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The team was concerned that it did not have the skills and resources to manage its applications and services in a cloud environment.
The team was notified immediately and was able to investigate while customers continued making transactions without interruption. The Benefits By running its applications, services, and databases in AWS, amaysim has improved its flexibility, agility, and performance while maintaining its small operations team and empowering them to focus on their customers.
This includes lighting, appliances, air conditioning, ovens etc. In five short years, the online-led business has grown to be the fourth largest independent mobile services provider and the largest Mobile Virtual Network Operator MVNO in Australia by number of subscribers, with more thancustomers.
To become competitive Optus would need to lay its own local phone network. The long distance calling rates on offer were initially available by consumers dialing 1 before the area code and phone number.
Bulletproof is an end-to-end cloud services provider. The hybrid fibre-coax rollout[ edit ] This section does not cite any sources.
The flexibility of AWS combined with a move to a DevOps model, where developers and operations teams collaborate throughout the development lifecycle, has helped amaysim reduce application and service development times.
View the time of use hours by electricity network. Time of Use TOU also referred to as Flexible rates are charges that reflect what time power is consumed. Optus was the main sponsor of the ARL season.
Developers can now replicate an entire Amazon EC2 stack and have it operational under 10 minutes, while databases are replicated in an hour with easy-to-use configuration management tools.
It also laid fibre optics into major office buildings and industrial areas, and focused on high bandwidth local, interstate long distance, and interstate calls for business. Rates for controlled loads such as electric off-peak hot water systems are covered in our controlled load comparison.
The buyout was completed in November and Alphawest is now an operating division of Optus Business. June Learn how and when to remove this template message These practices meant that Optus was the largest customer of Telstra. Customers who remained with Telstra could dial the override code of before the area code and phone number to manually select Optus as the carrier for that single call.
The company had 20 servers running virtual machines located in three data centers. After the launch on AWS, they used Bulletproof as a partner to assist additional skill sets where required.
Please help improve this section by adding citations to reliable sources. What are Usage Rates? The business has grown its customer base fromto more thancustomers without adding more resources to its six-member operations team.
Former Optus building in Adelaide, South Australia. You can also read our essential guide to comparing electricity properly. There are 15 major electricity networks in Australia.
In particular, the team was impressed by the innovation and creativity that could be achieved with AWS. Usage Rates are the amount you pay per kWH for the electricity you consume in your home. By they were reaching end of life and could not scale to support the growing business.
The electricity network region you are connected to. Takeovers[ edit ] Cable and Wireless with It has changed the way we look at things and driven us into areas we thought were out of bounds.
These were used to support the entire operation from back office systems to front end applications. PolarSeven is an IT consulting company specializing in cloud technologies. Optus was to be contracted to build the network on behalf of OPEL.Business Phone Plans & Providers - September 11th.
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Israeli jet strikes Lebanese remote area to destroy drone
An Israeli warplane struck a remote area in Lebanon's western Bekaa region on Sunday to destroy a downed Israeli drone, Al Manar television, which is run by Hezbollah group, said. AFP
Beirut .- An Israeli warplane struck a remote area in Lebanon's western Bekaa region on Sunday to destroy a downed Israeli drone, Al Manar television, which is run by Hezbollah group, said.
An Israeli military spokeswoman declined to comment when asked about the explosion.
A Lebanese security source said that the cause of the blast, which occurred in a mountainous area near the town of Saghbein, "is still not 100 per cent clear but most probably it was an Israeli air strike to destroy their drone".
It was not clear if there were casualties.
Last year, Israel remotely detonated a spying device that was planted near a main road in south Lebanon after it was discovered by Hezbollah. That blast killed a Hezbollah member, and the group responded by detonating a bomb on Lebanon's border with Israel, wounding two Israeli soldiers.
Israel has carried out several air strikes in neighbouring Syria since the start of the four-year civil war there, mostly destroying weaponry that Israeli officials said were destined for Hezbollah.
Hezbollah and Israel fought a 34-day war in 2006 in which hundreds of people were killed.
Earlier this year an Israeli helicopter strike in Syria killed several Hezbollah members. The group hit back days later with a rocket attack that killed two Israeli soldiers on the frontier with Lebanon.
Observers and Lebanese residents have sometimes seen surveillance planes over Lebanon before such strikes.
