text:
W.O.D.: D Short Intervals
Back Squat 5 x 3 @ 80% sets across
First work set after warm up should be at 80% of 1RM. Post loads to comments.
5-10 minutes rest then CFE Strength & Conditioning WOD.
Three rounds for time of:
7 Power Snatches, 115/75 pounds
9 Toes-to-bar
Sprint 50m
Post time to comments.
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS):
"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.
Choose ONE of the following sports:
Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds
Bike (TUE): 9 x (1:00 TT, 2:00 off)
Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00
C2 Row (TUE): 8 x 250m TT, rest 4:00
Post sport and times to comments.
Multi-Sport (3S):
"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.
Choose ONE of the following sports:
Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds
Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00
Run (TUE): 10 x 100m TT, rest 3:00
Post sport and times to comments.
CrossFit Endurance Seminar, USMC Force Recon Company, Camp Pendleton, CA
Workout Legend | Demonstrations | General FAQ | EnduranceFAQ | S&C FAQ | WOD RSS Feed
Comments (62)
|Matt MI
on Tuesday, January 24, 2012 at 06:13 pm
Ironman QuestionIronman Question:
I know there have been some older posts on this topic and there have also been some testimonials on this topic (including the Matt Fitzgerald link from yesterday - which consist of his personalized programs which do NOT include crossfit from what I could tell), but the posts are gone (on the old server, unless I perform a laborious search on archive.org) and the testimonials don't provide a whole lot of meat to them.
My question is, has anyone solely used this program (no additional bike and/or run time) to prep for an Ironman race? If you used something in addition to prepare, can you please post the details and/or any additional information that other Ironman wannabes might find useful?
Mucho Gracias!!!
|Daniel Smith
on Tuesday, January 24, 2012 at 08:35 pm
WODMore toes to bar?? geez!!! i need a good warm up?? what does every one do for a good quick warm up??
|Chad Brinkley
on Tuesday, January 24, 2012 at 09:02 pm
Ironman 70.3 using CFEThere were two of us who trained for Ironman Branson 70.3 2011 using CFE. Both of us had great races. I followed the site's 3 sport endurance wods for schedule a&b (6 endurance wods per week - 2 for each sport). The only modifications I made were I would sometimes do both a tempo and a time trial wod on the weekends (ie run tt on sat then bike tempo on Sunday) or I would do a bike-run brick by chaining the bike-run intervals from one week ( ie 5x1 mile bike and 800 run instead of 5x1 mile bike one day and 5x 800 run on second day). I did 4-6 crossfit wods each week depending on how much rest I needed. I used the local box's program because it is easier for me to maintain intensity in a group wod. I did much better in 2011 using CFE than I did in 2010 using LSD with some additional strength training.
|Angie G.
on Tuesday, January 24, 2012 at 09:18 pm
Ironman answerMatt, I used the CFE protocol solely to prep for the 2010 St. George Ironman, which was my first Ironman race. I did 4 regular CrossFIt wods per week, as well as the CFE programming (3-4 workouts per week), cycling through the multi-sport wods as directed by the site's programming. I did no additional rides/runs, etc. I did run & ride the course itself a bit, but only using timed trials and tempo rides/runs. The training was very effective and worked for my schedule, which includes a full-time job as a middle school teacher & mom of 5. Try it--you'll like it! The old site did present the programming differently, but I just stayed a week or two behind and scheduled my weeks' workouts accordingly. It totally works if you stick to it!
on Tuesday, January 24, 2012 at 09:20 pm
ironman prepMatt- I am currently training for my first triathlon ever, and its the Boise 70.3 ironman. I am coming from a single sport background of running, but even that is limited to a few half marathons and non serious 10k's. CFE is my program of choice, but it does include extra bike and swim time. Swim for the technique, and the bike b/c I've never done any serious cycling. You can follow the blog that I started to see how it goes for me, or if you have any other questions. I'll report back here to tell everyone how it goes.
on Tuesday, January 24, 2012 at 09:30 pm
blog infoJust realized I didn't leave blog info. Got distracted by the kids. Tri4kona.blogspot.com
|Wouter M
on Tuesday, January 24, 2012 at 10:08 pm
RE:In the whithboard wednesday vids there was a video about the same question. But it was 3 months back. Try to find it
|Jake Fisher
on Tuesday, January 24, 2012 at 10:43 pm
Thanks JMac!I see these lovely Back Squats 5 x 3 @ 80% 1RM ... Just what I need to get my back squats back in order ;) Thanks Brother!
on Wednesday, January 25, 2012 at 12:56 am
WODHad to establish a squat 1RM due to my recent time off. Was able to hit 270#. My previous 1RM was 345 or so. Not bad but I figure it will be a few months before I can get that back up.
Strength: Back Squats 5x3 @ 215#...no issues/felt good
C&E: time 6:34...power snatches done at 95#
|O.T. Ingram
on Wednesday, January 25, 2012 at 03:49 am
S&COnly had a treadmill so i substituted the 50m for 400 at 13mph.
My final time was 9:41
Couldn't do the 10x100 meters last night i will make it up though.
|Rene Baden - Denmark
on Wednesday, January 25, 2012 at 03:57 am
Strenght : 5x100kg, 5x 102,5kg, 5x105kg
WOD RX: 3:58min.
|Rene Baden - Denmark
on Wednesday, January 25, 2012 at 03:57 am
Strenght : 5x100kg, 5x 102,5kg, 5x105kg
WOD RX: 3:58min.
|Rene Baden
on Wednesday, January 25, 2012 at 04:00 am
Strenght+wodST: 5x100kg, 5x102,5kg, 5x105kg
|O.T. Ingram
on Wednesday, January 25, 2012 at 04:34 am
S&COnly had a treadmill so i substituted the 50m for 400 at 13mph.
My final time was 9:41
Couldn't do the 10x100 meters last night i will make it up though.
on Wednesday, January 25, 2012 at 04:47 am
Re:Ironman QuestionLast triathlon season which I finished November 27 with the Ironman Cozumel, I had a traditional triathlon coach, and I am a CrossFit coach in a gym in OK. I was training with my cycling team two mornings during the week and on Sundays, maintaining CrossFit WODs and some CFE WODs during the week. I incorporated the CFE swim WODs with a warm up and cool down which made my swim WODs much longer, but I temper that with that I like to swim. I had a pretty rough season. Because of mixing the long slow distances that I was doing with the cycling team (which I would often turn into bricks) and the disconnected training I was doing with CrossFit and CFE, I was really not prepared to go into the race I did in November. I suffered from overtraining twice during the season and barely made it through a 70.3 a month before IM.
The lesson I learned was that I need to stick to one system and stop trying to make it all work out myself. I fired my coach, happily. He, obviously, was no help.
I had a lot of time to think about what I was going to do differently in my training while doing the IM - 16 hours of four rain storms and very strong winds (30 mph), to be precise. I decided to make the commitment to CFE, stop focusing on the 140.6 number, and put quality in my training not quantity.
You will finish your IM. Just the pure adrenaline of being in the atmosphere will ensure that you finish - if you don't get too sick or hurt too badly. How you show up to the race and recover is probably more important than anything. I showed up to the race in bad shape due to hodge podge disconnected training. The day after the IM, I was not sore, feeling fine, and eating everything in sight; probably due to the conditioning from CrossFit. Day three, I went on a casual bike ride (bar hopping) with some other vacationing IM. A week later, I was back at CFE workouts exclusively.
I am prepping for a tough season this year. My first race is in February in Corpus. Two weeks later is a tough half IM in Galveston. I feel very prepared to go into these races with CFE only training. I feel stronger, have better times, and not overtrained.
My advice - pick a training program that you can commit too 100% and stick with it 100%. Don't try to mix and match or you risk overtraining and not having time to focus on nutrition - which is the 4th discipline of long distance triathlon.
I only train with my cycling team on the weekends now. I will turn around and not go the distance with them, too. They need me to be strong, not overtrained. They do not train like I do, so I am willing to eat my ego and turn around. It is better for the team. It's better for me.
on Wednesday, January 25, 2012 at 05:56 am
A and B cycles?Hi Gang,
I used CFE last year to train for my first marathon, which went pretty well overall. After completing the marathon in October I took a break from running to focus on strength work (Wendler 531), but I'm doing a second marathon this fall and wanted to start progressing through the CFE cycles again soon.
I was hoping to start with the "A" cycle that went up last May or June, is there a place where I can find the older cycles? I'm guessing I shouldn't just jump into to "D" cycle without having progressed through at least one previous cycle.
Thanks for you're help, great community here.
on Wednesday, January 25, 2012 at 06:25 am
@ Daniel Warm-UpMy warm ups usually take 10-20min minimum but I have issues with my hip and shoulder that I have to focus on.
My typical warm up starts of with DROM (range of motion exercises) followed by some workout specific exercises to get prepared for the WOD. I follow that with some mobility to prepare the joints etc.
If its a strength day like today, I always work up in weight until I get to the desired weight for the WOD. I never jump right into the prescribed WOD weight for strength or DE work.
As an example, today for a warm-up I did some range of motion work, followed with three rounds of barbell complex at very light weight, 50m job and a hip mobility exercise for each round.
I am curious to know what others do for a warmup/cooldown.
|Matt MI
on Wednesday, January 25, 2012 at 06:32 am
Ironman Responses@Chad, Angie G., nfdmedic4, StacyF - Thank you so much for all of your responses. I think the biggest problem for me, which it sounds like some of you identify with, is that it almost seems like too little for preparation. I competed in the 70.3 in Miami last year and was burnt out afterward - which eventually led me to looking into other ways to train, which led me to this site (Thank God, since I love Crossfit - the community, workouts, etc...).
@Chad - Thanks for the information. I like to use my local box as well, since like you stated, it is easier to maintain intensity in a group wod, vice alone. Best of luck to you in 2012!
@Angie G. - St.George...wow, that's awesome! That's notoriously a monster of a race! Thanks for the succinct response, it's exactly what I was looking for.
@nfdmedic4 - Best of luck in your training. I hope you enjoy triathlons, like many of us do. It appears like you're in the right place to get started - vice wasting hours and hours of your time performing LSD exercises. Best of luck in your endeavors.
@StacyF - Thank you for the detailed reply. I found nutrition to be a big problem for me @ the 70.3 in Miami earlier this year. I carbo loaded for a week and felt bloated, dehydrated, sick, etc...terrible...been semi-paleo ever since and I feel great, although I haven't raced a long race since the transition. It sounds like you've went through a lot of personal 'testing' in order to find out what worked best for you - thanks for sharing that with me (us) on this forum. A great time for introspection, "16 hours of four rain storms and very strong winds (30 mph)," sure you will never forget that!! I wish you the best in the upcoming season and thank you for your input - it is much appreciated.
on Wednesday, January 25, 2012 at 06:34 am
FoulsWould someone explain Fouls to me, please? TIA.
on Wednesday, January 25, 2012 at 07:04 am
Daily ResultsStrength
5x3 @ 275lb
*WOD Change Due To Weather*
135lb Power Snatch 7 Reps
Toes To Bar 9 Reps
Double Unders 50 Reps
Time: 7:16
34, 34, 34, 34, 34, 34, 34, 34
*Time was slow had to complete on treadmill*
|O.T. Ingram
on Wednesday, January 25, 2012 at 07:09 am
yesterday S&CNot sure why my time was so slow from yesterdays S&C WOD but it really opened my eyea that i need to hit these WODS faster & harder, I know its not a competition but i like to run with the best and i was way behind yesterday. If i want to do decent in the upcoming races i cant let that keep happening.
on Wednesday, January 25, 2012 at 07:15 am
eat your ego"I am willing to eat my ego and turn around." I totally hear you StacyF. I've been working the CFE program exclusively for about a month now. I know I can't do my prior usual 3 hour mountain bike ride one night then hit the EWOD at the required intensity the next morning. So, I have to TURN AROUND. But it's a bit of a struggle and yes, when all my riding buddies are there ego is involved. I'm working on it but it was nice to hear I'm not the only one.
|Andy L
on Wednesday, January 25, 2012 at 08:08 am
RE: Ironman QuestionI've done many tri's and registered for my first 1/2 ironman. I've spoken to many endurance athletes at my box and one criticism/debate is how you handle nutrition. I've been doing as much reading as I can on the subject. One thing I hear most often is, part of the purpose of long days is to get your nutrition dialed in. As the distances get longer, the nutrition gets very important and you just have to experiment to find out things like whether you can stomach a chocolate GU after five hours of hard racing. I'm still researching this and in the beginning phase. I'm interested to hear others' thoughts.
|Daniel Smith
on Wednesday, January 25, 2012 at 08:54 am
CFEGreat swim work out did 10x50 meters. Food pacing, started at 52 sec, 47 sec, 46 sec, 45, 45, 46, 46, 46, 45, 46. 200 meter leg work, 300 meter warm up, and 300 meter cool down. Would it be ok to do FRAN today instead??
on Wednesday, January 25, 2012 at 09:10 am
Daily Result CHangeS&C WOD was still three rounds for time.
|Alan Pamayo
on Wednesday, January 25, 2012 at 09:16 am
WODBack Squat 5 x 3: 295,295,295,295,295
WOD as RX'd: 3:45
Endurance Run 8 x 200m: 35,33,33,33,35,34,35,34
|Jeff B
on Wednesday, January 25, 2012 at 09:21 am
Ironmangreat discussion re: IM training. very helpful. i'm training for my first 140.6 in august and started CFE in december. lovin it so far but very very challenging.
i read somewhere that CFE recommends testing through build races leading up to your A race. i have a few shorted tri's on the schedule was also planning to do some solo testing every 4 to 6 weeks as training progresses. specifically, i was thinking 3 or 4 weeks of CFE the 3 to 4 rest days then a long run, long bike, and long swim on susccessive days (with no other training on those days) to gauge my progress. these would be race-pace efforts.
any feedback on this plan will be greatly appreciated.
andy l. - something like this will help you practice nutritional intake for your 70.3
|Jake Fisher
on Wednesday, January 25, 2012 at 09:22 am
