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A couple of weeks ago, we made a special trip to Black Belt Treasures in Camden. It had been a while since our last visit and I couldn't wait to see all the new things they had - plus I was looking forward to a surprise visit with my friend Sulynn there, who really is a treasure all her own.
Back To Black Belt Treasures
21 Months, and 5 Months
The baby is five months old now!
He likes playing with this huge ball - and playing quarterback with daddy using his little UVa football.
Buttermilk Pie
In last week's B'ham News, there was an article about Robyn Poarch of Porch Pies who grew up here in Alabama and is now in Hollywood, California selling her pies for $30-$35/ea. She says:
"Back home, they'd never pay $30 for those pies," Poarch says. "But out here, there are people who have never heard of a chocolate chess pie or a buttermilk pie. The buttermilk recipe is so easy, it's embarrassing. It's our best-seller, but it's very hard to describe a buttermilk pie. I tell them the buttermilk is kind of like a Southern creme brulee."
Miss Eudora
All weekend I've been reading the new book Eudora Welty: Occasions. It's a collection of selected writings of hers that includes everything from a few short stories...
First, I had said her watch was silver, when it was gold - how could I have done a thing like that to her? and she took it out of its hiding place and put it under my eyes. Second, I had left out Sudie, who had helped her in the store for six years and Sudie felt so bad about it - "Sudie, Sudie! Come stand here and let Miss Wealthy see how bad you feel - that's right - that's all, Sudie, get on back."
It was ladled from the punch bowl into punch cups and silver goblets, and had to be eaten with a spoon. It stood up in peaks.
To the perpetual child and the limited in mind, to the sick and infirm, and to the morally wavering, reading permits pleasure still, and this may be a pleasure greater than they've so far known: hope.
It is nothing new or startling at Southerners to write - probably they must write...Children who grow up listening through rewarding stretches of unhurried time, reading in big lonely rooms, dwelling in the confidence of slow-changing places, are naturally more prone than other children to be entertained... They cannot help being impressed by a world around them where history has happened in the yard or come into the house, where all round the countryside big things happened and monuments stand to the memory of fiery deeds still to be heard from the lips of grandparents, the columns in the field or the familiar cedar avenue to nothing, where such-and-such a house once stood.
Slotin Folk Art Auction On Saturday
For months now I have noticed an ad in New York Magazine for the Gina Gallery of International Naiive Art.
Orchid Show
I Tivoed something the other day that was talking about how from now through April 12th, the New York Botanical Garden Orchid Show is going on. There are a ton of pics on Flickr from it here.
Kosciusko Monuments
Since we were in Kosciusko to visit Miss Hull's house, we took these pics at the cemetery which is just a couple of blocks away.
The best-known monument here is of Laura Kelly who died in 1890. Her husband had a sculptor in Italy make a monument of her from a picture of her on their wedding day:
At the time of her death, Mr. Kelly was having their home built, so people say that is why he asked the architect to add on a third story - so that he would be able to see her monument from that window:
Living Close To A Top Global Destination
What happened forty years ago between Selma and Montgomery -- the antecedent for the Voting Rights Act -- is why the U.S. will welcome Barack Obama into the White House this year. It's additionally important because the U.S. southeast is rich both historically and culturally, and the Trail provides a very accessible window to an often overlooked region by tourists. The Civil Rights Trail captures a moment in history through its many small museums -- both in Selma and Montgomery -- and also in the journey visitors take to travel from place to place. For families, it's a well-marked trail that offers changing views, numerous stops, and the type of generational discussions that great journeys are made of. Highlights include the Edmund Pettus Bridge, the Slavery & Civil War Museum, the Rosa Parks Museum, and the Maya Lin-designed Civil Rights Monument.
The Washington Post just did a story about the trail, too.
Barn Quilts
Last year, I wrote about how Kentucky is doing a quilt trail right now in ten eastern counties that feature painted quilt squares hung on barns:
Here in Alabama, there are a set of ten Gee's Bend quilt designs made into murals (real 8 ft. x 8ft. on plywood murals, not quilt designs on barns) that were finished and installed around Gee's Bend last year.
Lots About Lane Cake, TKAM, And A Carrot Cake Recipe
Yesterday for St. Patrick's Day, for whatever reason, instead of making corned beef and cabbage or boxtys or anything else, I made a cake. A carrot cake.
"If you can't act fit to eat at the table, you can just set here and eat in the kitchen!"
(Calpurnia to Scout)
"Soon as I can get my hands clean and when Stephanie Crawford's not looking, I'll make him a Lane Cake. That Stephanie's been after my recipe for thirty years,
and if she thinks I'll give it to her just because I'm staying with her she's got
another think coming." (Miss Maudie)
"Sometimes the Bible in the hand of one man is worse than a whiskey bottle in the hand of another." (Miss Maudie to Scout and Jem)
"Your fat streaks are showin'." (Jem to Scout, referring to the white lines in her Halloween costume)
"They don't eat up people's gardens, don't nest in corncribs." (Miss Maudie to Jem and Scout about mockingbirds)
Aunt Alexandra comes to Maycomb to live with the Finch household. To celebrate the occasion, Scout notes that: "Miss Maudie Atkinson baked a Lane Cake so loaded with shinny it made me tight." What does "shinny" mean?
A. It's a slang term used in the 1920s and 30s for illegal liquor.
B. It means to maneuver up a tree or post.
C. It's coffee that is very strong and bitter.
D. It's a type of orange juice that is very sour.
Lane Cake is a symbol of the SouthThe first recipe for Lane Cake was first printed in Some Good Things to Eat, by Mrs. Emma Rylander Lane, which she self-published in 1898. It was originally called Prize cake because it placed first in a baking contest at a county fair in Columbus, Georgia, where Mrs. Lane was demonstrating ranges.For more than a century, it has been a special occasion cake in the South and the pride of the state of Alabama.Lane Cakes look simple from the outside but there is more to this cake than meets the eye.Lane Cakes generally are considered by many to be difficult to make due to the complicated preparations and multiple ingredients.A traditional Lane Cake is a white cake, a type of sponge cake, made in layers. It has four layers separated by filling. Each layer is supposed to be made in a pie tins instead of cake pans, making each layer smaller. The layers each have different ingredients, which is what makes the cake unique – and more labor-intensive. For example, coconut, dried fruit, and nuts are common additions, but they are not included in the original recipe.The outside usually has a white frosting made of water, sugar, and whipped egg white. It has a filling of butter, raisins, and whiskey. and each layer has different ingredients. For example, one layer may have pecans and coconut, the next layer almonds and raisins. The recipe has been modified many times through the years.
Miss LV Hull's House Now
We went to Kosciusko to check on Miss L.V. Hull's house - she passed away in April of last year - and we wanted to see how her house/yard/environment was doing now that she is gone.
There was nothing she would not paint.
The film examines the use of imagination by artist and family friend L.V. Hull in her efforts to cope with the loss of her infant son.
Lots of other nice pics of Miss L.V.'s home and yard are here and H.C. Porter has a 37" x 60" acrylic silkscreen and prismacolor of her that is really great here.


