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Ruffoni Opus Prima Hammered Stainless-Steel Stock Pot
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- Summary
After more than 45 years of producing extraordinary pans from copper, the Ruffoni family began channeling its artistry into clad stainless-steel cookware of the same exceptional quality. Constructed of alternating layers of stainless steel and aluminum, this stockpot withstands rigorous use.
- 8-qt. cap.
- Alternating layers of stainless steel and aluminum transfer heat efficiently, eliminating hot spots.
- Hand-hammered exterior with a unique serial number inscribed on the bottom.
- Solid stainless-steel handles and lid.
- Knob is hand cast in brass and plated in silver by a Milanese silversmith, and comes in the shape of a squash.
- Made in Italy.
- Dimensions & More Info
- 10 1/4" diam., 5 3/4" high.
- 8-qt. cap.
- 6 lb. 10 oz. with lid.
- Made in Italy.
- Use & Care
- Ideal for use on any type of cooktop, including induction.
- Oven safe to 500°F.
- Use wood, plastic or heat-resistant nylon tools to avoid scratching the stainless-steel lining.
- Do not use knives, sharp kitchen tools or an electric hand mixer in your cookware, as they may scratch lining.
- Allow pan to cool before washing.
- Dishwasher safe.
- Hand-wash removable knob.
- Avoid using steel wool, steel scouring pads or harsh detergents.
- To remove stubborn food residue, fill cookware with small amount of water and place over low heat until food is softened and easily removed.
- Cookware may discolor if not completely cleaned before reheating. To remove discolored areas, rub with a cloth dampened with lemon juice or white vinegar, or use a high-quality nonabrasive stainless-steel cleaner.
- Shipping
Shipping Information
UPS can deliver most in-stock items within 3–5 business days. UPS is unable to deliver to P.O. boxes.
Shipping Rates
The shipping rate varies depending on your order total and shipping destination. View Shipping Options and Charges.
Next Day Delivery
For an additional charge of $26 per address, we can expedite delivery to most destinations. This service is not available for some oversize items, items shipped directly from the supplier (including perishable and custom-manufactured items), out-of-stock items and items to be shipped outside the contiguous 48 states.
Orders received by 9:00 p.m. ET Monday through Thursday will arrive the next business day; orders placed Friday through Sunday will arrive on the following Tuesday.
Return Policy
At Williams Sonoma, we take great pride in the quality and craftsmanship of our products. Attention to design, materials, safety and construction are our priority. Upon receipt, please inspect your purchase and notify us of any damage; we will arrange for a prompt replacement.
If within 30 days, you are dissatisfied for any reason, you may return your purchase for a refund of the merchandise value. An original receipt or gift receipt is required for all returns and exchanges. Returns with a gift receipt will be refunded in the form of a Merchandise Credit for the amount indicated on the gift receipt. Returns with original receipt will be refunded in the original form of payment, cash and check refunds over $100 will be issued as a company check (may take 14 business days from time of request).
For all cutlery returns (knife sets, single knives, cutting boards, knife sharpeners and knife storage), please contact us at 888.922.4108 to initiate the return.
We cannot accept returns on monogrammed, personalized, special-order items, custom upholstery, food, items shipped direct from the vendor or on items damaged through normal wear and tear. Final sale items ending in .97 or .99 cannot be returned.
Made to Order and Final Sale Furniture items are non-returnable and cannot be cancelled once the order is placed.
For returns of items purchased from your Williams Sonoma Gift Registry, we will gladly provide a refund or exchange for the merchandise within 90 days of your event or within 90 days of purchase, whichever date is later. View Full Returns Policy.
- More about Ruffoni
Ruffoni was founded in 1962 in Omegna, Italy, a beautiful lakeside town at the base of the Alps that's known for its tradition of metalworking and coppersmiths. The Ruffoni family preserves this history in its private collection and museum, which showcases antique copper cookware and early copper-production processes. The company's skilled artisans still use many of these time-tested, hands-on techniques to craft heirloom-quality cookware as beautiful as it is functional. From hand-hammered exteriors to decorative molded handles and knobs, the famous Italian attention to design shines in every piece.
- Price Match Guarantee
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If you find a lower price on any of our products, we'll match it—guaranteed. Click here for details.
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Rated 2 out of 5 by Dhmcompu from Beautiful cookware, but... Their first pans are nothing short of artistry, but the copper pans are made with tin, which has lead, and their stainless steel line is layered with aluminum. I wouldn't want to ingest any of those elements. They should be put on display, not cooked with.Date published: 2020-01-13Rated 5 out of 5 by Scunnered from Hands down my favorite stock-pot I won't rehash the other reviews but, yes, this pot is one of my favorite luxuries. It's my go-to pot for soups, sauces, stocks, etc. and it's so lovely sitting on the stove or on the table. I will be asking for others in this line for Christmas this year. Thank you William Sonoma for being the only place in my city that I've seen (and subsequently fallen in love with) this brand.Date published: 2019-10-13Rated 5 out of 5 by ANJ Chefs from My Favorite Pots The Ruffoni Stainless Steel Pots are my favorite. Not only are they beautiful they cook everything perfectly and are made in Italy. Nothing sticks to the pots and they are very easy to clean with warm water, a non-abrasive sponge and dawn. I use to think that my all clad copper core were the best until I purchased Ruffoni!Date published: 2017-08-22Rated 5 out of 5 by ChristiK from My "go to" pot I love this pot for making big pots of soup, pasta, or chicken stock. It conducts heat evenly, so everything cooks well. It is so beautiful that I serve from it. It is very easy to clean. I do not use anything abrasive to clean it...just soapy water and a sponge. Because of its quality, performance and beauty, I have purchased 2 more Ruffoni Prima hammered stainless pots.Date published: 2016-06-22Rated 5 out of 5 by bweesner from Ruffoni Stainless is great Have had this pot for over 2 years, and would definitely recommend! Very beautiful on the stove, and cooks very well. We made the mistake of placing the lid with silver finial in the dishwasher after a year of being careful, and sure enough there was a tarnished effect that has been somewhat permanent. Any good silversmith could repair for less than $100 I am sure, but if it now looks like Pewter rather than silver plate, so be it. My no. 1 go to pan. The base of the pot has been in dishwasher almost daily for 2 years now, and looks new. Our finial has always turned/spinned and has created a subtle ring on the actual lid where the leaf touches, but again, I am a cook's cook, and feel that this pot has so much character and still looks wonderful. I'm proud that it looks so great after (at least) daily use. Will ask Williams Sonoma about repair to the finial some day.. I'm not worried about the cost, as this is a pot i will have the rest of my life.Date published: 2016-01-19Rated 5 out of 5 by Jeffskitchen from love this pot Very nice pot, It was expensive but I think you really get what you pay for. easy to clean and easy on the eyes. I really like the look of the hammered sides and the figural lid knob. Caution by mistake before reading the directions I washed the knob on the lid in the dishwasher. the knob tarnished but did come clean with a little polish . the knob screws off easy to make the lid dishwasher safe. perfect size for a boiled diner, big pot of soup, or stew. I can hard boil 6 dozen eggs in it. I really wanted one of their copper pots but was put off with the tin lining and expense of paying to reline an already very expensive pot every 5 years. I have had this pot about a year and I use it often and it still looks new. I store it on my stove so I can see it and enjoy it's design when I'm not cooking.Date published: 2015-10-29


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Juan has been very helpful and would definitely come back for help with this kind of advice and help given. Thank you very much Juan C!
Juan C was super fast to respond and with detailed straight to the point answers. Thank you!
Excellent operators. They immediately solved my problem and answered my questions. Superb service
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subset: commoncrawl


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Services for Outpatient Treatments
Outpatient Services Hours
Monday - Friday
8:00 a.m. - 4:30 p.m.
8:00 a.m. - noon
Employee Health Services Hours
Monday - Friday
6:30 a.m. - 4:30 p.m.
8:00 a.m. - noon
Outpatient Services provides an area for Little Company physicians to examine and treat private patients. Care is provided to patients receiving certain procedures and treatments, such as, blood transfusions, IV medications, and Alzheimer's assessment. Outpatient Services also is the location of Employee Health Service for employees who are ill or injured while on duty.
North Pavilion, Main Floor


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Playboy model Katie May died due to a blunt force injury sustained during a neck manipulation by a chiropractor, according to the coroner.
The beauty, a popular Snapchat user, visited a chiropractor to be treated for neck pain in Los Angeles in February (16) and she subsequently suffered a stroke due to a blockage in her carotid artery days later.
She was placed in critical condition but her family decided to take her off life support after three days.
According to the death certificate obtained by TMZ.com, the Los Angeles County coroner stated she sustained a blunt force injury during her neck manipulation session which tore her left vertebral artery and cut off the blood supply to her brain.
Her death was listed as accidental. Her family have been made aware of the findings but wouldn't comment on whether they would pursue legal action.


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The Government Agencies Information Network or GAIN Australia is a national network supporting agency information and records managers in the Australian Government.
GAIN Australia provides professional development and networking opportunities through online and face-to-face forums and events. It includes information and records management updates from the National Archives and also provides mechanisms for information management professionals across government to share their expertise and experiences.
Access our GAIN Australia e-bulletins to stay up to date with National Archives' information and records management news and initiatives.
For the latest information on GAIN Australia news and events, join the conversation and follow us on Twitter @naa_digital
Complete the form below to be included on our mailing list. You will receive an invite to join the Government Agencies Information Network (GAIN) Australia online forum.
Please note: membership of the GAIN forum is restricted to Australian Government (Commonwealth) agency employees.


