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By /index.php?/user/4-hugo-holbling/">Paul Newall (2004)
In this section of our series we'll consider epistemology, starting with an outline of what we mean by the term and moving on to look at some of the ideas proposed to answer the questions that arise in this area of philosophy. There has been much recent work in the subject so we'll have a lot to cover.
What is epistemology?
The word itself derives from the Greek epistéme ("knowledge" or "science") and logos ("speech" or "discourse"). In English, then, we render it as the theory of knowledge, concerned with the nature, sources and scope of knowledge. Interestingly enough (or not, as the case may be), in both French and Italian epistémologie and epistemologia respectively actually mean the philosophy of science, but we'll concern ourselves here with the general subject of ertkenntnistherorie and move on to scientific epistemology later; not so far down the line, though, as to disappoint those readers looking to jump on your humble narrator if he should mention Feyerabend.
Epistemology, then, is concerned with the following:
- The nature of knowledge: what is knowledge? What do we mean when we say that we know something?
- The sources of knowledge: where do we get knowledge from? How do we know if it's reliable? When are we justified in saying we know something?
- The scope of knowledge: what are the limits of knowledge? Are there any in the first place?
We'll look at each of these in turn and try to get a grip on them via the efforts of philosophers or the past and present. First, though, we'll take a glance at some historical developments that led to these problems in the first place.
The beginnings of epistemology
The early Greeks were studying and trying to determine the properties of reality. They were initially, generally speaking, quite sure of themselves and pronounced in one way or another on its nature. Heraclitus, for example, thought that change was constant; Parmenides, on the other hand, allowed that reality could not change. His argument ran that if Being were to change, it could only become not-Being, which is absurd. Such speculations involved a certainty as to what could or couldn't be said about reality that led others to questions whether we can be so sure of ourselves to make such declarations, hence leading to the birth of skepticism with the Sophists. However, Socrates, Plato and Aristotle still thought that the mind could reach truth and certitude but they considered instead the conditions under which we can say something is valid. Plato thought that knowledge was the attempt to get at universal ideas or forms, and, while Aristotle placed more emphasis on logical and empirical ways of so doing, he still accepted the basic idea that universal principles were to be sought.
It was recognised early that our senses are sometimes unreliable: for example, most of us have experienced the strange phenomenon of seeing someone far away who looks just like a friend but upon closer inspection proves to be a stranger. Some thinkers nevertheless supposed that we could arrive at knowledge by using our intellect to go beyond the information given by our senses and arrive at general or universal notions and ideas. The question then was what we could say about these universals; do they exist, or are they just a product of our thinking? This led to a great deal of controversy during the Middle Ages between the realists, who thought that these universals existed independently of whether anyone was around to think about them, and the nominalists who held that they did not. (Like most philosophical disputes, the matter was actually not so clear-cut.) Another question brought up by the fallibility of our senses is to wonder why we nevertheless arrive at understandings that seem to work.
Most people have heard of Descartes and his famous cogito, ergo sum. His method was to try to doubt everything and see what remained standing, believing this would lead to ideas that were certain. The empiricists thought that knowledge could only be gained from experience; the rationalists considered instead that reason could reveal it to us. These two give us the oft-heard phrases a posteriori, meaning "after the fact", and a priori, meaning "before the fact". Of course, it seems strange to insist that we choose one or the other.
Partly in response to Hume (whom we'll consider later), Kant proposed to provide a synthesis of these two and proposed the following categories for what we could find in the world: phenomena, or things as they appear to us; and noumena, or things as they are in themselves. He suggested that we could have knowledge of the former, but not the latter. Of course, it could be that the two are not so far apart—close enough for government work—and that this explains why our senses still give us useful information. With Kant we reach some of the modern problems that are still vexing epistemologists today, but before moving on to the specific areas we'll lastly consider the pragmatism of recent years.
Pragmatism is this context may be explained as considering something knowledge if it is useful to some end. The attendant questions of whether an idea is true or gets at reality are sometimes considered meaningless or at least not important; what matters is that a given model helps us to solve problems. Does it matter where we get our knowledge from if it works? This trend has led to some interesting epistemological avenues of investigation that we'll consider later on.
The nature of knowledge
The first thing we need to consider is the question of what knowledge is. A popular classical account held that knowledge is justified true belief (JTB): we say we know x if, and only if,
- x is true (1);
- We believe that x (2);
- We are justified in believing that x (3).
Let's take a specific example: suppose we want to say that we know it's snowing outside. According to this account of knowledge, to know that it's snowing we must have:
- It's true that it's snowing outside (1);
- We believe that it's snowing (2);
- We're justified in believing that it's snowing (3).
In the first case, it could be the case that it is snowing; in the second, we need only believe it; and in the third, we could be justified in so believing because we can see the snow falling and children are praying (religious or not) that school will be cancelled. This seems straightforward enough.
Unfortunately a paper by Edmund Gettier pulled the rug out from under this conception. He suggested that we could infer a true circumstance from a false one and then find (2) and (3) satisfied. In that case, we would've made our way to knowledge from a false claim, making the road to this truth something of a fluke. This would be a strange kind of knowledge.
Looking at our example, then, it could be that we say "the thermostat went up, so it must be snowing". In fact, it may have been that the temperature didn't change and we in fact imagined it; then we would've arrived at justified true belief that couldn't be considered knowledge. The so-called "Gettier Problem" frustrated attempts to counter it and many epistemologists gave up on this account of knowledge.
Sources of knowledge
Let us consider, then, some other ways of arriving at knowledge. We could use our senses, our memory, testimony or reasoning. However, any or all of these could be flawed, so there are several theories for how we use them to get at knowledge.