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BYU Breaks its Silence on Conference Realignment
Its been a very eventful weekend for Cougar fans. Realignment talk continues to churn the waters as much as always and on top of that, BYU went up against a resurgent team from the mighty Pac-12.
About 10 minutes before BYU vs. Oregon State got started, BYU Athletic Director Tom Holmoe finally broke the school's silence on expansion.
"We've been monitoring the landscape of college football and various conferences for some time now. With TCU joining the Big 12 as the 10th member of the conference, we feel it's a good time to talk about some of the things we have been through."
In the process, Holmoe cleared up a few rumors that have been circulating about BYU.
"First of all, a question that has come up is were we invited to the Big 12 Conference. The answer is no, we have not been invited to the Big 12 Conference. Some have stated we have rejected an offer from the Big 12, obviously you cannot reject that offer — that goes without saying."
One interesting key was when Holmoe said "To this point, TCU has been invited and [BYU] has not." Its a big step for BYU to admit they were talking to Big 12 officials and that they were speaking with other leagues as well.
When asked if BYU had spoken to the Big East about joining that league, Holmoe issued a more generic response, stating BYU was monitoring the situation and talking to various parties throughout the country.
"I think we will continue to monitor this process. If you look from the time TCU was granted membership, you'll see that a lot has changed in other conferences. There is a lot going on and we will do our very best to stay involved in the process."
Finally, Holmoe pointed out that BYU feels it is one of the major players in college football and would continue to work to keep that.
"We are very competitive. BYU has played football for a long time and done very well. We have no intentions of not being with the big boys. We want to play at the highest level and we've done that for a long time."
There are still many questions that need to be resolved. Like whether BYU would replace Missouri if that school does end up bolting for the SEC, or whether BYU considers being part of a BCS conference, ANY BCS conference (i.e. Big East) a step up from independence, or why BYU didn't receive an offer from the Big 12. But at least its a start.
It seems safe to say that BYU really was the Big 12′s first choice for expansion. Other reports have indicated BYU lost out because of Sunday play and TV rights. Holmoe seemed to take a jab at that, stating something to the effect of, "Everyone knows BYU's stance on Sunday play. It isn't an issue." That remark seemed almost like a silent rebuke to the Big 12′s TV partners (likely Fox) who might've objected to the Cougars' non-Sunday stance.
TCU was the best alternate and once it became apparent it might take some time to iron things out with BYU, they were offered a spot. But with the Big 12 putting the brakes on expansion for 2012, that gives much more time for BYU and the Big 12 to reach some sort of agreement.
Big East Expansion Could Limit Future Possibilities for the Big 12
The Big 12 is in a very awkward situation right now. Aside from BYU, the two leading candidates for a 12-team Big 12 are Louisville and West Virginia. Yet if Internet reports can be believed, Those two schools have agreed to boost the buyout for leaving the Big East from $5 million to $10 million. Unlike when Missouri recused itself while its league voted to add TCU, Louisville and West Virginia reportedly raised their hands when approving new additions.
If all invited schools accept, the new-look Big East would be divided up into two divisions:
West Division: SMU, Houston, Louisville, Cincinnati, Air Force and Boise State.
East Division: Rutgers, Connecticut, West Virginia, Central Florida, South Florida and Navy.
Boise State and Air Force Having Second Thoughts on Big East?
Boise State president Bob Kustra pulled a Tom Holmoe, talking to media about conference realignment around the same time his schools was smashing Colorado State.
Kustra said Boise is not in a hurry to leave the league they begged to join for ten years. Especially since they've joined a league before only to watch it disintegrate before they even began competing in it.
"We may not make a move at all. We love the Mountain West. I voted yesterday for this merger between Conference USA and the Mountain West because I sincerely believe it's the best thing for the Mountain West Conference, of which I am a member."
However, Kustra did refute MWC commissioner Craig Thompson's statement that Boise had promised it wasn't going to leave.
"I also recognize as president of Boise State that I have some responsibility to our fans, to our alumni, to our students, to the community that has built this incredible team, to the coaches, (football) coach (Chris) Petersen … it's imperative that we give them the opportunity they deserve to build an even stronger program and to get the access they deserve in postseason play. Now the way we're doing it is incredibly difficult to get that access."
And Air Force seems to be wavering on the Big East as well after Army said it wasn't coming and Navy is starting to hesitate.

subset: commoncrawl


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Gary P. West
Gary P. West of Bowling Green is a freelance writer and the author of Eating Your Way Across Kentucky: 101 Must Places To Eat.
This guest appears in ...
Gary P. West, author (#233)
Bill Goodman welcomes author Gary P. West for a mouth-watering discussion of the best places to eat while exploring Kentucky.
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Video feeds are in Mp4 format, approx. 26:30 each; 115-125 MB


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Get cozy under Le Diplomate's heated patio while pairing the brasserie/cafe/bistro's curated wine selection with regional French cheeses smeared on crusty baguettes, made in-house daily.
Grab a cue and play 8 ball at Black Whiskey, a dive bar that sometimes turns into an art gallery and concert venue, equipped with a pool table, rotating list of musical musings and of course, a bar stocked with small-batch whiskeys.
Warm up next to Barcelona's outdoor fireplace with a "Bourbon Spice Rack" in hand – a specialty cocktail made with bourbon, maple syrup and lavender cardamom bitters.
Retire to your room at the eclectic Hotel Helix and raid the mini-bar stocked with retro goodies like Pez dispensers and wax lips.


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First of all, I teach 5th grade which is a lot different from most of the teachers who link up. But, I just love looking at all the lesson plans and cute things they are doing in their classrooms. Most of my plans are in words... sorry! I did try to throw in a couple of pictures to make it interesting.
When looking at my plans you will see that we are doing a lot of things with close reading. This is something I have just started to focus on, so it's kind of in the developmental stages. Also, on Monday, my students will be presenting their story board research projects they have been working on the past two weeks. This is something I have been totally impressed with and will include a post devoted to it as soon as the students finish them completely and present them to the class. So far, I am very impressed with how they have turned out.
So... here we go! You can download the pdf file by clicking any of the files below. The links to the products are below the files.
This week I used:
Morphology Dictionary by Kristen
These plans were very time consuming, but I feel that I am ready for Monday! I know exactly what I'm doing, what standards I'm covering, and what materials I will need.
Go ahead and link up with Dee Dee!


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Clyfford StillAmerican (Grandin, North Dakota, 1904 - 1980, Baltimore, Maryland)
1956painting | oil on canvas
Not on view at this time; find out where you can see works from our collection at locations around the Bay Area while our building is closed for expansion
114 5/8 in. x 160 1/8 in. (291.16 cm x 406.73 cm)
Acquired 1975
Collection SFMOMA
Gift of the artist
© City & County of Denver, Courtesy Clyfford Still Museum / Artists Rights Society (ARS), New York


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Best of News
From left, Brendan Marrocco, Dr. W.P. Andrew Lee, Dr. Jamie Shores,... NyhetsfotoBaltimore - Maryland,Delta i,Diskussion,Horisontell,Hälsovård och medicin,Kirurgi,Läkare,Maryland - Delstat,Militär,Mänskligt intresse,Politik,Presskonferens,Transplantationskirurgi,USAPhotographer Baltimore SunCollection: Tribune News Service 2013 MCTFrom left, Brendan Marrocco, Dr. W.P. Andrew Lee, Dr. Jamie Shores, and Brendan Marrocco attend a press conference, January 29, 2013, held at Johns Hopkins Hospital in Baltimore, Maryland, with his team of doctors to discuss his bilateral arm transplant surgery, which was done on Dec. 18, 2012. Marrocco lost all four limbs in a roadside bomb attack in Iraq in 2009. Marrocco, from Staten Island, New York, is the first successful double arm transplant at Hopkins, and only the 7th patient in the U.S. to undergo this surgery. (Amy Davis/Baltimore Sun/MCT via Getty Images)