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Park Rules
- No coolers or outside food and beverage are allowed inside the park. Picnic tables with restroom facilities are located next to the education campus.
- Water bottles ARE allowed and can be refilled at any of the water fountains throughout the Zoo.
- There is no smoking allowed on the Zoo grounds, picnic area or in the parking lots.This includes vapes and e-cigs.
- Please do not feed the animals. Zoo animals are on special diets and human food might upset their stomachs.
- Exhibit barriers and fences are for your protection. Do not climb, stand on or breach barriers or railings.
- Do not roughhouse or shout. Loud noises can startle the animals.
- Help us keep the animals healthy. Please do not throw anything into an animal's exhibit, or tap on the exhibit glass.
- Service animals, as defined by the Department of Justice, are allowed in the Zoo.
- Pets are not allowed. For the health of your pet, do not leave it in your vehicle.
- Proper attire, including shirt and shoes, must be worn at all times.
- Roller skates, roller blades, skateboards, wheelies, and bicycles are not allowed inside the Zoo.
- Scooters are not allowed inside the Zoo, unless medically necessary.
- Balloons are not allowed inside the Zoo and Gardens.
- Personal music players must not be amplified.
- Please leave the flowers for all to enjoy.
- Distribution of any advertisement, circular or handbill, or solicitations of funds are not allowed on Zoo grounds.
- Commercial photographers must contact Marketing at (904) 757-4463 ext 497 prior to taking pictures that are to be sold.
By entering upon these premises, please be reminded that your photograph or image may be taken in any public place, including Jacksonville Zoo and Gardens. As such, you hereby agree to relinquish any reasonable expectation of privacy and understand that the use of your image does not violate any right of privacy, law, regulation or agreement. Moreover, you hereby grant permission to Jacksonville Zoo and Gardens to use, or authorize others to use, any photograph, motion picture, image, recording, or any other record of your participation in activities within the Zoo in whole or in part, in all media and means, now known or hereafter developed or discovered, for commercial purposes or any other legitimate purpose whatsoever.


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Metz Recreation Center offers a wide variety for youth, adults and community events. Youth programs include after school, girl scouts, youth sport clinics and leagues,cooking, arts and crafts and ballet folklorico. Adult programs include senior program, quilting and crocheting, sport leagues and tournaments, workshops, Karate for youth and adults and Core Exercise Class for teens and adults. Our Community events we have are Movie under the Stars, Community Easter Egg Hunt, Cinco De Mayo, Pre 4th of July Celebration, Diez y Sies, Community Halloween Carnival, Community Thanksgiving Dinner, Night Before Christmas with Santa. Please Call for days and times.
Phone: 512-978-2399
Fax: 512-978-2385
Physical Address:
2407 Canterbury Street
Austin, TX 78702
Open Hours:


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Moya Brennan
Moya Brennan's Forum
Moderator: All Moderators
nessieq wrote:Hi guys,
thought I would start up a topic to discuss (our!) Olympics, as everyone else seems to scared to do so
Macha wrote:Uh, it seems for me that this "Moya at the Olympic Games" story theme seems to get a challenge for me - I still don't have an idea for it!
Macha wrote:Is it ok when e.g. Moya takes part with a gig there (in the story)? I can't imagine her for other things there on the Olympic Games.
A_S wrote:How is everyone doing with the first two competitions? I am definitely going to enter the story one, and I have some ideas, but I stil have to buckle down and write it properly. I've been spending too much time on my application essays for university instead!
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Children deserve engaging and entertaining toys without unnecessary features to overwhelm them, and that's what Mirari gives them—playtime that is pure in its experience, with no added distractions that take away from the magic of play.
Mirari, from the Latin word for "wonder" and "amaze," delights children with classic play in an innovative way with stimulating, quality toys that provide children with the tools they need to grow, thrive and learn. Through play, children explore their world and experience wonder and fulfilment, opening a world of possibilities.
The Mirari brand of toys embraces this, bringing joy to children and families, because a world of wonder begins with playful discoveries.


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Kudos & Kindness: Thanks for getting our kids on the slopes
The fifth-grade students were once again invited to Heavenly Valley Ski Resort for three days of skiing or snowboarding. We would like to thank the Lake Tahoe Unified School District and Heavenly Valley Ski Resort for continuing to provide this opportunity to the local students. Through this wonderful partnership fifth-grade students are allowed to receive free rental equipment, lift tickets and lessons. Many of these students are first-time participants in these activities and would not normally be able to have this experience. The instructors were patient, knowledgeable and fun. Everyone had a fantastic time. Thank you LTUSD and Heavenly Valley!Tahoe Valley School fifth-grade teachers and students


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At the capitol this week, House Bill 13-1013, got out of the House Agriculture, Livestock and Natural Resources Committee. The bill states that the federal government cannot demand water rights from a lessee as a condition for granting a special use permit. It addresses a 2012 directive issued by the U.S. Forest Service to require the water rights, without compensation, for federal lands leased by ski areas. Supporters of HB 1013 claim the Forest Service directive violated Colorado water law. While the directive was tossed by a federal court in Denver, a Forest Service representatives said they intend to pursue another directive to obtain those water rights.
HB 1013, which is sponsored by Rep. Jerry Sonnenberg (R-Sterling), passed the committee unanimously, but not without a little last-minute wrangling during the Feb. 4 hearing. Rep. Mike McLachlan (D-Durango) announced during the hearing he intended to amend the bill to limit the impact to ski areas because he said the bill was too broad.
The issue was brought to the Legislature by the ski industry, but during a Jan. 28 hearing, attorney Glenn Porzak told the committee that the Forest Service had issued similar directives on water rights for ranchers and other agricultural users who lease federal lands for grazing.
McLachlan eventually decided not to add the amendment and HB 1013 is now awaiting action from the House Appropriations Committee. A companion measure, House Joint Resolution 13-1004, passed the full House on Feb. 1 and is headed to the Senate. Sonnenberg also won House support this week for HB 1034, which would allow commodities warehouses and elevators to issue electronic receipts that could be shared with banks and other financial institutions. HB 1034 passed the House 64-0 on Feb. 4, and is now in the Senate.
On Tuesday, Democrats unveiled their package of gun control bills. The package contains eight bills, with four of them introduced this week. They include HB 1229, to require background checks for all gun buyers, regardless of how the guns are purchased; HB 1224, a ban on the sale, transfer or ownership of high capacity magazines, defined as devices with capacity of more than 10 rounds of ammunition; HB 1228, which requires individuals to pay for their own background checks (about $10); and HB 1226, which prohibits concealed carry weapons on college campuses.
Not yet introduced: a bill to make manufacturers, sellers and owners of certain kinds of firearms liable when the firearms are used in illegal activities; another that requires mental health professionals to notify the Colorado Bureau of Investigation when a client poses a danger to themselves or others; further restrictions on the possession of weapons by people convicted of domestic violence; and a bill to require in-person training in order to obtain a concealed weapons permit.
Bill sponsors include Senate President John Morse (D-Colorado Springs), a former police chief; and Rep. Rhonda Fields (D-Aurora), who lost a son to gun violence.
Sponsors were asked how the universal background checks would work in rural communities that don't have licensed firearms dealers. "There's no exception for rural communities," Fields said. "They will have to drive" to whomever has the license and can perform the background check. "The process has to be followed to keep all of us safe," Morse added. "There's no inconvenience exception."
Sen. Greg Brophy (R-Wray) attended the Tuesday press conference and scoffed at the package, including the universal background check. "This is unworkable in rural Colorado without full-on registration" of guns, Brophy said.
Speaker of the House Mark Ferrandino (D-Denver) explained that "not one single piece of legislation will end gun violence." But the proposed package of bills "will move Colorado in the right direction. It takes a multipronged approach."
"It will be an uphill battle," Fields said.


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FOR Jordan Rhodes to get to 50 goals in 89 appearances is unbelievable – and worrying for me.
I'm starting to panic a bit as he's still a young kid when you think about it – he's only 24 – so he's got plenty of time to catch up with my club record of 194 goals.
I was panicking when Alan Shearer was getting near to me and you just can't seem to stop Jordan scoring.
He's had one barren patch this season but that is it.
A lot of strikers have a number of patches throughout the season when they don't score but it doesn't happen with him.
He just knows where the goal is – and that is the hardest skill in the game.
Everyone seems to think it's the easiest thing to do but, believe me, it's not.
I think a lot of it comes naturally but you've still got to have the composure once you get into the position to score – and he's got in it spades.
It's very important that we keep hold of Jordan for as long as we can.
If we're serious of making an assault and trying to do something next season we have to keep hold of our best players – and Jordan is one of them.
If we do keep hold of him I can honestly see him getting close to my record.
I mention next season as that's what we've got to be looking at now.
Drawing the last four games has more or less killed off our chances of making the play-offs.
Now we just have to try and finish the season on a good note and finish as high as we can do.
That starts at home to Ipswich tomorrow and it should be another good game. Mick McCarthy has done a great job there turning the club around and it's going to be a tough game because, unlike us, they are in the mix for the play-offs.
You know you are in for a hard afternoon when you take on a Mick McCarthy team and if we've got any chance of winning, we've got to match them first and foremost.
Then we have to try and play the attacking football that we have been showing and which should have got us wins against Watford, Millwall and Brighton.


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Landoll Corporation recently announced that it has purchased Brillion Farm Equipment from Accuride Corporation. Landoll manufactures tillage and other material-handling equipment for agriculture, and Brillion manufactures tillage and seeding equipment.
Landoll reports that the Brillion label will remain on the purchased tillage and seeding lines. Landoll will keep the Brillion dealer network and regional territory managers and will maintain an office in Brillion, WI, for engineering, sales and service. However, Landoll will move manufacturing and production of the Brillion products to its plants in Marysville and Beloit, KS.
Landoll also says that while the Brillion purchase expands Landoll's tillage line, it also offers a "coveted line of soil pulverizers, pulvi-mulchers and seeders."


