03/30/2012 09:29:10 EDT
BillSaysVoteLiberalsOutNow being the gracious philanthropist that he is, has volunteered, to begin paying for everyone's emergency room visits if they do not have health insurance. What a great guy! more »
Posted 03/27/2012 10:20:21 EDT
Innocentiousxii If you choice not to buy healthcare insurance, you should refuse to use it in an emergency and stick the rest of us with the bill. The problem with health insurance is the system is se more »
Posted 01/19/2012 10:30:41 EST
joebags12 Not true the unemployment rate is based on a monthly survey of households and has nothing to do with whether or not your are collecting unemployment. more »
Posted 01/19/2012 10:21:08 EST
November 6, So you are saying, that all Republican administrations have a 67% of labor force participation and all democratic admins have 64%? I wonder what the labor force participation was under Hoo more »
Posted 01/19/2012 09:59:13 EST
The fact I was emphasizing is that a 6.8% unemployment rate under a democratic administration is the same as one under a republican administration. Secondly, losing jobs does suck still and there is s more »