One alternative to the JTB account is reliabilism, in which we say that we are justified in believing something if, and only if, we arrived at it via a reliable cognitive process. For example, in the past our senses have been very reliable (barring the few exceptions we touched on before), so we may be justified in saying "I know there's a computer in front of me". The difference between this account and JTB is the removal of condition (3). Unfortunately the Gettier problem is a difficulty here too and there is the issue of what makes a process reliable in the first place.
One way of explaining where we get our knowledge from is to start with certain ideas or statements as our foundations and build on them, which is called foundationalism. This is much the same way as we can proceed in mathematics—starting with some axioms and building up a system based on what we can get from them. An obvious question to ask, of course, is where we get our foundations from in the first place: are they justified? Some thinkers propose that the choice of such foundational concepts doesn't need to be explained because they're so obvious; perhaps denying them makes no sense at all, for instance, like questioning if the universe really exists. In more recent times some philosophers have called such fundamental assumptions properly basic, meaning that they require no justification at all and can be held by any reasonable person without argument. The trouble then, though, is debating which ideas can be so called.
Some people don't think there are any foundational beliefs; instead, they think that our ideas hang together (or cohere, hence the name) and support each other, like bricks in a building. In that case, for example, we might reject the claim "Hugo is interesting" because it doesn't fit with all we already know about how dull he is; on the other hand, if someone said "Hugo is as mad as a clown's trousers" we might be inclined to accept it because we already have a long list of instances that have given an inkling of that theory.
The difficulties with coherentism are several: firstly, how do we know which ideas a new one has to agree with? Secondly, how do we tell the difference between a true idea and a false one, given that the latter may still agree with a lot of what we already think we know? Lastly, it seems that some of our thinking is more certain than the rest and therefore has greater importance, like the foundations in the brick building; can we account for this feeling?
As we noted above, empiricism proposes that our knowledge comes from experience. One of the attractions of this idea is that we might be able to avoid false superstitions with no basis in the world, but there are problems all the same. Many people—not just philosophers—have wondered how logic, mathematics or even ethics could be based on experience: isn't twice two four whether our earth exists or not? If so, how can we account for these (and other) areas from experience alone? On the other hand, we do seem to take a lot of our ideas from our experiences in the first place and when we come on to consider scientific epistemology later we'll see that empiricism has a large part to play with some further (theoretical) difficulties as well.
On the other side of the coin, we have the notion that much of our knowledge comes from reason, or the act of reasoning. In particular, we might be looking for knowledge that must hold, irrespective of circumstances, like mathematics or logic (again). The overuse of reasoning, though, can lead to being accused of piloting an armchair; no matter how well you can fly it, you won't leave the lounge and see what the world outside can tell you. It makes sense to think that empiricism and rationalism can tell us a good deal together.
In epistemology, naturalism refers to the idea that knowledge can be studied as a science and involves a relationship between sense inputs and cognitive (or mental) outputs. In that case, psychology, sociology and biology can tells us a lot about how we come to our beliefs and further investigation may show how our experiences influence what we end up thinking. We can also apply evolutionary ideas to our questions above.
There are more possibilities to consider here, but they make sense best in a specifically scientific context. To that end, we'll save them for the later discussion.
The scope of knowledge
Perhaps the many and varied difficulties we have seen so far could lead to the suggestion that no knowledge at all is possible, or that at the very least it's a tricky business? Can we know anything for sure?
Some thinkers have suggested that no matter how hard we try or how successful our efforts, there always remains the possibility of error. Even when we feel absolutely sure of something, we could still be wrong. Fallibilism is the idea that all knowledge is provisional and could have to be revised at any instant. Essentially, then, it involves the notion that perfect certainty is impossible.
Being traced back to the Greeks (again), skepticism has a long history. We've seen that the conditions required for knowledge are strict and perhaps they may never be satisfied. Some skeptics take this "alas, it doesn't seem that it can be done" attitude, while others are quite sure that knowledge is impossible. (Another usage of the term refers to withholding judgement.) Generally speaking, fallibilism can lead to skepticism.
An argument heard often against skepticism is given by the question "how do you know that nothing can be known?" The implication here is that the skeptic contradicts him- or herself, knowingly (pun intended) or otherwise. In fact, the skeptic can get around this using an interesting idea from Bertrand Russell, wherein the claim "nothing can be known" is rewritten as, for example, "there is no x such that x matches the description of knowledge". This means that the skeptical challenge is a powerful one but the impossibility of certain knowledge may only mean that we have to be satisfied with what we can get.
As noted, we'll move on to study some of these notions in more depth when we consider scientific epistemology.
Some common topics
We'll finish this discussion by looking at a few subjects that come up frequently and investigate them a little.
The tree in the woods
Many of us have heard the question "if a tree falls in the woods and no-one is there, does it make a sound?" (Indeed, Bart Simpson employed it to his benefit while playing golf.) This conundrum here is based on the idea of verificationism: a claim is justified only if it can be verified in some way. In the case of our tree, then, we seem to know from past experience that falling trees make a noise; however, if there's no-one there to hear it, it can't be verified—hence the confusion. In fact, if we leave a tape recorder behind we can soon answer the question.
The problem can be extended by disallowing any such monitoring device but this shows—quite clearly—that the epistemological ideas we adopt influence what we can say.