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The following post was initially placed on (Haiti Rewired member) Kimon Onuma's website www.bimstorm.com, on 2/19/10, by Michael Scarmack. The members of Haiti Rewired are invited and encouraged to participate at the Onuma site, the Plan Haiti BIMStorm. This particular blog is related to a long term infrastructure proposal, while later postings will relate to more immediate possibilities. It is to be noted that there is a preliminary cost statement that spans thirty years, in an amount calculated to be three to four times the current gross national product of the entire country (Haiti), however, a viable economic analysis and fund-raising strategic plan is yearning for conception and development. ................Please submit any and all comments & criticisms.....................
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Rest Day
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CrossFit Level 1 Certificate Courses: CrossFit Morristown, CrossFit Bellevue, CrossFit Monrovia, Trident CrossFit, CrossFit Mayhem, CrossFit Max Effort, NorCal CrossFit, CrossFit Country, CrossFit Strong, CrossFit Colosseum, CrossFit 33100, CrossFit Twente, CrossFit BCN, CrossFit Perth, Black River CrossFit, Punk CrossFit.
CrossFit Coach's Prep Course: CrossFit Ranch, Atlas CrossFit.
CrossFit Kids Courses: 810 CrossFit.
"Offline, Episode 2: Should Women Serve in Combat?" with host Russell Berger, CrossFit Journal video [ipod] [mov] [HD mov]
Big thanks to the Instructors and crew at Trident CrossFit for the level 1 seminar this weekend. Solid work. Tosh, it was great to see you again and catch up.
Crossfit L1 course this weekend at Trident Crossfit in Alexandria, VA was fantastic. The coaches, the trainees, all of it, even just watching the pros workout at lunch. My thoughts. You better study the training manual and you better pay attention during lectures! We are lucky to be part of such an awesome community. Thank you everyone. Looks like the goofy picture made it! lol.
Good thing I fixed my hair for the pic!
A fantastic CPC with Boz, LindseyS, and JoeW at Atlas. Picked some great cues and the deeper insight into programming was really helpful. I definitely recommend this course to anyone interested in getting candid coaching feedback to take it to the next level.
Thanks to the CFK Seminar staff and to 810 CrossFit for hosting us over the weekend. I hope anyone who influences children in any way considers attending the CFK certification. The information you will walk away with will blow your mind. Looking forward to learning more in the future - thanks for another humbling weekend!
had a great time and learned a TON! thanks so much! would love a copy of our photo alone if possible
What an awesome weekend! Huge shout out to Zach and Lindsay and Chrid and the rest of the seminar staff, I learned a ton and look forward to putting this stuff to use! If your ever in vegas check out Max Effort their gym is majestic.
Thank you, Wayne (CrossFit Country in Oviedo, FL) for allowing us to train at your place. Thank you to all the trainers that came to teach us. Y'all were awesome! Great job to everyone that participated in the class. I'm so proud of all of us! It was so much fun and I appreciate all of the learnin' I got from everyone around me. What an experience!!
Massive thanks to Nadia, Stacey, Juria & Mike for an excellent weekend. Loved every moment and taken away so much new information and knowledge. Thank u!
What an amazing, impactful weekend at CrossFit 810 for CrossFit Kids! I'm still in awe at the knowledgeable, supportive and passionate seminar staff. Thanks Team 1 for all the feedback!
Thank you to the instructors and everyone at Crossfit Trident in Alexandria. What an amazing weekend - I loved it and learned so much from the trainers.
Great weekend at CF Perth, trainers were wonderful. Highly recommend to any CrossFitter
Had an amazing time at Crossfit Max Effort Level 1 Course. I can't say enough about the course, the trainers and the facility. After doing Crossfit for 2 years, my eyes were opened to the scope of Crossfit. Thank you to Eric from Crossfit Park City and his crew for dedicating a part of their life to making me a better person. Also, a great big thanks to Crossfit Max Effort's owners and staff,, what an incredible facility.
Learned so much. Feeling inspired to target some weaknesses of my own and begin to train others! Let the process of learning through teaching begin!
Thanks coaches!
Kurtis, Rory, Tommy, Kevin, Dan, and Austin all SERIOUSLY impressed me. I hesitant for this course in regards to instructor quality. All these guys and gals know exactly what they're talking about and are completely capable of teaching anyone these movements and methodologies at any level. The movements were broken down very well and the training guide is great supplementation for the lectures and movement breakouts. Special shout out to Kurtis for being calm, collected, and precise in all of his lectures. And for having an excellent response to literally every question asked. Kudos to HQ for picking the L1 training staff so well. Oh, and how could you not love Rory?
Big thanks to the the Seminar Staff at NorCal CrossFit this weekend.
Fim de semana de muito aprendizado e conhecimento junto dos Coachs Mike, Lance, Carlos, Adriana e a aniversariante do dia Liza. Obrigado aos colegas de curso e aos coachs que nos passaram todo o seu ensinamento para que possamos aumentar e apaixonar cada vez mais pessoas a comunidade do Crossfit
Depois de hoje tenho a certeza de que o Crossfit é muito mais do que um movimento funcional de alta intensidade constantemente variado! Crossfit vc nao tem como explicar e sim sentir na pele!
Mais uma vez parabéns a Coach Liza pelo aniversario!
Um abraço Crossfit Team
how about going into detail on these subjects. you are not tied to a time limit. don't be typical commercial break headline no depth news. you can not possibly do a subject such as this justice in 15 minutes.
Had an amazing time at Trident Crossfit. Flowmaster Chuck was awesome and extremely knowledgable as was all the trainers. D-Chap, Tosh, Chriss, Andrea, Melody, Gretchen and Rob were all very helpful and on the money. Hosts Andrea and Chriss could not have been more hospitable. Thank you to Nicole also!!! Thank you for your time and patience as we attempted to comprehend all that we were given!!! Being new crossfit my fears were put to rest right out of the gate!!! Thank you again!!!
Great staff at 810 CrossFit for the kids course! Amazing people and the seminar was fantastic. Such a fun and different way to look at coaching, I would suggest it for anyone looking to improve coaching; not just those interested in kids training!
It is incredible to be part of something so strong. Thanks Trident, staff and coaches. You are all awesome. Great L1 weekend.
Fantastic weekend in Goiania/Brazil! Coach Lisa Ray and her crew where fantastic. They really showed virtuosity, teaching the simple amazingly well. Thank you guys and thank you Crossfit.com and big Coach Glassman for the opportunity. Bring more courses, including speciality, to Brazil!
Had the most amazing weekend this weekend at Norcal CrossFit. Thank you so much to all the coaches who were so incredibly nice, funny and inspiring.
Geez guys, the one photo where I am making a face like a spaz, thanks for that..
A huge shout out to Nadia, Stacey, Juria and Mike for their time spent with us on the weekend, teaching us the basics and guiding us on our journey.
was a great weekend filled with a lot of information and just a little pain.. :)
Robyn :)
Crossfit MONROVIA was legit! All the trainers were super helpful and they all knew their stuff so well! The break out groups were the best, and Cameron has the best visual aids! haha
Also, Sarah has got to be the prettiest crossfit trainer I have ever seen!
Big thanks to NorCal CrossFit for hosting this weekend! This was an amazing experience. Both lecture and breakout sessions...perfect. Always on schedule and prepared. The instructors were knowledgable and supportive. Special shout out to Michele...you're my idol! Thanks to Matt and staff for the professional presentation and positive energy! Good Luck to all!
Just got home from Level 1. Such a great experience training in the classroom and in the box with the trainers at NorCal.
Thanks guys!
Parabéns a todos os coachs presentes no curso na Punk Crossfit, foi muito bom ter a oportunidade de ter participado e aprendido mais sobre o crossfit e como poder levar isto para outras pessoas
Well Done Crossfit! You gathered a phenomenal team in Bellevue, WA this weekend. The quality of instruction was SUPREME! By far one of the best trainings I've attended during my 20+yrs in Fitness. A Huge Thank You to our Cruise Director & Crew; Kurtis, Kevin, Tommy, Austin, Dan & Rory for expanding our margins of knowledge in constantly varied, high intensity, functional movements all weekend. You Guys ROCKED!
Had so much learning so much in such a short amount of time!! Matt Chan and all the instructors were amazing...fun, kind, helpful, and full of knowledge! Thank you for a great experience!
CrossFit level 1 in Barcellona.
Really good thanks to everyone who worked for this event. I was very exciting in this weekend. In two days I can improve my technique and my notions about CrossFit. It was very important for me. I love CrossFit, and I want open my CrossFit gym in Italy.
Remember NEVER GIVE UP, and FOLLOW YOUR DREAM (like Greg Glassman). Really really thanks to everyone.
Finally got around to doing "The Don" 9/11 WOD:
Gave it my all- respect for the heroes.
Great WOD.
Had a great time in Crossfit Bellevue this weekend. Instruction was precise and a lot of fun. A huge huge thank you to Kurtis, Rory, Tommy, Kevin, Dan, and Austin. You guys are amazing!
Thanks to Eric and the training team at Crossfit Max Effort. It was an awesome experience. I appreciate everyone's help, direction, and knowledge they were able to share. Best of luck to all my classmates, too. You were all awesome as well.
So Here's the first shout out to James, Bobbi, Jobst, Vijay, Chad and Carla for an UNFORGETTABLE L1 Seminar down in Cape Town. You guys are amazing,I learned so much! I am once again humbled and inspired by this Community of CrossFit. Black River CrossFit you guys have a dope Box, i'm definitely coming back for a WOD. To all my classmates I hope i see you again, you guys are total RockStars. oh...& one last shout out to Mom:-)
CrossFit MONROVIA level I course this weekend was awesome! The coaches were unbelievably smart and really had a passion for what they were doing. They really knew how to coach. Never seen a group of coaches or trainers that could match up with this group! Cameron: great job in breaking things down in a funny way so everyone could understand.. hilarious. Dave, your like a walking encyclopedia.. you gave off a great vibe and you really know how to control an audience. Stephan, good job in making everything flow together, I was really surprised how well everything turned out. And the rest of the coaches, way to be motivating, everyone of you guys talked to almost everyone of us and taught us something new..
Thanks again,
Josh G
Just want to say thanks to Nadia, Mike, Juria and Stacey for coming out to Perth! Awesome coaches and awesome people! Was a good weekend, learnt heaps and had fun! I'll be sure to drop in for a class if I'm ever in the neighborhood of any of your boxes! Hopefully I will be one day!
Thanks again!
Shout out to the Seminar Staff at Crossfit Perth, Nadia, Juria, Stace and Mike. Awesome course filled with awesome info from awesome trainers! Highly recommended for al crossfitters and other crazy mofos!..
Fantastic weekend at Crossfit Perth for Level1 with an amazing bunch of coaches Nadia, Juria, Stacey & Mike - you guys rock! Thanks for sharing your wealth of knowledge... this is the start of something great. Bridget :-)
Big thank you to James, Vijay, Bobbi, Jobst and Chad for an incredible Level 1 Weekend at Black River CrossFit in Cape Town. I'm inspired by your depth of knowledge and passion for CrossFit and can't wait to start changing lives myself. Please come back and visit if you are ever in Cape Town - TAGG CrossFit is always open to you!
Parabéns pra equipe CrossFit pelo trabalho desenvolvido neste final de semana, a didática dos treinadores foi impressionante!! Vocês superaram minhas expectativas!!!!!
Bom dia,fiz o curso nivel1 na punk nos dias 14 e 15 de setembro o curso e muito bom quero agradecer a todos os treinadores.Muito obrigado
Deadlift 3 rep max
50kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 3
90kg x 3
95kg x 3
100kg x 3
105 x 1 F
Muito obrigado pela equipe do curso de goiania,o meu obrigado,parabens toda a equipe
Thanks Cherie, Meaghan, Ryan and John! Great weekend in Morristown! Thanks for all your help and guidance. Now the hard part begins.
Super Wochenende in Enschede. Das Seminar Staff (Steve, Jonny, Matthew und Denise) waren der Hammer! Thanks guys for giving me so much input! :D
Genial finde , gracias a todos los profesores, han realizado un trabajo espectacular...
He aprendido muchisimo...¡¡¡!!!
Big thanks to Crossfit Strong for hosting the L1 course, and to Nicole, Spencer, Nick, Abi, Conner, Dean, and Gale. This weekend made me forgot I had a job to go back to on Monday.
Awesome w/e in Barça @ RCF BCN!!!
Erik, great coach!!! You inspired me like anybody else before!!!
David, your so Huge! Great athlete and coach as well!
Justin, that strict MU looked so simple to do!
Helzy, useful tips and cues, technical coach!
Phil, hope to see you again mate, great coach!
Thanks to all of you!!!! ..and finger crossed!
Parabéns a Coach Lisa Ray e sua equipe pelo trabalho bem sucedido no fim de semana na Punk CrossFit em Goiânia, Brasil. O CrossFit é uma filosofia incrível e capaz de mudar a vida de muitas pessoas.
Nothing better on the weekend than learning and getting your butt kicked. Big thanks to Gale and Crossfit strong for welcoming us into you home. Also the rest of the seminar staff was awesome I learned a lot from everyone. Great Weekend!!!!!
L1 @Trident in Alexandria,VA was amazing! It is incredible how knowledgeable these coaches/trainers are; I was blown away by all of them. What great role models to aspire to. They made all of it super fun and super simple ;)
ps... this was the best pic?! :/
Congrats to all participants and again many thanks to the coaches and the hosts at CrossFit Trident!
Trident Crossfit L1 was phenominal! The trainers were world class and super knowledgeable! Thank you Trident for hosting the L1, your box is amazing.
Anyone else offended when the host of that video made the "don't ask don't tell" joke to the guy on the right? You're trying to have a (somewhat) serious debate about an important issue and you make a weak gay joke on this panel? Stopped watching after that. Here's to hoping I heard that wrong...but if I didn't, that's pathetic.
Level 1 at CrossFit 33100 in Finland: Great teachers/coaches who did an awesome job and really made us understand so many things in such a short time, great course mates from all over Europe, cool location, lots of fun and crossfit spirit, it was an awesome experience! Thank you guys!
4 rounds for time
Ohs 45# 10 reps
Ring dips 15 reps
Ghd sit ups 20 reps
4 x 5 weighted pull ups 15#
1 hour Kenpo
Thanks to Cheri, Ryan, Megan, and John for making the Level 1 Trainer Course at Guerrilla Fitness one of the most rewarding and educational experiences of my fitness career. I could take the course a half dozen more times and still learn something new. If you're on the fence about taking it, spend the money and do it. You'll thank yourself afterwards.
Thanks sooo much to Cheri, Ryan, John and Meaghan. Awesome seminar and coaching. It was a great weekend, I learned a lot. Very inspired by our community and met a lot of great people.
