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I am honored and humbled to be chosen KCF's Athlete of the Month. I am hopeful that members never discover the collusion involved in my receiving this honor. Witch hunt! I have been asked to reflect on and share with you my journey to qualifying for and competing in the 2018 CrossFit Games. When I began this writing, I had a few weeks left before heading to Madison for the Games. Training 3-4 hours a day while caring for 3 young children prevented me from completing my writing. Now I am home, having left the Games 4 days early because of a ruptured distal bicep tendon and damage to a number of other tendons in my lower arm incurred on the obstacle course at the Games and I am out of surgery to repair the damage. Consequently, my writing took on a slightly different direction though the theme remains quite similar.
Oh, The Places You'll Go!
My story is remarkably summed up by a great writer and philosopher. It is a story of life. My life, your life, and the life of those around us. Yes, we have to stop for a moment and reflect on our journey to truly see it for what it is yet realize that, despite our individuality, we all share similar experiences as we course onward and forward on our path. Birth to death, we all fill the space in between with life. The book I am referring to wasn't written by a Plato, Kant, or Descartes. It was written by Theodor Geisel – better known as Dr. Seuss. If you haven't read, Oh, The Places You'll Go!, buy it. Read it. Read it to your kids. Dr. Seuss begins Oh, The Places You'll Go with a simple paragraph,
Today is your day.
You're off to great places!
You're off and away!
I joined CrossFit in August 2014 – at the tender age of 52 – at the urging of my friends Patrick Sprague and Mike Golden. They thought that I was well suited for CrossFit because I was a gymnast in high school, was a competent swimmer, ran 50-70 miles a week for years, was a competitive Olympic weightlifter, competed in triathlons, and they likely realized that I was a little crazy when it came to pushing myself both mentally and physically. I also enjoy making new friends. I enjoy being around what the singer Harry Chapin would refer to as "being with good people with live hearts, live minds and live souls."
You have brains in your head.
You have feet in your shoes.
You can steer yourself
Any direction you choose.
You're on your own. And you know what you know.
And YOU are the guy who'll decide where to go.
Based on Mike and Pat's enthusiasm, I decided to give CrossFit a try. I literally knew nothing about CrossFit. Zero. I found Kirkland CrossFit on Google, loaded my gym bag into the car, and drove down to start training. Uhhh and nobody was at the gym despite it being the middle of the day. "What the…?" I asked myself. Clearly something was wrong with this CrossFit stuff. I called the number on the KCF website and Jeremiah and John scheduled time for me to come in for an onramp session. Onramp? I don't need no stinking onramp. Oh, how naïve I was.
Out there things can happen
And frequently do
To people as brainy
And footsy as you.
And when things start to happen,
Don't worry. Don't stew.
Just go right along.
You'll start happening too.
I completed my onramp sessions with Allison King as my coach. For those of you who don't have the pleasure of knowing Allison, she is a true gem. A wonderful person and a skilled coach. She taught me CrossFit movements like toes-to-bar (I could do one or maybe two), slam balls (I couldn't catch the ball on the bounce), thrusters (oh these sure suck), wallballs (oh these, too, sure suck) and worked through movements more familiar to me like snatches, clean & jerks, squats, etc… Just one month prior to starting crossfit I had donated my 25 year old Olympic lifting shoes to Goodwill because I had no plans of ever using them again. Wrong again, Batman. I was officially a CrossFit community member! I came in for my first wod and was immediately and heartily welcomed by everyone in the class. I think of those first moments when Lenore, Amanda and Scotti introduced themselves with big smiles on their faces and to this day I am committed to providing that same "welcome to the family" greeting to others that I was so generously offered. It meant a lot to me then and it still means a lot to me now.
Let the training begin! It took me about 6 months before I really got the hang of CrossFit. I was getting better at performing the movements and learning how to pace myself throughout the workout to avoid redlining. Some movements evaded me – like double unders and muscle-ups. I was truly amazed and inspired by everyone around me. If I missed a day, people would ask, "Hey slacker, where were you yesterday? We missed you." If I needed help with a particular movement, members would stay after a workout to help me work on that skill. Anton hovering under the bar (not at the Christmas party – that is an entirely different story) helping me work on bar muscle ups and then Jeramiah came over to offer suggestions. They stood back, cheered me on, and p r e s t o, I could do bar muscle ups – still one of my favorite movements. It felt like a journey we were all in together, which it truly was. I was improving and simply loved learning new skills and feeling like I was part of something bigger than myself.
I'm sorry to say so
But, sadly it's true
That Bang-ups
And Hang-ups
Can happen to you.
Shortly after joining CrossFit, I started getting sick. I had fractured both feet suddenly the year before starting CrossFit. For some unexplained reason – or just coincidentally – those fractures triggered an auto-immune process where my body started destroying my nervous system. There are a variety of nerves in our body that perform miraculous work and one type is the A-delta nerve fibers responsible for transmitting pain and temperature signals to the brain. My immune system decided to target those specific nerves. In destroying those nerves, one would think that it would prevent me from feeling pain or temperature sensations. Oh contraire – the exact opposite occurred. I got extreme pain for no apparent reason in my arms and legs. Debilitating pain. I went to the Mayo Clinic and they shut down my immune system for a couple of months in hopes that the reboot would calm things down a bit. I continued training at crossfit and continued being the best dad I could be. On one particularly ominous week, I stayed home with the kids when they were sick. Because I didn't have a functioning immune system, staying in bed with kids who had the flu wouldn't be considered the best idea but what's a dad to do? A little flu bug from one of my boys wasn't stopped by my inoperable immune system which lead to spinal meningitis and a weeklong hospitalization. A cold from one of the kids lead to pneumonia. I continued to train the best I could because it offered the most tangible way of expressing to myself and my kids that things were going to be okay. See kids? Dad isn't sick if he can do CrossFit! I can say with 100% confidence that despite feeling very poorly before my workouts, I always felt better afterwards. The discipline of just showing up and doing my best gave me some sense of control over my illness and being around my community provided me and my children with love and a sense of hope. I survived and it was time to get back to business.
You won't lag behind, because you'll have the speed.
You'll pass the whole gang and you'll soon take the lead.
Wherever you fly, you'll be best of the best.
Wherever you go, you will top all the rest.
Except when you don't.
Because, sometimes, you won't.
A few months after my last hospitalization, I flew to Costa Rica to surf. When I was in the hospital, I set the surf trip as a goal to get me through the hard times. Stay in shape, make it through this medical mess and see light at the end of the tunnel with a trip to Central America. The trip was awesome with the exception of me mutilating my C4/C5 cervical spine surfing double overhead waves. Hi-ho, hi-ho, it's off to surgery I go. The surgeon at Harborview said that, short of being severed, I had the worse looking nerves he had ever seen and was surprised that I hadn't lost use of my left arm. My disc was fragmented into endless little pieces. The first question I asked the surgeon after getting out of surgery was, "When can I start working out again?" He recommended a few weeks off while the wound healed. A month later, I was back at it, albeit a lot slower for a few months. Coming back into the gym felt like coming home. I was embraced with love and compassion.
You'll come down from the lurch
With an unpleasant bump.
And the chances are, then,
That you'll be in a slump
And when you're in a slump,
You're not in for much fun.
Un-slumping yourself
Is not easily done.
In 2017 I decided that I wanted to get back into tip-top shape. In January I saw the CrossFit open as being an opportunity set my sights on a goal and to increase the intensity of my training. February came and I ended up finishing 30th at the end of The Open which meant that I moved on to the online qualifier. Since I felt like I was getting in better shape, I figured the online qualifier would keep me on track and had no expectations of qualifying for the CrossFit Games and frankly, didn't know if I even wanted to go to the Games if I did qualify. During the online qualifier I push myself harder and harder trying to find a balance between performing optimally while staying below redline. The problem was that despite my best efforts, I felt like I kept hitting redline because of a rapid heart rate and shortness of breath. We all know that feeling. Push yourself hard, beyond your comfort zone, and things start feeling nasty. The trick for me when things started feeling really bad in the middle of a workout is the mechanism called denial. Your body tells you things hurt and to slow down or even stop doing what you are doing but I practiced telling myself, "Things are just fine. Keep pushing it and you'll be fine. Ignore the pain. You will survive and be proud that you didn't quit." I finished the online qualifier in 26th place. The day after the online qualifier was completed I had a routine visit scheduled with my primary care doctor. During the visit, she listened to my heart with her stethoscope and said," Did you know that you're having irregular heartbeats?" An EKG revealed that I was having of wide variety of abnormal heart rhythms so she sent me right over to the cardiologist. Step one: blood thinner. Step two: surgery. Three weeks later I had heart surgery to fix the problem.
Somehow you'll escape
All that waiting and staying.
You'll find the bright places
Where Boom Bands are playing.
As a flashback to 2017, I intended on using the 2018 CrossFit Open as a way to get back into shape for the 2018 season. At the end of the open I ended up in 9th place. That is the first time that I saw the CrossFit Games as a possibility. Subsequently, I competed in the master's online qualifier and qualified to compete in the 2018 CrossFit Games.
With banner flip flapping,
Once more you'll ride high!
Ready for anything under the sky.
Ready because you're that kind of guy!
There is approximately 3 months between the completion of the online qualifier and the beginning of the CrossFit Games. I trained anywhere between two and four hours a day, five days a week, and used Thursdays and Sundays as rest days. They weren't really rest days because I either ran or swam on those days. I trained particularly hard on my weaknesses like rope climbs and ring muscle ups. If I had a mental barrier to a specific movement I would look directly in the eyes of my biggest fear and work on that movement even harder. My training regimen also included foam rolling and stretching programs every day. A big challenge was taking in enough calories every day because I got sick of eating. People look at me cross-eyed when they hear me say that. "Sick of eating? Seriously?" Yeah, it does sound ridiculous but it is true. Eating became more of a stuff-your-face fest, jamming calories down my throat.
I eat to fuel my body and that is pretty much a summary of how I approach food. Some would find that boring as hell but I have done it for so long that it is really hard for me to see food as more than putting gas in the tank for energy and recovery. It helps that if I eat a big bowl of pasta or a piece of cake or lean into carbs, it results in a massive carb dump and I feel horrible. Oh, don't you judge me, I don't consider beer a carb – that's hydration – so I don't totally live like a monk. My diet is generally framed around the Zone diet, 40% protein, 30% carbs, and 30% fat. When I look at a plate of food, first I look for protein, then a lesser amount of carbs and fat. It's more the size of the food rather than actually calculating calories for me. It used to be hard for me to find fat in my diet because I have always liked to eat whole foods rather than processed foods. Meat, veggies, fruits and rice are my mainstay so I cook with butter and put guacamole on virtually everything.
Competing at the Crossfit Games is a big commitment. It takes a lot of time to train and has the opportunity to create a massive imbalance in your life. It can actually become your life. For me, my three young children are my life and everything else takes a back seat so I had to find a way to make both training and caring for the kids synergistically work together. I was blessed to train for the Games with Trina Huarte from Cascade CrossFit who happens to have 4 kids, three of which are the same age as mine. Trina is an extraordinary athlete who has been to the Games three times both as an individual and as member of a team. She is a wonderful person, has vast experience, sometimes laughs at my bad jokes, and is married to a great guy, Shawn. We would train and the kids would play together. After the workouts we would go to Lake Sammamish so that the kids could play. I was truly blessed.
Oh, the places you'll go! There is fun to be done!
There are points to be scored. There are games to be won.
And the magical things you can do with that ball
Will make you the wining-est winner of all.
Fame! You'll be famous as famous can be,
With the whole wide world watching you on TV
A month before the Games, I started wearing down a bit. I got painful tendinitis in my elbows and felt really beat up. Training for hours a day has consequences, especially for a Master's athlete in the geriatric age category. I am used to being sore every day but I was feeling an entirely different level of soreness. I trusted the process because mid-summer, during a recovery taper, I felt amazing. I was looking forward to the taper the week before the Games. In the meantime, I was icing the tendons that hurt, took routine Epsom salt baths, made sure that I was getting good sleep, and force feeding myself in order to get in enough calories. It was all about recovery at this point. The cake was baked. I had put in the effort and now it was time to do my best.
During my Games preparation, I wondered why I was even doing this. I headed to Madison feeling excited but also wondering what I had gotten myself into. By the time one gets to my age, we have checked a lot of boxes, answered many of the questions we asked when we were young, and generally accepted the fact that, no matter what, we are well over halfway between being born and dying. If I am lucky, I have maybe 30 Christmas' left and while that saddens me, mostly because I would love to see my children grow old, I accept it and am at peace with that fact. No one gets out of this alive. My belief in God certainly helps me find that peace. So why am I doing this? Rather than one big reason, there seems to be many little reasons. Part of the answer is George Mallory, "Because it is there." Another obvious reason is because, yeah, you get a lot of cool gear, compliments of Reebok and other sponsors. Still another reason, and likely the most powerful for me, is that I have a tangible experience to show my kids that despite all the setbacks, if you set your mind to something and apply discipline and dedication to doing your best, you can be part of something bigger than yourself.
All Alone!
