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Sign up for our email deals newsletter!
Steel Diver is a new action-packed submarine combat game from Nintendo that immerses players in the 3D action with unique game controls and lush 3D environments. The player can choose from three different submarines, each with touch-screen control panels that players will have to master to guide them through treacherous undersea caverns while engaging enemy submarines, dodging depth charges and battling massive sea creatures. Steel Diver also takes advantage of the built-in gyroscope of the Nintendo 3DS system. The combination of 3D game play and one-of-a-kind controls makes for an immersive combination that must be experienced to be believed.
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What is Film Studies?
Think of your favorite film. What did you like about it? The story? The characters? The action? The overall look? If audiovisual culture means more to you than just entertainment, this may be the right major for you.
Students in UWM's Film Studies program learn about the history, theory and criticism of film and television. We discuss and write about these areas critically; make connections between these media, historical themes and cultural change; analyze the impact of film and television on individuals and society; and compare different media formats.
UWM's Film Studies program offers a cross-department major and minor that blends courses in Film Studies with classes from English, Art History, Comparative Literature, French, Italian, and Japanese. The program promotes the study of cinema and television in their aesthetic, social, cultural, political and technological contexts and expands students' understanding of cinema and television as essential components of our global culture.


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Golden wedding 50th Anniversary cake topper
This cute cake topper couple is 120mm tall and made from resin, looks like ceramic.
Wife has a beautiful golden gown and her hair is tied up in a bun with a flower corsage. She is holding a pink rose bouquet and is wearing spectacles.
Hubby is whispering into his wife's ear, he is also wearing spectacles and has a gift concealed behind his back.


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Cora Young
Febr. 7, 1872
July 1, 1958
Everett Pitt
Sept. 2, 1868
Nov. 21, 1956
Contributed on 5/31/06 by JimNebraska99
Email This Contributor
Record #: 6297
Thank you for visiting the Nebraska Gravestone Photo Project. On this site you can upload gravestone photos, locate ancestors and perform genealogy research. If you have a relative buried in Nebraska, we encourage you to upload a digital image using our Submit a Photo page. Contributing to this genealogy archive helps family historians and genealogy researchers locate their relatives and complete their family tree.
Submitted: 5/31/06 • Approved: 5/31/06 • Last Updated: 2/16/13 • R6297-G6295-S3


text: mike 5/26/2013 - 9:47 PM Permalink Report Abuse 37 out of 40 people found the following review helpful 5 out of 5 laser, spot on. lol If you have ever had another laser you know the issues with battery life. this on solves that by always being there when you need it. I have had the laser on my Nano now for months, carry it any time I have my pants on and the battery is just as strong as day one. I just need to quit checking it all the time. buy with confidence. Comment | Was this review helpful? Yes | No Name Leave a Comment Submit Comment


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Are Remittances Africa's Lifeline?
Africans living abroad remitted a total of U.S.$60 billion to the continent in 2012, says the International Organisation for Migration.
Africans living abroad remitted a total of U.S.$60 billion to the continent in 2012, says the International Organisation for Migration. Read more »
Africa: Diaspora Remittances to Africa Hits U.S.$60 Billion
This Day, 5 February 2013
The International Organisation for Migration (IOM) Monday disclosed that Africans in diaspora remitted a total of $60 billion to the continent in 2012. Read more »
Counting foreign currency.
Nigeria: Nigerian Migrants Remitted U.S.$21 Billion Home in 2012
This Day, 1 February 2013
Nigerians living abroad, who remitted $21 billion home last year, rank among citizens of the top five countries that remitted about $530 billion to their countries in 2012, showing… Read more »
Rwanda: Remittance Fees Cost Rwandans Billions
New Times, 29 January 2013
Rwandans living abroad could be sending more money back home if remittance fees were not too high, the World Bank says in a report. Read more »
Africa: Africans in the Diaspora Announces Campaign Success
AiD, 24 January 2013
Seven weeks ago, Africans in the Diaspora (AiD) launched a campaign to raise $30,000 for three social change organizations in Africa. The organization is pleased to announced that… Read more »
Somalia: Diaspora's Remittances Cast a Lifeline
Africa Renewal, 28 January 2013
During two decades of conflict, famines and floods, Somali expatriates' transmission of money back home -- known as "remittances" -- has been instrumental in keeping Somalia… Read more »
Kenya: Diaspora Remittances Hit Record High
Capital FM, 22 January 2013
Kenyans in the Diaspora sent home over Sh9 billion in remittances in December, pushing transfer of funds for the year to a record high of Sh104.3 billion. Read more »
Africa: Mobilizing the Diaspora to Invest in Africa
AiD, 19 December 2012
Two weeks ago, Africans in the Diaspora (AiD) launched its "New Year, New AiD" campaign to mobilize $30,000 from the Diaspora and friends of Africa for African social… Read more »
Nigeria: Remittance Investment Can Help Lift Poorest Nations
This Day, 29 November 2012
The United Nations trade and development body has urged that remittances to the world's least developed countries (LDCs) must play a greater role in reducing poverty while also… Read more »
Africa: UN - Remittance to Poorest Nations Increases to U.S.$27 Billion
Sudan Tribune, 28 November 2012
Remittances sent to poor nations from family and friends living abroad has increased from $3.5 billion in 1990 to $27 billion in 2011, according to a new United Nations report. Read more »
Rwanda: 'johnny Come Lately' On the African Diaspora
New Times, 16 November 2012
In the winter of 2003, I found myself hurdled up in a 4 bed shared flat in Streatham, south London. Read more »


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Off-Duty Confrontations: Legal Issues
The great majority of law enforcement officers are reliable, dedicated people who recognize right from wrong. They also recognize that their law enforcement training, experience and knowledge provides them with unique skills and abilities to function successfully in confrontations while on-duty. Handling those confrontational incidents is part of their job and most officers have been exposed to the risks and consequences of on-duty incidents.
This same training, experience, knowledge and dedication flow into off-duty incidents. While off-duty, officers may encounter situations which cry for some type of law enforcement response. Some have said that there is substantively no difference between on-duty and off-duty incidents, that law enforcement officers are officers 24-7 and that they may take action as off-duty officers as though they are on-duty.
But is this true? Are there legal issues which may impact that concept? Are there personal, departmental and/or municipal exposures which should be identified and considered? Off-duty incidents not only have the potential for similar legal issues as on-duty situations, they also have additional pitfalls not necessarily involved in on-duty encounters. Since off-duty confrontations involve a myriad of factual issues and questions, this article is limited to a brief overview of a few potential risks and a summary of possible issues which may confront officers and departments when dealing with off-duty confrontations. First of all, off-duty officers usually do not have the same equipment available to them as on-duty officers. For example, they normally don't have marked squad cars, radios or uniforms to help identify themselves as officers, or call for back up. This could lead to the off-duty officer being mistaken for an offender. In fact, some off-duty officers have been killed by on-duty officers responding to the same situation. See, for instance, Young v. City of Providence 404 F. 3d 4 (1st Cir. 2005); Brown v. Gray 227 F. 3d 1278 (10th Cir, 2000).
In addition, there is the customary risk that the off-duty officer will be sued for his actions in enforcing the law. The officer may be exposed to a state civil lawsuit as well as to a federal civil rights lawsuit under 42 USC §1983. Concerning the issue of potential litigation, additional issues arise: Was the officer acting within the scope of his employment? Was he acting under color of law? Is he entitled to workers compensation if injured during the off-duty incident? Are there department rules and regulations which require officers to take action (or prohibit or limit taking action) when off-duty? In the event of a lawsuit, is the officer entitled to indemnity or reimbursement from the department or municipality for any judgment rendered against him? Is he entitled to indemnity or reimbursement for costs of defense, including attorneys' fees, regardless of the results of the litigation? Under what circumstances is the officer exposed to personal liability? What are the legal duties and responsibilities (as well as exposures) under the tort law of the state in which the officer works? Is the officer covered by insurance? Is the agency or municipality covered by insurance? Is the officer possibly subject to discipline for inappropriate action taken off-duty?
Remember, while off-duty, an officer may be acting within the scope of his employment and under color of law, or he may simply be taking action as a citizen. The former gives rise to potentially having coverage through the employing agency whereas the latter may not. Just because someone is a police officer does not mean that they are acting under color of law. "… [T]he fact that an individual is a police officer does not render all of his actions to be under color of state law. Gibson v. City of Chicago 910 F. 2d 1510, 1516 (7th Cir. 1990). The United States Supreme Court has held that the 'acts of officers in the ambit of their personal pursuits are plainly excluded.' Screws v. United States 325 US 91, 111 …." McCloughan v. City of Springfield 172 F. Supp. 2d 1009, 1014-1015 (C.D. Ill. 2001).
In Stengel v. Belcher 522 F. 3d 438 (6th Cir. 1975) the appellate court upheld a damage award of $800,000 to a paralyzed individual who had been shot by an off-duty officer. Among other things, the Court determined that the officer was acting "under color of law" [one of the requirements for maintaining a civil rights lawsuit under 42 USC §1983]. If an officer is "acting under color of law" then the plaintiff will most likely be able to maintain a §1983 both against the municipality/agency as well as against the officer. The fact that the off-duty officer is acting under color of law does not mean that the department or municipality is automatically liable. The courts do not allow vicarious liability to attach to a municipality in a §1983 action. City of Canton v. Harris 489 U.S. 378, 109 S. Ct. 1197, 103 L. Ed. 2d 412 (1989).
On the other hand, the fact that the off-duty officer is not acting under color of law does not insulate the officer from potential liability, whether criminal or civil. See, for example, damage award for false imprisonment and false arrest of former wife upheld against "off-duty" officer [former husband]. St. John v. United States 240 F. 3d 671 (8th Cir. 2001).
Yet another issue involved in off-duty confrontations is whether the confrontation occurred inside or outside of the officer's employing jurisdiction. The import of this question goes to the authority of the officer to lawfully take action as a law enforcement officer. What authority officers have when off-duty and outside of their jurisdiction varies from state to state. For example, in Wisconsin, the legislature actually enacted in 2006 a specific statute (namely, Wis. Stats. §175.40(6m) which sets forth statutory authority and requirements for officers who are off-duty and outside their jurisdiction. Among other things, it addresses workers compensation issues; the requirement of implementing and complying with department rules and regulations; and the types of circumstances in which an off-duty officer outside her or his jurisdiction may lawfully take action as an officer. However, some localities have actual ordinances requiring police action. See, for example, Revene v. Charles County Comm'r 882 F. 870, 873 (4th Cir. 1989).
This concept of jurisdiction may also bleed over into the particular department's rules and regulations concerning taking off-duty action. Some law enforcement agencies allow, by department rule, off-duty officers to take action "within the boundaries of the city …." In Rodriguez v. City of Milwaukee 957 F. Supp. 1055 (E.D. Wis. 1997) the City of Milwaukee was dismissed from a lawsuit brought by the administrator of an estate of a person who had been killed by off-duty officers. The officers had been working outside the city, actually in another state. The effect of dismissing the federal §1983 lawsuit against the City was to remand the state tort claims against the individual officers back to the state courts.
Yet another issue is the effect of properly identifying oneself as a law enforcement officer when off-duty. The United States Supreme Court has recognized that:
"… Our Fourth Amendment jurisprudence has long recognized that the right to make an arrest or investigatory stop necessarily carries with it the right to use some degree of physical coercion or threat thereof to effect it." Graham v. Connor, 490 US 386, 109 S. Ct. 1865, 104 L. Ed. 2d 443 (1989).
However, it would seem axiomatic that the condition precedent to this right is that the person the officer is arresting or otherwise confronting know,s or has reason to know that the off-duty officer is actually an officer. Some courts have considered this concept of whether or not officers have properly identified themselves as officers when off-duty (or for that matter when in plain clothes or when undercover). See, for example, Lyons v. Adams 257 F. Supp. 2d 1125 (N.D. Ill. 2003); Memphis, Tennessee Area Local, American Postal Workers Union, AFL-CIO v. City of Memphis 361 F. 3d 898 (6th Cir. 2004); Celmer v. Quarberg 56 Wis.2d 581, 203 N.W. 2d 45 (1973).
Final Observations
This article has only scratched the surface of some of the legal issues and risks confronting officers, departments and municipalities when dealing with off-duty confrontations. Certainly, an officer (like any other citizen) does not relinquish any right of self-defense or defense of others which a particular state may lawfully permit. However, the focus of this article has been to give a brief synopsis of the potential questions surrounding off-duty confrontations and the authority and exposure of off-duty officers acting in their status as law enforcement officers.
Accordingly, in light of the myriad and complex issues involved in off-duty confrontations, it is wise to evaluate department policies and training in light of the actual standards, duties and obligations imposed by law.
What does your department policy require of officers when they are off-duty? When taking off-duty action: Are officers entitled to workers compensation? Are they entitled to indemnity and reimbursement for costs of defense? What steps has your department taken to train officers with respect to appropriately identifying themselves as officers when involved in an off-duty confrontation?
These are just some issues which should be considered. There are others. As a final observation, it should be noted that the very nature of off-duty confrontations involves the potential for serious, legal consequences. It is strongly recommended that officers consult legal advisors and local municipal attorneys for guidance concerning these issues. They should be addressed at some point in time–preferably before an incident occurs.
About the Author
Mark Baganz is a former City of Madison, Wisconsin police officer and practicing attorney in the Milwaukee area.
- Tags
- Off Duty


