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Colorado contamination incidents
There is no question that oil and gas chemicals and wastes are being released into Colorado air, waters and soil. The media have documented a number of incidents where releases have occurred.
As well, the Colorado Oil and Gas Conservation Commission (COGCC) keeps track of spills of oil and gas exploration and production wastes that are more than 5 barrels in volume.
By combing through the COGCC files, Earthworks' Oil & Gas Accountability Project has uncovered and summarized information on chemicals used and released by the oil and gas industry in Colorado.
- Documentation of use of toxics chemicals at Colorado oil and gas sites
- Summary of four recent incidents involving the release of oil and gas chemicals
- Colorado oil and gas industry spills and releases
Documented proof that oil and gas companies are using hazardous chemicals in Colorado
Because companies are not required by state or federal law to automatically disclose what chemical products they are using during drilling, hydraulic fracturing or well workover operations, it is extremely difficult for the public to find out what chemicals are being used by the oil and gas industry.
In Colorado, detailed chemical information appears to be required only when there is some sort of "incident" (e.g., a spill, leak, gas well blowout, etc.).
Earthworks' Oil & Gas Accountability Project has reviewed COGCC spill and remediation files, discovering documentation that toxic chemicals are being used at oil and gas sites in Colorado. The COGCC spill database contains information on incidents where hazardous chemicals such as anhydrous ammonia, glycol, condensate, methanol, lube oils, diesel fuel, and others have spilled, escaped into the atmosphere or leaked into soils or groundwater.
Encana used 2-BE and diesel to fracture wells in Garfield County
During the autumn of 2004, Laura Amos, a resident of Garfield County, asked EnCana whether the company used a chemical called 2-butoxyethanol (2-BE). She was assured by the company that it was not used to hydraulically fracture any of the gas wells near her home.
In December, 2004, an Associated Press news article reported that:
Encana spokesman Walter Lowry said he doesn't believe EnCana used the solvent [2-BE] in "fracing" (pronounced fracking) near the Amos well.
--Landowners unhappy with gas drilling mull legal options, Judith Kohler/Associated Press, December 22, 2004.
Less than two months later, however, the Amos family received a letter from the Colorado Oil and Gas Conservation Commission (COGCC) explaining that 2-BE was indeed used on an "experimental frac" on an EnCana well near the Amos home.
The COGCC also received documentation from EnCana on other chemicals, such as diesel fuel, used to hydraulically fracture the wells near the Amos home. Attached to the letter were Material Safety Data Sheets for the following chemical products:
- XLFC-1: Gelling agent. Contains the hazardous chemical diesel fuel. View the MSDS.
- XLW-30A: Crosslinker. Contains hazardous chemicals petroleum distillates and inorganic borate. View the MSDS.
- Flo-Back 30: Surfactant. No hazardous components were listed on the MSDS.
- GBW-33D: Breaker. No hazardous components listed.
- GBW-5: Breaker. The only hazardous component listed was ammonium persulfate.
- High Perm CRB-LT: Breaker. Listed hazardous components include ammonium persulfate and crystalline silica.
- BF-7L: High ph buffer. The only hazardous component listed was potassium carbonate.
- Magnacide 575: Microbiocide. Hazardous component listed was phosphonium, tetrakis(hydroxymethyl)-,sulfate.
Four incidents involving the release of oil and gas chemicals in Colorado
In June of 2006, Earthworks' reviewed the COGCC spills data, and selected the following four case studies to document the types of environmental releases of oil and gas chemicals and wastes that are occurring in Colorado.
- Drilling mud hits natural fracture and "daylights" in stream
- Fracking fluids affect soil and irrigation ditch
- Drilling fluids contaminate drinking water
- Condensate and flowback products foul the air
NOTE: You can download the pdf version of this summary, to view the footnotes and sources of information for these case studies.
PRESCO drilling mud daylights in stream
In October, 2005, PRESCO, Inc. (PRESCO) was drilling a well on Battlement Mesa, in Garfield County. While drilling a borehole to set the surface casing for the BM 36-23 well, the drilling mud "daylighted." According to the company, the borehole apparently intersected a fracture, which conveyed the drilling mud to the ground surface. The leak was first discovered coming out of a natural spring, on a hillside approximately 1/4 mile from the drilling rig.
According to a report sent by Cordilleran Compliance Services, Inc. to Robert Chesson of the COGCC, "the drilling mud leak eventually made its way to Battlement Creek causing a visible, 'milky-white' color change in the creek due to the turbidity. The effects of the mud leak were visible for at least 3 1/2 miles down stream."
According to Cordilleran, the drilling mud consisted of "fresh water, bentonite gel, polymer, and lime." The Material Safety Data Sheet (MSDS) for the drilling mud Quik-Gel, supplied to Cordilleran, showed that in addition to bentonite, the drilling mud contained three types of crystalline silica (cristobalite, tridymite and quartz). There was no mention of lime in the MSDS.
The National Lime Association's Fact Sheet Lime Safety Precautions states that "care should be taken to avoid accidental mixing of quicklime and water (in any form, including chemicals containing water of hydration) to avoid creating excessive heat. Heat released by this reaction can ignite combustible materials or cause thermal damage to property or person."
The COGCC issued a notice of alleged violation (NOAV) on November 21, 2005, for an "unpermitted discharge of any fluids into water of the State." On the NOAV, the COGCC required the company to describe all operational changes Presco will implement on future drilling operations to mitigate uncontrolled release of E&P fluids from drillsites, including contingency plans to manage a release without resulting in an uncontrolled discharge into surface water of the State. The COGCC case regarding this spill was closed on the same date.
Kerr McGee fracking fluids affect soil and irrigation ditch
On October 4, 2005, a valve on a the wellhead of Cannon Land 7-35 well failed, resulting in the release of between 168-210 gallons of fluids that returned to the surface from an hydraulic fracturing operation. The fluid sprayed into the air and drifted offsite, primarily onto pasture land, resulting in a visible coating that was as much as 1/2 inch thick. The company estimated that 15-20 gallons of the fluid entered the Platteville Lateral irrigation ditch, which contained some standing water but was not flowing at the time that the fluids entered it.
The fracturing fluid contained Potassium Chloride (2%), as well as a surfactant (DWP-931, run at 1.5 gallons/1000 gallons of water), and friction reducer (DWP-601, run at 0.5 gallons/1000 gallons of water). DWP-931 contains a host of potentially toxic substances, including ethoxylated nonylphenol (15-40%); trimethylbenzene (3-7 %), light aromatic naphtha (3-13%); oxyalkylated phenolic resin (15-40%); ethylbenzene (0-2%); xylene (3-13 %); and isobutyl alcohol (10-30%). DWP-601 contains 1-5% ethoxylated nonylphenol.
Despite the presence of these chemicals, an Oct. 4, 2005 email from a COGCC employee to the Water Quality Control Division of CDPHE stated that this spill/release "would be classified as non-significant."
Maralex drilling fluids in drinking water
On October 30, 2005, a landowner in La Plata county contacted COGCC regarding potential contamination of his water well. According the landowner, in response to his initial complaint he was told by COGCC staff that his water probably tasted bad because of changes to his water caused by an earthquake or the drought.
An unlined drilling reserve pit for the Keegan Patrick 33-7-11 #2A well, which was operated by Maralex Resources, Inc., was located about 350 feet uphill from the affected water well. Based on water samples taken over a five month period, the agency eventually concluded that "it appears that fluids from the unlined reserve pit infiltrated into the shallow groundwater, flowed downhill and impacted the . . . water well."
Water quality samples from the landowner's well revealed elevated concentrations of calcium, chloride and total dissolved solids compared to neighboring water wells, and concentrations of chlorides that exceeded Colorado water quality standards.
According to data that COGCC obtained from Maralex, calcium hydroxide, potassium chloride and about 20 other chemical products were used during various phases of the company's drilling operation.
COGCC requested of Maralex copies of the MSDSs for the chemical additives and products used during their drilling operations. The request was made in December of 2005, and COGCC received the information a few months later.
Earthworks' Oil & Gas Accountability Project obtained copies of the MSDSs from COGCC. There were at least 19 products used during the drilling of the Maralex well. Many of the products contained chemicals known to be harmful to human health and the environment. For example, products contained ethoxylated nonylphenols, isopropanol, 2-bromo-2-nitropropane-1,3-diol, acrylamide, heavy aromatic petroleum naphtha, and dipropylene glycol monomethyl ether. Additionally, hydrochloric and hydrofluoric acids were used at various stages during the drilling process.
At no time after receiving the MSDSs, did the COGCC require the company to sample for any of the more complex chemical additives used during the drilling process (e.g., nonylphenol, acrylamide, etc.). The water quality sampling regime for consisted of the standard inorganic analysis (e.g., for salts, metals), and during the initial sampling period the company was required to sample for volatile organic compounds.
The COGCC request for information did not result in the full disclosure of all chemical products used by Maralex in their drilling operations. MSDSs were not included for two Halliburton products, HAI-81M (only a Transportation Emergency Response Information sheet was submitted for this product; it did not contain specific chemical names) and Halad-344 (data submitted by the company to COGCC shows that this product was used during the drilling process).
Based on preliminary research into these two products, Earthworks' Oil & Gas Accountability Project has found that they likely contain chemicals that are harmful to human health.
- HAI-81M is an acid inhibitor product from Halliburton. BJ Services, a competing company, has produced an acid inhibitor that it touts as being 'greener' than HAI-81M. The BJ Services product, CI-27, "contains no nonyl phenol ethoxyolates, quaternaries, aromatic solvents or heavy metals."