Thank you to all the CrossFit kids trainers for the amazing seminar at 810. It was inspirational and informative. I cannot wait to start my kids program! John from Colorado- you really inspired me! Thank you to everyone! it was more awesome than I can say!!!
Gracias a todo el equipo de Reebok Crossfit BCN por permitirnos pasar un fin de semana inolvidable! Ha sido todo un placer poder aprender de los mejores! Gracias Erik, Helzy, Phill, David, Justin y Pedro! sois simplemente unos cracks!!! Y gracias también a Antonio y Carlos que hicieron que se entendiera todo a la perfección!!! Un abrazo a toda la familia Crossfit! nos volveremos a ver...
Great time at Dallas Strong! Thanks to everyone that helped out. Wheres out picture!?
Amrap: Imagine Dragons concert in Indianapolis!!
The CF Kids course was AMAZING!!! I loved every minute. Made me love CF all the more and provides even more of a vision and reason to get involved with getting kids healthy! Thank you to the wonderful staff!!
Great L1 seminar in Morristown. The depth of knowledge for the staff (Cherie, Meaghan, Ryan and John) was evident and the information was awesome!
First of all I would like to give a big thank you to CrossFit Country in Oviedo, FL for opening up its amazing facility which allowed for my wonderful experience at the Level 1 CrossFit Trainers course this past weekend.
First thing I would like to comment on is the CF Staff Trainers/coaches/teachers. Specifically I worked 1 on 1 with Donny, Todd, & Sarah in our breakout sessions. From the second Donny started my first breakout session I could tell that he had been very well trained and had taken the time and effort to improve himself so that he was able to share his knowledge of coaching and CrossFit with others. The same thing can be said for both Todd and Sarah. All three coaches covered the basics and principles of their respective movements, but brought their own unique style and tips for coaching and correcting each movement.
The other coaches, Russell, Julie, and (sorry can't remember your name because I didn't work with you very much, tall guy, black CF shirt, very very helpful, I believe you were an intern!) were excellent as well. I was able to work with each one for a short period during some of the supplemental movements. Even in the very short time I worked with them they were very impressive and it was obvious they were at the same level as the coaches I worked 1 on 1 with.
Our Flow Master, Mike G. lead the team and set the tone for the entire weekend. Mike was able to take a situation where the majority of people attending were a bit nervous, and he broke the ice and really made everyone comfortable.
I could see that every single one of the coaches teaching this seminar were very professional. Time was taken to understand and answer everyone's questions to the point that everyone understood what was going on. These coaches have invested a ton of hard work and time into developing their skills and turning them into an art form and it showed.
I found the level of approachability the coaches had to be very comforting. I had really good conversations with Todd and Sarah and to me it was comforting that each one of them could relate to me and had even been in the same position I am in now. Both had very good advice and answers to questions I had, they also confirmed that I am on the correct path to achieving my goal. Todd and Sarah, I thank you for that and enjoyed our conversations before the lectures began!
As far as the course goes, I think it was great. The flow and structure of the course worked very well, threshold training!!! The course was efficient in getting the enormous amount of information covered in a two day period. The information was not just covered; it was covered well and at a very high and effective level. The course confirmed that what I had been taught when I first started CrossFit and what I was doing currently was in the correct ball park, but this course magnified what was going on and helped me realize where I was lacking as an athlete and a coach and taught me how to see and coach others around me.
I believe that every single person that attended this seminar with me was outstanding and gave 100% and I would be happy to be coached by any one of them. Thank you to everyone who attended with me for making this a wonderful experience.
I will say that three weeks before attending this course I tore my ACL and Meniscus during the American Mud Race; I was very worried that I would not be able to attend or participate 100% in the course (which was required). Day 1 my worries were gone. I made my injury known to Donny in the first Breakout session and from there on out I had coaches checking in with me during each exercises, workouts and breakout sessions. Several coaches reminded me to not overdo it, and that the course was not to try and be macho, but rather to learn so if movements had to be scaled they were. I found that I was able to perform all of the movements and exercises except for one that had to be scaled. The trainers and classmates did such a great job of keeping the intensity up during the workout that even at a scaled variation of the workout my butt was kicked. I don't know if every CrossFit L1 staff was as good as the one we had this weekend, but given what I have seen I feel confident they are.
What a tremendous experience and when you see how it is run from the inside out the respect for CrossFit HQ and its staff grows even bigger!
Thank you again for everything,
Great L1 cert @ CrossFit Colosseum this past weekend. Big thanks to Austin, EC and the whole crew.
Great weekend @ NorCal Crossfit! Such a great experience !
Huge thanks to Zach and Lindsay at Crossfit Max Effort! By far the best and biggest Box I've been to! The seminar was awesome! Huge thanks to our instructors Eric, Nuno, Shaun, Adrian, and Mikey, you guys did a awesome job! I learned alot this weekend and hope to see you guys I the future!
Had a blast in CrossFit Country in Oviedo FL. I learn a lot, was a great expirience to train there.
Great course in Goiania! The trainers were incredibly good! Thank You Lisa, Mike, Lance, Carlos, Jesse and Adriana!
Great time at CF NorCal Level 1!!! Thank you for all of your hard work and time teaching us this weekend!!! It was a blast!
CrossFit Twente!! Ik geef de shout outs naar de L1 trainers: the lovely "carbonfiber" Denise, "banana" Matthew, "Guinness" Jhonny and "Mr Perfect" Steve!! Heb het erg naar mij zin gehad en de mensen zelf waren ook super, echt een community sfeer gecreëerd. Nu maar met gezonde spanning afwachten op de mail of ik geslaagd ben..fingers crossed!
Grts Roeland
Chuck, Tosh, Doug, Andrea, Chriss, Gretchen, Melody and Rob --- thank you for a phenomenal Level 1 Course in Alexandria. What an amazing experience to have worked with all of you!
Blown away by how well each of these coaches taught the basics this weekend. Even more impressed and grateful to have learned from such a genuine group of people. Coaches, cannot thank you enough for your knowledge, support and constant presence in everything you taught us this weekend. (My push-jerk, deadlift & snatch are forever changed for the better!!) Came home yesterday feeling so inspired and excited for my future with CrossFit, as both an athlete and coach :)
Chriss and Andrea – you were amazing hosts! Thank you again for everything.
AWESOME L1 Cert in Morristown!! I am so excited to turn my clients to athletes and continue to promote the simple beauty of CrossFit. Best Cert I have taken. Ever. Most useful, well run. I am humbled and inspired. Thank you.
Gracias a todos los coaches que fueron a Barcelona este fin de semana. He aprendido mucho con vosotros, ahora espero poder aplicarlo!!
Fantastico curso, muito bom aprender tanto assim. Achei uma experiência valiosa e muito oportuna. Crossfit Level 1 Goiania.
Super weekend gehad tijdens de CF Level 1 course!
Mijn liezen branden nu nog!
Denise, Steve, Johnny, Matthew & Dave heel erg bedankt voor de energie!
Speciaal Bedankt aan Jan van Crossfit Twente!
Had a great weekend at the CF Level 1 course!
My groin is still burning!
Denise, Steve, Johnny, Matthew & Dave thank you very much for the energy!
Special Thanks to Jan Crossfit Twente!
Great weekend in the Netherlands @CrossFit twente. Thanks to all the good instructors and the great support they gave us.
I had the best weekend with the L1 Seminar staff at Crossfit Bellevue! They were so friendly, funny and knowledgable. I wish I could train with them all the time. They definitely set a high standard of what Crossfit Trainers should be like and have inspired me to be like them as I train my clients!
Thank you to the CF Seminar Staff at NORCal Level 1 training this weekend. I couldn't have chosen a better group of people to be with during this experience!
Split Jerk 1-1-1-1-1-1-1 reps
75-85-95-105-115-125-135(f)-125 Pounds.
Clean Squat 1-1-1-1-1-1-1
85-95-105-115-125-135-135 Pounds.
My Form needs work. It shows at the 125# for the split jerk and 135# for the clean squat.
Erik,Helzy,Phil,David,Justin,Pedro en primer lugar me dirijo a vosotros para agradeceros el haber compartido con nosotros vuestros conocimientos, vuestras experiencias y tiempo.
Agradecer a Reebok CrossFit BCN,Carlos y Pedro su ayuda ya que sin ellos no hubiese sido posible esta experiencia.Gracias.
Solo tengo una palabra para definir esta experiencia "FANTASTICA".
A todos mis compañeros gracias y un gran saludo
Jose Antonio Saez Gracia
5 mile run @ 8:40/mile 43:20
Thank God for Runkeeper ... lost track of time!
6 mile run
120 situps
feeling good!
Great weekend,awesome course time,lots of fun and info shared with us by wonderful coaches with great accents :)
Dave,Steve,Denise,Matthew,Jonny I will always remember your way of coaching and your examples in my entire life while expressing how crossfit rocks ...
And greetibgs to all other coursetakers in Twente :)
And a special thanks to Crossfit Twente for a great hosting of course ... This community shall always rise !!!
Tolga Palabiyik- Turkey
I loved every minute! Great to be a learner and taught by such accomplished coaches and successful people doing human well. Your care and knowledge made the weekend worthwhile and fun. It was an honor to be from Trident as we hosted the event an amazing atmosphere to be in.
HQ gets it right - the staff at the NorCal seminar was nicely chosen. In particular, I have to call out Matt Chan. Isn't it nice when one of your best athletes is a tremendous ambassador? There couldn't have been a more engaging, funny and informative host. A worthy face of your organization.
Thank you Mike G, Sarah, Jenni, Todd, Aaron, Donny and Russell for your awesome instruction, encouragement, and motivation this weekend at CrossFit Country in Oviedo, FL! I left the seminar feeling completely thankful for the experience. You guys are awesome! Also, thank you to Wayne, of CrossFit Country for your generosity and open willingness to let us crash your outstanding place! Finally, fellow attendees... It was an honor to enter into this adventure together. Good luck to you all!!!
3 Hang Cleans - 60#
6 Handstands
9 Comp Pushups
9 rds
150 situps
Thought about a run but a little weak in the legs today..
Excelente Seminário Level 1 em Goiania-Brasil. Todo o Staff está de parabéns, especialmente Carlos (Muito bom palestrante). Espero em um futuro próximo também fazer parte dessa equipe seleta. Parabéns ao Ricardinho(Punk CrossFit) por se tornar o primeiro brasileiro a fazer parte do Staff internacional. Você é uma inspiração para todos nós.
I attended the Toronto Colosseum Level 1 Seminar and I just wanted say thanks. The trainers were all pros. I'd like to use an analogy to sum up my thought - I've traveled and visited a lot of places. I've seen/climbed the rockies, the alps, Cordillera Occidental, the volcanos of Africa, but it's not on till you walk among the mountains of the Himalaya's that you can truly feel that you now have seen the best!
Big thanks to Austin, E.C., Natasha, Matt, jason and the rest! Learned a lot and had a great time doing it. Thanks so much for the pointers, and for your time. Great course!
Big thanks to Nadia, Stacey, Juria, Mike and the CrossFit Perth team for an awesome Level 1 course in Australia.
Thank you Crossfit Bellevue Trainers! I had a fantastic weekend and I am without words in describing the level of knowledge, support and encouragement each and everyone of you gave me this weekend. Thank you again Kevin, Tom, Austin, Dan, Rory and Kurtis. You guys are awesome.
Great weekend in Perth! Good best of luck in the future to all the attendees.
Had a blast this weekend at the Level 1 Trainers course in Morristown. Thank you Cherie, Meghan, John and Ryan for all your knowledge and help! You guys were an amazing team to learn from! I'm pumped to head to my Crossfit Kids seminar in October and learn even more! What i'm not looking forward to is doing our day 6 WOD we created for my workout today :) yikes!!! 3..2...1... GET SOME!!!!! :)
thanks again!!!- Jess (syracuse ny)
75 x 3
95 x 1
115 x 1
135 x 1
145 x 0
140 x 1
145 x 0
Big thanks to the Instructors and crew at the Nor Cal CrossFit level 1 seminar this weekend.
Solid work.
Matt Chan and his cadre were nothing less than 100% top notch. I'd do it again in a heartbeat.
Melhor fim-de-semana era impossível!! Obrigado a todos os MESTRES por me terem feito perceber que quero fazer do CrossFit a minha vida!! Abraços para todos, espero ver-vos novamente em breve!! Ps: ainda estou todo moído!!
I would like to give a big thank you to CrossFit Max Effort trainers! Very Knowledgeable, Professional, and Proficient in understanding the ins and outs of CrossFit. That box is nothing less than top-notch. They helped me understand CrossFit 20x better. Keep up the great work!
Excelente final de semana.
Gostaria de dar os parabéns ao pessoal da PUNK Cross Fit pela excelente organização e receptividade.
E aos Coachs Lisa, MIke, Lance, Carlos, Jesse e Adriana que foram 100% do tempo atenciosos e preocupados em nos passar todo o conteúdo necessário.
É impressionante como a Lisa tem domínio e experiência com os conteúdos e grande segurança e desenvoltura em transmitir.
NorCal L-1 Seminar Staff .. Thanks for all the help, awesome job.
Had a great expirence @ Crossfit Monrovia , was very lucky to have had the CF Level 1 team, Stephane, Sarah ,Dave ,Kelly , Rico and Cam. The best part of it was that i got my first muscle up thank you so much for your tequnique Cam, Kelly and Rico i am know doing them at my box . My form is a lot better after the level 1 couse,again thank you so much for the great expirence.
Muito obrigado ao staff do curso na Punk Crossfit, Lisa (Happy Birthday Coach!!!), Mike, Jesse, Lance, Carlos e Adriana. Grande dia, muito aprendizado e uma gratidão enorme.
Thank you coaches Mike, Lisa(HAPPY BIRTHDAY!), Jesse, Lance, Carlos and Adriana for the amazing weekend!!! Thanks for sharing so much knowledge! Thanks Punk CrossFit Staff for bringing the CrossFit Level 1 course to Brasil!
Fantastico fin de semana en Barcelona junto a Erik y el resto de instructores de la certificacion "level 1" de Crossfit.
Sin duda repetiria de nuevo...eso si, como "invitado"¡,,
Mis felicitaciones a todo el equipo que estuvo en Barcelona.
Huge thanks to the staff at CFL1 training at MaxEffort! You guys were awesome and so knowledgable, learnt a ton. Loved every min, super rad weekend!
Gostaria muito de agradecer aos Time de Treinadores que ministraram um excelente seminário a todos nos no final de semana passado na PUNK CROSSFIT!!!
Muito Obrigado a todos: Lisa, Mike, Carlos, Jesse, Adriana e Lance.
Thank you!!!
Muito obrigado ao Team Crossfit pelo excelente curso em Goiana - Brasil.
Indico a todos os treinadores do mundo!!!
Com certeza me ajudou a ir mais longe.
Thank you
PASS!!! It's in the pocket YEAH BUDDY
All the trainers & CrossFit Twente Big THNX!
Anyone who was at Crossfit Colosseum get their results yet???
Got my results, I passed :)
24' 45lb OH Walking Lunge
11 Burpees


