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We are interested in how cell polarity and asymmetric cell division contribute to cardiac progenitor differentiation and cardiac development. Currently, we focus on how cell polarity genes Numb and CDC42 function in epicardial cell epithelial-mesenchymal transition and differentiation to cardiac smooth muscle cells and fibroblast. Additionally, we are also interested in the functions of these genes in cardiac progenitor differentiation to different cardiac lineages in the mouse heart. Both epicardial cell specific and cardiac specific deletion of Numb and Numblike cause embryonic lethality and differentiation defect. The mechanism of how Numb is involved in cardiac progenitor differentiation is under investigation.
We are interested in Stem Cell self-renewal and differentiation. Specifically how cell polarity and asymmetric cell division function in embryonic stem cell specification to cardiac progenitor then differentiate to different cardiac lineages using genetic, developmental, molecular, biochemical and cellular tools. One of the tools we used a lot is the 4-dimentional Time-lapse image (Movie, 2010, Wu et al).
Stem cells are defined by their ability to self-renewal to propagate its population and also to differentiate to their destined cells to maintain tissue homeostasis. One of the key mechanisms for stem cell to fulfill its function is the division pattern: symmetric cell division and asymmetric division, which is usually determined by the niche (Figure, Wu, et al, Dev. Cell 2010). Symmetric cell division contributes to expand stem cell population, while asymmetric cell division contributes to differentiation. We are interested in how asymmetric cell division is controlled during stem cell differentiation in vivo.


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About MTS
Mobile TeleSystems PJSC ("MTS") is the leading telecommunications group in Russia and the CIS, offering mobile and fixed voice, broadband, pay TV as well as content and entertainment services in one of the world's fastest growing regions. Including its subsidiaries, as of June 30, 2015, the Group serviced over 100 million mobile subscribers in Russia, Ukraine, Armenia, Turkmenistan, Uzbekistan and Belarus, a region that boasts a total population of more than 230 million. The Group's fixed business, as of June 30, 2015, had a total of 12.545 million households passed and 6.705 million residential subscribers.
MTS has been listed on the New York Stock Exchange since July 2000 and trades under the ticker MBT. The Company's shares have been listed locally on the Moscow Exchange since November 2003 under the symbol MTSI.
The free float of the Company's shares is approximately 48.54%. MTS is 51.46% majority-owned by Sistema JSFC, the largest publicly-traded diversified holding company in Russia and the CIS.
MTS Brand
MTS launched its current brand in 2006, building on the reputation as the leader and highest quality operator in the region. The brand was developed to attract customers in a variety of cultural, socio-geographic and income segments with the consistent message of quality and leadership.
The strength of the brand has been internationally recognized for seven years, starting from 2008, when MTS became the first and only Russian company to enter BRANDZ™ Top 100 Most Powerful Brands, a ranking published by the Financial Times and Millward Brown, a leading global market research and consulting firm.
In December 2008, MTS extended its brand outside the CIS borders. MTS and Shyam Telelink Limited, JSFC Sistema's telecommunications subsidiary in India, announced the agreement to allow Shyam Telelink to use MTS brand in India. The decision to introduce the brand to India is reflective of the brand's success in the Company's markets of operation since its launch in May 2006.

subset: commoncrawl


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Auckland Art Gallery | Toi o Tamkaki
Sign up for Gallery news and special offers.
Sign up today!
Follow us on twitter
We're bringing Who Shot Rock &
Roll to life with a series of late night events* featuring
DJs, talks, food, drink and live music.
Tickets $15 and under - available online via
Eventfinda. There will be no door sales for this event.
6pm - DJ
Grab some food and drink from our open late menu and enjoy tunes
from special guest DJ Leonie Hayden, editor of Rip It Up
North Atrium
7pm - Snapshot
Join us for a short talk on one of the photographs in Who Shot
Rock & Roll by hip hop performer, TV and radio
personality, tattooist and graphic designer Otis Frizzell.
Level 1 exhibition spaces
8pm - Live music: SJD
SJD is the nom-de-disque of Sean James Donnelly. Since his first
self-released album 3 he has unleashed a series of five stunning
records for the Round Trip Mars label.
Amongst those Lost Soul Music introduced a wider audience to
Sean's unique vision with songs like Tree People and A Boy , while
Southern Lights picked up two Tuis in the 2005 NZ Music Awards and
included Superman, You're Crying and the much licensed, The Clean
sampling From A To B Or Not To Be.
Subsequent albums Songs From A Dictaphone and Dayglo Spectres
further solidified Sean's impeccable rep with stone cold classics
like Beautiful Haze, I Wrote This Song For You and No Telling
Following a stint as co-producer and keyboard player in Neil
Finn's Pajama Club, and marshalling an all star cast for the Breast
Cancer Foundation release of Chris Knox's Not Given Lightly, Sean
has returned to his solo synthesized roots with a stunning set of
new songs on the 2012 release Elastic Wasteland.
North Atrium
*Please note the Gallery will close at 5pm and reopen at 6pm.
There will be five Open Late events during Who Shot Rock &
Roll - see below under 'Related Events' for more details.
We're bringing Who Shot Rock and Roll to life with DJs, talks, food, drink and live music from She's So Rad.
We're bringing Who Shot Rock and Roll to life with DJs, talks, food, drink and live music from Dear Time's Waste.
We're bringing Who Shot Rock and Roll to life with DJs, talks, food, drink and live music from The Libres.
We're bringing Who Shot Rock and Roll to life with DJs, talks, food, drink and live music from Watercolours.
Auckland Art Gallery Toi o Tāmaki will present the popular photographic exhibition, Who Shot Rock and Roll: A Photographic History, 1955 - Present.
This exhibition has now closed.
We'll be running a lively schedule of talks, 'rockumentary' film
screenings, performances and more to help you get more out of
Who Shot Rock & Roll.
Special event
Tuesday 19 February 6pm - 9pm
Exhibition spaces, Level 1 and North Atrium, Mezzanine level
Adult $15, Concession $10, Friends $9, Children 12 and under free, Family $30, Season pass $35. Visit http://www.aucklandartgallery.com/who-shot-rock-and-roll/tickets for full details
Gallery visitors receive one hour's free parking at Auckland
Transport's Victoria
Street car park when visiting on weekends or after 6pm (helpful
when we're open for special events after hours) - simply validate
your parking ticket at our information desk before you leave.
Read more


text:
Place List: Massachusettsechusetts
Place List: Massachusettsechusetts, sorted alphabetically (number of total localities in parentheses):
Click on a place to show smaller localities. Click on the search icon to show matching individuals.
1. Middlesex, Massachusettsechusetts (2)
This site powered by The Next Generation of Genealogy Sitebuilding ©, v. 9.0.4, written by Darrin Lythgoe 2001-2015.


text:
- Filed Under
Northern Kentucky University welcomes the class of 2017, which includes:
Covington: Aubrey Adams, Benjamin Cook, Sarah Duncan, Andrew Gergel, Zachary Martin, Abby Moore, James Morelock, Kirby Owens, Kaitlyn Payne, Trevor Rhodes, Marquis Rice, Emily Snow, Michaela Terry, Krystal Victor, Cody Wildeboer, Karla Wilson, and Aric Wren.
Crescent Springs: Mya Eubank, Samantha Hackman, Daniel Kirtman, Michael Spurlock, and Jacob Von Handorf. ...


text:
Ticklists: Snowdonia Easy Winter Climbs.
BenRyle - Solo - 06/Dec/11
Tom Livingstone - Solo - Dec/10 with Tom Hecht
bit of s snow swim low down but with some good ice in places higher up. Say it was II/III in those condition.monkeyboyraw - AltLd O/S - Nov/10 with Craig Letham
charlesmfrench - Solo O/S - 11/Feb/79 with Colin Shuttleworth
Simon cook - Jan/77


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Saturday, September 17, 2011
© Copyright 2015 Gwinnett Daily Post
MONROE -- While returning alumni of George Walton Academy warmly renewed old acquaintances on a festive homecoming evening, Hebron Christian invaded Keith Henderson Field in Monroe in search of their first victory of the season. But they received a harsh welcome from the host Bulldogs.
With an offense clicking on all cylinders, George Walton exploded for 38 first half points on their way to a 45-13 victory over the Lions.
"They run the veer which means we have to play assignment football," said Hebron head coach Sal Battaglia, "we've got a young team, and when you blow an assignment against the veer it will hurt you".
Early in the game it appeared the Lions (0-4) would end their winless skid. On the opening drive, Lew Stephens connected with a leaping Tyler Matthews who soared above two Bulldogs defenders to snag a 20 yard touchdown pass and give the Lions a quick 6-0 lead. George Walton (2-1) wasted little time establishing control. On the fourth play of the ensuing drive Bulldogs quarterback Hunter Rice, who rushed for 2 TD's and passed for another, tossed a 14 yard TD to Matt Corder and 7-6 lead with 7:00 remaining in the opening quarter. That was as close as it would get.
On the next Lions possession, Corder intercepted a Stephens pass and returned it to the Hebron 12-yard line. Two plays later Rice plunged into the end zone on an option keeper for a TD and 14-6 Bulldogs lead with 5:16 remaining in the opening quarter.
"Their quarterback is a good athlete," said coach Sal Battaglia of Rice, "he can both run and throw very well."
The Bulldogs pulled away from there. Andrew Bullard added a TD for the Bulldogs on a 17-yard romp, Rice rushed for his second TD on a 9-yard run, and Nick Waters returned an interception 34 yards for a TD. Cole Fisher booted a 34-yard field goal as time expired for a 38-6 George Walton lead at the half.
George Walton's Caleb Scott scored on a 2-yard run in the 3rd quarter to cap the scoring for the Bulldogs. Hebron's Xavier Railey weaved 45 yards for a touchdown midway through the 4th quarter to provide the final margin.
After the promising opening drive, Hebron could not generate any consistency against the stout George Walton defense. Injuries, untimely penalties and 5 costly turnovers didn't help their cause.
"We lost our top two centers after the first drive", said Battaglia, "they both should be okay for next week, but after they were injured we didn't have another snapper ready."
Rice, who did not play in the 2nd half, was 5-for-7 for 71 yards and a TD. He also for ran for 63 yards and 2 TDs on 7 carries to lead the Bulldogs. Hebron was led by Railey who ran for 65 yards on 14 carries and a TD.
More like this story
- George Walton Scores 38 Points In First Half As Hebron Falls 45-13 ( September 17, 2011 )
- Hebron gives Battaglia first win with 31-7 rout of Baconton Charter ( October 1, 2011 )
- Hebron falls to George Walton ( October 6, 2012 )
- BREAKDOWN: Hebron at George Walton ( September 15, 2011 )
- Prince Ave. blanks young Lions 41-0 ( August 26, 2011 )