The Arab World News
ونحن على إحدى الصحف التي تقوم بجمع أهم الأخبار التي تحدث في الشرق الأوسط، ولدينا كل هذه المعلومات للقراء في جميع أنحاء
Irbid News | Al Rai | Al Ghad | Saudi Gazette | Sharq Al-Awsat | Asharq al Awsat | Arabic News | Jazirah | Madinah | Al Eqtisadiah | Arabia Online | Al Saudia Al Yawm | Saudi Online | Itidal | Ittijahat | Egypt Today | Akhbar Elyom | Al Osboa | The Egyptian Gazette | El-Gomhuriah | Cairo Live | Al-Siyassa Al-Dawliya | The Daily Star Egypt | Middle East Times | Arab Magazine | Business Today | Gulf Today | Khaleej Times | Gulf News | Itihad | Revue du Liban | Al Kifah Al Arabi | Al Markazia Agency | Iran Newspaper | IRNA | Tehran Times | Iran News Daily | The Peninsula | Jazirah | Madinah
©Copyright 2012 - 2015 The Arab World News is a newspaper published for the world with news from the Middle East.
2012-2015 The Arab World News


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• Christopher Lloyd Miller, 42, South Homer Road, recently was sentenced in the Midland County Circuit Court for third-offense drunken driving. The offense occurred on Feb. 7 in Homer Township. Judge Michael J. Beale sentenced Miller to one year in jail with credit for two days, $1,250 fines and costs and three years probation. Beale granted participation in the work release program. Miller is to be assessed for alcohol treatment and is to be monitored by an electronic tether for six months. Miller previously was convicted of drunken driving on July 24, 2008, in the Midland County Circuit Court and on Oct. 2, 1996, in the Roscommon County District Court.
• Bradley David Topham, 54, Coleman, was sentenced for two counts of forgery and one count of uttering and publishing. The offenses occurred from Sept. 1 to Oct. 4 in Warren Township. Beale sentenced Topham to between 50 months and 28 years in prison with credit for 271 days and $4,600 restitution.


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His team promised on Thursday not to put up a candidate against a man who represents a wing of the party whose political views are close to Macron's. Their shared goal: to deliver Macron the parliamentary majority he needs to govern effectively and pull France out of its economic doldrums and social funk.
PARIS French centrist Francois Bayrou said on Friday that his Modem party had made progress and reached a solid and balanced agreement with president-elect Emmanuel Macron's party on candidates for the June parliamentary election. Far-right leader Marine Le Pen made the May 7 presidential election runoff for the first time; she was handily beaten by Macron but still achieved the highest-ever score for the National Front, her party with a history of anti-Semitism and racism.
Among the names were also 24 defecting MPs from the outgoing Socialists and on Friday the party reached out to moderate conservatives to join the cause.
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Richard Ferrand, secretary general of REM, responded to Bayrou's complaint, saying there was still room for manoeuvre, since about 150 constituencies had yet to be assigned to a candidate. "I'll serve one or two terms", he said.
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Emmanuel Macron's centre-right ally Francois Bayrou signalled he was not happy with the list of candidates.
Macron, a former economy minister in Hollande's government, has so far failed to attract centrist members of the rightwing Republicans party, but still believes some will cross over before next Wednesday.
Thousands of would-be legislators answered Macron's call for candidacies.
Macron's visit to Berlin on Monday, a day after his inauguration as French president, aims at stressing the importance of the relationship with Germany to relaunch the European project, an aide said.
La Republique en Marche proposed a compromise in which it will not field a candidate in the constituency of Evry, outside Paris, where Valls is the outgoing Socialist MP. "We note the singularity of this prime minister in office in recent years", he said.
Jean Launay, who was involved in Republic on the Move's selection process, said at least a dozen or so others who weren't selected won't face an opponent from Macron's party.
Launay, who spent 19 years as a Socialist lawmaker before joining forces with Macron's party, dismissed concerns over the lack of political experience of the novice candidates. "And that's good, because if I knew I'd be obliged to lie to you". They won't be up to the job!' I too was a political baby when I got to the National Assembly in 1998.
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Cordoba is an ancient city in Andalusia, southern Spain. Rich in history and cultural diversity, it has been declared a World Heritage Site and offers visitors a taste of authentic Spain. Wide tree-lined streets with elegant shops and restaurants form the north part of Crdoba city centre, but the real attraction is the historic quarter in the south, the second largest in Europe. An enchanting network of small streets, squares and whitewashed courtyards are arranged around the world-renowned Mezquita, or Great Mosque of Cordoba, which sits grandly on the banks of the Guadalquivir River. North and west of the Mezquita lies the old Jewish Quarter, a collection of winding alleys dating back to the Middle Ages. On the outskirts of the city, the ancient ruins of Medina Azahara, a fortified Arab Muslim medieval palace-city, are archaeologically significant as well as beautiful.