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Top 14 Orange
Wilkinson demands more from Toulon
Ian Moriarty
January 30, 2012
Young hooker Christopher Tolofua caught the eye in Toulouse's victory over Racing Metro © Getty Images
Jonny Wilkinson contributed 25 points to Toulon's 50-point thumping of strugglers Bayonne but the former England fly-half was anything but happy with a team performance that was less impressive than the scoreline suggested.
"It was a difficult match for us at the start," Wilkinson told Var Matin. "Bayonne are always a physical team. Huget's red card changed the match a bit. In the end we scored a few tries but the score didn't really tell the story of the game.
"We know in the Top 14 that there are a lot of teams that can play so you've got to play and give everything right to the end. We'll always to get the bonus point but it's not always easy against a team like that. It's a big thing for us to have taken the five points.
Biarritz scrum-half Dimitri Yachvilli admitted his side had plenty of regrets after narrowly going down to Castres 23-29 at Stade Pierre Antoine. Yachvilli told Sudouest: "Given the way the match went, we can have regrets. It's a lesser evil to have picked up a losing bonus point, we went trying to get all four at the end but we know well that every point picked up now could be hugely important at the end of the season.
"Given the other results it's not too bad. It's not hugely positive when you want the four points and get one. The course is going to be a long one but until the very end there will be games to snatch."
Meanwhile, Toulouse maintained top spot with a 13-19 win over Racing Metro in front of 54,000 at the Stade de France but all talk afterwards was of the superb debut performance of Toulouse hooker Christopher Tolofua.
Guy Noves admitted he was delighted with the performance of Tolofua, who only turned 18 a month ago, having added him to the squad as cover for the injured Gary Botha and Akvsenti Giorgadze.
"He's managed the last fortnight in order to ready," Noves told La Depeche du Midi. "He was looked after by the old guys, especially Johnston, who took him under his wing. But he's got physically enormous density.
"We knew he had potential. You hope for a performance like that but until they play, you never know. He's got a great future. That's why we're keeping him."
© ESPN Sports Media Ltd.
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Williams-Sonoma has sweet Valentine presents that are sure to be enjoyed by someone special this Valentine's Day. Our selection of Valentine candy and Valentine cookies make the best Valentine gifts. Find Valentines Day treats such as candy, cakes, cookies and cake pops online and at your local Williams-Sonoma Store.


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If you're a parent, you've likely had to deal with your offspring developing an ear infection at one point or another. It starts with the kid complaining of ear pain, maybe dizziness, maybe gross discharge, and usually ends with a trained medical professional jamming a pointy light into your child's ear, examining the aural canal for a few moments, then dictating which brand of drops you'll spend the next week pouring into your son or daughter's squirming, complaining head. Every parent goes through it at some point, and the experience is no fun for anyone involved.
Fortunately, a mobile microscope company known as CellScope has created a smartphone attachment that takes the hassle out of the entire process by allowing parents to perform the most complicated part of the diagnosis procedure at home. The peripheral essentially adds an otoscope to your smartphone's camera, turning your device into a makeshift medical instrument that can be used to capture images from within your child's ear canal. From there it's a simple matter of sending the imagery off to your doctor who can quickly diagnose the problem based on the pictures you've captured.
Doctors quoted by CellScope claim to appreciate that the device allows for the creation of a high-definition image-based record of a child's ailments that can easily be added to his or her ongoing medical record, while insurance companies appreciate the otoscope as it saves them from having to shell out cash for parents needlessly rushing their kids to the ER at the first sign of an ear ache.
Though CellScope originally grew out of the microscopy lab at the University of California Berkeley with the goal of creating cheap 60x microscopes that could be used in impoverished parts of the world by both volunteer aid workers and the indigenous population, this latest gadget is being designed with the consumer space in mind. As VentureBeat points out, CellScope believes that its smartphone otoscope could "save around 30 million pediatric doctor appointments each year that result from ear infections and ear aches" — a figure that, combined with the ubiquity of modern smartphones, could make this otoscope a must-have household item for anyone with kids.
CellScope has announced that it managed to raise $1 million in seed funding from Khosla Ventures to build the otoscope, and the firm is currently testing prototypes of the device in California. So far there is no word on when the otoscope will be available to the public, but barring major catastrophe it shouldn't be too far off.
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text: Here is the riding video of my running down one of Savannah's 13 million tourists. Well first I have to give complete credit to yoothgeye and his over the top sand bike SAND ROVER (viewtopic.php?f=21&t=41955&start=0&st=0&sk=t&sd=a) I never would have thought of this on my own. I didn't want to continue bogarting his thread with stories about my hunt for a Stingray, so here is my thread. About the time that I saw yooth's rolling frame, I saw a Sun Snyder, and then an OCC Stingray showed up on CL. I had to jump. I think yooth is dead on whith his scale and execution using a smaller frame with these fat twentys. With a bigger frame the wheels wouldn't look as big and thuggish. I guess I can't really call this a build yet, because all I have is some of the parts and an idea. But maybe if I post my idea to RRBers it will force me to follow through and not have to walk the shameful halls of unfinished bikes. As a reference and with major reverence, let me show an early photo of yooth's Sand Rover. Pretty awesome build isn't it??? I don't plan to do a total theft of Sand Rover. I decided it would be cool to tie it in to another bike style that I enjoy and that is folding bikes. Here is the 86 Dahon Classic that I am thinking of using. I know that there will be a few engineering challenges to this, but what the heck. It's a start. Also here is the OCC StingRay I started with. Cool story with this purchase, that I will post later.


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|15-01-14, 10:52
Join Date: 02-11-04
Location: QLD, NORTH
Car: vr commodore,vz commodore, vn commodore ,vh commodore
VT ventilated 16mm rear brake kit you can put on your vl solid rear axle
Ive just installed vt rear 289mm 16mm ventilated rotors on my vr solid rear axle that previously had the standard solid 289 11mm ones and you could do the same to any solid rear disc braked commodore borg warner or salsibury or even with a couple of extra parts from a disc braked vn /p/r/s you could find in any wreckers and the necessary rear axle bearings and seals installed on your axles, convert a drum braked one and it works well and it's a platform for higher end brakes too like brembo/harrop or hsv and use 315 or bigger mm discs
This is what I did...bought some good rear hand brake shoes and vt rear calipers secondhand
Got some old vn/p/r/s handbrake shoes and took all the friction material off them and found when assembled on the original backing plate their outside diameter was exactly the same as the inside diameter of the vt hand brake shoes...so the vt handbrake shoes slipped over the top...so I centred them on the vn/p/r/s shoes and welded them to each other in 6 places a side careful not to create too much heat and then cut them off when it was all welded so now they were 2 separate shoes like original.
Got the vr backing plate and slipped the end of a bolt through the original mounting hole welded one side the cut it off and welded the other side so now the original caliper mounting holes were gone and then redrilled 2 new holes 11.5mm drill size inboard at 76 mm centres, 4-5mm closer to the centre of the hub to fit the new vt calipers...found the standard vt caliper mounting bolts were a 12mm x 1.5 mm thread which happens to be the same thread as a wheel nut so I welded a wheelnut over each new hole , bevel side of the nut up and ran a 12 x 1.5 mm tap through the nut to tap out the thickness of metal of the backing plate.
Since I first did it I have had another idea to make the mounting of the caliper attaching nuts easiest and it does not need a tap by getting a longer wheelnut and by machining down the tapered end of the nut so a square shoulder is created that now goes through a clearance hole in the hub face and sits flush.Then bolt up intended caliper bracket in position and weld nuts to hub.
Next trim off the corners of the backing plate where the new caliper touched and everything now simply just bolts up and the handbrake works properly . Had to trim the dust shield a little where it made slight contact with the new caliper. I used longer attaching bolts on the calipers from the front of a vz to use more of the thread in the nut just to be on the safe side but the old ones would have been fine. This mod would have worked on any pre vt disc braked commodore salisbury or borg warner. Line adapters are needed if your car is vp series one or older so your original solid lines on your diff work on the vt style flexible lines if you choose to go that way.
Last edited by markovr; 21-09-14 at 09:26.
|23-01-14, 08:36
Join Date: 02-11-04
Location: QLD, NORTH
Car: vr commodore,vz commodore, vn commodore ,vh commodore
RDA have some pretty good pads nowdays in their extreme range so I thought I'd give them a try as they are quite reasonably priced and qfm are getting exy in comparison...especially rears
I made up a second set of shoes/hubs as per dimensions/welding above..... my car was the guinea pig and it works so well ...I drive with this setup on my car everyday...... the caliper bolt up dimensions mean you can bolt up any vt/y/z rear upgrade to fit hsv harrop or brembo with the right adapter brackets ....the whole setup is bullet proof and totally over engineered and its pretty well boltup..so it is FOR SALE so is anyone interested in buying the combo from me?...I can do a deal if you send me your old shoes/hubs.
Some more picts
Last edited by markovr; 21-09-14 at 09:16.
|08-02-14, 22:21
Join Date: 20-11-10
Location: Brisbane, Qld
Car: fg xr6t daily, 88 vl series 200, 86 vl executive wagon, e46 323i
Trader Rating: (7)
Is there a way that you can mod the backing plate to use the vt calipers but just use the standard vl handbrake shoes with the vt rotor? or would that require you to use a vl rotor?
If so could you just use the standard vl rotors with the vt caliper upgrade?
|09-02-14, 14:53
Aaaaaaand it's gone.
Join Date: 29-07-07
Location: VIC, City
Car: It used to be this
Trader Rating: (22)
The purpose behind this mod is so that you can use the wider VT-spec discs, which are vented - VL etc discs are solid.
Good write up, although I gotta say with all that effort you've still left non-braided brake hoses on!
|10-02-14, 08:07
Join Date: 02-11-04
Location: QLD, NORTH
Car: vr commodore,vz commodore, vn commodore ,vh commodore
This was my starting point for better and later in the future, bigger rear brakes..(I am a little obsessed with having the best brakes I can) After reading a article on turbo 202 site I saw that they were successfully selling on ebay for a fair bit, what I could make in a couple of hours with some basic tools eg. angle grinder, good stick welder and basic hand tools and using parts that I could easily source locally...I thought there must be more to it until one day I had a set of vr handbrake shoes installed on a standard loose backing plate I had with all it's springs installed and adjusted at its min like you would if it had new handbrake shoes. The actual shoes on the plate didn't have any friction material so they were bare metal where the pad material used to be and I had sourced some good secondhand shoes from a vx and to my amazement when I pushed with just my hands I could slip the vx shoes straight over the top and their contact point was nearly perfect with no daylight.So after getting their positioning exactly right, I tack welded them to each other in a few places.Then I disassembled it from the plate and final welded them in a sequence so they didnt distort and then cut the vx bracket so they were 2 shoes again. The shoes when assembled now would be positioned and work the same as if they were on a vx. After a bit of trial and error I perfected the new caliper mounting position on the backing plate and my setup was marginally better than the eBay one because it was stronger and has the brake pads contact exactly in the right position on the disc.... the 76 mm bolt pattern is a platform for any upgrade rear vt /y/x/z mod which there are quite a few options(hsv harrop brembo)...at then very least with different caliper brackets on stock vt calipers, 315 dia 18mm vent rears...even modify another stock backing plate to take the standard vt caliper that places the unit the 12mm further out to run the 315 18 mm disc.
Im stuck with 16inch wheels for the time being until the tyres wear out but I have some 18 inch ve ss rims ready and am currently experimenting with some hsv 343dia 32mm thick front rotors and ve front calipers and making my own front bracketry and then also braided lines all round
---------- Post added 10-02-14 at 08:27 ----------
The two model discs are quite different...... 11.5 solid rotors against 16mm ventilated ones so you couldnt just install the moded backing plate and use vt calipers and use your old disc and the slotted etc later vt style rear discs are quite reasonably priced.
Last edited by markovr; 11-02-14 at 08:54.
|24-08-14, 08:55
Join Date: 02-11-04
Location: QLD, NORTH
Car: vr commodore,vz commodore, vn commodore ,vh commodore
The mod is actually quite easy and after you do it a couple of times the hardest part is getting the caliper nuts perfectly positioned at 76mm centres but if you use the nuts with the shoulder milled, it is all bolted up to the brackets before you weld anything so its almost foolproof and the shoe welding is easy as well.
Also found that the original backing plates never had any paint on them so after 20 odd years they are a bit rusty...solution just throw them in a bucket with a litre of vinegar ...wait 24 hours take out and hose the rust off back to base bare metal...prime and paint
Forgot to mention for a vl or any pre series 2 vp car you need to add some line adapters to the rubber hoses ends that bolt up to your cars original solid lines to mate to the double flared solid pipe ends if you are using stock vt hoses
Last edited by markovr; 21-09-14 at 09:15.
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Sometimes you amaze yourself. This stunning collar necklace was made for such occasions, in a beyond-fabulous array of shining stones on a silver chain.
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Bold and elegant, this vintage-inspired statement necklace features a unique flower bouquet inspired design. Wear this necklace with your favorite dress for a feminine elegant look.