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E-Man wrote:migya wrote:Yea, the team would have the talent, the only thing is how Nelson uses it (likely fuking it up again) and the distributing, as the team still does not have a proper PG.
Still a 50 win team or more
with amare, ellis, jackson and randolph....you dont really NEED a natural PG. If ellis can become a DECENT PG, then that should be enough.
Nelson successful teams have had great PGs, like THardaway, Nash and Baron. The team needs a great distributor to make it all work


text: Christmas is supposed to be a time of peace, but the guys over at Realtech VR have a whole other definition of Christmas. For them it means the launch of their iPhone and iPod Touch game Iron Fist Boxing. The game is now available in the App Store for $2.99. This 3D realtime arcade game brings unique fighting styles including muey thai and kick boxing along with sixteen different characters to your iPhone or iPod Touch. The game contains three camera views, high quality music by Karybe and Scylla and crowd sound effects.


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Mizzou Sticking with State Pot Rules after Busts
COLUMBIA (AP) -- The arrests of three Missouri football players accused of smoking marijuana on campus has some students questioning how the school handles what is a fairly routine university infraction.
Wide receiver Dorial Green-Beckham and two freshman teammates face misdemeanor charges of possession of 35 grams or less of marijuana. They were suspended for one game but are now back with the Tigers.
A 2004 city law approved by voters in Columbia, Mo., treats such cases as low-level, municipal court offenses similar to traffic citations. Violators are typically given a summons to appear in court but not arrested.
University police follow more stringent state procedures for marijuana arrests. Campus police chief Jack Watring says he considered a new policy after the recent arrests but now doesn't plan any changes.


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Tarte's Purse Your Lips Lipgloss Clutch could quite possibly be the cutest beauty gift out there right now… at least it gets my vote. This adorable clutch is packed with mini lip glosses that not only look good on but are good for you.
Tarte's been a major player in the beauty nutraceutical arena and this lipgloss formula is a good example of how they've been doing it. It has their Tarte T5 Super Fruit Complex which has is a blend of antioxidant rich ingredients and vitamins that work from the inside out.
If the average woman really ingests between 2 to 4 pounds of lipgloss a year as they say, this Tarte Purse Your Lips Lipgloss Clutch definitely helps give you the upper hand. 😉 Plus, isn't the clutch adorable? I love the look of the gold against the purple background.


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Kay Patterson: Public needs education to stop blow-out in healthcare
Former Liberal health minister Kay Patterson says people must be educated about the cost of health services they use, warning the government faces tough choices as the health budget comes under ''enormous'' pressure.
Dr Patterson, who was health minister for almost two years immediately before Tony Abbott, said many changes, including ageing, increased obesity, new drugs and technologies, and antibiotic resistance, had combined to place ''enormous demands'' on the budget.
''If we want to have the level of healthcare we have now, we need to make choices,'' she said, adding she sympathised with the cabinet.
Dr Patterson would not comment on a proposal by a former adviser to Mr Abbott as health minister, Terry Barnes, for a $6 fee to visit a doctor.
Mr Barnes' proposal, made in a submission to the government's Commission of Audit, has been widely criticised by doctors and health groups, who have warned it risks hurting the poorest and sickest, and overwhelming hospital emergency departments. Labor has vowed to fight the proposal, which it has branded a ''GP tax''.
Mr Barnes submission estimated his proposal would save $750 million over four years by reducing unnecessary GP visits.
Dr Patterson said while the public was more informed about what services were available, there was not enough awareness of the cost they carried to the public purse.
''What we must do is make people understand the cost of health,'' she said.
As health minister, Dr Patterson said she introduced a policy of printing the full cost of drugs on labels for those subsidised under the Pharmaceutical Benefits Scheme. Many patients told her they were surprised to learn they were getting hundreds of dollars worth of medicines for a fraction of their cost.
''People didn't know how much they were being subsidised,'' she said. ''Even some of the doctors said, 'I can't believe how expensive that was', and they were prescribing it.
''The community needs to understand the multitude of pressures that are placed on health costs and it will not go backwards.''
Health Minister Peter Dutton said spiralling health costs would become ''unmanageable'' without change. Pointing to 120 per cent growth in the cost of Medicare over the past decade, Mr Dutton said some believed the rate of growth was ''unsustainable''.
Dan Harrison is Health and Indigenous Affairs Correspondent for Fairfax Media. He is based in Canberra.