Whether you like it or not,
Alone will be something
You'll be quite a lot.
And when you're alone, there's a very good chance
You'll meet things that scare you right out of your pants.
There are some, down the road between hither and yon,
That can scare you so much you don't want to go on.
I arrived in Madison late in the afternoon on Monday, July 30th after traveling for 9 hours. I needed to arrive for athlete registration by 6pm and I raced up the steps at 5:30. Check-in consisted of signing in, showing picture id (apparently to prevent me from having Kevin compete for me by proxy), recording the proper pronunciation of my name, and then getting my gear. Ahh getting the gear. Nearly 50 lbs of shirts, shorts, sweatpants, swimsuit, headbands, 4 pairs of shoes, socks, backpack, and on and on. All of the uniforms were boldly emblazoned with my and name and number (568). I had a team of 4 "fitters" with me throughout the process, making sure that I had everything and that everything fit. It was a very humbling experience. I wandered about, surrounded by incredible athletes but deep down my soul screamed, "Ah man, what did you get yourself into?"
On Tuesday, I needed to arrive at the athlete center for orientation by 9am. I didn't sleep at all the previous night. I lay in bed awake, heart pounding throughout the night. I got out of bed at 7am and set about choosing which uniform I was going to wear and to find a place to eat breakfast. Madison was alive with CrossFit. Nearly everywhere I looked, there were athletes, parents, spouses, kids, all wearing crossfit tees. Wanting to be a bit anonymous, I chose my olive-green shorts and camo Games uniform shirt. No flashy headband for me – I wanted to be anonymous.
Orientation day for me was more disorientation day. During my training up to the Games, I operated very autonomously. I would arrange to train with Trina, Pat or Kevin, and virtually everything about the buildup to the Games is self-directed. Competing at the Games is far from an independent pursuit. It is its very own highly coordinated circus. During orientation, the organizers and judges make it very clear that throughout the week, athletes must be where they want, when they want or be disqualified. The athletes are grouped in pairs and literally placed in livestock chutes. Then you wait. When they are ready, grouped athletes are led to the event center by an athlete coordinator where you wait some more. We were then seated on metal bleachers in a specific section based on our age group, and orientation began. Autonomy no more.
Orientation consisted of the athletic director describing how things were going to run over the next week. The head judge spent 30 minutes talking about the rules and the consequences of not following the rules. They reminded us of stuff like not taking performance enhancing drugs – note to self… don't start taking PEDs the week of competition. Check. I was like a kid with ADD in a 4th grade classroom – without a window to look out of. So, I spent most of my time checking out the other athletes. Who would win? How much had this person or that person given up to make it to the Games? I also sent text messages to Trina who was sitting in her Master's section across from me at the arena. I wanted to see if I could get her to laugh out loud by sending funny texts. At the end of orientation, we were assembled back into our groups and walked back to the athlete pavilion. It was 5:45 and day one was over. Tomorrow, the Games begin. My friend Pat was coming to the Games as my coach and he was set to arrive at 7pm. I was relieved to have the company of my close friend who had played this game before and I headed to my room for another sleepless night.
I'm afraid that some times
You'll play lonely games too.
Games you can't win
'cause you'll play against you.
Games Day! Let's rock and roll. After a quick shower, putting on my uniform, attempting to eat breakfast without throwing up because of nerves, I headed to the event center at 7:40am. I chose to wear fuchsia shorts and a sea blue uniform top for my first day. My daughter Elizabeth screamed at me over FaceTime saying, "Dad, you simply can't wear pink shorts on your first day!" I attempted to clarify the fact that the shorts weren't pink – they were fuchsia – to no avail. I met Pat at the athlete center and relieved, gave him a big hug. It was game time now, time to pull up my big boy panties and get to work.
Event one consisted of a clean ladder and double unders. I scanned the massive warmup area and found a lifting platform with another single athlete and asked if I could join in. The maximum clean weight in the competition was set at 245 pounds for a double so I warmed up to #225. My pull on the cleans felt fantastic but my legs didn't feel quite as spunky as I would have liked but it was going to be what it was going to be. I warmed up by doing 25 double unders in between sets and then moved to the assembly point to get checked in. Showing up at the athlete assembly area meant providing your name and a review of your uniform to make sure that it meets standards. No clothing or shoes that weren't provided, socks could be one color, black or white, without patterns or logos, no visible branding on gear other than Reebok or they cover over it with duct tape. Into the chutes with your paired athlete. Wait. March 500 yards to the arena. Then wait. Fifteen minutes feels like an hour. Two minutes prior to competition, a coordinator with sunglasses, walkie talkie, and whistle announces the impending start. "Two minutes!" I'm a little sick to my stomach. "Thirty seconds!" The energy is palpable. I can hear the announcers in the center cheering on the athletes in the prior age group as they race to complete their wod. "Go, go, go!" We run into the event center while the dude with the walkie talkie yells, "You have two minutes to setup before start!" I enter the event center, which is a corrugated metal building that is literally used for penning livestock at the State fair. The irony isn't lost on me.
You'll get mixed up, of course,
As you already know.
You'll get missed up
With many strange birds as you go.
So be sure when you step.
Step with care and great tact
And remember that Life's
A Great Balancing Act.
Just never forget to be dexterous and deft.
And never mix up your right foot with your left.
I meet my judge, shake hands, and turn to the athlete next to me and ask, "Where are we supposed to stand? Where is the starting line? Where do I put my lifting belt?" My mind races. The buzzer sounds and everything slows down. Calmness overcomes me. I perform my 50 double unders while the judge calls out sets of 10. I actually do 54 double unders per round because every time the judge counts out, "10, 20, 30 etc…" he misses a completed rep. No big deal. The wod consists of doing 50 double unders per round followed by full squat cleans. Each round of cleans gets progressively heavier but with one fewer rep per round. The starting weight is #185 for 5 reps. I complete the 54 double unders unbroken and it felt like I did 10. Easy peasy. My pull on the cleans felt just like it did during warmup, very snappy and strong. My legs felt strong but I knew, deep down, that was going to be my limiting factor. Technically, and this may sound ridiculous, in all of the confusion it is hard to remember precisely what you are supposed to do after you finish your first round of cleans. Process called for rolling the barbell forward 5 feet and loading another 10 pounds per side. In the heat of the moment and because this isn't something I practiced in the workup to the Games, it was hard for me to remember what to do, at least in the early rounds. Despite the deafening noise, all is quiet for me. Spectators are yelling for their favorite athlete or family member, the announcer is commentating on the leaders and time limit and counting down the remaining time. Music is blaring. Yet, I feel calm and the sounds become background noise. Another 54 double unders and progress to 4 reps of #205. I counted 10 between reps, trying to save energy for the heavier rounds. Roll the barbell forward, load 20 lbs. 54 double unders. Clean #225. The buzzer sounded and the event is over. I never got to #245 because I didn't use my time wisely but I am not disappointed because I did my best. As I walked back to the athlete pavilion (guided and in pairs, as we were instructed) I walked next to Will Powell, a Games athlete veteran. During the 2017 Games, Will was literally drowning during the swim and was rescued by another masters athlete who gave up his swim in order to rescue Will off of the bottom of the lake. Three days after the Games, Will had a grapefruit sized tumor removed from his lung. Yet, here he is a year later, competing in the Games. Will is an inspiration to me and, as we walked, he looked over at me, asked how the event went, and I replied, "It felt good to get my first Games event over with!" he replied in a strong southern accented voice, "Well it looks like you're no longer a CrossFit Games virgin" and he high fived me. I was happy and felt like I was catching on to what promised to be an incredible 5-day experience.
And will you succeed?
Yes! You will indeed!
(98 and ¾ percent guaranteed.)
Event two was scheduled to begin 2 hours after event one. I rested against the wall in the athlete pavilion, ate food that Pat brought me, drank water, and went to Airrosti for soft tissue treatment. The tendinitis in my left elbow was really acting up and Airrosti applied pressure point therapy and taped me up for the next event. The next event consisted of 40' of handstand walks, 20 Wallballs (#20 ball to a 10' target) followed by another 40' of handstand walks to the finish line. I felt very good about this event because handstand walks are a strength for me ever since I was a kid and a gymnast. The call to the athlete assembly area, uniform check, waiting, marching to the arena, wait, the 2-minute warning, 30 seconds, enter the arena. The buzzer sounds and upside down I went, walking on my hands towards the wallball rig. The handstand walk runway was broken up into three sections – 15', 15', and 10' – and each athlete has to complete a section unbroken before continuing on. I broke up my handstand walks into a 30' walk followed by the remaining 10'. No big deal. Wallballs complete, I walked back on my hands towards the finish line. I decided to break up the walk into two sections because I didn't want to get stuck on a section unable to go continue because of fatigue. I completed the initial 25', took a few breaths and shook out my arms, and then continued to complete the last 15' unbroken. I didn't realize that the athlete next to me, who would finish 7th, beat me by a couple of seconds. I was laser focused on my job and totally disregarded what was going on around me. Rookie mistake. I finished 8th and was satisfied with my performance. I felt like I was getting the hang of this whole Games thing.
Event three – the obstacle course – was scheduled to begin in 2 hours. Again, Pat plies me with a smoothie and a burrito bowl, and I rest leaning against a wall in the athlete pavilion. Pat and I mocked up a rope hanging from a rig with stacked boxes on each end in order to simulate swinging across between two logs on the O-course. On my first swing, I experience horrible left elbow pain so back to Airrosti I go. After my treatment, I try out the rope swing simulation again and to my relief, my elbow pain is much more manageable. Now I wait.
But on you will go
Though the weather be foul.
On you will go
Though your enemies prowl.
On you will go
Though the Hakken-Kraks howl.
Upwards up many
A frightening creek,
Though your arms may get sore
And your sneakers may leak.
We line up for the obstacle course and are guided the distance, passing the arena, the coliseum, through the trailer campgrounds, to a grassy field next to a small lake. Our goal is to run 500m on uneven ground partially around the lake and onto the obstacle course. We wait 45 minutes until the obstacle course is clear of athletes from other heats. I feel good about this event because I am finally settling into how the Games work and excitement overtakes my nervousness. The starting buzzer sounds and I am off and running. The competition immediately separates into two groups. I am somewhere in the middle between the sprinters and the pacers. One other athlete moves up with me while the 4 sprinters continue to separate from the main pack. "I am a runner!" I remind myself and now is not the time to pace a 500m run like I am running a 10k. So, I advance. I pass all of the other runners without a loss of breath and begin leaping over the first 6 log obstacles. I pictured Kevin during the 2017 Games on the O-course and that embedded in my consciousness. Be fast, be nimble, be quick. While other athletes lifted their legs to get over the obstacles, I leapt and it felt great. I grabbed the rope to ascend the 20' wall, feeling awesome. About halfway up the wall on my 5th pull, I heard and felt three loud pops and my right arm became useless. This wasn't my left arm, the one that had been giving me fits of tendinitis over the last 6 weeks. This was my right arm. What?? I landed at the bottom of the wall standing. A voice in my head screamed, "Go up! Keep going!" Another part of my brain quietly whispered, "Uh-oh." My very first thought was, "It's no different than when you pop your knuckles. You will be even more flexible now." That thought passed through my brain in a millisecond. What followed was much different. Exquisite pain. I walked over to the main judge and said, "I'm done." He looked at me perplexed as though he was going to say, "What do you mean you're done? You have the rest of the obstacle course to complete!" As I stood holding my arm, he finally understood and called on the radio for the medical personnel. Within two minutes I was under the care of an orthopedic surgeon from Boston who put his arm around me as I cried because I realized the Games, for me, were over. I was taken to the medical facility in the basement of the Stadium where I was brilliantly cared for by the professional, loving, caring, and compassionate medical staff. They examined me and told me that I needed to head home to arrange for and have surgery to reconnect my distal bicep tendon. As I sat there realizing that despite all of my preparation, life can and will throw more life at you, I quietly wept. I have been through things like this before, and surely, I will again.
On and on you will hike.
And I know you'll hike far
And face up to your problems
Whatever they are.
I had surgery on August 9, 2018 eight days after my O-course injury. I have complications from my surgery and am facing them just like I have faced this entire journey, with optimism and faith. I work hard, have discipline and perseverance. I have the view that when life throws life at you, that is exactly what it is – life. How cool is that? We get to do cool things and surround ourselves with people that love us and inspire us. We run into bumps along the way but those bumps are not what define us. What defines us is how we get up when we are down and keep marching forward.
Be your name Buxbaum or Bixby or Bray
Or Mordechai Ali Van Allen O'Shea
You're off to Great Places!
Today is your day!
Your mountain is waiting.
So… get on your way.
Brian Keegan / Athlete of the Month
I am honored and humbled to be chosen KCF's Athlete of the Month. I am hopeful that members never discover the collusion involved in my receiving this honor. Witch hunt! I have been asked to reflect on and share with you my journey to qualifying for and competing in the 2018 CrossFit Games. When I began this writing, I had a few weeks left before heading to Madison for the Games. Training 3-4 hours a day while caring for 3 young children prevented me from completing my writing. Now I am home, having left the Games 4 days early because of a ruptured distal bicep tendon and damage to a number of other tendons in my lower arm incurred on the obstacle course at the Games and I am out of surgery to repair the damage. Consequently, my writing took on a slightly different direction though the theme remains quite similar.