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Looking for cordoba (spain) car hire has never been easier ! Our especially designed car hire search engine will look through more than 550 rentals companies including top notch companies like Hertz, Avis, Europcar, National, Budget, Alamo or Sixt rent a car (only a small selection of the entire database!); covering no more than 30,000 locations worldwide in 170 countries ! Now you understand how easy it is for you to find a car hire in cordoba. We compare car hire deals for you, making your car hire search like a walk in the park. In 3 easy steps, the best deals for car hire in cordoba (spain) will be in front of you; no need to look through many websites and spend hours to get the best deal !
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Born in Baltimore, Maryland. Named ANA Young Numismatist of the Year in 1994.
Graduated with Honors from Dartmouth College. Captain of a national championship cycling team. Received masters from Harvard. Served with the Marine Corps in Afghanistan, Pakistan and Iraq. Author of One Bullet Away in 2005. CEO of Endgame, Inc.


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Exotic, sensual, illustrious and eminent and what not are the adjectives which can be related to wine. It is the after effect of this sensually charged drink which makes wine what it is: the drink of the gods. People often tend to drink smooth and socially acceptable wines during the times of merriment. Wine is popular in almost every country around the world owing to its pleasantness inducing nature. Here is the list of five resorts which will surely melt your heart when it comes to the choice of absolutely fantastic wines.
Toscana Resort Castelfalfi – Florence, Italy
At Toscana Resort Castelfalfi you get to experience the so-called exotic nature of wine. Now, it is a hilltop resort which is surrounded by vineyards and olive orchards and revived the medieval town. Here, the visitors can sample the intriguing taste of wine which is inclusive of Chianti and nosh on dishes prepared by a Michelin-starred chef at La Rocca. And what is more interesting is the fact that the visitors here can use their swings at resorts in a peaceful manner. Seize this opportunity to travel and book flights to Italy at discounted airfares.
The Farm at Cape Kidnappers – Hawke's Bay, New Zealand
The Farm here is equipped with a very iconic set of 22 suites, each of them providing the visitors with a mind-boggling view of the magnanimous Pacific Ocean itself. It is here that you get a unique chance of tasting and touring of 70 local wineries which is simply a prolific experience, thanks to cheap business class fares which makes it an exceptionally luxurious ride.
Le Quartier Francais – Franschhoek, South Africa
Le Quartier Français offers its visitors an experience which can offer them with nameless ecstasies. It has got about 21 guest rooms and the ambiance of Le Quartier which is privileged and simply impeccable. The award-winning dishes which are served at the tasting room offer its guide with an attentive service. The guests can visit on-site cinema as well or embark on a World Heritage Hike.
Loisium Wine & Spa Resort – Langenlois, Austria
If you want to know the ecstasy of being in a place which can offer you with an atmosphere which elegant and welcoming and thoughtful then one of the popular Wine & Spa Resort is Loisium Wine & Spa Resort is just the perfect place studded with luxe wittman furniture for yourself. The spa services here are really great and perfect for the tired body and mind. If we talk about a special treat then this is the just the perfect place for enjoying a beautiful evening under the star-lit sky.
Les Sources de Caudalie – Bourdeaux-Martillac, France
Have you ever heard of a combining wine and spa treatments or maybe vinotherapy? No, no issue then as this resort is simply the best when it comes to treatments and therapies like this. Luscious suites here offer you with private terraces as well. Here the guests can enjoy special wine tours, cooking lessons, and cycling tours as well. So, what are you waiting for? As there are many travel booking options to France which are available.
If you are a wine lover then these are some of the top places which you must visit and taste the prolific and delicious wines. Book your cheap flight reservations with our travel experts and offer yourself with an exceptionally beautiful experience. Dial +1 (844) 576-5505.


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We sleep safe in our beds because rough men stand ready in the night to visit violence on those who would do us harm. --George Orwell
Thursday, August 25, 2011
In the Eye of the Storm
We're in D.C. because of Seth's horrific injuries. D.C. has its largest earthquake in a century and now we are looking at Hurricane Irene. I think we must be bad luck . . .
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Montparnasse is an area of Paris, France, on the left bank of the river Seine, centred at the crossroads of the Boulevard du Montparnasse and the Rue de Rennes, between the Rue de Rennes and boulevard Raspail. Montparnasse was absorbed into the capital's 6th and 14th arrondissements in 1860.
The area also gives its name to:
The Pasteur Institute is located in the area. Beneath the ground are tunnels of the Catacombs of Paris.
The name Montparnasse stems from the nickname "Mount Parnassus" (In Greek mythology, home to the nine Greek goddesses – the Muses – of the arts and sciences) given to the hilly neighbourhood in the 17th century by students who came there to recite poetry.