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Royalty Free Music Unique To Your Project - Every Time
Royalty Free Music — Unique To Your Project – Every Time
Try SmartSound's Award Winning and Patented Technology Yourself
New Royalty Free Music Search
Or Browse By (Click to add multiple browse filters)
Genre | Instrument | Keyword | Advanced
Royalty Free Music Search Results (You are in TRACK VIEW. Switch to ALBUM VIEW)
The following tracks match: Easy-Going, Mysterious
September SunA light and searching work with vibraphone, guitar, and percussion. Good for intimate scenes of discovery.https://www.smartsound.com/music/images/contemporary.jpgSingle3714-ST$ 39.953714-EX$ 69.953714-W$ 149.95Genre: Themes, Easy-Going, Pop Rock, Easy-Listening/New Age Keywords: Mysterious, Cool, Calm, Ethereal, Pensive, Subdued, Uncertain, Quiet, Soft Instrument: Rock/Pop Band, Guitar (Acoustic), Vibraphone, New Age Ensemble, Acoustic, Instrumental, Guitar Production Types: Documentary, Biography, Meditation, Spoken Word/Narration, Tribute/Memorial, Background
September Sun from the album Contemporary Insights
The following tracks match: Mysterious
Magical FateThis infectious song booms out of the gate with a lively, percussive beat that highlighting the elements of suspense, suspense, tension and intrigue.https://www.smartsound.com/artist/images/ASFB04_200.jpgSingle7100189-ST$ 39.957100189-EX$ 69.957100189-W$ 149.95Keywords: Mysterious, Calm, Comical, Goofy, Haunting, Hypnotic, Incessant, Powerful, Reflective, Scary, Somber, Suspenseful, Tense, Uncertain, Wacky, Whimsical, Quirky, Sneaky, Investigative, Magical, Tormented Genre: Orchestral Production Types: Kids, Animation, Cinematic, Video Games, Comedy, Action-Drama Instrument: Orchestra, Studio Orchestra, Bass (Acoustic), Bassoon, Brass, Chimes, Clarinet, Clarinet (Bass), Flute, Harp, Oboe, Percussion, Violin, Violoncello, Xylophone, Instrumental
Magical Fate from the album Orchestral Comedy
Tanguito MoltoComedy abounds as silly strings pluck out a cheerful tune with the accompaniment of brass, strings and a driving synth boasting special effects.https://www.smartsound.com/artist/images/ASFB04_200.jpgSingle7100192-ST$ 39.957100192-EX$ 69.957100192-W$ 149.95Keywords: Energetic, Exciting, Mysterious, Comical, Dramatic, Funny, Incessant, Old-Fashioned, Pensive, Reflective, Sensual, Suspenseful, Uncertain, Wacky, Quirky, Drama, Sneaky, Fun, Mellow, Emotional, Investigative, Magical, Folklore, Tormented Genre: Orchestral Production Types: Kids, Animation, Cinematic, Commercials, Indie Film, Film Trailer, Travel, Video Games, Comedy Instrument: Orchestra, Studio Orchestra, Accordion, Bass (Acoustic), Bassoon, Brass, Celeste, Chimes, Clarinet, Clarinet (Bass), Flute, Harp, Percussion, Strings, Xylophone, Instrumental
Tanguito Molto from the album Orchestral Comedy
Whimsical AdventureThis perky soundtrack with oboe, chimes and snare is driving, pulsing, energetic, funny, and whimsical as it runs playfully along with a chipper flute announcing the way.https://www.smartsound.com/artist/images/ASFB04_200.jpgSingle7100185-ST$ 39.957100185-EX$ 69.957100185-W$ 149.95Keywords: Mysterious, Comical, Exuberant, Goofy, Hypnotic, Incessant, Refreshing, Suspenseful, Tense, Whimsical, Quirky, Sneaky, Fantasy, Investigative Genre: Sophisticated, Orchestral Production Types: Kids, Animation, Cinematic, Commercials, Short Film, Film Trailer, Video Games, Comedy, Suspense, Action-Drama, Background Instrument: Orchestra, Studio Orchestra, Flute, Percussion, Snare Drum, Strings, Acoustic, Instrumental
Whimsical Adventure from the album Orchestral Comedy
ElusiveWarm and mellow with a loungy feel goes well with a Martin and a relaxed mood.https://www.smartsound.com/strata/images/STRATUBU_200.jpgSingle7100209-ST$ 39.957100209-EX$ 69.957100209-W$ 149.95Keywords: Mysterious, Atmospheric, Calm, Hypnotic, Reflective, Relaxed, Serious, Suspenseful, Investigative, Spy Genre: Jazz, Latin, World, Exotic, Noir, Urban Production Types: Commercials, Background Instrument: Bass (Acoustic), Drums, Organ, Vibraphone, Instrumental
Elusive from the album Upright Bass Underscores
Empty SurpriseWarm and reflective with light percussion and bass offer a sentimental and introspective mood.https://www.smartsound.com/strata/images/STRATUBU_200.jpgSingle7100210-ST$ 39.957100210-EX$ 69.957100210-W$ 149.95Keywords: Mysterious, Atmospheric, Calm, Gentle, Hypnotic, Intimate, Pensive, Reflective, Relaxed, Ambient, Mellow, Investigative, Magical, Quiet, Soft Genre: Nostalgic, Various Production Types: Commercials, Documentary, Background Instrument: Bass (Acoustic), Drums, Piano, Piano (Electric), Synthesizer, Instrumental
Empty Surprise from the album Upright Bass Underscores
HappenstanceBouncy and dark with Jazzy bass and ghoulish organ textures create a sneaky and sinister mood in the spirit of Halloween.https://www.smartsound.com/strata/images/STRATUBU_200.jpgSingle7100211-ST$ 39.957100211-EX$ 69.957100211-W$ 149.95Keywords: Mysterious, Atmospheric, Calm, Exuberant, Haunting, Lazy, Relaxed, Smoky, Somber, Sultry, Suspenseful, Quirky, Fun, Mellow, Investigative, Spy Genre: Sophisticated, Cartoon, Jazz, Retro Production Types: Kids, Commercials, Comedy, Suspense, Home Videos, Background Instrument: R&B Band, Bass (Acoustic), Drums, Organ, Percussion, Vibraphone, Instrumental
Happenstance from the album Upright Bass Underscores
RosemaryDark and mysterious with an underlying funky feel in the spirit of Halloween.https://www.smartsound.com/strata/images/STRATUBU_200.jpgSingle7100214-ST$ 39.957100214-EX$ 69.957100214-W$ 149.95Keywords: Mysterious, Atmospheric, Haunting, Scary, Serious, Sinister, Somber, Uncertain, Quirky, Investigative, Spy, Dark, Tormented Genre: Funky, Jazz, R&B/Soul, Noir, Urban Production Types: Commercials, Film Trailer, Horror, Suspense, Background Instrument: Bass (Acoustic), Drums, Guitar (Electric), Strings, Vibraphone, Instrumental
Rosemary from the album Upright Bass Underscores
Mantra In BlueDramatic, foreboding strings and cymbal-rolls open this ethereal, romantic and sensual track as it builds to a warm, carefree shuffle.https://www.smartsound.com/artist/images/ASMR02_200.jpgSingle7100149-ST$ 39.957100149-EX$ 69.957100149-W$ 149.95Keywords: Mysterious, Atmospheric, Brooding, Desolate, Dissonant, Dramatic, Ethereal, Haunting, Hypnotic, Incessant, Mystical, Sad, Scary, Serious, Sinister, Somber, Suspenseful, Tense, Uncertain, Ambient, Emotional, Dark, Tormented Genre: Orchestral, Indie Artist Production Types: TV/ Film Drama, Cinematic, Documentary, Indie Film, Film Trailer, Action-Drama, Biography, Background Instrument: Orchestra, Studio Orchestra, Flute, Harp, Percussion, Piano, Strings, Instrumental
Mantra In Blue from the album Captivating Portraits
MystifiedFaux vocals introduce a plucky acoustic guitarist fingerpicking a tight tune with a spacey, atmospheric melody rife with mysticism and enchantment.https://www.smartsound.com/artist/images/ASMR02_200.jpgSingle7100153-ST$ 39.957100153-EX$ 69.957100153-W$ 149.95Keywords: Mysterious, Atmospheric, Calm, Ethereal, Gentle, Heartwarming, Hypnotic, Incessant, Mystical, Pensive, Serene, Serious, Soothing, Spirited, Touching, Tranquil, Uncertain, Ambient, Emotional, Magical, Soft Genre: Earthy, Elegant, Folk, Outdoorsy, Indie Artist, New Age Production Types: TV/ Film Drama, Commercials, Documentary, Indie Film, Nature, Film Trailer, Biography, Background Instrument: Electronic, Guitar (Acoustic), Piano (Electric), Synthesizer, Vocal, Acoustic, Instrumental, Guitar
Mystified from the album Captivating Portraits
Choose your license:
|Customizable with Sonicfire Pro and Quicktracks
|Personal and professional use
|Promote a product or service
|Use on my own website
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text:
MS Dynamics CRM 3.0
- Hide quoted text -
> I want to write a MSAA (MS Active Accessiblity) Cliet to drive query various > desktop application.
> However I am not sure how one can get access to IAccessible interface, for > that matter any > custom COM interface and drive the COM server.
> Thanks for any pointers. > Regards, > Manish
have a look at this patch: http://rubyforge.org/tracker/?func=detail&atid=1700&aid=8437&group_id...
and ruby-talk: 238065 (http://blade.nagaokaut.ac.jp/cgi-bin/scat.rb/ruby/ruby-talk/238065)
The patch is commited to trunk (1.9) since February and it is not in 1.8.


text: hey guys i know this site is just about mary jane. but i gotta take a urine test and i was wondering if anyone has a list of the substances that Labcorp tests for in their 10-panel urinalysis. or if they have a 12-panel test that they give. thanks in advance


text:
Technical Pro HPT990 Professional Headphone
"Expanding on the pros, other likes- - These cans are pretty comfortable imo, with the velour pads and soft headband. I havent had any problems with pressure points on the headband, and have been able to wear them for several hours on end without much fatigue. Clamping force is just right. Tighter than, for example, a Creative Aurvana Live, but looser than my FA-011s. Fairly light weight. -..." --kidcharlemagne
In-ear design Wired Lightweight (Isolating) Stereo Headphones Large 11mm High Fidelity Professional In Ear Monitors Silver Wire speaker driver produces amazingly clear sound Coated cable for Tangle-Free operation With Memory Wire designed with a snug fit for active people With 15 pairs of eartips including Comfort MaxTM Tip PivoTipTM Sound Ports 3.5 mm 24K Gold-plated, corrosion-resistant...
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The XPT100 over-ear studio monitoring headphones by NVX are unparalleled in plush comfort and crisp sound quality. They feature ComfortMax Ear Cushions which provide outstanding comfort with their over-sized, genuine protein leather construction. One angled and one flat pair of earpads are included, giving you the ability to customize the fitment to your preference. The large 42mm neodymium...
iHome 2 IN 1 Stereo Speaker/Headphone System
iHome 2 in 1 Stereo Speaker / Headphone System
Technical Pro HP-720 Headphones (Silver)
Technical Pro's groundbreaking new approach to industrial design incorporates advanced technology and striking good looks with rugged construction and a long list of features, providing years of audio enjoyment.


text:
Have you signed up for the Gulf Reef Fish Survey yet? Learn more.
The FWC manages several species of snapper in Gulf and Atlantic state waters including red, black, wenchman, cubera, gray, lane, mutton, schoolmaster, vermilion, yellowtail and more.
To learn more about the harvest of these species and their management plans, please select which body of water you will be fishing in from the choices below:
*Note: Gear rules are in effect in the Gulf and Atlantic reef fish fishery.
New Federal Regulations
Gulf: The 2015 red snapper recreational season in federal waters in the Gulf of Mexico will be different for the two components of the recreational sector. Both the for-hire and private angling components will open on June 1, 2015, at 12:01 a.m., local time. Closing dates are:
Atlantic: NOAA Fisheries has announced there will not be a 2015 recreational season for red snapper in Atlantic federal waters. Learn more.
New State Regulations
NEW:The 2015 recreational red snapper Gulf state season will open the Saturday before Memorial Day (May 23 in 2015) through July 12, reopening for Saturdays and Sundays in September and October, including Labor Day (the first Monday in September). Since October 31 falls on a Saturday in 2015, the last day of harvest will be Sunday, Nov. 1. News Release
For regulations in state waters visit:
16" TL 2/person; capt/crew 0 bag
2015 federal season:
Private anglers: June 1-10
Federal for-hire: June 1-July 14
Closed; There will be no open season in 2015.
10/person within 20 reef fish aggregate
12" TL; 5 per person
Gray (Mangrove)
*Vermilion snapper not included in 10 snapper per person daily limit in state and Atlantic federal waters
^Cubera snapper greater than 30" total length not included in 10 snapper per person daily limit in state and Atlantic federal waters
Snapper Descriptions
Gray Snapper
Lane Snapper
Red Snapper
Vermilion Snapper
Stock Assessments (SEDAR)
NMFS Southeast Regional Office
Gray Snapper Species Account
Lane Snapper Species Account
Red Snapper Species Account
Vermilion Snapper Species Account
FWC Facts:Pacu are often confused for piranha and can be differentiated by their flat teeth, which are designed for grinding nuts and berries.
Learn More at AskFWC
Get FWC News Feeds
Copyright 1999-2015 State of Florida • Technical Help •
EEO/AA/ADA • Privacy Statement • Advertising Statement & Disclaimer • Site Map
Florida Fish and Wildlife Conservation Commission • Farris Bryant Building
620 S. Meridian St. • Tallahassee, FL
32399-1600 • (850) 488-4676
Pursuant to section 120.74, Florida Statutes, the Fish and Wildlife Conservation Commission has published its 2015 Agency Regulatory Plan. You can view the plan now at the following link:View 2015 Agency Regulatory Plan.
Under Florida law, e-mail addresses are public records. If you do not want your e-mail address released in response to a public records request, do not send electronic mail to this entity. Instead, contact this office by phone or in writing..
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Disaster Information for FWC Employees


text:
Evolution of the deer mouse: Hopi Hoekstra
Harvard University
July 1, 2013 (Hosted by Karuna Meda)
The way an organism looks and behaves is influenced by the genes it inherits. Through a process known as natural selection, genetic traits that are helpful for survival are passed to future generations, while traits that are less useful are selected out. For example, a fish that swims faster than another is more likely to escape from predators, reproduce, and pass down various inherited traits than its slower counterparts.
Hopi Hoekstra, a professor in the Department of Organismic and Evolutionary Biology at Harvard, and our guest this month on CTOR, is studying a longstanding question in biology: how do genes contribute to evolutionary adaptations? Listen as Dr. Hoekstra talks about how her lab uses the deer mouse to study the genetic basis of coat color, and burrowing behaviors. In addition, her research has important connections to human genetics and behavior. The genes her lab studies that determine pigmentation in the deer mouse are the same genes that determine hair color and skin cancer susceptibility in humans. And while humans obviously don't burrow, the genes that affect burrowing and exploratory behaviors in the deer mouse could affect motivation and anxiety in humans. At the end of our talk, Dr. Hoekstra's discusses her interest in political science before switching to a career in science.
This interview is part of an ongoing collaboration between Carry the One Radio and the Women in Life Sciences (WILS) group at UCSF.
More on the Hoekstra Lab's research
Keywords: Adaptive Behavior, Deer Mice, Evolution, Natural Selection, WILS