XTERRA Triathlete & Solely CFEI have to get out the door to train, but I wanted to give my 2-cents. I'm approaching my 1-yr CFE/CF birthday (Feb 14, 2011). I didn't know much about CrossFit; and when I heard about CFE I was a huge skeptic. I had never done any CF training, when I started CFE. I was asked to give "The Man" ;) 6-wks of CFE programming and see if I didn't see marked improvement across all domains of fitness and especially in my swim/bike/run disciplines. Within 3-wks I saw dramatic changes, huge PR's, and I felt amazing (because I was actually recovering!). I never looked back to LSD.
I trained and raced last season solely on CFE. I was unable to do any solo XTERRA triathlons due to a bike sponsor "hiccup" & spending all of 2011 helping a friend start a CrossFit box ... I WAS able to run in some XTERRA trail runs and compete in a few local charity runs. One of those charity races I placed 2nd in my age group, 14th overall (out of 800). All Top 20 of us finished within a 5-sec window of 1st.
I also know that CFE allowed me to finish well in an 8K XTERRA Trail Run and then 10-mins after finishing, line-up at the edge of the lake for the XTERRA triathlon that followed. I swam the swim portion for a friend who blew his eardrum the day before the race. I had no legs during the 1.2 mile swim and swam solely upperbody (hammies cramped as soon as I dove into the water) ... I came out of the water 24th of 300. Our Team took 2nd out of 6 Teams, we were only about 3 mins behind 1st. My friend finished the bike/run portion inline with a 22nd overall individual placing.
There's an argument that XTERRA is a lot harder than 70.3 or even a full IM because of the constantly changing heart cadence & biking/running cadence of mountain biking rugged terrain & running those same singletrack trails. The terrain is uneven, the hills are much steeper on off-road courses and you can't maintain a constant pace off-road like you can on a long, straight, smooth, flat road.
Just a thought.
on Wednesday, January 25, 2012 at 09:27 am
wodStr: 5x3 of 255
Str/Cond 4:50
on Wednesday, January 25, 2012 at 09:38 am
Back in the GameBeen traveling. This is my first WOD in 8 months. Decided to start training for an ultra when I got back. Had to establish a 1RM for BS. 265#. About a 30% drop since last May. 5x3 @215. I'm following the SS template in the FAQ.
|Wouter M
on Wednesday, January 25, 2012 at 10:21 am
scaled to 70 pnds snatch
on Wednesday, January 25, 2012 at 10:30 am
nutrition and long ditance triI'm going to be honest and say something I have never told anyone I coach or anyone in the box, but now will in the spirit of being helpful. I can and have done 70.3s and almost an entire IM on NoDoze (caffein pills) and Poweraid and did fine, in fact well.
I have also trained for 4 to 5 hours at a time with EFS electrolyte(bike/run), Hammer Nutrition's Perpetuem watered down(bike), and Justin's Maple almond butter (swim/run) and did well too.
The balance you need to strike is how much. I, obviously, can race on very little, but it is not a good idea being that I had to refeed for 9 days straight. This translates to that I need to have the right nutrition for me and on the less side, just not on the every 45 minutes and every 15 minutes rule.
You need to find the balance between not having enough and having just enough. You can always eat more while racing. It is a buffet in those aid stations, but you cannot get rid of eating too much or the effects. Well, you can, but trust me, a long distance tri porto-potty is the most disgusting thing you have ever experienced in your life and depending on where you are racing, people may not like their bushes violated.
Oh, I also write my nutrition plan down on my arm in permement marker. This way it is a constant reminder to eat, drink,take a NoDoze, and throw water on myself. To me, caffein is an essential vitamin.
on Wednesday, January 25, 2012 at 10:37 am
re: Fouls (& results)Wods often have a prescribed consistency for each interval e.g. "hold all splits between 3s". Sometimes it also lists fouls. If it says a foul is 30 squats, and your slowest split is 6s behind your fastest, you do 30 squats right after finishing your last interval. It's extra motivation to keep your pace tight.
They haven't been prescribing fouls much recently. Try to keep pacing anyway, and when they do give fouls, do them if you earn them.
bike wod - 1:21-1:27. Slow & uneven but I was focusing more technique than speed/cadence, so I'm ok with it.
on Wednesday, January 25, 2012 at 10:44 am
RE: Ironman QuestionI have done 2 Ironman Races, IM St George and IM Cozumel and the only thing that I dont agree with on using only CFE workouts for those distances is that it doesn't seem like your body would like being on a bike for 6 or so hours if you havent spent more than 1 hour on your bike beforehand. I think you still have to have a few long distance rides and runs just to get your body used to doing that for such a long period of time. While I do agree with a lot of the CFE training for longer distances, I still think you have to supplement your training. And, like Andy stated, you will never know how your body will behave when you hit the run after riding your bike for 6 hours if you never have done it. And nutrition is probably one of the biggest factors to finishing an IM event. For distances half IM and shorter, CFE could work well, but you still need to practice nutrition and transitions because no exercise out there can get you used to the bike to run trans except for doing just that.
on Wednesday, January 25, 2012 at 10:45 am
RE: Ironman QuestionI have done 2 Ironman Races, IM St George and IM Cozumel and the only thing that I dont agree with on using only CFE workouts for those distances is that it doesn't seem like your body would like being on a bike for 6 or so hours if you havent spent more than 1 hour on your bike beforehand. I think you still have to have a few long distance rides and runs just to get your body used to doing that for such a long period of time. While I do agree with a lot of the CFE training for longer distances, I still think you have to supplement your training. And, like Andy stated, you will never know how your body will behave when you hit the run after riding your bike for 6 hours if you never have done it. And nutrition is probably one of the biggest factors to finishing an IM event. For distances half IM and shorter, CFE could work well, but you still need to practice nutrition and transitions because no exercise out there can get you used to the bike to run trans except for doing just that.
on Wednesday, January 25, 2012 at 10:51 am
RE: Aand B CyclesKen-- The A.B, and C cycles will be posted on the site in the coming weeks.
on Wednesday, January 25, 2012 at 10:56 am
RE FoulsJustin T-- Some wods have fouls if you do not keep the repeats within the deviation window given. Fouls occur at the end of the entire workout. Not during unless it is noted to happen immediately.
on Wednesday, January 25, 2012 at 11:06 am
RE: XTERRA Triathlete & Solely CFEJake, I think that CFE a perfect match for events like the Xterra series, and like you said, the hills make it a little more challenging than a normal Tri but racing for 3 to 5 hours in an Xterra is no where near the same as doing an Ironman distance race. I have done both IM and Xterra and I can tell you that IM is much more difficult unless you are out there "just to finish". My Avg heart rate for my last IM was 146 for about 12 hours so I was still pushing at a pretty good clip. And not all IM's course are that easy, St george has almost 9000 feet of elevation gain, or used to until they changed the course. But like I said, you are 100% correct on using CFE for shorter distances, I think this is where CFE comes in to its own, but its just hard to see it being the only training for IM distances.......
on Wednesday, January 25, 2012 at 11:09 am
John is rightDefinitely practice transition! For guys, especially practice getting on and off the bike. I have seen the bike "bounce" at the wrong time too many times when volunteering at races and in CX.
About once a month, I "go the distance" with the team or group ride and test nutrition unless I am racing.
on Wednesday, January 25, 2012 at 11:49 am
1-25-12 WODME: 5x3 BS- 175,180,185,195,215#x2
S&C: 6:02 (with an across the gym, out the door, then sprint delay) Snatch form is improving, but, scaled weight to 95#
CFE: SS Run (Tues Make-up):
on Wednesday, January 25, 2012 at 11:50 am
RE: Ironman QuestionStacy, good work at Cozumel, that was a rough day for all of us out there, i especially liked the lake on the run! The only thing I would worry about with caffeine as a supplement to long distance events is the diuretic affects that it has on the body. I cut out all caffenine about 2 weeks prior to Cozymel because of that. Did you notice all the people in the medical tent with IV's and people laying on the ground puking? I think a LOT of people got dehydrated down there. That being said, you have to do what works for you and it seems caffiene helps you. Just keep expirementing to see what works best!
|Mark C
on Wednesday, January 25, 2012 at 12:55 pm
Mix and Match S/CF & CFE wods?following the multisport program does the programed CF WOD for a given day have to be done with the corresponding CFE wod for that day?
Example, Monday 23 Jan 2012 RX is St= ME snatch, CF= 15 DU, 12 HSPU, 9 Hang Clean, and E wod is a Swim day for multisport, can bike or run be substitute that day and still use the programmed S and CF training? Or is it better to do the S&CF rx'ed from a previous week with the corresponding run or bike?
Love the new site! Thanks CFE! Nice to see other Xterra folks on here. Will be giving Xterra Epic - Rustman a shot in May - 1 mi S, 31 mi MTB, 10 mi trail run
|Wouter M
on Wednesday, January 25, 2012 at 01:10 pm
Whiteboard questionWhere does the 2 minute come from? I also see this in mwod. But what research is the sientific foundation? I cant seem to find it on pubmed or cochrane.
on Wednesday, January 25, 2012 at 02:45 pm
RE: Mix and Match CFE S&C CFE WODSMark C-- Best to keep the CFE S&C wod & Endurance wods together as they are programmed. They are programmed to work together.
on Wednesday, January 25, 2012 at 02:47 pm
RE:Whiteboard question2 minutes on the MWOD is the minimum dose to see change.
on Wednesday, January 25, 2012 at 03:01 pm
Where to startI looked over the FAQ but I need a little more help. Can I start during any cycle? Do I do the whole week: short/long/mid cause this part has me !@$@% I see day one, two like three times so how can do two be the same for three days in a row. If it helps I only want to run or row with the cross-fit and strength.
|Jake Fisher
on Wednesday, January 25, 2012 at 03:21 pm
Daily ResultsSTENGTH: Back Squat 5x3 starting 80%
210# is 80% of my current 1RM, so I warmed up to 210# while doing MobWOD to get my hip w/ a half labrum ready...
WOD Rx - 5:35
My schedule is back on track now, so tomorrow will be SKILL WORK / REST. Looking forward to the rest as my hammies are lit-up! I'm finally sprinting in POSE -- the soreness makes this obvious ;)
|Brad Williams
on Wednesday, January 25, 2012 at 03:48 pm
1/25/12 WODIntervals on the bike this morning. 90 seconds for the intervals since that is the longest it will take me to get 1/2 a mile. No S&C today because of staff meetings after school. May do an easy spin in the AM to watch Nadal vs. Federer in the Aussie Open Semi-Finals.
on Wednesday, January 25, 2012 at 03:49 pm
Daily Results ( Corrected)Strength
5x3 @ 275
Three Rounds For Time Of:
135lb Power Snatch 7 Reps
Toes Toe Bar 9 Reps
Double Unders 50 Reps
Time: 7:16
8x200m Run
34, 34, 34, 34, 34, 34, 34, 34
|John G
on Wednesday, January 25, 2012 at 04:44 pm
Power Snatch, Power trapsOh man these power snatches really fire up my traps!
135# for BS
6:20 for wod. used 65# for power snatch and subbed 15 second treadmill push for 50m sprint.
On a side note this was the first time I squatted in my new high top chucks, It felt much better than my Vibrams.
on Wednesday, January 25, 2012 at 06:23 pm
WODI am so sore from yesterday, but managed to get through.
Bike - have no idea, need to replace the battery, again, in the meter on bike.
WOD - 10:07 75# on snatch, rx'd on T2B and subbed 50 ft of sled sprint at 135# for the 50 m sprints.
on Wednesday, January 25, 2012 at 06:32 pm
RE: Where to startGary-- You can start at the beginning of any of the Cycles. Start with the beginning of the D Cycle. Go to January in the archive and all of it is there.
As a single sport athlete you will do a short interval/long interval/tempo/tt wods per week.
The prescriptions are explained in the FAQ. Day one and day 2 are listed for each type of wod (short interval, long interval, tempo/tt wod) each week.
on Wednesday, January 25, 2012 at 06:46 pm
WOD ResultsSquats - 5x3 using 300# for all sets. Last one was tough but I pushed it out.
S&C WOD - 4:50, Rx'd at 115#. Snatches felt weak on the last round and had to break and reset. Also, my shins are starting to hurt like I am getting shin splints, which really sucks!
|Kole Trickle
on Wednesday, January 25, 2012 at 06:52 pm
S & C WOD5x3 250 lbs
Did 95 lb power snatch and ran the 50 meters on a basketball court. Also, proceeded with some dive rolls and backflips on a boxing ring to cool down
on Thursday, January 26, 2012 at 11:23 am
Finally back after injury.
275# instead of 295# squat to be on safe side.
Wod: 9:58 sub 5 Burmese for sprint
|Margaret Graham
on Thursday, January 26, 2012 at 04:40 pm
Did these thursday, I've a funky schedual9:30 AM box squat 5x3 @ 80% of 3rep working box squat
11:00 AM 8x 250m row, 4 minute rests
51.2, 52.0, 51.9, 53.2, 53.6, 54.8, 56.4, 54.4
totally lost it on the last three
7 PS, scaled to 30kg, unbroken
9 TtB 4/3/2, 5/4, 4/3/2
50m not well measured
rd 1- 2:18
rd 2 -2:31
rd 3 -3:20
toes to bar kill me.
|Margaret Graham
on Thursday, January 26, 2012 at 04:45 pm
oops bad mathrd 1 2:18
rd 2 2:29
rd 3 2:38
still bad
on Thursday, January 26, 2012 at 07:38 pm
daily resultsStr: 280#
WOD: 7:56. Had to use tread mill for run portion.
Funny story on the first round I I hit quick start on the treadmill then pushed 12 for the speed. As soon as it hit 12 it started to slow down which confused me. So when it dropped to 6 I jumped on the treadmill next to me. I looked over to the treadmill I was just on and I saw the lights say check engine. So I like to think I broke it.
|D Craig
on Friday, January 27, 2012 at 08:17 am
Strength and S&C WodStrength:
Back Squat 5x3
S&C WOD as rx'd
11:36...plenty room for improvement
on Wednesday, February 01, 2012 at 11:05 am
KD ResultsME 5X3 BS 80% 1RM - 225#, but only 3 sets because of sore thighs
S&C - 9:40. Should have went a little lighter on snatches. did 25 DUs to sub 50M sprint.
|James t
on Wednesday, February 01, 2012 at 05:18 pm
Week behind. Results5x3. 200lbs
Knees to elbows sud toes to bar
8x1/2 mile 58-63 seconds. 325 watts last two 375 watts
Thanks for all posts and advice
|Scott from the Lou
on Friday, February 17, 2012 at 07:58 am
Morning Bike8 x 1/2 mile with 3 min break.
took a minute to get these dinky bikes and timing system calibrated.
2:34 (not right)
biking really gets my goat.