The hill was levelled to construct the Boulevard Montparnasse in the 18th century. During the French Revolution many dance halls and cabarets opened their doors.
The area is also known for cafes and bars, such as the Breton restaurants specialising in crêpes (thin pancakes) located a few blocks from the Gare Montparnasse.
Like its counterpart Montmartre, Montparnasse became famous at the beginning of the 20th century, referred to as les Années Folles (the Crazy Years), when it was the heart of intellectual and artistic life in Paris. From 1910 to the start of World War II, Paris' artistic circles migrated to Montparnasse, an alternative to the Montmartre district which had been the intellectual breeding ground for the previous generation of artists. The Paris of Zola, Manet, France, Degas, Fauré, a group that had assembled more on the basis of status affinity than actual artistic tastes, indulging in the refinements of Dandyism, was at the opposite end of the economic, social, and political spectrum from the gritty, tough-talking, die-hard, emigrant artists that peopled Montparnasse.
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|Sat 18 Oct 2014, 6:00pm–11:30pm
Additional fees may apply
Legendary Raglan Mudsharks & West Coast Jazz
Preparations are well under way for the 2nd Volunteer Rescue Services Fundraiser 2014 to be held at the Raglan Club (Bow Street, Raglan) on Sat Oct 18th, starting at 6.00 pm, pre-sold & door sales $25 (limited to 400 tickets).
All fundraising proceeds in aid of our x5 local 'emergency rescue services' - Raglan Fire Service, Raglan Coastguard, Westpac (chopper) Air Ambulance, St John's Ambulance & Raglan Surf Life-Saving
The inaugural 2012 event raised just under $35,000 on the night, this was distributed equally amongst these same five organisations so we're all hoping to equal if not better this fantastic local combined effort !
Aside from an impressive list of musicians (freely donating all their time & support) from two local music groups - the Legendary Raglan Mudsharks (featuring Midge Marsden, Sid Limbert, Dave Maybee, Liam Ryan, Freddie Limbert, Peter Skandera & Gary Verberne) and West Coast Jazz (featuring Grant Mason, Freddie Limbert, Bill Forrest, Jack Porima & Greg Taylor), the evening will be offering gourmet tucker courtesy of Colin's Kitchen (local "international foodie" Colin Chung & crew) from 6.00pm PLUS several quick-fire raffles (a range of items including various food parcels & goodies) PLUS silent auctions and of course the bigger Auction on the night.
Many local individuals, business & organisations have freely donated goods & services to be auctioned for this exciting "entertaining" event.
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Review 0.20g Supreme Precision Bio BBS White 5000rds
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The VFC 0.20g Supreme Precision Bio BBS White 5000rds are well polished and of great quality. VFC has a small assortment of BB's and are only available in 0.20gr / 0.23gr and 0.25gr.
These BB's are white in color which became very popular because when you are playing in a woodland type area, you can follow the flight of the bb better. This bag contains 2000 BB's which are biodegradable and have a weight of 0,20gr.


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Shane describes the pain felt by anyone with a penchant for pocket-sized pipes, specifically the difficulty in finding a rack that holds their bantamweight briars. Luckily Savinelli has us covered with this handy, semi-modular pipe stand.
Are you a long-suffering fan of pocket pipes? Been looking for a pipe rack that's just different? Let us know what you think below.


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On July 4, 2012, physicists at the Large Hadron Collider in Geneva madehistory when they discovered an entirely new type of subatomic particle that many scientists believe is the Higgs boson. For forty years, physicists searched for this capstone to the Standard Model of particle physics—the theory that describes both the most elementary components that are known in matter and the forces through which they interact. This particle points to the Higgs field, which provides the key to understanding why elementary particles have mass. In Higgs Discovery, Lisa Randall explains the science behind this monumental discovery, its exhilarating implications, and the power of empty space.
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Retreat set for cancer survivors
The Anne Arundel Medical Center Breast Center and the Annapolis community support group Stepping Out for Breast Cancer will host the fifth annual Breast Cancer Survivors Retreat Friday, Saturday and Sunday at the Aspen Wye River Conference Center in Queenstown.
The theme is "Hope + Endurance + Strength = Survivorship!" It is designed for those who have completed radiation, chemical or surgical intervention for breast cancer.


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The Albinger Museum, located next to Mission San Buenaventura, was once the home to five different cultures spanning 3,500 years of history. Learn about the Chumash Indians, Chinese immigrants and others who resided on the site by viewing displays, and archaeological digs uncovered in 1974. During the summer, until Sept. 3 the Museum is open from 11am-4pm.