In his writings, Hume (amongst other things) expressed what is now called the problem of induction: we ask whether a finite number of particular cases can ever justify a general conclusion. For example, suppose that we visit a farming district and see very many sheep that are all white. Can we then assert from the hundreds of sheep we saw that all sheep are white? It turns out that we would be wrong to do so, or else there'd be no nursery rhyme. How many white sheep would we need to see before we can justify saying that all sheep are white, though? To look at this further, let's lay out the information we have in a logical form using what we learned in the last article:
- Premise 1: The first sheep was white.
- P2: The second sheep was white.
- ...
- P501: The five hundredth and first sheep was white. (And so on.)
- Conclusion: All sheep are white.
The problem is that none of the premises contain the conclusion and all of them are moreover the same in form, so we're relying on a kind of brute force of numbers. Suppose we saw another thousand sheep, all of which were also white. Are we justified then? Again, apparently we aren't because in fact some sheep aren't white? Is there any way around this difficulty?
One thing we can do is recast the problem: instead of asking when we're justified in saying that all sheep are white, we can wonder instead when it would be reasonable to assume it. In this light, the matter takes on a much different hue. If we see but one white sheep, it seems unreasonable to insist that all sheep are white. However, once we've seen several hundred of the walking sweaters we may be reasonable in supposing that they all are. The subsequent finding that some sheep are black doesn't change the fact that we were justified in supposing them to be white.
In recent times, Goodman has posed what is called the "new riddle of induction". Rather than using his example, let's stay with the sheep and reconsider what we have. Our observations of hundreds of white sheep has led us to propose the theory that all sheep are white. Suppose now that we offer another theory: all sheep until some time T in the future will be white, but the next one will be purple. The evidence we have to date supports our theory, but it also fits this new (but silly-sounding) theory too. How do we decide which is the more reasonable, given that both are equally well grounded? Moreover, we could create plenty of other theories of the same form, involving sheep of all the colours of the rainbow and more besides. We can't say that we have to go with the white theory because we've only seen white so far because that is assuming what is to be proven; i.e. that we expect to see new sheep that are also white. This interesting and perplexing problem is notoriously difficult to escape. In scientific terms it's called the underdetermination of theories and we'll see it again when we come on to scientific epistemology and the philosophy of science. Look for these topics next. Later in our series we'll return to epistemology again for a further discussion.
Dialogue the Third
The Scene: Our intrepid philosophical adventurers have moved on to a public house of ill repute called The Drunken Bishop, having acquired its moniker following an incident involving an atheist in fancy dress who, unable to hold his liquor, passed out while the owner was discussing a change of image for the establishment. A hastily painted picture of the unfortunate fellow adorns the sign outside. Our friends are, as if by coincidence, discussing Hume.
Steven: So tell me about this so-called problem that we're all supposed to be worried about. I read about it in one of these "science is just another tool" polemics. (He is drinking a real ale.)
Anna: What did it say?
Steven: The gist of it, my dear, is that those who don't think we can justify a claim that's been found to hold time and time again are not so full of themselves as to test it by throwing themselves out of a window instead of using the lift.
(Anna looks to Trystyn, who is himself counting the number of occasions that the phrase "you know?" comes up in the conversation of the couple on the next table.)
Trystyn: If I had a pound for every time I heard this you'd still be buying the drinks but I'd have a warmer coat.
Steven: If you want another you can tell me where I'm missing the point. Why are philosophers so poor anyway? Your talents are under-appreciated, no doubt.
Anna: Not by her, apparently. (She nods in the direction of a girl who is trying to get Trystyn's attention.)
Steven: (Smartening himself up...) Be quick, Socrates, before I make my move.
Trystyn: Okay, Don Juan. The general point we want to make is that on previous experimenting we've found that throwing something out of a window has resulted in it falling to the ground. If it was a grand piano, we of course had comedy potential below, especially if we had an anvil to follow it. Even more generally, we posit the existence of a force—gravity—that explains why it should happen that way. In particular, we noted that unfortunate or deluded pseudo-supermen who opted to fly downstairs also failed to fight crime another day.
(He pauses to drink some of the red wine he is sharing with Anna.)
We want to conclude from this finite number of specific cases that throwing ourselves out of a window is not such a good idea, the more so if we have business to attend to at ground level.
Steven: Where's the problem, then? (He is looking at the girl, who is still looking at Trystyn, who is looking at his wine while Anna alternated between glaring at him and the girl.) The moral of the story is: don't throw yourself out the damned window.
Anna: I think the point is that no number of cases is enough to justify the inference...
Steven: So if I launch myself from my cousin's slide head-first into the garden each day for a year and twice on Sundays, you'll say I can't justify my cousin supposing I'm an idiot?
Trystyn: (Smiling) You must know I'll disagree with you whatever you say, but at least this time we have an interesting point to draw out.
Steven: ... that my four-year old cousin is smarter than all of us, you mean?
Trystyn: You may be right. Okay—here we go:
(He clears his throat in dramatic fashion. Anna is glaring at the girl now and the latter has caught on.) Try to imagine a situation in which we throw ourselves out of the window and in fact don't fall; perhaps we fly all the way to Krypton instead. Ask yourself if there's anything that smacks of the impossible about the idea of it. You can't really refer to gravity making the suggestion ridiculous because we could ask the same thing: what, before the fact, is so impossible about the idea that gravity might not apply at some particular time?
The obvious response, of course, is to say "well, it always has; why should today be any different?" Even so, that hasn't answered the point at all: how are we to go from the fact that everyone to so far don the red cape has failed to the assertion that everyone must do so, given that the idea doesn't seem impossible to conceive?