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Home > A. Molecular pathology > BMP4
MIM.112262 14q22-q23
Thursday 3 July 2008
BMP4 is a vital regulatory molecule that functions throughout development in mesoderm induction, tooth development, limb formation, bone induction, and fracture repair.
BMP4 is a member the transforming growth factor-beta (TGFBs) superfamily, encomprising at least 12 members, including TGFB1 (MIM.190180), TGFB2 (MIM.190220), TGFB3 (MIM.190230), Mullerian inhibitory substance (MIF) (MIM.600957), the bone morphogenetic protein-2A (BMP2A), bone morphogenetic protein-2B (BMP2B) (MIM.112262), bone morphogenetic protein-3 (MIM.112263), and bone morphogenetic protein-6 (MIM.112266).
BMP4 is a major gene for anophthalmia-microphthalmia (AM) and/or retinal dystrophy and brain anomalies and may be a candidate gene for myopia and poly/syndactyly.
Mutations in BMP4 cause eye, brain, and digit developmental anomalies (18252212)
- anophthalmia-microphthalmia (AM)
- retinal dystrophy
- myopia
- brain anomalies
- polydactyly
BMP4 is overexpressed in patients with fibrodysplasia ossificans progressiva (FOP) (MIM.135100) (9042799)
Bakrania P, Efthymiou M, Klein JC, Salt A, Bunyan DJ, Wyatt A, Ponting CP, Martin A, Williams S, Lindley V, Gilmore J, Restori M, Robson AG, Neveu MM, Holder GE, Collin JR, Robinson DO, Farndon P, Johansen-Berg H, Gerrelli D, Ragge NK. Mutations in BMP4 cause eye, brain, and digit developmental anomalies: overlap between the BMP4 and hedgehog signaling pathways. Am J Hum Genet. 2008 Feb;82(2):304-19. PMID: 18252212
Weber S, Taylor JC, Winyard P, Baker KF, Sullivan-Brown J, Schild R, Knüppel T, Zurowska AM, Caldas-Alfonso A, Litwin M, Emre S, Ghiggeri GM, Bakkaloglu A, Mehls O, Antignac C; Escape Network, Schaefer F, Burdine RD. SIX2 and BMP4 Mutations Associate With Anomalous Kidney Development. J Am Soc Nephrol. 2008 Feb 27; PMID: 18305125
Milet J, Dehais V, Bourgain C, Jouanolle AM, Mosser A, Perrin M, Morcet J, Brissot P, David V, Deugnier Y, Mosser J. Common variants in the BMP2, BMP4, and HJV genes of the hepcidin regulation pathway modulate HFE hemochromatosis penetrance. Am J Hum Genet. 2007 Oct;81(4):799-807. PMID: 17847004
Bone morphogenetic protein 2/4 in early fibromatous lesions of fibrodysplasia ossificans progressiva. Gannon FH, Kaplan FS, Olmsted E, Finkel GC, Zasloff MA, Shore E. Hum Pathol. 1997 Mar;28(3):339-43. PMID: 9042799