Named after Ventura Mayor (1969-1973) Albert R Albinger, the museum is built on the home site of saloon keeper, and early mayor, Angel Escondon.
Displays of stone bowls, shell beads, arrowheads, bone whistles, crucifixes, bottles, buttons and pottery inside the exhibit building are complimented outside by excavations of the foundations of the lost mission church, Native American barracks, a Tomol (plank canoe reproduction), a well and the oldest standing structure in Ventura County – the mission water filtration building.
For more information visit www.cityofventura.ca.gov/albinger.


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text: Search: Capital FM Radio Station Name: Capital FM City: Kuala Lumpur Country: Malaysia Freqvency: Web: Capital FM Genre: dance Tweet No HTML5 audio playback capabilities for this browser. Use Chrome Browser! About Radio Description: Capital FM, Kuala Lumpur is a Dance radio station. This radio station broadcasts in Kuala Lumpur, Malaysia.RadioWMP.com team is pleased to have Capital FM online here. Please wait a moment or two because the Player - WMP - is loading the stream of Capital FM.In case Capital FM is still not playing, please refresh the page or contact Radio WMP support to fix any issues with Capital FM,Kuala Lumpur,Malaysia. Radio WMP hopes you enjoy our services for Capital FM, Dance radio station Kuala Lumpur, Malaysia. Capital FM Tweets by @TwitterDev Recommended Top Friends


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As the ability to manage one's plan online is still not working properly, I'm hoping to begin the process of seeing what upgrade options I have for a plan through these forums. Will a comcast employee please message me so we can start discussing options?
Solved! Go to Solution.
I've asked a Comcast employee to help you. You should expect a reply in this thread.
Hello masema. I can assist with accessing your account and going over the upgrade options with you. Please send me a private message and include your full name, service address, and account number so I can access your account.


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Tom Usher wrote or added | This is a legitimate complaint about Julian Assange. Julian should not be so quick to dismiss 9/11 Truth. Building 7 coming down as it did is enough to merit a full investigation, but that's far from the only unanswered issue.
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auto windshield repair in Torrance
Torrance Windshield Repair
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In 2015, the Michener was the first institution on the East Coast and the fourth institution in the United States to partner with the Google Cultural Institute 3D Operations team to digitize twenty-six objects from the Michener's permanent collection, making these works accessible in 3D to a global audience. Fifteen sculptures by Charles Rudy (1904-1986) were among the first pieces at the Michener to be scanned and exhibited online. In this innovative exhibition, Rudy sculptures will appear alongside their digital representations, exploring the intersection between 20th century art and 21st century technology.
Included in admission


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Last October I had a nasty case of what we think was norovirus- severe sickness and diarrhea and when my sick turned black I was advised to go to hospital. As these things often go, as soon as I was in hospital the worst had passed and I was better after a few days.
Following that I had mild stomach pain that my GP was confident was down to some left over inflammation or a small ulcer because of how sick I'd been. I got put on lanzoperazole and felt okay but the mild ache continued. In December I then had a night of incredibly bad stomach pain (same pain as in October) and terrible diarrhea (having to sleep on a towel as I had so little control). The GP upped my dose of lanzoperazole and booked a gastroscopy (camera down the throat).
Gastroscopy showed I had a very healthy stomach (hurrah!) and since the discomfort was so mild by this point I thought I'd have a go of coming off the medication and seeing how I go. This lasted 6 weeks then I had another night of severe pain, I saw a different GP who thought it was indegestion so suggested diet changes and gaviscon for two weeks but it made no difference (plus I've had terrible indegestion before, I appreciate how painful it can be but this was very different). The pain had shifted from my stomach to my right side and was a bit worse each week so my usual GP booked me for an ultrasound.
Before I could make the ultrasound the pain got too intense so my GP admitted me to hospital where the ultrasound was all clear and they booked me for a colonoscopy to query colitis. In the two weeks the appointment took to come through my right side still aches but my left side is now the worse side (right under my left rib and into my back) and the left side of my belly is swollen. GP checked my belly and felt confident it was bowel related. Colonoscopy today was all clear.
If you've got this far, thanks for reading. I feel like a total fraud because my pain keeps changing and tests keep coming back fine. The only tangible 'evidence' I have is high blood pressure on one occasion and the swelling in my stomach. I'm feeling a bit exhausted at the idea of keeping going with invasive tests but when I'm in a lot of pain it seems like the right thing, when I'm not, I start to question if it's even that bad. I suppose what I'm wondering is if anyone has ever experienced anything similar or if you find you get different aches and pains now you've had a baby. I'm wondering if my body has just changed. I have IBS but this is a very different pain and my obs medication doesn't do anything and I rarely suffer with IBS issues. They've ruled out gallstones, kidney stones, inflammatory bowel diseases and I don't have my appendix.