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> Zoonotic Pathogen Emergence Among Humans Regularly Exposed to Wild Animals
Zoonotic Pathogen Emergence Among Humans Regularly Exposed to Wild Animals
Nathan Wolfe has been awarded the NIH Director''''s Pioneer Award to establish the first global network to monitor for the transmission of new viruses – including pandemic disease threats such as Ebola, SARS, and Nipah virus – from animals into human populations. With surveillance systems among people regularly exposed to wildlife, such as subsistence hunters in Africa and wet market workers in Asia, Dr.Wolfe and his colleagues are discovering previously unknown viral threats to humanity and identifying the factors that influence how new viruses emerge. This surveillance network is a critical step toward identifying ways to control potentially catastrophic pathogens before they become pandemics.
Dr. Wolfe is working with professionals from the CDC, UCLA, and among others to set up the surveillance network. Eventually the network will extend into areas of South America, Southesat Asia, and China.
Kinshasa, Democratic Republic of the Congo
Yaounde, Cameroon
Nathan Wolfe
- Bloomberg School of Public Health
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The M&A Word of the Day® from the Book of Jargon® – Global Mergers & Acquisitions Is No Poach
OFCCPs New Veteran/Disability Regulations Are Now in Effect. Are You Ready?
Benesch B-Cast 07: Immigration Deadlines and Demands Employers Need to Know
Annual Labor & Employment Update 2013
Navigating the New OFCCP Regulations on Affirmative Action Obligations: Make Sure Your Organization is Ready
What is at will employment law?
Zimmermann: Law Firm Partner Layoffs Should Be Routine
BigLaw's Scramble to Hire the Best
How GCs Use Social Media to Hire Law Firms
Corporate Law Report: Global HR, Textual Harassment, Working Interviews, and Other Workplace Issues
Weekly Brief: Patent Jury Awards, Law Firm Hiring, Scalia's Hat
The Corporate Law Report: First-to-File Patents, Hiring for Cultural Fit, Roth Conversions Post-Fiscal Cliff, and Global Corporate Insights
While the year is still young, here are 15 New Year's resolutions that employers may want to make:
1. Make sure your "independent contractors" are really independent contractors. "Independent contractors" are under...more
U.S. voters handed the keys to the Republican Party in this past election. And so, while we wait to see if the "system" will improve or implode, it is that time of year again — the time to review and reflect on all that has...more
In 2012, the National Labor Relations Board (NLRB or Board) aggressively staked out positions on employment policies and practices prevalent in both union and nonunion workplaces. These issues include social media policies...more
Our series over the next 10 days will highlight the top issues, as we see them, in privacy and security for 2013. Yesterday, we looked at the increase in cybcersecurity disclosure by public companies, triggered by the...more
The NLRB has issued recent opinions and advice memoranda regarding employer policies and social media. This article summarizes the state of the law regarding employer social media policies as of April, 2012....more
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- Free Breakfast
- Gift Shop on Property
- Lounge/Bar
- Multilingual Staff
- Porter / Bellhop
- Room Service
- Shopping
- Shuttle To Airport (surcharge)
- Wedding Services
(+) = Additional fees may apply for the use of these amenities.
(*) = Free, some restrictions may apply.