subset: commoncrawl


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Welcome to Me Out Loud Studios, where we explore personal growth through creative expression.
I specialize in workshops, classes, and private events focused on deepening the connection to our creative selves as a way to learn and grow. I often partner with The Lotus Spokane, a warm and light-filled event space, to offer Storyclouding, Soul Portrait sessions and, most recently, a series of workshops focused on Dancing 4 Connection.
My latest creation is Soul Art Portraits – a gorgeous little peek at your inner self! Sit with me for a minute or two, go away for a half hour, and come back to a unique portrait of your energetic body.
I'm offering Soul Portraits at the Lotus Spokane's Magic Carpet Ride in December, you should definitely come see me!
Take a look, drop me a line (em at meoutloud dot com), sign up for the Studio newsletter, and find me on the socials:


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This weekend, the world will celebrate fathers. Well, I'm not sure if the whole world recognises this day, but I think the bigger part of it does.
So in the spirit of recognition, on top of the biological ones…. may we also dedicate this weekend to the men who've had to take on the role on behalf of another who for one reason or another is not present…say passed on or left or somehow just can't be there. Those that have had to learn to love, provide and groom just the way the biological one would. I don't know about you, but I think that takes another whole level of selflessness.
They did not have to, they could have chosen not to….but they are doing it.
To these men, and to the biological ones…..and to those doing both, happy fathers' day. Keep on Keeping on!
One father is more than a hundred schoolmasters. – George Herbert


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Here's my first-round up of healthy links, tips, articles and advice I've come across this week.
Thursday, 29 August 2013
Wednesday, 28 August 2013
Dark and Stormy
Recently I seem to have developed a bit of an obsession for dark camo-esque combinations. It might be something to do with the freezing weather in Melbourne at the moment and the fact that I am thoroughly over Winter and it's overshadowing my tastes, or it could just be that I really love my new J Crew cashmere sweater in navy and I'll find any excuse to wear it.
Whatever the reason, as the clouds rolled in last Saturday I was drawn to this navy and khaki combo; a humble nod to the slightly military inspired look I seem to be lusting over at the moment.
Monday, 26 August 2013
Let's get physical
I spend quite a bit of time browsing the internet and magazines for information on nutrition and fitness tips. Whilst of course there are times when exercise feels like nothing more than a chore, in general I do enjoy keeping active. I'm a much nicer person when I fit some kind of exercise into my daily/weekly routine and I also believe it is incredibly important to look after your body and (as naf as it sounds) treat it with respect. I have seen first-hand the painful and detrimental effects an unhealthy lifestyle can have on a person's health and life and I hope never to see someone close to me in that state again. Although you can't help what illnesses may befall you, you can do your best to arm your body with its best form of defence.
Sunday, 18 August 2013
Classic treasure
Over the course of this blog you'll hear me talk about how simple my style is. I always go for plain basics and more often than not you'll find a plain grey, white or black tee is at the foundation of my outfit. I'm certainly never going to win any awards for most outrageous fashion decision and the same goes for my weekend uniform, which tends to be fairly predictable.
|Topshop leigh jeans, Topshop knit (similar style here), Zara coat, Seed Heritage bag, now $39.95
Wednesday, 14 August 2013
Too early for shorts?
Oops too late...
I popped into Seed for a harmless browse at the weekend (actually that's a lie, I went to find a pair of shoes I know they are about to get in and I am mildly obsessed with-more on those another time) and somehow came out with a pair of summer shorts.
I popped into Seed for a harmless browse at the weekend (actually that's a lie, I went to find a pair of shoes I know they are about to get in and I am mildly obsessed with-more on those another time) and somehow came out with a pair of summer shorts.
|Seed Heritage floaty shorts
Tuesday, 6 August 2013
Bling a ring ding
My most recent purchase was a total impulse buy but I'm so glad I went for it as I have been wearing it so much I am now finding myself trying to come up with reasons not to wear it. I know.
|Alice McCall necklace $40
J Crew cashmere jumper $150 (another sale buy-sorry no direct link!)
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- Written Knitting Pattern , *US Imperial Measurement , *US needle sizes , *Knitting Level Intermediate
The Astrid Sweater is a perfect simple top down raglan that features a unique center point in the front and back and ingenious shaping that creates an amazing fit in the neck and shoulder area (no more choking necklines or stretched stitches on the shoulders). The front of the sweater features a fun diagonal eyelet pattern that is dainty without letting a lot of cold wind through (a BIG requirement for my model-it needed to be cute but warm).
Available in kids sizes 2, 4, 6, 8, 10, and 12. Instructions are included to adjust the pattern to make the fit even better! (Model in cover image is wearing a size 4 in width and a 6 in length).
Your pattern will be instantly downloadable upon checkout. You will need Adobe Reader to open and read this PDF file and letter or A4 paper to print out the pattern. No paper copy will be mailed to you.
You may sell items made from this pattern in small batches. Please credit pattern to The Eli Monster. Pattern is copyrighted; do not sell or copy pattern.
Materials you need at home:
- Worsted Weight Yarn , *US 8 (or needle to get the gauge needed) Circular needles or DPNs , *Stitch markers , *Tapestry needle


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Rev. Dr. G. Joseph Antony Samy, SJis the Principal of Loyola College in Chennai. He holds a PhDin Historyand a Theology degree. With an overall teaching experience of 16 years, he is also the Director of TATA- LOYOLA Community college at Kovalam, Director of Ignatian Institute of Loyola College, and Deputy Director of Loyola College Alumni Association.
Dr. Joseph Antony Samy has published six books, recent ones being: Unified Mission Plan – a book on Leadership in Tamil and Ethics and Values- Foundation for Quality Education.
Dr. Joseph Antony Samy shares with Marie Banuhis passion for education.
Can you tell us about your childhood?
I hail from Nagarigatha village in Ramnad District which is near Oriyur where St. John Britto was beheaded because he stood for truth.
My fatherwas a bold and honest man. He was one among the four Panchayat members in our village and I have seen him sufferbecause he stood for truth. My mother is a housewife and a strict lady. She is hardworking and used to go along with my father to work in the field.Being the eldest son, I used to take care of my sister while my mother was at work.
I helped my father to plough the field and after school gatheredgreen grass and creepersto feed our cattle. I used to collect water from a pond that was 300 yards away, and prepare rice and keep the oven ready for my mother to cook dinner soon after she returned from the field.
After supper, I joined my peers for a swim at a lake which was 250 feet deep and played games like Kabadi and nila vilayatu.We spent hours gazing at the stars and would return home only around 10pm.
Until ninth standard, I studied in a government school that was five kilometers away from home.I went by walk carrying my lunch pack. I then shifted to a school at Oriyur and studied until eleventh standard here. I was very much influenced by Saint John Britto.
How important is sports for holistic development?
I will start by talking about our Government as this value should be passed on from the top. In every ward, there should be a place for walking and playing. Government should create such facilities, else they have to be blamed for the poor health of people. In Chennai, I would expect at least few thousands of parks and playgrounds with all facilities.We do have parks in our city, but they are not maintained well.
I feel that everyone should spend time to exercise. Parents should take their children for a walk and share their day's experience with them. Physical exercise is very important for the health of an individual.When parents teach, their children learn.
What are the values that you believe is most important for an individual?
I believe in discipline and punctuality. We should respect one another. Punctuality is a sign that I respect you. There are some who take pleasure in making people wait. A leader should be a role model. He should be punctual for his meetings.
I have introduced a system where the staff sign the attendance register by 8:10am so that the classes start at 8:15am. Late comers sign a register which is kept at my PA's desk.Three days of latecoming is considered as half day's leave.More than 99 percent of our staff are positively responding to this system.
We have a rule where students or staff are not allowed into college if they do not wear a helmet while riding.I follow the Government rules in my college.The future of the nation is here! Controlling staff or students using technology like biometric system is simple.But, I believe that individuals should develop inner strengths as you are dealing with human beings.If we don't have a value then we are not communicating any content to people.
I am a villager, and learnt all these values in the Society of Jesus.
About the caste system. Your thoughts?
Many are using the caste system for their own benefits.They do not use it to empower people, but instead to exploit them. I don't have consideration for people who say that they are working to liberate their caste.I feel that they should instead ask the government to remove the caste name from the certificate.
To start with, our StateGovernment should take efforts to remove the caste system in our state. The parliament should create a category NC– NO CASTE. Those who openly state that they do not want to be identified by caste must receive this certificate. No certificate from school to death should reveal the caste of an individual.
We should strengthen the Panchayat Raj system where the people from the lowest rung are brought up.
The village Panchayat should nominate a group to identify deserving children based on their economic status and such children should be given priority by the Government for education.
Religion is contaminated and become a de-humanising factor because of caste. Some argue that by removing the caste system, few communities will get affected. They may not benefit from scholarship or reservations.What is essential for a human being is attitudinal change!If Kerala does not have a caste system, why not Tamil Nadu.We have tangible structures to show that there is God. Therefore religion is important and cannot be bypassed. But, is there a structure for caste in our county?
It may probably take 10 or 15 years for one to realise what I am saying, otherwise the caste discrimination and related issues will continue for another 100 years.
About the launch of School of Commerce and Economics by our Hon'ble President of India?
There is great demand for commerce related subjects and Loyola is known for its quality of education. We receive1000of applicationsevery year for 100 seats. Due to the need, we felt that we should have an exclusive School of Commerce and Economics.
It took more than two years to construct the buildingaswe did not having sufficient funds. Our alumni donated 3.5 crore rupees. We needed 100 classrooms, but could construct only 44.
Our alumni also took the effort of invitingthe President of India to launch the School of Commerce and Economics on 20th December, 2013.The President of India being the first citizen is a symbol of our country's value.Dr Pranab Mukherjeeis an educationist and from his contribution we can understand that greatness of the person. He appreciated our effortsand it was an encouraging moment for our staff and students.
On the occasion, Dr. Pranab Mukherjee spoke about the excellent education offered at Loyola. He shared his concern that none of the colleges in our country are within the top 500 colleges across the globe.
I am willing to take this up as a challenge!Loyola College is capable of educating 25000 children providedthe government provides us with infrastructure and scientific equipment.We receive 30,000 applications every year, but the system allows us to admit less than 3000 students. This is a quality institution. We may have the poorest of the poor students studying, but we have the best of teachers.
I don't want to collect more fees from students in order to provide education.Education should be treated as a service sector and not as a business sector.