text:
So a Washington State lawmaker goes to a survivalist rally…
Washington State Representative Matt Shea (R-Spokane Valley), addressed hundreds of militia patriots and Tea Party faithful over the weekend at a three-day Self Reliance Rally on the shores of Pend Oreille Lake in northern Idaho. By way of the Coeur D'Alene Press:
"We need to prepare for the inevitable collapse that is going to happen. You know it's going to happen. That's right, I am a politician and I am standing up here and saying that."
For a rally dedicated to preparing for America's "inevitable collapse," it was quite the lively affair.
During the morning hours, there were several survival experts giving demonstrations on a variety of things ranging from field midwife training to hand-to-hand combat. Vendors were selling everything from freeze-dried food and ammunition to ham radios and first aid gear. Other experts gave seminars on how to start a barter system, and there was even a history seminar on the real start of the Revolutionary War entitled April 19, 1775.
And then there were speeches by actual elected officials, like Rep. Shea, who offered these hopeful hints for the future:
Shea urged the crowd to stock up on thousands of rounds of ammunition and to stay in shape, practice shooting, learn self defense and special tactics.
For those unfamiliar with Rep. Shea, the Coeur D'Alene Press Self-reminds readers of what the Southern Poverty Law Center had to say:
In a profile of Shea, the SPLC said that he has not recently been involved in the immigration issue, but he is actively perpetuating a conspiracy that the government has plans to disarm Americans and round them up into concentration camps run by the Federal Emergency Management Agency. His talk at the rally didn't mention the concentration camps, but he did urge attendees to get organized and to prepare for when the government steps in after the "inevitable collapse. When it happens, we need to look at this as an opportunity, not a crisis," he said. "Who's job is liberty? That's our job."
Apparently you start that job by buying more ammo. And don't forget your sit-ups.


