text:
Finally Friday! Deadlift+Toes to Rings
Lateral jumps over your DL bar**
Toes to Rings
Rx'd (M-275 W-165)
Scaled 1 (M-255 W-145)
Scaled 2 (M-225 W-135)
**Lateral jumps-facing toward your plates you must jump over and back with your feet together to = 1 rep
3rd Nutrition Challenge: Paleo Eating Before and After Pictures
I lost 18 pounds, along with several inches all over, including four inches from my waist…I dropped 27 lbs and leaned out a lot. All my clothes are way too loose for me now…My energy levels are great, my latest blood work showed fantastic results, and my husband and son love the meals I'm fixing every night…I have lost approximately 19lbs (215 to 196lbs), about 4 inches on my waist (38″ to 34″), and 6% body fat (19% to 13% body fat)…I found that boost to my workouts that I had been looking for and noticed that I seemed to have an extra reserve of energy during longer workouts
Like our first Nutrition Challenge and our second nutrition challenge, we implemented a nutrition challenge for our members this spring. They had eat a strictly defined, but very maintainable, set of foods: naturally raised meats, vegetables, fruits, nuts, seeds, little starch, no sugar and no bread or pasta. We refer to this as paleo or primal nutrition and is our basic nutrition recommendation for all people.
It's so easy for people to fill their bodies with excessive amounts of carbs, gluten and other pro-inflammatory choices that are prevalent in Western society. This challenge represents the beginning for some and the middle of a journey for many. We seek the best for our members and as you can see from their testimonials, this is not some bs diet. It's a choice for a healthy life and we hope you see that too.
We selected Bri and Nick as the winners for this challenge, but everyone came out a winner. I'm so proud of all of you!
Over the last eight weeks, I lost 18 pounds, along with several inches all over, including four inches from my waist. The crazy part – my wedding rings no longer fit and I have to get them resized! I lost 2 pant sizes since starting the challenge, and 5 pant sizes since beginning CrossFit a year ago. Throughout the challenge, I had several PRs both in the gym and outside the gym. My lifts are getting stronger and I can feel myself getting faster along with more confidence. During the challenge, I ran a half marathon, a 10k and a 5k; I dropped over ten minutes from my half marathon time, and 20 minutes from my 10k time. I have so much more energy and have never felt better in my life! Paleo truly works for me and this is a change I have made for the rest of my life. I love finding new paleo recipes and am no longer a 'picky' eater and making myself try new foods every week. I thought that the challenge would be harder than it was for me, especially cutting out sugar but now looking back, I can't believe I ate so badly before. I entered the challenge to become healthier and improve my performance in the gym, which has definitely shown results. I am so thankful for everything!
This Nutrition Challenge was AWESOME!!!!I was a little nervous at the start, having tried some different nutrition styles/diets in the past, but have always fallen off the wagon pretty quickly. Paleo's focus on quality and quantity, combined with strict supervision in the beginning, helped me to dial in my diet for what was right for me. As such, I am confident I will be able to continue eating this way from now on because I don't feel like I'm giving up a ton of food I love, and if I do cheat, I've seen how quickly I can get results by getting back on track. Perhaps more importantly, I felt better eating this way than I have in a long time. More energy, more consistent and sustained energy, helped get me through the day and through our workouts (especially after a little tweaking in my fat/protein/carb mix and timing). I also just feel healthier and cleaner – fewer stomach aches, no heartburn and I feel more in tune to my body. Ok. On to the data points.Weight Loss: I dropped 27 lbs and leaned out a lot. All my clothes are way too loose for me now. In addition to losing this weight, I made a lot of gains in the gym, being able to do more pull-ups than ever and returning to my college rugby playing days strength on bench press, cleans and squats.How I feel: Awesome consistent energy throughout the day – I found I was unconciously drinking way less coffee to get through the day, down from 3-4 cups to 0-1. popping some almonds and a piece of fruit an hour before doing the WOD helped a lot in terms of powering through our workouts.Pants Sizes: I lost two pant sizes, at least one jacket size and lost an inch in my neck. This is awesome – except none of my clothes fit anymore. My shorts literally fall to my ankles when I walk!
I'm not sure how many actual pounds I lost since I don't have a scale, but nearly all of my pants are too big for me now, and not just by a little, by at least a full size or two. I have to buy some new smaller clothes, which is a nice problem to have! I can definitely see a difference in my body composition, especially in my stomach and my arms.
The first week of strict Zone dieting was tough for me from an energy perspective, but once I got through that I was fine. Now that the Challenge is over, I'm still eating a fairly strict Paleo diet and plan to keep doing so. My energy levels are great, my latest blood work showed fantastic results, and my husband and son love the meals I'm fixing every night. Thanks for offering the Challenge and for guiding us through it!
I started easing into paleo back in December, and up until the start of the nutrition challenge I lost 5lbs, 2 inches on my waist, and 2% body fat. After starting the nutrition challenge and going to strict paleo, I lost another 14lbs, 2 more inches on my waist, and another 4% body fat. In total, during the last 4 months I have lost approximately 19lbs (215 to 196lbs), about 4 inches on my waist (38″ to 34″), and 6% body fat (19% to 13% body fat).
I leaned out by cutting out all grains, sugar, and dairy products. I started eating more vegetables like bell peppers every day, and learned to snack on things like cashews and almonds whenever I was hungry. I also learned how much protein I needed to eat every day, and to take the time to cook a decent meal from natural foods. My energy level and endurance have gone way up in the process, and I am much better about listening to how my body feels based on what I eat.
I may have lost a few pounds of lean mass, which is most likely contributed to an injury that caused me to stop lifting weights for the past 2 months. However, during that span, I sucked it up and kept coming in to crossfit. The trainers helped me scale the workouts to my ability so I was still getting a good aerobic workout that would challenge me, help build endurance and keep me in shape.
I am confident this will translate into a great beach volleyball season, especially when I have to dig in late in the day after playing 8hrs in 100deg temperatures (normally a point when I hit a wall and crash due to lack of energy and endurance).
I finally committed to the nutrition challenge after over a year of participation in Crossfit. I realized that I didn't have any more excuses and was looking for something to rock me out of the rut that I'd fallen in to with my workouts. Plus, Kyle told me that I would never be able to do it…great reverse psychology.I didn't begin the challenge committed to numbers, so I'm not sure how much my weight or measurements changed. I did lean out considerably in the first few weeks, which hasn't happened in a very long time. I attribute a lot of this to total abstinence from alcohol and Diet Dr Pepper…also hasn't happened in a very long time. I was visibly smaller, and my clothes were much looser. Once the challenge became a bit less strict, and as my workouts progressed, I think I gained back some of that weight as muscle. I found that boost to my workouts that I had been looking for and noticed that I seemed to have an extra reserve of energy during longer workouts. I woke up with a ton of energy in the morning, and slept hard at night. I did have an early evening drop in energy, but I may have needed to consume a bit more after workouts. Plus some cheat days may have thrown things for a loop.It's tough to tease out the specific effects of the Paleo nutrition versus the overall increased commitment to healthy diet and consistent exercise. Regardless, the challenge was a very positive experience for me. I have a much better awareness of what I put in my body and the reasons that I may crave something (tough day of counseling kids = desire for alcohol or carbs). I am super sad that the challenge may have ruined my love for cereal and diet soda, but it did force me to cook more (much needed), introduced me to new kinds of veggies and healthy fats, and broke some bad habits. I look forward to incorporating some of my new habits into an approach to nutrition that can become more of a lifestyle.
I did not lose weight, but that was not my goal (I've been eating Paleo for over a year now). I did, however, gain more lean mass and finally drop to under 20% body fat, which was my goal. I sleep very well and my recovery times after hard workouts are quick — I have a lot of energy throughout the day. I PR'd on many of my lifts, including a 40# overall PR on my CFT. Gymnastics movements keep getting easier, and I hope to have a muscle-up any day now… As for 'cheat meals' or 'cheat days'… well I no longer desire them — I would much rather have a plate of sweet potato fries than an ice-cream sandwich when I wish to indulge. Ah yes and I developed a new fondness for chopped liver and discovered beef bacon (YUM).
2nd Nutrition Challenge: 8 Weeks of Paleo + Primal Eating and CrossFit Training with Result Pictures
I lost 17 pounds. I also went down one full pant size…I have lost 8 pounds and have definitely toned up; I went down two pant sizes…I found myself with a big increase in energy, both mentally and physically…I stopped having those feelings of guilt over eating terribly, because I wasn't…And I Feel STRONG!! This is really the best feeling ever!!!
Similar to our popular Spring 2010 Nutrition Challenge, we implemented a nutrition challenge for our members this fall. They had eat a strictly defined, but very maintainable, set of foods: naturally raised meats, vegetables, fruits, nuts, seeds, little starch, no sugar and no bread or pasta. We refer to this as paleo or primal nutrition and is our basic nutrition recommendation for all people.
It's so easy for people to fill their bodies with excessive amounts of carbs, gluten and other pro-inflammatory choices that are prevalent in Western society. This challenge represents the beginning for some and the middle of a journey for many. We seek the best for our members and as you can see from their testimonials, this is not some bs diet. It's a choice for a healthy life and we hope you see that too.
We are so happy you all made it through this challenge. We chose Kyle, Lydia and Hillary O as the winners, although everyone truly made great accomplishments in this challenge. I'm so proud of all of you!
Pictures after the break…
Read More
Client Testimonial: Lydia
I think the best thing about the gym is the people I've met and the friendships I've made. Nothing seems too bad when you have 15 other people to commiserate with afterward. The camaraderie is priceless… the gym attracts really fun, passionate people and I feel lucky to know so many of them.
Since Lydia was one of the winners of the nutrition challenge and has made some impressive gains over the last 18 months, I asked her to answer a few questions for me about the gym. The following answers are unedited. Thanks, Lydia!
What was your athletic background prior to starting at CrossFit Charlottesville?
Growing up, I played soccer casually, never anything more serious than pick-up games or intramural teams after high school. I was the fastest runner in my grade when I was about 8! I was on a summer swim team for a few years as a teenager. I did some kick-boxing in college, which I enjoyed, but after graduating I didn't really have a good fitness routine. Typically, I would get geared up to "get in shape", go to the gym a few times a week for a few months, and then get side-tracked and quit for six months or so. I tried a lot of things to make myself work out, including training for and running the Charlottesville ten-miler, but nothing stuck.
Can you talk about some of the issues you had before you joined the gym?
Before joining, I was just recovering from some pretty bad back problems, which had kept me mostly sedentary for several months. I was really out of shape and frustrated. I couldn't get interested in the elliptical/weight machines routine I'd designed for myself. I didn't have any goals or know what I wanted to get out of working out, so it's not too surprising that I wasn't having any success staying motivated.
Why did you decide to join the gym?
I knew right away that I liked the idea of CrossFit. Jason had heard of it first, and I don't think he thought it was something I'd ever be interested in, considering how much I usually complained about working out. However, I love a challenge! I also like doing things a little bit off the beaten trail. I'd looked at the main site a few times, but really had no idea how to get started on my own. When I heard CrossFit Charlottesville was opening, I was definitely excited and showed up the first day. After a three minute WOD left me struggling to buckle my seatbelt on the way home, I was sold. After that, Jason and I just had to discuss the price and whether we thought we'd really stick with it. He liked it as much as I did, so it wasn't a hard decision in the end.
What gains do you consider most significant in the gym?
All of my strength gains. I've been in and out of cardiovascular shape all of my life, but I've always been pretty weak. Watching my lifts increase over time is really gratifying, and I remember I was shocked at how much I improved at the beginning.
How has the gym helped you with things that are outside the gym?
Stuff like carrying groceries has gotten a lot easier, but mainly I think I've gotten a much-needed energy increase that helps me in all areas of my life.
What's the most surprising thing you learned or achieved after joining our gym?