Now take the fellow not bothered by such matters who challenges the philosopher to jump. In the first place, the philosopher who takes the bet is probably doing the gene pool a favour, but suppose that he does indeed dent the pavement—what then? What has the other fellow shown? That the trainee Reeve has to fall? No, since we already noted that the divers of the past weren't enough for that; all he has is one more case to add to the stockpile that wasn't enough to begin with regardless of how many unfortunate people litter the street below. So by demanding that the consistent philosopher jumps if he doubts the inductive arguments that Hume wrote of he in fact shows only two things: one, that he didn't understand the problem at all; and two, that there are some dumb and flightless philosophers in our world.
Steven: I see your point, Lex, but what kind of idiot really worries about this kind of thing? Aside from philosopher superheroes, I mean. (Anna is struggling to pay attention now.)
Trystyn: That's a good point, and one that's been made before. Sure, we can't justify an assertion about always falling, but who's going to bet against it? It seems unreasonable to assume otherwise, so Hume's problem is not something to lose sleep over.
Steven: Right. (He begins to focus his attention on the girl again.)
Trystyn: Not so fast, Errol. Suppose I offer a theory that everyone will fall until tomorrow at noon when the bastard son of superman flies off into the sunset. You, on the contrary, say everyone will fall. Which is the more reasonable theory? Unfortunately for both of us, all the facts collected to date about plummeting people supports both theories equally well. Yours may seem more reasonable but the evidence collected applies to both our ideas just the same. That, my friend, is a far more difficult problem, but not as important as pretty girls, I'll wager. (He looks at Anna but she doesn't notice.)
Anna: If you'll excuse me for a moment, I'm must have a word with her... (She leaves in the direction of the girl.)
Steven: I think she likes you, you know. (He winks.)
Trystyn: I think I'm thirsty, Cilla.
Curtain. Fin.


text:
I can see that a device has less than 5% remaining of space. But the message says '(central server)'.
This is not a server, is a PC (windows xp).
Why appears as '(central server)'?
This topic was created during version 7.0.
The latest version is 7.5.00101.
3 Replies
Sep 3, 2013 at 9:18 UTC
Keep IT Simple Technology Group is an IT service provider.
It says central server because the client computer is scanned by the local server, and it is the central server who initiated the alert
Sep 5, 2013 at 7:21 UTC
Excuseme I do not understand: what is the difference between local server and central server?
Sep 5, 2013 at 8:28 UTC
Keep IT Simple Technology Group is an IT service provider.
Local Server is the host name that went offline. Central Server is Spiceworks server that triggered the alert.
This discussion has been inactive for over a year.
You may get a better answer to your question by starting a new discussion.

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Good night,
I have a question about a training template for fighters. I have categorized some exercises in four groups: 1) strength (back squat, bb bench press, bent-over row), 2) explosion (jump squat, hip thrust, thruster), 3) assistance (romanian deadlift, DB press, facepull), and 4) stabilization (overhead squat, ab-wheel, lunges).
I can train only 3x/week.
My question is: what template should I use?
Option 1) push day (strength + stabilization + assistance + explosion. *not in that order), pull day (strength + stabilization + assistance + explosion), legs day (...).
Option 2) strength + assistance day (push, pull, legs), stabilization day (push, pull, legs), explosion day (push, pull, legs)
Why not do a total body program combing all aspects from your list? Start with some explosive work (jumps, throws, O-lifts, etc... ( then move onto your strength work (squats, bench, weighted chins/pullups, etc...), then assistance work focusing on something other than your main lift of that day (on your heavy squat day you'd do higher rep db benching, on bench day you'd do lunges, etc...) then finish off with rehab, prehab and stability work (pushups, face pulls, ytwl's, etc...). You could set up your strength work in a 5/3/1 or RPE format and avoid failure, keep your assistance work a little reppy to build some muscles and make the rehab, prehab and stability work focused on weaknesses and keeping your joints/tendons happy.
There is a combat sub-forum where some pretty knowledgeable people post. Many of them don't spend much time in other sections of this site, so they might not find your question over hear.
If you threw this up over there you might get some more targeted responses from people with more sport specific backgrounds. If you can include a bit more info about what your actual fight training and conditioning schedule looks like, what your goals are, your current height, weight, age, time in the game etc, you will get even better advice.
Good point. I meant to ask what the op's discipline is as well.
Hi Batman730,I posted in the conditioning forum because my question is about conditioning for a martial art, not a martial art itself. But I was in doubt about in which forum I should have posted.How do I move my question to the combat forum?
Answering your question, I practice kung-fu (northern shaolin).
I am 27 yo, 5'10" and 180lb.
My lifts are:Squat - 220lb (5 reps)Deadlift - 212lb (5 reps) (my deadlift sucks)Bench press - 212lb (5 reps)OHP - 146 (5 reps)Bentover row - 154 (5 reps)
I'm in a 12-week cycle Madcow 5x5 and, before that, I was doing a WS4SB template.I also tried 5/3/1 for 8 weeks, but I had shoulder lesion.
My objective is become faster and stronger (speed is more important than strength). Also, I don't wanna any weight gain, but gain 7lbs of lean mass and lose 7lbs of fat would be great.
I go to the gym at monday, wednesday and friday, and practice kung-fu tuesday and thursday. I started lifting in 2010.Thanks
WhiteFlash, thanks for your answer. What is RPE?I will make a template and post it here, so people can comment.Thanks
WhiteFlash, thanks for your answer. What is RPE?I will make a template and post it here, so people can comment and give advice.Thanks.
I don't now how you would get a thread moved. You could start a new thread over in Combat, or ask the Mods to move this one. Either way, before I suggest you take a moment and use the search function to review some of the many discussions that have been had over there regarding lifting/conditioning for MA/combat sports. Some great stuff has already been said on the topic. Forgive my ignorance, but does your style have a significant element of full speed competition/free sparring?