- Halad-344 may contain N,N-dimethylformamide, 2-acrylamido-2-methylpropane sulfonic acid; and N,N-dimethyl acrylamide. N,N-dimethylformamide is a suspected toxicant for many physiological systems (respiratory, skin, eyes, liver, cardiovascular, and several others).
As of the end of June 29, 2006, the landowner says that his water still has a strange, metallic taste to it.
Barrett condensate and flowback products in air
Citizen Complaints
Between September and December, 2005, the COGCC documented 10 complaints from eight separate households related to odors emanating from wells being drilled and completed by Bill Barrett Corporation ('Barrett').
9/16/2005: Elizabeth Vath, Gayle Hartop and Teran Hughes complained separately to the COGCC about smoke/haze/odors from a nearby well pad. In the COGIS Complaint report for this incident, it is revealed that additional cementing work had to be done on a Barrett well, so pressure in the well was released. Typically, Barrett would sparge the accumulated gases through reserve pit fluid. In this case, however, because the pit was almost empty, the gases were vented directly to the atmosphere. There was no mention of any air quality monitoring occurring at the complainants' homes or at the well site.
9/22/2005: Oni Butterfly, a landowner living near Barrett's Louthan well, complained of fumes/odors that left her 'gagging.' The 'stench' was so bad that she found it difficult to be at home, especially outside.
10/18/2005: Dion and Debbie Enlow complained about odors from a Barrett wellpad upwind from their home. The pad had four wells that were undergoing completion/hydraulic fracturing. COGCC staff investigated and found flowback in one half of the unlined pit. The other side of the pit was "really dark and oily in appearance." The complaint report states that the "Enlow residence is down in a hollow, 1/4 miles or so from well-pad. Fumes and such can accumulate there. . . [Barrett is] trying to complete this loc[ation] ASAP." According to Dion Enlow, he complained to the company that the smell was so bad that "I can't go outside and breathe." Enlow was not aware of either the company or any agencies actually sampling the air quality in response to his complaints.
10/19/2005: Oni Butterfly filed another complaint about the odors from the Barrett wells. There had recently been a problem with a nearby well location, and with tanks overflowing. According to the COGCC Complaint report on this incident, Garfield county environment staff would install monitoring equipment at her house to take a monthly air quality reading, and leave a Suma air sampler to that Ms. Butterfly could take an air sample when the odors were especially bad. This is the only example, in these COGCC complaints, of air samples being taken in response to odors from Barrett pits.
10/25/2006: COGCC was called by the Enslow family, who related that odors were so severe that they could not remain outside to cook on their grill. Debbie Enslow also said that she and her husband were "not prone to headaches but have been getting them due to pit odor/vapors," and that they were also "feeling rundown and listless." Jay Krabacher of COGCC and a Barrett representative went to the Enslow residence and according to Krabacher, "we all could smell intermittent (but persistent) odors." Krabacher investigated options for mitigating pit odors, and was told that "Schumberger and BJ [Services] have 'industrial strength' powdered bleach which, when added to the pit fluid, is pumped and circulated. . . works quickly." Krabacher visited the Wilson pad near the Enslows and stuck a finger in the pit; in the complaint report he notes that "there was a slight condensate odor which could be detected on my finger hours later."
11/1/2005: Sherry Tardiff contacted the COGCC regarding "nauseating odors from Anchondo pad." COGCC staff, Jay Krabacher, went to the location to 'sniff around,' and detected a 'slight odor.' He was told by a Barrett employee that Anchondo was a 'real active well,' and that during the day the gas was being vented under the pit surface to a tank. Krabacher also reports that that hot flowback water "becomes very steamy upon hitting surface, and there was some odor."
11/1/2005: Dion Enslow reported "a large cloud of steam/vapor" extending for approximately 1/4 mile from the Wilson pad, which was undergoing a workover prior to hydraulic fracturing. The Enslows were "somewhat apprehensive of the contents of the cloud." The crew foreman speculated that the steam cloud could be the result of hot (170 - 190º F) produced water hitting the cold air, which sounded 'reasonable' to Krabacher and the Enslows. There was no investigation into what compounds might be volatilizing when the hot produced water hit the surface.
11/15/2005: The Enslows left a message for COGCC at 5:30 in the morning, stating that "odor worse than it's been." Enslow had gone up to the Wilson pad location and had observed 'gnarly/oily' fluid in the pit. Barrett had just completed its final hydraulic fracturing flowback operation at that site. The well had been hydraulic fractured with 'slickwater,' which according to Jennifer Miskimins of the Colorado School of Mines, may contain chemicals such as "a friction reducer, surfactants, and clay stabilizers." Jay Krabacher of COGCC noticed a 'slight odor' at the Wilson well pad, and was assured by the company that the location would be completed and pit reclamation would begin soon thereafter. Enslow reports that the flow-tester working for Barrett assured him that if the Enslows had any problem he'd "take care of it."
11/21/2005: Oni Butterfly contacted the COGCC several times to complain about odors from area wells. Ms. Butterfly asked about the 'stuff' on the surface of the Louthan pit, and was given the "guar gum tutorial" by Jay Krabacker. She was told that the stuff on pit surfaces is "mostly environmentally benign," although sometimes odiferous.
12/05/2006 - 12/29/06: Ms. Butterfly called the COGCC to complaint about "a different sort of stench, still very bad." The next day she called again, referring to it as a "benzene smell." She asked that the COGCC try to procure a full-time, outdoor air-monitoring device and an air pollution control device for the inside of her house. On the 29th of December, Ms. Butterfly called COGCC again, to report a strong odor experienced at 4:30 that morning. On December 30, Butterfly was informed by Garfield County that an air quality sample had been taken on Chipperfield Lane, which was fairly close to the Laughlin Pit, on October 25, 2005. Results from the sampling showed that benzene and xylenes exceeded the U.S. Environmental Protection Agency's 'non-cancer risk levels' for these compounds - at 67 µg/m3, benzene was present at more than double the risk level. Other detectable compounds included acetone, toluene and ethylbenzene.
Notices of Alleged Violation (NOAVs)
Between October 18 and December 28, 2005, Barrett was issued nine NOAVs. The violations included transporting condensate wastes offsite without a permit; burning wastes at a site not authorized as a waste disposal site; allowing fluids to fill pits above allowable levels; not reporting the spill of "frac flowback" fluid outside of a pit; and not removing condensate from the pit within 24 hours. Some well sites received a couple of NOAVs during this time period.
In one of the COGCC NOAV reports, it was documented that a Barrett employee said he was unaware that he was violating a COGCC rule by filling the pit too full.
Burning the Condensate
One case, in particular, should be highlighted for its air quality issues. On or within a few days of December 24, 2005, condensate from a Barrett owned well was transported to the Werner 44A-23-692 well site and burned. According to COGCC rules, operators are not allowed to haul condensate from one pit to another for disposal purposes without a permit. Barrett had not obtained a permit to use the Werner site as a centralized location for waste disposal purposes. Barrett was issued a Notice of Alleged Violation for transporting the wastes to the Werner pit.
The burning of condensate created smoke that sparked complaints from nearby residents. Brian Macke, COGCC director, told the Glenwood Springs Post Independent (the Post) that burning condensate "does get rid of the odor problem quickly, which we thought was beneficial." The Post also reported Garfield County environmental health manager as saying "I felt pretty good that there was no direct impacts to anybody in the area."
Yet, despite the apparent lack of concern on the part of the Garfield County staff, on December 29, the Air Pollution Control Division (APCD) of the Colorado Department of Public Health and Environment revoked the burning permits that it had issued to Barrett. According the Post, this was done after the APCD learned of complaints made to Garfield County about the pit fires. There is no information on whether the state agencies or Garfield County conducted air quality monitoring during the burn operations.
Colorado Oil and Gas Industry Spills and Releases
Spills and leaks of raw chemicals or oil and gas wastes may affect land, water and air. The Colorado Oil and Gas Conservation Commission (COGCC) requires companies to report spills of fluids related to any unauthorized release of exploration and production (E&P) wastes that are 5 barrels or more in volume. In some cases, smaller spills are reported, e.g., if the spill enters surface or groundwater.
In the four-year period between June 2002 and June 2006, there were approximately 924 spills of oil and gas chemicals and wastes. Spilled products included: crude oil, condensate, produced water, and "other" products. The other products included diesel fuel, glycol, amine, lubricating oil, hydraulic fracturing fluids, drilling muds, other chemicals, and natural gas leaks.
Roughly estimated, 60% of the spills involved produced water; 34 % involved crude oil or condensate; and 12% involved spills of "other" substances. (Numbers add up to greater than 100% because some of the spills involved more than one type of fluid).
Colorado oil and gas spills affecting water
Of the 924 oil and gas industry spills, 20% of them contaminated water: 14% of the spills affected groundwater; and 6% of all spills affected surface water.
As the chart shows, a large percentage of spills recorded by the COGCC do find their way into groundwater or surface water.
While some of the spills are accidents, acts of nature (e.g., lightning strikes) there are many spills that are preventable. For example, during the four-year period, Chevron had 57 incidents of produced water and two crude oil leaks caused by corroded pipes or fittings. It is likely that proper maintenance, pipeline integrity testing, and replacement of old equipment could have prevented many of these spills.
For more information:
Earthworks' Oil & Gas Accountability Project reports on Colorado oil and gas industry spills:
Tagged with: spills, presco, pollution, oil and gas, maralex, kerr mcgee, health and toxics, encana, colorado, cogcc, barrett