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tues, aug 3, 2010
Amy - OPT member/client...maker of all good things like DVD's...as well as world traveler spreading the news
This week - Tues/Wed transition days, Thur off, then Friday onward on a 3 on 1 off specific cycle for 16 days - 12-16 workouts in that time - Aug 3-19; then 2 days off, then just over a month till the 1st comp.
A. OHS @ 3011; 3,3,3; rest 3 min
(keep @ 80% effort)
B. Dips @ 3011; 6,4,2; rest 3 min
C. Run 800 m @ 80% x 1
post loads and time to comments as well as how you are feeling competition wise right now; i.e. can you go tomorrow or are you gearing up for example; even if you are not competing, give some indication where you are
97 comments:
- Katrina Burton said...
Thanks for that post on Aug 2nd James. Hearing the plans, goals, etc for the year peaked my interest to say the least. You know the battles I had mentally pre/post regionals. I love that there will be another batch of Big Dawg comps again this year... I have FUN doing those. Thanks Big Dawg crew for being so supportive and encouraging to everyone during the comps and training.
As for me... right now I'm definitely NOT competition ready for any metcon type work. Feeling strong and fast when it comes to the Oly lifts as I should (up to 55kg snatch and 68kg c&j). My first official Oly meet in Aug 21st in Calgary. Peaking for that and then I will be back to have some Big Dawg fun.
- August 2, 2010 at 9:03 PM
- Krazy said...
I feel confident in any Body Weight Gymnastic metcon style WODs but am not confident in my Oly lifts right now. Snatch feels sloppy and my wrist is still little tweaked from a few weeks ago on cleans.
Looking forward to seeing what your program can produce for me! Looking to hit up a few comps this fall in order to prep for sectionals
- August 2, 2010 at 9:16 PM
- Kyle F said...
Sat July 31, 2010
Front Squat = 138 kg
Snatch = 80 kf
COVP Pull Up = 40 reps
10# pr on Front Squat and Snatch. Happy with that. Snatch is sloppy though, could be better.
- August 2, 2010 at 9:42 PM
- Soren Kristensen said...
A: 60,70,75kg
B: 15,25,30kg as ring dips
C: around 2.34
- August 2, 2010 at 10:47 PM
- Patrick "Phatty" Vuong said...
Had to do this workout today as I won't have a chance tomorrow.
B) 6x35, 4x45, 2x60
C) 3:42. Out and back, straight line, with a hill. Uphill first, then downhill. Didn't really have to wait for cars but looked both ways during intersections.
I want to work on a few things before saying that I'm totally ready. For one, I want to improve my flexibility, I don't want mobility to be one of the things holding me back. For example, when I do pistols, I feel it in my quad in the straight leg, because it's compensating for the tight hamstrings across the knee joint. I want to improve hamstring flexibility for that and things like L-sit.
Also, running is a big goat of mine, but don't know if I'm ever gonna be good at that.
Having said that, is anyone really ever totally ready? Everyone always wants to be working on some aspect of their game. If a competition were to start tomorrow. I'd be doing it.
- August 2, 2010 at 10:53 PM
- Mack Lar said...
I've read and reread yesterdays post concerning lessons learned and the way ahead several times trying to absorb it all. Really looking forward to another year following the Big Dawgs.
Coach, as far as programming for different sectionals/regionals on different dates I feel that what you did this past year went well beyond what any of us would ever ask of you. This next year it should fall more on us, the community, to help each other out with questions/strategies concerning tapering. There are some great coaches in the community as well as some individuals with a few years of BD training under their belt that can offer sound advice that supports your intent. Thanks for all you do.
As far as being ready for competition goes, I will never pass on an opportunity to learn more about myself. I'm currently focused on getting stronger(apparently I'm one of the few that is too fast for my strength) while only touching on the conditioning enough so that it does not affect my ability to lift heavy things. If you said the first BD Challenge was tomorrow, I'd be all in.
- August 3, 2010 at 12:43 AM
- 劉林育雅嘉韋 said...
- August 3, 2010 at 3:47 AM
- Soren said...
Ohh, and by the way, more than ready for comp. Not looking at doing any games stuff, but just having this community, read the feedback, watch the swedes tossing bricks (jätte bra), be thrilled about the workouts coming up, attacking them, feeling fucked, disappointed and satisfied all in the same workout but most of all, learning all the time on how to improve on performance is enough for me.
That being said, I am more than keen on a getting in on the dawg comps and testing myself against some of you beasts!
James, what are the odds of having an OPT CCP online?
Will work on saving up for the Kansas trip!
thanks to you and everyone posting here!
- August 3, 2010 at 4:44 AM
- Garage Crossfitter said...
I am currently 5 weeks into a 4 day a week structural balance program and doing 1 OPT/crossfit workout a week. I have pr'd a few of those CF wods but i do not feel my work capacity for multiple wods is good right now and i havent run or done any high rep DU's in 8 weeks. I am really focusing on balancing out my body, healing some nasty stuff that build up over the last few years and I know my brain will tell me when my body is ready to start killing it again, time frame unknown?
- August 3, 2010 at 4:58 AM
- Bear said...
A 60-60-70 kg
B 25-30-40 & 35,f-30
C 3:28 min
5 kg is the smallest weight I have and I didn´t have time to borrow. 70 OHS felt really good. Did ring dips with weights on a baseball bat hooked in my knees. Hard to fit 40 but it was to heavy anyways, then to tired. Did bardips 2x45 kg the other week. Really tired hammies for the run and I ran 10x80m, but I expected faster. Will measure the field just to be sure it´s really 80 m.
My knee is sore and I´m not prepared for metcons at high level, 2 months ago since I really did them. But hey, if I had to go tomorrow or today, I would. It´s like my job as a firefighter :)
- August 3, 2010 at 5:19 AM
- DAVE X said...
Hey Coach. If you told me to run through a brick wall I'd be ready to.
My strength numbers are all there, but doing multiple events sounds like a bad idea to me. Speed seems okay, but my metcon ability is a little sluggish. Recovery seems a little slow as well.
Question: I'm going on vacation August 7-14th. I plan on hitting the WODs up to my departure, but after that I wasn't plannning on even looking at the Big Dawg Blog until I return. I'm going to focus the entirety my week on R&R.
How should I approach the training when I return? Should I start from were I left off at the beginning of the cycle or just join in where the rest of the pack is. I assume it's just to join in and scale volume accordingly.
Thanks again Coach. I think everyone would agree with me when I say that we owe you a debt of gratitude for what you've done for us in the past year and beyond.
- August 3, 2010 at 5:24 AM
- Martin Altemark said...
A. 70kg, 75kg, 80kg
B. 25kg, 35kg, 50kg
T-line sprint drill from sunday: 35, 36, 38
Also some 80-85% c&j after extensive warmup to see if foo held for splitting.
OHSQ: 80kg was way to heavy for 80% and more like 99% today at that tempo... I have been practicing handstands every now and then during the last week and I think shoulders was tired from that.
T-line felt awkward, but foot held up. 800m felt so good. Found 80% nicely.
- August 3, 2010 at 5:40 AM
- DAVE X said...
I forgot to mention that this is the perfect jumping on point for all you lurkers out there. Get posting. It benefits you and the rest of the pack. Related to that point: if you committ to following this blog on a regular basis and give 100% effort during training, then you are a Big Dawg regardless of your strength numbers or MetCon times. Being a Big Dawg is as much of mental thing as it is a physical thing.
- August 3, 2010 at 5:45 AM
- Martin Altemark said...
I am not at all mentally ready for competition right now, but not far off either. 3 weeks ago I felt 100% and did PR at alot of stuff - 5k run, C&J, got that BW snatch, back squat. However something happened when I got back on here, probably because of volume changed dramatically for some movements (pullups, squats) plus the fact that I twisted my ankle. I don't have that edge both with 1RM and being uncomfortable right now. Also started working after vacation (too short vacation), which could have affected me.
Foot is healing and I am all fired up from yesterdays post so I will be ready soon. 25th of September I will prepared to push to my limits. I am already feeling better so I think a few weeks is all I need.
- August 3, 2010 at 5:52 AM
- Rory Hanlin said...
Definitely not ready for a CF comp. Strength cycle the last month has erroded what little work capacity I had left from Army training. Had to pretty much start over...
Main goal for me for the 2010-2011 season: better conditioning
- August 3, 2010 at 5:53 AM
- Paul Smith said...
I am competing in a local competetion (Survival of the Fittest - Atlanta, GA)in about three weeks and feel great about my strength, but feel there is definitely room for improvement when it comes to my speed and metcon. I have seen quite a difference in my strength in the last two months and am looking forward to see how this will carry over to the other events in the competition.
Can't wait until the first Big Dawg Challenge. This should be a fun year.
- August 3, 2010 at 6:17 AM
- Krazy said...
@ Paul Smith
Is the 'Survival of the Fittest' open to anyone or is it invitation only???
- August 3, 2010 at 6:25 AM
- Andy said...
a. 135/155/155
b. 70/70/90
c. good pace probably about 3:15
As far as competition ready on a scale from 1 to 10 I feel about a 7. As far as the next 3 months will go training will be hard to come by once football season starts. Hopefully I will be able to maintain until the season is over and then hit it hard for spring sectionals.
- August 3, 2010 at 6:59 AM
- Paul Smith said...
@ Krazy
It is open to anyone. Here is a link for info on the competition.
- August 3, 2010 at 7:52 AM
- Lindsey said...
C. 3:36 - 200m hill to start
I have come a long way since starting my training but I still don't feel like I'm ready to compete. I have a lot of room for improvement on so many movements. Technique, strength, endurance... look forward to working hard to improve in all these areas.
- August 3, 2010 at 8:18 AM
- Alex said...
Hi Coach,
Thanks for the outline in your comment on Aug 2nd...it's always good to see where you would like to take us, and see the journey laid out ahead.
I can honestly say that there are very few elements that I don;t need to improve: I need to get stronger and faster.
A- 95-100-100 could have gone a bit heavier, but since it was 80% I did not push it too much...my 1RM for OHS 125.
B- 6 1/2 elastic, 4 no elastic, 2 no elastic.
I find ring dips easier than regular dips. With reg dips the angle hurts my shoulders (I have tears in my labrum ..both sides)
With ring dips hands are closer tot he body and it hurts less ...with ring dips I can add weight..Not with these.
Not sure what I should do: Suggestions?
C- 4:15 It's POURING rain in Montreal right now...ran on treadmill at incline 1 for 800m.
I would liek to go to sectionalsand qualify for regionals. Last year was my first experience with teh CrossFit Montreal Crew (Roch, Lulu, Ange, Pete, Mizar, Emilie, Cecile, Jacques, Jason, Anne came and wactched us... ) and I would liek to improve on every level. Already in teh past year I have seem HUGE changes...
I need to be "slow and steady" when building strength and need to be consistent. I need to keep a positive mindset.
So far, so good :)
- August 3, 2010 at 8:19 AM
- Brent Maier said...
Last year with the OPT competitions including Denver comps (Colorado Crossfit Games, Sectionals, Regionals), it got expensive and I felt like just as one ended, you were preparing for the next. Denver is only a little over an hour drive for me but I felt like I had to get a room so that I would be best prepared for the event. I'm going to try and have more fun this year and focus on training more than how many competitions I can fit in. Generally I try and treat all workouts with the same intensity I would at an event so the more fit I can become while having fun, the more confident I am when walking into the competition arena. I'll try and hit as many OPT competitions as I can this year but anything regarding travel is not top priority. Specifically for me, I need to get my metcon capacity up to a new level somehow without losing strength. Secondly, I need to get my oly lift technique dialed in when weights pass that "holy shit this is getting heavy" mental block. There is a city wide affiliate competition happening on Aug 14th I'm going to compete in just for fun. We'll see how it goes...
Yesterday James, you asked for suggestions on how to provide taper assistance for those competing throughout the year. Is is possible to come up with a formula that hits all subsets of skill work for the week leading up to competition? Build a must do such as 20M accelerating sprints 80%, so many box jumps, DU's, light snatch/clean t&g, etc. Then build a matrix that has associated taper skill routines based on all kinds of movements so those that know their first WOD can hit those drills for specific movements. Follow that up with maybe performing 1/4 of the wod with lets say 25% weight/reps for a few rounds to gain familiarity with movements. Really, just guidelines to allow the dawgs to think for themselves without forcing us to overthink it. Just a thought.
- August 3, 2010 at 8:45 AM
- ETC said...
A: 135/145/155 (PR- but wasn't trying to get one)
B: Skipped due to time constraints
C: 80% Run - did not time it - just tried to keep a consistent steady pace with good technique.
Where I am:
I do plan on competing this year but there are not many around my area. There is a small fitness challenge that I am doing on Thursday and I feel ready to go for that. As far as CF style games I still feel that I am not strong enough to deal with the RX weights and be competitive. If I am good on speed should I be doing slower heavier lifts to balance things out
- August 3, 2010 at 8:48 AM
- Lisa M said...
James as usual you have gone above and beyond with what you do for this community. This upcoming year looks very exciting I am super stoked!!
I am no way prepared for competition but will do it anyways with no expectations other than giving 100% of what i got right now. I always have the mental capacity for competition even if the body might not be ready.
I have a major conundrum - i have spent the last month working on my oly lifting because it truly sucks and if i want to reach my goals for this upcoming year my technique must improve. It has been very frustrating and haven't seen the improvement i would like but i know that i have to stick with it. I liken it to trying to change my golf swing!! My concern is that during this time I am am sacrificing my strength and metcon abilities and i feel like I am missing out on OPT training. I booked a meeting with you to discuss this but seeing as you are such a busy man couldn't get in to see you until October - so any guidance you could give me until then would be much appreciated
- August 3, 2010 at 8:59 AM
A. 155 x 3, 155 x 3, 165 x 3
B. 72lbs x 6, 88lbs x 4, 112lbs x 2
A - overheads felt pretty good today, better then usual, threw 190on the bar after the 3 sets and hit that fairly comfortably, so I was happy with that considering what a weak point it is.
B - Dips felt pretty solid, I wish I had a dip bar because I always have to do them on rings
C - Hips during the run felt tight, didn't feel good overall on the run.
Thanks for all the info posted yesterday, good to know and looking forward for what's to come.
As for Competetion right now, I don't feel too off, but running in a metcon right now would feel terrible. I could do it if needed, but would prefer about 2 weeks notice.
- August 3, 2010 at 9:28 AM
- Bear said...
Oh I forgot. I still suck at some gymnastic movements. HSPU and especially Pistols (which I can´t do properly) are a major weakness. It would suck to DNF because of it.
Also, I need to handle volume better, I have a tendency to crash-n-burn and cramp up in my lower back. The suckfest from last week is one example ;)
- August 3, 2010 at 9:44 AM
- Chad Hall said...
B. 55, 65, 85lbs
C. Row 800M 2:56
OHS didn't feel great so kept it light, shoulder is acting up again and knee didn't feel 100%.
Dips felt fine, but tweaked something in my right lat on last set, should be ok though.
No run becasue of knee, row instead, felt ok.
Wouldn't want to compete now, feel about 70%, if I had to, of course I would though. It's just because of injury set backs though, had I been able to train hard the previous 2 months then I'd be probably 90% or so.
- August 3, 2010 at 9:50 AM
- Mike Molloy said...
B: 50-65-75 (on rings)
I'm feeling pretty good these days. My "metcon" ability probably isn't as high as it could be but I've been feeling really good about my strength improvements lately. Definitely got the three "H's" going on...
I'm fairly confident I could handle the load of a competition right now without it wrecking me.
- August 3, 2010 at 9:51 AM
- OPT said...
Phatty, YES, there are times when people are ready and NOT ready
Soren, we've talked about the online stuff but i meet most of it with challenges as it loses the significiance of the personal touch...and i have a problem with that right now - god knows there are a shit load of poor coaches out there from weekend courses where they did not care if the coaches could actually coach, only if they could pay the fee...more to come
DAve X, jump in when back and change volume as you feel prepared for
Rory, good to see you're out there
Brent, good idea except that it "templates" things which i hate doing...i guess there will never be an answer to how do we prep for the regionals in diff sections with the same programming?? - but maybe knowing who is designing it - i.e. maybe have the same WOD's for all regionals on all the same dates this year would be best??
Lisa - how do you determine your improvements or lack of in the oly lifts - sometimes people base it on weights and that for such a tough skill for an aged athlete is unfair - take me, my 1RM snatch has not changed in 3 years but Isabel, and snatches in workouts are better for me now - as in wod # 1 this year, that would have F'in crushed me 2 years ago and now i can complete it...so how are you determining success?
- August 3, 2010 at 9:56 AM
- Poly said...
A. 185, 195, 205(epic fail)
B. On rings, no weight, focus on ROM
I've been bitching incessantly lately, but I think I am coming around, and very slowly building. I'm starting to realize that I may have come as far as I can without some technique coaching. Shoulder pain and mobility is really affecting my ability. I am also lacking confidence in some of the more technical movements.
- August 3, 2010 at 10:16 AM
- Anthony said...
C - Nice and easy
After 4 comps this year, one being 10 days ago, I am no where near ready to do another one any time soon.