I continually surprise myself at the gym. Honestly, I never thought I would be deeply invested in things like how many double-unders I can do in a row. The biggest surprise was getting my first pull-up. I'd never been able to do one in my life, not even as a kid. The fact that I could do pull-ups five or so months after joining kind of symbolized that I was really accomplishing something here.
You won the performance challenge last year. How do you maintain a strong commitment to the gym and continue to make gains?
I think I'll always feel that I have a lot of room for improvement. I want to continue getting stronger and faster. I can probably count on one hand the number of times in the last year that I didn't go to the gym because I just didn't feel like it. Having friends in the gym helps keep me accountable, but I don't actually have any motivation problems. I am the opposite of bored.
What did you get out of the recent nutrition challenge?
Abs, a much better relationship with vegetables, and freedom from the sugar roller coaster. I'm currently trying to figure out how to stay on track without the framework of a challenge. I tend to be all-or-nothing about everything that I do, but I don't want to quit eating this way forever the first time I have a bad week. I have noticed performance gains at the gym, so hopefully that helps keep me focused.
What are your fitness goals for the next year?
I want to get a ring dip, I've been trying to do that for a while now. I need to figure out kipping pull-ups so I can join the ripped hands club. Those are more short term goals; increasing my deadlift significantly is my main long term one.
What would you tell someone in your shoes who might be nervous about joining the gym?
Don't be afraid of being the weakest, slowest person at the gym. First of all, you probably won't be, and even if you are, everyone is incredibly supportive and only wants you to improve. (Also, your odds of winning a performance challenge increase!) Your only real competition is yourself. The workouts are hard, but you can do them and they're fun. It won't take long before you improve to the point that you can keep up with everyone else.
Anything else you'd like to say?
Fitness and all those other great things aside, I think the best thing about the gym is the people I've met and the friendships I've made. Nothing seems too bad when you have 15 other people to commiserate with afterward. The camaraderie is priceless. Also, absolutely everyone is inspiring in some way and well worth getting to know. I think the gym attracts really fun, passionate people and I feel lucky to know so many of them.
CrossFit Charlottesville Client Testimonial: JJ
In terms of injuries, last year I trained for 2 marathons by running, and only running. I always felt like I was injured. Since I started CrossFit, I have had NO running-related injuries whatsoever. I can't say this enough…my cardio has gone up from less running, and my knees don't hurt. Thank you CrossFit.
It's becoming a standard to ask people what they got out of our gym when they move out of town. JJ joined us a little over three months ago and trained about three or four times a week with us. He's made some pretty impressive improvements to his benchmark Army workouts and earned a spot to get into the competitive Airborne school. He did this without training for these events and we're proud that JJ is a walking testament to our fitness community. We're sad he's leaving, but we asked him a few questions about his experience. His responses are below:
What was your athletic background prior to starting at CrossFit Charlottesville?
I played Football and Baseball in high school. In college I didn't play any sports, but I was part of the Army ROTC Ranger Challenge Team. Ranger Challenge, for lack of a better analogy, is the varsity sport of ROTC. We trained to participate in events against other ROTC programs like ruck marches, obstacle course, etc.
What sort of training were you doing before starting CrossFit Charlottesville training?
For about the last three years all I'd been doing was running. In December 2009 I discovered CrossFit.
Can you tell me about your PT tests you do in the military and how you performed before and after you started training with us?
The Army Physical Fitness Test (APFT) measures a soldiers physical fitness by seeing how many pushups the soldier can do in 2 minutes, how many situps the soldier can do in 2 minutes, and how quickly the soldier can run 2 miles. When I started Crossfit Charlottesville, I could do 59 pushups, 80 situps, and run 2 miles in 13:13. I recently took the test again. I did 69 pushups, 81 situps, and ran 2 miles in 12:31. Also, I competed for and earned a slot at Airborne school. To earn a slot, I competed against 17 of my classmates for 10 slots. I came in 8th place overall. Our ranking was determined by how quickly we could run 5 miles, how many max pullups and chinups we could do, and our final APFT score (as mentioned above). Most notably, based in large part because of the ridiculous effects Crossfit has on one's cardiovascular system (in my opinion), my 5 mile run time went from 34:49 to 33:37 in just over a month. This was good enough to be the fourth best time.
Why did you decide to join CrossFit Charlottesville? What goals did you have for yourself?
I fell in love with CrossFit and wanted to continue working out in a positive environment surrounded by motivated people. Even though I could have done some of the workouts at a local gym, NOTHING replaces the motivation from working out under the watchful eye of an attentive staff who pushes you to your max.
How has your fitness and health changed after training at CrossFit Charlottesville. How have do you feel when you think about energy levels, nutrition, injuries and recovery times?
Immediately after a workout I feel alive. It puts me in a great mood for the rest of the day and makes it easier for me to stay focused on my homework despite a long day in Army law classes. Also, I sleep better whenever I do CrossFit. Most importantly, I'm more motivated to eat healthy before and after a workout because I know how proper fuel speeds up recovery. I don't like the idea of wasting a great workout by going to Five Guys and ordering 3 burgers.
In terms of injuries, last year I trained for 2 marathons by running, and only running. I always felt like I was injured. Since I started CrossFit, I have had NO running-related injuries whatsoever. I can't say this enough…my cardio has gone up from less running, and my knees don't hurt. Thank you CrossFit.
What's the most surprising thing you learned after joining our gym?
After spending a few months in Boston at Cross Fit Fenway, I didn't know what to expect in Charlottesville. What I've found is that Cross Fit gyms attract the same awesome people no matter where you go. All of the trainers at Cross Fit Charlottesville ALWAYS made me feel welcome. Even though I was only going to be here for less than three months, I always felt like this was my home. Everyone was very supportive and willing to offer advice on form, paleo, strength training books, etc.
What are your fitness goals when you leave Charlottesville?
Compete in a Triathlon
Compete in Sectionals
Run a Marathon in under 4 hours
Run 5 miles in under 32 minutes
Get a Muscle-up
Complete Fran in under 5 minutes
Do Murph at Rx (with my new weight vest!)
Eat Paleo 100% of the time
Row 2000m in under 7 minutes
Just to name a few…
Anything else you'd like to say?
My Fran time before I showed up at Charlottesville was 8:55 rx. I did it a few weeks ago and it dropped to 7:35 rx [6:47 RX on his last day!]. I've very proud of these times because on December 14, 2009 I did Fran for the first time. On this occasion I used purple and green bands and a 45lb bar for a time of over 14 minutes.
Changing Member Lives: 8 Weeks of Paleo/Primal Eating and Strength Training with Result Pictures
I lost 8 pounds, 2 pant sizes…lost 6 pounds, lost 3% body fat, and gained 4 pounds of lean mass…lost over 9 lbs and gained a good bit of muscle in the process… lost 12 pounds and 2.5 inches at my waist and hips, dropped 5-6% body fat, etc.
We put together a challenge for our members: improve your life by eating right and doing CrossFit Charlottesville programming. We also wanted to dispel the popular myths that lead us to believe that fat intake directly equates to body weight, that Zone/Paleo/Primal nutrition are fads and that weight-lifting causes "body-builder arms." Here is what we did during the 8 week challenge:
- Lifted heavy weights 4 to 5 times per week and did short intense workouts most days. Yes, even our ladies lifted heavy weights frequently. No two pound dumbbells, here. We're talking big, barbell lifts like backsquats, deadlifts and shoulder presses.
- Gave strict, zone-based guidelines for food intake during the first several weeks (following paleo/primal nutrition recommendations).
- Let everyone eat on their own and optionally report quantities to us after that.
We didn't yell at people for cheating, we didn't encourage caloric restriction or people starving themselves. We wanted this experience to be educational for people; to give people a real-world, sustainable lifestyle; to demonstrate that they could eat healthy without feeling hungry and make dramatic performance and body improvements in a short period of time.
The results speak for themselves. These picture are not photoshopped and the member accounts are real. Each one of these members changed their lives for the better and learned a lot about living healthy. We are really, super proud of their accomplishments. Everyone got stronger and more fit, but also looked a lot better in the process.
Results and pictures after the break…
Member Testimonial: Dolly
Workout #1, my Crossfit On-Ramp comrades and I muscled our way through a tough workout. Today, eleven workouts later, we repeated that same workout from day one, and we crushed it.
Workout #1 & #12:
- Row 200 m
- 3 rounds of 15-12-9 repetitions of air squats, push-ups, and ring rows
- Row 200 m
My time during the first workout was 7:12. Today, I shaved off almost 2 minutes with a 5:21. Yeah! Also, in four weeks, I've lost one size and most of my winter pudge.
By the way, one night after a workout, three of us did tire lifts and flips–that is one heavy tire, let me tell ya!
If you think Crossfit sounds too intense for new moms, think again. Two of us in on-ramp were breastfeeding moms…one mom just had a baby three months ago!
Read the full account at Dolly's Traveling with Baby blog. Dolly is licensed chiropractor practicing in central Virginia. By day, she is the President and Director of a health care practice–working with patients of all ages to optimize health and wellness. Picture is from her website.
An Epic Day
From the camaraderie , no quit attitude and pure athleticism, to the volunteers who gave hours of their time, to altruistic sponsors, to the 8 inches of snow, to the pain we all empathized, this event was epic.
Luckily, the snow didn't start coming down until after most competitors arrived. We had about 15 no shows, but as expected, CrossFitters don't take shit from no one, not even a blizzard. While the rest of Charlottesville sat at home and feared the storm, we braved it.
Together we witnessed athletes pull well over 380 tons from the ground (1.5 tons per minute), press 121 tons overhead and deliver sweat, blood and tears to amazed onlookers.
Actual Member Testimonials & Praise
We recently did a anonymous survey of our members to evaluate their overall experience with the gym as well as specific issues. We left one open box for people to write whatever they wanted. Here is what our actual members wrote (without being asked to give us testimonials):
You guys are doing a kick ass job, keep up the great work!
I have very much enjoyed the program and the trainers and find the environment to be highly motivating!
This is the most consistent I have ever been about going to the gym (i.e. lifting weights) and while I feel I still have a long way to go I am pleased with the results to this point.
My first impression of the price was that it was high but what you provide does have alot of value-meaning lots of individual attention, great enthusiasm, the trainers are excellent in knowledge and motivation and injury prevention, so in saying all of that I don't know what to say an appropriate price is for all of the awesome things you have going for you. I would just worry that the price may initially turn some people away thinking that some of the other gyms are more reasonably priced even though you guys provide so much more in terms of everything above.
I would never work this hard on my own. Without the motivation from the trainers, I wouldn't have come as far as I have since I started. CrossFit is literally a life changing experience for the better!
All in all, I think all the trainers are doing a fantastic job. The programming seems well suited to the the general needs and abilities of the clientele, and people really seem to be getting results.
We're starting a free intro week on January 2nd. Come change your life and experience what's great about CrossFit Charlottesville. Tell your friends. All athletic backgrounds welcome!
CrossFit Charlottesville Athlete Testimonials: Chris Garay Wins His Sprint Triathlon
Chris Garay:
About a month after starting at CrossFit Charlottesville, I could really feel like I had an "extra gear" so to speak when it came to my biking and running workouts…In the spring and early summer I had recurring knee pain in my left knee from biking and running. Ever since I started training at CrossFit Charlottesville in July, I have been totally injury-free, simple as that.
At CrossFit Charlottesville, we deliver results. It's a pretty simple formula: functional movements, constantly varied, done at high intensity. We measure results over time. We see progress in the gym, but that isn't the only place we see top notch performance. A lot of our athletes train for outside the gym. Chris, a recent college grad, answered a few questions about his training and his 1st Place finish in the Richmond Sprint Triathlon.
If anyone was wondering about his time breakdown…
8:09min 400m pool swim
36:39min 12mi bike
19:55min 5k run
Read the full interview after the break. Read More