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Ruth was a faithful wife, loving mother, doting grandmother and great grandmother. She was an active member of Rock Creek Church of God and later Memorial Park Church of God as a Sunday school teacher and member of the choir, along with various other positions she held. Ruth enjoyed embroidery, quilting, and singing. She and her late husband, Junior Milstead, would sing duets together in church.
She was preceded in death by her husband of 66 years, Junior Milstead; and her parents, Willie S. and Minnie Salter Banks.
She is survived by her sons, Wayne Milstead and his wife, Janie, of Hueytown, and John Milstead and his wife, Karen, of Broken Arrow, Okla.; her grandchildren, Wendy M. Kuhnel and her husband, Bruce, of Lynn Haven, Fla., and Eddie H. Milstead of Broken Arrow, Okla.; and her great-grandchildren, Alyssa, Ford and Jesslyn Kuhnel. Ruth is also survived by her sisters, Billie Watkins and her husband, Dan, Gladys Golden and her husband, J.L., and Grace Hyche; along with a host of nieces and nephews.
The family would like to thank Frank and Kathy Benson, the late Rita East, Comfort Care Healthcare nurse, Marina Dill, and Comfort Care Hospice employees, Sandy Richardson, Heather Hodges, Gail Bice, Scott Peters and Ginny Roberts for the care they provided Ruth, and Venita Jackson for being such a good friend to her. In lieu of flowers, the family requests that donations be made to Comfort Care Hospice, 331 19th Street West, Jasper, AL 35501.
Funeral services will be held at Bessemer Brown Service Funeral Home Friday, July 26, 2013, at 11 a.m. with burial in Highland Memorial Gardens. The family will receive friends Thursday, July 25, 2013 from 5 p.m. until 7 p.m. at the funeral home. Condolences may be sent to www.bessemerbrownfh.com.
Bessemer Brown Service Funeral Home,
Bessemer; 205-425-2424