text:
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Decorating With What You Love
A mismatched aesthetic that replaces chaos with harmony
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Despite the fact she "loved, loved, loved" some mismatched antique French doors, interior designer Lori Tippins knew that wasn't reason enough to bring them home. That's when the text messages started flying between Lori and her architectural designer, Holly Johnson. "I was doing construction drawings and Lori texted me: Hey, I found some awesome doors," Johnson recalls. "I noodled through some things and texted her back: OK, I got them in. Go get them."
This back-and-forth collaboration and mutual enthusiasm for design forged a friendship between the two women and built a new Atlanta home for Lori and her husband, Clay, and their two children. But "new" was not the look Lori wanted.
She and Johnson share a love for designs by late 19th- and early 20th-century British architect Edwin Lutyens, who leaned toward symmetrical massing, Tudor influences, and loads of charm. "The house needed to look and feel like it had been here forever," Lori says. "I didn't want it to look like the new house on the block."
That put Lori on the search for antiques and age-appropriate furnishings. There's a circa 1700s French cupboard bought when the kitchen was barely a pencil sketch. An antique limestone fireplace- had a similar love-at-first-sight story. Lori snapped up the surround and asked the store owner to toss it out back to "age" for a year until the new family room was ready for the installation.
"I am an intuitive designer, but I don't buy impulsively," Lori says. "When I saw that vaisselier [French breakfront], there was no way I was walking out without it. If you truly love something, you can find a place for it." Particularly if you have a design soul mate. "Most of the time, I gave Lori the parameters she had to work with, and she figured out the interiors," Johnson says. "But there were a few times she said, I love this, I love this; we need to get it to work. We usually found a way."
Johnson captured Lori's vision, with a Lutyens-inspired painted brick home with symmetrical gables and three dormers centered above the front door. The floor plan is classically inspired as well, with formal rooms at the front of the home. French doors in the living and dining rooms provide a pleasing symmetry from the exterior and fill the interiors with natural light.
In the living room, Lori kept the palette light, with white velvet sofas facing off in front of an old marble fireplace. A round pedestal table is centered on the fireplace beneath an Italian chandelier. "It's a very simple table but I like having a higher coffee table," Lori says. "I like to vary heights so your eye moves up and down. You need to tease the eye all around a room, and higher tables do that."
An antique French trumeau above the mantel is another "love-it, have-to-have-it" buy. The original green paint on the mirror's frame inspired the color of the living room walls, "a gray that leans a touch toward green," Lori says. A sea grass rug on the floor has cream and gold tones with shots of gray. "I like grays, but I'm not afraid to combine them with warm colors," she says. Walls throughout the main level are subtle variations on a gray-white theme. She adds that she "wanted to vary color from room to room but also have it seem virtually seamless." Trim throughout the house is painted with the same color of white. She sampled dozens of whites before finding one that complemented wall and fabric colors in all the rooms and had the proper sense of age.
While the words classic and elegant dominate Lori's design vocabulary, so does family comfort. "We have two kids and two dogs and friends coming and going all the time," she points out. The back of the house is all about family, with a large kitchen and keeping room that opens to a porch. "I wanted an old-fashioned European eat-in kitchen, with a table smack-dab in the middle." That's a decision she's never regretted. "We live there. It's a happy kitchen."
A 6x3-foot antique walnut kitchen table that extends to nearly 10 feet can seat a crowd-and often does. "Anytime you come in my kitchen, there will probably be somebody sitting at my table." Antique French chairs are covered in white vinyl for easy cleanups, but it's the bench on the opposite side that the kids love. "That bench is where everyone gathers. They're like birds on a wire," she says.
Even the dressier living room welcomes kids and dogs. A blanket is generally draped over the back of one sofa because that's where one of the Tippins' Vizslas prefers to hang out. "I've given up that good fight," Lori admits. "Before company comes, we just get out the lint roller."
The back porch and two pergola-covered walkways (one on the front and one on the back) shield the house from the hot Atlanta sun and offer more family play areas. A two-sided fireplace makes for cozy gatherings in both the keeping room and back porch. "We have a TV out on the porch, and in the fall we light a fire and watch football games."
Neither Lori nor Johnson wanted a multi-car attached garage detracting from the period look of the house, so Johnson designed a porte cochere with three car bays. Although it's attached to the house for easy access, the structure's peaked roof makes it seem like a separate pavilion. A vaulted white-painted board ceiling and brick paving give the interior space a finished look, perfect for outdoor entertaining. "It's almost like a big open party area that doubles as a garage," says Johnson.
In addition to a common understanding of design, Lori and Johnson are both mothers of 4- and 7-year-olds. Maybe that's why this project speaks so strongly to Johnson. "I've always loved that house," Johnson says. "I tease Lori, telling her, this should be my house, right?" Maybe not, but Lori is happy to share the credit.
Interior design: Lori Tippins, Lori Tippins Interiors, 3038 Arden Rd., Atlanta, GA 30305; 404/441-6668, loritippinsinteriors.com.
Architectural consultant: Holly Mizelle Johnson, HMJ Designs, LLC, 840 Independence Court, Philadelphia, PA 19147.
Landscape architect: Chris Threadgill, Threadgill & Assoc., 508 N. Lakeshore Dr., Carrollton, GA 30117; 770/834-1137.
Photography: Emily Followill
Produced by Lisa Mowry
Sofas: custom.
Sofa fabric (linen velvet): Clarence House, 800/803-2850, clarencehouse.com.
Large pillow on sofa (silk); small pillow (embroidered silk, discontinued): Koplavitch & Zimmer, 214/742-0500.
Oval table (antique, French); round gold end table (gilded iron with mirrored glass top): owner's collection.
Floor lamps (antique Spansh candlesticks, gilded iron, converted to lamps); candle sconces (antique): Illuminati Antiques, 404/519-0186, illuminatiantiques.com.
Drapery: Belgian linen.
Drapery trim: discontinued.
Mantel (Louis XV): original to house.
Mirror (antique trumeau):Willow Creek Gallery, 865/525-1925, willowcreekgallery.com.
Chandelier (antique, Italian); birds on mantel: owner's collection.
Wall paint ("Appaloosa" #33-28); ceiling and trim paint ("Silver Lining" #32-32): Pratt & Lambert, 800/289-7728, prattandlambert.com.
Lori Tippins nicknamed her antique French farmhouse table the "swayback mare" because of its sagging top.
Console (antique French farmhouse table): owner's collection.
Wooden lamps (custom): Lou Treadaway, 770/214-1633. Architectural sketches: antique.
Framing: Brooks & Black Fine Framing Inc., 404/365-0067, brooksandblack.com. Accessories: owner's collection.
Chairs flanking console (antique Belgian): Holland & Co., 800/446-5526, hollandandcompany.com.
Flooring oak planks laid in herringbone pattern.
The lamps were made by Lori's mother, Lou Treadaway, who custom-fabricates lamps and accessories.
Wooden lamps (custom): Lou Treadaway, 770/214-1633.
Framing: Brooks & Black Fine Framing Inc., 404/365-0067, brooksandblack.com.
Three sets of French doors are draped floor to ceiling with elegant charcoal silk taffeta lined with white silk satin from Koplavitch & Zimmer.
Table underskirt (by Travers, discontinued); table overskirt (Belgian linen, by Travers): Zimmer & Rohde, 866/627-6899, zimmer-rohde.com.
Chairs (antique, Louis XV): Parc Monceau, 404/467-8107, parcmonceauatl.com.
Chair-seat cover (silk faille): Clarence House, 800/ 803-2850, clarencehouse.com.
Chandelier (antique): Jacqueline Adams Antiques, 404/869-6790, jacquelineadamsantiques.com.
Sideboard; mirror: owner's collection.
Candelabra: Willow Creek Gallery, 865/525-1925, willowcreekgallery.com.
Drapery (charcoal taffeta silk); trim (white silk satin): Koplavitch & Zimmer, 214/742-0500.
Paint ("Silver Lining" #32-32): Pratt & Lambert, 800/289-7728, prattandlambert.com. Flooring: oak planks.
Dinnerware (antique): Scott Antique Market, 404/361-2000.
Glassware: Waterford, 877/900-9973, na.wwrd.com.
When she couldn't find light fixtures to her liking, Lori designed and had made gilded metal lanterns. Wood floors, laid in a herringbone pattern, and beamed ceilings give the new home a sense of age.
Cabinetry (custom): Lawson Cabinet Shop, 770/889-3520. Cabinetry finish ("China White"): Benjamin Moore, 888/236-6667, benjamin moore.com.
Hardware (round glass knobs): Restoration Hardware, 800/910-9836, restorationhardware.com. Paint ("Manchester Tan" HC-81, half-strength): Benjamin Moore & Co., 888/236-6667, benjaminmoore.com.
Countertops: Crema Delicato marble. Range: Thermador, 800/735-4328, thermador.com. Backsplash (hand-pressed and glazed terra-cotta tiles): Renaissance Tile & Bath, 404/231-9203, renaissancetileandbath.com.
Dishwasher: Bosch, 800/866-2022, boschappliances.com. Refrigerator: GE Monogram, monogram.com.
Faucets (by Perrin & Rowe); pot filler (by Perrin &Rowe): Rohl, 800/777-9762, rohlhome.com.
Hanging lights over island (designed by Lori Tippins, gold leaf over iron): Lori Tippins Interiors, 404/441-6668, loritippinsinteriors.com.
Bar stools (antique French): owner's collection.
Table: Moulin Rouge Antiques, 404/352-0939.
Chairs (antique, Os de Mouton chairs): Illuminati Antiques, 404/519-0186, illuminatiantiques.com.
Chair fabric (vinyl): Kravet, 888/457-2838, kravet.com.
Bench (antique): Anne Flaire Antiques, 404/352-1960, anneflaireantiques.com.
Flooring: oak planks laid in herringbone pattern.
Drapery (linen): Kravet, 888/457-2838, kravet.com.
Trim (discontinued): Scalamandré, 800/932-4361, scalamandre.com.
Pillow on chair ("Falk Manor House"/Shrimp on Ivory #26690-001): Scalamanadré, 800/932-4361, scalamandre.com.
The floor plan and kitchen cabinets were designed around one of Lori's favorite purchases-an antique French breakfront.
Breakfront cabinet (antique French Vaisselier): owner's collection.
Table: Moulin Rouge Antiques, 404/352-0939.
Chairs (antique, Os de Mouton chairs): Illuminati Antiques, 404/519-0186, illuminatiantiques.com. Chair fabric (vinyl): Kravet, 888/457-2838, kravet.com.
Bench (antique): Anne Flaire Antiques, 404/352-1960, anneflaireantiques.com.
Leather chairs by Wesley Hall flank the salvaged fireplace surround. Reclaimed French doors were made into a cabinet that hides the TV above the fireplace.
Sofa: custom.
Sofa fabric: mohair.
Leather lounge chairs: Wesley Hall, 828/324-7466, wesleyhall.com.
Mantel: Architectural Accents, 404/266-8700, architecturalaccents.com.
Bench in front of mantel: Illuminati Antiques, 404/519-0186, illuminatiantiques.com.
Cabinet over mantel (French doors cut down and installed to cover flat-panel TV): Willow Creek Gallery, 865/525-1925, willowcreekgallery.com.
Coffee table (antique French): Anne Flaire Antiques, 404/352-1960, anneflaireantiques.com.
Child's rocker (antique French); large cabinet (antique Belgian bookcase): owner's collection.
Sconces flanking cabinet (custom): Lori Tippins Interiors, 404/441-6668, loritippinsinteriors.com.
Area rug (antique Oushak): Moattar, 404/237-5100, moattar.com.
Chandelier (antique Italian): owner's collection.
Drapery (linen): Kravet, 888/457-2838, kravet.com.
Drapery trim (discontinued): Scalamandré, 800/932-4361, scalamandre.com.
Paint ("Manchester Tan" HC-81, half-strength): Benjamin Moore & Co., 888/236-6667, benjaminmoore.com.
Console (antique French farmhouse table): owner's collection.
Wooden lamps (custom): Lou Treadaway, 770/214-1633.
Accessories: owner's collection.
Chairs flanking console (antique Belgian): Holland & Co., 800/446-5526, hollandandcompany.com
Flooring: oak planks laid in herringbone pattern.
Walls in the guest bedroom are Farrow & Ball "Light Blue"-Lori's go-to color. The headboard is upholstered in a Kravet raffia and dressed with a canopy and bed curtains in a bird-themed Ainsworth-Noah linen.
Headboard (custom): Lori Tippins Interiors, 404/441-6668, loritippinsinteriors.com.
Headboard and bench fabric (raffia): Kravet, 888/457-2838, kravet.com. Bed linen: through Susan Shepherd Interiors, 904/241-5900.
Canopy exterior and table skirt ("Bird and Basket"/Faded on Beige Linen): Bennison, 212/223-0373, bennisonfabrics.com.
Canopy interior and bed skirt ("Baldwin Ticking"/Eggshell #1074394): Lewis & Sheron Textiles, 800/835-4833, lsfabrics.com.
Canopy trim (Passimenterie): Travis & Co., 404/237-5079, travisandcompany.com.
Drapery trim: Samuel & Sons, 212/704-8000, samuelandsons.com.
Bench: owner's collection.
Bedside table (antique): Scott Antique Market, 404/361-2000.
Table lamps ("Saxon"): Restoration Hardware, 800/910-9836, restorationhardware.com.
Lampshades: custom.
Chair: owner's collection.
Pillow on chair: Galbraith & Paul, 215/508-0800, galbraithandpaul.com.
Area rug (antique Oushak): Moattar, 404/237-5100, moattar.com.
Wall paint ("Light Blue" #22): Farrow & Ball, 888/511-1121, farrow-ball.com.
Ceiling and trim paint ("Silver Lining" #32-32): Pratt & Lambert, 800/289-7728, prattandlambert.com.
The same Farrow & Ball blue is paired with white marble floor tiles and countertops in the master bath. A Kravet embroidered linen Roman shade adds softness and provides privacy.
Tub fixtures (by Perrin & Rowe): Rohl, 800/777-9762, rohlhome.com.
Mirror by tub: antique.
Window treatment (embroidered linen): Kravet, 888/457-2838, kravet.com.
Chair (antique French): owner's collection.
Chair fabric: Belgian linen.
Flooring (2-inch hexagonal white marble): Renaissance Tile & Bath, 404/231-9203, renaissancetileandbath.com.
Vanity: custom.
Vanity finish ("China White"): Benjamin Moore & Co., 888/236-6667, benjaminmoore.com. Vanity countertop: Crema Delicato marble.
Vanity hardware (round glass knobs): Restoration Hardware, 800/910-9836, restorationhardware.com.
Sconces: Circa Lighting, 877/762-2323, circalighting.com.
Sink: Kohler, 800/456-4537, kohler.com.
Wall paint ("Light Blue" #22): Farrow & Ball, 888/511-1121, farrow-ball.com.
Ceiling and trim paint ("Silver Lining" #32-32): Pratt & Lambert, 800/289-7728, prattandlambert.com.
The Tippin family often dine on their back portch on a recycled marble slab set on vintage pedestals.
Wood-molded bricks were used rather than standard extruded masonry to give the new house an aged look.
Lori and Clay Tippin and their children Henley, 7, and 4-year-old William Jr. (nicknamed "Tip").