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Butterscotch Nut Bars
|All purpose flour
|1 1⁄2 Cup (24 tbs)
|1⁄4 Cup (4 tbs)
|Baking powder
|1⁄2 Teaspoon
|Vanilla extract
|1⁄4 Teaspoon
|Light brown sugar
|1 Cup (16 tbs)
|1 1⁄4 Cup (20 tbs), softened
|1⁄2 Cup (8 tbs)
|Maple/Maple flavor syrup
|1⁄2 Cup (8 tbs)
|16 Ounce, chopped (1 Can)
|Shredded coconut
|4 Ounce (1 Can)
|Heavy cream/Whipping cream
|1⁄4 Cup (4 tbs)
1. In large bowl, with mixer at medium speed, beat first 5 ingredients, 1/4 cup packed brown sugar, and 4 tablespoons butter or margarine until blended. Wrap dough; refrigerate 1 hour.
2. Meanwhile, in 3-quart saucepan over medium heat, heat sugar, maple syrup, 1 cup butter or margarine (2 sticks), and 3/4 cup packed brown sugar to boiling, stirring occasionally; cook 5 minutes. Remove from heat; cool.
3. Preheat oven to 350°F. Pat dough into bottom of 15 1/2" by 10 1/2" jelly-roll pan. Prick dough all over with fork to prevent puffing during baking. Bake crust 10 minutes.
4. Remove jelly-roll pan from oven. Stir walnuts, coconut, and cream into mixture in saucepan; spread evenly over baked crust. Bake 35 minutes longer or until slightly firm around the edge (center will still be liquid). Let cool in pan on wire rack.
5. When cold, cut lengthwise into 4 strips, then cut each strip crosswise into 16 bars. Store in tightly covered container.