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Monk's Café Flemish Sour Ale - Brouwerij Van Steenberge N.V.
Displayed for educational use only; do not reuse.
Ratings: 2,306 | Reviews: 1,039 | Display Reviews Only:
Reviews by anabar:
3.75/5 rDev -2.3%
03-27-2013 15:30:01 | More by anabar
More User Reviews:
North Carolina
3.68/5 rDev -4.2%
Pours a deep red with abrownish tint with about a 1/4 inch head that leaves some nice lacing,aroma is of sour cherries and light mineral notes.Taste is hits ya with a big sour note that slides into some stone-like qualities with that sour lemon flavor always there to linger.This style is not my cup of tea for sure but this beer is complex with alot of different flavors well made.
10-02-2003 18:59:17 | More by oberon
3.54/5 rDev -7.8%
11.2 oz bottle poured into my usual pint glass.
Appearance: Pours a deep, deep red color with a fairly quickly dissipating head. Some carbonation.
Smell: definitely a sour smell to it. Like a lambic with strong sour notes.
Taste: ... Not really a strong taste. Not the strongest tasting sour ale I've had. Very muted.
Mouthfeel: pretty crisp. Doesn't really leave any sort of aftertaste.
Overall: meh. I don't think I will be getting this again. Was worth going off the normal path for me, I suppose.
02-07-2014 02:04:54 | More by don1481
3.48/5 rDev -9.4%
Appearance This red ale is brown in color with a nice head. It is very cloudy and full of small, tight bubbles.
Smell The sour aroma is rather dull and muted by a malt that almost smells toasted in a way. I can pick up some darkly sweet citrus notes as well, giving this one a decent nose.
Taste The sourness really kicks things up at the taste, to the extent that its about all I can distinguish. The light fruiting wants to come out and play but is squashed like a small bicycle seat engulfed in the ass of a circus fat woman.
Mouthfeel The carbonation is the strong point of this barely-legal medium-bodied floozie. Otherwise this tease disappoints.
Drinkability This sour ale went down OK but was nothing special and came in a tad under par for this prolific Belgian brewery.
06-22-2005 01:32:20 | More by RoyalT
4.1/5 rDev +6.8%
Pours as brown as brown can be with dirty white lacing. Wonderfully sharp, sour/tart aroma reminiscent of Fantome Hiver. Taste is big sourness and tartness, grape skins, tannins, and oak. Light but lively mouthfeel. Very drinkable. I could guzzle this stuff. Very enjoyable and not too expensive at 3 bucks a bottle.
04-24-2006 23:06:54 | More by DaPeculierDane
3.78/5 rDev -1.6%
On tap at the Oak Cafe. It's got a pretty solid, burnt ruby color with a mahogany base. It seems to be somewhat translucent, although the bar I'm in is pretty dimly lit and therefore the opacity is hard to judge accurately. Basically no head on top of this one - just a small, beige ring that only stays for a minute or so before floating away.
Juicy, ripe apples and cherries outline the aromatic profile, or at least the first sniff. Residual sweetness backs up the apples nicely; a very faint tartness can be detected at times, though this is still telling me that this brew will be more sweet than sour. Time grants the ability for the beer to open up a bit; berries, darker cherries, acetic acid, light vinegar, and some mild barrel/oak.
Funk in the aroma is definitely there, but in small quantities. There's a slight "wet hay" and faint must character, but it's minimal compared to some other Belgian sours. This follows through into the flavor profile, as the first sip contains almost no funk at all, rather it's pretty heavy on the fruits - cherries, grapes, red apples. Vibrant, zesty, and juicy are good words to describe the flavors.
This beer is mildly tart, but only for a brief moment. The residual-like sugary sweetness creeps in pretty steadily and washes out any hope of this beer actually being "sour", despite the name. More vinous notes come in, although the more I drink, the more it just seems like heavy grapes rather than actual wine-barrel notes. The finish is fruit juice-like with fading cherries and grape skins, and maybe a hint of oak. Still no funk, sad to say. Snappy, crisp mouth feel, wet and slick; thin bodied with medium-heavy carbonation.
Pretty good beer, drinkability is insanely high - a 5.5% ABV beer that tastes like bold fruit juice. I would have like to see a bit more tartness or funk, as this one was kind of mild all around. But hey, perhaps that's the style they were going for. Still a nice drinking sour ale as long as you're not expecting it to be too sour (or too funky).
05-24-2013 11:50:20 | More by tectactoe
4/5 rDev +4.2%
04-10-2012 15:56:13 | More by DavyJones
New York
3.93/5 rDev +2.3%
If you are trying to get a woman who doesn't normally care for beer interested in it this is where I would start. Not overly imposing or intense, but still firmly showing off a solid sweet/sour tart flavor. Cherry is the dominant sour fruit flavor, with solid carbonation and a nice tart pucker on the finish. Definitely not to be confused with the carbonated cherry juice that is sometimes sold as a sour fruit beer (a la Kasteel Rouge or some Framboise's).
06-18-2008 04:43:18 | More by punkindrublic50
New York
4.58/5 rDev +19.3%
This beer is a deep reddish brown with excellent clarity. The light tan head has lingers for a very long time.
The aroma is nice and fruity and malty with a light sour aroma. There are aromas of dark cherries and figs along with a brighter almost rhubarb like aroma. A mild sherry like character as well
There a lot going on in this with a fruit and malt flavors dominating followed by some spicy phenols all the while with a light sourness throughout ending in a dry finish. The flavors are again dark cherry and fig with a malt flavors of orange and a touch of treacle. Theres a light sherry like flavor in there and a little bit of hops bitterness. Overall it has a really nice balance of sweet and sour flavors but not with the intensity in some other sour styles.
It has a medium-full body with low carbonation. It's also very soft on the palate and almost cream. There is a slight touch of slickness but no diacetyl and no astringency.
Overall this is an amazing, lightly soured beer that is very refreshing. A the elements of the flavor and aroma are in a very satisfying balance, a world class example of the the Oud Bruin style. I'm definitely picking about a two more four packs of this and letting some age in my cellar.
06-06-2012 00:52:10 | More by MadScientist
4.25/5 rDev +10.7%
Aroma- oak, sour, dark berry fruit,cranberry and black currant, a very svory aroma, floral, lightly horsey,
Appearance- Brilliant clarity, ruby red, thick, moussy off-white head,
Flavor- crystal malty sweetness with light notes of dried cranberry, whisky, grape, ginger, apricot, plum hey dries out finish,
MF- really a pretty crisp sensation, medium bodied, very grippy,
09-05-2010 07:10:14 | More by JudgeRoughneck
4/5 rDev +4.2%
03-07-2013 04:05:04 | More by Tiernan
3.35/5 rDev -12.8%
Revisited in May of 2010.
Many of my previous notes still hold up except that now that I've had many more examples of the style, my favorite, I can understand how mainstream this example is. The sweetness and lack of acetic character stand out when had side by side with a great example. While I still enjoy this beer and applaud it's availability and affordability, I had to lower the score down a little bit in order to have it more accurately reflect it's rank among other Oud Bruins
Poured from a 330mL bottle into a Delirium tulip glass
Poured a ruby red brown with a one finger head which receded into a small ring of bubbles around the edge of the glass
Aroma is of a tart sweetness and ripe fruit. Not offensive in smell but enough to know the style one is about to drink
Taste starts off with a decent amount of funk that transitions into a ripe fruit tartness. Finishes dry without much residual sweetness.
Carbonation is on the higher side and coupled with the tart dryness the drinkability is diminished and one bottle is perfect.
I'm just beginning to dive into the world of sours. It really is great trip and I enjoyed this easily accessible one. The more pronounced tartness and less residual sweetness of this example I prefer over some of the sweeter finishing ones.
06-08-2010 06:38:57 | More by weatherdog
3.5/5 rDev -8.9%
03-29-2013 03:50:43 | More by tbryan5
4/5 rDev +4.2%
07-10-2014 17:11:06 | More by joemetric
4.22/5 rDev +9.9%
Wow. A ton of carbonation on this. Granted, the pour was semi-aggressive at the start, but a giant head of off-white foam emerged, but also dissipated nicely with good retention. Smells quite sour, some pomegranate some cherry. A bit of apple. Not mind-bendingly sour, but sour enough. Quite flavorful and quite delicious, in my opinion.
Like It? Indeed.
01-02-2012 04:16:25 | More by wrycon
4/5 rDev +4.2%
Initially a really strong aroma as the cap was popped. Hopefully this is a sign of good things to come.
Poured a predominately brown color with fainting hits of a garnet deep in the body. Head was just barely off white and disappeared rather quickly to only a circlet of bubbles around the outer edges.
Aroma is slightly sweet and has some hints of bread. But mixed in with all of that is a tart granny smith apple aroma with some other dark fruits. There is an overall sour candy smell to the whole thing. Nothing in the aroma is overly strong but nicely balanced.
Holy sh!t at the tartness of this on the first sip. This is the first beer to actually wrench on my tastebuds a bit and I love every bit of it. Overall there is a dry mouthfeel as this goes down but still coats the mouth well. The taste, as I said above, is extremely tart and consists mainly of apples. I don't pick up too much extra from the flavor as the tartness dominates. I'm torn between a 4 and a 4.5 for the taste. I want to give it a higher score b/c of the uniqueness of the flavor but I feel it fits with the common flavor profile of the style. Additionally the flavor seems a bit one sided compared to other flemish reds that I have had.
Mouthfeel is dry and coating at the same time but a little thin.
This one gets a good drinkability rating but the tartness might become overbearing after a while. Its still good though.
05-03-2005 02:51:13 | More by blitz134
New Jersey
3.35/5 rDev -12.8%
Poured from a 11.5 oz bottle into a pint glass.
A-Dark Red appearance with a tan head.
S - Subtle spice smell, as a hint of apple with the tinge of being sour
T - Hint of sour green apple up front followed by sour after taste. The sour lingers
M - Nice mouthfeel full bodied
D - I enjoy sours and find this one a affortable option
overall this is a sour I can buy by the four pack and enjoy on a regular basis. I think it is a nice example of the style without being a homerun
08-16-2010 23:21:00 | More by rwinzing
2.5/5 rDev -34.9%
03-06-2014 21:35:18 | More by bulldogg915
New Jersey
3.5/5 rDev -8.9%
07-15-2013 18:20:10 | More by Kjanisch7
4.03/5 rDev +4.9%
Supposedly this beer was made for Monk's Cafe in Philadelphia? I dont know the whole story - maybe that is just a rumor.
Pours a very murky mahogany color with a small off-white head.
You could smell the sourness on this beer even if you had no olfactory sense. Awesome and powerful. There's also some scent underneath the sourness that smells like cheap stinky dollar store perfume. Not so awesome.
I really dig the taste. Not quite like a lambic. Maybe the best way I could describe it is like a halfway step between a lambic and a regular ale. Its sour, but it doesnt have the champagne qualities of a Belgian lambic. Very interesting. I've never had anything quite like this before.
Mouthfeel is sharp, tart, and to the point.
A very fun and interesting beer to drink. I dont know how many of these you would want to have in a sitting, though. Perhaps it is just a one-time thing. Other than the stinky scent, I give it all-thumbs-up.
02-11-2006 23:23:42 | More by chOAKbarrell
New Jersey
4.75/5 rDev +23.7%
06-27-2014 14:26:09 | More by rjdierberger87
North Carolina
3.98/5 rDev +3.6%
This beer poured a ruby, hazy red color with a very thin head. The aroma was teh best part of this beer. It smelled of candy, sugar, and cherries. I found the beer to be overly sweet at first sip but as the beer warmed it started getting more sour. This would be a great transitional beer for someone getting into sours.
03-24-2009 01:46:00 | More by ROBORB
3.75/5 rDev -2.3%
08-15-2012 04:56:41 | More by danthehopslamman
New York
4.38/5 rDev +14.1%
Monk's Cafe Flemish Red is brewed by Van Steenberge in Belgium. Poured into my Fin Du Monde glass at hand.
It pours very dark with no head, only a light ring of lacing around the edge.
The aroma is amazing, full of vitamin c/ acscorbic acid, vinegar and sweet malt. Tart cherries come out in the aroma and in the immediately following taste profile.
The taste is malt-rich with tons of fruit and sweet and sour flavors. It is wonderfully tangy and smooth at the same time.
Mouthfeel is soft with the sweetness predominating.
It finishes with rich fruit flavors and high acidity.
03-23-2008 04:36:48 | More by elinash
South Dakota
3.5/5 rDev -8.9%
02-09-2014 16:42:31 | More by SD-Alefan
Monk's Café Flemish Sour Ale from Brouwerij Van Steenberge N.V.
86 out of 100 based on 2,306 ratings.