I couldn't help but notice that right now you are lifting more than often than you are doing kung-fu. Assuming you primarily want to get better at kung-fu, this seems bassackwards to me. Speed gains in striking are primarily a function of improved technique, relaxation, economy of motion etc and less a function of adding 30lbs to your bench. I'm not sure how advanced you are in your MA practice, but it seems like you would be better served by more time in the kwoon or doing shadow boxing, bag work, hand speed drills etc on your own than you would by spending more time under the bar. Not saying don't lift, just saying if you are lifting for MA, you should be doing much more MA than lifting.
I also notice that you don't specifically mention that you are doing any conditioning other than whatever you get in class (I know some WS4SB templates have plenty of conditioning included in the but others do not). If you were training more than twice a week that would be one thing, but as it stands I would say that this is also a mistake. Fight sports are obviously extremely physically demanding. There is much debate as to how to best condition for them i.e. HIIT, circuits, roadwork, or just lots of practice (again, see the search function) but little argument as to the importance of conditioning.
Lastly, weight gain/loss will be primarily a function of what you do in the kitchen as opposed to what you do in the gym. Unless you are looking to manage your weight for weight classes, I would focus on skills/performance and getting enough food to allow for quality training and recovery and let your weight regulate itself (within reason).
Of course, if you are lifting because you like lifting and getting stronger and you're MA practice is more just something else you enjoy doing for fun rather than something you want to be seriously competitive at, that changes everything...
Yes, we have free sparring. There are also some kung-fu competitions (including fights), but my primary goal isn`t compete.
I know that I am going to the gym more often than going to the kung-fu academy, but that is because my schedule. My kung-fu academy opens from 5pm to 23pm and my gym opens from 5am to 22pm. All my mornings are free (I work from 11am to 7pm), so I can go to the gym 3x/week without problems. But my nights are already full, and I only have those 2 days to go to the kung-fu academy. I also practice kung-fu at home in the weekends.
I dont think that I need more conditioning, because our fights at the academy dont last more than 1 or 2 minutes (we try to strike some points of the opponent. It is a sequence of attacks and counter attacks until one hit an important point of the other. I don`t know if I made myself clear in this; I am brazilian, and writing in english is not very usual for me). If I was a competidor, I would focus more on conditioning, but that is not the case.
t think that I need more conditioning, because our fights at the academy don
I like the idea of letting my weight regulate itself. Weight is not my primary goal, anyway.My primary goal is become better at kung-fu (I won`t compete, but I like to fight at the academy and I like to be always "prepared" in case of need), but I really enjoy lifting too.
I will look for other topics about this in the combat forum.
Thank you!
No worries bud. Here's an article on RPE training-
If you are short on time check out this article, "the rule of 10" by Tsatsouline is a great approach.
Would do Deadlifts/Zercher Squats, Clean and presses and PRows/Chinups on this programm.
I'd also recommend including Kettlebell/Dumbell Snatches for conditioning.The Snap in this movement is somewhat related to the one in punching. Other great choices for conditioning include pushing a prowler, dragging a sled or Strongman Stuff like Farmers Walks.
I like this and it's not dissimilar to some of my own training - http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/fighting_at_forty
At present, 10 weeks out from a comp, this is what my own training looks like. Perhaps it'll give you some ideas?
Monday Lift Power Clean 5 x 5, Trapbar Deadlift (5/3/1 reps & sets), DB snatch 5 x 5, ab wheelTuesday Either BJJ/MMA 2-3 hrs or conditioning 'circuits'Weds Muay Thai bagwork/Bas Rutten workoutThurs OffFriday Either wrestling/BJJ 2.5 hrs or Lift - Trapbar deads (light weight x high reps), swissbar bench (5/3/1 reps & sets) DB rows (heavy x high reps)Swissbar bench (light weight x high reps)Saturday Lifting if I don't do it Friday or offSunday Sled sprints/distance or bagwork. Off if I do something Saturday
Quite often I'll throw in farmers walk finishers or a stone carry. I always warm up with shadow boxing, band stretching and DB swings.
This has got me in to reasonable 'fighting' shape able to spar MMA & Kickboxing for up to 6 x 2mins and to fight competitively for 3 min rounds.
The sparring is fantastic specific conditioning though, more tiring than anything else.
Hope this is of some use...
Good Luck!
Honestly, from what I know about Shaolin Kung Fu you would be better off performing either gymnastics style exercises (which will develop body control, flexibility, coordination, strength at poor leverage positions, and explosiveness at the more advanced levels better than traditional resistance training exercises), and/or Olympic Style weightlifting (which will develop power/explosiveness, flexibility, total body tension, and coordination better than traditional resistance training).
I say this because your style is more focused on acrobatic style movements (from what I've seen of Northern Shaolin anyhow) than combative effectiveness. So, even though something like strongman style training might benefit a fighter and somewhat mimic the type of strength that they will need to perform in their chosen discipline (combat), it's not going to transfer as well to your style.
I'm not saying that you can't get some benefit from traditional resistance training, you will. In fact you will probably gain some benefit from any kind of resistance training (bodybuilding, powerlifting, Olympic lifting, strongman, gymnastics, partner resisted training, even dynamic tension will probably benefit you to some extent), so if you've got your heart set on traditional resistance training then go for it.
Like others have said though, increases in speed occur just as much due to improved neuromuscular control/skill (in terms of punching that means maximally contracting the agonistic muscles while simultaneously turning off the antagonistic muscles and then reversing the action. So, you really need to put in more time in the skill department if you truly want to get to where you want to be. There are also different types of speed, and while actual hand speed can be beneficial, it's usually not the most important type of speed in terms of effectiveness of a punch, and they won't be improved much (if at all) by any type of resistance training.