My focus is solidly on Sectionals next year. My goal is to get strong and technical right now.
- August 3, 2010 at 10:39 AM
A: 185 across, had significant wrist pain during the OHS and wasn't comfortable adding on weight, though it didn't feel like I was close to pushing lower body/midline strength
C: 3:30, pretty easy pace, felt like I could have kept it for at least another mile. Stayed conscious about running form and pulling with the hamstrings.
I don't feel competition ready, although I think that's mosty a mental issue, as it's pretty much been the last thing on my mind. Last competition was an O-lifting meet in May, since then I've just been thinking about what needs attention, development, etc. Attended a CFE cert a month ago that was extremely helpful in getting me to approach running from a skill/training standpoint.
Otherwise, if I wanted to be prepped for competition I would want at least a couple weeks to work on synthesis - I know I've made strength and skill gains over the last few months, but they don't really feel "integrated," as in readily at my disposal. Otherwise, I could probably use more training everywhere, although pulling movements especially.
- August 3, 2010 at 10:53 AM
- Jen Osborn @CFN said...
A. 65/75/85 (havent done OHS since beg. of june, big time unstable but not heavy)
B. dips b/w 2 GHD machines no weight.
- August 3, 2010 at 11:18 AM
- PTS said...
ring dips 25,45,70
skipped the run because of plantar fascia pain.
ring dips unweighted
As far as competition I feel like I could go tomorrow. Weaknesses are still weaknesses but as far as feeling ready to push hard in a competiton type setting I feel ready. I'm currently enjoying the journey we are on here though and look forward to training and improving every day.
I second Mack Lar in that I feel strength may be a bit more limiting for me right now than speed so I might keep an eye out for chances to work strength when it is clear that speed is the goal.
- August 3, 2010 at 11:18 AM
- brian cilento said...
a: 155-175-185 (failed on rep 4 and dropped weight to 175 to finish)
b: 95(failed for 6), 85x6, 95x4, 105x2
c:3:17 on treadmill no shoes, easy pace prob less then 80%
to be honest i am all over the place as far as goals go. i am running a marathon oct 9th to raise money with my cousin for a charity. so i am doing CFE 3x a week with OPT. i have found this to be a lot. the hybrid chalenge is coming up end of aug, then the race, BD mixed in, then sectionals? i have been working out by myself in a regular gym. because of that i feel like i have been lacking some intensity, a lot harder to push yourself when no one there to beat. so you ask if comp ready? i feel ready for any work out, but a full comp, no. excited to see 2011 train thru from start to finish. coaches top 4 goals were related to the dawg dish, lets work on that
- August 3, 2010 at 11:30 AM
A. 155-165-175 3011 tempo all felt easy
Deceided to test a tough 1 rep got 225 with no tempo. Old pr was 185
B. ring dips 25lbs, 35, 53 3011 tempo all felt gd and explosive
C. 800m run 80% effort 3:01 first run in 10 weeks. Felt gd.
Like I said before I am coming of a 10 week catalyst cycle and though my numbers on my lifts weren't as high as I wanted them to be it did wonders for my flexibility, technique, and overhead strength. Specifically noted on my OHS pr.
Def not in competion shape yet but I feel good physically. Conditioning needs a lot of improvement to get back up to my standard. Gotta get my mind straighten out as well. Glad to be back in this community. Just what the DR ordered!
- August 3, 2010 at 11:48 AM
- Marshall said...
A. 145x3,165x3,185x3 Feeling good today, so went for a 1RM-215 +15lbs my old 1RM (2months ago)
C.4:45 Did a 20m shuttle run inside for 800m (Dark and rainy outside)
After taking 3 weeks off and then going from sea level to 7250' in the past month I feel like my lungs and strength have finally returned and then some. I've had several PB's in the past 2 weeks. I am definitely in the too strong for my speed category (5'8" 166lbs) I'm also on a really crappy work schedule right now with some shift work and broken sleep periods. I'm usually getting 9 hours a night and have been feeling refreshed and ready to hit it hard so I feel ready for some comp.
Coach, I can't thank you enough for all the hard work you put into this blog and community. 18 months ago I couldn't over head squat a broom handle correctly, today my OHS was 215#, the proof is in the pudding! Myself and several other guys who follow the Dogs have a grown a following of others wanting to know what programming we are doing and asking for advice/help in the gym. I think the saying goes that the sincerest form of flattery is imitation. I have seen a huge ripple effect from your efforts that extends much further than you may realize. Thanks.
- August 3, 2010 at 12:01 PM
- Jen Osborn @CFN said...
*4got about the 2nd part of the post...
ummm id say that im not 100% ready for any competition but I would love to try! I just started training in March so im learning a lot reading, watching videos AND ASKING 2 MANY QUESTIONS :)I just got my first MU not to long ago and cannot do a full HSPU YET! ALMOST THERE! I'm working on my weaknesses and already see progress.
I feel in March I'll be ready! goal is to win sectionals/regionals and be top 10 @ the big show! Im shooting high goals here but if i stay healthy and keep working hard I beleive ill get there!
- August 3, 2010 at 12:18 PM
- Martin Altemark said...
Ok - us euros are getting a bit jelaous of the CCPs held everywhere.
OPT - you need to get them seminars over here too. Why not in Sweden? You'd fill them I'm sure. If you ever you need help with that just drop me a line. It would be huge for us.
- August 3, 2010 at 12:19 PM
- Krazy said...
A- 155lbs-160lbs-185lbs(Fail on #3)
B- 75-90-115 (Ring Dips)
My previous PR was 185lbs so I was pumped to get it twice and almost the third time (weight traveled forward).
- August 3, 2010 at 12:29 PM
- Hattie said...
Hi All,
Long time lurker, first time poster. As Dave-X said it is the perfect time to jump in, so here I am. I follow my local Affliate and we occassionally do OPT based workouts as well I mix in 1 or 2 workouts a week based on my schedule.
I am mentally always ready to compete, I love competitions because win or lose you always get better. I have a lot of weaknesses I want to work on this year. I want to have more linked pull-ups and make a lot of gains on anything bodyweight related.
My gym did a couple of the Big Dawg Challenges last year and it was a ton of fun.
What I love about crossfit is depending on the day and the workout anyone with mental determination can succeed.
- August 3, 2010 at 12:47 PM
- Stephen Flamm @ CFN said...
A. 155-165-175, then went for a few heavy singles, finishing with 219, a 25 lb. PR
I have a few issues holding me back from being competition ready. First, I'm coming off of a 10-week Oly cycle. My technique, speed, and strength are greatly improved, but my performance beyond 2:00 has suffered.
Second, I am getting my left knee scoped tomorrow, which will take me out of loaded knee flexion for at least a couple weeks depending on what, if anything, is found. It has been causing problems for the greater part of eight months. It has, at different points throughout that period, not allowed me to perform any loaded knee flexion or running. I've already gotten two cortisone injections, and though they have relieved the issue temporarily, the problems just come back.
So competition readiness is up in the air, dependant upon tomorrow's results. I'm mentally focused, have outstanding training partners, eating well, and stronger than I've ever been, though.
- August 3, 2010 at 1:00 PM
- Chad Walding said...
B. 1.5pd/1.5/2...on rings
I'm feeling really good but I'm not ready for competition physically or mentally. Actually I think I'm not going to participate in the Texas Throwdown in Dallas 2 weeks from now. Just don't think my mind is in it right now.
Physically I'm stronger than I have ever been, no doubt about that. Everything has gone up in the past 2 months. Relative to others who compete though I'm still behind. My metcon has pretty much stayed put although I think a lot of that is pretty much how familar and comfortable you are with the pain as opposed to conditioning. So right now I would say I've just not been doing a lot of it but don't think it would take too long to get back.
Strengths: rowing, running, GHSU's, DU's, 2-8 minute WOD's
Weaknesses: gymnastics..all of them, overall strength, oly lifting technique, weak in going overhead, 20 min+ WOD's
Opportunity: improve with strength, oly lifting, gymnastics, qualify for regionals
Threats: R knee pain, needs ACL revision and now is not the time.
- August 3, 2010 at 1:22 PM
- Soren said...
James, i hear you with online stuff. I did Wellcoaches course from the US, when based in DK and they only run it through Internet and actually is one of the few courses I have done externally that was successfull and yet... it lacked that personal touch.
I am in the same shoes as the swedes. I am in Aus, and have done OLY strength and conditioning but many of them seems to be kinda old fashion compared to how you program and not very Crossfit'ish.
It may sound as an excuse but with 3 girls, I find it hard to justify that I go across and do one seminar at a time in Canada and there is quite an expense attached to it.
So, the same goes with Australia as with the swedes - if you wanna come down. let me know!
- August 3, 2010 at 1:41 PM
- Lisa M said...
Ha James you are soooo right I have been basing it on weight and feeling inadequate because i have only ever been working at that 50 - 85% range and even that sometimes is feeling heavy. However today was the first day that i did a full squat clean at 135# which is 5#s off my PR (power clean) but with PERFECT technique in my pull anyways. So for the first time when the weight started to get heavy I didn't bend my arms and it felt great just need to improve my speed getting under now. So yes i guess I am making improvement in technique but as a CF athlete i guess we are always looking for that "heavier" lift - I just have to remind myself that technique is the means to getting there and with proper technique the "heavier" metcons won't feel as heavy as they do with poor techinique. So thanks for pointing that out - as for sticking with just this oly cycle should I or will it put me too far behind when I am ready to jump back into BD training. Should i be throwing in some BD wods along with my oly training??? I really appreciate your help
- August 3, 2010 at 1:58 PM
- Jonathan Thom said...
No more lurking!
Competition wise, I feel good mentally (which is huge for me), not sure if the physical is there currently though.
- August 3, 2010 at 2:02 PM
- Greg said...
From 8/1:
T-line: 39.2/36.8/38.6
PC: 165(f#3)/155/155/155/155
Med-ball: 20# FUN!!! but brutal with 20# ball.
Was pleasantly surprised at my speed on the t-lines. only reason last was slower was a "double-back" on the 2nd rep going backwards to catch the cone - hehe.
Notes here instead of when I do today's WOD:
As an older guy (40), and a recent follower, I am already very please with the adaptations I am seeing (Thank you very much, James). I am not really feeling ready for competition other than mentally (pretty fired up right now about the day-to-day effort and results). Physically, I feel good, but pretty sore in the PC the last few days, although stretching and foam rolling is making a HUGE difference. I feel like my goal of rowing around a 6:45 2k in the CRASH-B sprints is certainly possible.
- August 3, 2010 at 2:08 PM
- joey warren said...
I think I could compete tomorrow, the biggest thing for me is to get mentally back into it, to get ready to push it during training. Also I need to get my diet back under control... so i wouldn't like to compete tomorrow (but I could) as I have to get my mindset stronger. I feel that was my biggest weakness competing was mental toughness so a little mental training will do me good, and I feel that comes from gaining more confidence!
I would like to still work on strength as my speed and power is a lot greater that my maximal strenth or slow movements. The front squat is my limiting factor on squat cleans as I can power clean more than I can squat clean. Im going to jump back in 100% but want to see where my strength stands the next strength cycle as I may want more of that to gain more confidence and work on technique of oly lifting.
- August 3, 2010 at 2:20 PM
- kat. said...
I'm very careful with any movement involving shoulders, due to a month-old injury (healing slowly). First workout ever in our new box today, and since we only have some modest range of equipment available, I had to clean and PP the barbell for OHS.
OHS 5 x 30 kg, 3 x 30 kg, 5 x 30 kg.
My 1RM OHS is 50 kg.
No dips & run, apart from the morning running drills session.
I don't think I'm ready for competitions involving gymnastics or barbell work right now... I did improve my running and DUs lately though.
- August 3, 2010 at 2:42 PM
-99.9% paleo because I still use a whey protein shake. I have been tinkering with my athletes zone for past 3 months and has really mind fucked me a little. I believe I have it dialed in now.
-I switched over from main site after using that since 11-2008. I saw a decrease in strength. My mind is saying "this weight is heavy instead of saying your going to throw this around like paper." Some could have been due to over training as I have not had more than one day off in over a year.
Began to foam roll consistently one week ago. I also began 60-75min massage therapy sessions for muscle recovery once every two weeks. Had my first session yesterday and felt wasted after. My muscles performed great today especially on the run. A lot of knots still need to be worked out.
Strengths- body weight movements
Weaknesses-rowing,o lifts,technique
I am attending the O-lift cert in Colorado Oct 2-3rd. Mobility, Gymnastics. Regain a hard mindset.
Give me the go now, I would find a way to win.(My profession we either win or don't go home). End of the year I should be 120% ready for the go.
I am from Kansas so you made my day yesterday with the news about the seminar.
Thanks for your hard work.
- August 3, 2010 at 2:47 PM
- Cocopuffs said...
C: skipped
Subbed bench press for dips no rings yet. Instead of C i did the flight simulator double under thing (5 -> 30 -> 5) didn't time it, didn't go all out. managed to do 23 unbroken. Went for a nice long run yesterday so didn't feel like going outside to the field to run an 800.
- August 3, 2010 at 2:55 PM
Getting more confident as my strength is increasing. My snatch is still really sloppy but im sure it will get better overtime. Metcons and bodyweight movements are a little behind. So I don't think I'm ready just yet for competitions just yet. One more question is it ok to stay a day behind or should I just skip the workout today and just rejoin the 4th and start from there?
- August 3, 2010 at 2:55 PM
- Kevin said...
A. 135, 145,155 (back still an issue, see below)
I was feeling great--strength was up noticeably, esp shoulder to OH; bodyweight stuff was improving big-time--until I tweaked my back about three weeks ago. Since then it's been a battle, feeling like I'm 100% and then taking a step or two back. Last Tuesday's metcon set me back a little bit and I tried to rest through the weekend.
Long story short, I need to be smart and either scale stuff or take a week or two off the programming to heal. Joey sent me his back rehab WODs from before the Games, so I may try those.
Other than the back, the only thing preventing me from being comp-ready is a cross-country move 9.2.10 from the Bay Area to Brooklyn with the wife and the baby. I have a feeling that given the craziness of the next month, maintenance might be a good goal.
Hoping to hit the ground running out there, but also find a place where I can get some good coaching. I feel that I'm leaving a lot of weight and performance out there because of sloppy form. Finding good coaching may lead me off the blog for a little bit, but I'll work to get back on it.
Sorry for the thesis. I'm a lawyer, what can I say?
- August 3, 2010 at 3:10 PM
Sorry guys, I'm a few days behind...
Dead lift/double under from 7/29
6:54 Rx
"OPT 3" from 7/31
I'm going to have to skip a few days if I want to catch back up. I have just been too consumed with doing some extra running in preparation for the Chicago Marathon.
- August 3, 2010 at 3:19 PM
- Cocopuffs said...
Where am I right now? I'm the new kid trying to prove himself... I have alot of work ahead of me if I ever want to compete. My workload and work ethic and recovery time is ridiculous though if you gave me 6 wods tomorrow and said that that was what you wanted and that it'd make me better I'd do it no questions asked. Realistically? I know that my technique for the olympic lifts, kipping pullups, anything with rings and Double unders are huge problems for me. I need to find a local coach and work on these things. Give me any WOD with high reps and low weight, KBswings, rowing, situps, pushups and I will demolish it. Running and bodyweight exercises (box jumps, burpees, HSPU etc..) pose a bit of trouble because I know that I'm carrying around at least 20lbs of beer gut. I'm crazy committed to this now and I need to thank you guys for all of the help you've given me since I started out. It's a privilege to have this many people with so much knowledge and experience to get help from. Thank you guys!
- August 3, 2010 at 3:20 PM
- David said...
A. 70, 80, 85 kg
B. 32, 34.5, 40kg
C. 3:08 on mill @ 1%
I've been off this programming for a few months. I wasn't competing so ran through all the main page hero workouts starting Memorial Day. Just got back from 10 days in California, most of it spent hiking in Yosemite.
I feel fairly well rested. The OHS felt fine. The dips were initially quite disappointing until I realized that I grabbed the 32kg bell instead of the 24 for the first 2 sets. I felt much better when I realized the 32 was being used. The run felt fine, not 100% but somewhere between 80-90%. Running is my weak link right now.
- August 3, 2010 at 3:25 PM
- matt said...
C.3:22 out and back with some massive WY wind.
Love the reflections of last year and direction of the upcoming year. Motivates me and reassures me even more about the terrific programming.
I don't feel confident in Snatch or Jerk. Strength is good as well as gymnastic movements. But running anything longer then a 400m can be better.
That be said, love competition and everything that goes along with it.
- August 3, 2010 at 3:55 PM
- Paul Klein said...
kept it to 80%
C. Felt good
Last night, I had a private o-lift coaching session with Andy Hendel from CrossFit Charlotte. I got some good pointers to work on to help my snatching.
Competition readiness? Physically I am good to go. My body feels good and my recovery has been great. Mentally, I'm not quite there. The OPT 3 workout on Saturday really mind eff'd me. I am having a little trouble getting past my pathetic front squat. My confidence has dropped a ton. It's funny how one weekend I'm on a high from a 25# pr split jerk and the next weekend I'm crushed by a -20# front squat. The lows definitely last longer than the highs.