subset: commoncrawl


text:
Cole Haan Vanessa Air SlideSKU: #7908102
Product Information
- Please note that this style is either discontinued and/or from a previous season.
- Artistic detailing is added effortlessly to your ensemble when you wear the Cole Haan Vanessa Air Slide.
- Hand-stained leather upper.
- Slip-on silhouette.
- Heritage weave detailing on vamp straps.
- Leather lining.
- Padded leather footbed.
- Concealed NIKE AIR Technology.
- Jute-wrapped detail at midsole.
- Stacked platform and wedge heel.
- Leather outsole.
- Measurements:
- Heel Height: 3 1⁄2 in
- Weight: 9 oz
- Platform Height: 1 in
- Product measurements were taken using size 7.5, width B - Medium. Please note that measurements may vary by size.


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- About IDCE
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IDCE Students Profiles
Zaliah Zalkind (CDP '2010)
Zaliah Zalkind (USA) has a degree in Liberal Studies from the University of Arizona with concentrations in political-economy, gender and sustainable development. He has worked with organizations focusing on gender violence, local micro-business development, domestic violence, and human rights community organizing. Most recently, Zaliah has worked as Program Support Coordinator for Border Action Network in Tucson, AZ. His research interests include community sovereignty and decolonization, community organizing, deconstructing power relationships, and implementing localized alternatives to coercive globalization.


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We will be open:
Saturdays and Sundays October 5th - November 3rd
We will open during the week for groups
by appointment only please
email: email@example.com
Welcome to Spring Hill Pumpkin Patch
2013 season
October 5th - November 3rd
We have a new phone number: 417-259-9238
Hours of Operation:
Saturdays 11:00 am till dark
Sundays 12:00 pm till dark
Admission includes all activities including corn maze,
hay bale run, playground, hay ride, hay fort,
corn tub, train rides, and much more!
Check out our group rates!
For a group of 15 or more : $6.00 per person
Church Groups - Scouts - Clubs - Birthday Parties -
Family Reunions - Friends wanting a cookout
We will open for large groups any day
By appointment only please...see schools and groups page for more info
$7.00 adults & children
Group Rate:
$6.00 per person
age 2 and up
( must have 15 or more )
School Rate:
see schools
The August flooding hit Spring Hill Pumpkin Patch in a big way!
We lost our admission booth, bridge, and storage shed with decorations, antiques, and signs. We have been busy behind the scenes rebuilding and getting ready for the 2013 season.
The Lord has blessed us and we know that
this is going to be a great year.
We hope you'll visit us!
We are rebuilding.....
creating our new "after" pictures
Our 2013 Corn Maze


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Changes related to "1990-07-19 Lindell Holmes w rsc 9 Carl Sullivan, The Kingdome, Seattle, Washington, USA - IBF"
From Barry Hugman's History of World Championship Boxing
This is a list of changes made recently to pages linked from a specified page (or to members of a specified category). Pages on your watchlist are bold.
No changes on linked pages during the given period.


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- Academic Support
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Student Publications
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|How to Donate to SPIN
|Volunteer Opportunities
General contact information:
SPIN can be contacted at firstname.lastname@example.com.
Spin Executive Board Members 2013-2014
Executive Director - Riane Lafferty
Fall Events Director - Kasey Hildonen
Spring Events Director - Jenna Furman
Community Outreach Director - Michaela Savoteen
Financial Director - Tara Pistorese
Fellowship Coordinator Director - Brooke Meckler
Our mailing address is:Syracuse Public Interest Network
c/o Office of Student Life
444 E.I. White Hall
Syracuse, NY 13244


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|Map Legend
|Romantic Naviglio Grande
|Milan canals cruising tour
Ciao Bella Milan
Milan, Italy Youth Hostels
The Best Hostel in Milan,is a Villa situated in the center , only 5 minutes by walk to the main street...
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Bed&bed Milan
Milan, Italy Youth Hostels
The B&B Milan is located 850 meters from Duomo Square and offers 10 comfortable rooms......
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Hotel Central Station
Milan, Italy Youth Hostels
City hotel Central Station is located right beside Milan Stazione Centrale...
$40 Per Night
Primavera del Prosecco - Bike the Wine Roads
Vicenza, Italy Bike Tours
Join Italiaoutdoors and welcome spring with a bike tour of the Prosecco, Piave and other Veneto wine regions. Visit the province of Treviso, during the Primavera del Prosecco festival, a celebration of the wine, food and culture of the region....
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PATH, gourmet bike tours in Apulia (Puglia)
Apulia, Italy Bike Tours
Path is the leading biking tour company of Southern Italy offering luxury Bike tours off the beaten paths of Puglia, combined with wine & food tasting trips in Apulia, Basilicata and Campania, as well as cookery classes, hiking and walking holidays....
Starting at $300 Per Night
Island Interlude
Sardinia, Italy Motorcycle Tours
Tuscany to Elba, and on to the Island of Sardinia. Superb beaches, delightful roads and centuries of history combine to create Mediterranean Magic....
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Real Safaris with African guide Adventures
Chieti, Italy Wildlife & Safari Tours
We offer 7 days/6nights safari experience to Kenya (Tsavo-Amboseli-Masai Mara) or to Tanzania (Ngorongoro-Serengeti-Manyara). Mobile tented camp or luxury lodge Full board. All our safaris use 4x4 jeep Include all park fees and professional guide....
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Awesome Italian 2014 Cultural hands on experience: Cooking, Painting,Wine Tasting, Language course and more in this EAT, PAINT, LOVE Italian Holiday...
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text:
Origin: Guatemala, Latin America
Body: Full-bodied
Roast: Medium Roast (3)
Summary of taste: Sweet honey with a hint of spice and chocolate
Whittard recommend: Using a filter, cafetière or pour over and enjoying black or with milk according to taste
When to drink: Evening
Guatemalan Antigua Coffee exudes pure Latin American passion. Its sweet, honeyed taste lingers on the palate in a delightful way.
It grows in near perfect conditions, high up in the highlands bordering the ancient city of Antigua. The area produces some of the best coffee in the world. Surrounded by volcanoes, the soil is rich in minerals, giving the beans a mellow honeyed taste with hints of spice and chocolate. Bathing in a moist humidity under the deep shade of the forest trees allows the coffee to grow slowly and develop its full-bodied taste and complex lingering sweetness.
Perfectly balanced, with just the right amount of acidity and a wonderful aroma, Guatemalan Antigua Coffee is an exotic and exciting drink to finish off the day.
For the freshest and best tasting coffee, please consume within 4 weeks.