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Welcome to NNW Maths Hub, we are one of a network of 37 Maths Hubs in England, working together within the Maths Hub Programme, which began in 2014. The programme is funded by the Department of Education (DfE) and coordinated by the National Centre of Excellence in the Teaching of Mathematics (NCETM). Find out more about the programme at mathshubs.org.uk
Children's chances of succeeding in education and life will be maximised if they develop deep and lasting procedural and conceptual mathematical understanding.
The core purpose of the Maths Hub is to help schools and colleges lead improvement in mathematics education in England. They seek to harness all the maths leadership and expertise within an area, to develop and spread excellent practice, for the benefit of all pupils and students. They are part of the wider development of school-led system leadership in England.
The Maths Hub national programme continues to grow. To further develop how schools can engage with Maths Hubs, there is a greater clarification of each Maths Hub area and how it fits within the wider national picture. Our hub works to provide the best possible support for schools in Cumbria, and the local authority districts of Lancaster, Wyre and Ribble Valley. We continue to work in collaboration with Abacus NW, NW1, NW2 & NW3 Maths Hubs to meet the needs of all schools across the region, so please don't hesitate to contact us if you are close to a border.


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Biology 06. Respiration
In this unit, students will need to know that photosynthesis takes place in the chloroplasts of green plants where energy from sunlight, water and carbon dioxide are combined to produce glucose and oxygen. Students need to be able to write a word equation for the above process. From here, students will be taught to link this process to respiration, a metabolic reaction, in living organisms which involve using the oxygen produced by green plants to produce energy in the mitochondria. Students will need to label the internal structures of a leaf, know that the glucose made will be changed to starch and stored in the leaves and lastly to perform starch tests on leaves. In the respiration unit, students will need to be able to differentiate between anaerobic and aerobic respiration. In aerobic respiration, students will be taught how to explain the process of gas exchange between the alveoli and blood capillaries, label the structures of the respiratory system and the effects of smoking on the lungs.
Learning Targets
- Define respiration as the chemical reactions that break down nutrient molecules in living cells to release energy
- State the uses of energy in the body of humans: muscle contraction, protein synthesis, cell division, active transport, growth, the passage of nerve impulses and the maintenance of a constant body temperature
Aerobic respiration
Discuss what it means to be a Global Citizen in terms of our inter-dependency with other living organisms.
- Define aerobic respiration as the release of a relatively large amount of energy in cells by the breakdown of food substances in the presence of oxygen
- State the word equation for aerobic respiration
- State the equation for aerobic respiration using symbols (C6H12O6 + 6O2 => 6CO2 + 6H2O)
Anaerobic respiration
- Define anaerobic respiration as the release of a relatively small amount of energy by the breakdown of food substances in the absence of oxygen
- State the word equation for anaerobic respiration in muscles during hard exercise (glucose ? lactic acid) and the microorganism yeast (glucose ? alcohol + carbon dioxide)
- Describe the role of anaerobic respiration in yeast during brewing and bread-making
- Compare aerobic respiration and anaerobic respiration in terms of relative amounts of energy released
- State the balanced equation for anaerobic respiration in muscles (C6H12O6 ? 2C3H6O3) and the microorganism yeast (C6H12O6 ? 2C2H5OH + 2CO2), using symbols
- Describe the effect of lactic acid in muscles during exercise (include oxygen debt in outline only)
Gas exchange
- List the features of gas exchange surfaces in animals
- Identify on diagrams and name the larynx, trachea, bronchi, bronchioles, alveoli and associated capillaries
- State the differences in composition between inspired and expired air
- Use lime water as a test for carbon dioxide to investigate the differences in composition between inspired and expired air
- Investigate and describe the effects of physical activity on rate and depth of breathing
- Describe the role of the ribs, the internal and external intercostal muscles and the diaphragm in producing volume and pressure changes leading to the ventilation of the lungs
- Explain the role of mucus and cilia in protecting the gas exchange system from pathogens and particles
- Explain the link between physical activity and rate and depth of breathing in terms of changes in the rate at which tissues respire and therefore of carbon dioxide concentration and pH in tissues and in the blood
Plant nutrition
- Define photosynthesis as the fundamental process by which plants manufacture carbohydrates from raw materials using energy from light
- State the word equation for the production of simple sugars and oxygen
- Investigate the necessity for chlorophyll, light and carbon dioxide for photosynthesis, using appropriate controls
- Describe the intake of carbon dioxide and water by plants
- Explain that chlorophyll traps light energy and converts it into chemical energy for the formation of carbohydrates and their subsequent storage
- State the balanced equation for photosynthesis in symbols
- Investigate and state the effect of varying light intensity, carbon dioxide concentration and temperature on the rate of photosynthesis (e.g. in submerged aquatic plants)
- Define the term limiting factor as something present in the environment in such short supply that it restricts life processes
- Explain the concept of limiting factors in photosynthesis
- Explain the use of carbon dioxide enrichment, optimum light and optimum temperatures in glasshouse systems
Presentation media
Sheep lungs dissection
Labs and activities
- LAB - Effect of exercise on breathing pattern
- LAB - Measure lung volume [TO DO]


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Julie Ellis
Naturopathy and Medical Herbalist
BA (Naturopathy)
Having always been interested in natural medicine I trained as a Naturopath and Medical Herbalist at South Pacific College of Natural Medicine. I graduated with a Bachelor Degree in Naturopathy in 2018.
I love being able to provide natural medicine to help heal people as nature intended and I look forward to seeing you in store.
Recent articles
- Nutrigenomics – an exciting new field of personalised healthcare.By Vanessa Winter
- For many women the pill is a useful and convenient first contraceptive methodBy Anita Roy-Chaudhuri
- Deep Sleep BalmBy Patricia Whitfield
- InsomniaBy Patricia Whitfield


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It's true: bad guys are getting better at stealing personal information from unsuspecting victims. But all is not lost; taking a few proactive steps can help to improve your account and device security. Here are the key messages to "Secure IT."
Shake Up Your Passphrase Protocol
Passphrases can be inconvenient, but they're important if you want to keep your information safe. Here are some simple ways to secure your accounts through better passphrase practices.
- Make your passphrase a sentence: A strong passphrase is a sentence that is at least 12 characters long. Focus on positive sentences or phrases that you like to think about and are easy to remember (for example, "I love country music."). On many sites, you can even use spaces!
- Unique account, unique passphrase: Having separate passphrases for every account helps to thwart cybercriminals. At a minimum, separate your work and personal accounts and make sure that your critical accounts have the strongest passphrases.
- Write it down and keep it safe: Everyone can forget a passphrase. Keep a list that's stored in a safe, secure place away from your computer. You can alternatively use a service like a passphrase manager to keep track of your passphrase.
Double Your Login Protection
Enable multi-factor authentication (MFA) to ensure that the only person who has access to your account is you. Use it for email, banking, social media, and any other service that requires logging in. If MFA is an option, enable it by using a trusted mobile device, such as your smartphone, an authenticator app, or a secure token—a small physical device that can hook onto your key ring. Who's offering multi-factor? Check out a list of services here. (link)
Shop Safe Online
- Conduct research: When using a new website for purchases, read reviews and see if other consumers have had a positive or negative experience with the site.
- When in doubt, throw it out: Links in emails, posts and texts are often how cybercriminals try to steal your information or infect your devices.
- Personal information is like money: value it and protect it: When making a purchase online, be alert to the kinds of information being collected to complete the transaction. Make sure you think it is necessary for the vendor to request that information. Remember, you only need to fill out required fields at checkout.
- Use safe payment options: Credit cards are generally the safest option because they allow buyers to seek a credit from the issuer if the product isn't delivered or isn't what was ordered.
- Protect your $$: When shopping, check to be sure the site is security enabled. Look for web addresses with "https://" indicating extra measures to help secure your information.
Always Play Hard To Get With Strangers
A malicious email can look just like it comes from a financial institution, an e-commerce site, a government agency – or even Widener University. It often urges you to act quickly, "because your account has been compromised," "your order cannot be fulfilled" or there is another urgent matter to address. If you are unsure whether an email request is legitimate, try to verify it with these steps:
- Contact the company directly – using information provided on an account statement, on the company's official website or on the back of a credit card.
- Search for the company online – but not with information provided in the email.
- Pay attention to the website's URL – Malicious websites may look identical to a legitimate site, but the URL may use a variation in spelling or a different domain (e.g., .com versus .net).
- Read Between the Lines – Is the message to you, or to "valued customer?" Are you the only one in the "TO:" line? These are common red flags for phishing emails.
As always, if you ever have a question about any computer or device, please call the Helpdesk at x1047, or email at firstname.lastname@example.com. If you get a phishing or questionable email, please forward it to email@example.com.


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Sweet texts, romantic banter on Facebook, cute pins on Pinterest and quotes about love are the best way to tell your girlfriend how much you're missing her. Show her how lonely you feel and how much you long for her hugs and kisses by sharing this beautiful ecard with a miss you text "I Miss You My Heart".
|( Vote(s))


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Vince Camuto
Covered-placket Dress Shirt
Special Price $0.00
Final sale No Returns or Exchanges
or 4 interest-free payments of by Learn more
This top-of-the-line white dress shirt is designed with a bib front, covered placket and notched double-barrel cuffs. The crisp button-up a dapper choice with a tie or a full tuxedo.
100% cotton
Size medium: 30" length
Machine wash warm, tumble dry low
- Country of Origin: Imported
Need Help?
Contact SOS through Live Chat or 877-765-3009
Q&A: and get answers from customers and experts.
Customer Reviews
Questions & Answers


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Client Impact
Comptoir urbain
Comptoir Urbain is a Montreal retail store and café offering cruelty-free cosmetics and vegan products. Initially founded by Loren Dafniotis and a friend, Loren is now the sole proprietor. Comptoir Urbain's mission is to educate the community about cruelty-free alternatives, and raise awareness and encourage conscious consumerism while playing an active role in promoting environmental sustainability.
As a startup, Loren and her partner needed to promote the business and get some publicity, but didn't have a budget. After a free assessment by a CEDEC Small Business Support certified GrowthWheel® advisor, she used worksheets from the tool to develop a publicity plan. Additionally, her CEDEC SBS advisor provided a list of social media tools as well as a few tactics which she implemented immediately given that these platforms are free and far-reaching. Her business has since grown from a small cosmetics counter to a large space in Notre-Dame-de-Grace and now includes a café, workshops and acts as a pick-up point for Montreal's famous rooftop garden, Lufa Farms.