On a side note: I got my tire, and 10lb med ball. I have so far found 26lbs of chain (per side, so 52lbs total). I need more chain, but I'm finding it hard to find a good deal. Where did you guys get your chain?
Also, I am still hunting an airdyne.
- August 3, 2010 at 4:50 PM
- Carrie McG said...
B. purple band X 6, red band X 4, bodyweight X 2 (yay!)
C. 3:24 (Probably ~85%)
Was cautious due to hip flexor.. But it feels ok so that's a good sign.
In terms of competing, I am not ready yet. I have skills that I have not achieved yet (muscle up, consistent C2B pullups, strict hspu) which I feel are necessary to compete. I also feel I need to be a bit stronger to be at competition level. I am getting more confident in my oly lifting but I have reached a sticking point in my snatch that definitely needs coaching to increase in weight (its only 95 currently.. But my 3 rep is 90). I need to improve my running as well. Lots to work on, but I have a plan for my goals and I will get a muscle up by sept 1! :) I'm really excited to get deep into these next training phases and really see what I am capable of.
- August 3, 2010 at 4:50 PM
- Sean Cummings said...
OHS: 95, 105, 115 (did 3 to 4 light sets to get some practice in, about 2 months ago I could barely do the bar. Now form looks pretty good)
Ring Dips: 53#, 72#, 88#
As for competing, I just learned OHS and Squat Snatch this summer, so that is not there yet. But, at age 34 I am stronger than I have ever been and have PR'd almost every lift since following these workouts everyday. So, I am up for whatever!
- August 3, 2010 at 4:59 PM
C. 2:52 (felt stiff)
Physically. Gearing up for competition but not ready. Hands are torn up and need some more ramp up time. Oly lifting and shoulder to overhead remain the biggest weaknesses.
Mentally - very tired. This is due to life events more than training but it certainly affects the training. Can't do anything about most of them except be patient and keep a good attitude.
As with others, I'm going to do everything I can to compete in all the Big Dawg competitions. I'd love to get in the Garage Games too, but I won't be able to.
- August 3, 2010 at 5:10 PM
- unit said...
as far as where I m now:
been trying 2 work on weaknesses in 4 groups... post chain, quad strength, shoulder girdle and oly lifting... feel that I'm still weak with the quad strength as this is a limiting factor on many movements... pr'd in DL (505 a couple wks ago)... the last couple/three wks been trying 2 get back in2 metcon shape and work on that type of conditioning as well as sprinting/throwing/track... since being more ballistic my oly lifts seem 2 b responding... a long ways 2 go though... so, not ready 2 compete, but would gladly welcome competition...
- August 3, 2010 at 5:28 PM
- Erik Luber said...
A- 35 kg/40/45
B- 16 kg/32(3+f)/36
Think I would be good to compete tomorrow if I had to. Have been hitting a lot of strength PRs and feel pretty fresh in general. Metcon work is definitely a bit deconditioned, although the 800m felt excellent today.
Yesterday's post: Damn! So many things to be excited about. Thanks so much coach. Kansas 2011 here I come!
- August 3, 2010 at 5:38 PM
- Erik Luber said...
- This comment has been removed by the author.
- August 3, 2010 at 5:38 PM
- OPT said...
k. jones, start with everyone on the 4th
- August 3, 2010 at 5:42 PM
- Joel B. said...
felt pretty easy...good 80% effort
too light
this was more than 80% by time, but I just ran and felt good.
Comp wise...not ready right now, but maybe more ready than I think? Didn't train Jan-May because of fire academy, but now strength numbers are actually higher than before. I just really enjoy this training and the phases and positive community. Along with that, I love to compete as well. Mostly to see the improvement but also the other factors. Being a probationary FF, that is definitely the priority, but they almost always can co-exist...energy, time, etc
- August 3, 2010 at 6:00 PM
A. with a broom since I have no weights available now
B. On rings w/o weight
My goal for the near future is to maintain my current fitness levels as I transition to life overseas. Competing in the near future will be tough, but I hope to pick it up hard and heavy in September.
- August 3, 2010 at 6:08 PM
- Marcus Filly said...
DIPS (ring):15/30/40
I don't think I'm ready to compete today, tomorrow, or the next. My ankle is a bit dodgy right now and has been for over a month. I settled down for the Games and didn't cause me any problems but seems to be acting back up. I'm really focusing on healing my ankle and other nagging stuff.
I want to show up each day and give my best performance in these workouts. I want more than anything to follow this programming down to the very last second/rep/double day/etc.... and I beat myself up when I cannot because my body isn't feeling it. How do you guys deal with that? Anyway, more competition throughout the year is good for me. I got hit with a big dose of competition reality at sectionals this year. I did well enough to qualify but my body was absolutely wrecked and it forced me to withdrawal from regionals. Competition brings out another level and I need to experience more often throughout the year.
- August 3, 2010 at 6:20 PM
- Pfeifdog said...
A: 195 felt good
Where I'm at: Strength feels pretty good right now but that has never my weak spot, muscle endurance and body weight movements are my Achilles right now. I have great improvements in the last month and a half but still not were I want to be yet. I think I'm about 1 to 2 months out from being really competitive, but right now if pistols or HSPU came up in a WOD then I would be in trouble.
- August 3, 2010 at 6:28 PM
- Noah said...
A. 80kg, 80kg, 85kg
B. 20kg, 25kg, 40kg
C. 2:59 (admittedly faster than 80%, more like 90%, but it was so hot that I wanted to get it over with)
Not the best day in the box even though I got good numbers. Never felt comfortable with the weight over head and struggled to find a rhythm. Someone once told me that "a bad workout is better than no workout" and that helps me stay positive on days like today.
In terms of competing, I am not ready, but feel very confident that with the programming that Coach did for me at the beginning of my rehab followed up with these workouts, that when I do in fact get the all clear from my doctor that I will be better than before I went under the knife. I am still coming back from 2 biceps tendon surgeries (1 in Jan and a 2nd (because I'm an idiot) in Feb). Each day I gain more and more confidence, my lifts continue to improve, but I know I have a long way to go. My metabolic conditioning needs a lot of work and I need to continue to push through those moments when I get into a staring contest with the bar.
Each day brings a new challenge but as a famous General once said, "accept all challenges in life so that you may feel the exhilaration of victory." I am chomping at the bit for that moment...
- August 3, 2010 at 6:30 PM
- Jay said...
Tweaked my elbow bad snatching on saturday...made 185 difficult to keep overhead...which shouldnt have been. Ready for competition. Physically I always feel ready. I think there is always plenty of things that need to be worked on...maybe that's what attracts some people to crossfit(I think for me that's half of it). As for the mental part of the game definately far from ready...dont think it'll take long to get back in the mindset though.
Physically 95%
Menatlly 50%
- August 3, 2010 at 6:31 PM
- Noah said...
Sorry for the double post but I left out the part about really working on flexibility in my hips and shoulders. Kelly Starret's videos on the CFJ are great if anyone has any issues. I just have to get in the habit of doing them as many times as I've watched them.
- August 3, 2010 at 6:34 PM
- Adam Rogers said...
A - 165x3x3
B - 60lbs x5, x4, x2
OHS was above 80% effort for third set.
Run felt great, haven't been out running for a few weeks.
Feel strong, would be comfortable to compete very soon.
- August 3, 2010 at 6:43 PM
Dips: 35(5)/53/60
800: 2:58
Body feels good. Mentally I feel good. Squat snatch is weakest link but overall I am ready for whatever. Like Stephen said before me, I have great training partners and we follow a great program. Let's do it.
- August 3, 2010 at 7:08 PM
Sprints: 32.2/31.6/31.13
PC: 165/170/175/180/185(atleast 10lb PR)
Throws: 10lb plate
I feel good about my strength gains and my o-lifting. I still am not at my goals but I'm improving everyday so my confidence is high. I don't think I'm ready to go to that "dark place" in a metcon but that is all mental. I think the closer I get to competition that will improve.
- August 3, 2010 at 7:21 PM
- DAVE X said...
Felt great tonight. I feel as if I'm finally getting in front of all the stress with my job and life.
- August 3, 2010 at 7:22 PM
- Eric G. said...
- This comment has been removed by the author.
- August 3, 2010 at 7:36 PM
- Eric G. said...
Dips - 35/45/70#
800m - 3:09
1st day posting to the blog. I've been cherry picking for a bit, but it's time to give it a shot full time. I figure with the new cycle starting it is the perfect time.
I don't feel that my conditioning is near competition ready, mostly due to being in the middle of a police academy and having my training, eating, and sleep all out of sync...thanks to their piss poor PT program, 15+ hour days and wonderful college dorm food they supply us. (Great for a physically demanding profession, isn't it?!) On my own time, I've still been on a decent 5/3/1 program and working in Oly lifts 1-2 days a week, so the strength is there, but after a slow 2-3 mile run in the early morning, a 15 hour day and some strength work, there isn't a great amount of energy left for any reliable metcon work. I'm hoping that this programming will save me time and get me a good mix of everything while I finish out the academy and eventually adjust to the lifestyle change of working 6pm to 6am when I return.
- August 3, 2010 at 7:42 PM
- mhamilton said...
B. 70,80,90 (rings)
I feel great actually. Both mentally and physically. Since I've been following this program (2.5 months) have noticed some solid improvements in most areas. Certainly echo everyone when I offer my thanks for providing this in addition to what I am sure is an already busy sched.
That being said I am far off the competition pace (both sectionals and regionals) for most disciplines. Lots to work on. Strength and speed. Skill work with Oly lifts. Dreadful posterior chain and squating strength etc. Not sure I am necessarily gunning for comps but focused on continually improving across all fronts and will go from there.
- August 3, 2010 at 7:49 PM
- Steve Howell said...
A: 185x3 for all sets.
C: Calves are still tight for running and was pressed for time so didnt sub a row.
* I feel ready to compete and if I had to tomorrow I'd be ready to go. I'm feeling as strong as I've ever been right now my metcon is feeling great as well. Of course my oly lifts need work and will always need work but they are getting much better from last year. I feel my running would affect me in competition as it did at regionals but once I hear 3..2..1..GO!! I can't think about what needs work and what doesn't just need to think "get the work done" and get it done faster then the next person.
- August 3, 2010 at 8:06 PM
- Steve Howell said...
* also the diet has been off but I'm taking control and getting it back on track.
- August 3, 2010 at 8:08 PM
- r Gaines said...
Slow on my posts from last week.
Thur, july 29, 2010:
8:50… rnd one was great (unb DL and 49/1 DU). It was a sad scene after rnd 1.
sat, july 31, 2010:
3RM FS-205#=93kg
2RM snatch-145#=66kg(1st was a sqt snatch 2nd was a power snatch. old 1RM PR was 135)
Chin ups- 23(Current PR 30...sad day on the bar.)
sun, aug 1, 2010:
part 1:legs felt heavy and slow. This drill brings back old memories of keeper practice in college.
Part 2: 155, 185, 195, and 205 (slow on the catch)
Part 3: used both a 10 and 12# ball. It was fun to toss a med ball in the rain.
Tues, aug 3, 2010:
A. 125, 135, 145... Felt great
-Competition: my mind and body are both not 100% ready to compete. Last year's sectionals hurt my gameness….that being said I am always ready to put my game face on and compete.
Mon, aug 2, 2010:
Coach, this looks like a fun year. Thanks for everything you do
- August 3, 2010 at 8:11 PM
- jay rhodes said...
Working on form, kept it light.
Did not count reps at the time, ended up being:
135 x 10
225 x 8
225 x 7
225 x 7
Looks a bit better. Hips are still shooting up a little quick.
A. OHS @ 3011; 3,3,3; rest 3 min
Warmup - 135 x 3, 165 x 3
185 x 3
195 x 2,f (lost balance)
205 x 3 PR
Probably a little more than 80%, but manageable.
B. Dips @ 3011; 6,4,2; rest 3 min
+ 80lbs x 6
+ 90lbs x 4
+110lbs x 2
C. Run 800 m @ 80% x 1 (did not have time to hit the track)
Did Tabata Row instead
1012m (PR 1017m)
Happy with it as I'm coming off basically 2 weeks of nothing, and haven't been doing a ton of metcon lately. Was on great pace through 4 intervals, around 540-550m and dropped off a bit in the last half.
Want to get this up to 1050m.
As far as feeling ready to compete....I've been dealing with tweaked back for the last 2 weeks so no I don't feel at 100%, but within 2 weeks I'm sure I'll be good to go.
Basically I've felt like I could step in and compete on any given day since Sectionals in March, with much improvement each month.
- August 3, 2010 at 8:46 PM
- Robin Lyons said...
1. 80kg
2. 52kg
3. 30 chin up
OHS 3/105lbs
Can't say I would do my best at a competition at the moment. After finishing "4th" at the Northwest Regionals I have been giving myself a chance to play (ride mt. bike, hike and lift what I want) ready for preparation for the crossfit 2011 season! The 5 mile run took me out of the Gmaes this year...I NEED TO RUN! Thanks coach for all your efforts and insight ...look forward to representing for the OPT Squad.
- August 3, 2010 at 9:15 PM
- Chris Fodera said...
I am nowhere near ready for competition...my capacity is all but gone since I have taken time to really work my Oly Lifting. I am making good progress, but my speed/technique needs to catch up to my strength.
I am looking at beginning the push toward competition once I can get my Snatch to 100+kg and my C&J to 120+kg. I am not willing to sacrifice the proper form on the lifts for these weights, so I am looking for "3 white lights" type of technique. Pressing weight out is no longer an option for me. My reasoning is that you can't get called out for a missed rep/lift at the games if your form is legit.
- August 3, 2010 at 9:18 PM
- Old Dawg (Hari) said...
C: 3:07 Sub 800 meter row
Not ready. Don't feel I've done enough regular WOD work to feel comfortable.
- August 3, 2010 at 9:22 PM
- Dustin said...
A. 185, 195, 200 **OHS Felt really goo**
Right now I feel I still have a lot to work on. I'm pretty solid all around, but I definitely could be better. My deadlift is definitely my weakest lift. I had back surgery about a year and a half ago, so I'm just not that confident when it gets heavy. I think my biggest weakness is that I need to get the mental game down - mentally tougher, and be able to push through the pain better. This programming is absolutely incredible.
- August 3, 2010 at 9:24 PM
- Eric Montgomery said...
OPT--is it easier for you if we post in lbs or kg? I switch back and forth all the time but I figured you probably have a preference for your tracking purposes.
A. 70kg x3, 74x3, 74x3
B. 20kg x6, 32x4, 36x2
Not ready to compete right now in terms of metcon capacity, but should be good in a month or two. Looking forward to the Big Dawg challenges since I live in SD--more competition experience is always a good thing when it comes to getting ready for sectionals.
- August 3, 2010 at 9:29 PM
- Brandon said...
C. not exact on distance...ran at a good pace for 4 min
My strength is good now and my gymnastics/bodyweight movements are getting better. I could compete now if I had to, but my running (anything over 800m) & long metcon (16 mins on) would be weak.
The diet and recovery efforts are really working well, and as a result the multiple workouts in a day or weekend aren't as much of an issue.
- August 3, 2010 at 10:05 PM
- Ben Priestley said...
A. 145# for 2 sets, 135 for one set
B. Completed
I'm feeling flexible and mentally ready. I have the mindset of treating my athletics as fun, and the results are not so important as the process.
- August 3, 2010 at 10:59 PM
- Chris Dunkin said...
C. Did not time. haven't got the distances marked out at the new location yet.
Not ready to go. Feel like I'm in maintenance mode. Diet is good, but not managing the stress well
- August 3, 2010 at 11:12 PM
- Heavy Evy said...
I'll keep this short and sweet. I'm chomping at the bit for competitions, my ball season has been a bust, my hockey days are behind me, and I've been training alone lately. I'm ready for as many events I can get to.
- August 4, 2010 at 12:15 AM
B. On GHD handles & just body weight 4-4-2
C. 4:06 I am getting faster. I focused on keeping a steady pace and breathing through some cramping.
I feel comfortable with lighter workouts. My strength continues to be my main weakness...and running. I do not feel ready for a competition right now, but having one in the near future will help me focus and train harder.
- August 4, 2010 at 6:35 AM
- brian cilento said...
did a 4mile loop near my house super hilly, 29:09. did it 2 weeks ago @ 30:17... CFE on top of OPT is getting to be taxing, might have to sub out or scale back some OPT work outs, will see what the next phase brings...
- August 4, 2010 at 7:17 AM
- NorCal Chris said...
Dips on rings: band, BW, 15#
800m: 3:00
Totally late on posting and this may never be read but I must say the thoughtful and introspective approach everybody is taking to this year is amazing.
I come from a different perspective because i spent a few years doing triathlon and then switched to bike racing. In triathlon (ESP ironman) we competed only 2-4x per year. On my bike team, we signed a contract to race a minimum of 30 races per year (more than 2x per week most often).
Last year I did my first (and only) CF competition. It was akin to triathlon in that as Eminem would say, "One shot, one opportunity"...
I was mentally burned out after this event.
The cycling model works much better in my opinion in that competition becomes the norm and the mind accepts this norm without undue stress.
I like Brent's comments that he treats each wod as tho it were a event. This may be a good way to apply the appropriate energies to the wods while not making the actual competition seem like such a big deal on game day.
- August 4, 2010 at 8:06 AM
- Brian said...
July 27th WOD
10 min HSPU practice (alone, rings, E-ROM..)
5 sets @ full effort:
25 unbroken wall balls - 20#/12# to 10 ft
20 hang power clean - 105#/80#
15 KBS - 2/1.5 pd
Rest 2:30 b/t sets EXACTLY
30 HSPU on parallettes approx 2-3in below parallel
Total metcon working time: 15:54
Notes: Day after giving whole blood / heat brutal again / too many breaks in later rds. All WB unbroken
- August 4, 2010 at 8:00 PM
- Siu said...
B.Ring Dips: BW, +10, +15
C.800m: 4:31
In efforts to get faster, did two additional 800m runs: 3:34, 3:52
- August 4, 2010 at 10:12 PM