text:
on orders $75+
Hartz Angry Birds latex balls are filled with polyester fibers, providing a long-lasting and fun chew experience for your favorite companion. Available in three different Angry Birds characters, this toy will bring joy to your pet for hours!
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We're confirming your subscription now... drumroll please!


text:
Hi all i am using the fallowing code for the svm classification
svmstruct=svmtrain(PosNegF,group); for l=1:999
abc= svmclassify(svmstruct, DB1(l,:))
Fset(l,:) =[ l,abc]; end here DB is the Feature matrix of the 999 images.
Now when first time i execute this code it work fine, but when next time i train the SVM and then run again this code it give the Subscripted assignment dimension mismatch. error. please help me. Thanks in advance
Because, the result or data (svmstruct) will be stored in workspace. To avoid this, you can do with command before this by adding 'clear svmstruct'.
No products are associated with this question.
Opportunities for recent engineering grads.


text:
Starting Stats
Weight- 200
Bench- 225
Deadlift- 415
Squat- ~300
Total- 935
First and foremost, my user name is simply a combination of my last name and my pasty white complexion. No bad intentions.
That being said, heres a little bio. I'm a 17 year old high school senior in Northern Virginia, and lifting is just about my only true passion. I throw shotput and discus in the spring, though I'm not very good, and play golf at the country club I work at.
Lifting is my passion, my addiction, and my life. I look forward to the next time I can get into the gym, and love to push myself. I started lifting seriously September of 2006 and have been reading up on WBB and making slight gains since. I have a very hard time putting more weight on the bar, probably because I have a very hard time gaining weight, but peanut butter has been pushing me through my plateaus. I followed a slightly tailored version of Baby Got Back, which worked well for me, but in the past couple of months I have been out of a specific routine. I just got to the gym 3 or 4 days a week, whatever my schedule allows, and hitting myself hard with full body workouts. It's been working, but I want to either start a routine following the Westside template or Chris Mason's new routine he's putting up on ALN.
My Westside routine will 4 days (Mon, Tue, Thu, Fri...modified depending on my schedule), and will include the following.
Dynamic Effort Bench, Hypertrophy
Bench (with variations)- 50% Max, 8 sets of 3 (I'll try and wave the weight from 50% to 60% over a couple weeks, then take it back down to 50%)
Delt work- 1-2 exercises, 2 sets of each in the 8-15 range
Upper Back work- 1-2 exercises (hitting either vertical or horizontal plane of movement), 2 sets in the 8-15 range
Tri work- 2-3 sets of 8-15 reps
Bi work- 0-2 sets of 8-15 reps
On this day I will not train to failure on any exercises and try to add some supplementary work in higher rep ranges. The intensity and workload is light enough to get me out of the gym in under an hour. I gave so many varying numbers because I lift on a day to day basis. I'm not going to force any lifts or sets that I think might be too much or I don't have the energy for.
Max Effort Squat/DL, Strength
Max Effort Lift (Squats/Variations, DL/Variations, GMs, or Rack Pulls)- 2 warm up sets leading into an pyramid to a one rep max
Rest for 10 mins or so
Opposite lift of my Max Effort lift (Perhaps front squat if my ME is DL, RDL if I do box squats...etc)- 3x5
Supp. Hamstring/ Lower Back Exercise (SLDL, GM, DL off box...)- 3x5
Abs (Heavy Weighted Decline Crunches)- 2-3x8-12
Some heavy lower body work with some more heavy lower body work. This day will KILL me. It's gonna be awesome.
Eat, rest, sleep
Max Effort Bench, Strength
Bench (With variations)- 2 warm up sets pyramiding into a 1 rep max
Rest 10 mins or so
Shoulder work- 3x5
Upper back work, opposite of dynamic effort day (horizontal plane vs. vertical)- 3x5
Tri work- 3x5
Bi work-2x5-8
This day should be pretty hard, my arms will be fried, but hopefully it will go ok. I might consider switching the heavy supp exercises and the higher rep supp exercises, but Ill try this for a few sessions and see how they go. My only thought on that was that by bunching all these heavy ones together and giving myself a lighter day on dynamic day, my body would have more time to recover before going heavy again as opposed to going heavy 2x per week.
Dynamic Effort Squat/DL, Hypertrophy
Dynamic Lift (Box Squats, DL, GMs)- 10x2 at 50%-60%, increasing the % of my max by 5% every week for 3 weeks and taking back down to 50%
Opposite of Dynamic Effort lift- 2-3x5-10
Lunges- 2x10/leg
Ham Glute Raises- 2x10-15
Wood choppers- 2x10-15/side
This day should be intense. High rep leg work always gets me... hell, any leg work kills me. Looks like a good time.
Note: I may sub the heavy supp exercises and the high rep supp exercises depending on how difficult it is to have an entire heavy day. It should be fine, but I might tweak it a bit. Hopefully, though, I have the basic idea down. My Thu/Fri days also may be pushed back to Fri/Sat, depending on if I have work on Thu, but I will still try and keep the workouts as close to 72 hours apart as possible.
As far as my diet goes, I tracked on fitday for a while, got an idea of how to eat to gain weight, and have been doing well since. I keep my calories up with mini Bako shakes in the morning (still 1000-2000 cals, just not a full Bako shake) and as much food as I can cram in throughout the day. I like to watch the scale, not fitday, to track my cals.
My goals are to weigh a healthy 225 by summer with a 350 squat, a 500 DL, and a 275 bench. Realistic? I hope so. Even if their not, I have something to shoot for. My short term goal is a 1000 lb total.
So please, comment if you have any little thing to say, critique the hell out of me, and just give me some feedback. Journal Karma will make sure you get some comments in your journal in return