subset: commoncrawl


text:
The West Virginia Mountaineers outgained the Louisville Cardinals 533 yards to 359 on Saturday, but couldn't find the end zone often enough despite a great outing by quarterback Geno Smith.
Smith accounted for 410 yards through the air, going 31-for-44 passing for three touchdowns and no interceptions. A lost fumble early in the fourth quarter in Louisville territory may have turned the game for Cardinals, however. The Mountaineers were driving to get the score back within striking distance, but the turnover would stall any momentum the team had regained.
West Virginia would score a touchdown with 9:01 left on the clock, giving fans in Morgantown hope for a comeback. The Cardinals had other ideas, however, running over seven minutes off the clock on a 13-play touchdown drive, leaving the Mountaineers just 1:50 to make up a 10-point deficit. West Virginia would score on a one-yard touchdown pass to Stedman Bailey, but couldn't recover the ensuing onside kick, sealing the game for Louisville, 38-35.
For more on the Mountaineers, be sure to check out the SB Nation blog The Smoking Musket. For more on the Cardinals, head over to Card Chronicle. Stay tuned to our Week 10 StoryStream for college football scores from around the country throughout the day.


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Baltimore Ravens
Ray Rice - #27 - RB
|5' 8"/ 212 lbs.
|New Rochelle, NY
|Years played
|2008, 2nd round, 24th pick by Ravens
Ravens hold off 49ers to win Super Bowl XLVII
Jacoby Jones returned a kickoff 108 yards for a touchdown and the Ravens beat the 49ers 34-31 to win Super Bowl XLVII.
Ravens' Saturday pool report
The Ravens held a loose, pre-Super Bowl walkthough at the Superdome surrounded by family on Saturday afternoon.
Ravens OLT McKinnie and OLG Osemele vs. 49ers' Smiths
On the left side of the Baltimore front wall, OLT Bryant McKinnie and OLG Kelechi Osemele draw the assignment of the Niners' sensational Smith tandem.
Bold acts: Decision to fire Cameron most impactful
John Harbaugh's decision to fire Cam Cameron was more impactful than the 49ers' bold move to stick with QB Colin Kaepernick, writes Hub Arkush.
Williams, Wilhoite make tiny Washburn proud
Ravens CB Cary Williams and 49ers special-teams ace Michael Wilhoite, teammates at Division-II Washburn, face off in Super Bowl XLVII.
Friday injury report for Super Bowl XLVII
Here is a look at the injury designations for the 49ers' and Ravens' players heading into Super Bowl XLVII.
Ravens' Friday pool report
Ray Lewis walked off the practice field for the last time Friday as the Ravens concluded full-scale workouts at the New Orleans Saints' practice facility.
Lewis overload has shrouded Super Bowl XLVII
With so much worth celebrating at Super Bowl XLVII, it's a shame Ray Lewis has dominated the headlines, writes PFW publisher Hub Arkush.
Harbaugh brothers could envision working together
At their joint news conference Friday, Jim and John Harbaugh said they would welcome the opportunity to work together in the future.
Ravens' Smith gets stronger following tragedy
Few people would be equipped to handle the loss of their brother like Ravens WR Torrey Smith, who has stayed strong through it all.
Super Bowl matchup: 49ers RBs vs. Ravens front seven
When San Francisco's Frank Gore and LaMichael James square off against the Baltimore front seven in Super Bowl XLVII, it will be strength vs. strength.
Thursday practice report for Super Bowl XLVII
Here is Thusrday's practice report for the Ravens and 49ers for Super Bowl XLVII.
Ravens' Thursday pool report
The Ravens moved their practice to the Saints' facility on Thursday, a potentially awkward situation, but John Harbaugh called it a "very normal" practice.
Bisciotti's second Super Bowl far different than first
Ravens owner Steve Bisciotti met with reporters just days before his team attempts to win its second Lombardi Trophy.
Jim Harbaugh: Much more than meets the eye
Jim Harbaugh has a reputation for being extremely intense. But below the surface is a warm soul and impassioned family man.
Rice finished with just five yards on three carries as the Ravens' rested players against the Bengals on Sunday.||||||| Rice finished with 1,143 rushing yards and nine touchdowns on the season.
Rice ran for 107 yards and caught six passes for 51 yards and a touchdown as the Ravens defeated the New York Giants 33-14 Sunday to end a three-game losing streak to secure their second straight division crown.||||||| There was talk that Rice was not getting the ball enough but he did on this day.
Rice ran for a season-high 121 yards and a touchdown during Sunday's 31-28 overtime loss at Washington.||||||| It was a big day for Rice, who hadn't reached 100 yards rushing in his previous seven games. He gets the Denver Broncos next in Week 15.
While Baltimore prevailed 13-10 on Sunday night against rival Pittsburgh, Rice's rushing woes continued as he gained only 40 yards on 20 carries.||||||| Rice has averaged 55.6 yards over the last five games but did tie a season high with 53 receiving yards against the Steelres. While his 40 receptions for 337 yards have helped owners, the fifth-year running back is on pace for 1,115 yards after gaining a career-high 1,364 in 2011.
Rice carried the ball 13 times for 35 yards and a touchdown on Sunday. He also made four catches for 33 yards against the Raiders.||||||| It was the second game of the Ravens' last three in which they didn't lean heavily on Rice in the running game. Rice only received nine carries two games ago against Houston.


text:
Whether you're Amazon or the corner doughnut shop, it can be a long, lonely road without a website or up-to-date computer these days. But for non-profits, finding the funds for these devices and tools can be tough. Thankfully, though, InterConnection has an answer. The Seattle-born non-profit refurbishes monitors, laptops and desktop PCs, selling them to non-profits… Read More
Refurbished Kindle now $99: Sign of new Kindles soon?
Hey, the Kindle has finally dropped to the magic price of $99.99 … if you don't mind getting a refurbished model. Gadget bloggers and deal hounds are pointing to Amazon's price reduction on the refurbished, WiFi-only version of the Kindle 3 as evidence that the company is clearing the way for the rumored next-generation Kindles…. Read More


text:
Explore South East Asia!
Hong Kong, Thailand and Cambodia
Visit Hong Kong and be amazed by the diverse contrasts and close proximity of stunning cityscapes and soaring mountains. Bangkok, Thailand`s capital city, a modern, exciting, and sophisticated city. Krabi, top tourist destination with plentiful natural attractions including, white sandy beaches, crystal clear water, extensive coral reefs, numerous caves and waterfalls, and over 130 islands. Phnom Penh, charismatic capital of Cambodia; and Siem Reap with its own right thanks to a gorgeous riverside location and a cultural renaissance.
Discover Seoul, an exciting city to explore with grand temples, extravagant palaces and historical gateways. Then fly to Jeju Island, the `Pearl of Korea`, and one of the top honeymoon destinations in the world; and to complete your journey, visit Shanghai `Paris of the Orient` and one of Asia`s most progressive cities.
Combine Seoul, one of the largest cities in the world and the national capital of South Korea; and Shanghai, China`s biggest and most prosperous city where its modernity is evidenced by the ambitious skyline in the Pudong Economic Zone and the gorgeous night scenes of the Huangpu River, when its immense towers dance in unison.
These exotic destinations attracts millions of tourists from all over the world and never fails to mesmerize them. Enjoy Thailand, Cambodia, Vietnam, Singapore and Hong Kong; and discover some of the most beautiful scenery in the region. Grand palaces, inspiring temples, dynamic shows, exotic nightlife, delicious cuisines...or ride an elephant into the jungle near Chiang Mai, everything about this journey is special and possibilities are endless in this magical tour.


text:
As of Saturday, March 3, 2012
© Copyright 2014 Albany Herald
NASHVILLE, Tenn. — Ashley Bruner scored 12 points as No. 25 South Carolina beat No. 16 Georgia 59-55 on Friday night in the Southeastern Conference quarterfinals.
The sixth-seeded Gamecocks (23-8), who grabbed the only upset of the tournament's first two rounds, will face 13th-ranked and second-seeded Tennessee on Saturday. South Carolina beat the Lady Volunteers in the regular-season meeting of the teams.
Jasmine James hit a pair of free throws for the Lady Bulldogs with 1:03 left to cut South Carolina's lead to 57-55, but Georgia would turn the ball over once and miss two shots to close out the game.
The Lady Bulldogs, who had a 38-33 rebounding advantage and shot 41.5 percent, held the Gamecocks to 36.8 percent shooting. South Carolina went 6-for-6 at the free-throw line in the final 3:10.
Jasmine Hassell scored 16 points to lead third-seeded Georgia (22-8), and James had 10 points and 10 rebounds.
More like this story
- Lady Bulldogs shock No. 1 Stanford, advance to Elite 8 ( March 31, 2013 )
- No. 20 Georgia women's hoops team has 7-game win streak snapped by S.C., suffers 1st SEC loss ( January 27, 2011 )
- LATE SATURDAY: Georgia women take down Tulane, advance in NCAA tourney ( March 21, 2010 )
- COLLEGE HOOPS ROUNDUP: Bulldogs fight back from 17 down, lose to 'Bama on half-court heave ( March 9, 2013 )
- South Carolina upsets UGA ( February 7, 2010 )


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What are you most excited about doing at the Harry Potter park?
|Eating the food
2168 (6%)
|Riding the Hogwarts Journey ride
11637 (34%)
|Riding the Dueling Dragons
1764 (5%)
6197 (18%)
|Drinking butterbeer
11649 (34%)
|33415 votes in total
7074 Comments
ButterBeer is gonna be sweet. but the entire park wil be amazing
All of it would be awesomeee!
everything is gonna bee amazinn :)
Butterbeer, baby!
Aloha! ;)
At least they are not doing a cheesy imitation fake broadway type review of the series. ;)
I do want to experience al of it. ;)
HarriettPotter, how have you been? We've missed you. ;)
There definitely should have been an "All of the Above" option; that would be my choice….but in its absence, I went with the Forbidden Journey ride. I can't wait to experience Hogwarts! :D
Hi Deanie!
Jo sez the Butterbeer is GOOD!!!
Journey ride!!!!!
Actually, all of the above. flurk
Hello Everyone,
I wanted all the above too so voted for the hogwarts Journey ride.
Hometime in about 45 & I don't want to be late. ;)
I want to get home before the thunder starts. ;)
Bbt. ;)
I want to go soon! it was a hard choice but i am excited for everything!
Ummm… You missed "All of the above…"
WOW it changed!!! A Happy Tuesday to ALL!!! I feel like this is Monday Morning instead of Tuesday Morning!!!! lol
Aloha! ;)
Just running through. I need to go handle the reception desk in a few minutes. Blechh! ;)
Bbl. ;)
Afternoon doldrums lurk. ;)
there should be a poll option that says: "EVERYTHING!" because that is the one i would chose!!! :)
Good Morning Everybody Happy Wednesday to ALL!!!! I would like to pick two of them Drinking ButterBeer, and HP history tour!!! lol I am wishing everybody to have a WONDERFUL DAY!!! lol
Aloha! ;)
Wow! 4 days and we're still on the first page. ;)
BUTTERBEER!!!! it's gonna be totally awesome!
Hi Deanie! I know…I was trying to wait until we were at least onto the second page before going back to our usual non-poll discussions, but it seems no one is all that interested in commenting on the poll anyway, so here I am.
I'm surprised that more of our regulars haven't at least popped in since you let us know there was a new poll.
I don't know what it is about the Butterbeer but for me, that is the thing I'm most looking forward to!
I picked shopping, but I'm really exited about everything!!!!
I'm going there next year.
I think we should be able to number them actually. first I want to go on the Hogwarts journey ride; 2. ride the Dueling Dragons; 3. go shopping ( I may have to do that in halves or days); 4. drink a Butterbeer while I examine more closely the things I bought (then go back to my onsite hotel rm , kick off my shoes at the relief of my aching feet and flop across the bed, contemplating the day as I doze knowing I'll still be in HP land when I awaken ); 5. buy something to eat (all the while thinking about the things I bought and taking in the people, the noise, the HP surroundings, then I'd go back shopping again or just walk around the park area. I don't think I'd want to visit any of the other parks. I just want to live the HP experience. And that is why it will probably take me about 3 to 4 years to go. I want to do it right. I want to stay for at least 5 days and have enough to buy souvenirs.
After lunch lurk! ;)
Hometime. ;)
If I had my choice of 3 I would pick drinking butterbeer (at the Three Broomsticks), going shopping (at Honeydukes), and eating food. But I DEFINITELY want to drink butterbeer.
Aloha! ;)
Another day here in cubicle land! I hope it goes fast. I really don't want to be here! ;)
Good Morning Everybody!!! A Happy Thursday to ALL!!! WOW we are going to have a high of 91 degrees here today, Of course later on this evening we are going to have a nice Thunderstorm!!! lol I am wishing everybody to have a TERRIFIC DAY!!!!


text:
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Do Good With Botox
June 3, 2010 at 9:36 am , by Tara Bench
We all know a simple act of kindness can go a long way—so what if I told you $25 would be donated to charity on your behalf, just by filling out a no-strings-attached profile online? It's really that easy! That was just the thought behind Allegan's BOTOX® Cosmetic My Expressions of Kindness campaign.
Share your act of kindness (by filling out that simple profile) and $25 automatically goes towards the $250,000 total that will help support the causes of three outstanding organizations. Tweet or Facebook the campaign (the site tells you how) and an additional $5 is donated, for a total of $30.
I happen to be a fan of Botox treatments (I get just a little above my eyebrows to prevent the pesky vertical lines that look like an "11"). I realize that admitting I use Botox will not garner the attention Cindy Crawford did when she was so forthcoming—but like her,
Categories: Beauty, Do Good, Health, Ladies' Lounge | Tags: 11's, Botox, charity, Cindy Crawford, frown lines, Kindness, My Expressions Of Kindness | 2 Comments


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MSF frequently publishes updates, press releases, and other forms of communication about its work in roughly 70 countries around the world. See the list below for the most recent updates or search by location, topic, or year.
- Vaccination Campaign Remove Vaccination Campaign filter (-)
- Central African Republic Remove Central African Republic filter (-)
Field news
October 07, 2013
MSF teams in the Gadzi area of CAR have been vaccinated children for measles and polio while also providing other crucial medical services for people displaced by violence.More >


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A Double Musical Treat (From Droitwich Advertiser)
Get involved! Send your photos, video, news & views by texting BA NEWS to 80360 or e-mail us
A Double Musical Treat
3:31pm Thursday 26th June 2014 in News
There will be a treat in store for music lovers at Great Witley Church on July 5 and July 6, with two performances to savour.
First up, on July 5, at 7.30pm, will be the Wyre Forest Young Voices, with a programme that will take in classical standards and move onto songs from the shows.
The following evening, July 6, will see a recital from Corinne Frost, on the cello, and Janine Smith, on the piano, with a programme of Russian music.
This will include Pezzo Capriccioso and Andante Cantabile by Tchaikovsky and Sonata in G minor by Rachmaninov.
Further details on 01684 561623, or visit www.greatwitleymusic.com
Comments are closed on this article.