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Human Factors Consultant
This vacancy has now expired... why not:
View our latest articles and videos
About us
As a global multi-disciplinary consultancy The Aerospace, Defence, Security and Technology (ADS&T) Division within Atkins is at the leading edge of Human Factors and is currently recruiting for Human Factors Consultants. Atkins offers a range of independent and unbiased advice in engineering, technical and strategic advisory services to a wide breadth of markets and clients.
'Atkins is a member of the Aurora Engineering Partnership which, subject to contract, will support the Defence Equipment & Support (DE&S) transformation strategy as the Engineering Delivery Partner'.
We are strengthening the Asset Management consulting team within ADS&T to meet increasing market demand for advisory Human Factors management services. These services include business operations, strategy, supporting our wide range of clients, on a diverse range of projects, covering all aspects of the air, land, maritime and C4ISTAR domains, and the civil sector.
We are recruiting high quality, professional, committed and flexible individuals to join a successful, market leading business. We require Human Factors consultants to support the latest generation maritime, land and air systems, organisational change support programs, applying civil best practice to military environments and delivering training support to the energy sector and our industry clients.
As a leading supplier of integrated solutions to the defence and civil systems markets, we are looking for people who can meet the challenge of working on both individual projects and programs, or as part of a wider multi-disciplined team.
The role
We require a Human Factors consultant to join our growing team, as a member of the team you will have responsibility for quality technical delivery, as well as developing and maintaining client relationships. Your client facing tasks will vary from working in multi-disciplinary teams on major engineering programmes to carrying out specialised work on an individual basis, as well as providing support to senior colleagues in delivering specific project outputs.
The role will also require you to support business development activities including the writing of bids as well as contributing to innovation and knowledge sharing across our Human Factors community.
In addition, you will need to demonstrate that you can communicate effectively and build positive relationships with colleagues and clients.
The initial focus of your work is likely to be Defence related projects, but other market areas are also growing in demand for Human Factors resource, as clients gain awareness of the benefits that Human Factors capability can deliver to their businesses. In addition to a willingness to travel to our client sites you will be able to demonstrate the following:
• A good degree or post graduate qualification in Human Factors or a related discipline, such as , psychology, engineering or industrial design;
• CIEHF Registered Member status or equivalent or working towards chartership;
• Excellent report writing and presentation skills;
• A good knowledge of Human Factors techniques, data and tools;
• Demonstrable experience of planning and applying Human Factors Integration (HFI) and Human Factors processes, standards and techniques to engineering projects;
• Experience of working in within Defence or high hazard regulated industries.
• Knowledge of relevant UK and international standards/guidance and their application;
• Experience in one or more of the following areas: Human Machine Interface development, scientific methods and statistics, procedures analysis, safety analysis, human performance measurements, workstation and operations room design;
• Evidence of a commitment to technical excellence and continued professional development;
• Excellent interpersonal, communication and client facing skills; good powers of communication;
• Knowledge of Training Needs Analysis (TNA), development and delivery would be desirable.
Additional Information
• This post is expected to be based in one of the Atkins offices (Aldershot or Bristol), but travel to other Atkins offices will be expected as project demands require
• We operate a flexible working system, with set core hours and a 37.5 hr week.
• Applications would be welcomed from candidates interested in both full time and part time roles.
• Some work outside standard office hours may be necessary. Travel to and from client sites and/or temporary secondment to client's offices may also be required in the UK and occasionally overseas.
• We offer a challenging and rewarding role, career development, and a competitive reward package which includes the opportunity to purchase up to 15 days additional annual leave per year on top of our standard 25 days paid annual leave. Please refer to our website for full details of our benefits package.
This role may require security clearance and offers of employment will be dependent on obtaining the relevant level of clearance. If this is necessary it will be discussed with you at interview.
If applying to this role please do not make reference to (in conversation) or include in your application or CV, details of any current or previously held security clearance.


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Click to learn more about the story of Christmas.
"And she shall bring forth a son, and thou shalt call his name JESUS; for he shall save his people from their sins." Matthew 1:21
The Story of Christmas is more than merely retelling the advent of a babe in Bethlehem. It is one of the seminal events in human history. That babe in Bethlehem, born in a lowly manger, was Jesus Christ, the Savior of the world and the Son of God—our Redeemer.
Christmas surrounds us with music that brings heaven closer as we sing of the birth of God's Only Begotten Son, Jesus Christ. We feel the Spirit testifying to our hearts that He is the Light of the World; born to wear a crown as our Heavenly King because He is Wonderful, Counselor, the Everlasting Farther, the Prince of Peace, our Savior and Redeemer, the Holy One of Israel, and the Messiah.
This season, we invite you to read the Christmas Nativity story anew with your family and friends. Look for the hope and meaning it can bring to your life. We join with the angels of old as they announced the birth of our Savior, Jesus Christ, to the shepherds: "Glory to God in the highest, and on earth peace, good will toward men." Luke 2:14
Holy Bible
Request a free copy and read the Christmas story
Read about Jesus Christ's birth, life, and teachings in a free copy of the King James version of the Bible. You can also download a free app to experience the teachings and life of Jesus Christ in meaningful ways.
Download Bible Videos App for iOS
Download Bible Videos App for Android


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Unsurprisingly, some of the best Amazon Prime Day deals are on 4K TVs, from a $429 55in LG TV to a $749 65in TCL TV and everything in between. But if your budget and size ambitions are even bigger, we've found the deal for you.
Both Amazon and Walmart are currently offering 50 per cent off a 70in Sony 4K TV – it's now $1000, down from its original $1998 price tag.
Sony XBR70X830F 70in 4K TV
$1998 $1000 at Amazon
This Sony 4K inch TV has a huge discount to match its huge screen size. Benefit from Sony's 4K HDR Processor X1, 4K X-Reality Pro and Wide Color Gamut with Triluminos Display. And save $1000.View Deal
This Sony sports a 4K panel with HDR support and Sony's top LCD picture processing technology. Android TV hosts all the apps you'd want – Netflix, YouTube, Amazon Video, Hulu, HBO Now and more – and there's built-in support for Google Chromecast and Google Assistant voice control too.
It's missing Dolby Vision HDR support, but that appears to be the only omission from this Sony's fully-featured spec sheet.
This is a fantastic 4K TV deal if ever we've seen one.


text: Children's poet and author Joseph Coelho visits Altrincham on a library joining marathon An award-winning children's poet and author who set himself the challenge of joining a library in every Library Authority in the UK has visited Altrincham. Joseph Coelho, who is on a quest to celebrate the inclusive, vital role libraries play in our lives, visited Altrincham Library on 25 November. As part of his 'Library Marathon' Joseph is visiting a library in each authority to join and receive his library card. He is plotting his progress on a giant library marathon map on his website at www.thepoetryofjosephcoelho.com and is tweeting and blogging his journey around the UK. Joseph has long been a passionate and vociferous supporter of libraries in the UK. His debut picture book, Luna Loves Library Day, illustrated by Fiona Lumbers and published by Andersen Press, celebrates his love for libraries and his own childhood spent in libraries: He said: It was in my local library where I studied for exams with friends, browsed books about beach combing and imagined living by the sea, bought second-hand encyclopedias that I'd otherwise never own and where I had my first Saturday job. It was in my library that I got to know and connect with my local community, where I read, studied and wrote." Sarah Curran, Head of Customer Service at Trafford Council, said: We warmly welcomed Joseph and issued him with a Trafford libraries card. His quest is an amazing way to promote the use of libraries – something we are keen to do in Trafford. We are proud that we have opened two new libraries in the last two years – with two more in the pipeline – and we were the first UK borough to abolish fines to ensure our libraries are accessible to all." The Library Marathon is being undertaken with the support of CILIP and Libraries Connected. There are around 3,600 public libraries across every part of the UK, serving more than 200m physical visits a year and over 90m online. Libraries have a more diverse audience than any other arts/culture sector with the demographic most strongly correlated with library use being 15-24 year olds. Nick Poole, Chief Executive CILIP said: What a marvellous way to celebrate and promote libraries. We are delighted to support Joseph in his library quest that showcases the important role of libraries in so many people's stories. As an avid library supporter and advocate Joseph demonstrates the joy the library can bring and we will be watching and supporting his journey with enthusiasm." Libraries Connected have been instrumental in connecting Joseph with individual Library Authorities, and facilitating his mammoth marathon across the UK. Mark Freeman, Libraries Connected President, said: Joseph is a wonderful supporter of libraries and we couldn't be more excited to support his libraries marathon. We've had a wonderful response from libraries across the country offering to host Joseph on his quest and we are delighted that he will again be able to highlight all the wonderful activities that happen in libraries" Posted on Friday 29th November 2019