subset: commoncrawl


text:
Feature: A Week of Super Smash Bros. Wii U and 3DS Screens - Issue Forty Eight
Star Fox! Robin! 3DS menu! More!
After causing quite a stir two weeks ago, the Super Smash Bros. hype was relatively reserved last week, though the 3DS version was particularly prominent in Nintendo's Gaming Lounge broadcast from Comic-Con. On the screenshot front, Masahiro Sakurai continued his fine form on the Director's Room Miiverse community


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I am most unhappy with the excess skin, fat, and jowling on my neck. I have no jaw/neck definition and my face sags down. I also don't like the way my eyes look, they make it seem like I'm tired but I'm not! A few years ago I looked young for my age now I look old and tired.
Am I a good candidate for a facelift? I'm 46 and this was the recommendation I got from a local plastic surgeon. (photo)
Doctor Answers 25
A physical examination is needed to see if you are a good candidate, but some self examination techniques can help you now
When you move your chin way down and you see all these volume collecting, it's very important to understand that a facelift procedure or necklift procedure is not going to eliminate all of that. As we get older, the skin quality gets thinner. So when we do a facelift, it's about what a person looks like in a particular position. The photos that you need to take to evaluate the benefit of a facelift is a full-faced view, a side view and a three quarters view so that you can look at your jawline and cheek to see if it has come down. There are also tests to know if a facelift is beneficial for you. One is called the mirror lift. It is when you like the way your face looks when you lift the face up. Another good test is if your face looks better when you lie down and your face goes back and upward.
There are a few options for you and a facelift is a good option. The youngest person that we've ever done a facelift on has been a 37-year-old woman and there was clearly a genetic issue involved. However, it's not the same facelift that I would do in a 67-year-old. In your case, it is a commitment and an important decision to make when considering what kind of facelift incision I would do. I would probably do it around the ear to elevate the tissue and deeper tissues called the superficial muscular aponeurotic system or SMAS.
I suggest that you discuss these important points with your surgeon. I also advise you to look at the different positions of your face. If you feel like your jawline improves by moving the cheeks up, then a facelift may be the right decision for you. So have a good communication with your doctor to make the right decision and to get more opinions. I hope that was helpful, I wish you the best of luck, and thank you for your question.
Web reference: http://realfacelift.com
Can you benefit from a facelift?
After reviewing your pictures, I think that you would benefit from a facelift and fat transfer. When done together, these two procedures work well to rejuvenate the face and neck. Good luck.
Web reference: http://drbustillo.com
A relaxed straight-facing side profile picture is needed here. With the limited views provided, it appears that a mini-facelift+necklift+neck liposuction would be helpful. A chin augment may also be helpful but it is hard to tell without the relaxed side profile pic. Be sure to see a Board Certified Plastic Surgeon in your area.
You might also like...
Am I a candidate for a facelift
Hello and thank you for your question.
It is difficult to give you any definitive answers judging solely by your photos. Your photos don't actually represent what a plastic surgeon needs to see to properly evaluate you (particularly your lateral views with your neck flexed). If you feel that you have excess sagging skin around your jowl area you may be a good candidate for a necklift. And if there is excess submental fat certainly liposuction can help. I recommend that you seek out a board certified plastic surgeon so that he/she may assess your concerns in consultation.
Best of luck to you.
You photos show a loss of the right angle under you chin called the cervicofacial angle. You also have some jowls. The only question in my mind would be what type of lift, and that cannot be determined without an examination and full facial evaluation.
Web reference: http://www.drbentkover.com/procedures/facelift-worcester-boston.shtml
Good candidate for a facelift.
A facelift is one of the most effective facial rejuvenation procedures. It can visibly improve skin laxity, remove excessive fulness under the chin, and re-establish youthful face and neck contour. In your case, all these changes would result in significant rejuvenation making your face look youthful and refreshed. Best wishes!
Web reference: http://www.bestcosmeticsurgeryny.com/photo-gallery/facial-rejuvenation/
Facelift options and alternatives for younger patient
Every case is different and in order to get specific advice you would need to be seen in person. However, there are more options for a woman in your age group than for someone a bit older. These would include nonsurgical procedures such as Ultherapy, minimally invasive procedures such as liposuction and fat transfer, short scar facelifts such as the MACS lift, or more traditional lift techniques. Just keep in mind that only a facelift gives facelift results, so you need to match expectations with the option you choose.
Laserlift Precision TX
Based on your photos, I could not get a relaxed side view of your neck. Therefore, I will comment to the best of my ability. You are possibly a candidate for a short scar facelift or you might also qualify for a laser facelift using Precision TX. Precision TX is minimally invasive and the laser directly heats the undersurface of your facial and neck with the concept of shrink wrapping your skin back in place. It entails mild bruising, moderate swelling and minimal discomfort. Your lower eyelids would benefit from fat redraping performed from inside your lower lid.
Facelift Ready
I have reviewed your photos and it appears that you would benefit from a facelift to improve your jawline and neck. I also believe that fat grafting would enhance your results significantly as you have lost volume in your midface. I highly recommend you seek out a surgeon that performs these procedures on a regular basis and see several before and after photos that he/she has personally done. Best Wishes.
Facelift at 46
In reviewing your pictures, I think you are an excellent candidate for a facelift and necklift. A well performed facelift/necklift should remove the excess tissue in the neck and tighten the muscles creating a corsett to pull against when lifting the tissues that support the face. For my patients, the deep plane facelift has provided the best results, but there are many ways to perform good facelift surgery. It is important to look at pictures of patients who are similar to you in age and who have the same issues that concern you before choosing a surgeon or specific procedure. If you like the results the surgeon shows you, chances are you will be happy with the procedure.
These answers are for educational purposes and should not be relied upon as a substitute for medical advice you may receive from your physician. If you have a medical emergency, please call 911. These answers do not constitute or initiate a patient/doctor relationship.


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The new Yardbarker app is here! Install on your iPhone, iPad or Android device. You can also find us in Google Newsstand.
Charlotte McKinney Will Be On DWTS, New Browns Logo Options & Buy Tim Salmon's Cabin
Wisconsin-Maryland at 7 on ESPN seems like a good way to get the night started. You get Sam Dekker (girlfriend here) rolling in for a possible court-storming situation. Wisconsin is #5 and playing for a #1 seed. Maryland is 22-5 and playing for a #2 seed. You have to expect Maryland students will be up for this one. Texas heads to Morgantown at 7 on the Deuce. Something fun should...
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February 24, 2015 | Discuss
The Steroid Era - By Tim Salmon
Rob Goldman, AngelsWin.com Historical Writer - The first time I heard about steroids was years ago, when I was in high school. It was during football season, so I was spending a lot of time inside the weight room. But it was my Baseball coach who pulled me off to the side for a talk. From out of the blue, he turned his discussion to the harmful effects of steroids. He implored...
Team of Destiny - By Tim Salmon
By Tim Salmon & Rob Goldman, AngelsWin.com Historical Writer - Chapel Sunday David and Goliath In the late '90s, when the Yankees were in their heyday, most people would have been surprised to learn how many Christian believers were on that team. I was told that 15 to 20 guys attended team chapels regularly. On the road, the biggest stars on that team would have...
"Ratboy" Gary DiSarcina by Tim Salmon
By Rob Goldman, AngelsWin.com Historical Writer - One of the toughest things about winning in World Series in 2002 was not being able to celebrate on the field with a player who had a tremendous influence on many of our lives. Gary DiSarcina was the heartbeat of the Angels teams in my early years. A natural leader, everyone looked to him for insight, direction, and when things needed...
Meet Tim Salmon and Get His Bobblehead at an IE 66ers Game May 22, 2014
Tim Salmon to Make Appearance At 66ers GameAutograph Signing Opportunity Paired With Tim Salmon Bobblehead Presented By Smart Solar Power(San Bernardino, CA) – Los Angeles Angels of Anaheim icon Tim Salmon is scheduled to make an appearance at San Manuel Stadium when the Inland Empire 66ers square off against their I-10 rival Rancho Cucamonga Quakes on Thursday, May 22nd. In addition...
MWAH 2014 Angels Prospects Countdown #25: Michael Fish
An Angels outfield prospect with an ichthyological surname? Greatness must be sure to follow! Up next on our prospect countdown is Michael Fish who will look to carry on the great tradition that Mike Trout and Tim Salmon set before him. Let's hope this late-round draft pick doesn't turn out to be a flop... because, you know, fish flop on dry land. OK, no more fish jokes, onto the...
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January 14, 2014 | Discuss
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The teaser trailer of upcoming biopic 'Gour Hari Dastaan — The Freedom File' was released in showbiz capital Mumbai recently. The film is about the struggle of Gour Haridas who had to fight for 32 long years against the bureaucracy to gain recognition as a freedom fighter. Directed by Anan
Mirch Part 13 Hindi Movie
Mirch (Hindi: ,English: The Chilli) is a 2010 Indian drama film written and directed by Vinay Shukla. The film featured Konkona Sen Sharma and Raima Sen in pivotal roles. The film began filming in Bikaner, Rajasthan. According to Shukla, the subject of the film is gender equality and woman sexuality. The film revolves around four short stories subjected on issues of women emancipation, based on a story from the Panchatantra which travels in its various versions to modern times. Konkona Sen Sharma and Raima Sen star in two of these short stories. The film premiered at the I View Film Festival on September 26, 2010. The film had the theatrical release on December 17, 2010
Konkona Sen Sharma
The president of India Mr. Pranab Mukherjee watches Konkona Sen starrer 'Kadambari' at Rashtrapati Bhavan auditorium. In the Bengali film, directed by Suman Ghosh, Konkona Sen plays Kadambari Devi, Rabindranath Tagore's sister-in-law. "So honoured to have a screening for 'Kadambari'
A film would be made on the murder case of Aarushi Talwar and the most talented actors have been chosen for this thriller. The film is called 'Nyodda' and Konkona Sen Sharma is ready to star in this upcoming movie. Meghna Gulzar is directing the film and the script has been written by Vishal Bhar


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Welcome to the NCSU Benefits Office Website
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Affordable Care Act
Click here to find more information about the ACA as it will impact those who work for NC State University.
Same-Sex Marriage and Impact on Benefits
To learn more about this new development in North Carolina, please click here.