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This fall -- one of what Frommer's calls the "best seasons to be in Hawaii" -- Starwood Hawaii cuts rates at some of its most sought-after properties.
Guests can save 30% on regular rates for most dates through December, including weekends. This sale is available for Maui, Kauai and Big Island 4- and 5-star resorts:
Please go to your email and confirm your subscription.


text:
Illustration Friday: HELP
Labels: IllustrationFriday, watercolors
Labels: IllustrationFriday, watercolors
oh, it always makes me so sad when I see lost pet signs.
this is such a sweet illustration though. i love the bones behind him!
So cute! Excellent idea, Geninne! Me too...like the bones. And Fido's little front feet! I wonder what I'd get if I actually called that number...
The colours are very hopeful for such a sad topic, really like it. Fido definately seems to be a unique dog =]
I love the bones! The person who finds him won't want to return him, he is too cute.
Perfect for this!! Love it!
Lindo perrito y que colores tan vivos.
Que marca de acuarelas usas?
Gracias por compartir tus ilustraciones.
great looking poster and idea like the last for # of his phone #
I love this!!! Sweet!~valgalart
He's adorable! I let u know if I see Fido, Geninne ;)
very cute piece!
nice work!
This is such a darling painting, but the topic is so sad! I always get choked up when I see a poster for a missing pet...I'd sure hate to lose any of mine! I haven't been here in a while - I like the white background! Have a happy holiday:>
Such a cute dog is never lost. Everybody loves him. Even cats.
Super cute...I hope they find him!
what a sweet little guy, i hope he's not lost for long!
nice job!
aww he is so keyoot! nice design.
Qué precioso perrito, seguro no pasará mucho antes que lo encuentren :)
Cariños Geninne.
Love this illo! I hope he's found!!!!
Adorable! i always love seeing what you come up with for illo friday. Great job!
I think this will have a happy ending...his color will stand out from the rest of the ordinary types and he'll be spotted soon! Hang tight, Fido :)
lovely! The way the sad message combines with the lively colours and the image of a happy cute dog is really touching.
aww...so cute!!!! I love this one, geninne!!! Great idea and great work!
He is so lovely, this dog! The colours are beautiful, as allways. Your style and colours give very happy and optimistic images -
Great concept! the colors are excellent too
I love your colors! He's so cute too!!
Your blog has been an inspiration to me - Thanks!
Looks great. What a wonderful idea. Love it!
Such a perfect illo to illustrate the word "help!"
Great idea! What a sweet illo.
ma quant'è carino!!!
:-) ciao
I am not sure if I would return this lovely dog... So cute!!!
What a cute dog!! I hope he gets home safe :)
oh no!!! so sad!! great work though
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Happy Friendship Day 2016


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After their old chum Reuben Tischkoff (Gould) is double-crossed in a business deal and hospitalized, Danny Ocean (Clooney) reconvenes his charming gang of thieves and heads to Las Vegas to gain revenge on the man who put Ruben at death's door: shark-like hotelier, Willy Bank (Pacino). Their plan is simple: break the Bank by destroying his new multi-billion dollar hotel. However, it won't be that easy…
You can beat the house and you can break the bank, but sequels always get long odds on defeating the law of diminishing returns – yet Ocean's Thirteen just about pulls it off.
Reviewed by Chris Hewitt
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- Northern New York Newspapers
- Watertown
- Ogdensburg
- Massena-Potsdam
- Lowville
- Carthage
- Malone
- NNY Business
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MASSENA - They say a picture is worth a thousand words.
In this case, it could be worth $100.
Entries havent been flying for the Greater Massena Chamber of Commerces photography contest thats being staged as part of the 2014 Massena Winter Carnival. And, with the Friday deadline fast approaching, chamber officials are hoping to see a slew of entries come to the office.
Penny (Pullmain, associate director) has gotten a lot of requests and sent out a lot of information. But people havent sent pictures in. We have had a lot of interest in it, we just havent gotten as much response. They still have time, but time is running out very quickly, chamber board President Miriam S. Catapano said.
As of Tuesday, fewer than a handful of entries had been submitted for the contest.
There is no entry fee, and entry forms can be found on the chamber website at www.massenachamber.com. The only requirement is that the submitted pictures be a scenic view of the north country, taken within 90 miles of the town of Massena.
It doesnt have to be a winter scene. It could be any scenic shots of the area. It could have been taken any season. Maybe thats why people are confused. We live in such a beautiful area with four seasons. Its surprising more people dont have photographs that they would want to put in. There have been other photo contest in the area where people have submitted beautiful shots, Ms. Catapano said.
With so many people carrying around cameras these days - including those on their cell phones - she said its surprising that some of the scenic photographs that amateur and professional photographers have taken havent been submitted for the contest.
Its for amateurs and professionals. I know there are a lot of photographers out there. Kids enjoy taking pictures now with their cell phones and the quality of photos that come off the cell phones is wonderful. Theres no real reason people shouldnt be submitting. What I really find disappointing is the lack of interest, she said.
The contest features two age groups: grades kindergarten through 12 and adults, with first, second and third prizes being awarded in each age group.
The first-place winner in the adult category will earn $100, while second place earns $75 and third place earns $50.
In the childrens category, first place earns a $100 gift certificate to the St. Lawrence Centre mall. Second place wins a $75 gift certificate to the mall, and third place wins a $50 gift certificate to the mall.
Photographs and entry forms can be dropped off at the chamber office, 16 Church St.
The entries will be on display from Jan. 16-23 at the chamber office and can be viewed and voted on during chamber office hours, 8:30 a.m. to 4:30 p.m. Monday through Friday. The office will also be open until 8 p.m. Jan. 21 for viewing.
A panel of judges, as well as the general public, will be allowed to vote. There will be a limit of one vote per person. All voting and judging must be complete by 12 p.m. Jan. 23.
Winners will be announced and their photos will be on display Jan. 25-26 at the Frank S. McCullough, Jr. Hawkins Point Visitors Center & Boat Launch.
For more information, contact the chamber at 769-3525.
Thousands of readers like you have made Northern New York Newspapers the number one ranked website* for local news and sports coverage in the north country.
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Wasatch Range (South) > North Timpanogos > Grunge Couloir > Climber's Log
Grunge Couloir Climber's Log
[ Sign the Climber's Log ]
Date Climbed: May 26, 2013
|The steady stream of small rocks was a bit unnerving. Where the coulouir splits and the left (main) couloir funnels down, I decided to head right, since less stuff seemed to be coming from that direction. After climbing a short ice step, a mixture of rock, ice, and snow led to the cornice just north of where the Grunge would have topped out. Though I knocked plenty of garbage off some rock ledges, I was not bombed at all. Fun stuff!
|Posted May 26, 2013 5:16 pm
|Up I Go
|5/16/2011- An amazing Route!
|Posted May 16, 2011 10:26 pm
|Great Route
Date Climbed: May 16, 2011
|May 16, 2011 -- Enjoy this so much last year went and did it again this year. This time we started at Mutual Dell, when west on the Timpanokee road and up the coulior above Rock Canyon, then up the Grunge.
June 15, 2010 -- After getting rained out the week before I was lucky enough to make it back and have the opportunity to climb this fantastic route. Watch out for falling rocks!
|Posted Jun 16, 2010 11:12 am
|Scott Wesemann
|Let's get dirty!
Date Climbed: Jun 6, 2010
|Climbed with Matt Van Horn and Apachedino. We parked at Loop B and after the gate took the Great Western Trail that goes right (#151). After you get up high the trail will start to move away from the ridge, so just head up on top and there is a faint game trail that you can take until you can gain access to the slope that will take you above Woolley's hole. This was the perfect way to go with almost no Bushwhacking at all.
The conditions in the Grunge were near perfect. We booted up and stayed right of the main runnel. We had rocks constantly coming down. Most of them were small, but a few of them could have taken your head off. Going through the tight funnel was probably the scariest part of the day, although exiting the couloir on the steep snow slope was also an adrenaline rush, as we had to find our way out between a HUGE cornice and some sketchy rotten rock. This is one of the best snow climbs in the Wasatch.
To see a short video of our climb check out this link:
|Posted Jun 10, 2010 11:45 am


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Returning depth chart
Morgan Flint, sr.
Rob Beard, Rfr.
Justin Dougherty, sr.
Tim Taylor, sr.
Long snapper
Jeff Palmer, Rfr.
Sam Doman, jr.
New faces
PK Mike Bowlin, fr.
P Jackson Rice, fr.
How things stand
The Ducks endured a woeful spring, after the loss of punter Josh Syria and kicker Matt Evensen to graduation. Flint stepped in for Evensen midway through last season and was perfect on extra points while making 7-of-9 field goals, but he was inconsistent in the spring. The spring game was atrocious, with 3-of-5 field-goal attempts missing, and the other two being blocked. Daniel Padilla attempted four of those, then transferred this offseason, and the other was by Beard, who is in line to replace Evensen as the kickoff specialist. Flint deserves to open camp atop the depth chart, but he'll need to hold off Bowlin. At punter, the Ducks did away with any pretense and put Rice at No. 1 over the summer.
Those aren't the only areas of concern. Long snapper Zach Taylor left school due to academics, leaving Palmer atop the depth chart. He's a walk-on, though Mike Bellotti spoke highly of him last fall. Also, punt returners Jairus Byrd (draft) and Aaron Pflugrad (transfer) are gone. The potential replacements there are myriad, probably including Jamere Holland, LaMichael James, Kenjon Barner and Scott Grady. The news is better at kickoff returner, where Walter Thurmond III is back along with Holland and Andre Crenshaw.
The Ducks are deep at linebacker and defensive back, so the coverage teams should be solid. But the kicking units are a big question mark, as is punt return until a suitable candidate emerges. Also, Jeremiah Masoli is now listed as the No. 1 holder on placekicks, a new role for him at Oregon.
The Ducks will feel good by Sept. 3 if: Bowlin and Rice are minimizing their mistakes, and Holland (or somebody else) is holding on to every punt.
The Ducks will have concerns Sept. 3 if: Snapping is an issue on placekicks, and the young kickers can't find any consistency.