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Ford, GM on Quality: We Get It
There's a consistent reverberation here from Ford and GM that they finally get it. It started in Detroit, and the two big domestic auto makers are beating the horse to death in Chicago: We are making better cars. "More products that people want," is Ford's refrain, echoed multiple times today by both Mark Fields, Ford's […]
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Whole Foods vs. Trader Joe's: A price comparison of popular grocery items
Updated 6:18 pm, Wednesday, August 26, 2015
Cooking nightly dinners for a family of five and an ever-changing cast of visiting cousins and friends, I often find myself at the grocery store.
I live within walking distance of two Whole Foods in San Francisco, and, out of convenience, I most frequently shop at this store known for its high prices and beautiful produce.
Despite this chain's reputation for using up a whole paycheck, I've learned to keep my bills low by mainly buying produce on sale and the stores' more affordable 365 Everyday Value house brand.
Yet still, whenever I can find the time, I drive to Trader Joe's, where the prices always seem to be lower than Whole Foods. A $100 bill buys maybe one or two bags of groceries at Whole Foods and three or four at Trader Joe's.
But just how different are the prices at these two popular Bay Area grocery stores? I spent Monday afternoon browsing the aisles at both stores, noting the prices of popular items that were exactly the same or similar.
Above you'll find the results of my research with a gallery highlighting the price of staples at Whole Foods (pictured left) and Trader Joe's (pictured right) in San Francisco's SOMA. You'll see that a handful of products, such as Hell or High Watermelon beer and Clif Bars, cost exactly the same at both. But in general, Whole Foods is almost always more expensive, sometimes because the product is of a high-quality or carries Non-GMO Project verification and sometimes for no apparent reason. The only instance above where Whole Foods comes out lower is with a bag of frozen organic peas.
The price disparities vary from several cents to a couple dollars and when you add up all 30 grocery items above, Whole Foods cost $133.18 and Trader Joe's 109.27— that's a difference of $23.91. This isn't a lot but keep in mind the comparison above focuses on staple items. I think Whole Foods becomes even more expensive when you purchase the high-priced specialty items that Trader Joe's doesn't stock on its shelves. It's the $50 face cream, the $30 raw almond butter and the $8 coconut water that make a Whole Foods grocery bill shockingly high.
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Bottom line: At Trader Joe's everything is affordable while Whole Foods has some fair prices if you stick with the basics, but your wallet will shrivel if you want to put Himalayan yellow raisins on your oatmeal (I bought these once without noticing the price and later looked at my receipt to realize they cost $16. Ouch!)
I plan to continue this project of comparing grocery items. Which stores would you like me to compare next? Costco? Safeway? Share your thoughts and ideas below and we'll continue the conversation.


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Family Readiness Home Newcomers Families of Soldiers in Training Deployment Get Connected! Support Page Ft Leonard Wood Homepage
It's never too early to start planning your move. Everything that you need is right here at your fingertips. Not sure where to start? Use our downloadable PCS Checklist to help you with your planning.
Request a Unit Sponsor u Installation Map u Phone Book u Community Resource Guide
u"The Guidon" Newcomer's Guide
Having trouble dialing a number directly? Try calling 573-596-0131 then when prompted, enter the last 5 digits of the number that you are trying to call.
Fort Leonard Wood is located in Pulaski County, Missouri
If you are coming from an overseas assignment and need to set-up a post office box before you arrive, check out the US Postal Service's PO BOX set-up link.
During the PCS season Fort Leonard Wood Army Lodging is often fully booked. If you have reservations please make sure you keep your confirmation number with you, this is your proof of reservation, without it your room may be assigned to someone else.
The phone number for Post Lodging (IHG Army Hotels) is 573-596-0665. You can also make your reservations online.
No room at Lodging? Here is a list of hotels in the area. Remember your statement of non-availability at the Army Lodging.
Quick Links:
~ Housing On-post
Phone: 573-596-0984/DSN 581-0984
GLWACH OBGYN Page
CYS Registration Packet (Infant-5th Grade)
CYS Registration Packet (6th Grade - High School)
CYS Website Link (Registration Packets, Youth Center Info, SKIES Classes can all be found here)
Enrollment Information and Forms
New student and Family Information
Due to a lack of emergency care available at the post veterinarian facility, consider getting your pets wellness checks done at a local vet clinic, off-post just in case they need to be seen for after hours for emergency care. Your pet must be a registered patient at the local vet clinic if they have an emergency.
General Leonard Wood Army Community Hospital
Better Opportunities for Single Soldiers
If acquiring Missouri License plates, you will need to provide a Missouri State Vehicle Inspection and proof of insurance. If you have owned your vehicle for more than 90 days and have already paid sales tax, you will pat $8.50 for a title fee, $2.50 for an agency fee pus a license plate fee that depends on the make and model of vehicle.
~ Need a job? Check out this resource from the 1st EN Brigade
Tips on Finding a Job as a Military Spouse
Welcome to Fort Leonard Wood
"Overview of Installation Resources and Services"
What to expect as Training Cadre
"An introduction to the IMT environment"
Additional resources that may be helpful:
* Remember to visit our Army Community Service Office located in building 486.
The Relocation Office can provide you with a welcome packet and information about the monthly newcomer briefing and information fair. You can even request a bus tour of the Installation. Find out more by calling 573-596-0212.