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Keep an eye out for marathoner's running and walking along Beach Drive this morning. They're taking part in the 6th annual Salty Half marathon.
Happening Now: The Salty Half Marathon
Meet "Scupper's" Sister aka Seattle's Bird Lady at Summerfest
My Sister-in-Law, Paula, is a talented artist who creates beautiful, functional copper roofed bird houses with antiques, whimsical, and themed designs. She will be at West Seattle's Summerfest starting this Friday, in space 3 at "Seattle's Bird Lady".
My hubby and intrepid Beach Drive Blog Reporter, Scupper, along with his son, KC, will also be there helping out.
Please be sure to stop by and say hello!
Obliteride to race through Beach Drive
On Sunday, August 11, 2013, around one hundred cyclist will pedal the through Beach Drive as part of their 180 mile trek for Obliteride. Obliteride is a fundraiser for the Fred Hutchinson Cancer Research Center to help obliterate cancer.
Our neighborhood is the 2nd day of a 180 mile course with day 2 beginning at the University of Puget Sound in Tacoma and finishing in Magnuson Park in North Seattle.
Neighbors are encouraged to come to the end of their driveway, set up chairs, play music and cheer for the cyclists as they ride through the area. Cyclists will be wearing a rider number on their helmet, back of jersey and on the back of their seat.
Here's the West Seattle portion of the course from Burien:
- Right on Marine View Drive (Arbor Heights)
- They will go downhill from there (Endolyne Joes)
- Continue through the intersection and head North to Fauntleroy
- Right on Fauntleroy (South end of Lincoln Park)
- Left on 47th Ave. SW (Union 76 station)
- Downhill to Lowman Beach
- Soft right onto Beach Drive to Alki
- Rest Stop at Coastal Surf Boutique (10am – 2pm)
- Continue on Alki Ave. to Harbor Ave
- Left on Alki Trail and over lower W. Seattle Bridge
Let's cheer these cyclist on for such an important cause!
Seattle Night Out is Tuesday, August 6, 2013
Seattle Night Out will be here in ten days! If you are planning an event for your area on Beach Drive, it's not too late to register your event with the SPD. You are also welcome to share your Beach Drive area Night Out event on our Facebook Page.
This event is a great way for neighbors to connect.
From SPD:
Night Out Against Crime is an opportunity for individual neighborhoods to renew their commitment to the following:
- Heighten crime and drug prevention awareness
- Generate support for, and participation in, local anti-crime programs
- Strengthen neighborhood spirit and police-community partnerships
Send a message to criminals that neighborhoods are organized and fighting back.
It's a great excuse to get together and celebrate your neighborhood! If you would like us to promote your Beach Drive area Seattle Night Out event – please let us know!
Home Buyer Education Class in West Seattle
Your's truly will be teaching a Washington State Housing Finance Commission sponsored Home Buyers Education Class in West Seattle this Saturday from 11:00 am – 4:00 pm at the High Point Library. Class participants are eligible for down payment assistance and the Home Advantage Mortgage program. You don't need to be a first time home buyer to attend or qualify.
If you know someone who is considering buying a home or would like to learn more about the process, feel free to share this information with them. You can see classes that I'm teaching and rsvp at www.mortgageporter.com/education.
Happy 100th Birthday, Alki Light House!
Today's celebration marking the 100th birthday of the Alki Light House began at the Log Museum at noon. The museum is featuring a new exhibit with items from the light house and has free cookies and coloring for the little ones.
The Alki Light House is set to open in a few minutes (1:00 pm) to start their celebration… stay tuned and be sure to check out Scupper's photos taken from the Sound of the light house.
UPDATE 1:45 PM: The Alki Light House is doing tours and, as standard procedure, they limit how many people may enter at a time.
While you wait for turn to celebrate on the Alki Light House grounds, they have quizzes available or you can learn how to tie various knots.
100 years old & looking maaarvalous!
Two Beach Drive beauties are turning over the century this year. According to King County Records, this gal was born in 1913…
Sweetheart, you haven't changed a bit!
Not sure of the year but check out the ride out front!
The next centurion is actually a remodel that was finished up in 1913 replacing a lens-lantern atop a wooden post. This is an excerpt from Lighthouse Friends .Com
After the government purchased an octagonal parcel at the tip of the point from Edmund Hansen for a sum of $9,999. the present concrete fog signal building with attached, thirty-seven foot octagonal tower was completed on April 29th, 1913, and the station was activated a few weeks later on June 1.
Photo courtesy of University of Washington archives
Circa 1959 from Washington State Digital Archives
Here's a few pics of the beacon taken earlier today from the S.S. Scupper. Notice the blue tent out front of the Coast Guard residence. They're preparing for grand birthday party tomorrow to commemorate the 100 year anniversary. The Log House Museum is also hosting a shin-dig from noon to 4!
Weather is predicted for the high 60's tomorrow.
Scupper, reporting for Beach Drive Blog
Orson Memorial Water Bowl unveiling Monday 4/15/13 at 7PM (water fountain @ Emma Schmitz Overlook Park)
If we had a category for this post it would read "Just for the helluvit"! The idea comes from an unknown kind soul that planted a purple bowl beneath the drinking fountain last year for all our 4 legged friends to drink out of. That bowl must have blown away during one of the winter storms so… we want to pay it forward this year with a stainless dog bowl in memory of an old friend named Orson that used to hobble (on a good day) out to that section of Emma Schmitz park. Rain or shine, bring your walking buddy out to the fountain at 7:00 tomorrow night for the first slurp of the season!
Orson walked the strip from 2005 to 2012
Bailey & Rosie, Sophie, Oliver, the baying hounds, Ottie & Sailer, Seyward, Winston, Gizmo, Cheeto & Paddy, Molly, Sammy, Tazi and the rest of ya tail waggers are cordially invited!
Great day for a beach cleanup
A dozen or so folks from a young organization named Operation Sound Beach stormed public beaches along Beach Drive this afternoon. The group is centered out of Snohomish County and mentioned that this is as far south as they've been… so far. If you happen to pass by them this afternoon, please give them your appreciation for the fine volunteer work!
Operation Sound Beach is a citizen-volunteer task force founded and based with the objective of maintaining the purity, cleanliness and uninterrupted beauty of our beaches up and down the Puget Sound coast line. We are not affiliated with any political or religious agenda. We do not hold restrictions over volunteer membership. We are simply Puget Sound citizens taking care of our beloved Puget Sound communities. Long Live Sound Beach!
OSB tackles the beach at Emma Schmitz Overlook. Thanks!!
Scupper reporting for Beach Drive Blog
Don't Miss "Santa's First Magical Ride: The Musical"
We received this press release from Libby Carr and had to share it with you!
PREMIERES IN SEATTLE Dec 7 – 23, 2012
Local Author & Playwright team up to create new Christmas musical
Seattle, WA, November 24, 2012: "Santa's First Magical Ride: The Musical" is a new tale about why Santa took that first magical ride and his life with the North Pole Elves. It features original music, songs and lively dance numbers, and was written by Ricky Gene Powell and Paul S. Carr III. The new musical is being performed at the Youngstown Cultural Arts Center in Seattle the three weekends just before Christmas. All tickets are $15, and can be obtained through Brown Paper Tickets (www.brownpapertickets.com).
The musical is based on the book, "Santa's First Magical Ride," written by Paul S. Carr III and first published in December 2011. The book, written entirely in rhyme, tells the story of Santa's birth and adoption by the North Pole Elves, his magical upbringing, and the story of his first magical sleigh ride. Ricky Gene Powell and Paul S. Carr III are both professional singers and musicians who combined Paul's story with Ricky's expertise as a playwright and director to create a charming new musical story with original bluegrass, celtic, and folk music that will make you want to dance along with the Elves. Bring cameras since children can visit with Santa afterwards and parents can take a free picture.
Tickets are available through Brown Paper Tickets by calling 1-800-838-3006 or at www.brownpapertickets.com. Interview arrangements and other information is available at www.yulestory.com, or by contacting Libby Carr, Executive Producer, at email@example.com; 206-938-8721. We also welcome groups and organizations who want to enjoy this experience together and we will promote their attendance on Brown Paper Tickets. Call Libby Carr (206-938-8721) for more info on how your group can celebrate by attending this event together.
# # #
What: The premiere of "Santa's First Magical Ride: The Musical"
When: Twelve performances on Dec 7-9; Dec 14-16; Dec 21-23
(2:00 PM Matinees on Sat & Sun & 7:00 PM Fri & Sat nights)
Where: Youngstown Cultural Arts Center Theatre (West Seattle)
4408 Delridge Way SW, Seattle, WA 98106
Who: Written by Paul Carr & Ricky Gene Powell, Director: Ricky Gene Powell; Executive Producer: Libby Carr
Why: To present a fresh new Christmas musical that tells the story of where Santa came from as a young child and how he was raised by the North Pole Elves. Important questions like "How DO the reindeer fly?" (and much more), are finally answered. A portion of the proceeds will go to benefit Ignite, a local organization encouraging young girls to go into the sciences, technology and engineering.