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Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).
Post your choice of girls and rounds completed to comments.
Compare to 100101.
Enlarge image
CrossFit Level 1 Certificate Courses: CrossFit Central London, CrossFit Champions, CrossFit Charlotte, CrossFit Southie.
"Classroom Management With Miranda Oldroyd", CrossFit Journal preview video [wmv] [mov]
"Universal Participation" of the 2011 CrossFit Open with Greg Glassman - video [wmv] [mov]
Remember the 2010 CrossFit Games? - video [wmv] [mov] [HD mov]
From the Vault:
"Mary" WOD Demo (Oct '07) - video [wmv] [mov]
"In the Long Run, Are We All Undead?" by Katherine Mangu-Ward, Reason.
A choice? NICE! Cindy it is!
REAL-meaning chest to deck push ups and hip crease below the knee air squats make this a "girl" a RIPPER.
Kipping pull ups were the rest.
Tear it up CrossFitters around the globe!
Haven't seen Cindy in a long time. I hope I'm still her guy!
Wow, an alternative!!! They should do this often, on with BIG box type exercises and one more for the at home do-it yourself workout!!!
Hmmm, why do I feel like there are going to be a lot of Cindy being chosen? :P
Hya! Hard to believe it's been more than a year since we've seen the "sisters". If you're wondering how to approach this you could click the "compare to" above. There's a January 2010 bingo post at post #15.
The REAL reason to click "compare to", though, is for post #1 from my friend Pony. Do yourself a favor and spend a minute there. Stuff like her story still happens all the time around here.
I wish Pony, Goat, PB, Jakers, H erm, Cookie, s'more, Rookie, Cougar Hunter and the rest would visit more often.
Big hugs and bad English to all...
had an A-M-Azing time at the CrossFit Charlotte Level 1 cert this weekend! Learned so much information from some great coaches! Great Job SOF crew =)
Bloody Mary!
Thanks to all the trainers who did the cert at CF Charlotte this weekend. Had a great time and learned a lot!
I don't think coach understood the question being asked. If the purse is $1m then garage athletes with full time jobs and families who enjoy CF as a competitive hobby are certainly going to be pushed out for former athletes who can train 4-8 hours per day on skills, WODs, getting weekly massages, less stress and issues and so on. Mikko is nearly in this category, he does 3 WODs a day, training for 1-3 hours a day most likely, he is single and is a laid back guy. Someone with a fulltime job who can only afford to workout once a day at their affiliate/garage surely can't compete with that.
#6 bingo
Just got done reading strong lil pony's story,
Pretty inspiring man!
It's amazing how crossfit makes people come together for 1 common goal, to be better HUMAN BEINGS!
Prison Defense ! (Right, Chris?) :) Thanks to all the trainers at the level 1 cert in Charlotte this past weekend... you are all amazing! Can't wait to apply what I have learned!
I meet my Pony here on the main page, as I did my fiancee. She will stand next to me this summer as we take our vows. My FR*T fam means the world to me - thanks Bingo!!!
Phenomenal L1 cert at CFChampions this weekend. Enthusiastic, knowledgeable trainers. Well-organized, very efficient use of time in the way material was presented and then skill work practiced. Thank you, Todd!
Great cert this weekend at CF Champions. If you ever get the opportunity to attend one, I highly recommend it. Tremendously valuable knowledge that you just can't learn anywhere else. Thanks to Todd and the whole crew for the weekend.
What a tremendous experience I had this weekend at CFChampions. I learned SO much and cannot wait to get back in the box and continue to practice the mechanics. I highly recommend this cert to any CF newbie- what a difference it made in my execution with all the WL. Thank you guys!!!
Its nice to have choices! Cindy here i come!
Cindy Im coming for you!!! Squats with BW?? or what?? IM a new crossfitter *blush*
Squats with BW?? Im a new CF'er *blush* LOL
Rx'd Cindy 20 rnds and stopped at 18:28 due to left hand rip suggestion tape hands before wod!!
Mary rx 9.5 rounds
Cindy. 24 rounds + 4 pull ups.
Great very at CF Champions. Great facility, great coaches. Loved the way things were broken up. A great way to learn technique even if you don't want to coach! Thanks Todd for a great weekend (and Nadia, Lance, Spencer, Nicole, and Joe)
Cindy - 26 rounds Male/17/155
excellent cert at CF Champions in Tomball. im really happy to have had the opportunity to attend and cant wait to make use of my expanded knowledge base. after taking the test i was thinking it might be beneficial to include a glossary in the manual so there is no confusion about the more technical terms one encounters in the course and their CF life.
12 rds as rx'd.
Bingo, Corey B stopping by the main page. You are right, Pony's story from post #1 on the compaire to date is what CrossFit is all about.
Boy do I miss doing these WODs with everyone. Once in a while I may do the main site WOD instead of what my gym programs.
I wish more people will start to pick Mary. She gets lonely when everyone picks her more sexy sister Cindy.
I am tremendously grateful to the Instructors at level 1 certification in Tomball, Texas this weekend. Unfortunately I left before I was able to thank you all personally. I must admit that I was hesitant coming in to the cert but was incredibly satisfied with my experience and feel that I have walked away much more informed than I could have imagined. What I have taken that I find most important from this weekend with regards to CF is not the physical prowess of its followers, not the aim of its method, but the character of the community as a whole. I am so overwhelmingly and utterly inspired by the people who make CF what it is. Again thank you coaches for all of your hard work. I am sure that your clients (athletes) are grateful for what you have helped them to accomplish in their lives, I hope that I can do the same for the people that I am lucky enough to work with in mine. Thank you CrossFit Champions as well for your generosity.
180/6'0/m - 31 rounds (Cindy)
going back to bed...for time.
Cindy: 23 rds + 3 PU
An AMAZING pistol instructional really HAD to be followed by a chance to do Mary. Awesome!
As rx'd 21 rounds plus 1 pushup. Did after me bench so pushups were labored
To coach from avid crossfiter...you should do this more often. To give all the crossfit community a chance to choose our workout we want to do very cool. If I can't decide by
the morning which workout I want to do I just might go for both. This should be interesting!
30 rounds as rx'd
Crossfit Sri Ram Ashram, India
Ravi - 15
Arvind - 20
Bachendra - 22
Shubham 19.5
Rajpal - 11 HSPU with one ab mat
Gautam - 9 band assisted pistols
13 rds + 5 HSPUs
21 rounds as rx'd
Mary as rx'd
12 rounds + 5 HSPUS +10 Pistols +13 Pull-ups PR
(last time 11 rounds +5 HSPU Progressions +10 Pistols +7 Pull-ups PR)
All exercises unbroken. HSPUs head to floor. Finished round 13 within a couple of extra seconds.
Yesterday was my 43rd birthday and I'm very pleased with my performance today.
Wicked Pissa cert at CrossFit Southie this weekend! Could not have asked for a better, more well informed, and enthusiastic group of HQ trainers to lead the way! I look forward to bumping shoulders with each an every one of you in the future. Thanks again for making it such an invaluable weekend.
17 rounds plus 5 pullups
RX with hand-release pushups
cindy - 18 rounds as rx'd
Cindy 18
cindy as rx'd 15rds + 5 pull-ups
250,000 for a gym membership. wtf?????
Cindy is easier than Mary, gives me what I need for the day, and puts me right to sleep when I'm done...Cindy it is.
24.5 rounds PR.
Only nine on Cindy. First time back on cf for a long while
Been crossfitting for over a year and today had a personal best with the WOD Cindy 29 sets as rx'd
good old Cindy.. she was my first :)... 26 rds as rx'd
15 rounds + 5 Pull Ups
I've taken to doing 1/2 & 1/2; 10 minutes of Mary followed by 10 minutes of Cindy. Works for me at this point in my "I'm ok with the 80% solution" mantra.
Dave T.
8 rounds
w/Ring Pull-Ups (due to convenience to location of HSPUs)
Last time was one year ago and could not even do HSPUs at that point, so had done 7 rounds with shoulder press of dumbells.
Snow day!
Stuck at home, so did this:
Dynamic effort press 3-3-3-3-3-3-3-3 @65% of max, 85lbs
2 strict muscleups starting from L-sit on floor
8 1.5 pood kb swings
16 rounds
Probably could have gotten 16 rds with 2pood and kipping muscle ups as well
great time this weekend at the Charlotte cert. Coach Andy hosted a great weekend. Thanks to all esp. Chuck, Nicole, Bobbie, Chris and Andy for sharing the knowledge.
Cindy 25 rounds + 5 pull ups
Cindy: 21 Rounds and 5 pull-ups. S/F.
Cindy- 15rds Rx'd
Great Cert in Charlotte this weekend! Thanks guys!
Cindy: 21 Rds, PR by 5 rounds plus the last time I did Cindy I was still doing assisted pull-ups, not this time :)
first time being able to rx mary...
8 full rounds + 5 + 6
Germany, Münster
M 36/90kg/181cm
24 rounds (cindy)
Cindy Rx'd: 20rds. + 9squats
Last time 15rds + 5 pull-ups! Very happy with improvement!
May try Mary after meal and rest...
8 rounds + 5 HSPU
23 rounds + 3 pullups (at 25 degrees F)
p.r. is 30 rounds + 11 squats
colder temp made a big difference.
I don't think I could say enough good things about the L1 Cert in Tomball this weekend to really do it justice. ALL of the trainers were incredibly knowledgeable and friendly. They made the seemingly complicated information accessible and easy to understand.
Thank you Todd, Nicole, Lance, Spencer, Nadia and Joe! You guys rule the school.
P.S. I witnessed Lance's Cindy with my own eyes. BALLER.
9 rounds + 5 pullups + 5 pushups
...couldn't get going this morning.
Warm up:
3 sets of muscle ups to 5 dips, 10 crunches, 10 pvc overhead squats
Cindy: 17 rounds, 5 pullups
Great workout. Even got a smoker who wants to try crossfit to do the workout. Maybe he will quit smoking, but today, he got smoked like a cheap cigar as they saying goes!
AWESOME Cert this past weekend at CF Champions in Tomball, TX. To all the trainers (Todd, Joe, Nicole, Nadia, Spencer, and Lance), you were all great and know your stuff so well. I only hope to be able to be 1/2 as good as you with pointing out faults with clients as you did for us in our breakout groups.
I was amazed at how much I learned about the 9 foundational movements. I only thought I knew how to squat right. After the 24th or 25th time, I think I might know now to keep my midline stable throughout that movement along with all the others :-).
Flowmaster Todd did a great job of keeping everything moving along on time, but yet we never felt rushed at any point, either. Again, great job and no complaints from this attendee!!
Oh, and I got to witness Lance doing "Cindy" at lunch on Saturday. 28 1/2 rounds was legit and he is a machine. Todd didn't do too bad either ;)
16 rounds + 5 pullups + 2 pushups.
27 rounds + 5 pull-ups (PR)
18 rounds of Cindy. First WOD after a few weeks off because of a move
17 rnds + 5 Pull-ups + 3 Push-ups
Thanks for the terrific L1 this weekend at CrossFit Charlotte! The Cert. staff rocked!
Cindy: 27 + 1 pull-up.
did the Cindy.
26 yo M 180lbs
23 rds +5 pull ups.
warmed up with 5 min jump rope
fun workout today!
Maybe "Cindy" firebreathers should try "Mary"; it seems more challenging.
Whatevr U chose, good luk in ur eforts.
Cindy: 18 rounds, 5 pull ups.
Cindy As Rxed First time doing it.
20 Rounds , had 3 seconds left, guess i could had got 1 pull up in, but i didnt lol.
17/m/6'1"/185 lbs
10 Rounds
(+ 5 HSPU's & 10 Pistols)
First time doing this WOD, very pleased with my performance.
I had no idea that so many people get such high rds on Cindy. I was smoked at 17 rds.
As Rx'd
18 Rounds
Mary - 4 rounds as rx'd w/ 10 seconds left over, not enough for another HSPU.
My HSPU are the weak link. There were so many reps that I couldn't count, usually due to losing balance on the way back up. My shoulders have much better ROM now & this was first time as rx'd.
Cindy as Rx'd 17+9 push ups
(I was trying to learn how to butterfly so I forced myself to butterfly the whole thing)
Oh I forgot to put that i did chest to deck push ups and put a ball under me to make sure that i went to the proper distance on every squat.
Cindy as Rx'd
16 Rnds + 3 pullups
20 rounds (Cindy)
17 rounds + 5 hspu
Does anyone change their warmup before Cindy? I know in the FAQ it says to ease up on the pullups or dips if it's heavy in the WOD. That would really only leave lunges and some OH squats to warm up. Suggestions?
as rx'd 26 + 2
1st try at Cindy - 15 rds
Cindy: 13 rounds
As rxd
10min Mary
2rds + 5 hspus
Pistols no medball
23 rounds + 7 squats (Cindy)
First time doing Mary. Rx'd 6 ROunds, 1 HSPU. Limiting Factor HSPU! Need to keep working on them.
Mary - 9 rounds +5 HSPU
Great weekend at Champions. I thought that every one did an exceptional job at teaching the fundamental skills and then helping us learn them. Really good team workouts on both days. Once again thanks to Todd, Lance, Nadia, Joe, Nicole, and Spencer for a great weekend.
Did mary and got 8 rounds and 3 pullups.
M/38/252/6'3" crossfit DOB 2/7/11
5-3-1-1-1 established max Dead lift
185-220-255-305-355 maybe a little light but I'll take it for first ever heavy deadlift.
Banded pull-ups 9 rounds + 4 pu
1st time doing Cindy - 15 rds
1st time
9 rounds + 1 hspu
SWOD establish max DL 5-3-1-1-1 (185-220-255-305-355)
Cindy w/ banded pull-ups 9 rounds + 4 PU
2011-02-21: 8@19:46. "Mary". Rnds@1:34-3:09.
2010-01-01: 23@20:21 (5's@3:52,7:49,12:27,18:04)
2009-11-10: 25@19:42 (no shoes)
2009-08-24: 24@19:58
2009-07-27: 21@20:04
2009-06-09: 20@20:30
2009-05-13: 19@20:08
16 Cindy's. Worst in about 4 years.
26 even
6 rounds off my PR. But, I've finally discovered, after 5 years of crossfit, the explosive opening of the hips on the squat. I'm learning to rebuild my squats, thrusters and wallballs to incorporate more hamstring into them and I'm noticing a huge difference. However, my hamstrings are fatiguing much sooner.
As Rx'd 19 rds. 8 Push ups.
Awesome cert at CrossFit Charlotte. Top notch facility with top notch instructors. Thanks to Andy, Chuck, Mike G., Nicole from CrossFit Hampton Roads, Bobbi, and Chris. Thanks for the great instruction.
The Level 1 Cert at Crossfit Champions was formed with a solid base of great trainers and knowlege how to portray what really is Crossfit. I was very surprised on how much I learned and inspired by how much I do want learn. I will take the experience and base my coaching practices from great coachs at the Cert. Thanks Todd, Nicole, Nadia, Spencer, Lance, and Joel. Great Experience!!!! Recommend for trainers and athletes alike!
Hey there,
this was my first date with Crossfit and her name was Cindy....
I am a 36 years old marathon runner from Germany. Thinny as you might guess ;-) I did 6 rounds. The first 4 rounds after 8 minutes and then the pull-ups became too tough for me.
But I am happy that I got started with CrossFit which I want to incorporate in my marathon training from time to time.
28 rounds are amazing!!!
22 Rounds even w/B2B squats.
Same as old PR.
did cindy 2 weeks ago during a snow storm, 22 rounds.
Mary as rx'd with HSPU on parrelette with 8" depth: 5 plus 10 pistols. Finished the pullups after time.
Cindy - 21 rounds + 2 pull-ups.
15 round plus 3 pullups
-jumped to bar, kipping pullups
-did hand-lift from floor at bottom of pushups
-first WOD in my new 5-Finger shoes.
10 rounds rx'd
Mary- 10 rds m/24/6'1"/175
CF Charlotte Level 1 cert was fantastic! Bobbi, your nutrition lecture should be in the journal, no joke!!! The entire staff was outstanding!!!
first 5 x 3 reps of heavy back squat ending at 3 x 265 lbs (new PR) then rest for 5-6 minutes before attacking "Cindy"
"Cindy": 23 rounds - PR
male, 24 years, 179 cm tall and 73 kg light :)
10 rounds + 9 pistols (Mary, PR).
HSPUs unbroken. First Mary with full-range, unassisted pistols. Pull-ups still the hardest part of this for me, started breaking in round 3. Now that I have pistols, I may never do Cindy again...
25 Cindy as Rx'd
4 off my PR but I've been recovering from a funky chest infection that only middle school teachers get. They put me on an inhaled steriod...I was hoping it would improve my count.
Cindy--18 rds. right on the nose. Next time will try Mary.
Rx'd 19 round +5 pullups, 4pushups
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating to parallete
15 Pull-ups
10Rounds 5 HSPUs 1 pistol
last time
9rounds HSPU's, pistols, 8pullups
Last time I did the pistols to a paralette, this time I did true pistols.
HSPU's unbroken but one set where I fell off the wall, I didn't miss from fatigue. That shows how much the dips were killing my HSPUs.
Pistols were the hardest, I fell at the bottom of one rep, fell back on my rear, just fatigue.
Pullups unbroken just barely. At the end my shoulders and hips were tird and I was not pulling or kipping exactly even, but I got them att done.
My breaks were after the pullups getting ready for the HSPU's I'd stare at the ground for far to long befor I'd kick up. But I am extatic about the workout!!
10 rounds + HSPU and squats
Cindy- 26+5+5- chin over bar, plank ctdeck pu, sq to 13" ball
PR 15 rounds + 2 pullups
First did the CFE WOD (Bike intervals) directly followed by the CF WOD, did 22 rounds, not bad!
Call it "CINDY ON ROIDS"
5 STRICT PULL UPS(chin over bar)
10 RING PUSH UPS(chest to ground)
15 SQUATS(ass below knees)
1st time ever doing cindy
Well done Lance...well done.
Day off
AM: Yoga
CINDY: 30rds + 5 pull-ups
I have enough time today I may go back and do yesterdays workout this afternoon. Good luck everyone, 3-2-1 GO!
Thank you to EC and the trainers at the Level 1 cert at Crossfit Southie, it was a tremendous weekend.
10 rounds
(+ 5 HSPU's & 10 Pistols)
First time doing this WOD, I'm very pleased with my performance.
28 rounds
stopped at 19:11 because i literally couldn't breathe.
this WOD is right in my wheelhouse, being only 140lbs.
my twin brother's PR is 32. he's currently in BUD/S, otherwise i'm sure he would've beaten that.
as rx'd
22 rounds + 5 pullups + 5 pushups
84 159 171
530 Cal
15 rounds
10 mins. 5 pullups, 10 pushups, 15 situps
11 rds.
At the fitness center, Omni Hotel, San Francisco. So incredibly sore from Kelly, even with 5 ibuprofens, the hard part was getting down on the floor and back up again. Darn, it is hard to get the scaling right on the way back up the Crossfit mountain.
Cindy as Rx, but no Kip, chest deck, a$$ to grass.
18 rounds.
Great cert class at CFChampions. Props to the HQ guys and girls for a very well structured weekend. Educational, inspiring, and fun. Thanks again.
"As Max Brooks notes in his 2006 book World War Z, it isn't clear that zombies can be either shocked or awed."
pretty funny article
Memuc #30, Happy Birthday!
16 rounds. 17 years old, 165, 6ft 4in. I am a competitive triathlete, and that really kicked my ass. It hurt!!! Did it at home, no kipping, strict pullups. Big respect to the guys and ladies that can do 28 rounds and the ones that do 3. CrossFit is my new hobbie!
I'm skipping today's WOD gladly, in the wake of an enjoyable, productive, and hilarious Kettlebell Certification course with Jeff Martone.
CrossFit Ewa Beach were great hosts, in their newly expanded facility and with all the members who volunteered to set up a barbecue on Saturday night.
We knocked out about a thousand swings over the course of a hot and sweaty weekend, so jumping out of bed for a 'Cindy' was not part of the game plan. Thank Goodness it's a holiday.
Great cert this weekend at Crossfit Charlotte. World Class training!!
I was Born this day - first CrossFit workout.
10 Min Eliptical Warm Up
14 rounds plus 5 pullups and 6 pushups
30 Min Eliptical for Cardio
Felt really good!
PR today! 23 rounds plus pullups
20 rds + 5 pull-Ups + 10Push-Ups
Good feeling about it !
Next time I go for 23 rds !:D
Mary, not as rx'd, pistol progressions instead of pistols, 9 rounds + 5 HSPU 10 PP.
Overture: K-Star Pre-Mary/Cindy Mobility WOD. Coda: speed squats and bench press, more trigger point work, foam roller.
Good job Mas! Good job Jim D. and how nice to meet you in person the other day at Crossfit Verve in Denver.
Mary with band assisted squats
8 rounds + 5HSPUs + 6 squats
12 rounds Cindy
Rx pullups, mod pushups, 23 weeks pregnant.
10 Rounds + HSPU and squats
Cindy as rx'd- 15 rds.- feeling yesterday's burpees!
Note: Lap 1: 00:56
Lap 2: 00:59
Lap 3: 01:10
Lap 4: 01:10
Lap 5: 01:36
Lap 6: 01:51
Lap 7: 01:51
Lap 8: 02:24
Lap 9: 02:43
Lap 10: 02:50
Lap 11: 01:47
Lap 13: 01:07
Cindy as rx'd - 24 rounds. Matched old PR.
Guess I'm in better shape than I thought!
20 rounds + 5 pullups + 10 pushups
PR by exactly 1 round. Feels very good to break into the 20's!
16 rounds + 5 pullups & 15 squats
mary rx'd - (first time) 13 rounds.
24/M/5' 7"/ 175lb
11 rd's + 5 hspu-10 pistols-2 pull ups
9 rds + 5 hspu
Cindy: 23 rounds. 1st time doing this!
23 rounds of cindy (PR)
100101: 19R +PUS +Push-ups
Today, did Chest to Bar Pullups and CrossFit Pushups = 22 + 3 Pullups. I wanted 23 with these higher standards. Next time...
*Not to "Games Standards"
as rx'd
26 rounds =5+10
so close to 27, felt good!
Ist crossfit wod. I am a believer. 12 rounds w assisted pullups
Will publicly shame myself by admitting I did 7 rounds before Pukie the Clown threatened to get the best of me.
Atoned with 3-3-3 sets of clean and jerk @ 85lbs, 10-10-10 of 105lb resistance crunches, and a 15 minute swim.
Now if you'll excuse me, I'm going to lay down on the floor and die...
22 rounds + 4 push ups
Cindy as rx'd
12 rounds + 10 push-ups
27+5 pullups
Cindy as Rx'd
18 rounds + 5 pullups (PR)
Cindy: 20 rds + 7 push-ups
Mary replaced HSPU with holding a handstand against the wall for 30 sec.
4 rds + HSPU +pistols+10 pullups
"Cindy" (Scaled)
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
19 rounds + 3 pullups
10 with 35# vest
8 With out @ 20min mark
Was trying to do 10vest/10w-oVest
Cindy - 22 rounds even
That was intense! Lance you are a beast!
26 rounds
15 rounds of Cindy in 14:36
5 pull-ups
10 push-ups(hand release)
15 Squats
As rx'd 20 rds+ 5 pull-ups+ 5 Push-ups
Cindy - 27 rds + 5 pull-ups
8 rounds
This breaks my record by 5 pullups. It's been a long time since I've done HSPUs, so those really bogged me down after a while. Never had to stop for more than a few breaths, though. My shoulders feel pretty toasted.
23 rds + 5 pull ups + 10 push ups
deadhangs instead of kips.
11 rounds of Cindy.
Cindy 27rds + 5 pu's
Thank you, Crossfit, for preparing me against the now inevitable zombie invasion. Good to finally know what I'm training for.
28 rounds + 9 push ups
pr for the tie with lance
I made up yesterday's workout:
50' walking lunges w/35# plate overhead
21 burpees
22 rounds + 5 pullups , HUGE PR, previous was 17
6 rounds, scaled to 12 min
Cindy w jumping pull ups
Recovery has been lacking lately so I'm doing this cycle at about 75% intensity.
Did one round on the minute, every minute for 20 minutes. Had 3-8 sec rest between each round.
(Kept going on the last round)
20 complete rounds and 5 jumping pull ups
First WOD after my femur surgery(i had car accident nov 2010)
Cindy w/ 30lb weight vest. aka torture
13 rounds
5 door chins
10 handled push ups
15 squats
21 rounds + 5 push ups
Clytemnestra (1 crossfit workout!)
5 dips
10 push ups (on knees from round 3 onwards)
15 squats
12 rounds + 5 push ups
7 rounds in 7:09
Had to stop due to pain in right shoulder from pushups. 2nd wod back from shoulder rehab break. Pull-ups were fairly strong considering I haven't done a single pull-up in over 2 months. Squats felt slow. Push-ups, my old strength, were very weak. Will continue to go slow and try not to get frustrated.
Was going to sub ring dips with band assist, but thought I would try push-ups which I knew were going to suck/hurt.
Mary as Rx'd, 11 rounds + 5 HSPU's,10 One Legged Squats, and 1 Pullup.
Cindy: 21 rounds with .09 seconds to spare!
11 rds
Pushups are hard when you're tired.
Mary: 10 rounds + 5hspu+ 6 one-legged squats
100104: Mary, 8 rounds + 5 hspu + 6 one-legged squats
091116: Mary, 9 rounds w/ assisted hspu
090828: Cindy, 17 rounds
Haile Leul: Mary, 14 rounds
Mariana: 14 rounds + 5 pull-ups
Mariana is doing butterfly pull-ups!!!!!!!!!!!!!
Cindy 19 + 5 pullups
W/U: jump rope (consecutive triple-under practice); tall clean, 3x5 at 135#.
"Cindy" as Rx: 26 rnds + 5 pull-ups + 10 push-ups + 3 squats.
C/D: static stretch of shoulders.
Off PR by about 1 round. Gymnastic kip pull-up, chest to deck push-up, rock bottom squat.
Not doing a warm-up prior to yesterday's WOD in the frigid temperature made my shoulders feel achey all day. It also made today's push-ups a little more difficult.
Cindy as Rx'ed
20+5 pull ups
21 rounds Cindy + 3 pull ups
Did Cindy
As RX'ed
23 Rounds even
Kamper #155
Chris it was nice to meet you also. Learned a lot of really good stuff from Cherie. Hope to be back this week and fix a few more glaring flaws.
6 months Post Op Rotator cuff surgery
7 rounds
12 rds + 3 pullups
Cindy; 15 Rd.s even
Cindy; 21 Rd.s even
Absolutely awesome WOD! One of my favorites so far!
Trying to get those break/rests down. I now count to 5 any time I would've broken for longer...looking forward to unbroken WODs!
20 rounds
M/32/ 5'11/ 220lbs
Cindy: 17 rounds as Rx'ed
Was feeling good about my score until I saw how many people got 20! Looks like I'll be shooting for one a minute next time around.
wasn't feeling well...
2 mile run
10 Rounds of Cindy (not for time)
Post from previous time....
20 Rounds in
last time 19:52
PR was 19:35
15 rnds in 15min 30 sec
Mary: 11 rounds +8 Squats (PR)
cindy- as rxd-- 14 rds + 2 pullups
Cindy 25rds + 1 squat
Cindy 25rds + 1 squat....
Crossfit Matters!
As Rx'd with a 35 lb vest
12 rounds plus 5 pullups and 5 pushups
32 Rounds + 10 pushups (Cindy)
6 rounds + 13 pullups (Mary)
Butt to med ball on the one legged squats
1st time doing Mary
at M/18/130/5'7"
19 rounds + 5 pull ups
Cindy: 15 rounds even
We just started doing this at the fire department as a crew.
24 round + 10 pushups
19 rounds
10 rounds in 15:12
19 Rounds (Cindy)
An improvement over the last several Cindys.
My pr is 21 - 05/15/08 at 32 yrs/179 lbs
My first "Cindy".
13 rounds + 4 pullups... Rx'd
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (jumping)
10 Push-ups
15 Squats
19 rounds 19:58
junior(13) finished 19 rounds 5 seconds before I did..
20 rounds + 5 pull ups + 1 push up (pr by ONE push up)
16 rounds plus 5 pull ups.
Cindy as Rx'd
18 rounds + 5 Pullups + 10 Pushups
cindy: 22rnds + 5 pullups
24 rounds total as Rx'd
Never done either of these workouts, so I chose Cindy:
20 rounds + 2 squats, as rx'd
Wanted to get at least 20 - started quick, paced the rest and managed to hit it.
Did Sunday's WOD this AM in 17:04
Then just finished Cindy for:
16 +12 Squats as Rx'd
So glad tomorrow is a strength day!!!
17 rds + 5 PUs
19 rnds + 5 pu + 6 push ups
big fan of cindy.
as rx'd. did hand release push ups to insure they were adequate.
23 rounds + 5 pullups 6 pushups
dropped from PR due to the hand release push ups making it a little harder.
focused on form for pushups
19 rds + 5 pullups
19 rnds 5 PU, 10 PushUps
12 rds as rx'd with machine assisted pull-ups.
Thank you to the Crossfit staff for their amazing Level 1 Cert in Charlotte this weekend! Their knowledge and coaching was so helpful, it reinforced why I love Crossfit so much! Thank you!
23 rounds (Cindy)
13 rds 5 pull ups.
Did this WOD about a month ago by myself and only got 16 rds.
Today, with a little motivation from the guy doing Cindy next to me, I got 24 rds + 5 push ups (PR)!
Punchy from Camp Leatherneck.
23 rds as rx'd
Awesome cert at CrossFit Southie! EC, Jenn, Rob, and Joe were awesome instructors. Thanks for a great weekend!
Awesome cert at CrossFit Southie this weekend! Thanks EC, Jenn, Joe, and Rob! Great experience!
12 rounds
"Cindy" - modified to "pack"
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
20 rounds + 1 pull up
13 rnds + pull-ups + push-ups
Kim, you're amazing!! Nice work!
Cindy as rx'd=20+5pu's, 10pushups, 6 squats.
Mary rxd
10 +9 pull ups
Need work on my kipping pull ups, averaged 30-40 seconds on HSPUs and pistols...they were easy.12 rounds next time.
26 rds., 5 pullups, 10 pushups
23 rounds, 10 pushups, 12 squats
19 rnds (PR by 2, 17 rnds in July 2009).
13 rds as rx'd
Cindy 23
"Cindy" rx. 21 rounds +5pullups +6 pushups. Pr by 5 rounds.
21rds, subbed in OH with 45lb plate.
Cindy as rx'd 16rds+10 pull ups. Great WOD!!
Mary - modified
15 DU's instead of pullups
8 rounds
Jimbo- 24 rounds+5 pullups
Josh- 20 rounds+10 squats
as rx'd
28 + 5 pullups
pr 33 rounds (070929)
18 rds plus 4 pullups
Retired Army First Sergeant
Clarksville, TN
15 rounds at 7500+ft
22 Rounds 5 Pull-Ups
PR was 17 Rounds....BIG improvement
James 8 rounds as rx'd
Yvette 8 rounds jump p/ups one leg/ box press ups
love it
I was sore before hand but now I'm really feeling it!!
27rnds Cindy
Did it at Brittania Crossfit, had to begin with the press-ups. Completed 14 rounds 10 press-ups and 13 Squats.
James 10 rounds.
19 rounds
Cindy, 5 pullups, 10 pushups chest to deck release hands, 15 squats
19 rounds
17 rounds cindy
as rx`d
30 rounds + 10 pushups
9 rounds + 3 HSPU
The good news is the SSGT Hekel was there.
I posted the workout on the white board, though I think I switched the names.
Final results for Hekel:
5 PU, 10 situps (oops should have been Pushups) and 15 air sqts = 12 rds with 5 PU and 4 SU feet free.
Anderson- "mary"
5 HSPU, 10 pistols, 15 PU = 11 rnds + 5 HSPU and 10 Pistols.
1-1.12 at 65%
2- 1.20 at 75%
3- 1.23 at 77%
4- 1.46 at 77%
5-1.34 at 77%
6- 1.47 at 77%
7- 1.51 at 76%
8- 1.59 at 76%
9- 1.55 at 77%
10- 1.52 at 78%
11- 2.01 at 77%
12- 5 HSPU and 10 Pistols
Avg = 76% pk 85%, cal = 425, delta HR 169-141= 28.
I hope the team can get together tomorrow but there is lots going on, and wrt 4 days of skiing, heck after one I didn't go ski again on Sunday like I planned. We will try and regroup next time.
5 HSPU, 10 pistols, 15 PU = 11 rnds + 5 HSPU and 10 Pistols.
1-1.12 at 65%
2- 1.20 at 75%
3- 1.23 at 77%
4- 1.46 at 77%
5-1.34 at 77%
6- 1.47 at 77%
7- 1.51 at 76%
8- 1.59 at 76%
9- 1.55 at 77%
10- 1.52 at 78%
11- 2.01 at 77%
12- 5 HSPU and 10 Pistols
Avg = 76% pk 85%, cal = 425, delta HR 169-141= 28.
A day behind but posting on correct ones so I can refer back..pull-ups are my nemesis! but I am getting better.
9 rounds.
20 rounds in 16:04
19 rounds plus 5 pullups
as RX'D
Cindy- 22 rounds
Cindy: 19 Rounds + 5 Push Ups
~3 Round PR, was shooting for 20+ but squats were too slow.
8 rd's
Cindy as rx'd
21 rds + 5 pullups, 10 pushups
(21 rds last)
Cindy: 19 rounds plus 3 pull-ups. All pullups done in strict form. no kipping
did strength bench workout first
27rds (PR)
25rds 5 pull ups (PR)
29 rounds and 9 squats! yeh boy!
17 rounds + pull-ups + 2 push-ups.
8 rounds + 5 pullups
last two rounds with 60lb assisted pullups
13+5 p.u.
3 rds unassist pu
5 rds red band assist
5 rds green band assist
10 rounds + 5 HSPU, 10 pistols, 5 PU
Did Cindy
17 and three chin ups
Poor performance...my PR is 19
Did Cindy to see how I'd do...next time I'll do the other one
Poor performance 15 plus 3 pull ups...did it at JC after work
25 rds + 5 pull ups, 10 pushups, and 11 squats--PR!
Cindy 30 rds + 3 push ups
11plus 5 pu, 3 push
16 rds + 5 pull ups
Semper Fi.
Cindy as RXd= 22 rounds
Plus 4 mile run in 29:32 prior
Mary - 12 rnds
13 rounds as Rx'd. I had a hard time with pullups with ripping my hands open
30 rounds, have witnesses! (cindy)
CFWU x3
17 rds
16 rounds +5 pullu's +5 pushu's
110222 Cindy 16 rounds +5 pullu's +5 pushu's
080515 Mary 8 rounds +4 hspu's
080305 Mary 7 rounds +5 hspu's, 10 ols's, 7 pu's PR
080128 Mary 7 rounds even.
070929 Cindy 16
13 rounds + 3PU
Completed Tues.
Followed Dave T plan of 10 min Mary followed with 10 min of Cindy:
6 rounds + push ups for Mary
11 rounds Cindy
I really like that option.
Laura f/48/5'7/155
9 rds cindy. Almost 10 but didnt complete the squats. next time...
10 rounds Mary
I almost forgot, i ran a 5K prior to the workout as well, so now i'm not so hard on myself.
24 rounds + 1 pushup
Jeff @ 2.0
Top of head to ground HSPU
15 rounds + HSPU + Pistols + 3 pull ups
hands are still ripped up so amended this
5 bar dips
10 sit ups, unanchored
15 squats
20 rounds, 1 dip.
sit ups slowed me down in the last 5/6 rounds
14 rounds of Cindy. Squats were killer.
28 rounds+ 9 push ups
pr to tie lance cantu. pretty happy about it.
Cindy as RX'd
26 Rds + 10 push ups
26 rounds + 5 push-ups (pr)
running one day late on these workouts ....
20 rounds + 5 pushups
30 rounds +1 PU
Male, 38 yo, 151#, 68"
17 rounds plus 5 pull ups
"Nasty Girls" - 8:47
Compare to:
090513 (Cindy) - 17 rds + 5 + 10
080515 (Cindy) - 15 rds
080128 (Cindy) - 17 rds + 5
080108 (Cindy) - 15 rds + 5 + 10
071109 (Cindy) - 11 rds + 5
070929 (Cindy) - 10 rds + 5
070807 (Cindy) - 14 rds
18 rounds + 5 pull-ups
12 mins
5 Pullups
10 Pushups
15 Squats
7 rounds + 5 pull ups
Cindy 20 rounds (PR by 3 rounds) on the buzzer (maybe 21...)
First time exhaustion was a factor, in the past it has been just muscle fatigue (of the push-up nature).
Butterfly kips are the ticket for this wod.
32 yom, 190 lbs
10 rounds of Mary (pr)
Cindy pr-23 rounds
20 min
15 pullups
30 pushups
45 squats
9 rounds + 10 pullups
Cindy as rx'd
18rds + 1 PU (PR)
Pushups, Pushups, Pushups
30 rounds
As rx'd:
20 rounds plus 5 pull-ups and 10 push-ups.
More better faster
ski @ kirkwood 'til 11:00
32yo M 175lb 5'10"
CFWU x 3, 5 pull ups, 5 ring dips per round. Push ups 5-5 squats 5-5-5
Cindy: 22 rounds PR
Foam roll after
Compared to 091110: 20 rounds 5 pull ups
Cindy - 15 minutes 15 rounds
30 rounds +5+3 (PR)
* no water break in middle...
Cindy, 20 rounds - 3 round PR
First time exhaustion was a factor, previous it was muscle-fatigue of the push-up kind
Butterfly kips are the ticket for this wod
22 rounds + 10 squats
Assisted green band pull-ups
17 rounds
Cindy - 8 rounds
Cindy 2nd pull up in 16th rd.
jog 400m, row 500m easy, dynamic WU then
30 rnds + 7 pushups (PR)
ROM probably lacking (can't tell when in the mid-WOD fog), but finally broke 30!
then 20 min rest, Bench 185 4x5
CFFB: 3 rnds of
1/1,1/3,1/5 x Box Jump 40.5" / 28kg Pullup
Bench 185x10
max rep HSPU facing wall: 17
max L-hang hold: 53 sec
rest days with yoga are good.
Cindy - 8 rounds +15 sq +10Pushup
I have been working out for about 2 years, CF for about 6 months... with the scores posted on this site I feel like such a pussy!
Anyone else?
mary- 5 rds + 5 hspus
AMRAP in 12 minutes of:
5 Pull-ups (unassited! - half-kip)
10 Push-ups
15 Squats
11 rounds(PR by 2 rounds!)
As Rx'd: 11 Rounds
Cindy: 13 rounds
Dogs were getting in the way. Concentrated on proper squat form.
Mary 10 round plus 5 HSPU and 2 pistols
24 Rounds (age 18), Cindy
Cindy, 24 Rounds (age 18)
Cindy, 20 rounds, 3 round PR
30 rounds (+5+3)
Completed 14 rounds of Cindy as Rx'ed.
20 rounds (pr)
Mary. 10 rounds + 5 HSPU + 10 pistols + 5 Pullups.
Loved it. I've always chosen Cindy in the past, this was a great change!
Mary 9 rounds 1 pull up.
New to cf, first time doing Cindy - 10 rounds
Cindy, 23 rnds, not a PR but I am happy. Wife did it with me and set a new PR.
first time doing cindy.
19 rounds even as rx'd.
3rds mod cfwu
19 rds + 5 pull ups + 7 push ups
bit short of pr at 20rds
As Rx'd
21 Rnds
Cindy as rx'd
19 rds. PR by 1
last year 13
PR! 18 rd.s plus 5 pull-ups.
18rds + 3pullups
wanted to finish 20 rds so I did remaining 7pullups, 20pushups & 30squats...... actually did 100 pullups in 22mins... never thought it would happen!!
13 rds as rx'd
Harold: 19 rounds cindy
Eric: 7+2 pistols mary
Gunnar: 9+5 hspus mary
dear Cindy, we love you why do you hate us?
good reccomendation, wish i had read it before i started. skinless palms for everyone!!
Cindy as rx'd: 16 2/3
Cindy as Rxd 13
19 Rounds + 5 pullups
9 rounds + 2 p/u
Assisted p/u at 100 pds
18 rounds as rxd
11 rounds plus 3 push ups.
First time back in about 7 months. It hurt.
Mary - 7 Rounds, 5 HSPU's, 10 squats alternating legs and 12 pull ups.
20 rounds even as rxd
Sorry forgot my personal info:
20 rounds as rxd
First time doing Cindy!
14 Rounds
Cindy. 23. +13squats. As rx'd
Amrap in 40 min of:
3 hspu
6 push up
9 pistols
12 pull ups
15 squats
23 rounds + pistols
11 Rounds
Cindy - 24 + 5 pull ups
*I didn't do hand release pushups
Cindy "Scaled to Pack" and sub'd sit-ups for air squats
17 rds + 6 push-ups.
Cindy lite, 12 minutes.
8 rounds + 5 pullups + 10 pushups
17 Rounds
3 months ago i did about 9 rounds. Increased work capacity over time = power, right? Get Some!
Semper Fi!
so my cindy progressions are:
11/12/09 20 min cindy 18 w/ assisted pu's
1/2/10 20 min cindy 17 + 5 situps scaled w/situps instead of pull ups/ did this really late at night.
6/12/10 15 rft cindy 18:12
2/23/11 20 min cindy 18 rds, 5 pull ups, 4 push ups
wow toast today, but feel great.
21 rounds plus 5 pullups and 7 pushups
23 rounds + 5 Pull-ups
Guy in the gym asks after I'm done "That was brutal, did you make it up yourself? What you training for?" Love that stuff!
23 + 5 pullups, 10 pushups
1 PU short of 7 rounds.
WOD #42 - Done on 2/24. First date with Cindy and enjoyed her company. She didn't even make too much fun of me when I did 85 lb assisted pullups. Really liked this WOD.
Greg A.'s warmup
11 rounds + pullups and six pushups.
CFWU followed by Mary
16round plus 5 pullups/10 pushups..
6 rd + hspu, pistols, 12 PU
grip nuked from DL, made the pull ups a struggle
18 Rounds + 5 Pull Ups
Cindy 22 rounds PR
27 rds PR
Painter 25 rds PR
M/ 37/ 133 lbs/ 5'-6"
Cindy - with 20 lb vest - 19 complete + 5 pullups
Way off my PR of 31 rounds, but that was without a weighted vest. I did 2 rounds in a couple secs over a minute but after 9 rounds is was getting hard.
Such a different workout with a weighted vest.
For me the pushups were the hardest by far. I had to break them after round 13 and in the end I was doing 4 and 3 reps at a time for the pushups. All pullups were unbroken and not too hard, and the squats I took a couple second break after 10 or 11 reps each time.
I like how the recooperation is harder with the weighted vest on as well.
19 rounds, pull ups were full extension
Mary, nose 2 ground HSPU, 13 + pistols
Cindy - Scaled 3-6-9
17 rounds + 3 Pull Ups and 4 Push Ups
Really focused on form (as with all my recent workouts).
My numbers are going down, but I feel much better about my execution.
New PR with Cindy today!
30 rounds
Previous PR 28. Pretty happy!
17 rounds + 4 PU's
21 rounds 19:57 (20 rounds last time, 19 rounds plus 5 pullup prior to that)
Cindy: 17 rounds
Cindy: 18 + 5 Pull up
Cindy: 23 rounds + 5 pullups
13 rds +2 pistols
First WOD Ever - 17 Rounds of Cindy. Wow, that was intense!
As rx'd and added a 22# weighted vest
band assisted pull-ups
13 + 5 pull ups. 1st time using the bands (just got them and have been doing jumping pull ups) lost a lot of time getting myself in and out of the bands.
25 rds.
In 20:01
15 rds at Montclair Park--weak!
19 rds + 5 PUs 7/27/09
16 rds cindy on swing set 5/13/09
13 rds w/ no chalk--bloodied both hands 2/9/09
17 rds on fat bar swing set--no kip 5/23/08
18 rds cindy 3/6/08
19 rds in 19:20--tried 1 rd per min 1/8/08
17 rds at home on swing set 9/29/07
17 rds at gym 5/24/07
17 1/3--tried a rd a min 4/17/07
16 rds at home using swingset 3/18/07
17 rds in 19:33--nothing left 2/25/07
17 rds 1/17/07
17 2/3 rds 12/15/06
16 rds on 10/25/06
15 rds on 9/27/06
16 rds again on 6/30/06!
13 rds 4/8/06(1st time post month layoff for separated shoulder)
16 rds 2/14/06
15 or 16 rds, plus 5 pull ups 12/17/05
13 rds + 5 PUs and 10 push ups on 11/18/05
16 rds + 4 pull ups on 8/10/05 (pre-surg)
15 on 7/15/05,
13 on 6/6/05,
11 + 5 pull ups on 4/26/05,
10 + 5 pull ups on 3/15/05
.5 mi run ea way
Mary - 10 rounds, + 5 HSPU & 5 pistols
Pistols are still a little shady (depth/balance).
Mary 10 rds +4 HSPU
Pistols are still a little shady (depth/balance).
Cindy WOD
As Rx'd.
21 rounds + 5 pull-ups + 10 push-ups + 7 squats (PR)
"Mrs. Miyagi"
Cindy WOD
As Rx'd.
18 rounds + 4 pull-ups (PR)
Did this workout on Friday, 2/25/11.
I modified "Cindy" to complete as many rounds in 20 minutes as possible of:
3 pull-ups
6 push-ups
9 squats
I did 13 rounds + 1 pull-up
cindy: 11 rds :(
pr = 14 rds
Done 2/26/11 as part of 2006 Re-boot.
15 rounds on the button.
All push-ups strict, 0 from knees (first time since injury).
20 rounds + 2 pushups.
Started as Rx'ed but at rd 7 switched to jumping pull ups.
6 rds as Rx'ed or
9 rds + Jumping pullups.
Mary 8 rounds 2 HPU
16 full rounds
+ 5 pull ups + 8 Push ups
19 rounds and 4 pillbox a bit short of the pr but I'll take it.
M/25/157 GregA-WU
18 rounds as rx'd
Mary, 10 rounds
Cindy. 32 rds
CFWU x 3
Travelling,hotel fitness center
5 ovrhead dumbell press #40 each
10 PUs
15 Squats
13 rds
15 + 5 =10
16 @ 20:40
HSPU: x5
1LSQ: x10 (1st time free standing)
PU: x15
20 min, 7 rounds.
Cindy as Rx'd
26 rds + 5 pu (PR)
Scaled to 12 minutes:
4 Pushups
7 Squats
18 rounds
First ever Mary. Pistols assisted to a bench below parralel.
5 rounds + 3 HSPUs.
Cindy: 22 rds + 9 squats. Went too light from the beginning, could've been more aggressive! And squats sucked from yesterday's cross-country skiing (skate). Still improved from last time's 16 rds.
16 rounds and 5 pullups
Nowhere near PR of Aug 09 when i hit 19 rds, 5 pull and 10 pushups
Still a good workout though
Cindy: 15 rnds + 5 Pull-ups + 10 Push-ups + 3 Squats
15 min amrap:
~9 rounds + 10 squats (lost count)
That was MARY:
15 min amrap ~9 rounds + 10 squats
M/27/160 lbs/5`8``
First time whit Mary:
As rx:
11 rounds + 5 hspu + 6 pistols
Cindy: 30 rounds + 10 pressups
21 rounds + 5 pull ups
cindy as rx'd 17 rds
m/27/5'9/165 manhattan ks
Unintentionally reversed the order of the exercises.
13 rounds + 5 squats
+4 pu
1 a minute through 10
6 rounds
Scaled pistols with 15" box
done 3/1/11 @ work
20 rounds 19:45.
first 5 rnds strict pl/u then switched to kipping.
Did this on 3/1
25 Rds - stopped at 19:40. Also accidentally got to 6 pull-ups on 1 round (noticed I was counting to 10 and not 5 after the 6th haha) so I guess 25 +1 pull-up
Squats were actually holding me back, probably because of Dead Lifts the day before, never had that issue before. PR by 1 round.
Rounds 1-5: 2:40, 6-10: 3:46, 11-15: 4:16, 16-20: 4:48, 21-25: 4:10
18 rounds. Worst result in several years. Just getting back due to a back injury.
cindy : 20 rounds , but wasn't very motivated because of pain in my lower back, stopped at 19.35
16 rounds + 6 pushups
first time kipping pullups with cindy - made pullups much easier but pushups harder. did better last time with strict pullups
20 rds.
11 rnds + 5 pullups + 10 pushups
8rnds + 5 HSPU
Cindy, 23 rounds
Testimonial: the first time I did this workout a year and a half ago (one of my first crossfit workouts ever), I almost did 15 rounds, so crossfit has obviously made a huge difference!
Cindy - PR @ 24 rounds. Not bad for being in Afghanistan at 7,500 ft. above sea level.
Not bad after starting CF a year ago and getting 14 rounds. :)
12 rnds + 1 pullup
Cindy as Rx'd 30 rounds + 6 squats
New PR
CFWU-1. From home. Then some walking lunges, KB swings & Supermans to save time.
18 rounds + 5 PU, 10 pushups, 7 squats
Disapp w/results. Little under the weather may have hurt results as well. Must not have pushed hard enough through entire workout b/c I felt consistency was good. PU not bad. Pushups unbroken. Squats pretty consistent but must not have been fast enough. Focused on little narrower stance. Felt like I did pretty good job keeping knees out on down & up.
Cindy - 20 rounds + 5 PU.
7/27/09: 21 rounds - PR
May 09: 20 rounds even.
2/9: 19 rounds + PU, pushups & 11 squats
Late entry:
Andrew: M/39/213lbs/6' 3"
As Rx'd 12 rounds, plus 5 pullups, 5 pushups
Erin: F/27/140lbs/5'6"
As Rx'd 11 rounds, plus 5 pullups
Got to this late (3/5/11) but looked like a good one - Cindy - 17 rounds.
First 10 rounds in under 10 minutes then had to take breathers between sets.
Pullups were unbroken - not bad in sets of 5
Pushups were unbroken through 12 rounds
Squats unbroken but slowed the pace in round 13.
BrandX Puppie, 3/8/11
AMRAP in 12 minutes of:
1 pull-up
4 pushups
7 squats
18 rds + 1 pull-up.
cindy 18+5+4
20 rounds + 1 pull-up (Cindy)
20 mins - mosty strict pull-ups with a few kipping in the later rounds.
20 rds + 4 pu
"Cindy" (slight modification)
AMRAP in 20 min of:
5 rings-to-nipples pull ups
10 push ups
15 Squats
10 rounds + 2 pull ups
Mary: 8 rds plus 5 HSPU, 5 pistols in 9th (PR)
pistols done with heel on 10lb bumper plate
right leg balance and strength at the bottome not good. needed to use off hand to keep from falling backwards
17 and 5 pull ups, 10 push ups
9 rds + 5 HSPU + 8 squats
11 rounds + 3 push-ups
12 +5 p/u +10 p/u + 6 squats
20 rounds
AMRAP 10minutes
10 rounds
Major Props to the Again Faster Adaptive Athletes. Very powerful video. Hats off to you all.
Saturday Fun Day @Comet
5 Spartans (400# tire flip, jump in/jump out)
Cindy was my girlfriend's first CF WOD. She loved it and in my opinion she did AWESOME. Stats are below:
20 rounds in 20 minutes.
GREAT job Melanie!
Judoka Male/165/27 22 rnds + 5 pulls 8 push ups
Gotta tell ya, there is no equal to Crossfit! I,m a firefighter in University Park Texas and have been doing Crossfit for awhile and have since been joined by several others on shift and they would tell you the same.
Male 41yo 205lbs
30rds i'm on my way!
20 rds + 3pull ups (all dead hang)
Cindy: 23 +7 Push-ups
28 rds + 10 squats Rx
20 rounds + 6 push-ups (Cindy)