text:
Niblack Mine
Project Status
The Niblack project is in an advanced phase of exploration. Heatherdale is working toward a pre-feasibility study on the economic viability of the project. They expect that the mine could be applying for permits as early as 2013.
Development plans call for processing about 1,500 tons to 2,000 tons per day. Currently Heatherdale has mined about 6,000 feet of exploration tunnels underground and has produced 60,900 cubic yards of waste rock. Twenty to twenty-five percent of this rock is known to be acid producing.
The project will require development of a marine access and barge facility on the adjacent State-owned tide and submerged lands. Other surface disturbances will include an access road from the bay, portal, and waste rock storage and disposal areas and a contained area for acid producing rock. The State of Alaska has proposed an access road to the mine to connect it with the current road system of Prince of Wales. This road would be through the Tongass National Forest, as shown on this map by Ground Truth Trekking.
The company plans to ship the ore from the mine site to a mill built near Ketchikan for concentration. The location of the mill has not been determined. Presumably, the tailings dump will be located near the mill site. The concentrate will be further processed overseas.
It is unclear how the proposed mill will obtain the extensive electrical power and fresh water necessary for operation. It is also unclear how many decades after closure the resulting tailings dump would have to be maintained to protect the water resources around Ketchikan from contaminated runoff.
Conservation Values
Located just west of the mine site is the Kegan Lakes and stream system that is an enormously popular and nationally recognized destination for sport fishing and recreation. The system supports all the anadromous species of pacific salmon except for kings. It also supports steelhead, cutthroat and rainbow trout and Dolly Varden. The Alaska Department of Fish and Game lists the system as one of the "most important" watersheds in SE Alaska for its fisheries values. Some of the lakes in this system have been identified as possible hydropower sources for the mine. SEACC nominated this area for inclusion in the Wild and Scenic Rivers system.
In addition, the mine site is located in an area identified by the State Historic Preservation Office as important due to the high potential for undiscovered cultural remains.
For additional information, please contact Guy Archibald at: firstname.lastname@example.com, or at (907) 586-6942.


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Building a Strategic Framework: Helping Employees Understand the Company's Mission and Goals
Download Now Free registration required
Executive Summary
Employees provide the fuel for every organization, and the performance of each individual does impact the bottom line, as well as the company's capacity to serve its mission and meet its business objectives. In many companies, however, employees cannot independently assess how their own efforts specifically contribute toward these overarching goals. While such information may not be critical to the daily performance of their jobs, employees who lack this knowledge are at risk for becoming disengaged and apathetic ? at which point, according to one author, "success is a crap shoot." It is incumbent upon managers, therefore, to convey this information in clear, respectful, and accessible ways. This ExecBlueprint discusses how HR can support managers in the process of helping employees understand and serve the core values of their organizations. The authors share multiple ways that this can be accomplished: in frequent company meetings and training sessions, via the intranet and other company communications channels, and, perhaps most importantly, in performance reviews.
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Your dog gives you a lifetime of unconditional love, loyalty, and friendship. In return, she counts on you to provide her with food, water, safe shelter, regular veterinary care, exercise, companionship, and more. Take care of these ten essentials, and you'll be guaranteed to develop a rewarding relationship with your canine companion.
Copyright © 2002 The Humane Society of the United States. All rights reserved.
Main Station: 507-252-4747
6301 Bandel Road NW
Rochester, MN 55901
Newsroom: 507-281-4747
Tollfree: 1-877-FOX47TV


text:
Lisa A. Coppola L'89
Lisa A. Coppola obtained her Bachelor of Science, magna cum laude, in advertising and marketing from Syracuse University and her Juris Doctor, summa cum laude, from Syracuse University College of Law in 1989. As a law student, she was on the Syracuse Law Review and Moot Court, and participated on the National Trial Team, traveling regionally and to nationals under the mentorship of Professor Elijah Huling and Professor Emeritus Travis H.D. Lewin. As a 3L, her team won the Lionel O. Grossman Trial Competition, and she was named Best Advocate.
Ms. Coppola is now a partner with Buffalo-based Rupp, Baase, Pfalzgraf, Cunningham & Coppola, a firm that has grown from five to 38 attorneys in the past 10 years. Her clients rely on her to help them avoid risk in employment and general business matters, but if a dispute arises, Ms. Coppola is well-acquainted with the courtroom, having tried numerous cases to verdict in both federal and state court. In addition to counting regional businesses among her clients, Ms. Coppola also represents a number of charter schools in Western New York.
Ms. Coppola has created a niche for herself and her firm by focusing on women business owners through the firm's Legal Weapons initiative. Through interactive networking seminars, speaking engagements, newsletters, and online communications, Ms. Coppola and her partners engage and educate entrepreneurs and help them to manage and grow their businesses.
Ms. Coppola's work has not gone unnoticed. She has received numerous awards and is a sought-after speaker. She was named a 2012 New York Super Lawyer and was honored as a 2011 Woman of Influence by Business First of Buffalo. She serves as a board member of the Canisius College Women's Business Center, The Mid-Day Club of Buffalo, Asian Connection of WNY, and the Health Sciences Charter School.
Relevant Links:
Rupp, Baase, Pfalzgraf, Cunningham & Coppola
Erie County Bar
Alumni Spotlights
Frank Carbonetti L'99
Angela R. Cruz L'06
Aris Evia L'99
David J. Efron L'93
Catherine Gale L'78
Scott W. Hackwelder L'04
Kristoffer (Kris) Kiefer L'05
Mary C. King L'04
John J. Leo III L'03
Cheryl Pinarchick L'95
Kate M. Powers L'02
Kevin Saunders L'97
Janine A. Scott L'97
William Tansey L'03
Charles Taylor L'96
David W. Baker L'05
Jae H. Cho L'04
Lisa A. Coppola L'89
Danette Edwards L'02
Noah J. Garber L'08
Roy S. Gutterman L'00
Adam J. Katz L'04
Richard E. Mitchell L'95
Julie Morse L'05
Frederick J.M. Price L'03
Kelli Provenzano Cain L'06
David M. Tang L'05
Michael P. Votto L'03
Krista Witanowski L'02
Michael Anthony Bottar L'03
James T. Dehn L'98
Maya M. Eckstein L.95
Seth Eichenholtz L'02
Susan R. Horn L'74
Cynthia Kearley L'01
Michael T. Maroney L'00
Carey Ng L'02
2010-2011Dana Leccese Babbin L'96
Henry J. Ford, Jr. L'02
Zabrina Jenkins L'00
Stephanie Jones L'03
Barker C. Keith L'97
Tiffany H. Lee L'97
Joshua N. Lief L'88
Timothy M. Meehan L'96
Timothy Paul L'84
Gerard 'Rod' Saggese III L'99
MaryTeresa Soltis L'03
Ruchi Thaker L'02
Nathan Wheatley L'02
Stewart D. Aaron L'83
Robert J. Anello L'80
Eddie Baba L'03
Adam Leitman Bailey L'95
Scott Charney L'88
Alan Crain L'76
Andrew Dember L'79
Eric Eichenholtz '02
Virginia Grady L'83
Hon. William Q. Hayes L'83
Hon. Deborah H. Karalunas L'82
Jaye B. Martin L'79
George R. McGuire L'96
Benita Miller L'96
Eileen Millett L'74
Matthew Moore L'95
Michael Riley L'03
John W. Ryan L'85
Howard Siegel L'70
Katie Strangis L'03
Ellen Zimiles L'83


text:
Sportswear feels glamorous when lamé glitter and suede are combined. Luxe up your weekend wardrobe with these high top sneakers in a stylish smokey hue.
US Standard FREE
(2-8 working days, NY 2-3)
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(order by 2pm EST)
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Shop with confidence with free returns.
See full delivery and returns information.
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or call us on (toll free):+1 877 955 2466
Italian sizing. Fits true to size. View Size Guide
Jimmy Choo shoes are in Italian sizing


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Seasonal Influenza vaccine General Information
Pricing |Community Vaccination Clinics| Immunization Safety | Other Immunizations
Influenza Vaccinations
(Seasonal Flu Shots)
The Center for Disease Control and Prevention (CDC) recommends an annual flu vaccine for everyone ages 6 months and older as the first and best way to protect against influenza.
The UCHD now has all varieties of influenza vaccine, including flu shots (injectable), nasal ("FluMist"), high dose, preservative free and the new Quadrivalent.
Our main office is located in Provo with Satellite Clinics in American Fork and Payson (click on the links for clinic hours and locations). All clinics have walk, first-come/first.
At this time, the Utah County Health Department only has
"Preservative Free" (for children ages 6 months to 3 years old)
"High Dose Flu" (for individuals 65 and older).
Please check back as we are getting supplies in regularly.
* For more information about the types of vaccines, who should use which, and possible reactions, please see the Center for Disease Control and Prevention's Influenza Vaccine Information Statements at www.cdc.gov/vaccines/pubs/vis/#flu.
** Cost is discounted for payment at time of service. We accept many health insurances, Medicaid and Medicare for flu vaccines (see your own insurance for coverage benefits). We also have Vaccine for Children (VFC) flu vaccine. Find out if you qualify for the VFC Program.
Top of page
To find other sites in Utah, go to www.UtahFluFighters.org or enter your location:
Community Vaccination Clinics
Besides our regular clinics, the UCHD has community clinics available that offer flu as well as other adult and childhood immunizations. These events vary in time and location, and are subject to change, so please check back for updates.
For a list of community clinics, please see www.UtahCountyHealth.org/immunizations or regular clinics for one of our office clinics.
Immunization Safety
National Immunization Hotline
National Spanish Immunization Hotline