text:
Since making her debut in 2002, Edwards has always been one of the first names inked on any team sheet when available for selection. Her international career has had two distinct phases, as she had a four year break after winning her first 25 caps.
Now firmly ensconced back in the fold, the powerhouse prop is concentrating more on getting a positive result against firm favourites Ireland than reaching her own personal milestone.
"It will be nice to reach 50 caps for Wales and follow my front row buddy Treacle (fellow prop Jenny Davies who with 61 caps is the most capped player in the squad) and Cat but to be honest I would rather us play really well and come off with a win - it's all about the team and the girls flippin' deserve it. We've put in a huge amount of work and I still can't believe we lost last weekend."
Defending Six Nations championship holders Ireland have made just two changes to the side that demolished Scotland at Ashbourne last Friday night with Niamh Briggs named at full-back and Larissa Muldoon coming in at scrum-half.
"That's a really strong Ireland squad but we have just got to go out there and show what we can do," said the PE teacher.
"The squad environment is the best it has been for a long time. We've also got competition for places throughout the squad so everyone knows they could be out if they don't play their best. It's important we get some positive results in the Six Nations as we want to go in to the World Cup with some momentum."
Edwards points out her first game against England and the defeat to New Zealand in the last World Cup as two of her career highlights so far.
"I always remember the game against New Zealand as you expect so much from them. We don't get the opportunity to play them very often so to finally get that chance was great. I made the break that led to Caryl James scoring a try."
Wales head coach Rhys Edwards will be pleased to hear that his key player has no intentions of calling it quits once the 2014 World Cup is over.
"When it's time to call it a day, I will know," she says. "I don't want to set a date and play to that - I just want to keep going as long as I can as I really enjoy the competitive nature of rugby at international level."


text:
Cut and piece: Quilts come out of the closet
Circles of 19th century women with nimble fingers gathered around sitting room fires crafting masterpieces fine enough to display as art. Because this was utilitarian "women's work," however, these quilts lay hidden in out-of-the-way places, decorating only the household's beds.
The Frontier Culture Museum now reveals these works of art in their annual "Hearth and Home: Quilt Show" taking place in the Dairy Barn October 4-13. Visitors can view nearly 80 quilts created by artists from all over the Shenandoah Valley and Central Virginia. The show includes both contemporary and antique pieces and everything from small wall hangings to full-size bed quilts and clothing. A special attraction this year is a display of antique sewing tools, including vintage buttons, pincushions, tape measures, needle cases, and thimbles.
According to museum interpreter and quilt show coordinator Lisa McCumsey, quilt making was a cherished tradition in the Valley. "In the early days when life was one form of work or another from dawn to dusk," she says, "making quilts was one of the few ways a woman had to express herself creatively." Modern quilts may just as likely be made by a man and are displayed on a wall as often as on a bed.
During the show, visitors can watch as women on the museum's American farm demonstrate patchwork piecing and quilting. On October 5, the ladies will gather for a quilting frolic, a party of sorts in which frontier families would get together to swap stories and catch up on the news as they sewed. During the frolic, the men on the farm will be hosting a corn husking in the barn, and afterward everyone will kick up their heels with a barn dance. The public is invited to help husk the corn, enjoy traditional music, and cut loose in celebration of the quilt's emergence from the closet
Hearth and Home: Quilt Show takes place October 4-13 from 10am-5pm. Admission for the quilt show only is $5 adults, $2 children 6-12. Combined admission for both the quilt show and the museum is $10 adults, $9.50 seniors, $6 children 6-12. The barn dance takes place on the American farm on October 5 from 1-2pm. The husking bee and quilting frolic start at 10am. The Frontier Culture Museum is on Rt. 250 west in Staunton. 540-332-7850.


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- Feature Links
- Environmental Waste Services
- Locations
- Transfer Station
Transfer Station
Visit the Garland Transfer Station, where you can dispose of non-hazardous solid waste in a car or pickup truck. Box trucks, trailers, flatbed trucks, and similar vehicles must haul trash to the C.M. Hinton Jr. Regional Landfill located at 3175 Elm Grove Road in Rowlett.
- Loads must be tarped (PDF)
- Brick
- Chlorofluorocarbons (CFCs) containing items
- Closed drums, polychlorinated biphenyl (PCB) waste
- Commercial loads of electronics, including televisions, office machines, and computer equipment
- Concrete
- Debris from non-hazardous chemical spills
- Dirt
- Friable asbestos
- Fuel tanks, used oil filters or other devices that use to contain petroleum-based compounds such as gasoline, fuel oil, hydraulic fluid, lubricants or other chemicals
- Hazardous waste
- High-pH and low-pH materials
- Infectious or hospital waste
- Lead acid batteries
- Liquid waste
- Motor-driven vehicles
- Pesticides or other home use chemicals
- Recyclable commodities, including scrap metal, plastic bottles, glass bottles, newspaper, magazines, shredded paper in clear bags. Recycling and scrap metal accepted at the Garland Recycling Center, co-located at the Transfer Station
- Refrigerators, air conditioners, or any item containing Freon
- Sandblast grit and non-liquid paint wastes
- Spent filter media residue
- Tires
- Bulky items such as furniture, carpeting, mattresses
- Construction/demolition debris
- Household trash
- Small commercial loads
Garland residents can use the Transfer Station at no cost with valid driver's license. If you cannot supply proof of residency, you will be charged a non-refundable fee. There is a minimum charge of $10, plus state sales tax.
Non-Garland residents with small loads of commercially generated waste will be charged a per-ton fee based on the weight of the load. A security deposit is required and there is a minimum charge of $10, plus state sales tax.
Payment types accepted:
- Cash - no bills larger than $20
- Debit/major credit cards except American Express
- Local checks - bring a copy of the driver's license of the person who signed the check
- Scavenging is prohibited.
- Residents must show a valid driver's license and/or current utility bill as proof of residency.
- Users of the landfill are admitted under the direction of the attendant on duty
- Incoming loads will be inspected on a random basis.
- Attendant on duty will determine prohibited articles.
- No smoking allowed in the landfill facility.
- Children under the age of 12 must remain inside the vehicle.
- Vehicles hauling waste to these sites must be enclosed or be secured and covered with a tarp in order to prevent trash from blowing or falling from the vehicle. Improperly secured loads will result in a $20 fine and will be required to purchase a tarp for a fee of $10. Find out more information on tarping requirements (PDF).
- Only brick and masonry goods that are 100% clean and free of trash will be accepted free of charge at the landfill. Customers hauling all other loads of brick, concrete, and masonry goods will be charged per load.
Email Environmental Waste Services
1434 Commerce Street
Garland, TX 75040
View Map
Monday - Friday
8 a.m. to 5 p.m.
Closed Saturday & Sunday


text:
Hello lovelies!
Here are two of the most inspirational folks thegreeneyedgroom and I have found on our journey to self-reliance:
The Maine Prepper
Such an awesome guy, literally, I wish we were friends. {it's ok, thegreeneyedgroom does too}
He is a veteran, a true patriot, a devout follow of Christ and just very easy to listen to. God has blessed him with a way of speaking that you just know, the words he speaks are not his own.
You can listen to him here on the good 'ol youtube : http://youtu.be/fdNOXjZA4Ds
The Patriot Nurse
She is seriously hilarous but so stinking smart. We enjoy listening to her speak on ways to protect our family's health and safety. She just thinks of those little things that you really need in your bug out bag but, would have never even thought of!
You can hear her here : http://www.youtube.com/user/ThePatriotNurse
and here.. http://www.thepatriotnurse.com
Great resources, both of them. And I highly encourage you to give them a listen. thegreeneyedgroom and I just turn on youtube on our smart tv and it just plays while we are doing dishes, visiting over breakfast with theblueeyedbabies or just sitting on the couch relaxing with a hot cup of coffee.
Thank you lovelies! Jesus loves you!


text:
I have four more fun kids' lessons coming your way and I'm probably going to be submitting these types of tutorials for the next few days. To start, lets learn "how to draw a monkey for kids", step by step. If you like primates, you will love learning from this really easy tutorial that is going to show you the simplest way to create a monkey. Kids and even teens and adults will fall in love with drawing a monkey in a very simple manner. This is a great learning tool for kids that want to learn how to draw better, and it can even be used by novice artists that also want to improve on their drawing skills. Monkeys love hanging in trees, eating insects, and living with other monkey friends. If you want you can choose to draw two of these primitive animals and when you're done you can color them in and draw in a nice background for them all. Have fun folks and remember that when it comes to teaching yourself or children to be creative, the best way to do so is to try and "draw a monkey for kids". Adios mi amigos!
DragoArt members upload artwork and drawing tutorials! They are also allowed to leave comments on tutorials, profiles, etc. Many more features, as well; it's way better than just being a boring guest! Register Now!