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Find out what you missed the past week. Countries highlighted in this review include the USA, UK, Argentina, Mexico, Nicaragua, Japan, Ukraine, France, Namibia, Poland, and Russia.
Scott Quigg and Yoandris Salinas didn't put on a big show, but though Quigg appeared to pull away down the stretch of the fight, he had to settle for a majority draw in London.
2012 super heavyweight Olympic gold medalist Anthony Joshua makes his pro debut today in London, with a vacant world title fight between Scott Quigg and Yoandras Salinas also on the bill.
Scott Quigg will get his first crack at a world title on September 28, when he faces Yoandras Salinas for the vacant WBA "regular" super bantamweight title on the Haye-Fury bill.
Nonito Donaire and Pongsaklek Wonjongkam were the weekend's big winners in boxing. Bad Left Hook has more.
Bad Left Hook takes an in-depth look at the Cuban boxers who have defected and gone professional since 2007.
Oliver McCall eked out a win over fellow heavyweight veteran Fres Oquendo in Hollywood, Fla. Bad Left Hook has full results from the show.
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EL PASO — Texas is still deep in a drought. That will be little relief this summer, as already-strapped ranchers are starting to pay more for hay.
Sleek race horses have worked up a big appetite running at nearby Sunland Park Racetrack across the border in New Mexico. But there's a bigger price tag for feeding the horses these days.
"It's going up. Yeah, todo el tiempo," a stall worker said.
He said the price of hay is higher because of a lingering drought in the Southwest.
Even though it's spring, some hay growers in West Texas have already sold their supply as ranchers brace for another dry summer.
"Basically everything is gone. That's why we're buying from Arizona, and it's good quality hay," said Daniel Castaneda, who sells hay near the racetrack.
"Our average client has at least 30 horses, so we have to buy it by the ton," he added.
Castaneda brings it to Texas by the truckload.
Of course, these are pampered race horses, and they get the best of everything. But what about ordinary horses?
Last year when the price of hay spiked, some owners abandoned their animals. Others may have to sell, and that includes race horses.
Castaneda is the proud owner of a retired race horse. His name is Special Night Retired. Castaneda tries to find good homes for others.
But there's growing concern that more horses will be sold at auction if the price of hay continues to climb.
E-mail firstname.lastname@example.com


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Calendar of Events
36 events sorted by event date, ascending (click the headers to sort)
|BIW September Meeting--New Venture Capital Scenarios: How Sharks and Kids Swim Together for Success
|Los Angeles, CA, USA
|Sep 09, 2014
|Organizer: Beauty Industry West (BIW)
Venue: Crowne Plaza Hotel LAX
Description: A new era of unique funding sources for beauty and other ventures has emerged. Crowd funding, which topped $5.1 billion in revenue raised worldwide in 2013 from sites such as Indiegogo.com, CrowedFunder.com and MicroVentures.com, has grown enormously. And media venues such as Shark Tank on ABC are also launching or helping successful businesses grow by joining those with money to the inventors and idea-people. Both models are fueled by three key factors: the project creator, an entrepreneur who proposes the idea, product, service or project; the funding source, either an individual or group who commit to fund and support the idea; and, in some cases a moderator, an organization or group that bonds the parties together to monitor or carry out the proposal and report on progress. Megan Gage, BIW's September 2014 speaker, was able to fund her growing business at a critical time through the vehicle of Shark Tank, when venture capitalist Mark Cuban decided to invest.
|Creative Beauty Paris
|Conference, Tradeshow
|Paris, France
|Sep 09-11, 2014
|Venue: Porte de Versaille
|Beyond Beauty Paris
|Conference, Tradeshow
|Paris, France
|Sep 09-11, 2014
|Venue: Porte de Versailles
|Cosmeeting Paris 2014
|Conference, Tradeshow
|Paris, France
|Sep 09-11, 2014
|Venue: Porte de Versailles
|in-cosmetics Brasil 2014
|Conference, Tradeshow
|São Paulo, Brazil
|Sep 09-10, 2014
|Venue: World Trade Center, Golden Hall, C5 Level
Description: A South American event focused exclusively on personal care and beauty ingredients, bringing local formulators, R&D and product development professionals face-to-face with international and Brazilian raw materials suppliers.
|Sustainable Cosmetics Summit Latin America
|Conference, Tradeshow
|São Paulo, Brazil
|Sep 10-12, 2014
|Organizer: Organic Monitor
Venue: Hotel Novotel São Paolo Jaraguá Conventions
|Contact Person: Tina Gill
Tel: (44) 20 8567 0788
|Sustainability in the Cosmetics Supply Chain
|Lymm, Cheshire, UK
|Sep 11, 2014
|Organizer: BACS/CTPA
Description: This meeting will examine the impact and importance of sustainability, across the entire cosmetic supply chain, from raw material to consumer perception, to uncover why sustainability is seen as such an important factor in the beauty industry and influence on regulations and in industry initiatives. Also, discussions will uncover some raw material developments driven by increasing sustainability, how product developers can be sustainable and how the consumer perceives "sustainability."
|Contact Person: Jackie Hall
Tel: +44 1423 700249
|Leadership Strategies: A Master Class
|New York, NY, USA
|Sep 11, 2014
|Organizer: CEW (Cosmetic Executive Women)
Venue: The Union League Club
Description: An opportunity to hear an exclusive conversation with leading beauty executives Gina Boswell (from Unilever) and Claudia Poccia (from Gurwich). Get behind-the-scenes insights into the leadership strategies and skills needed to rise to the top in the beauty industry.
|Tel: 1-646-929-8037
|Applied Hair Science Conference
|Princeton, NJ USA
|Sep 18-19, 2014
|Organizer: TRI/Princeton
Venue: TRI/Princeton
Description: Bringing together the people creating the hair care products of today with innovators sharing insights of the technologies and methods of tomorrow.
|Tel: 1-609-430-4820
|Beauty Beyond ASEAN
|Conference, Tradeshow
|Bangkok, Thailand
|Sep 18-20, 2014
|Organizer: Informa Exhibitions
Venue: Impact Exhibition & Convention Centre
Description: Envisioned to be a leading ASEAN professional beauty industry platform, Beyond Beauty ASEAN 2014 aims to inspire its development creating exciting platform for buyers and trade professionals around the region to network with local and international suppliers, partnerships and conduct businesses. Exhibitors and attendees will receive up-to-date information on industry trends, reaching out to potential buyers from around the world, connecting with international, local and regional dealers and distributors, meeting and increasing business networks, creating brand awareness exercises, maintaining existing business relationship as well as connecting with all the key industry players in Thailand and from overseas.
|Cosmopack NY Symposium
|Conference, Tradeshow
|New York, NY, USA
|Sep 22-23, 2014
|Organizer: BolognaFiere, Cosmetica Italia and Polo della Cosmesi
Venue: Trump Soho Hotel
Description: An event looking to provide Italian-made packaging tools and solutions to international companies and those focused on the North American market. It will include networking and training opportunities.
|MakeUp in New York
|Conference, Tradeshow
|New York, NY, USA
|Sep 23-24, 2014
|Organizer: Beauteam
Venue: The Center548
|Naturally Kiawah Symposium
|Kiawah Island, SC, USA
|Sep 24-26, 2014
|Organizer: Carolina chapter of the Society of Cosmetic Chemists (Carolina SCC)
Venue: Kiawah Island Golf Resort
|Contact Person: Michelle Linscott, Michael Licciardello
firstname.lastname@example.com; email@example.com
|innoCos Digital Summit
|New York
|Sep 30 - Oct 01, 2014
|Organizer: KGS B.V.
Description: innoCos Digital Summit 2014 is dedicated to bringing together key movers and shakers in the fast-moving business of beauty, including beauty brands, digital agencies, content creators, retailers and e-commerce disrupters. This meeting of minds is a must for those responsible for the digital success of their brand and those who help them get there.
|Contact Person: Irina Kremin
Tel: 718 285 7046
|Beauty Biz Roundtable 11 (BBR11)
|Santa Monica, CA, USA
|Oct 01, 2014
|Organizer: Mazur Group
|Tel: 424-280-4390
|HPCI Brazil 2014
|Conference, Tradeshow
|São Paulo
|Oct 01-02, 2014
|Organizer: SOFW
Venue: Palacio de las Convenciones
Description: Home and Personal Care Ingredients Congress Exhibition and Conference Brazil
|Contact Person: Siegfried Fischer
|The Pigment & Colour Science Forum 2014
|Conference, Tradeshow
|Montreal, Canada
|Oct 07-09, 2014
|Description: Bringing together more than 25 years of experience working with the industrial pigments and colorants sectors and the titanium dioxide supply chain, Smithers Rapra is proud to announce the programs for the 2014 editions of the co-located Pigment and Color Science Forum and TiO2 World Summit. Join more than 300 of your industry colleagues, October 7-9 in Montreal!
|NYSCC Event: Sun Exposure: Implications and Protection of Skin
|Edison, NJ, USA
|Oct 15, 2014
|Organizer: New York Society of Cosmetic Chemists (NYSCC)
Venue: The Pines Manor
|2014 CEW Achiever Awards Luncheon
|New York, NY, USA
|Oct 17, 2014
|Organizer: CEW (Cosmetic Executive Women)
Venue: Waldorf=Astoria
Description: Honoring today's achievers. Supporting tomorrow's leaders. Celebrating achievement. Connecting with friends and colleagues. But most important, the time you spend at the CEW Achiever Awards funds a year's worth of networking, industry intelligence and professional development programs for beauty's future achievers.
|Tel: 646-929-8037
|Cosmetic Industry: Looking to the Future
|Conference, Tradeshow
|Moscow, Russia
|Oct 20-23, 2014
|Organizer: Perfumery & Cosmetics Association of Russia and the National Society of Cosmetic Chemists of Russia
Venue: Crocus Expo
Description: An exhibition and scientific program that includes a young scientist competition and a best technologist competition. Additionally, a special program on October 23 includes a focus on neuromarketing.
|Contact Person: Secretariat
Tel: 007-49-5980-8241
|Cosme Tokyo
|Conference, Tradeshow
|Tokyo, Japan
|Oct 20-22, 2014
|Organizer: Reed Exhibitions Japan Ltd.
Venue: Tokyo Big Sight
|Claim Substantiation
|Reading, UK
|Oct 21-22, 2014
|Organizer: Statistics for Industry
Description: A practical and interactive course on how to design and analyze trials to support product claims.
|Contact Person: Michelle Hughes
Tel: 0044-1423-865955
|interCHARM 21st International perfumery and cosmetics exhibition
|Moscow, Russia
|Oct 22-25, 2014
|Organizer: InterCHARM
Description: 21st International perfumery and cosmetics exhibition
|Fragrance: Resurgence in Quality & Creativity
|New York, NY, USA
|Oct 23, 2014
|Organizer: CEW (Cosmetic Executive Women)
Venue: Harmonie Club
Description: After a decade in which marketing took precedence in the fragrance category, fragrance experts will discuss the resurgence in olfactive creativity and explore the shifting dynamics between the prestige and mainstream fragrance landscape.
|Tel: 1-646-929-8037
|Luxe Pack Monaco 2014
|Conference, Tradeshow
|Oct 27-29, 2014
|Venue: Grimaldi Forum
Description: Luxe Pack Monaco gathers together the world's leading providers of packaging and materials serving cosmetics, perfumes, wine & spirits, watches, fashion and more. The event includes new suppliers, new techniques, new trend and new business contacts in an exclusive atmosphere.
|28th IFSCC Congress
|Oct 27-30, 2014
|Organizer: Société Française de Cosmétologie
|China International Cosmetics Convention 2014
|Shenzhen, China
|Oct 30-31, 2014
|Organizer: China Center for Food and Drug International Exchange
Description: Featuring more than 800 attendees and over 40 presentations covering every sub-field of cosmetics, CICC strives to provide one of the most dynamic and comprehensive opportunities for government officials, cosmetics brand owners, raw materials and excipients suppliers, equipment and service providers and experts from associations/institutes to meet with fellow professionals and keep abreast of current developments in the field.
|in-cosmetics Asia 2014
|Conference, Tradeshow
|Bangkok, Thailand
|Nov 04-06, 2014
|Organizer: Reed Exhibitions
Venue: BITEC Halls 101-103
Description: in-cosmetics Asia 2014 will once again bring together a host of suppliers and industry professionals keen to exchange ideas, hear the latest scientific advances and regulatory issues affecting the sector and ultimately, do business.
|Contact Person: Sarah Gibson
Tel: 6-012-912-1312
|Bangkok, Thailand
|Nov 04-06, 2014
|Organizer: Reed Tradex Co., Ltd.
Description: ASEAN's exhibition on cosmetics manufacturing and packaging machinery, technologies, and OEM and ODM services.
|Contact Person: Ms. Kornsawan Naruenartsenie
Tel: +66 2686 7299
|SCS Formulate
|Conference, Tradeshow
|Coventry, UK
|Nov 11-12, 2014
|Organizer: Step Exhibitions Ltd/Society of Cosmetic Scientists
Venue: Ricoh Arena
Description: Exhibition, seminars, presentations and formulation masterclasses.
|Contact Person: Ben Kyte
Tel: +44 189251 8877
|Cosmoprof Asia 2014
|Conference, Tradeshow
|Hong Kong, China
|Nov 12-14, 2014
|Organizer: SoGeCos s.p.a.
Venue: Hong Kong Convention and Exhibition Centre
|CEW(UK) 2014 Achiever Awards
|London, UK
|Nov 20, 2014
|Organizer: CEW(UK)
Venue: Jumeirah Carlton Tower
Description: The event will honor Debbie Ansell, U.K. head of beauty, World Duty Free Group; Céline Gilg, general manager, U.K. and Ireland, Tom Ford Beauty; Lisa Smosarski, editor, Stylist magazine; and Charlotte Tilbury, founder and creative director, Charlotte Tilbury Beauty.
|2014 Sustainable Beauty Awards
|Paris, France
|Nov 24, 2014
|Organizer: Organic Monitor
Venue: Paris Marriott Champs-Elysées
Description: The aim of the Sustainable Beauty Awards is to give recognition to beauty, cosmetic and related firms who are pushing the boundaries of sustainability in the beauty industry.
|MakeUp in Sao Paulo
|Conference, Tradeshow
|Sao Paulo, Brazil
|Dec 03-04, 2014
|Organizer: Beauteam
Venue: Renaissance Hotel
|Society of Cosmetic Chemists Annual Meeting
|Conference, Tradeshow
|New York, New York
|Dec 11-12, 2014
|Venue: Hilton
|Beauty India 2014
|Conference, Tradeshow
|Mumbai, India
|Dec 11-13, 2014
|Organizer: UBM India Pvt Ltd.
Venue: Bombay Exhibition Centre
Description: Beauty India provides opportunities to network with businesses and showcase products in the fashion, luxury and lifestyle conscious Indian cosmetics market.
|Contact Person: Pooja Patil
Tel: +91-22-61727418