I really hate going to my GP too, he's lovely but I feel like a time waster.
Again, thanks so much for reading and any thoughts.xx


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The 2018 Ultimate Lift Off - Register Here!/
It's time for our SEVENTH ANNUAL ULO! We work hard all year and now's the time to put your training to the test.Read More
United Barbell's strength, conditioning, mobility, psychology, and nutrition blog.
September 15th is the 2018 Ultimate Lift Off! Register here. Then fill out the maxes form.
It's time for our SEVENTH ANNUAL ULO! We work hard all year and now's the time to put your training to the test.Read More
Upcoming events alert! We're turning 8, and it's Ultimate Lift Off season again!Read More
Let's play a little mental experiment. Imagine ... You are in the middle of a WOD. You can feel the lactic acid creeping in and your form starts to break down - but you keep plowing through.Read More
A phrase commonly adopted by CrossFit boxes is "no mirrors, no machines, no mercy." Most people understand why "no machines." But a lot of people don't get why most CrossFit boxes don't have mirrors. The short answer often given is CrossFit trains for real life, and there are no mirrors in real life. But UB not having mirrors is a conscious choice with considered reasoning behind it.
Your body mechanics are important in any exercise. We especially talk a lot about your spine's position during movements. And when we say "spine," we mean your entire spine - from skull to tailbone. If you are looking to a mirror to check your form, there is a good chance your craning your neck to see it. This probably means your not in an ideal position for the lift, defeating the purpose for looking.
How many times have you, while lifting, had at least 3 cues in your head. Now, imagine there is a mirror in front of you. This adds another list of elements to your lifting experience, all of which are considered distractions. For example, in the Olympic lifts, it is important to focus on a single point ahead of you to establish equilibrium. Finding one spot to focus on is already difficult to do while people are walking in front of your field of vision. Now place a mirror in front of you. There are a thousand more distractions, and holding one focus point will be more difficult because of as you move, the objects' reflections change as your angle of vision changes.
Now imagine again focusing on those cues while the mirror is there. You will naturally default to correcting based on what you see instead of what you feel. Instead of attempting to feel complete hip extension, you might change mid-lift based on how it looks instead. This is wrong for a couple reasons. First, if you watch a lift from the front view, you are often missing a lot of the intricacies of the movement's mechanics. This is why the coaches usually watch a lifter from a 3/4 angle or side view. Second, you could be fixing something that looks visually wrong, but is not the source of the problem. Usually a list of faults in a movement originate from one essential fault. You need to learn how a movement feels and develop a strong sense body awareness in order to replicate it. This will not happen if you rely on your reflection.
If you really need to see what is going on with a movement whether you are learning or experienced, ask a fellow athlete or a coach to film it. This gives you the opportunity to focus on the feel, and then check to see if what felt right or wrong was in fact right or wrong, and from the correct angles to view the movement from. Nobody around? Put your phone on a stand like this one, or this magnetic one, and do it yourself. Have other filming recommendations? Post to comments!
Nothing feels better than going to bed after a productive day and a hard WOD. And you are starting to get good at this CrossFit stuff, so you are coming in more and more often to get your workout in. But after going hard for a while, you find yourself not able to fall asleep. And even when you do sleep, you still feel tired. You start getting headaches throughout the day, and despite your attention to your nutrition, you feel consistently drained and your performance suddenly drops. What is happening? Chances are, you are overreaching.
Overreaching (referred to as "overtraining" in more significant doses) is inevitable for athletes who don't take time to recover properly between workouts. How will you know if you are overtraining or overreaching? You can feel the effects of both of these conditions physically, psychologically and in your workout performance.
So how do you reverse the effects? Take time to recover! Recovery between workouts is important, but when you are overtrained, more time is necessary to allow your body to recuperate. With mild overtraining, a short period of rest and recovery – two weeks or less should be sufficient. During your recovery time, make sure to pay close attention to keep yourself properly hydrated and well nourished. You should also treat yourself to a sports massage if your budget allows.
The bottom line is recovery is an essential part of any workout regimen - professional, elite, or novice. Make sure you are getting yours too.
Happy hump day! For a light-hearted CrossFit read, check out this magazine article from WOD Magazine.
Whilst CrossFit gyms are different to normal gyms, there is one similarity. The gym-goer…
Without a doubt, the gym is a place where you can learn a lot about people. See them at their best or their worst. Regardless you always see people give it their all.