text:
Archive for September 2nd, 2013
1 item.
2014 Appearance Schedule
ABQ Comic Con
Mar 28-30, Seattle, WA
Emerald City Comic Con
(with TopatoCo)
May 9-11, Toronto, ON
(with TopatoCo)
More to be added...
past conventions
I love strips like this where I manage to get three lines of gags going at once (funny use of spatula with funny unexpected animals, Blake's dislike for cats, the using of a spatula for eggs after it being the litter box).
Powered by WordPress with ComicPress |Subscribe: RSS


text:
Trophy Taker SmackDown FC Arrow Rest Camo
|List Price:
Average customer review: 4.0 stars
(2 customer reviews)
Product Description
Trophy Taker SmackDown FC Arrow Rest with models to fit right and left - hand shooters. A Full Capture launcher design with Trophy Taker's bulletproof, no-nonsense construction and fine tunability... put the SmackDown on your trophy this fall! Activation cord connects to either the lower limb or upward-moving cable; No cable tension at full draw; Installs quickly with the included limb attachment clasps; Simple adjustments, easily tunable with today's speed bows; Launcher pivots on rock-solid bearing; X-Treme Full Capture launcher and containment ring; Includes launcher silencer.; Choose yours and State Right or Left Hand. Order today! Trophy Taker SmackDown FC Arrow Rest, Camo
Product Details
- Amazon Sales Rank: #684202 in Sports & Outdoors
- Brand: Trophy Taker
Customer Reviews
Most helpful customer reviews
1 of 1 people found the following review helpful.
Great Product!
By gunghobronco
This arrow rest is quiet, sturdy and effective. I am enjoying amazing groups, in part to the great design of the SmackDown!
0 of 1 people found the following review helpful.
Close, but no cigar
By Daniel Robert Willett
The top load design doesn't work because if you knock your arrow, it hits the sight and won't clear the frame of the arrow rest.


text:
UPDATED: April 3, 2014, at 9:40 p.m.
Two people, including at least one member of the student activist campaign Our Harvard Can Do Better, have filed a complaint against Harvard with the U.S. Department of Education's Office for Civil Rights, alleging that the College's sexual assault policies violate Title IX.
Emily M. Fox-Penner '17, an organizer for Our Harvard Can Do Better, was a lead complainant, Fox-Penner confirmed Thursday. The second has remained anonymous. According to Fox-Penner, the complaint includes testimonials from 10 sexual assault victims.
The complaint comes as Harvard is in the midst of evaluating its sexual assault policies. Mia Karvonides, the University's Title IX officer, convened a University-wide working group last spring to reconsider Harvard's policies across schools and their compliance with Title IX regulations. According to Faculty of Arts and Sciences spokesperson Jeff Neal, work to implement a new University-wide Title IX policy is "nearing its completion."
News of the complaint, which was filed last Friday, also comes just days after a first-person, anonymous op-ed published in The Crimson reignited campus debate about sexual assault and Harvard's associated policies. The FAS policy—which covers the College—was adopted in 1993.
In a statement, members of the Our Harvard Can Do Better campaign wrote that they "acknowledge the recent steps Harvard has taken to reexamine Title IX compliance on campus" but that "Harvard's consistent shunning of student voice on the issue of sexual assault policy has led us to believe in the need for an externally-imposed mechanism for oversight of the policy review process to ensure its accountability to survivors."
"Harvard's consistent shunning of student voice on the issue of sexual assault policy has led us to believe in the need for an externally-imposed mechanism for oversight of the policy review process to ensure its accountability to survivors."
The statement alleges that sexual assault victims who the Our Harvard Can Do Better campaign worked with "have repeatedly been given false or inadequate information from administrators about pursuing accommodations" and were discouraged from pursuing disciplinary action.
According to Jessica R. Fournier '17, an organizer for Our Harvard Can Do Better, the group's complaint outlines grievances with the College's informal accommodations process for victims; the Administrative Board's disciplinary system; and the "hostile environment" she said Harvard has created for sexual assault victims.
Fournier said that the complaint calls for the College to standardize its process for informal accommodations—which include no contact orders, housing changes, and coursework extensions—and train all administrators to know what accommodations are available. Additionally, according to Fox-Penner and Fournier, the complaint recommends that the College adopt a policy of affirmative consent and that the Ad Board change its burden of proof standard to "the preponderance of the evidence," which would require over 50 percent certainty to determine guilt, in sexual assault cases.
Current Ad Board policy stipulates that the body must be "sufficiently persuaded" that a student has broken Faculty rules to discipline the accused. Of schools in the Ivy League, only Harvard and Princeton have not adopted "the preponderance of the evidence" as its standard in sexual assault cases. The Office for Civil Rights recommended that standard in its April 2011 "Dear Colleague" letter.
The complaint also requests that the Ad Board be required to issue sexual assault victims pursuing disciplinary action before the body its verdict in writing, among other proposed changes, according to Fox-Penner.
A U.S. Department of Education spokesperson confirmed that the Office for Civil Rights has received a complaint apparently alleging that Harvard did not "respond appropriately" to sexual violence complaints. The complaint is currently under review.
Neal declined to comment on the complaint, writing in an email that Harvard officials have not seen it. Still, he wrote that "Harvard, as a University and as a community, takes the issue of sexual harassment and sexual violence extremely seriously."
Read more in College NewsOp-Ed Draws Attention to 20-Year-Old FAS Policy
Recommended Articles
Faculty Club Employees File "Tip Law" SuitMembers of the wait staff at the Harvard Faculty Club and Loeb House filed a class action lawsuit in Middlesex County Superior Court last Thursday, alleging that Harvard had failed to distribute proceeds of service charges to the staff, thereby violating the Massachusetts "Tip Law."


text: S. L. Simpson | IBDB: The official source for Broadway Information IBDB: The official source for Broadway Information Official Broadway League sites: - sites - broadway.org broadwayleague.com broadwayfanclub.com kidsnightonbroadway.com stagespecs.org tonyawards.com Quick Search For: In This Category: All Show People/Org. Theatre Season S. L. Simpson Producer Productions ProductionsDate of ProductionsThe Lawyer's Dilemma[Play, Farce, Comedy, Original] Produced by S. L. Simpson Jul 09, 1928 - Jul 1928Babies a la Carte[Play, Comedy, Farce, Original] Produced by S. L. Simpson Aug 15, 1927 - Sep 1927 Find out where S. L. Simpson and are credited together © 2001-2015, The Broadway League, All Rights Reserved. (Copyright and Disclaimer)