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Israel News - Stay Informed, Pray Informed
Israeli Messianic leader Moti Cohen recently traveled to neighboring Jordan with a group of fellow Jewish and Arab believers to provide aid to the over half-a-million Syrian refugees who have gathered there.
Cohen serves on the pastoral staff at Tiferet Yeshua Congregation in Tel Aviv together with Ron Cantor, who published Cohen's report on his blog over at Messiah's Mandate.
In the report, Cohen states that "the evil in the Muslim world is overwhelming. What is happening in Syria unveils its true face."
He is also quick to point out that the classic "good guy – bad guy" dichotomy does not exist in Syria. "Both the Islamic rebels and Assad's army kill everybody in their way," says Cohen, after meeting with countless refugees, many of them children.
But the unbelievably tragic situation does have a silver lining, as Cohen and his associates were able to share and pray with many of the Syrian Muslims, as well as present a very different face of Israel from what most Syrians are taught.
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Led Zeppelin: Celebration Day
On December 10, 2007, Led Zeppelin took the stage at London's O2 Arena to headline a tribute concert for dear friend and Atlantic Records founder Ahmet Ertegun. What followed was a two--- hour---plus tour de force of the band's signature blues---infused rock 'n' roll that instantly became part of the legend of Led Zeppelin. Founding members John Paul Jones, Jimmy Page and Robert Plant were joined by Jason Bonham, the son of their late drummer John Bonham, to perform 16 songs from their celebrated catalogue including landmark tracks "Whole Lotta Love," "Rock And Roll," "Kashmir," and "Stairway To Heaven." Although 20 million people applied for tickets, the band's first headline show in 27 years was seen only by the 18,000 ticket holders who were fortunate enough to have secured seats through the worldwide lottery. Now, for the first time, fans in over 40 territories worldwide will be able to get a front row seat to experience this historic event in glorious high definition and incredible surround sound. Experience it on the big screen for a strictly limited period only.