However there are some stereotypes that make you scratch your head, that keep you wondering if maybe you are the odd one out.
Here are our 10 types of people you will find in a CrossFit gym.
Captain Oblivious is that one guy or girl who never really knows what's going on, and they're cool with that. This guy always asks "what are we doing" even after the coach has explained it. He usually strikes about 15 minutes into the session with "have we started yet?"
The great thing about Captain Oblivious is his cruisy attitude and friendly sense of humour. Need a spot? That's cool, this guy will help.
Going for a run? Better chalk up. We aren't sure who the chalk monster is, because they are usually covered in chalk. Whether it's running, burpees or skipping, expect a cloud of dust to follow the monster everywhere.
If you are ever too far away from the chalk bucket and need to chalk-up, give them a high five and not only do you look like you are encouraging them, but you're also getting enough chalk to last you the whole workout.
You're in the middle of a set of 20 Kettlebell Swings then BAM! It hits our of nowhere. Is this it? Is this where it ends? Is that protein shake and broccoli you can smell?
The Crop Duster is an elusive type who is long gone by the time anyone catches on, and by that time it's too late. Standing downwind from the fan may keep you cool during your workout, but it could send the 'crop duster special' your way.
Sporting all the new gear, from the newest shoes, knee sleeves, a bright belt and flashy clothing. Gucci is the one covered in all the CrossFit brands like every session is a photo shoot.
Gucci may not be the fittest, but they have passion and they live and breathe CrossFit. Need some new shoes? Gucci has a pair you can try on.
The rep-cheater somehow started their box jumps after you but finished ahead of you. Boasting some superhuman fast times in their workouts, the rep-cheater is always on top of the whiteboard.
Usually a capable CrossFitter, the competitive side comes out and 1, 2, 3 becomes 5, 10, 15 reps. If you are looking for someone to chase then the rep-cheater has you covered.
You're off with the fairies just thinking about what's for dinner when like a banshee, the screamer let's one rip! After you pick your heart up from the floor, you look around and see the screamer with a heavy barbell overhead. It's ok though, she set a new personal best.
Need a pump up in class, the screamer will amp you up and help you smash through a workout.
Snapchat or Instagram? It doesn't matter, the selfie-queen is on both and has already bombarded their friends with their duck pouting, peace sign pictures. Warm up? What's that? Cool Down and Stretch? Nah… The phone comes out and bam you just got caught picking your wedgie in the background.
If you need someone to film your lifts, the selfie queen probably has her tripod and knows enough about lighting to catch your best angle.
It's the end of the workout and high fives all-round. When you give the sweater some love you feel like Jessie from 'Free Willy' when the Whale jumps over the rocks at the end. Doing a partner workout with the sweater can be testing, especially when there is wall balls and you share the same ball.
The sweater is awesome when… um… I'll get back to you.
The tin man doesn't lack a heart, they have that. However, years of no stretching has caught up and you can hear them moving from the other end of the gym. Bring a can of WD-40 because you may need it for the old tin man.
Need some inspiration from someone who just gives it their all despite their limited mobility and bubble wrap joints? The tin man works around their limits and shows you that anyone can do CrossFit.
The coach calls 3..2..1..GO! Next minute the shirt goes flying. Wait! Did they even come in with a shirt?
Mr Too Sexy is the king of aerodynamics and can probably give you advice on the best waxing tips with no ingrowns.
Originally published by CrossFit Border – republished with permission.
Are you curious about CrossFit? Have your friends, family, and co-workers been observing the first rule of CrossFit (Always talk about CrossFit)? Wondering what this crazy thing is all about?
United Barbell - CrossFit SOMA has been serving SF since 2010. We are committed to inclusive, positive coaching for humans of every athletic level from novice to competitor.
On the first Friday of each month, we program a beginner-friendly workout so that anyone can come and try it out for FREE!
UB athletes - feel free to bring in your pals to any class. Just make sure they sign the waiver!
On Fridays we have classes at 6:30am, 7:30am, 12pm, 5pm, and 6pm. Come on by!
If you've met him, you love him... and if you haven't met him, you will. He's been known as the Governor of UB for many years, and through his time here has been an enthusiastic learner, competitor, community leader, mentor, and now, a bonafide Coach! Chris is still in the process of completing his internship here at UB, but this weekend he will be coaching his first classes on Sunday at 9:30am and 10:30am.
How long have you been training?
I have been training for many years which included Muay Thai, playing baseball, running and CrossFit.
What is your workout program?
I train five days a week and my program consist of a training program developed by Josh Akiona of CrossFit 808 in Honolulu and by Shannon dePeralta of CrossFit 604 (Coach Shannon).