* Another great place to visit is our local chambers of commerce, we have two in Pulaski County. The St. Robert and Waynesville Chambers of Commerce can offer you area information and even welcome packets.
Unit Family Readiness Websites:
3rd Chemical Brigade: 1-48 IN BN; 2-10 IN BN; , 3-10 IN BN; 58 TC; 84 CM BN
1st Engineer Brigade: 31 EN BN; 35 EN BN; 169 EN BN; 554 EN BN
14th MP Brigade: 701st MP BN; 787th MP BN; 795th MP BN
NCO Academy Cadre (coming soon)
4th MEB; 92nd MP BN; 94th MP BN; 193rd BSB; 5th EN BN
Missouri Weather:
What YOU need to know
~ "Tornado season" generally is in the spring when tornadoes are more prevalent from April through July, with May and June being the peak months. But like thunderstorms, tornadoes can form any time of the year. Fort Leonard Wood has taken many precautions to ensure the safety of those who live and work on post. Get to know the "Giant Voice" siren system which is tested regularly. TAKE THE SIREN SERIOUSLY AND FOLLOW THE INSTRUCTIONS GIVEN!
~ SNOW & ICE: Get the latest Fort Leonard Wood alerts and road conditions at www.wood.army.mil/snair/snair.pdf * Don't wait until the morning of a snowstorm! *
* Add 573-563-4141 to your phone for post/base weather updates and road conditions.
* Add 1-888 ASK MODOT (1-888 275 6636) for Missouri road conditions.
Get more Fort Leonard Wood weather information from extreme heat, cold temperatures and flooding from our emergency operation command (EOC) page.
Fort Leonard Wood Family Readiness Office and Yellow Ribbon Room
Last updated: 10/17/2012


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Rodrigo Y Gabriela are a pair of Mexican guitarists who have been playing and recording their own original take on nuevo-flamenco, rumba, and acoustic guitar music for nearly two decades, touring the world and playing for heads of state in the process.
While the pair flirt with many Spanish and Latin guitar styles, the duo of Rodrigo Sanchez and Gabriela Quinetero deny affiliation with any one genre, having developed a sound all their own that is influenced by several traditional styles along with healthy doses of modern rock and heavy metal.
9 Dead Alive is the fifth studio album by Rod and Gab, but the first album written and recorded after the romantic break-up of the band's two members, which, according to both parties, has greatly improved their professional and artistic rapport—their mutual passion for music remains fully intact, as is demonstrated throughout the record.
This new era for the band marks a shift from the more Latin-centric sound of their previous works towards what could be classified as acoustic rock (picture a straight-faced Tenacious D without the whimsical singing of Jack Black). The album is comprised of nine instrumental acoustic duets, each dedicated to the living memory of a deceased individual of persisting historic significance, hence the title.
A great deal of tonal ground is covered, bringing to mind at moments Jonny Greenwood's somber, off-kilter progressions , and at others, James Hetfield's aggressive attack and rude riffage, all filtered through the post-flamenco guitar style original to the duo. It'd be very easy to imagine Thom Yorke cooing and crying over the beautifully desolate "Megalopolis", just as the headstrong rhythms on "Torito" wouldn't sound out of place on a track off "Master of Puppets". It is impressive to hear the band demonstrate the diversity of their unique style and the influences that created it.
The conceptual themes of the album can be traced through a song's mood versus the individual, or in the special case of the track "Torito", the vague concept to which it is dedicated. "Torito", to use as example, is dedicated to nature and animals. The track's tone is ambiguous, yet majestic, and its riffs are wild and unyielding but never particularly dissonant or "mean spirited", while at the same time retaining an unmistakable metallic edge.
The track that follows, "Sunday Neurosis", is dedicated to Dr. Viktor Frankl, an Austrian-Jewish neurologist and psychiatrist who survived the Holocaust who used his horrific experience to inspire the foundations for logotherapy, a form of therapeutic existential analysis he would later popularize. This song contains the only real vocals on the entire album in the form of spoken word samples that accompany the loud-quiet-loud crescendos that build and fall across the track's length.
The concept behind the record presents entertaining food for thought. If anything, it provides an interesting reading list to skim on wikipedia while you listen, not that your focus would be easily diverted.
9 Dead Alive isn't snooty, adult contemporary background music.
It's pure, heavy rock—stripped down and raw—presented by two highly accomplished players who've spent the better part of two decades paying their dues. These are clearly two musicians who have found their voices, speaking loud and clear through the six-string, commanding the listener's attention with their fluency and charisma.
From Deafheaven's now infamous blackened, post-hardcore debut demo, to Mastodon's modern magnum opus Crack The Skye, many great songwriters of the plugged-in variety have written classic albums in entirety on one acoustic guitar. The idea behind this method is to build the songs around riffs and parts that are strong enough to work in any context.
Such is the case for 9 Dead Alive with each song standing tall, complex and fully realized and being played only on a pair of acoustic guitars. It's easy to forget that you are listening to an unaccompanied duo while headbanging to the infectious melodies played over percussive, body-slapping rhythms.
The music is heavy blues rediscovered by way of heavy metal and filtered through the Latin-American guitar tradition. It all makes perfect sense in practice. The flexibility of the pair's signature sound combined with their smart song writing allows them to take what could very easily become novel, and imbue it with palpable authenticity. They are masters of re-contextualizing guitar sounds that we are not used to hearing together and making it feel natural.
9 Dead Alive has a steady pulse, but its consistency is never a limitation. It's inspired work, which is inspiring in its own right.
"9 Dead Alive" is available on Spotify for streaming, and currently available for purchase.