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Happy Mothers' Day!!! to all of you who are Mothers, and
Happy Spring to those of you who may not be Mothers in my wonderful group of customers…
It does seem as if our weather really cannot make up its mind whether it will show us spring for sure or not. This morning it was in the 30's here, and I really did not want to get out of bed!!!
I do however really enjoy looking out of the window here and seeing green grass, and smelling the cut grass and the fragrance of the flowering trees; that really lets me know that we do have warmer weather near.
The Trunk show here right now is Melissa Prince, and this is the first time for her wonderful designs. They are beautiful - she does a great job with a combination of 13/18ct for the same design, and she is a fabulous artist. She has a great variety, from wild life to humor-movies-inserts-coasters-florals. All with great colors, and many patterns in a variety of colors-same pattern, different color. Many come with stitch guides, so for those of you who may not want to take the time to search and search for that last stitch for a piece, she has come to the rescue. Her prices are also great and her pieces will be here until the end of May.
Classes-we have 2 going currently. The Purple Palm trunk show in April had a canvas that was so popular we have developed a class as a result- the canvas is entitled "Cindy's Garden". A stitch guide is being written, and we can accommodate more students if you are interested. The canvas is $425.00 plus the cost of your fibers. We are also continuing with Patchouli, as always, and this class is $125.00 + fibers. Cindy's Garden will be on Wednesdays and Patchouli is usually an individual class worked around your schedule. However if you prefer a group setting, we do have a group forming that will be meeting on Friday am, so get in contact with us and you can join that group.
Trunk of Treasures is FULL- with some of the best selection of canvases that I have seen since its inception. We also have a collection of stretchers from several stitchers, and a collection of hoops as well. For those of you in the cross stitch arena, we do have linens available that are cheap; I had them priced as larger pieces, however I am now going to cut them to the size of an average cross stitch piece and sell them to get rid of them. That means I want them out of here, so they will be really cheap-like $1-2.00/each…..if you want bigger pieces, I would suggest that you come in sooner rather than later, so that you get to these prior to my cutting them up. And that brings up my next subject, which is fabric in general…..
As many of you know, we have basically a fabric shop in the back room that we have used over the years to supply fabrics for your projects as they go to the finisher. Well I would like that fabric to go away as well, so I am offering to you, pieces of the fabric for finishing that you might be doing yourself or having others do for you. These ornament size pieces –– no matter what fabric it is, velvet, moiré, silk, etc. - we will sell for $1.00 each. If we are finishing items for you, we do not charge for the fabric, but if you are doing your own finishing, or someone else is, check out what we have here. It may be a whole lot cheaper than the fabric store, and you won't have lots of fabric left over when you are done.
As of right now, we probably have close to 30 colors of velvet, and 40 colors of moiré, and 20 colors of corduroy, 10+ colors of silk, and 50+ colors of cotton in a variety of patterns.
We do have finishing deadlines from our finisher already, it has moved up to September 1 for Christmas finishing. Belt deadline will be November 1. We are already doing a lot of stockings and ornaments and they are coming back looking fantastic.
Fiber Bags-these have been a HUGE HIT-and are going fast. We have just made up more of your favorite color selections.
As you have been so positive about how much you love what we have been doing with these changes we may do more here. We have added the new fiber Capri in 13 and 18 ct. and it is going over very well. We are adding Planet Earth Wool to our line as well.
Most of these additions and changes have originated from your suggestions and over the next few months, we are planning on other changes as well. We love your suggestions, so keep them coming.
Watch for out next newsletter, in a few weeks,


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"Different Type Acrylic Nails!" – The Best Of The Best Acrylic Nails That Is Going To Make You Look Amazing.
This post is about the different type of acrylic nails and the amazing one.
So, are you looking for the best acrylic nails?
Heading To The Saloon?
Overwhelmed about your nails shape?
Don't have the proper knowledge and inspiration for nails?
You have reached your destination.
You will get the answer to all your questions related to nails in today's post.
Your wait is now over; I have compiled the best styles for nails that will make anybody look twice to your nails.
This year try these exotic, cool, elegant and marvelous styles of nails to change your nails entirely.
If your hand look good you look good; you just need a different type of acrylic nails or even your real nails.
There are many people who still look at the hands first when they meet some stranger.
Your hand can look utterly amazing or utterly miserable depending upon your nails.
Trimming nails and sharpening is something difficult.
The shape of your entire hand can be changed with the shape of the nails.
In other words, you can manipulate your hand's beauty by changing the shape of your nails.
You can shape your nails at home easily by the guide I am sharing with you.
You don't have a need to go to the saloon for manicure-pedicure.
Change the way your hand looks by opting for any of the design shared below.
Check out the latest styles of nails 2019.
Following are some of the best styles for a different type of acrylic nails.
Round Shape
Do you like normal or short nails?
Round nails are the best if you are of that kind of people who like normal nails or natural shapes.
The round nails look incredible and sophisticated.
The round shape is associated with elegance.
If you have short fingers and short beds you can opt for the round shape nails.
They tend to elongate short fingers.
They look best with any shade of nail polish.
For more auspicious look leave them nude.
Oval Shape Also Can Be A Different Type Of Acrylic Nails
The oval shape is my favorite!
However, you can try this shape to make your fingers look more beautiful.
The best thing about the oval shape is its curvature; it simply enhances the slender look of your fingers.
The oval shape is also known as U shaped nails.
It provides you a feminine, classy and elegant look.
If your hands are short and have wide stubby nail beds then the shape that suits you most is oval shaped.
It creates an illusion of longer fingers.
On the contrary, if your fingers are long but nail beds are stubby this style will look the best.
The best thing about oval shaped is it allows a variety of nail arts.
You can opt for nail art or leave them nude to look marvelous.
Square Shape Is Also A Different Type Of Acrylic Nails
The square shape is best for those who want a sharp corner and straighter top.
It explicitly shows your bold side as well.
Square shaped nails required zero to the very low time of maintenance.
It looks bold, stylish and classy.
You can opt for this design if your nail beds are narrower and fingers are tall.
Rounded Square
Yes, you read it right, Rounded Square.
You wanted round nails but were overwhelmed to try something new?
You can have different nail art in this shape.
Having a different type of acrylic nails provides good support to nail art because of its duo nature.
It looks elegant and stylish.
The best thing about this is its duo nature.
It gives an illusion of both rounded and square cut.
Opt for this style if your fingers lie in between long and short with narrower nail bed
Ballerina Shape
If you have long and sturdy nails naturally you can try this shape and you will love it.
However, you can achieve this perfection in your nails artificially as well.
It can provide you a chic like finish.
The highly glamorous ballerina style looks completely stylish and amazing.
You can opt for this style if the square and oval shape suit you.
You can use matte finish nail polish to make them stand out the best; so, this way you will have the best different type of acrylic nails.
Almond Shape
This shape required nobody's complement to make you feel elegant.
The shape is simply awesome.
Narrow rounded end will make your hands look longer and your fingers slender.
Almond shape looks glamorous and gives your nails a feminine look.
This shape looks best for those who have normal fingers but narrower and long nail beds.
You can use plain, metallic and shiny nail polish to make this gorgeous nail style look marvelous.
Stiletto Shape
Stiletto nails are best when it comes to nail art.
If you are a nail art lover, you should go for it.
Shaping stiletto will make you look drama queen.
The shape is different from almond shape as it has a wider base and a respectively sharper end.
This kind of nail style requires high maintenance.
It potentially elongates your hands, there it's very elegant and includes different type acrylic nails.
You can opt for this style if you have free time to maintain them daily and have enough money to bear the expense of nail art.
You can make the signature unique by wearing nail designs and pretty nail arts.
Nail styles
Following are some of the inspiration for nail styles.
Lipstick Nails
Going an event?
This is the nail style you can opt for.
This can be used in almost all shapes.
But if you try this cut shape it will be a plus point.
Flare Nails
Flare yes you can flare in and out.
Try this duckbill shape to get this look.
Arrowhead Nails
It is like stiletto nails.
But, this shape and style will sharp your overall elegance in no time.
Edgy Nail
Use an edgy nail as a different type of acrylic nails and style this shape to achieve pulchritudinous elegance.
You can make a ridge through the center to mimic edge.
Dos And Don'ts of Nails
- Apply base coats to your nails before using any nail polish.
- Protect your skin while stamping your nails.
- Use your fingers while painting your nails to make your hands steady.
- Don't mix too much polish. It will make your hand look awful.
- Don't apply the top coat in order to secure the charm of your nails.
- It rather ruins all the charm.
- Don't remove the striping tape when the polish gets dry.
- Do it before it dries.
You can try these styles and get inspiration about new nail styles and shapes of 2019 from these exotic and latest nail shapes.
Read our other post to get amazing ideas about wearing a skirt, blouse and the guide to look beautiful.


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Yellow-legged Gull is an increasingly common summer visitor to London and the south-east, and I've now seen quite a few in Wanstead, which I realise is rather elitist of me. If you had to order the commoner large gulls in adult plumage in terms of increasing darkness, Herring Gull would be at the lightest end of the scale at light grey, with Lesser Black-backed Gull in the middle with a charcoal-grey mantle, and Great Black-backed Gull approaching dense actual black, as well as being an order of magnitude larger. Yellow-legged Gull sits between Herring and Lesser Black-backed - a darker grey that is nonetheless a long way from charcoal. Herring Gull has pink legs, LBB has yellow legs, and these are the only two real confusion species unless we throw Caspian into the mix. Generally though people try and turn other gulls into Caspians, rather than the other way around. Anyway, enough boring ID stuff. If you want to see one in Wanstead, we have one! Early mornings the bird below is currently favouring the playing fields adjacent to the two tower blocks at the extreme western end of the Flats. There are generally some LBBs there as well so that you can accurately judge colour.
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- Epping Forest: Its birds. Edward North Buxton (192...
29 August 2012
Yellow-legged Gull
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Follow Us:
HARTFORD – HME providers will no longer have to retain the original signature on prescriptions and proof of delivery for Medicaid patients for claims on or after July 1, 2018, according to HOMES.
ALEXANDRIA, Va.
WASHINGTON – The ears of HME providers perked up during last week's AAHomecare Washington Legislative Conference, when CMS's Melanie Combs-Dyer said the agency was working on a documentation requirement lookup service for prescribing providers.
LAKE FOREST, Calif. – Apria Healthcare has re-launched DMEhub, an e-prescribing platform for all DME prescribers and providers. "Apria's goal is to improve the overall experience for patients, prescribers and suppliers," said Dan Starck, CEO of Apria.
WASHINGTON – The prescribing physician/practitioner may contact the DME MAC to request a copy of the prior authorization decision letter, CMS has announced.
WASHINGTON – A bill that reforms several Medicare benefits, including home infusion and O&P, sailed through the House of Representatives this week.
WASHINGTON – CMS has instructed the DME MACs to accept timely orders and medical documentation whether they come from a beneficiary's treating physician or a transferring HME provider.
WASHINGTON – CMS held a Special Open Door Forum on Jan. 5 to discuss the third draft of its electronic clinical template for home oxygen therapy.
WASHINGTON – The American Academy of Family Physicians has sent CMS a steady stream of letters outlining its concerns with the prescribing process for diabeti
WASHINGTON – CMS will now assume that medical necessity has been established for replacement of essential accessories for beneficiary-owned CPAP device and RAD.
© 2020 United Publications ALL RIGHTS RESERVED.