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Monday, November 26, 2012 1:29 PM EST
Reminder: **SANT** Is our new Explosive Pick!
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**SANT** Is our Day-Trade Play!
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Howdy Folks,
Today`s new alert is Capital Financial Global, Inc. (
is currently trading at just .0073 and with their relatively
small float a big run could be just around the corner!
The timing on this alert could be perfect as the Company has
released major news! The Company announced that they have formed a
small hard money lending syndicate to fund smaller transactions
that don`t meet current minimum size limitations. With the
formation of this new division
greatly increases their overall
revenue potential as they will no longer have to pass on smaller
is a specialty finance company that provides asset-backed
financing and loan advisory services to insurance trusts and
pension funds, owners of commercial real estate, owners of
residential real estate portfolios and owners of mining & precious
metal assets:
According to Prudential Financial, in 2011 the Global Market of
Institutional-Grade Commercial Real Estate was said to be around
$26.6 trln with the US and Canada accounting for an estimated $7.5
helps commercial real estate owners and managers obtain needed
liquidity that, unlike traditional bank lending, is based on the
cash flow or liquidation value of the asset, rather than the credit
profile of the borrower.
expects to have 1,000 loans under their new loan servicing
platform by the end of this current year and to have 10,000 on
board by the end of 2013. This will bring in a substantial revenue
base in monthly servicing fees in addition to allowing them to more
effectively manage loan interest rate spreads and loan portfolio
sales and acquisitions.
Unlike hard money lenders,
will help residential real estate
investors obtain the funds they need to purchase, refinance and
renovate their projects without gouging them with unrealistic fees.
The Company recently announced the figures for its Insurance
Lending unit. They reported $16.4 MLN of loans in process which
corresponds to approximately $328k in estimated revenue.
The Company is also in the process of raising funds and bringing
the St. Louis Mine back into production and having it as a
long-term value producing asset.
could be an excellent sub-penny opportunity! At just .0073 it
wouldn`t take much movement to see a massive percentage run!
Unlike traditional banking models,
helps organizations obtain
needed liquidity by using an asset-backed approach rather than a
traditional credit approach to originating new loans, buying and
selling existing loans and converting distressed collateral into
generates revenue by charging loan servicing fees and by
selling distressed assets that they acquire for their own
investment or through some type of foreclosure.
The Company plans to aggressively pursue new opportunities that
fall within its overall strategy.
remains highly diversified
by operating in several high growth market segments that include
residential and commercial real estate, insurance trusts and
pension funds, precious metals and investment grade government
is also in the process of raising funds and bringing the St.
Louis Mine back into production and having it as a long-term value
producing asset. The Company recently reported that the lab results
of 6 samples of ore taken from the mine tested positive for the
presence of gold. Together with the fire assays, additional lab
tests and the Mineral Land Assessment studies done, the latest
results provide further indication that the mine has gold in it.
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text:
Besides Victoria's Secret models, who actually enjoys lingerie shopping? You have to remove multiple layers, regardless of the season. No matter how much you struggle with straps and clasps, you avoid calling the sales associate in like she is the second coming of the plague. The lighting is harsh and you always end up overheated.
Flora Nuit has found a way to make the process fun—with a booze filled party of course (okay, you can probably skip the champagne, but why?) According to Nerve, lingerie parties are the new Tupperware parties. This makes me wonder what sex toy parties are replacing, but anyway…
You provide the location, drinks, snacks, and a list of your favorite people. They bring the lacy underpinnings to you. A few martinis will guarantee that you seek the much-needed assistance you were probably ignoring. And no matter what the financial damage, you are destined to come home with a purchase that you love because one of your friends told you it makes your boobs/butt look great. Prices range from $19 to $200, and Flora Nuit sells pieces from independent international retailers, making it seem cooler than shopping in your average lingerie department.
I am thinking a lingerie party would be the most fun way to do Valentine's Day. You will be with your gal pals, buying things that make you feel good. Plus, there is no man required.
Related Links:
Be a Lonely (Lingerie) Girl This Valentine's Day
Why Don't You Buy Your Man Silky Lingerie for Valentine's Day?
What You Need Now: 10 Still-Sexy Gifts for Your Platonic Valentine


text:
1. Why should I use a pet gate?
2. My door frames and entryways are several different sizes (some are also very wide). Do you offer specially sized gates?
3. Are pet gates easy to install?
4. Do you offer walk-through pet gates that open both ways?
5. How many extensions can I use?
6. My dog is a very aggressive chewer. Can I still use a plastic- or wire-mesh gate?
7. My dog is very tall. Which gate do you recommend?
8. Are there any safety considerations to take into account when choosing a gate?


text:
Government Information Shut-down
The government shut-down means reduced or no access to government information and data. Websites such as federalregister.gov and regulations.gov are not being updated. There is no access to data.gov. The Government Printing Office's FDSYS site is updating only Congressional materials and "documents necessary to safeguard human life, protect property, or provide other emergency services consistent with the performance of functions and services exempted under the Antideficiency Act."
On September 30th, the Office of the Federal Register published a notice entitled "Publication Procedures for Federal Register Documents during a Funding Hiatus," 78 FR 59974 (Sept. 30, 2013), summarized in the blog post "What happens if the Government shuts down?" What happens is that the Code of Federal Regulations (CFR), including the e-CFR, will not be updated, nor will the Daily Compilation of Presidential Documents. After today's Federal Register, which was complete as of last Friday except for final review, the Federal Register will contain only documents "necessary for the protection of life and property." In regard to exempt functions and services, the Office of Federal Register notice references a August 16, 1995 Office of Legal Counsel memorandum, "Government Operations in the Event of a Lapse in Appropriations."
The Pew Fact Tank story, "Federal government shutdown: The data casualties" discusses the impact of the shut-down on data from agencies. The story begins with a screen shot of the Bureau of Labor Statistics (BLS) website showing a special notice stating that the agency would not be collecting data or issuing reports during the shut-down.* The data impacted likely includes the Census Bureau's monthly report on construction spending and its August factory orders, the Bureau of Labor Statistics' August metro-area unemployment figures, and its job-openings and layoffs report. Other effected data producers include the Bureau of Economic Analysis, The Economic Research Service, and National Center for Education Statistics.
The Library of Congress is closed and its website replaced with this notice:
Due to the temporary shutdown of the federal government,
the Library of Congress is closed to the public and researchers beginning October 1, 2013 until further notice.
All public events are cancelled and web sites are inaccessible
except the legislative information sites THOMAS.gov and beta.congress.gov.
* The BLS notice directs users to the Office of Personnel Management website for more information. The Office of Personnel Management website states it may not be update due to the lapse in appropriations.
Text of additional website notices about the impact of the shut-down:
Due to an appropriations lapse, the Office of the Federal Register (OFR) is not updating this site. OFR is publishing documents in the daily Federal Register that are directly related to the performance of governmental functions necessary to address imminent threats to the safety of human life or protection of property. You can view those documents on FDSys.
You can read more about OFR services in our blog post.
Due to the government shutdown, information on this website may not be up to date. You can still submit comments to agencies using Regulations.gov during the shutdown.
data.gov (redirects to http://notice.use.gov)
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text: Earnings Daily Digit: 87% of fourth-quarter outlooks so far have been negative Add to ... Reuters Video Published Wednesday, Oct. 24, 2012 7:29PM EDT Last updated Wednesday, Oct. 24, 2012 7:29PM EDT Of the 30 S&P 500 companies that have given guidance so far, 87 percent of fourth-quarter outlooks have been negative. Watch More Video: Fiat & UAW on collision course in labour talks Is the low loonie helping Canadian exports? Tangerine makes foray into credit card space French PM vows to punish those responsible for Air France violence Canada's trade deficit widens as exports fall most since 2012 Big U.S. companies hold $2-trillion abroad SAB strength could brew takeover trouble IMF slashes Canada's GDP forecast again Worrying signs for 'Made in Germany'? Will debt relief follow Greek budget? France takes hit from Air France scuffle Nearly 1 in 6 couldn't handle $500 increase in mortgage payment: Poll Taking signals from the Fed and Bank of England Toyota shows off semi-autonomous car Twitter makes Jack Dorsey permanent CEO South Korea's Chung facing FIFA suspension Asian importers and exporters set to gain from TPP Volkswagen cars put to the test in South Korea TPP Could triple Canada's beef exports to Japan Are women wary of climbing the corporate ladder? Comments AA More Related to this Story Economy Video: U.S. business investment growth slows Investor Roundtable Video: Investor Roundtable: What's driving the commodity market downturn? Markets Video: Fed fails to inspire Wall Street