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Fruit Biscuits (Set of Any 2 Pkgs.)
Fruit Fillings Give These Crispy Raisin Biscuits a Distinct Flavor
Fruit Biscuits (Set of Any 2 Pkgs.)
Fruit Fillings Give These Crispy Raisin Biscuits a Distinct Flavor
Crisp in texture, each of these semisweet raisin biscuits has a hefty helping of plump raisins baked right in. Added to that fruity tartness is your choice of apple or berry, which is a combination of raspberries, blackberries, and red currants. Each biscuit measures about 9"x1"x3¾" and is perforated so you can divide it into 5 easy-to-eat sections. Fruit biscuits are the perfect complement to tea, coffee, or ice-cold milk. Each 7.6 oz. package contains 5 individually wrapped packages with 3 biscuits in each. Set of 2 packages: choose 2 of the same flavor or 1 of each.
- Biscuits are crispy and fruity
- Both flavors also contain plump raisins
- Mix and match with apple or berry flavors
- Each package is made up of 5 individually wrapped packages of 3 biscuits each
Crispy, semisweet Fruit Biscuits are a tasty treat any time of day.
Fruit Biscuits (Set of Any 2 Pkgs.)
Warning: Potential allergen, product contains gluten, milk solids, sulphites, egg and wheat. Produced in a factory that also handles nuts, peanuts, soy and sesame
This is not a Kosher food.
Apple Raisin:
Wheat Flour, 37% Fruit Filling, [ 21% Raisins, 8% Apple Filling , (Glucose
Fructose syrup, sugar, 1.5% apple, stabilizers (pectin E422), wheat
bran, dextrose, oat meal flour, flavouring, acidulant (citric acid), cinnamon,
acidity regulator (E333,E331), 7% currants rice flour], sugar, vegetable oil
and fat, glucose syrup, skimmed milk powder, salt, milk solids, invert
sugar syrup, weipoeder, raising agents (sodium bicarbonate, disodium
pyrophosphate ammonium bicarbonate), egg flavoring, cinnamon, flour
improving agent (sodium metabisulphite E223), acidulant (citric acid),
herbal extract (rosemary), colour(beta-carotene E160a).
Wheat flour, 37% Fruit filling: 21% Raisins, 8% Forest fruit filling
(glucose-fructose syrup, sugar, 1.5% forest fruit [raspberry,
blackberry, red currants], Stablilizers [pectin, E422],
Wheat bran, Dextrose, Oat meal, Acidulant [citric acid],
Flavoring, acidity regulator [E333, E331], 7% Currants, Rice flour),
Sugar, Vegetable oil and fat (palm, coconut, canola, palm kernel),
Glucose syrup, Skimmed milk powder, Salt, Invert sugar syrup,
weipoeder, Raising agents (sodium bicarbonate, disodium pyrophosphate,
ammonium bicarbonate), egg, Flavoring, Flour improving agent
(sodium metabisulphite E223), acidulant (citric acid), herbal extract
(rosemary), color (beta carotene, E160a).
Shelf Life: 6 Months
|Nutritional Item
|% of Daily
|FDA exempt.
Manufactured In: Holland
Material - Country Of Origin: Holland


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Wednesday, June 11 2014
List This! A Beginner's Guide to Blue Note Records
Blue Note, one of the foremost jazz record labels, is celebrating its 75th anniversary with a vinyl initiative, releasing highlights from its massive catalog over the course of two years. Here are some picks to get you started.
Tuesday, May 13 2014
There's a lot going on with III, which makes it ultimately worthy of your time.
Friday, April 18 2014
The Souljazz Orchestra: Inner Fire
Eclectic, showing an appealing musical restlessness, Inner Fire is both enjoyable and exceptional.
Friday, January 31 2014
How Can a Listener Ignore the Influence of the Market on the Beautiful Art of Jazz?
Some will tar a record with being "commercial" due to preset notions of what one might think an artist should be doing, rather than listening for what he actually is doing.
Monday, January 13 2014
Dizzy Gillespie: Dizzy's Big 4
One of Dizzy's wonderful mid-career dates for Pablo gets a reissue.
Wednesday, October 2 2013
Travels in Sound: The Globetrotting Music of Don Cherry
The jazz world found its most intrepid explorer in Don Cherry, an adventurous sonic provocateur whose worldly exploits re-drew lines all over the musical map.
Monday, September 16 2013
Kenny Garrett: Pushing the World Away
The gutsy, exuberant alto player emerges again with a heady mix of world sounds.
Wednesday, September 11 2013
S.O.S. (John Surman, Mike Osborne, Alan Skidmore): Looking for the Next One
They just don't make albums like this one anymore, retrospective or otherwise. Procure it before it's gone.
Wednesday, August 28 2013
Derrick Hodge: Live Today
Jazz/hip-hop fusion that creates a hypnotic, minimal groove, with some thrilling variety.
Tuesday, August 27 2013
"I'm Not an Old Moldy Fig, I'm Down with Everything": An Interview with Preservation Hall Jazz Band
The Preservation Hall Jazz Band is a musical institution. On their new album, That's It!, original compositions come into play, and with the likes of Jim James, no less. Tubist and double bassist Ben Jaffe tells PopMatters all about it.


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Two Great Prizes
- Family Getaway for Four
- Luxury Getaway for Two
Family Getaway for FourUltimate Family Vacation to Virginia Beach and Greater Williamsburg
The winner and his or her family (up to four guests total) can enjoy a five night/six day adventure to Virginia Beach and Williamsburg. You'll stay at the Hampton Inn Virginia Beach Oceanfront North hotel located on the Virginia Beach Boardwalk and the Historic Powhatan Resort in Williamsburg. Included is admission to enjoy Busch Gardens and Water Country USA, the Virginia Aquarium & Marine Science Center, and the attractions of America's Historic Triangle: Jamestown Settlement, Yorktown Victory Center and Colonial Williamsburg. Swingin' tree-top adventures await at GoApe! and the new Adventure Park at the Virginia Aquarium. Your beach fun is enhanced with an ocean dolphin kayaking tour and surf lessons, and to top it all off, you'll receive a dozen delicious made-to-order donuts from Duck Donuts and a half dozen cupcakes from Williamsburg's cupcake shop, Extraordinary Cupcakes!
Luxury Getaway for TwoLuxury Getaway for two to Virginia Beach and Greater Williamsburg
In this luxurious vacation getaway, the winner and a guest will enjoy five nights and six days in Virginia Beach and Williamsburg with two nights at Sheraton Virginia Beach Oceanfront hotel on the Virginia Beach Boardwalk and three nights at the luxurious Kingsmill Resort in Williamsburg. As part of your getaway, you'll enjoy passes to Colonial Williamsburg with a horse-drawn carriage tour, massages from Founders Inn Flowering Almond Spa, salt therapy sessions at Williamsburg Salt Spa, horseback riding on the beach or swimming on horseback to North Bay, an extensive reserve tour and wine tasting at the Williamsburg Winery with dinner at Café Provençal, and either charter fishing or a round of golf at The Signature at West Neck. You'll experience outdoor excitement with jet ski and bike rentals, as well as a package for two to the Eco Discovery Park with a Sunset Cruise on the James River.Official Rules and Prize Details. Sweepstakes ends June 13, 2014


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Gov. Dannel P. Malloy told the Associated Press that widespread damage to private and public property from Hurricane Sandy costs Connecticut $360 million dollars. The total cost of the damage keeps rising, he said.
Some estimates put the total cost of the damage from the Oct. 29 storm in the United States at $50 billion. Connecticut fared better than New Jersey and New York, but high winds, toppled wires and flooding still plagued the state. At one point Connecticut had 620,000 outages.
"We didn't experience a catastrophic long-term hit to our economy," Malloy told the Associated Press. "I think the storm for us was a series of personal tragedies playing out in families, but its overall impact on the economy is, I think, manageable."
The ratings company Moody's had a similar prognosis for the municipalities hit by the storm. According to a report released by the company, there could be some short-term budgetary problems but the federal government is expected to pick up the tab for most of the damage.