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Your home reveals who you really are, more than a carefully curated dating profile ever could. To tap into the rising popularity of dating shows and help Dunelm appeal to cohabiting couples, Goodstuff and ITV created Back To Mine – a reality dating show that invites singletons to pick a partner based on rummaging around their homes. The show was a great success and with an integrated campaign, won over the hearts of new customers to deliver sales growth for Dunelm.
Media Director: Sam Drake (Managing Partner)
Senior Planner/Strategist: Hannah Brady (Account Director), Tim Whately (Group Strategy Director)
Creative Agency: MullenLowe
Relevant Media or Brand Manager: Angela Porter (Marketing Director - Dunelm)


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Hi guys! It's been a while since I've posted anything. But, this morning, we were listening to Disney Parks background music while making breakfast, and my wife and I were reminiscing about some funny things our kids did on our early trips to WDW, when they kids were young. We have three children, and two are now out of the house. We're staring being empty-nesters in the face.
Anyway, back on one of our earlier trips, our oldest daughter Jaci (then 4, now 19) and I had stayed in Epcot later than the rest of the family. They had bailed long before the fireworks show and closing in order to not have to wait for a bus back to the resort. But Jaci wanted to see the fireworks. So, I stayed with her. When it was all over, and we started walking out, she started crying. Sobbing, really. When I asked what was wrong, she wailed, "I don't want to go! I NEVER want to leave! I want to LIVE IN EPCOT!" Then she started screaming as we left the gates, "LET'S GO BACK IN! I DON'T WANT TO LEAVE! NOOOOOOOO!!!"
I mean, at the time, it was a little embarrassing, but now, we crack up about it. My wife texted her this morning and asked her if she remembered. She did, and she texted back, "I STILL want to live in Epcot. The food is incredible!"


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A Leading Children's Retailer
WILD about fashion and fun!
Wild Child offers the area's largest selection of NEW and NEW to YOU merchandise.
Our team works hard to build relationships with manufacturers to bring you NEW boutique quality items at great prices.
We depend on our local customers to fill our stores with fabulous NEW TO YOU merchandise. We pay cash for gently used name brand clothing, shoes, toys, and equipment.
Adidas, American Girl, Baby Gap, Bonnie Jean, Carters, Chicco, Champion, Converse, Emily Rose, FisherPrice, Gymboree, Gap Kids, Graco, Janie and Jack, Joovy, Justice, Leap Frog, Levis, Matilda Jane, Mini Melissa, Miss Me, Nike, Old Navy, OshKosh, Peek, Persnickety, Puma, Ralph Lauren, Rare Editions, Reebok, Levis,
Peg-Perego, Playskool, Sperry, Step 2, Stride Rite, Tea, UGG, Underarmour, V-Tech, Vans, Well dressed Wolf


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It takes a village
The Mountain Youth Summer Programs are designed to work in partnership with educational institutions, community-based organizations, parents, and the biking, climbing, and backcountry communities in Revelstoke.
It connects the natural strengths present in the Revelstoke "village" in order to create leadership and self-empowering learning for youth based in our local mountain environment.
Check out some photos here.
Summer 2020
Mountain Youth Camp: More details coming soon!
- Course fee of $300. A generosity policy applies.
- A day-based camp that teaches introductory skills in mountain biking, rock climbing, hiking, canoeing and backpacking in the local mountains around Revelstoke. One overnight backcountry campout to expand your skills!
- Learn leadership, teamwork, and mountain skills in an inclusive environment.
Bugaboos Intro to Alpine Climbing & Mountaineering: July 6–9, 2020
- Course fee of $300. A generosity policy applies.
- An overnight backcountry backpacking trip in Bugaboos Provincial Park. Must be physically fit! Backpack into the magical granite rock spires, and learn how to climb, travel safely on glaciers, and summit a peak!
- Gain experience and mentorship with an ACMG-certified Mountain Guide.
Mt. Begbie Intro to Alpine Climbing & Mountaineering: Aug 18–21, 2020
- New! Course fee of $300. A generosity policy applies.
- An overnight backcountry backpacking trip up to the Mt. Begbie. Must be physically fit! Backpack into the beautiful lakes and rock slabs beneath Mt. Begbie, and learn how to climb, travel safely on glaciers, and summit Mt. Begbie!
Mountain Youth CAMP SCHEDULE
We meet daily at 8:30am at Revelstoke Secondary School.
Monday – 8:30-4:00pm Mountain biking
Tuesday – 8:30-4:00pm Rockclimbing and canoeing
Wednesday – 8:30-4pm Rockclimbing and canoeing
Thursday – 8:30-4pm Hiking skills
Friday – 8:30 – Overnight alpine backpacking trip
Saturday – Wake up in the mountains! Back in town by 3:00pm
Follow our daily adventures on Facebook and Instagram (@openmountainsproject).
Open Mountains Project Selection Policy
There are 20 youth spots per Mountain Youth camp, and 10 spots are reserved for referrals from teachers and youth support workers for vulnerable youth. The remaining 10 spots are first-come-first-serve.
There are 4 youth spots on the Bugaboos Intro to Climbing and Mountaineering; and Mt. Begbie Intro to Climbing and Mountaineering, and 2 spots are reserved for vulnerable youth. The remaining 2 spots are first-come-first-serve.
If you have any questions about Open Mountains Project selection process, please reach out to firstname.lastname@example.com. Thank-you!
Open Mountains Project Generosity Policy
New this year there is a fee for courses in 2019, in efforts to acknowledge the incredible work required for guides and support staff to make these programs possible; and, to match the generous contributions made by local businesses. If for family financial reasons you are unable to contribute, we will make arrangements on a pay-what-you-can basis. Balancing financial sustainability with barrier-free access to the mountains is our priority.


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The German Patent System - Why Litigate IP in Germany?
Here is a fact: 2 out of 3 of European patent cases are tried in the German court system. German courts have gained an excellent reputation in IP litigation for delivering quicker and less costly decisions. The average time to reach a decision varies between 9 and 14 months, and depending on whether the case advances into nullity proceedings it may take up to 2 years.
Infringement cases in general - not only patent-related - are less costly in Germany than in e.g. the US or the UK. In Germany, the costs of a court case are usually assigned to the losing party (both court and attorney fees). These costs are connected directly to the value of the dispute and are therefore easily determined.
There is very little pre-trial discovery mandated in Germany. Discovery as known in the US legal system is actually forbidden in Germany. As a result, attorney hours are not spent sifting through piles of potential evidence. Furthermore, oral hearings are kept to a day on average, lasting between 2-4 hours.
Another effective tool for plaintiffs is the preliminary injunction. Such preliminary proceedings for asserting claims for injunctive relief are also available in patent cases, although are used more widely in trademark disputes. Our attorneys cooperate with German authorities in relation to border seizures and are able to obtain samples of infringing products, often within 24 hours.
Finally, the decisions of the first-instance Regional Courts are enforceable upon provision of securities (bonds). The decisions of the second-instance Higher Regional Courts are enforceable without posting such security.
Summary of advantages:
- Excellent reputation of the German courts
- Quick and enforceable decisions
- Considerably reduced costs
- No drawn-out discovery procedure


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Brief Description
The 14th-century Dundonald Castle and the 17th-century Auchans, both once part of an estate owned by the Cochrane family, are in ruins. Auchans sits on a gentle rise with a well-wooded hillside curving eastwards towards Dundonald. The so-called Auchans pear, originally brought from France, was grown here and spread through Scotland.
Auchans was built by the Wallaces in about 1600 and later added to by the Cochrane family, the Earls of Dundonald. Stone from the ruinous Dundonald Castle was used in the house. In the early-18th century Auchans had stone-walled parks, orchards and gardens. The house fell into ruin some time after 1780. Considerable plantations had been created by the mid-19th century on the hillside south of Auchans.
- Features
- House (featured building)
- Description: Auchans was built by the Wallaces in about 1600. It is now in ruins.
- Earliest Date:
- Latest Date:
- Contact
Telephone0131 668 8600
Official Website
- References
- Peter McGowan Associates with Christopher Dingwall, 'Auchans/Dundonald Castle', in {Ayrshire Garden and Designed Landscape Survey} (Prestwick: South Ayrshire Council, 2007) [on CD-ROM]Ayrshire Garden and Designed Landscape Survey
- {Ordnance Survey County Series Six Inch} (Southampton, 1854)Ordnance Survey County Series Six Inch
- Captain M. J. Armstrong and Son {A New Map of Ayrshire} (1775)A New Map of Ayrshire
- William Roy {Military Survey of Scotland} (1750)Military Survey of Scotland
- Joan Blaeu {Atlas Novus - South Carrick/North Carrick/Kyle/Cunninghame} (Amsterdam, 1654)Atlas Novus - South Carrick/North Carrick/Kyle/Cunninghame


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CHICO — To celebrate National Arbor Day, Chico is planning a variety of tree plantings throughout the city this week.
Eighty-six trees are set to be planted on host sites include elementary schools, Bidwell Park, Chico State University and other locations.
While they are not public events, trees will be planted at McManus, Rosedale and Sierra View schools, as well as Alpha Gamma Delta and Chico State University. The trees being planted include zelkovas, ginkos, pistache, live oaks, valley oaks and red buds.
The public event will be 9 a.m. Saturday in lower Bidwell Park. Volunteers from Chico State, Butte Environmental Council and PG&E will be planting 60 valley oaks and red buds. Meet at Sycamore Street and Woodland Avenue.
The schools will also receive a collection of tree-related books for the school library, through a grant from California ReLeaf Arbor Week Program.
Chico residents can receive a free street tree to plant in the public right-of-way or adjacent property, subject to watering requirements and city approval. Contact the Public Works Department for details, 896-7800.
Chico urban forest manager Richard Bamlet, who has been coordinating the plantings, notes that Chico has again been recognized as a Tree City USA designee for the 35th consecutive year.
National Arbor Day is Friday.