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Welcome to the CRG Discussion Forum!Forum registration problems: Make sure you enter your email correctly and you check your spam box first. *Then* email KurtS2@gmail for help.Classified ads are not allowed on the forum.
Tail light lenses are not RS and I do not see the cut outs for the back up lights in the rear pan so I don't think it is an RS either.
I would hold off on sand blasting the steering box, you don't want small particles getting in through the seals and ruining it. The rest looks good though
Some stuff are going to the sand blasting.
Well you have plenty of sand there I have blasted steering boxes before, i use small rubber hoses around the seal areas with lots of tape,seems to work good.That looks like a nice project,good luck! BTW were will you get parts from,& how long do they take to get there??
Great start, keep up the good work.


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Welcome to the Colleague
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In 2006, the college chartered a team to
develop a Colleague Quality Assurance Program (CQAP) to address
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ALL BALL NERVE CENTER — Welcome to Volume Two of the Crossover Contest, in which we highlight the best of the best (and worst). In the same way that we look at who got dunked on in our All Ball Posterized Poll, in the crossover contest we examine which NBA players have been put in a blender. From time to time, we will check in and look at some of the best ankle-breaking dribbling exhibitions we've seen. We want to see the greatest moves, of course, but we also want to take note of who got shook.
So who broke out the best crossover in this edition of the Crossover Contest? We culled this selection of videos, and NBA.com's Zettler Clay is providing the written commentary to accompany what you see.
Check out the videos below and vote at the bottom of the post …
WILL BYNUM ON DEVIN HARRIS, Feb. 22
Zettler: Devin Harris didn't really stand a chance. As soon as he stepped up, Will Bynum hit him with the stutter dribble. That was enough to set Devin up for the inadvertent Cupid Shuffle. Quick, efficient move by a man with an arsenal of them.
VIDEO: Will Bynum jukes Devin Harris
KYRIE IRVING ON THABO SEFOLOSHA, Feb. 26
Zettler: This was unique in that Kyrie Irving provoked Thabo Sefolosha's (perennial All-NBA defender) fall before he performed the crossover. Irving drove hard right and stopped on a dime, which was enough to send poor Thabo sprawling on all fours and his bench off their seats for the inevitable dagger.
VIDEO: Kyrie loses Thabo
TY LAWSON ON JODIE MEEKS, March 7
Zettler: Don't hurt 'em, Law! This was just, oh my…just pause the clip at the seven second mark. A frozen video is worth a thousand words.
VIDEO: Ty Lawson carves up Jodie
ANDRAY BLATCHE ON TYLER HANSBROUGH, March 10
Zettler (channeling his inner Hubie Brown): See, we know Andray Blatche likes to create like a guard. We've seen him hit fancy scoops. We know he'll dunk it on ya. But now we see that he has the killer — slow, but killer — crossover to turn Tyler Hansbrough in circles and get the finish. Beautiful. Absolutely beautiful.
VIDEO: 'Blatcheness' takes over Brooklyn at Tyler Hansbrough's expense
RUSSELL WESTBROOK ON PATRICK BEVERLEY, March 11
Zettler: Considering the contentious blood between these two, this is classic payback. Patrick Beverley stood too tall for a defensive stance and reached. Russell Westbrook taught with an old-school Zeke lightning cross through the legs. Speed and quickness under control.
VIDEO: Westbrook crosses by Beverley