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Every Young Man's Battle: Stategies for Victory in the Real World of Sexual Temptation - eBook
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Product Description
Product Information
|Format: DRM Protected ePub
Vendor: WaterBrook Press
Publication Date: 2004
Availability: In Stock
Series: Every Man
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Editorial Reviews
Praise for Every Young Mans Battle
"Every Young Mans Battle does the best job I have ever seen on the subject
of sexual temptation. Once upon a time we lived in a world that didnt talk
about secrets, and that world has brought us to the mess we are in today.
Young men must have an honest, blunt, and unashamedly Christian look
at their sexuality. This book will save thousands of future marriages."
Jim Burns, president, YouthBuilders
"I have never read a book as direct and open as Every Young Mans Battle.
The profound principles communicate the authors personal experiences
and provide the hope that anyone can overcome a day-to-day battle with
impure thoughts. Every Young Mans Battle helps you see the importance of
taking control over your eyes, your mind, and your heart so that you can
completely honor God in every facet of your life."
Scott Bullard, of musical recording group Soul Focus
"Its encouraging to see some real men stand up and sound the alarm to
young men. Stephen, Fred, and Mikes courage to tell their stories exposes
what has unfortunately become a dirty little secret among men in the
church. The battle cry of the day is for men of all ages to live a pure and
holy life, and this book will crush Satans strategy by giving the troops the
guts to talk about what has been taboo in the church for so long. The
authors poignant stories paint a picture of battle in which all men can
relate and offer hope and camaraderie to win the war."
Troy Vanliere, artist/manager (representing NewSong,
Carolyn Arends, Soul Focus, Jadyn Strand, and Glad)
"There has been a gaping void in the search for holiness, and Every Young
Mans Battle addresses those issues where others have been comfortably
silent. If there is even a spark of desire for purity in your life, this book will
kindle that fire… It is possible to walk in victory, as you will surely find out
after reading the Every Man series."
Matt Butler, of musical recording group NewSong
From the Trade Paperback edition.
Product Reviews
RobertNanaimo, BCAge: 18-24Gender: male3 Stars Out Of 5Good for some peopleJuly 31, 2013RobertNanaimo, BCAge: 18-24Gender: maleQuality: 5Value: 3Meets Expectations: 3This review was written for Every Young Man's Battle: Strategies for Victory in the Real World of Sexual Temptation.I went to a christian school, and we went through this book in my Grade 12 Bible class. Some benefitted with some of the tips, but some of my friends who didn't struggle with the issue initially encountered difficulties with lust after reading. The descriptions are pretty provocative, and can start some bad thought processes especially for somebody who really struggles with sexual addiction.
All in all, I've found that after trying to apply their strategies and tactics, including the "starving the sumo," I found my problems only worsened. This book helped me realize that my problems came from my heart, and not just my surroundings.
If somebody's sexual sin is a result of the environment they put themselves in, this book can be very helpful. If you aren't sure why you struggle with sexual sin, I would also recommend this book, as it can help you diagnose where your temptation is really coming from.
Being somebody who is working through these issues myself, there are some things I wish I would have known before I read this book. My first recommendation to anybody who struggles with sexual sin is to speak with your pastor or some (Christian) authoritative figure in your life who can speak to your situation.
MeemomAZAge: 45-54Gender: female5 Stars Out Of 5good tool against sexual sin for teensFebruary 8, 2013MeemomAZAge: 45-54Gender: femaleThis review was written for Every Young Man's Battle: Strategies for Victory in the Real World of Sexual Temptation.I bought this book for our, then, 14 year old son who is a believer but had a hard time with females tempting him to fit into the world view of dating and fornication against God. Since then we gave it to a 14 year old girl who was a flirt and believer. She had no idea what young men go through until she read it! My, now 15 year old son wanted another copy so he bought one for himself.
malpassunityAge: 55-65Gender: male5 Stars Out Of 5Every Young Man's BattleOctober 2, 2012malpassunityAge: 55-65Gender: maleQuality: 5Value: 5Meets Expectations: 5This review was written for Every Young Man's Battle: Strategies for Victory in the Real World of Sexual Temptation.A "must read" for every young man who desires to maintain purity in his relationship with God & young women.
SMillerMissouriAge: 35-44Gender: female1 Stars Out Of 5Beware....To Graphic!September 19, 2012SMillerMissouriAge: 35-44Gender: femaleQuality: 1Value: 1Meets Expectations: 1This review was written for Every Young Man's Battle: Strategies for Victory in the Real World of Sexual Temptation.I must say this book is like porn with scripture thrown in between the sex scenes. If you or your teen or are already dealing with this issue, all it does is give you new graphic images to lust after and is a how to guide on sexual gratification. As a parent of a teenage son and daughter myself, I understand the need for straight forward talk about sex. However, it doesn't need to be straight out of the gutter to get the point across.
RepsUKAge: 45-54Gender: male5 Stars Out Of 5BrilliantJune 11, 2012RepsUKAge: 45-54Gender: maleQuality: 4Value: 5Meets Expectations: 5This review was written for Every Young Man's Battle: Strategies for Victory in the Real World of Sexual Temptation.I was really worried about my two boys entering the world of sexual availability. It seems that today free sex is everywhere and that does not feel good at all. I saw this book and thought I would give it a go. I am so glad that I did. Written in an easy format that is difficult to put down once started. I could not believe how direct, appropriate and honest this book is. It gets to the bones of what is causing us problems in today's society. One of the best purchases I have done and feel that a lot of pressure and worry and been eliminated from me. I can now help the boys to be, and maintain being, authentic.
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The Roanoke Express house league and Roanoke Express travel teams web pages have been updated! Click your team / division on the "Additional Links" area to view the latest information.
The time for team/individual photos is drawing near! Kevin Hurley Photography has teamed with VYHA for many years to provide this great service to our families. I hope you will take advantage of this opportunity and will be prepared to have your player(s) participate in the upcoming photo sessions. Dates for the photo sessions are listed below:
Thursday - 11/20/2014
|Squirt Travel Team
|PeeWee Travel Team
|Bantam Travel Team
Monday - 11/24/2014
|Mite House League (ages 8 and younger) (VYHA Clawz, VYHA Lumberjacks, VYHA Bruzers, VYHA Quacks)
|Lower House League (ages 9-12) (VYHA Rampage, VYHA Vipers, VYHA Lancers, VYH Grizzlies)
Tuesday - 11/25/2014
|Learn to Play
|Upper House League (ages 13-18) (VYHA White, VYHA Black)
Please take note of the following:
As previously announced, Kroger Corporations has done away with its' "Kroger Cares" program. Kroger has announced the creation of a "Kroger Community Rewards" program to replace the previous program. Valley Youth Hockey's Board of Directors has been working to learn more information about the program. The Board believes that we have set up a system for our participant's to acheive maximum benefit from the Kroger Community Rewards program. Please click this link to learn more about the Kroger Community Rewards Program and how to register your family to participate in the program. See the Kroger link for more information.
To start the enrollment process, click here.
Click here to view the LATEST concussion 411 information and guidelines.
Click the image below to view the 2014-2015 VYHA Registration Packet
Click the image above to view the 2014-2015 VYHA Registration Packet.
Many players also find that hockey skills enhance their performance in other sports. Contact us to find out more and give your child a memorable sports experience.
Support Valley Youth Hockey Association by purchasing one of our sponsorship offerings. We offer highly visible dasher board ads at the Roanoke Civic Center, team jersey sponsorship (which includes your business logo on every jersey for one travel team) or a combination of dasher ad and jersey sponsorship. Please see the sponsorship link for more information.


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Jerusalem-Artichoke Relish
|Jerusalem artichokes
|2 Pound
|Yellow onions
|4 Medium
|Red peppers
|3 Medium
|1 Cup (16 tbs)
|Cider vinegar
|1 Quart
|2 Cup (32 tbs)
|Mustard seed
|1 Tablespoon
|Celery seed
|1 Tablespoon
1. To prepare artichokes scrub them well with a stiff brush and then pare and chop coarsely.
2. Coarsely chop onions and peppers.
3. In a large bowl mix well combining chopped vegetables, salt and 2 quarts cold water.
4. Cover and refrigerate overnight.
5. Next day, sterilize two 1-quart jars and leave in hot water until ready to fill.
6. Drain chilled vegetables and place in large kettle.
7. Add vinegar, sugar, mustard seed and celery seed and cook over moderate heat, stirring, until sugar is dissolved and mixture boils.
8. Reduce heat and simmer, uncovered and stirring occasionally, until relish is thick for about 30 minutes.
9. Completing one quart at a time, immediately ladle into sterilized jars to within 1/2 inch of top.
10. Cap at once as manufacturer directs.
11. Use as a side, with other dishes or as desired.


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Camaro Heather Colorblock Full Zip Jacket$79.00His & hers full zip poly knit jacket with contrasting front zipper and side insets, stand up collar, front zip pockets, open-hemmed cuffs and even-hem bottom with elasticized drawcord. Camaro logo embroidered on left chest.
100% polyester. Imported.
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Learn more about ViewSonic DPG807BK 8" Digital Photo Frame with SwifTouch Controls:
Manufacturer: Viewsonic
Mfg Part#: DPG807BK
Sku: 209881709
See more in Personal Electronics
|ViewSonic's 8" DPG807BK SwifTouchTM digital photo frame features hidden control buttons that illuminate when touched and let you easily select photos, slideshows, movies or music. The 800x600 high resolution screen displays your photos in beautiful color and vivid detail. 512MB of internal memory provides ample photo, video and music storage. The clock, alarm and calendar make this an excellent bedroom or office accessory that can keep you on schedule. Keep photos and movies of your loved ones close with the DPG807BK. It's a beautiful accessory for your living room, bedroom, office or den. Give it as a gift or treat yourself to this stylish, high-gloss photo frame.
Customer Reviews of ViewSonic DPG807BK 8" Digital Photo Frame with SwifTouch Controls
not bad, interface is lame1/3/2011
I got this for my parents, and I am not impressed. It's kind of clunky and not intuitive. Price was good and the picture quality is as well.
Very Expensive on Buy.com1/6/2009
This is a great frame, but I returned it to Buy.com because I found it for $50 cheaper at Newegg.com. I tried to get Buy.com to price match, but they only match certain online retailers.9 Helpful | 10 Not Helpful


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In my experience, technical conferences are often overly technical or overly general with unapproachable speakers and too many attendees to develop any amount of relationship. Not this one. Not Peers.
In my experience, technical conferences are often overly technical or overly general with unapproachable speakers and too many attendees to develop any amount of relationship. Not this one. Not Peers.
For the better part of seven years, eHouse Studio has used—and continues to use—the widely-popular CMS platform ExpressionEngine due to its trusted ability to handle large, content-rich websites and ease of scaleability. Each year, we take some time to audit our use of tools ensuring the proper selection for each of our clients' needs. As you may have noticed in our retrospective look at 2014, with the introduction of a new brand and redesigned website, we explored a new CMS platform that has gained the attention and respect of many of our esteemed industry peers named Craft.
The end of one year and the beginning of a new year is always a great time for reflection and taking a moment to step back and revisit the events of the past year. 2014 was an adventurous year for the eHouse team and we were able to enjoy the continued journey of sharing our brand (or rather our re-brand), building expertise and focus on our craft and growing the team. We are looking forward to the experiences that 2015 will create!
Here we are, back at it again, with another update for all of you following our pursuit to encourage women creatives within our community. If you are unfamiliar with our efforts, feel free to check out our kick-off blog post here.
We were honored to have kicked off October's Dribbble meetup with special guest speaker Matt Stevens. Matt joined us in person from Charlotte and presented an array of his featured design work and some stories behind the work. In honor of the Halloween holiday, and without naming names, was also cool enough to share a few "scary" stories that you might encounter when working on your favorite projects. We often learn from the things we do well and the mistakes we might make along the way. Design is a journey!