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Length: 4:59 minutes | Download the MP3 (6.84 MB)
Dr. Meier: I studied the effects of persistent cannabis use on IQ. So, we asked whether persistent cannabis users lost IQ points from childhood to adulthood.
We found that people who started using cannabis as teenagers, by the time they were 38, they lost about 8 IQ points.
We studied about 1,000 people who were born in Dunedin, New Zealand, in 1972 and '73.
And we followed them up approximately every other year all the way until they were 38 years old.
When they were 7 to 13 years old, we gave them IQ tests, then we assessed their cannabis use from the time they were 18 to 38, and then we gave them IQ tests again at 38 so we could look at their intellectual functioning in childhood before they began using cannabis and then again in adulthood, after some of them had already been using cannabis.
We found declines across measures of mental functions, so not just IQ. We looked at memory; executive functioning, which is the ability to multitask, plan ahead; processing speed; reaction time.
We also looked at whether informants noticed cognitive problems among persistent cannabis users—we didn't just look at standardized tests, we looked at how people were functioning in everyday lives, and we found that informants noticed more cognitive problems, attention and memory problems, among persistent cannabis users.
In this study, we defined persistent cannabis use as dependence on cannabis over multiple years.
Dependence generally refers to using cannabis despite experiencing problems associated with cannabis use. Those could be physical health problems, legal problems, or relationship problems.
So we looked at it in two different ways. We looked at persistent cannabis dependence, but we also looked at persistent regular cannabis use. And we defined regular cannabis use as using cannabis 4 or more days per week.
Regular teen cannabis users who stopped using later in life, by adulthood, they still showed IQ decline, so quitting use as an adult didn't result in recovery of IQ function.
We don't know when the damage is done, but we do think that the damage is lasting.
Our findings that adolescent or teenage cannabis users show IQ decline are consistent with other studies, both animal and human studies, suggesting that adolescents may be particularly vulnerable to the effects of cannabis on mental function.
We wanted to know if there were perhaps alternative explanations that could account for this finding of the effect of cannabis on IQ decline, and so we looked at some of the most obvious potential alternative explanations, such as recent cannabis use the night before neuropsychological testing at age 38; alcohol use or other drug use; tobacco use.
What we did is we took all of these factors into account, and after we took them into account, we still found that persistent cannabis users showed IQ decline, suggesting that none of these alternative explanations could account for the findings.
There was a hypothesis put forward that low social class could possibly explain our findings that persistent cannabis users experience IQ decline. And in fact, we went back and we controlled for social class, and we found that social class couldn't account for the effects. Even after taking into account low social class, persistent cannabis users still showed IQ decline.
It would be really nice to combine this kind of before-and-after study—so, "before used cannabis" and "after used cannabis"—with neuroimaging to look at how cannabis affects the brain, both the function and the structure.
I think it's also important, you know, people want to know, how much cannabis needs to be used and over what ages, and I think those are future areas for research.
Read the NIDA Notes article, Early Onset, Regular Cannabis Use Is Linked to IQ Decline.


text:
For Christmas, "Stevie Wonder" gave me two books because he drew my name. He's my administrator, not my friend, mind you. It's a cool idea giving a librarian a book for a gift, but it's also highly personal. I finally started reading one of those books last night. It was quite interesting. I can't remember the title, but the main character is from Alabama and was apparently quite the busy young thing initiating all young men in her class into the wonderful world of sex as well as killing a guy. I'm only at the beginning so I'm sure there's a lot more to it than the f words that fly from the narrator's mouth. It's really in my mind, the description and language are more stereotypical guy like than female. It was almost macho, which is very much like "Stevie Wonder." As I read, I had the big cartoon eyes where my eyes were bugging out of my head. It is so not my type of book. I then began to think of other books I've received as gifts. Two years ago, I received from a male friend a book that was soooo weird about a guy who through many weird twists and turns ends up having a sexual thing with his male best friend but according to the character, he's not gay. Guess what? The person who gave me this book as it so turns out has been crossing the same line and insisting he, too, is not gay. Hmmmm, a little lightbulb is starting to form...are we reflected in what we read? I love YA lit, fluffy chick lit and romance...YEP...I am a romantic at heart and I can be immature sometimes (kind of Peter Panish but not)...so maybe my theory is true....you are what you read. It's food for thought. So think about what you're reading and what it might say about you...Or not.
Tuesday, May 27, 2008
You Are What You Read?
Posted by Jamie at 9:53 PM 0 comments
Sunday, May 25, 2008
How do you stop a dog from barking?
Okay, so here's my dilemma...my beloved dog Hope is now a barking maniac. Well, not so much a maniac, but when she's looking out the window from upstairs or downstairs and sees: another dog, a person or those two little kittens across the street, she goes crazy! I've taken to closing the blinds which only helps some of the time. I guess I need to ask Anna, my vet's wife, who had been working with me and Hope on walking on a leash and not licking people to death. I think the one she really goes nuts for are those kittens. They seem to relish the fact that she's inside and they like to cross the street and stretch out in my driveway just to tease her. Hope has always loved cats. I had Roscoe when I got Hope but he decided to leave because the house wasn't big enough for he and Hope. Maybe her barking is some unresolved issue over Roscoe's departure.
Go see Indiana Jones if you liked the previous triology. My family and I went today and we were all riveted, except for my mom who said he's gotten a bit long in the tooth. Well, duh mom. Harrison Ford is over 60! I still loved it for what it was...a fun, action packed movie with the similar vibe of the previous ones.
Posted by Jamie at 7:56 PM 0 comments
Saturday, May 24, 2008
Feeling Better
I HATE, HATE, being sick. I am finally getting better. This is the first day I can actually say that I wasn't sneezing all over the place and my poor nose wasn't bright red. I stayed home and was a bum today. I needed it but at the same time, I feel like I've wasted a whole day by staying home, laying around, sleeping, reading and watching TV. But, in the end, I'm doing better. I just hope Shannon didn't get sick. I stayed at work all week because of book fair. We made just enough to make a VERY small cash profit. It really isn't worth all of the work and fuss. But, it is allowing us to buy the drawstring backpacks that we will sell and use the proceeds from that for an author and book club. We really have big plans for our next school year in the library. Hopefully it will be a cancer free school year next year for Shannon.
I'm still trying to decide if I am going to apply again for special needs. I hope to figure this out by the time school is out. Of course, I will have just a few weeks off because we're visiting my dad's family and I am working summer school in July. I just found out that the teachers get paid more money (like $50 a day) and plus the co-teaching and all that jazz I am expected to do, I also have administrative duties like bus duty, cafeteria duty and walk throughs. Geez louise. Oh well, it's money for my daughter and I don't have to deal with other librarians messing with my library.
Posted by Jamie at 6:35 PM 0 comments
Tuesday, May 20, 2008
Fighting the bug and American Idol
Okay, so here I am watching the finals of American Idol. I REALLY am NOT a fan of David Archuleta. I mean, seriously, I don't think I would want to hear his album on the radio (you heard his version of Chris Brown? one word...Awkward). He's got a great voice but it is so Broadway. He also annoys me because he's like, a little girl with his, "Oh my goodness, you really like me," kind of attitude. It might be genuine but it is so exaggerated that it seems fake. I wish him luck no matter what happens. He is only 17 years old. But, the bottom line for me is that I absolutely love David Cook because I would love to hear his voice and his songs on the radio. Oh well. It's probably best he lose because history has shown that losers do better (i.e. Chris Daughtery). Okay, enough idol chat!
I am getting sick. I can feel it and I'm trying really hard to ignore it. It's like the beginning of the last time I got really sick that I had walking pneumonia. I am taking garlic, vitamin C, and other stuff. I can't get sick. We're in the middle of book fair (yuck!) and it's going to be crazy busy tomorrow.
I can't believe that next week will be 24 months waiting for Grace. Wow, 2 years. I should have some sort of party. Right now, things are so busy that I don't have time to even think about it. It's going to be another busy summer. That'll be good. Tomorrow is Wednesday and it's one day closer to the weekend. Hip, hip, hooray!
Posted by Jamie at 7:56 PM 0 comments
Sunday, May 18, 2008
Just Beachy
I am so glad that I was able to get out of town this weekend and go to the beach (Port A). It was so rejuvenating. I went with my friend D and we stayed at Island Retreat which is on the beach. It was so nice. I stayed on the beach from 10 until 4 reading two books! It was what I needed before I start book fair this week. I hate book fair but we need the money so we can buy the backpacks that we are going to sell at sixth grade orientation which will be our main fundraiser so we can get an author. I can't believe the school year is almost over. We'll be taking our trip to visit my dad's family in about a month. My sister is dubbing it the Tour of the Dollar Generals because the last time we went, that's what we mainly saw. I'll be glad to see my Aunt Lucille. She is a character. She added a lovely phrase to my vocabulary, "wompus kitten." I love it.
I think I have decided to reapply for special needs program. I don't know though. I figure it'll happen when it's supposed to happen. I don't know how the Earthquake will also affect the time frame. All I know is that I'm very sad for both China and Mynamar to have suffered great losses. I'm keeping both of these places in my prayers.
Posted by Jamie at 7:32 PM 0 comments
Monday, May 12, 2008
Pinched Nerves, Mother's Day & Earthquakes
I have had a pinched nerve for the past week in my neck. It's actually caused my thumb on my right hand to be tingly feeling. I saw the PA on Friday who gave me muscle relaxers so this weekend and today, I've been one mellow girl. I really needed to today because we (Shannon and myself) got the "honor" of checking in textbooks and I had to deal with my favorite administrator, Stevie Wonder (I've nicknamed him this because he's blind to everything...Shannon and I have nicknames for all the administrative team). Anyways, the medicine is helping which is a good thing.
I can't believe yesterday was another Mother's Day that I didn't physically have my Grace. I hope to have her here next Mother's Day. You know, I wasn't sad or bummed this year. Maybe it's because I've somehow accepted the wait. I know when the time is right, she'll be here. I'm content right now to be Hope's doggie mama, even though she has been Miss Bark at Everything lately
Lastly, I am sending my prayers to all those in the area where the earthquake hit. I know that some of our children may come from the Sichuan and Chonqing provinces. How scary for them. I read that some schools have collapsed and many children have been buried alive in a sense. This is so horrible! My agency is putting together a special fund because some of the orphanages that we get referrals from have been affected. So, let's all say a little prayer for all of those people for strength, help and healing.
Posted by Jamie at 8:25 PM 0 comments
Wednesday, May 07, 2008
Doncha just hate it when...
I slept weird on my neck Sunday and had a bit of a crick when I woke up. Part of it was my dog stretching across the bottom of my bed and I think subconsciously I didn't want to kick her. Anyways, the next night I was having stressful nightmares over the reading tournament that I was starting the next day so the stress came out in my neck and I ended up with a pinched nerve that causes pains to shoot down my shoulder and into my arm. I was hoping it would go away but it hasn't. I'm not stressing anymore about my Clash of the Titles tournament. I only have the final round tomorrow during 8th period and it went much more smoothly than I expected. Maybe it'll go away tonight. I have those heating things on my neck and every 6 hours I'm taking motrin. On the bright side I still have neck mobility.
I got my hair cut and colored today. I love what Jennifer does to my hair. It's almost like a blondish joan jett or the chick from Paramour. At least, that's what I've been told.
I can't wait until the weekend. My parents come home from their trip to Canada. They are having such a wonderful time and my dad says that I would totally love the bread. That is a place I really would love to go to. I hear it's beautiful and I do love my Degrassi on the N (yes, I'm such a wannabe tween/teen in some of my TV taste).
American Idol comes on tonight. I hope it's Jason Castro who will go. I so love David Cook. He rocks! Yep, I'm still a reality TV junkie but, I have cut out quite a bit.
Posted by Jamie at 6:38 PM 0 comments