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- Home
- Members
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- Reference
- Articles
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- For Teachers
- eBooks
During my career, I spent most of the time in telecommunication and software development field, and did a lot of onsite support jobs such as implementation, maintenance, health check and troubleshooting. I'm familiar with Avaya products such as AIC, GMH, SES, AES, CM and so on. Moreover, I have proficient English language skills, and Chinese and Japanese as well. I expect myself to be an expert in telecommunication field in the future.


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SAN DIEGO — A close family friend suspected of abducting a 16-year old girl after killing her mother and younger brother fired at least one shot at FBI rescuers before agents killed him deep in the Idaho wilderness, authorities said Monday.
Hannah Anderson didn't know her mother and brother were dead until she was rescued, San Diego County Sheriff Bill Gore said Monday.
"It was clear from the information that we received that she was under extreme duress," Gore told KSWB-TV, the Fox affiliate in San Diego. "She was taken out of the county, out of the state, clearly against her will."
California Teen Rescued In Idaho
James Lee DiMaggio, 40, fired at least one shot from "a shoulder weapon" Saturday during the rescue, Gore said. "The first rule is to try to rescue the hostage here and hopefully take the subject alive. That did not happen in this case."
Hannah's father, Brett Anderson, reunited with his daughter Sunday at an undisclosed hospital in Boise, where she was flown hours after her rescue from a camp near an alpine lake. Hannah also rejoined her gray cat, which she had with her in the wilderness.
Hannah's father was scheduled to speak Monday at a news conference in San Diego with Gore and the head of the FBI's San Diego office. Jan Caldwell, a spokeswoman for the San Diego County Sheriff's Department, declined to answer questions about the rescue or investigation.
The massive search spanning much of the Western United States and parts of Canada and Mexico probably would have taken longer if not for a sharp-eyed retired sheriff and three other horseback riders in the rugged backcountry hadn't seen the pair Wednesday.
Mark John, who retired as a Gem County sheriff in 1996, shared his suspicions with the Idaho State Police after encountering DiMaggio and the girl on the trail. That enabled investigators to focus efforts on a specific portion of the Frank Church-River of No Return Wilderness, a 3,600-square-mile roadless preserve in the heart of Idaho.


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About the Author
Mike Wilkening
Senior editor
Recent posts by Mike Wilkening
Related Stories
Thank goodness for Over-Unders; without them, I would have been in real trouble the past two weeks. In that span, I was 5-0 on totals — and 0-for-3 on sides.
As much as I'd like to go back to the Over-Under well in Week 12, I believe the value is with sides, not totals. And so, it's back to hoping to grind out some wins vs. the spread.
My Week 12 picks:
Houston (-3) at Detroit
The Lions are quite capable of snapping their nine-season Thanksgiving Day losing streak on Thursday. A strong effort could give Houston, which struggled vs. Jacksonville on Sunday, some major problems.
But I have a bad feeling about Detroit.
Less than two weeks ago, the Lions were 4-4 and with a shot to get back into the NFC North race. Now, they are 4-6, three games behind Chicago and Green Bay and essentially three games back of 6-4 Minnesota, which swept the season series with Detroit.
The Lions got an ideal setup on Sunday and still couldn't beat Green Bay. Their defense was stout, and the Packers' offense and special teams underwhelmed for most of the game. Nevertheless, the Packers pulled it out late.
I'm not convinced the Lions' defense can hold the Texans' balanced offense in check. The Lions struggled to stop Vikings RB Adrian Peterson in Week 10 and are not strong vs. the pass.
I'm giving the Texans a pass for their near-miss vs. the Jaguars four days ago —handicapper's prerogative, if you will. Houston's overall form is much, much stronger than Detroit's.
Lord willing, I will side with the Lions in many Thanksgivings to come, but not this one.
Wilkening's pick: Houston
Tennessee (-3) at Jacksonville
Me: Everyone knows a handicapper who likes the Jaguars a little too much.
You: Um, I don't know anyone like that.
Me: (shuffles uncomfortably in chair)
You: I don't know anyone who's even thought of taking Jacksonville this season.
Me: (shuffles uncomfortably in chair)
You: Gosh, you're not picking the Jaguars this week, are you? They haven't won a game at home all season, and they haven't covered at home, either.
Me: (straightens up) I am taking the Jaguars on Sunday, and here's why: the Titans are a very weak road favorite. They are 30thin yards allowed and 31stin points surrendered. Why would I have any interest in taking Tennessee laying any points against anyone, even Jacksonville?
You: Well, these are the Jaguars, are after all.
Me: Their offense showed some life in the Week 11 loss at Houston, and the defense should perk up against Tennessee's 25th-ranked offense. I would agree that there have been better home underdogs to back. Nevertheless, I believe the Jaguars will keep this close.
You: Who says "Nevertheless?"
Wilkening's pick: Jacksonville
Green Bay (+3) at N.Y. Giants
At their best, the Giants are capable of beating anyone.
So why are they such a bad bet at home?
The Giants are 1-4 vs. the spread at MetLife Stadium in 2012. Since the beginning of the '09 season, they are just 10-19-1 ATS as hosts. By contrast, the Giants are 19-12-1 vs. the number in road games in this same span.
It's possible the Giants could be refreshed after their Week 11 bye. It's also possible that the Giants' 37-20 divisional-round win at Green Bay in January could be a preview of Sunday's rematch.
However, I'm siding with the Packers, who didn't play anywhere near their best in Week 11 and still pulled out a victory. They will need to improve to stay close in this game, but they are capable of more than they showed.
There's also the matter of the Packers being outstanding underdogs. Since the beginning of the '09 campaign, they are 9-2 ATS when getting points. They don't often play this role, but when they do, they play it well. Count me in.
Wilkening's pick: Green Bay
Pittsburgh (-1) at Cleveland
These teams have played 27 times since the Browns returned to NFL play in 1999. In 25 of those games, the Steelers were favored by at least a field goal. Only once have the Steelers been an underdog in this series. If this line holds, it will be the narrowest spread ever between the clubs.
The Steelers aren't at full strength, and they could be vulnerable if the Browns produce a top effort. However, the Steelers have dominated this series over the years, winning 23-of-27 games. Even with third-string QB Charlie Batch in the lineup, the Steelers look like the better team. I say their talent and experience pulls them through as it often has when Ben Roethlisberger has been out of the lineup. Note that Pittsburgh is 9-4-1 ATS without Roethlisberger since 2004.
Wilkening's pick: Pittsburgh
Last week: 3-1
Season to date: 25-18-1
To see the PFW editors' consensus selection for each game, click here.


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Phillies Short Hops: Game 1
Ruiz, Ibanez deliver big slows in NLCS opener victory
Fielding the Phillies' 8-6 Game 1 win over the Dodgers on a short hop ...
Carlos Ruiz and Raul Ibanez hit three-run homers and the Phillies' bullpen barely hung on to take control of the NLCS. Frozen moment
Ruiz teed off on a high 2-1 fastball from Clayton Kershaw, launching a line drive over the left-field wall for a three-run home run. Ruiz's blast gave the Phillies a 3-1 lead in the fifth; they would add two more runs -- and chase Kershaw -- later in the inning. Big number
11 -- Number of road teams to win Game 1 of the NLCS since it moved to a best-of-seven format in 1985. Eight of the first 10 squads advanced to the World Series. Game balls
Ruiz delivered the Phillies' biggest blow Thursday, hitting a three-run home run that sparked a five-run Philadelphia fifth. Ruiz, a .246 career regular-season hitter, is bating 16-for-48 (.333) with two homers and 10 RBIs in postseason play since the start of last year's NLCS against the Dodgers.
Park had not pitched since Sept. 16 because of a strained right hamstring -- an injury that kept him off the Phils' Division Series roster. So his first task in nearly a month was to navigate the heart of the Dodgers' order with the potential tying run on second base. His fastball reached 96 mph, with movement, which was sufficient to retire Manny Ramirez, Matt Kemp and Casey Blake in order. RAUL IBANEZ
Ibanez gave the Phillies some breathing room in the eighth inning. After Ryan Howard and Jayson Werth walked, Ibanez hit a three-run home run just to right off Dodgers lefty George Sherrill. The left-handed-hitting Ibanez slugged 13 homers against left-handed pitching this season. Sense of October
With two men on, the potential tying runs on base and the Dodger Stadium crowd on its feet, Ryan Madson faced Ramirez in perhaps the most important at-bat of the game. Madson won the battle, as Ramirez grounded weakly to third to end the inning. Lines of the Game
Carlos Ruiz
Comment: Ruiz had not homered since Sept. 8, nearly five weeks ago. But he's a different hitter in October and at Dodger Stadium, where he has had the most success of any ballpark. On Thursday, he made Kershaw pay for leaving a fastball up and over the middle of the plate.
Cole Hamels
Comment: Hamels pitched pretty well through four innings, allowing a James Loney solo homer but only two other hits. Yet Hamels allowed a two-run home run to Ramirez in the fifth and was removed one inning later after allowing consecutive one-out singles. He has a 6.97 ERA in two '09 postseason starts after going 4-1 with 1.80 ERA during last year's World Series run.
Next step
Pedro Martinez has thrown just seven innings over the past month, but he will start Game 2 on Friday. If he's as good as in his last postseason outing -- when he tossed seven shutout innings in the 2004 World Series -- the Phillies could head back to Philadelphia with a 2-0 series lead. Spoken
"Now, we'll celebrate this one for a little while, and then we'll get ready to play tomorrow. When we come out, we don't look behind us and we don't look ahead." -- Phillies manager Charlie Manuel
David Gurian-Peck is an associate reporter for MLB.com. This story was not subject to the approval of Major League Baseball or its clubs.