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You can now invite anyone to meet at your favorite Starbucks.
Limited-time feature
35 year old man | City of Industry, CA, USA | Seeking women 21-45 within 50 miles
Bring on the headless horses Wherever they may roam Shiver and say the words Of every lie you've heard
33 years old - mixed American. Sports fan - local teams, some skills with a racquet Food - spicy Beer - craft beers, or any free beer. I like drinking beer! Hobbies - homebody, dog lover, blaze'n, napping, movies, some TV, video games, home improvement projects, new things... Location - LA county (inland) Work - software Family - we're close Travel - visited and lived in other states and countries. Ive done it on my own mostly. I don't know where to go next? I do like road trips. Other - I like cold weather, introvert personality. Cheesy sense of humor, but you might see more humor in me if you get to know me. Sci-fi, comics, and other geeky stuff. I'm a terrible liar too. Skills - excellent with rotary phone, beeper codes, developing film, programming VCRs, fast with Thomas Guide, cursive writing, making mix'd tapes, How can you resist?
Camping , Coffee and conversation , Cooking , Dining out , Fishing/Hunting , Gardening/Landscaping , Hobbies and crafts , Movies/Videos , Museums and art , Music and concerts , Exploring new areas , Playing sports , Shopping/Antiques , Travel/Sightseeing , Video games , Watching sports , Wine tasting
Auto racing / Motorcross, Baseball, Basketball, Bowling, Cycling, Football, Golf, Soccer, Tennis / Racquet sports, Walking / Hiking
I exercise 3-4 times per week.
I have Dogs
Mix terrier I adopted over a year ago.
Some other viewpoint
If I haven't been there and I need to take a plane, car, or bike...its a potential hot spot. Pacific Northwest, Japan, Hawaii, Amsterdam, Mammoth, Northern CA...more
Sandwiches, NFC west, Lakers, Dodgers, Star Wars, sushi, Lagunitas, spicy foods, Japan, DJs, road trips, dinosaurs, Pixies, Native American Art, comics, Arrested Development, Modest Mouse, tuna, Trek, Nord.Rack, TJMaxx, Burton, laughing...much mor
Walking my dog, bicycling, movies, video games, sports, bars, food, road trips, staying in PJs, amusement parks, home improvement projects, playing in the snow, acting a fool, people watching, trains, trying something new, bucket list adventures.
Your profile...and something about Agile testing
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|What he is looking for
|5'7" (170cms)
|3'0" (91cms) to 8'1" (246cms)
|Body type:
|About average
|Slender, About average, Curvy, Athletic and toned
|Black, Blue, Brown, Grey, Green, Hazel
|Dark brown
|Auburn / Red, Black, Light brown, Dark brown, Blonde, Salt and pepper, Silver, Dark blonde, Grey, Platinum, Bald
|I'll tell you later
|Never, Social Drinker, Regularly, Moderately
|Technical / Science / Computers / Engineering
|Administrative / Secretarial, Artistic / Creative / Performance, Executive / Management, Financial / Accounting / Real Estate, Labor / Construction, Legal, Medical / Dental / Veterinary / Fitness, Political / Govt / Civil Service / Military, Retail / Food services, Retired, Sales / Marketing, Self-Employed / Entrepreneur, Student, Education / Teacher / Professor, Technical / Science / Computers / Engineering, Travel / Hospitality / Transportation, Other profession, Nonprofit / Volunteer / Activist, Law enforcement / Security / Military, Fashion / Model / Beauty, Architecture / Interior design
Career (not just a job) in the video game industry.
|$35,001 to $50,000
|Less Than $25,000, $25,001 to $35,000, $35,001 to $50,000, $50,001 to $75,000, $75,001 to $100,000, $100,001 to $150,000, $150,001+
|Never Married
|Never Married, Widow / Widower, Divorced
|Have kids:
|Yes, and they sometimes live at home, No, Yes, and they live away from home, Yes, and they live at home
|Wants kids:
|Not sure
|Definitely, Someday, Not sure, Probably not, No, No, but it's OK if my partner has kids
|Native American, Pacific Islander, White / Caucasian
|Asian, Black / African descent, East Indian, Latino / Hispanic, Middle Eastern, Native American, Pacific Islander, White / Caucasian, Other
Mixed background. Proud to be from the west coast.
|Spiritual but not religious
|Agnostic, Atheist, Buddhist / Taoist, Christian / Catholic, Christian / LDS, Christian / Protestant, Hindu, Jewish, Muslim / Islam, Spiritual but not religious, Other, Christian / Other
Raised catholic, but I respect and see truth in all faiths.
|Bachelors degree
|High school, Some college, Associates degree, Bachelors degree, Graduate degree, PhD / Post Doctoral
Information Systems


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SOUTH SAN FRANCISCO, Calif., Oct. 26, 2011 /PRNewswire/ -- Onyx Pharmaceuticals, Inc. (Nasdaq: ONXX) today announced results from a Bayer HealthCare Pharmaceuticals Phase 3 trial evaluating the investigational compound regorafenib (BAY 73-4506) for the treatment of patients with metastatic colorectal cancer (mCRC) whose disease has progressed after approved standard therapies. The trial met its primary endpoint of statistically significant improvement in overall survival. This is the result of a pre-planned interim analysis conducted by an independent Data Monitoring Committee (DMC) of the CORRECT (Patients with metastatic colorectal cancer treated with regorafenib or placebo after failure of standard therapy) trial. Per the recommendation of the DMC, the study has been unblinded and patients in the placebo arm will be offered treatment with regorafenib. In this trial, the safety and tolerability of regorafenib were generally as expected. Data from the study are expected to be presented at a forthcoming scientific meeting.
Onyx recently entered into an agreement with Bayer under which Bayer will pay Onyx a royalty on any future global net sales of regorafenib in oncology.
"Patients with metastatic colorectal cancer are in need of new treatment options, and these data demonstrate that regorafenib increased overall survival," said Ted W. Love, M.D., Executive Vice President, Research and Development and Technical Operations at Onyx Pharmaceuticals. "We look forward to seeing this promising therapy become available to patients as quickly as possible."
Bayer will continue discussions with health authorities worldwide, including the European Medicines Agency (EMA) and the United States Food and Drug Administration (FDA), regarding next steps in filing for approval of regorafenib in the treatment of mCRC.
About the CO
|SOURCE Onyx Pharmaceuticals, Inc.
Copyright©2010 PR Newswire.
All rights reserved