text:
|Song Title
|Labunanam Nolabunu Oba
|Artist Name
|M G Danushka
|Song Type
|MP3 Sindu
|File Size
|Added Date
|Thursday, January 31st, 2019 - 14:24 PM
Here, You can check out Labunanam Nolabunu Oba as performed by renowned artist M G Danushka here on sindu.lk available for free audio music download!
The Downloading file format of this song is MP3 Sindu and also the file size of this song is 3.44 MB.
Click the following download link to get this sinhala song.
Note: Report if Download link is not working. Click Here
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M G Danushka
1Years Ago | MP3 Sindu | 309
Hoyanawa Matama Kiya
M G Danushka
1Years Ago | MP3 Sindu | 202
Kalayak Aran
M G Danushka
1Years Ago | MP3 Sindu | 220
Labunanam Nolabunu Oba
M G Danushka
1Years Ago | MP3 Sindu | 230
Sandawatha Ahasin
M G Danushka
1Years Ago | MP3 Sindu | 188
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text:
A fresh tasting squash dish.
Preparation Time: 10 mins
Cooking Time: 7 mins
In medium non-stick skillet, heat olive oil over medium heat. Add yellow pepper and rosemary and sauté 2 minutes. Add zucchini, salt and pepper. Continue to sauté for another 4 to 5 minutes or until zucchini is just tender. Remove from heat and stir in lemon juice.


text:
Joshua House is a
for abused, neglected &
abandonded children in Tampa Bay.
to Joshua House.
Learn more about Friends of Joshua House.
Olin Mott &
Dottie Berger MacKinnon
Hundreds of children have passed through Joshua House since it opened. Each story of abuse and neglect is as unique as the child.
Friends of Joshua House Foundation appreciates the wonderful volunteers who unselfishly offer their time and talent in support of our mission.
Holiday Gift Drive
Thru December 10, 2019


text:
Fredi fitness: Braves' skipper keeps in serious shape
For the last month, any Braves player who has happened upon manager Fredi Gonzalez working out in the clubhouse weight room has seen his skipper battling a 53-pound kettlebell.
"All I ever see him do is this," says third baseman Chris Johnson, miming the hip-popping, knees-to-shoulders motion of a kettlebell swing.
Gonzalez, 50, undertook a 10,000 kettlebell swing challenge at the start of the season. Two days on, one day off, 20 workouts, 500 kettlebell swings per workout, with other exercises to break up the sets. Gonzalez came to the challenge through CrossFit, which has become his go-to means of working out.
CrossFit is a workout regimen that combines Olympic weightlifting (snatches, cleans, jerks), power lifting (squats, presses, deadlifts), gymnastic movements (pullups, pushups, handstand pushups) and cardio movements (box jumps, jumping rope, rowing) into short, intense and constantly varied workouts. Each CrossFit gym, or "box," creates its own programming in the form of a workout of the day, or "WOD."
CrossFit also posts workouts every day, and there are many benchmark workouts, some named after women, others in a category for fallen military heroes, that all CrossFitters perform.
Gonzalez, who is 6-foot-1, 245 pounds, loves the technique involved with Olympic and power lifts, like the snatch and overhead squat. He hates heart-pumping burpees, which are similar to wrestling up-downs and, according to Gonzalez, "just sap your energy."
Cleans, pushups, deadlifts, DUs, burpees and wallballs with #Braves manager Fredi Gonzalez this AM. #CrossFit #mlb pic.twitter.com/PD8zqSQf2L- Lindsay Berra (@lindsayberra) May 3, 2014
But unlike most bigger guys, Gonzalez also loves long body-weight workouts like "Murph" -- a one-mile run, followed by 100 pullups, 200 pushups and 300 squats, followed by another one-mile run -- and "GI Jane" -- 100 burpee pullups for time.
Gonzalez began CrossFitting in 2011, when he took his son Alex to a local coach to help him prepare to play Division II football at the University of West Georgia. Gonzalez was intrigued and began training with the same coach. Now, Gonzalez either works out with his wife Pam, who has also become an avid CrossFitter, at a box near their home in suburban Atlanta, or he does WODs on his own or with one of the Braves' strength coaches at Turner Field.
"I knew the CrossFit movement was going on, and I had gotten tired of the standard jogging and lifting," Gonzalez says. "When you get into a CrossFit box, you have this community, there's the clock and there's the person next to you. And if you have any competitive juices, it feeds right into them."
Gonzalez regularly trades text messages with Yankees manager Joe Girardi, who is so enamored with CrossFit that he even had a set of rings mounted to the ceiling at Steinbrenner Field in Tampa, Fla., so he wouldn't get out of practice with his muscle-ups -- one of CrossFit's most difficult movements -- during the long months of Spring Training. Gonzalez and Girardi trash-talk each other about the times of their workouts and the weights they are able to lift.
Gonzalez, though, is most competitive with himself. He and Girardi both log their workouts online so they can keep track of their times, weights and reps, and monitor their improvement.
"In CrossFit, the benchmark workouts always come back around," Gonzalez says. "My goal is always to just get better from the last time I did a particular workout."
CrossFit has certainly helped Gonzalez get in better shape; the 50-year-old former catcher wishes he'd had CrossFit when he was playing to help improve his leg, hip and core strength, along with his overall fitness.
"It has made a huge difference for me, especially cardiovascularly," he says. "In CrossFit, we don't do long runs that much, but every once in a while, there's a 5K in there. For me, that's 30 or 32 minutes of running, and even if I haven't run in a month, I'm now able to just go out there and do it, no big deal. CrossFit has also changed my body. I'm still 245 pounds, but I'm stronger and my pants are definitely looser. At age 50, that makes you feel good about yourself."
Gonzalez also likes that most CrossFit workouts can be done in less than half an hour.
"Sometimes, as a manager, that's all the time you have," he says. "As soon as you walk into the office, it's like someone puts out an alert that says, 'Hey, Fredi's here,' and then 40 different people want 10 minutes of your time, and then it's time for batting practice and you haven't been able to get your workout in. But CrossFit is fast, so I can follow the programming religiously."
So every day, Gonzalez is in the weight room. Some of his Braves players will see him and giggle, or poke fun at his CrossFit routine. Others -- like pitcher Mike Minor, catcher Evan Gattis and outfielder Jordan Schafer, who have some experience with CrossFit or CrossFit-style workouts -- will take note of Gonzalez's WODs up on the white board and try them themselves. But overall, the reaction of the Braves' players is largely the same.
"They know how hard this stuff is," Gonzalez says. "For the most part, they just say, 'Damn, skipper, that's pretty good.'"