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ACT to go dark 2013-2014 season to raise funds; staff to be let go
After nearly 60 years of providing residents with live comedy and drama, the Abilene Community Theatre will go dark after the final production of the current season, "Moon Over Buffalo," closes June 29.
But it won't be permanent, if the board of directors, members and volunteers have any say in the matter.
Jim Tredennick, board president, announced the decision to put ACT on hiatus at a called meeting at the theater Monday evening. Tredennick and fellow executive committee members Victoria Spangler and Linda Goolsbee, took turns addressing the audience of members, actors and volunteers.
"Nobody wants to see ACT fail or close its doors permanently," Tredennick said.
The plan is to postpone the scheduled 2013-14 season until the 2014-15 and spend the time raising capital through fundraisers, grant requests, sponsorships and donations.
Spangler said one major goal was to have six months of operating costs banked before the theater reopens. Projects such as improvements and repairs to the facility located on Barrow Street also were mentioned.
"This is a big project. We need everybody," Spangler said, reaching out to the members and volunteers.
The staff - executive director Dennis Gleason and box office manager Kim Baker - were informed immediately before to the meeting that they will be out of a job July 8. Both will receive small severance packages.
Gleason was hired in July 2012 and started Aug. 1. He is the third ACT executive director in three years.
Having been in the community theater business for years, he said he understood the board's decision. He wasn't surprised.
"Kim and I saw the balance sheets for the last six to eight months," he said. Baker sent financial reports to the board every month.
She became box office manager in January 2006, but has a history with ACT going back to when she was 10 and taking children's theater classes.
The announcement of the hiatus didn't seem to surprise many of the people in the audience, but the decision raised a lot of questions regarding the state of the finances and the actions of the board.
Bruce Bachman, longtime actor, volunteer and former board member, brought up a $87,000 bequest to ACT in February 2012. He said a balance of $13,000 remains. He and ACT member Scott Clark were asked by the board to review finances and do a budget for January through June.
The current board of directors numbers seven. The number designated in the ACT bylaws is 19, Bachman said. A number of people in the audience said they had applied to the board and been turned down.
Some of the 40 or so people listening to the board members expressed dissatisfaction with the status quo and want to see changes. Some asked for the board's resignation.
"We need something we can believe in," said Pam Joines, who has acted and directed shows at the theater, "We need a leader we can believe in."
But whatever the disagreements the various members had with the board, making sure the theater opens again seemed to be the common ground.
Local actor Eddie Templeton urged the board to reach out to volunteers and members to create a group that works together in the future.
"That's why we call it community theater," he said.
"Moon Over Buffalo" opens June 13.
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Kristin Chenoweth has a pretty new 'do!
The "Glee" star showed off her much longer tresses in New York on Thursday. The actress not only added some extensions, but she changed her blonde locks to a brunette ombre color.
VIDEO: Kristin Chenoweth & Gayle King Say They've Never Had Interracial Sexual Encounters!
Chenoweth was pictured while leaving Gemini hair salon in a pink flannel and white shorts -- the actress was all smiles for the cameras with her new 'do on display.
While we think Kristin looks great both ways, the long ombre 'do is definitely a refreshing change. Doesn't the 46-year-old look younger?
VIDEO: See A Fan's Shockingly Good Duet with Kristin Chenoweth!
It's definitely a fun look -- what do you think about actress' longer locks and darker color?
Tell toofab in the comment section below and click "Launch Gallery" above to see more stars who've rocked blonde and brunette hair!
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Eunice Kennedy Shriver, a woman who found solace in her Cape Cod summer home while offering strength to millions with intellectual and physical disabilities, died Aug. 11 at Cape Cod Hospital in Hyannis. She was 88.
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Milwaukee Brewers: 250 Words or Less: 6/25/11
A Milwaukee Brewers bounce-back was expected eventually, but like this? The Brewers put up an RBI Baseball forfeit (a 10-run win, for those classic Nintendo gamers) in a 11-1 victory over the Minnesota Twins. The Crew has a lot of work to... read more »