Do you play sports?
I swim for recovery on Sundays at the Y on the Embarcadero.
Do you eat a particular diet or follow a specific diet philosophy?
Yep. I weigh and measure my food and follow my macro plan developed by Ashley Smith, of Working Against Gravity and connect with Nikki Staley to make any tweaks ever now and then.
How often do you train?
Five days a week and occasionally six.
How often in training do you hit a new PR or acquire a new skill?
Hm. Over the past couple of years, I have really been focussed on learning to move better and move more efficiently. This really means getting after gymnastics and being focused on shapes (yes Shannon, I'm listening), and developing strength in positions via pause drills developed by Shaheen Hashemian aka 'Shah The Monster.'
What do you find contributes to your fitness the most?
Having a plan prepared and knowing in advance what I am training. Having an extensive warm up. Having a disciplined meal plan. Seeking out various coaches to make slight adjustments or to have eyes on you (shout out to CrossFit Dave, Sam Smith aka Drake, and Jon Hanna) and having a supportive community and friends (shout out to Kim, Cam, Quinn, Doc, Hayley, Steve, Sean 'The Canadian' Falconer, Sunli 'The Situation' Guo, Zoe, Jon, Max, Chelsea, Alfredo 'I'm 1/4 Black' Ramirez, Royal, Whitt, Lisa and Jeremy Reither, Jo and Britt, Terry 'Ter Bear' Kezer, Mike 'The Bicep Program' Coutermarsh, Chad Kindred, Patrick 'P-Dawg' Bedwell, Marek, Skyler, Adrian, Loryn, Brigitte and Sach) and having some phenomenal coaches/friends along the way: Jenny, Jon Schoenherr, Nikki Staley, Steve Wong, James Kusama, Shann, Josh and of course, the one and only Coach Trent 'T- Pain' Simmons.
What is your next strength /fitness/skill goal to be achieved?
Developing the resilience in muscular stamina to withstand slight injuries. And legless role climbs and, consistent handstand push ups (to the [new] standard), handstand walks, better cycling in Thrusters and more strength in positions for my overhead squat.
What is your pie-in-the-sky health/fitness/skill goal? Also known as a BHAG (Big Hairy Audacious Goal)
Hm...Training for Competition again?
Have you ever been injured? How did you move past them?
In January 18, I sprained some ligaments in my ankle. During the initial x-ray, j learned that I had a broken bone in my ankle for close to 20 years (because of a former running accident). To get past it and still train and compete in the Open, I have followed the protocols developed by Dr. Jon Ide-Don at SFCF and other rehab movements developed by MVMT_LAB in Vancouver, Canada. I was referred to both by Coach, Shannon, and as a result I have adopted a more lengthy warm up and mobilization protocol. Also, Coach Josh adds in various movement drills from different sources including Kate Galliett, John Wellbourn's Power Athlete and Louie Simmons' Westside Barbell methods.
In one of the oldest CrossFit Journal articles, Coach Greg Glassman defines virtuosity as "performing the common uncommonly well."
In CrossFit, and most often in life, people get bored with "simple" pretty quickly. We as humans are after the complex. Complex movements, complex theories... complexity is advancement. But slowing down a moment to appreciate the simple will add richness to your CrossFit experience (not to mention your life).
Have you ever really sat back and watched an elite CrossFitter move? Watching top athletes do pushups or air squats can be a thing of beauty. Think I'm full of it? Watch these athletes do more complex movements like thrusters at amazing speeds (*ahem Colleen*) and you will see unmatched efficiency, position, coordination and grace. What are you seeing? The athlete's virtuosity with the air squat and press.
If it's the fundamental movements that we are focusing on, why doesn't every athlete have this in the bag? "Virtuosity is elusive, supremely elusive. [...] There is a compelling tendency among novices developing any skill or art to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques." (Read Glassman's article) After all, you're squat is good enough, and your mobility is sufficient right? Who really needs perfection? All I want is more weight!
... Get the picture?
So while there are so many movements in CrossFit, make sure you are taking time and focusing on the simple ones. It is up to you as an athlete to chase perfection and virtuosity. If you don't hold yourself to a higher standard, you're results will be what lose out. Yes, there is always something else you can do to get better, but before you move on to the fancy... how about that air squat?
Body Spec will be here on Tuesday, June 26th! Book your spot here to get your body fat scan. These scans are comprehensive and individualized snapshots of your body that give you the information you need to:
SoMa's original and San Francisco's best CrossFit, Olympic Lifting, and Powerlifting gym since 2010.


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