text:
Is Hunter Pence here to save the Giants? No, but the Black and Orange certainly got better at the trade deadline.
The Giants have made their moves at the trade deadline, now how do they match up with the rest of the league?
San Francisco Giants GM Brian Sabean isn't usually one to mince words, and during a pre-game talk with some media folk in the Giants dugout Saturday he got right to the point; the team needs more...
As the MLB Trade Deadline approaches, the Giants are looking high and low for a bat -- any bat. Here are some options.
Carlos Beltran to the Giants sounded like any other rumor -- until the Giants got all buddy-buddy with Beltran this week and the Mets traded K-Rod to the Brewers for two players to be named later.
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Bobby Arthurs, from Aiken County Animal Services, appeared with with WJBF News Channel 6's Mary Morrison and our Adopt-A-Pet coordinator Anne Sawyer on Wednesday, February 6th.
During the segment, Bobby Arthurs has Denny, an adorable small beagle, and Anne Sawyer has Lamont, a Roxie-lab mix.
Both dogs are neutered, up-to-date on vaccinations, and microchipped. They are good with children and other pets.
The shelter has a Valentine's special for cats and dogs for half price ($35) until March 2nd.
Call the shelter if you know of anyone who has lost a miniature horse that the shelter rescued recently.
For more information, call 803-642-1537 or visit the shelter at 411 Wire Road, in Aiken.
1336 Augusta West Parkway
Telephone: 706.722.6664
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Q. Housetraining: I have a new puppy. I love him but he keeps on having accidents on our carpet. Do you have any suggestions?
Dr. Burch: There are a few fundamental rules that will help you with housetraining. First, feed your puppy a quality dog feed. Keep the feeding amounts and schedule consistent. Keep a regular schedule of trips outside. For a young puppy or adult dog who has never been housetrained, this might mean you start with 'potty breaks' every hour, then go to every two hours, and so on.
Q. Nipping/mouthing: No matter what I do, my 12-week old terrier puppy won't stop biting when I hold her. My hands look like a pin-cushion from her small, needle-like puppy teeth. OUCH! Please help.
Dr. Burch: Many people don't realize that with young puppies, mouthing and chewing is not a behavior problem. This is a developmental issue and just as with human babies, puppies need to mouth as a part of teething. The trick is to have plenty of acceptable chew toys readily available so when your puppy starts to bite your hand, you can quickly offer her an acceptable item for chewing.
Q. Help, this hyper dog is driving us crazy! I just adopted a beautiful new Border Collie who is just over a year old. He never stops moving. Do you think he could be hyperactive?
Dr. Burch: Chances are, your Border Collie is not hyperactive. It's important for dog owners to understand the breeds that they have chosen. Border Collies were bred for centuries to run miles after sheep. This is a breed for which a leisurely walk around the block when you get home from work won't be nearly enough exercise. Border Collies need a job, whether it be herding sheep or getting daily training and exercise through exciting sports such as agility, obedience, or flyball.
Q. Chewing my Jimmy Choos: I love my Husky but he has chewed up more than one of my designer shoes. This is getting to be expensive. Why do dogs pick the most expensive things in the house and chew them up?
Dr. Burch: It could be that your dog has an excellent sense of fashion, but it's far more likely he's chewing your Choos because he has access to them. For chewing, the first tip is to manage your environment. If he can't get to the shoes, he can't chew them. Before leaving your dog unsupervised, quickly patrol the area and secure anything he might chew. Provide puppies or young dogs a good selection of items to chew for teething. Look into some specially designed dog toys in which a treat or peanut butter can be hidden in the center. These give the dog something acceptable to chew as well as a stimulating activity. For dogs who engage in a high frequency of destructive behaviors (including chewing), crate training may be necessary.
Q. The benefits of training: If you had only one tip for me as a new puppy owner, what would it be?
Dr. Burch: Training, plain and simple. Puppies learn things from the moment they open their eyes. Training will give your dog something to wrap his mind around and keep him out of trouble. Teach your adult dog good manners and reward him with a Canine Good Citizen (CGC) certificate or enroll your puppy in an AKC S.T.A.R. Puppy program that will help solve housetraining and chewing issues among others. Go to The American Kennel Club to find a training class in your area.
Originally published on LHJ.com, February 2009.


text:
Universal Medium-Duty Cross-Cut Shredder
8 Sheets/ Pass - 5/32" x 1 1/8" Particle Size - 8 1/2" Throat Width - 2.8 Gallon Waste Capacity - Shreds Credit Cards, Paper Clips, & Staples - View Complete Details
Product Number: UNV38182
Sold Out
This product is sold out and we do not know when we will be getting another shipment. We apologize for any inconvenience this may cause.
Check similar items below to see if a replacement product is available.
Product Details
Universal Medium-Duty Cross-Cut Shredder - Cross cut operation keeps your information safe and secure. Extra large wastebin capacity reduces the need to remove your garbage. Shreds paper, staples, small paper clips, and even credit cards for all your shredding needs. Overload/overheat protection prevents machine damage. Auto start/stop function ensures quick and easy performance.
- Cross cut operation.
- Extra large wastebin capacity.
- Shreds paper, staples, small paper clips, and even credit cards.
- Overload/overheat protection.
- Auto start/stop function.
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Comments about Universal Medium-Duty Cross-Cut Shredder:
Powerful motor grinds up paper without complaint!
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I was amazed at the quick delivery. This was the first time I had used this company and I was very pleased. Product price and shipping cost very reasonable.
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The Search for the Face of myFOX10
Complete Contest Rules
Complete Contest Rules
The search for the Face of myFOX10 is over! Our winner is JT Jefferies. Click play on the video to learn a little about JT!
The network announced Monday that Jennifer Lopez, Keith Urban and Harry Connick Jr. will be judging singers again in 2015
TERRE HAUTE, Ind. (WTHI) – Terre Haute Savings Bank Sports Banquet.
TERRE HUATE, Ind. (WTHI) Your genetic code could be the key to unlocking your future and a Wabash Valley university is on the cutting edge o…
NEW YORK (AP) — Select nominations for the 2014 American Theatre Wing's Tony Awards, announced Tuesday. Best Play: "Act One," "All The Way,"…
Bower's 7th and 70 Three Wabash Valley locations: 3305 South 7th Street – Terre Haute 2710 Prairieton Road – Terre Haute 112 South Washingto…


text:
Kansas City Chiefs
Dexter McCluster - #22 - WR
|5' 8"/ 170 lbs.
|Largo, FL
|Years played
|2010, 2nd round, 4th pick by Chiefs
Chiefs sign LB Anderson, place LB Sheffield on I.R.
The Chiefs announced on Wednesday that they have signed veteran LB Charlie Anderson. The team also placed LB Cameron Sheffield on injured reserve.
Thum steps down as Chiefs president
The Chiefs announced Tuesday that Denny Thum has stepped down as president, effective immediately, after 36 years with the club.
Chiefs' 'D' looking light-years better under Crennel
After a year in which it struggled all season long, the Chiefs' defense looked like a different group Monday night.
Perhaps I picked the wrong sleeper in AFC West
I spent much of the offseason believing the Raiders might be the team to watch in the AFC West. After one week, I am starting to think it might be the Chiefs who will surprise.
Chiefs hold on for 21-14 win over Chargers
Jamaal Charles' 56-yard touchdown run and Dexter McCluster's team-record 94-yard punt return gave Kansas City a two-touchdown lead and the Chiefs held San Diego on four downs inside the 6-yard line in the final minute for a 21-14 victory ...
Chiefs' Johnson back in Haley's good graces
Derrick Johnson has won back his starting ILB job for the Chiefs after a season in Todd Haley's doghouse, according to our AFC West Whispers.
Chiefs awarded DT Toribio, cut WR-KR Lawrence
The Chiefs announced on Sunday that the club has been awarded ex-Packers DT Anthony Toribio via a waiver claim. The team also released WR-KR Quinten Lawrence.
Chiefs announce practice squad
The Chiefs announced on Sunday that the club has added eight players to its practice squad, including developmental QB Tyler Palko.
Patriots lose McGowan, trade for Page, White
New England acquired Chiefs S Jarrad Page in a trade after placing S Brandon McGowan on injured reserve Saturday. They also traded for Eagles LB Tracy White, giving up a 2012 draft choice.
Chiefs sign Page to RFA tender, cut seven
Restricted free-agent S Jarrad Page finally has signed his one-year tender, the Chiefs announced late Friday. The team has been given a roster exemption for him. Kansas City also released seven players.
Chiefs' McCluster shining on multiple fronts
One of the Chiefs' biggest concerns with 2010 second-round pick Dexter McCluster could be figuring out where not to play him.
Chiefs rookie Sheffield carted off field
Chiefs rookie LB Cameron Sheffield was carted off the field Friday night with a neck injury after a helmet-to-helmet hit with Eagles RB Mike Bell.
Searching for QB help next year?
PFW's Eric Edholm identifies the teams that are most likely to seek QB help before the 2011 season begins a year from now.
Lions' secondary becoming a primary concern
The Lions' best defensive back, FS Louis Delmas, has battled a groin injury and hasn't played much this preseason, one of several concerns the team has in the secondary.
Average value of NFL teams decreases
In Forbes magazine's annual ranking of NFL team values released Wednesday, the average value for NFL teams fell two percent.
McCluster has left Sunday's game against the Denver Broncos to be evaluated for a head and neck injury. The Chiefs said his return was questionable.||||||| It was unclear when McCluster was hurt, but the injury was announced at the beginning of the second half. McCluster had been active over the first 30 minutes, running twice for 23 yards and catching a game-high four passes for 21 yards.
McCluster has left Sunday's game against the New Orleans Saints after being injured in the third quarter.||||||| McCluster hurt his shoulder, which had been bothering him during the week, leaving his status as questionable coming into the game. His injury occurred when fell after making a short catch, letting the ball go moments before he would have been touched down by cornerback Jabari Greer. Officials initially ruled McCluster down, but the call was changed on replay review to a fumble recovered by New Orleans.
McCluster rushed 12 times for 61 yards and a score as the Kansas City Chiefs beat the Broncos 7-3 on Sunday.||||||| McCluster added three receptions for 25 yards. He gained a career-high 516 yards on the ground with a 4.5 average.
McCluster had five receptions for 89 yards and three rushes for 15 in Saturday's 16-13 OT loss to Oakland.||||||| McCluster put up some unimportant numbers in a losing cause.
McCluster carried nine times for 45 yards on Sunday in a 20-17 loss at San Diego.||||||| McCluster also added a team-high five catches for 17 yards.