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Expired Property Listing
This property is disabled.
**Cozy Remodeled Ocean Drive Beachfront Studio** in Miami Beach
- bedrooms 0
- baths 1
- sleeps 2
- pool yes
- hot tub yes
- pets allowed no
- type Studio
- community
rates (USD)
/ night
$ 550 - $ 700 / week
$ 1,150 - $ 1,300 / month
vacation rental description
This cozy studio is located in a charming Art Deco 3 story building
on 335 Ocean Drive, on South Beach. The building is a relaxing
place to hang out, swim and sunbathe in; but if action is what you
are looking for, you are in walking distance to all the nightclubs,
bars, restaurants and shopping South Beach has to offer.
Our studio has just been completely remodeled (11/2010) and has a classy contemporary feel to it with modern clean lines. It features brand new furniture, bath, kitchen and tile. The unit is right by the stairs on the second floor. The building is on the ocean and you have direct access to it (please note that this unit is not ocean view). The pool is relaxing and tropical. Non-smoking unit.
Rentals will be taken on a per/day basis with a three day minimum,
weekly, or months at a time. Rates change according to season and
length of stay. We hope to serve you soon.
studio rental amenities
32' New LCD TV, Cable TV, DVD, stereo w/ cd, New Air Conditioner, track lighting, Kitchenette (including under-the-counter 3.2cubic stainless mini-refrigerator with freezer, stainless microwave, large toaster oven (fits 9x13 pan) new black/stainless coffee maker, stainless mini-blender, 2 portable burners for cooking, bar sink and more), new cooking utensils, new white linens, white towels, hair dryer, iron, ironing board, toiletries, washer and dryer on every floor, pool, jacuzzi, beach chairs, umbrella and on the Ocean. The unit has a Queen sized bed and a twin leather futon/sofa.
The unit was completely renovated November 2010. Brand new Expresso colored contemporary kitchen cabinets, with stainless appliances, glass black-splash, brand new bathroom with expresso wood-colored vanity and fixtures, shower, new platform wood-storage bed, black leather futon, new tiles throughout the unit, new closet and doors, and paint.
You will love the unit!!!
**Please note that this unit is not wheelchair accessible.
*** No pets allowed.
activities and attractions in Miami Beach Atlantic Coast South
The activities and attractions are endless on or near this condo. I
mean, you are in the middle of South Beach, what more can you ask
There are wonderful and exotic restaurants and delis at walking
distance. Live theater, music, dancing, clubing, and much more to
do at night. Your options are endless. If relaxing is your thing, you
can sun bath, go swimming, sightseeing, or shopping. If you like
the outdoors, you can go golfing, surfing, waterskiing, parasailing, jet
skiing, boating and much more near by.
You will not run out of things to do and places to visit like the
Miami Sequarium, Vizcaya, Bayside, and more. You can even catch a
basketball, football, baseball or hockey game if sports is your
You'll love it here!!!!!
vacation rental rates
Property Rates are as followed:
Low Season:...May-September....$100/day.....$550/week......$1150/month
High Season:..October-April....$120/day.....$700/week......$1300/month
Holidays and special events may have a different rate.
There is a refundable security deposit to be paid (amount depends on length of stay ($200.00). It will be returned to you after inspection of studio after check out.
Also, there is a $75.00 cleaning service. Cleaning service will come after you have checked out.
To rent, a $200.00 security deposit is required to hold the room. The rest can be paid: half of the total amount 4 weeks before check-in and the rest at least one day before check-in. Prefered method of payment is Paypal.
**Will rent per day with a 3 night minimum**
** Short term leases also accepted. (3, 6, 9 or 12 months) Call for
special rates.
Parking is available at a charge of $2.00 per day. Please note that parking is not at the building but 2 blocks away.


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A plush, green lawn and beautiful garden is the best advertising a landscaping company can have. The same goes for any home services business: the beauty or perfection of the work speaks loudly for your business. Read More →
Local SEO and How To Optimize it With Virtual Phone Numbers
Local SEO is a sticky subject. Relatively new on the SEO scene (compared to the days of keywords and meta tags, at least), local search results are a new and important way for both local and national businesses to reach extremely localized markets.
Read More →
Part 3: Developing Quality Content
Just like we discussed the need to define and build an audience, one cardinal rule of social media is that you are only as good as the content you own or can develop. Read More →
What Does It Mean to Be Social?
The word "social" brings up a lot of connotations and probably would be defined 10 different ways by 10 different people.Yet we cannot go a day without hearing the term "social media." Read More →
Being A Good Digital Citizen
Take a good look at your Facebook newsfeed. It is almost guaranteed that there is someone that does one of the following: Read More →
Getting Started On Social Media Pt. 2
In part one of this series we discussed the need to be personally active in social media. Just because we moved past this step Read More →
Getting Started on Social Media Pt. 1
With everything else on your to-do list, it's easy to get caught up in the weeds with what to do with social media. "Experts" bombard you Read More →
Vanity Phone Numbers [VIDEO]
Vanity phone numbers are numbers that spell out words, or have recognizable patterns. This video explains why vanity numbers are useful! Read More →
Why Get A Vanity Number?
"If there's something strange in your neighborhood, Who you gonna call?" We all know what the answer to that question. Don't you wish it was that easy for customers Read More →
Customer Success Story: Majux Marketing
We love seeing our customers succeed, and love even more when we can be a part of their success. Hearing about how Hosted Numbers has been a cornerstone Read More →


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Category: Soil & Groundwater ×
Industry: Oil, Gas & Refineries ×
Location: Asia & Middle East ×
Location: Georgia ×
OSEI - Oil Spill Eater International, Corp
Oil Spill Eater II (OSE II) is the world's most environmentally safe and cost effective bioremediation process for the mitigation of hazardous waste, spills and contamination virtually anywhere of any size, large or small. OSE II is an environmentally safe cleanup method because it uses natures own bioremediation processes to effectively eliminate hazardous materials.
Since its foundation in 1901 as the Engineering Standards Committee, BSI Group has grown into a leading global independent business services organization providing standard-based solutions in more than 140 countries. BSI Group: develops private, national and international standards. certifies management systems and products. provides testing and certification of products ...
IHS Global Inc.
IHS is the leading source of information and insight in critical areas that shape today's business landscape – including environmental, health, safety and sustainability (EHS&S). Businesses and governments worldwide rely on IHS software, content and expertise to manage a broad spectrum of critical EHS business challenges, including operational risk, product stewardship, ...
QUA Group
QUA's products include Q-SEP® Ultrafiltration membranes with a cloud point precipitation process, which incorporates high-strength, hollow fibers with uniform pore size distribution and deliver superior performance.Their FEDI® (fractional electrodeionization) stacks have superior hardness tolerance and a dual voltage process that allows for a higher flexibility and ...
MIOX Corporation
MIOX Corporation is the innovator and industry leader in on-site chemical generators for water disinfection. MIOX technology combines salt, water and power to generate cost-effective disinfectant chemistries on site. Our expertly designed chemical generators give customers the freedom to produce disinfectants in the amount they need, when they need it. With over twenty ...
United Initiators, Inc.
A century worth of experience makes us an innovative market leader in high-grade peroxide chemicals - in research, production and services. Each step in the world of remediation also means taking a step with our products. True to the motto `Driving Your success` we will take you to the top.
Anguil Environmental Systems, Inc.
Anguil Environmental Systems, Inc. is a global provider of air pollution control technologies, including regenerative thermal oxidizers (RTOs), as well as catalytic, thermal recuperative and direct fired thermal oxidizers. Our vapor combustion and emission concentrator systems are used for the destruction of Volatile Organic Compounds (VOCs), Hazardous Air Pollutants, ...
Ecotech Pty Ltd
Ecotech is an Australian owned company with more than 35 years experience in servicing, maintaining, designing, manufacturing, installing and commissioning ambient air and emission monitoring systems around the world. Ecotech is ISO17025 accredited for the operation and maintenance of ambient air and continuous emission monitoring systems and was first accredited in 1999. ...
Dragflow S.r.l.
Dragflow S.r.l. is a world player in solid pumping solutions with over 25 years of experience in manufacturing heavy duty pumps and complete dredging equipments. Dragflow is focused on the continuous development of its design and manufacturing activities for dredging, mining and industrial sectors. With its distribution network around the world Dragflow is able to give ...
BREEZE Software and Data / Trinity Consultants
BREEZE® modeling software predicts the impact of air emissions, fires, and explosions. Air dispersion models such as AERMOD/ISC and CALPUFF include many productivity-enhancing features such as fully integrated GIS capabilities. BREEZE Incident Analyst and LFG Fire/Risk products are used to analyze numerous accident scenarios including dense/jet gas releases, LNG ruptures, ...


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Dr. Bob Arnot went from 208 lbs. to 190 lbs. while training for a bike race. He credits the use of chia seeds in his diet for the significant drop. He based his successful book, The Aztec Diet, on his experience and that of dozens of people he studied who also used the seed..
"The chia seed expands to 7x its size. It fills you up so you don't feel like eating. Your brain feels great and you feel full," said Dr. Arnot.
Several recipes including smoothies incorporating chia seeds can be found in The Aztec Diet.
For more information, visit: Amazon.com.


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Weather Underground midday recap for Saturday, November 10, 2012.
Precipitation tapered off for the West Coast, but heavy snow persisted across the Northern and Central Rockies on Saturday. A strong low pressure system moved off the Rockey Mountains and into the Northern Plains on Saturday. The system continued pushing a cold front through the Rockies, which allowed for more heavy snow to develop from Montana and Wyoming, into northern Colorado. Most areas of Montana saw another 2 to 5 inches of snow on Saturday, while parts of Colorado saw just over a foot of snow at highest elevations. Snowfall rates at highest mountain peaks in Colorado were estimated at 1 to 3 inches per hour early Saturday morning. The northern side of the front advanced eastward into the Northern Plains and brought heavy snow with it. North Dakota saw snowfall totals from 6 to 10 inches, with up to 20 inches possible in some areas. Strong winds persisted along the cold front with gusts from 30 to 40 mph. This created blowing snow and poor visibility, thus, the Northern Plains as well as the Northern and Central Rockies saw dangerous driving conditions. At the same time, a warm front stretched eastward from this system and moved over the Upper Midwest and into the Great Lakes. Rain showers moved from Wisconsin and into Michigan and the Upper Peninsula of Michigan as temperatures remained above freezing. However, northern Minnesota saw snow showers turn to freezing rain and rain showers during the day as highs warmed from the 20s overnight to just above freezing by mid-day.
Out West, a few more rain and high elevation snow showers continued from the Intermountain West through the Great Basin and central California. The West remained cool as arctic air continued to pour in from the Gulf of Alaska.
Temperatures in the Lower 48 states Saturday have ranged from a morning low of 1 degrees at Butte, Mont. to a midday high of 88 degrees at Edinburg, Texas


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AUSTIN, Texas (AP) - The agent for coach Nick Saban told Texas officials in January that Texas was the only school he would consider leaving Alabama for and that his success with the Crimson Tide had put him under "special pressure," The Associated Press has learned.
The agent, Jimmy Sexton, made the comments during a 45-minute call with former Texas Regent Tom Hicks and current Regent Wallace Hall. Hicks detailed the call in a Sept. 24 email that was obtained Tuesday by The Associated Press through an open-records request.
"Sexton confirmed that UT is the only job Nick would possibly consider leaving Alabama for, and that his success there created special pressure for him," Hicks wrote.
The pressure was not further explained in the email and Sexton declined comment Tuesday. Saban was not available after practice.
Two days after the call, Hicks approached Texas coach Mack Brown about the possibility of retiring. Brown, who is under contract until 2020, said he wanted to stay.
Copyright 2013 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
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