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You'll find over $35 in new Target Coupons available at Target Mobile. You can check out the full list of new coupons below that are sure to make some great deals at Target!
New Target Coupons
- $1/1 Archer Farms Half-Cut Spiral Ham
- $0.50/1 Grade A Large Eggs (excludes organic, cage-free, Land O' Lakes, & Eggland's Best)
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- $2/2 Greeting Cards Priced $1+
- $10/1 Foodsaver Vacuum Sealing System (Handheld, Smart Seal, or Black)
- $3/1 Life of Pie Movie (3D Blu-Ray, Blu-Ray, or DVD)
- $0.75/2 Market Pantry or Archer Farms Frozen Vegetables
- B3G1 Market Pantry Candy (bagged)
- $1.50/2 M&M Chocolate CAndy (9.34 oz.+)
- $2/1 Neutrogena Cosmetics
- $1/2 Reynold's Foil or Parchment Paper OR Hefy OneZip or Slider BAgs
- 20% off Training Cup
- $5 off Women's Merona Apparel Purchase of $20+ (excludes intimates, accessories, jewelry, shoes, hosiery, performance wear, and shoes)
- $5 off Women's Xhilaration or Mossimo Apparel Purchase of $20+ (excludes intimates, accessories, jewelry, shoes, hosiery, performance wear, and shoes)
The Target coupons listed above expires on March 22, 2013.
Learn how Target Mobile coupons work and find out about other Target Coupons available. Don't forget – you can stack Target coupons with manufacturer coupons to maximize your savings.
While making your grocery list, make sure you haven't missed any recently added deals at Target, plus check out all the deals for grocery shopping.
Coupons procured by Savings.com
More Ways to Save
- Target Coupon Policy
- Target Coupons
- Coupon Database
- Store Coupons
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- Grocery Shopping