text:
It may not seem logical, but this time of year is a bad time when it comes to hunger.
The U.S. Department of Agriculture says 50-million Americans live in homes that don't have a dependable food supply.
That number includes 16-million children.
Dr. Michelle Borba is an expert on family issues.
She says hunger creates stress and significant problems for children who are growing and trying to learn.
Borba also says the quality of the food is important.
Fresh Fruits and vegetables are a key part of a proper diet.
The Fighting Hunger Together initiative is working to fill the need by donating 30-million meals this spring.
Walmart is partnering with the top food companies to spend $3-million on the project.
Spring has a hunger gap, because food banks are at their lowest level of donations for the year.
You can go to the Walmart web site and vote for your favorite local organization to get some of the food.
You can also find places to volunteer, on that web site.
Borba says that kind of effort, can give children a life lesson in charity and giving back to the community.
If you type in Tulsa, OK, you will have 4 charities to support.
They are the Youth Services of Tulsa, The Tulsa Community Food Bank,
The Oologah Methodist Church and the Agape Mission of Bartlesville.
You can vote on a daily basis.
Evangelist Franklin Graham prayed on a sidewalk outside the Pentagon Thursday after his invitation to a prayer service inside was withdrawn because of comments that insulted people of other religions. More>>


text:
SUMMERSVILLE, WV (AP) — The West Virginia Division of Motor Vehicles has opened a regional office in Summersville.
The $2.8 million facility is the 24th DMV regional office in the state.
Gov. Earl Ray Tomblin and other officials participated in a ribbon cutting ceremony for the office on Monday.
says in a news release that Nicholas County residents no longer have to
go to Beckley or Flatwoods to obtain DMV services.
Copyright 2013 The Associated Press