Rodrigo Y Gabriela's Official Website
Follow Rodrigo Y Gabriela on Facebook
Rodrigo Y Gabriela on Bandcamp
Image courtesy of Rubyworks Records
Emory Lorde – Contributing Writer
Born in North Carolina in 1990, raised abroad as a military brat, then returned to the heart of the South, Emory is a late-blooming hardcore and metal lifer who spends time between punk shows running trashy Dungeons & Dragons campaigns, maintaining a trashy blog, and writing trashier music. You can meet this tattooed trans lady in your local, neighborhood mosh pit, throwing wild spin kicks set to neolithic breakdowns.
Find me at: Tumblr
Don't be "That" Dominant When You Log In
Sleepy Hollow: 2.13 "Pittura Infamante" Review
Emory Lorde
Emory is a RVA-based writer, hard femme, and heavily-tattooed queer who's always on the look out for a house show where she might crash the mosh pit and discover her next favorite band. When she's not over-analyzing pop culture, you can find Emory with her head in the clouds, brain-storming her next creative endeavor, or just staring blankly into space.


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Best CPU for a Database Server
My company looking at building a new MS SQL Database server and due to licensing issues, the server can have only one CPU.
My question is what Intel CPU would be the best for this purpose? P4 or Xeon?
My company looking at building a new MS SQL Database server and due to licensing issues, the server can have only one CPU.
My question is what Intel CPU would be the best for this purpose? P4 or Xeon?
8 answers Last reply
More about best database server
You would probably be set with a 3.2Ghz P4... There's little point in going Xeon, because it is dual-CPU capable and you wouldn't use that. I've seen some benchmarks and, if I'm not mistaken, Xeon doesn't offer that big a difference in such fields. You might try Xeon, though, if you want more memory... some Xeon mobos offer more than 4GB support (usually dual-cpu mobos...)
And on a good mobo (maybe even Canterwood), the memory performance of such a machine would be very good. So you'd probably be set with a high-performance HD array (RAID or something), a 3.2Ghz P4 on, say, P4C800 Deluxe, and 4GB of DDR400.
As I understand, Opteron also does a reasonably good job at SQL and such. It might be an interesting alternative, but bear in mind that Opteron is, at this point, brand new... I'd stick with the P4 3.2Ghz for now (which should give you respectable performance). It's just my conservative side here... But I'm just saying, hey, you could try Opteron if you wanted. It will also be more expensive, that's for sure.
But do you think MS has already optimized Windows 2003 and SQL Server for the Opteron???
If not, I would buy an Intel Chip, even if I'm more comfortable buying AMD. But when it comes to business, you must be coherent and strict in your decision.
So if, MS has already AMD64 optimisation in there software I would buy an Opteron if price/performance is equal or better than Intel.
There is no WAR between Intel and AMD : it depends on usage.
There is no WAR between Mercedes and BMW : it depends on usage.
Would you buy a GPS enabled soap bar?
On windows 2003 sure a P4 will offer good peformance and canterwood support ECC and CSA can be use.A onboards native SATA can be use unless you want to go at a high performing SCSI level if so a Xeon become more useful as they feature a PCI 64bit or better but CPU and mothers boards come at a premium price compare to normal P4 and will be slower.Get sure that you will need this power as aceshardware website run on a P3 500 mghz and is able to give 1 million transaction a day.
A opteron go be use also.
I dont like french test
Quote:But do you think MS has already optimized Windows 2003 and SQL Server for the Opteron???
I'm not sure as to that...
If I were you, I'd go with the single P4 3.2Ghz on Canterwood. It's a very powerful combination, and it's based on tried-and-true technology. Opteron is new, and it's hard to really place a bet on such new technology. So go with Intel's 3.2Ghz... this is my opinion anyway.
...and for those who think that this has in any way to do with Intel vs AMD and me preferring Intel, I'll just say this: I said exactly the same thing when Itanium was launched...
...If you want to try Opteron, it's your choice, really.
No! Wait! I found an interesting review on Aceshardware that benchmarked performance specifically with MS SQL. And Opteron 1.8Ghz can't really outperform Xeon at all... this is a very good indication that, even with all its bells and whistles, Opteron will certainly not be better than the 3.2Ghz P4 with HT on Canterwood - which also has its bells and whistles regarding memory system, mind you.
So, it just became a hell of a lot easier to give you reasonable advice: go with the 3.2Ghz and you're set. Opteron is probably just a waste of money in your case.
I agree with pretty much everyone else, got with a P4. The xeon is a waste unless you are going for a multiprocessor system.
If you would for some reason decide to go with a xeon solution the motherboards you probally want to look at are the e7501 chipset or perhaps the e7505 chipset.
The best solution for a p4 is the 875p chipset.
The Xeon is pretty much a P4 with SMP capabilities. So when using one processor there won't be any difference between P4 and Xeon although one might expect the Xeon to be more stable in the long run than a P4 due to the higher selection criteria for SMP processors.
But your real choice of processor is going to be determined by the requirements you have for your server. How is it going to be used, how much will your company depend on it, how big will the databases be etc. etc. Based on these you'll need to decide if you need SCSI for fast I/Os, gigabit ethernet, fibre channel connectivity, high throughput RAID etc. All of these things are only really usefull with a PCI-X bus which you will only find on a server board. Most server boards are for Xeon processors, indeed, I don't think there are P4 boards with PCI-X support. The Serverworks chipset can support P4 or Xeon with 64bit/66MHz PCI slots which is an improvement but you'll still be limited to a 533MHz FSB. Depending on what OS you are running, which verson of SQL server and how big your databases are you might find a server board is better anyway due to much larger RAM support.
My PCs :cool:
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