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A wound that just won't heal? Looking for the right wound dressing? We'll help you find. Dressings play a key role in the healing of wounds and are vital for wound care. Choosing the right wound care product is important for quick recovery because it comes into direct contact with the wound unlike a bandage. It protects the wound from infection, absorbs exudate and creates the right environment for healing. Manage chronic and difficult-to-heal wounds with different types of medical dressings like silver, collagen, antimicrobial, topical, hydrogel, alginate, mepilex, iodine, gauze, hydrocolloid, hydrocellular and hydrofiber. Also available are silicone and honey dressings as well astopical and composite dressings.
There are multiple choices in wound dressings. Know your wound type because each dressing is designed to tackle specific conditions. Picking the right one, as recommended by your wound care professional, will ensure that recovery is fast.
For a wound with heavy exudate, the dressing needed is one that not only absorbs the excess drainage but also keeps the wound moist. Excess moisture does not promote healing but at the same time, some amount is needed to help it. So, the key here is getting the right level of moisture.
For heavy exudate, absorbent dressings are required. These may be used as primary or secondary dressing and are designed to have minimum adherence to the wound bed. They do not allow infection to set in because the bacteria are trapped inside the dressing along with cellular debris and the excess exudate. Absorbent dressings promote healing through natural debridement and new skin growth.
Wounds with moderate-to-heavy exudate can be treated with alginate dressings made with natural alginate fibers from seaweed. They are flat or rope dressings and ideal for pressure ulcers, venous ulcers, diabetic foot ulcers, burns, cavity wounds and wounds associated with diabetes. Initially dry, but once placed on a wound these dressings absorb the exudate and become gel-like. Tegaderm alginate dressings and Maxorb alginate dressings are popular buys.
Foam dressings with honey are effective in handling heavy exudate. The foam absorbs the exudate and honey is released to ensure the right level of moisture in the wound bed for fast healing. Hollister, Medline and Covidien are top manufacturers of foam dressings.
Hydrofiber dressings are absorbent, too. They form a gel on absorbing the wound fluid and conform to the wound surface.
Wounds with light drainage can be treated with hydrocolloid dressings. Dry-to-minimally draining ulcers and open surgical wounds need hydrogel dressings.
Choosing the right type of dressing can keep your wound free from infections and promote quick healing. Browse through our catalog and related articles to help make the right decision.