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New Anti-Spam software aims to accurately filter spam, while reducing high levels of false positives of legitimate emails.
No matter what, spam happens. Despite anti-spam software programs' best effort to weed out relentless spam infiltrates from legitimate emails, the potential of false positives is on the rise. Beyond frustration, a false positive can lead to the loss of business propositions, essential contact information and potential future transactions by the same tools that are filtering out dangerous spam. With roughly $3.5 billion in losses this year alone, according to a study from San Francisco-based Ferris Research Inc., newer software programs are promising a 99% accuracy rate in spam filtration and less than 1% in false positives.
Best-in-Class Anti-Spam Software features:
Top Considerations before Buying Anti-Spam Software:
High rates of false positives from ineffective spam filtration can lead to missed business opportunities and profit loss. Look for software programs that support increased protection, coupled with accurate filtration mechanisms to ensure crucial emails are not blocked from users.
Additionally, anti-spam software programs have begun showing automatic reviews of all potential false positives reducing administrative overhead. Buyers may choose programs with message archiving services to include lifetime retention and unlimited storage, with automatic back-up of all inbound and outbound messages.
Key Providers:
1. As one of the leaders in online encryption security, Sendmail Inc. recently unveiled its Sentrion Application Store, allowing buyers to select dozens of spam-ware software to boost their Sentrion Messaging Processor in an easy, cost-effective one point product selection. Buyers can search for community-developed applications to strengthen their email security backbone through message filtering, compliance policies and secure content without a need for multiple platforms. Applications include the synchronization of inbound and outbound messages through Sentrion's policy engine and extensive enterprise directory. Overall OPEX costs are reduced by eliminating incompatible products and redundant systems.
2. Symantec's Brightmail Gateway 9.0 Message Filter is the latest anti-spam software for enterprises and small businesses, blocking more than 99% of spam with extremely low rates of false positives. The new security platform provides accurate and effective protection against targeted spam and other high cost threats, while streamlining management of mission-critical emails. Physical and VMware-based virtual appliances offer real-time protection for easy usage with no requirements for manually tuning rule sets and block lists.
3. Barracuda's Spam & Virus Firewall contains an integrated twelve-step defense system for maximum protection of your business's email server. The integrated hardware and software solution is both easy-to-use and affordable, eliminating spam and virus threats internally and externally from a continuously monitored security operations center. Additional benefits feature an outbound filtering mechanism to analyze attachment scanning, rate controls, encryption and virus filtering ensuring that all outgoing email is virus-free and legitimate.
4. The next generation of spam filtering technology is showcased in Red Condor's award winning Vx Technology, featuring True Hybrid solutions - a single deployment model between local network appliance and cloud-based Hosted service for inbound and outbound email filtering. With its zero tolerance for lost email and false positives, Red Condor's system is rapidly gaining market share. A global cloud computer boasts lifetime retention and unlimited storage of archived messages backed by a 24-hour customer care center of security experts. Anti-Spam SoftwareDefinition: Anti-Spam refers to techniques to prevent e-mail spam. Anti-Spam techniques can be put in place by both end users and administrators of e-mail systems.


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After months upon MONTHS of speculation, the Duchess of Cambridge Kate Middleton, wife of Prince William, is pregnant with the couple's first child.
The joyous news was announced after Middleton was admitted to King Edward VII Hospital in London suffering a severe case of morning sickness, New York Daily News reports.
The royals released the news via a statement, BBC News reports. The statement reads, "The Queen, The Duke of Edinburgh, The Prince of Wales, The Duchess of Cornwall and Prince Harry and members of both families are delighted with the news."
News of the pregnancy has been received with joy as Scotland's First Minister, Alex Salmond, Prime Minister David Cameron and BBC chief correspondent Norman Smith have each released a statement on behalf of the expecting parents.
I'm delighted by the news that the Duke and Duchess of Cambridge are expecting a baby. They will make wonderful parents.
— David Cameron (@David_Cameron) December 3, 2012
Fantastic news for Kate, William and the country. A royal baby is something the whole nation will celebrate.
— Ed Miliband (@Ed_Miliband) December 3, 2012
Archbishop of Canterbury, Rowan Williams, who married the couple in 2011 also released a statement saying, "The whole nation will want to join in celebrating this wonderful news. We wish the Duchess the best of health and happiness in the months ahead."
Image: Twitter