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Why the Cleveland Browns Need to Stay The Course Regardless of Investigation
With the 2015 NFL Draft quickly approaching, the distractions and noise surrounding...
By James Mummert
Staff Writer
The Cincinnati Bengals continued their winning ways in the preseason, beating the Tennessee Titans 27-19 in the second preseason game of the year. The offense continued to show signs of improvement, and the first team defense was in mid-season form, giving up only three points in the first half. With many fantasy football drafts taking place around the country, let's take a look at who on the Cincinnati Bengals has fantasy value. This is written with a standard scoring, ten team league in mind, unless otherwise noted.
Andy Dalton, Quarterback
Dalton is entering his third year in the league, and he continues to show signs of improvement in his game. This was highlighted by a great game against the Titans Saturday, as Dalton went 9-of-14 for 115 yards and a touchdown. Having A.J. Green back will certainly help his cause, and if Jermaine Gresham can stay healthy and on the field, look for Dalton to be a solid QB choice. If your strategy is to go for one of the top names (Aaron Rodgers, Drew Brees or Peyton Manning), drafting Dalton for your bye week would be a great choice. With many fantasy analysts pegging him as a QB sleeper this year, you should be able to grab him in the later rounds. I see Dalton finishing anywhere from the top 10-15 for QB scoring.
BenJarvus Green-Ellis, Running Back
Green-Ellis did not play in the second preseason game due to "Coaches decision." The "Law firm" had a solid reputation while in New England when it came to ball security. In fact, in his four seasons with the Patriots, he never fumbled in his 510 regular season rushing attempts. Last year in Cincinnati, he coughed the ball up three times, losing two of them. He did rush for over 1,000 yards with six touchdowns, but he lacks the explosiveness to consistently produce big fantasy numbers. I truly believe he will be splitting time with Giovani Bernard, which in fantasy football can mean certain doom with output. Draft "The Firm" at your own risk. He should start the year as a solid RB2 option, but that could be in question as the season moves forward.
Giovani Bernard, Running Back
Bernard is starting to turn heads after his game against the Titans. After a lackluster effort in the opener against the Falcons, Bernard had 59 total yards and a touchdown. In fact, in four straight plays he went for rushes of nine, nine, seven and then finished with a 22-yard reception from Dalton. Barring any setbacks, I think by the end of the year Bernard is the starting running back. With his pass-catching ability, it improves his fantasy value and he could be a solid flex choice with the upside to be a RB2 by year's end.
A.J. Green, Wide Receiver
Green, who like Dalton is entering his third year, showed signs nothing short of brilliance last year. With teams consistently double teaming him, he still managed to put up 97 receptions, 1,350 yards and 11 touchdowns. Starting in Week 2, he had nine straight weeks with a touchdown reception. With all signs pointing to his knee being okay, the sky is the limit for this WR. If the Bengals can have a solid number two emerge, look for Green's numbers to reflect last year. He has been consistently been drafted after the Lions Calvin Johnson as the second WR taken off the board, so if you want him, it will have to be early. Green will be off the board by the second round in a standard league, maybe late first if you play in a PPR league.
Mohamed Sanu/Marvin Jones, Wide Receivers
Both Jones and Sanu will have some fantasy value, how much is yet to be determined. You will not be drafting either of these guys for your WR1 spot, and there are better options than even getting them for a WR2. However, depending on how the playing time shakes out, grabbing either one of these guys for a bye week fill-in or emergency flex may be worth looking at.
Dane Sanzenbacher/Andrew Hawkins, Wide Receivers
These guys are lumped together because right now because their values are linked to one another. As it was written last week, Hawkins is likely to be placed on the injured-reserve list which would open up a roster spot. Sanzenbacher has been on the bubble since the start of camp, but with back to back solid preseason outings, he certainly isn't hurting his chances. Both players would be best for the slot WR spot, and in fantasy, that usually means PPR machines. If Sanzenbacher makes the team, in a deeper league you would look at taking a flyer in the later rounds. If he doesn't, use that deep round flyer on Hawkins, who had a solid 2012 campaign with 51 rec, 533 yards and four touchdowns. Just remember he may spend the first eight weeks unable to play.
Jermaine Gresham/Tyler Eifert, Tight Ends
Gresham's fantasy output will be directly related with how long he can stay on the field. He has top 10 tight end ability in fantasy, but injuries, dropped balls and horrible blocking will all hamper his final numbers. Oh, and let's not forget about Tyler Eifert. Eifert looks to cut into some of Gresham's numbers. Ultimately, you should probably take a flyer on Eifert, who this writer believes has a higher ceiling. Getting Gresham would still be a nice consolation. Both tight ends look to finish within the top 15-20. Don't be surprised if one of them finishes top 10.
Kicker- Mike Nugent
As the local boy, Nugent has been one of the more accurate kickers in his career with an 81.1 percent mark. He plays on a team whose offense should give him plenty of extra-points and chances for field goals. However, he is still a kicker and should be taken in your last two rounds of your draft.
The Bengals' defense finished in the top 10 last year fantasy wise, and look to do the same this year. With much of the defense still intact, look for the numbers to match, and possibly exceed last year. Personally, defense and kicker should be your final two picks of your draft. That said, if you are really wanting the Bengals this year, you may need to reach a bit earlier that that.
Follow Buckeye State Sports on Twitter @BuckeyeStSports
Follow James on Twitter @JamesMummert
"Like" Buckeye State Sports on Facebook!
Related Articles on Buckeye State Sports:
Cincinnati Bengals: Five Things to Watch as Bengals Take on the Titans
Cincinnati Bengals: Preseason Preview of the 2013 Bengals
2013 NFL Draft: Cincinnati Bengals Add More Firepower to Offensive Arsenal


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July 7th, 2015 - Midweek Mountain Bike Race Series
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Solitude Lodging Guarantee
- 11 reviews of The Village at Solitude in Solitude
As Solitude's only official lodging provider, we offer an unparalleled level of service with 24 hour concierge and on-site staffing to free valet parking for guests booked directly through the resort. Now, Solitude Resort Lodging will match and beat any bona-fide price for a similar unit offered within Solitude Village. Find the best deal, then call 800-748-4754 to book. Congratulations, your vacation is now easier to confidently book than ever. See page bottom for Terms and Conditions.
Village Map Deposit Protection


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The package modifies the way the latin option to babel operates when typesetting Latin. The style is somewhat 'frenchified' in respect of punctuation spacings and footnote style; shortcuts are available in order to set accents on all vowels, including y and the diphthongs ae and oe.
The author is Claudio Beccari. The package is Copyright © 2008 Claudio Beccari.
License: lppl Version: 0.2 Catalogued: 2014-02-26
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- Price: $179.00
- Exclusive Price: $2900.00
Jeans Clothes Magento Theme 29369
Magento Theme that was composed by our webmaster artist Cowboy. It is also available as VirtueMart Template 33389.
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Jeans Clothes Magento Theme 29369 has a width of 1600 pixels and is available in the following sources: .PSD, .XML, .PHTML, and .CSS. Software required includes Winzip 9+ (Windows) or Stuffit Expander 10+ (Mac) for uncompressing .zip files, Adobe Photoshop CS+, Adobe Dreamweaver 8+ (or any php-editor), Our magento themes are designed to be used with clean install without sample data that is provided with the default theme, and Magento 1.4.x. It has had a total of total of 5 downloads since it first appeared.


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Most Bookkeeper Heads in the United States are women. The median pay for people in this role is approximately $15.83 per hour. Most Bookkeeper Heads report high levels of job satisfaction. While more than two-fifths report receiving no health benefits, the larger part do receive medical coverage, and roughly a third have dental, as well. This snapshot results from replies to PayScale's salary survey.
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Head bookeepers are needed in every industry in order to manage the accounting duties of a company. Some companies will prefer bookkeepers that have experience in the specific field, such as real estate or construction. The head bookkeeper will carry out general accounting duties, such as accounts payable and accounts receivable. The head bookkeeper is also usually in charge of payroll. The bookkeeper should make sure that all payments to employees are issued in a timely manner. The payments should also be accurate and account for adjustments such as overtime and leave.Read More...
Another area of focus may be taxes. The bookkeeper will have to gather all information needed for taxes and then file the taxes in a complete and correct manner. The bookkeeper may have to carry out internal audits in order to make sure that the company is adhering to company financial guidelines and also to tax reporting laws and regulations. This is especially important when discrepancies are noted, so that problems can be detected before much damage occurs.
The head bookkeeper may be expected to have advanced computer skills in order to be able to operate Quickbooks, Microsoft Office, and automated systems in order to make the job more efficient. Bookkeeping requires a large amount of multitasking, so it is important to be an individual who is detail-oriented and who can adhere to time constraints. This may also be a management position, so many years of experience in the field along with leadership experience may need to be demonstrated. Generally, a bachelor's degree in a related field is required.
Survey results suggest that Bookkeeper Heads use a fairly large toolkit of professional skills. Most notably, facility with Microsoft Office, Microsoft Excel, and Payroll Tax Compliance are correlated to pay that is significantly above average, leading to increases of 21 percent, 20 percent, and 16 percent, respectively. Most people who know Accounts Payable also know Bookkeeping.
Median of all compensation (including tips, bonus, and overtime) by years of experience.
Experience and pay tend to be weakly linked for Bookkeeper Heads — those with more experience do not necessarily bring in higher earnings. The median compensation for relatively untried workers is $33K; in the five-to-10 year group, it's higher at around $36K. After working for 10 to 20 years, Bookkeeper Heads make a median salary of $40K. Veterans who have surpassed the 20-year mark may make only slightly more than those who are navigating the mid-career stage; the more senior group reports median earnings of around $42K.
|Extremely satisfied
Rated 5 out of 5
based on 127 votes.
94 %
6 %
|Medical: 56%
|Dental: 33%
|Vision: 22%
|None: 43%


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The USC Trojans have a vacancy at their head basketball coaching position, and Florida Gulf Coast University head coach Andy Enfield just happens to be the new big star on the horizon. Dan Wetzel of Yahoo Sports is reporting that Southern Cal is indeed targeting Enfield to be their next head basketball coach. Enfield and his Florida Gulf Coast team burst onto the scene over the past two weeks as they used their uptempo free-spirited style of play to get to the sweet 16 after dismantling the likes of Georgetown and San Diego State. USC is said to be head over heels about that same uptempo style Enfield employs.
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Loan Modification
Learn everything you need to know about loan modifications. Can't refinance? Are you in a ARM mortgage that's adjusted or about to? Late on your mortgage? Then this section for you!
Do It Yourself Loan Modification or Foreclosure De
The time has come to open up all our free tools, forms and tricks that we have collected over the course of two years. In this forum you will find sample Qualified Written Requests, Income and Expense Sheets, Sample Forensic Mortgage Audits, TILA Rescission Letters and more. Please come share your forms and knowledge with the community. You must be registered with LoanSafe.org as a member to download and participate.
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