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W.O.D.: E Long Intervals Mid Week 4
DE: Back Squat 12 sets of 2 reps @ 60% of 1RM + accommodating resistance on 0:45
Post loads to comments. Rest 5-10 minutes then perform CFE S&C WOD.
For time:
Row 500m
25 Pistols (per leg)
15 Hang Cleans, 155/105*
Row 250m
20 Pistols (per leg)
10 Hang Cleans, 155/105*
*Games/Regionals Athletes: use heaviest load possible; the RX'd load at Regionals is 225/135.
Post time to comments.
3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform S&C Recovery.
Single-Sport (SS)
"Lactate Shuttle"
Choose ONE of the following sports:
Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on using 40# ruck or vest; cover as much distance as possible
Post sport and distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 8 x 200m on 3:00, hold splits within 3-5 seconds
Bike (WED): 5 x 1M, spin/rest 90 seconds between, hold splits within 3-5 seconds
Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Post sport and distances/times to comments.
Whiteboard Wednesday
Workout Legend | Demonstrations | General FAQ | EnduranceFAQ | S&C FAQ | WOD RSS Feed
Comments (46)
|Daniel Smith
on Tuesday, April 24, 2012 at 06:46 pm
Sub?ok so i am a little stuck on the 500 meter row and the pistols. what would be a goodsub for those two?? or how can i modify the pistols. Where i train there is not rower so could i run on the tread mill??
on Tuesday, April 24, 2012 at 08:14 pm
Sub?Daniel - the best sub for the row is the sumo deadlift high pull @ 45# (see the crossfit.com FAQ for a description. If you convert rowing distance to a run then it's usually a 400m run for every 500m row. I think that's on the CFE site somewhere.
on Tuesday, April 24, 2012 at 08:28 pm
SubsSee crossfit.com FAQ for substitutions
3.6. What if I don't have a rowing machine?
Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
There is no suggested substitution for pistols
on Wednesday, April 25, 2012 at 01:28 am
WOD + big help neededSubbed running for rowing (400/200)
Pistols while holding on to a bar
Hang Cleans with 36.5kg (56.5 is PR)
Those pistols were killing me.
++ Help ++ Help ++
I can't do back squats, because I can't get my arms and hands in the right position. I'm not capable of bending my arms backwards as needed, so that my wrists would be straight.
Do you have any suggestions how to get started? It would be really helpful.
|Michael Kelly
on Wednesday, April 25, 2012 at 01:36 am
Lactate ShuttleWas/is the lactate shuttle supposed to be approached as a time trial or as something like intervals with the mcmillan calculator
|Adam Thomas
on Wednesday, April 25, 2012 at 04:22 am
Rows/PistolsDaniel, the sub for rowing is sumo deadlift high pulls. You can youtube that. As far as pistols go, I have ACL issues, so I can't do them. I substitute standard air squats, but double the reps.
|Alan Pamayo
on Wednesday, April 25, 2012 at 04:43 am
Endurance RunLactate Shuttle (run): .74, .88, & 1.02 miles
TOTAL: 2.64 miles
Paces: 6:45, 6:49, & 6:51 MIN/MILE
|Wouter M
on Wednesday, April 25, 2012 at 04:50 am
Video not working & WODS&C in 11.15, scaled to 100 pnd HC
DE @120 pnds
Video not working?
|Aaron G
on Wednesday, April 25, 2012 at 05:57 am
Missed SwimSo I missed my swim this morning...anyone have a weight workout that would help replace my swim today as I won't be able to get to the pool. Let me know if anyone has any ideas.
|Jim B
on Wednesday, April 25, 2012 at 06:12 am
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on7:35 pace about 10-12 seconds faster then 5k pace.
on Wednesday, April 25, 2012 at 06:27 am
subOn the main page the sub is sumo high pulls, if you need an example of the ex you can youtube it.
on Wednesday, April 25, 2012 at 06:55 am
DE: Back Squat 12 sets of 2 reps @ 60% of 1RM + accommodating resistance on 0:45 - 120lbs.
For time:
Row 500m
25 Pistols (per leg)
15 Hang Cleans, 155/105*
Row 250m
20 Pistols (per leg)
10 Hang Cleans, 155/105*
I only finished the first round with 105 lbs in 10 minutes using a post to support me on the pistols. That takes a lot of balance.
on Wednesday, April 25, 2012 at 07:43 am
RE: WBWYouTube is being difficult today and decided not to upload the video. Working on fixing it.
on Wednesday, April 25, 2012 at 07:45 am
RE:WOD + big help neededwww.mobilitywod.com There are several episodes that will address the areas that you need to work on to be able to do.
on Wednesday, April 25, 2012 at 07:48 am
RE:Lactate ShuttleMichael-- It is not a time trial.
|Dan Schultz
on Wednesday, April 25, 2012 at 08:25 am
Sub ReplyWell it's might be best to take the day off from running, so maybe you could do kb swings instead of rowing. And doing pistols in a doorway or a power rack is a good way to work up to unsupported pistols. You just hold onto the side and help lift yourself up.
on Wednesday, April 25, 2012 at 09:04 am
rowing subI get that FAQ has a ridiculous amount of sumo deadlift high pulls as the rowing sub, but why replace a monostructural activitiy (cardio) with a weight lifting movement? How much 'damage' is one doing to their training if they sub a run (400m, 200m) for the S&C wod and are a SS runner or 3S athlete?
on Wednesday, April 25, 2012 at 09:07 am
Strength and S&CDE - 60% 1RM 12x2
Went at 215. We don't have real good options for dynamic resistance so left that off and concentrated on speed
500m Row/25 Pistols(R+L)/15 Hang Cleans@155/250m Row/20 Pistols(R+L)/10 Hang Cleans@155
16:43 - Did Hang *Power* Cleans because I didn't write down the workout and figured it was based on the Regional workouts. Full squat clean would have slowed me down
on Wednesday, April 25, 2012 at 09:16 am
Rowing & Pistol Sub/Scale@JenJ - as to the number being ridiculous. How many pulls does it take to do a 500m row? 50 seems pretty reasonable. The amount of force to accelerate the bar seems like it would be similar to the Concept2 Erg as well.
The main problem I see with running as a sub for rowing is the lack of upper body work in the running (yes you use your arms but it's pretty minimal compared to rowing).
@Daniel Smith - For the pistol sub/scale there should be a fair number of videos out there, but holding onto a pole or a band are possibilities. Also sitting back to a box(or a bench) is one of the progressions Carl was showing for the games workouts.
on Wednesday, April 25, 2012 at 09:24 am
SS Run.72, .83, .92
Much slower than the last lactate shuttle we did. I was able to hit just over a mile on 7min last time.
on Wednesday, April 25, 2012 at 09:45 am
Rowing & Pistol Sub/Scale - 2@jenJ - I hope you took that the right way. I wasn't trying to be critical, just trying to respond to the issues you raised.
I think the idea is that the load is light enough that it qualifies as basically a monostructural activity and if 35/45 seems like more load than you put on the erg handle then you should use whatever weight seems equivalent to a pull on the rower.
@Daniel Smith - Here's the link to the video posted a couple of days ago
on Wednesday, April 25, 2012 at 10:06 am
Rowing sub50 would be middle ground - 2:00 500m/avg at 25 SPM. You lose carryover from the recovery - can't gain extra high pulls like you can gain meters. But you also have those people who can rattle off 500m in 1:30 at 30SPM, or the less experienced in 2:15+ with just as high a stroke rate. I see your point re: little upper body work with running, but even when I'm rowing I'm trying to keep my upperbody as relaxed as possible. Sure, I'm pulling on the handle, but I'm not wrenching on it (no grip/rip). I try to keep the work 80/20 legs/arms. Besides, they'll be getting some good work in w/ the hang cleans. If the S&C wod was "Jackie" with 1000m row and I was erg-less, I'd nix the SDHP and run.
|Zach O
on Wednesday, April 25, 2012 at 10:34 am
Water based.Thanks JMAC this helps out a lot. I like CFE and want to continue to use it. However running is my weaker area so Im going to keep swims to 2 per week and keep runs to 3 per week. Thanks again for the response.
|Tom Curteis
on Wednesday, April 25, 2012 at 10:43 am
White Board Wednesday QWhere do you fit in a rest day in that program. Am I better off resting on a CF day or a rucking day? or not having a rest day. Sorry new to CFE.
|Enoch Pitzer
on Wednesday, April 25, 2012 at 11:53 am
MTBBig thanks to JMAC for puting out some great/much needed help on MTB. Great stuff.
on Wednesday, April 25, 2012 at 11:57 am
Rowing subJenJ, I agree with 90% of what you are saying and of course there is no perfect sub (otherwise it wouldn't be a sub). I think the work on the posterior chain in the back and arms from the SDHP is going to be very similar to the row if executed correctly. This is a lift where you are extending the hips and getting the bar to float up to the chin, arms are acting like ropes connecting to the bar at the bottom and simply guiding at the top.
Daniel, hope the discussion helped. As mentioned by Dan Schultz KB swings (Russian or American) would be another sub to get the cardio and posterior chain with the shoulders, arms and grip getting some work.
on Wednesday, April 25, 2012 at 12:18 pm
trainerif i'm doing the bike on the trainer, should it be higher resistance/higher gear/lower cadence or higher cadence/lower resistance for the mile?
on Wednesday, April 25, 2012 at 12:30 pm
Alternate Pistols?Is it recommended to alternate the leg you are doing the pistol squat on like the video in the demonstrations page shows or should you do all reps on one leg and than switch to the other leg and complete all reps?
|Brad Williams
on Wednesday, April 25, 2012 at 03:57 pm
4.25.12 WODStrength & conditioning this morning. 135lbs for the Squats. 95lbs for the Hang Cleans- 10:42 min. Did some run drills after. Hope to have my new bike by the end of the weekend. I miss not riding.
on Wednesday, April 25, 2012 at 05:14 pm
3S BikeBike: 5x1M, rest 90, then did 10mi for fun
2:37 (22.9mph)
2:45 (21.8mph)
2:44 (21.9mph)
2:49 (21.3mph)
2:47 (21.6mph)
|Chad Brinkley
on Wednesday, April 25, 2012 at 05:43 pm
Bike WODI did the three sport Bike WOD this afternoon: 5:00 Warm Up (High Cadence Spinning), 5x1 Mile with 90 seconds rest (intervals were 2:42; 2:43; 2:40; 2:46; 2:42); 5:00 Cool Down.
S&C at the local box this morning:
For time... 100 Pull Ups, 100 KB Swings @55, 100 Double Unders, 100 Overhead Squats (Scaled to 65 Lb, 95 LB was RX). Total Time was 29:42. When I did this same workout last year, it took longer and I had to scale using single unders, a 35 LB KB, and a 35 LB bar for the OHS. The improvement I have seen in the last year is amazing... Crossfit and Crossfit Endurance are amazing!
|Tom Mc
on Wednesday, April 25, 2012 at 05:46 pm
Rucking for Fast Hike & WODThanks for the video, very informative. Anyone know where I can find some technique videos? I've been to pose running classes but am finding it difficult to stay off my heels when rucking. Maybe it's a pack weight distribution issue? I'm using the rucking plan to prep for a fast hike of the John Muir Trail. The goal is to be under 6 days. So around 40 miles and 9k of elevation per day.
Endurance: ruck, 2.1km total
Strength: 165 1-6, 175 7-12. What is "accommodating resistance"?
WOD: 115 for cleans 16:24
on Wednesday, April 25, 2012 at 06:22 pm
4/25/12DE back squat: used 165 for all 12 sets.
|Alan Pamayo
on Wednesday, April 25, 2012 at 06:33 pm
S&C WODDE Back Squats 2x12 @ 215 lbs
WOD: 14:31 @ 155 lbs... Subbed Hang Power Cleans instead of Hang Cleans (legs just couldn't take the extra work considering everything else)
JMAC, thanks for the video! I like the template and it seems to validate what I have been doing since December. My endurance organization is slightly different:
Mon OFF
Tues INT (Ruck)
Wed INT (Run)
Thurs OFF
Fri INT (Alternating w/ Sunday)
Sat OFF
Sun TT (Alternating w/ Friday)
Having Monday off keeps Sun/Mon from being two days in a row of the same sport (and without alternating the front of the week)
This gives me two workouts per week per sport, fairly adequate rest between them, and one FULL rest day.
The ME/DE/S&C WODs are all the same as RX's on listed days.
Can't wait for some articles/videos on technique, etc!! Thanks again.
|michael Kelly
on Wednesday, April 25, 2012 at 07:29 pm
thanks kaitlin
on Wednesday, April 25, 2012 at 09:45 pm
WODDE: 157...damm just realized the weight was suppose to be @ 60% of 1RM. I thought it was 50%...
S&C: Rx'd 14:13
Had to break up the HC every 5. I got a decent rhythm going on the second set of pistols but those suckers are tough....a lot going on there.
|Jake Fisher
on Wednesday, April 25, 2012 at 09:49 pm
Daily ResultsSTRENGTH: Box Squat (DE) 225#
155# on bar, 70# accommodating resistance w/ bands; so 155# at the bottom (used a box), 225# at the top -- focus on fast speed off the box. Did 6 sets of 2 reps on 0:45, then dropped the bands to 50# resistance, so 205# at top and even faster off the box. Another 6 sets for 2 reps on 0:45
WOD - 6:16 - 135# Hang Clean, max is 165 or 170# ??? Last time I did a max effort (back in Nov).
>> Good lung burner & nice warm-fuzzies afterward :D
This is a great way to program the prep work for WOD 2 -- I'll advise the CFL Team to check this out.
on Thursday, April 26, 2012 at 06:24 am
Lactate RunWarm-up 1.25 mi.
5:00 1400
6:00 1690
7:00 1975
Cool down - 1.25 cool-down
on Thursday, April 26, 2012 at 10:08 am
NWB questionWhat's a ruck?
on Thursday, April 26, 2012 at 10:30 am
RE:NWB questionA weighted run/march used as one assessment of physical fitness for the miltary
on Friday, April 27, 2012 at 04:56 am
Swim?I normally can hit the swim workouts set times. I don't think I can do 8x200 on the 3 min. Did I get slower or did the program just get higher expectations suddenly?
on Friday, April 27, 2012 at 08:19 am
RE:Swim?The distance may be a distance that needs.Scale to 175 or 150 if needed.
on Friday, April 27, 2012 at 11:06 am
WBW QUESTION??Where do you fit in a rest day in that program. Am I better off resting on a CF day or a rucking day? or not having a rest day. Sorry new to CFE.
on Monday, April 30, 2012 at 11:36 am
What does the :45 = for accommodating resistance ?I'm new to CE and was confused by the :45...I have the bands used to assist with pull ups and used a set of those--the red ones. I hooked them on the outside of where my grip is on the bar and then stood on them.
on Thursday, May 24, 2012 at 04:34 pm
tried the Str & CF portion yesterday!225 + a heavy band on the squats...tough!
155lbs was too heavy for me on the 1st round of the HC...I was able to get it up to a high dead-lift for. reduced weight on the second round to 95lbs (and that was little easy)
16:34 total time (stations were far apart from the rowing machine)
avg. HR of 149bpm (168peak).
This was a great workout!
any tips for getting up to 155 on the hang cleans?
on Thursday, May 24, 2012 at 06:51 pm
RE: What does the :45 =:CP-- It means on 45 seconds. So you have 45 seconds to complete the reps and rest for the next set. You do a set every 45 seconds. Check the workout legend and FAQ for answers to questions such as these.


text:
Falklands special report
Today marks the 30th anniversary of the invasion of the Falkland Islands The war that followed lasted 74 days and cost just over 900 British and Argentinian lives. It ended with the liberation of the islands but it also left many survivors with memories that would change their lives forever.
Granada's Tony Morris met up with two veterans from our region, Ian Winnard and Andy Bancroft, who both served with Second Battalion the Parachute Regiment. Despite the loss of several friends, 30 years on, they said they were proud to serve their country: