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Why Does your Basement Leak?
The primary cause of water seepage in homes is called Hydrostatic water pressure. Water is heavy; it weighs 8.34 lbs per gallon. When it rains the ground around your house becomes saturated with water. At times this can mean hundreds of thousands of gallons of water. This water saturation has weight and it exerts a force against the foundation of your home. This force is called hydrostatic water pressure. (Example: water saturation at a depth of 6 feet next to your foundation will exert over 16 lbs per square inch of pressure where your foundation wall and floor meet.) If this force comes in contact with a seam or weak point in the foundation water seepage can occur.
The primary weak point in a home is called the cold joint. A cold joint is where different pours or types of concrete meet. When most homes are constructed the builder pours a footing. (This supports the weight of the wall) Then the contractor builds a wall on top of the footing. Finally the builder pours a 4 inch thick basement floor which lies on top of the footing and runs all the way to the wall. The seam in between each of these construction techniques is called a cold joint.
You cannot create a barrier to prevent hydrostatic water pressure from entering a home; there is simply too much pressure. The only way to guarantee your basement stays dry is to control the water in a way that does not create pressure.
Call LiveWell Today for Basement Dewatering quotes!
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LiveWell Investments, LLC is capable of providing you with expertise in all areas of management. Our company specializes in residential, condominium, townhome, homeowner association, and commercial management.
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While advertising costs are paid for by the property owner, our offices would be happy to create a unique ad for your property or assist you by making suggestions or recommendations for your own advertising. Additionally, we will place all listings on our website to help generate traffic to the property.
A member of LiveWell Investments Property Management's knowledgeable staff will meet you at your property to do a free, on site rental evaluation. Providing you with an assessment of what you can expect in rent for your property. While viewing the property, we will happily provide suggestions about how you might improve the marketability of the property or increase its rental value. Our agents will also answer questions and address any concerns with you or your tenants so as to provide a smooth transition for the both of you.
If you already have a tenant living in your unit, our offices will make in house inspections to verify condition of the unit, look for lease violations and spot needed or potential repairs. Inspections are typically scheduled for every 6 months to 1 year, but more frequent inspections can be scheduled, at your request.
Having our offices drive past your properties on a regular basis will also help to set your mind at ease. Should problems or violations be noticed we will act immediately by placing a violation tag on the door knob and scheduling a follow up to ensure items of note were remedied.
Unlike almost all other property management businesses, we use only 3rd party contractors and servicemen who provide us with fast and excellent service at rock bottom cost. It is important to know that Landlords can be assured that they are only going to be billed for necessary work as LiveWell Investments Property Management does not make one cent from any repairs.
Additionally, LiveWell Investments Property Management will never make a non-emergency repair that costs over $100.00 (or your pre-approved amount) without getting your approval first. No more surprises on your monthly statement.
Furthermore, if you already have a handyman or a preferred service provide we will be glad to work with them in the interest of making your business profitable.
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Once per month you will be sent a full accounting report of your monies. At LiveWell Investments, our statements can be customized to include any information that you would like to see tracked. Your statement will include a monthly total for all income, expenses, and security deposits. In addition, on the same statement you will find a year-to-date total for these items as well. Attached to every monthly statement will be any bills that were paid by our offices for your records.
Our statements will make it a snap for you to walk into your accountant's office with a comprehensive view of all income and expenses.
Sometimes upon move out, a tenant may owe more money than was collected on their security deposit. Or after a judgment has been entered in an eviction, money still needs to be collected.
LiveWell Investments Property Management can help you with this as well. Rather than send you off to a collections company or other attorneys, we can file and maintain a small claims action on your behalf and then proceed with collection efforts. The cost of collections efforts is 25 % of the amount that is recovered.
Showing your property, processing tenant applications and placing tenants in your property, takes an enormous amount of time and energy. Therefore, LiveWell Investments Property Management charges a rent up fee of ½ of the first month of rent. We will not charge you a monthly management fee, for that specific property, in any month you are charged a rent-up fee.
~ taking all calls about your property and assisting interested parties by answering questions about your home or rental contract
~ scheduling appointments and conducting showings of the property
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~ Preparing Rental Agreements that are tailor made for your rental.
Our offices will do all this for only ½ of the first months rent
Full Service Process
LiveWell Investments provides a completely integrative real estate investing program; we help investors buy real estate without the worry and hassle of being a "hands on" investor. Investing in real estate from out-or-town is made effortless and affordable with LiveWell Investments, as we provide all the services that a real estate investor looks for in an investment firm. Since we truly value the relationship with each of our clients, it is easy to provide assistance every step of the way for our investors. We focus on customer service and providing value added services, therefore we treat every potential purchase as if we were buying it for our own portfolio. We will evaluate and scrutinize every detail of the property before purchase to ensure our end client is getting the best return on their investment.
LiveWell Investments is pioneering the 'turn-key' investing process in Peoria, IL. Through continuous devotion, LiveWell will provide the very best properties and impeccable service to all clients. Furthermore, we are commitment to building lasting relationships with clients, because our business strives on repeat business and our client's referral. LiveWell Investments hopes to become a partner in the success of each client.
And unlike many companies, after the sale is complete, LiveWell Investments continues to assist our investors with the transition from Purchasing to Owning to Profiting! We are available 24 hours, 7 days a week to our clients and will handle all of the services necessary for successful real estate investing. At LiveWell Investments, Customer Service is truly our #1 priority.
Join the LiveWell Investments web site and view the real estate properties available for sale today!
What is a 'Turn Key' property?
In Short: It is a hands-off, maintenance free income generating rental.
Once you purchase a property from LiveWell Investments, our work really is just beginning. "Turn-key" to us covers several different areas, specifically:
- Providing high quality, undervalued properties for the investor
- Assisting an investor as needed with options for financing, insurance, closing attorney, etc.
- Rehabbing the property back to a safe, clean, rent-ready condition
- Marketing your property to secure a qualified tenant in the shortest time possible
- Handling all tenant screening and day-to-day operations through our property management company
What does Full Service Investment Program mean?
LiveWell Investments will provide high quality, undervalue properties to investors. Once you purchase the property from LiveWell, our job is really just beginning. From there, we will assist an investor, as needed, with options for financing, insurance, closing attorney, title companies, ect. In concert with the closed process, LiveWell will rehab the property back to a safe, clean and rent-ready unit. Our job doesn't stop there; we will market your property to secure a qualified tenant in the shortest time possible. Furthermore, we will also handle all tenant screening and day-to-day operations through our property management company.
As active investors ourselves, we know what real estate investors are looking for in terms of great deals and even better customer service. In no way are you required to use our services and you are free to pick and choose which services you may need. But, we hope you appreciate that if needed, all of those services can be handled for you under one roof with one contact.
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What is Modern Style?
Q: What is Modern Style?
Modern style is clean, streamlined furniture and architecture style from the 1930s, with its roots from the German Bauhaus School of Design and Scandinavian modern design. It's characterized by polished surfaces, strong geometric shapes and asymmetry. Expansive, unadorned windows marry the interior with the exterior landscape, giving the interior a crisp, clean and comforting design feel.
LiveWell Design/Developments, LLC
8910 N Industrial Rd
Peoria, Illinois 61615


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International Software Certification Board
Certified Software Process Engineer
2101 Park Center Drive, Suite 205, Orlando FL 32835-7626
The Certified Software Process Engineer (CSPE) certification aims at developing professionals who can be an integral part of the organization's process improvement and can support the Quality Process Improvement team to develop software process, analyze and solve quality problems, track and implement process improvement suggestions.
Work Experience Required? YesOral or Written Exam Required? Yes Renewal Required? Every 3 Year(s) Renew through Continuing Educational Units(CEU)? YesDoes applicant have choice of at least two options from above for renewal (CEU, CPD, or exam)? No

subset: commoncrawl


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Letter: Changes in traffic patterns pose safety concerns for Vero Beach neighborhood
Annie Rogers, Vero Beach
Letter: Changes in traffic patterns pose safety concerns for neighborhood
For over two years our neighborhood has worked with Vero Beach City Council and staff to address traffic issues in Central Beach. The major concerns were related to shortcut traffic and speeders, which continue to present a safety issue especially during season.
As a result the following changes were made on Indian River Drive East and Live Oak:
Speed limits lowered to 25 mph;
No through truck signs posted;
No through traffic signs posted;
No passing lines painted;
Sidewalks on the south end and north end.
We are greatly appreciative of these efforts by the city to keep our walking, biking, jogging and very active neighborhood safe.
However, approximately two weeks ago, a left-turn signal was added for motorists heading east over the Barber Bridge to turn north on Indian River Drive. Shortcut and cut-through traffic has not only been encouraged but given a green light!
The signal was warranted according to a traffic analysis conducted by the city as a result of the Beachland Elementary School traffic redesign efforts. And herein lies another concern.
On Aug. 28, with little notice to the community, the Indian River County School Board unanimously approved a plan that has the majority of the school's drop-off and pickup traffic coming over the bridge, turning north on Indian River Drive, turning east on Date Palm, turning south on Mockingbird, turning west into the school, looping around, and then exiting at Indian River Drive. Please note that Date Palm is barely a two-lane road and has no sidewalks. Consequently all the other east-west, roads will be impacted.
With limited modifications there is sufficient room to stack the traffic on the south end of the school property without impacting the neighborhood. Why can't they be better neighbors?
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Those who would dismiss the solar energy industry in Michigan should think twice before they pull down the shade on what many see as a promising renewable energy sector.
When Keith Winn and Chris Muller set out to design a new office space for their respective businesses, their goal was to work within the LEED rating system to create an efficient, sustainable office building on the site of a former milling company.
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Is Kellie dating Constantine?
I love it when a woman refers to herself as being "on the market," like she's a sack of oranges. If I used that phrase I'd get slapped.
Oh, and please, please, please let this be the first and only time that someone refers to her popularity as "Picklermania." Jeez.


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By Philip DeFina in New Art on Saturday 24 December 2011
Chow Martin deconstructs his drawings by stripping his subject matter to bare bones and then recreating his work by combining various elements. His style is executed with precision and fine detail.
Read more
By Ilana Kohn in New Illustration on Tuesday 10 February 2009
Nothing beats a good black and white drawing, and Spanish artist Martin Romero does it better than most. He's got a nice variety of stuff on his site, from childrens books, to editorial, to some great comics. Be sure not to miss his Club of the Gentile for some extra lovely drawings and a good laugh […]
Share your favourite cultural finds with the Lost At E Minor community and become famous in the process. Well, kinda.
by Rachel Oakley
by Inigo del Castillo
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Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Kevin Montoya 18:20, Heather Bergeron 19:23, Michael Giardina 19:54,
Kim Malz 29:16 (95lbs).
Post time to comments.
Enlarge image
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Hate to see new HERO wods...godspeed
oooh man...not another hero WOD. it's been all to often that these are popping up.
Bless his family
and rest in peace
Rest in peace, warrior!
I had the fortunate pleasure of working with the Canadian forces in Kandahar. Around the same time in fact. Solid folks, our brethren to the north.
Today I ran 1 mile for time, then did Grace. I had some time to rest in between the two since racks were occupied.
1 mile 5:56
Grace 135# 4:35.
Really enjoying the advice from Graham, he's intense. Dave Lipson is a maniac as well, very inspirational.
RIP Soldier. Warm thoughts go out to your family.
Well, I basically got SPANKED on this WOD!
HSPU were head to floor and down to singles and doubles by round 4....definitely chewed up my time but well worth the efforts.
Looking forward to paying tribute! Doin' the 10 penny line-up and knockin' em' down! Every damn one of em'! RIP Soldier! God Bless.
New to Crossfit but can already tell obvious dedication to those that sacrifice it all for us, no matter where we live.
These Hero Workouts are gonna be real
when i think about quitting and going back to bed Ill look at the name of the workout and i know what i do is nothing compared to these men and women.
Its gonna be an honor to do this workout tommorrow...Im friekin pumped already!!!
sorry i know im new and excited about the simple stuff haha
rip brother
rip brother from the north
I would just like to take this opportunity to say Thank-You to CFHQ and the CrossFit community in general for recognizing our Canadian soldiers fighting alongside our American friends. It means alot to us as a nation that you would honour our men and women the way that you do and I will always be proud to call the USA a friend.
R.I.P Nicholas Bulger
RIP Cpl. Bulger
Being brand new to WODs I'm not sure I can do chest to bar pull ups. Would a lat pulldown be an acceptable substitute?
Thank you for your service.
Rufus - If you can't do chest to bar then at least try to do chin over bar :).
Pull-downs tend to be a bit more of a last resort as a sub. Are you doing kipping pullups?
Drive on Hero. This world is just the beginning. Thank you for your service... you will not be forgotten. Recognized.. Cross fit for remembering your efforts. I served with multinational forces and consider them all brothers. My next work out is dedicated to you. RIP.
David: Thanks for the advice. I can definitely do chin ups and will do those instead of pull downs.
Being that this is only my second WOD I've never really tried chest to bar and was afraid there would be no way I could do one set let alone ten. I'd never heard of kipping until just now. I'm watching the kipping videos now and will give it a shot tomorrow.
can you kip chest to bar pulls or is this strict pulls? I've never been quite sure, and I've always done strict.
gonna b hell
Thanks for recognizing members of the CF!
Just returned from country, and AO was Zhari.
I'll be thinking of Cpl Bulger, and Zhari during this W.O.D.
God Bless. RIP
RIP Bulger, we will remember.
Thanks Xfit
RIP Bulger.
Not Rx'd - last 5 sets of HSPU's were assisted.
treadmill will kill my time on this one. how many double unders can I sub for the 150m run?
As much as I'm happy to see CF recognizing Canadians, I am not happy to see a fellow Canadian up there.
RIP brother. Gonna hit this hard tomorrow for you.
Ric-a-dam-doo. RIP.
Wow, wasn't expecting to see a familiar face when I logged onto the site today. I spent a little time working with Cpl Bulger in 09'.
Remeber folks, a hero WOD means hold nothing back!
"We have become too civilized to grasp the obvious. For the truth is very simple. To survive you often have to fight, and to fight you have to dirty yourself. War is evil, and it is often the lesser evil. Those who take the sword perish by the sword..."
Question inspired by Thursday's montage of humans overhead squatting humans: how do you get the wide grip at the top of a shoulder press/jerk? I was practicing at the gym with a barbell (not having found a suitable female yet), going from clean to jerk to squat, but my hands are still roughly at the high rack (just outside of shoulder width) position. At what point do they move out to the wide overhead squat position, and how did the lads achieve that transition with a human load?
this one hurts your wrists
stretch them out before
RIP CPL Bulger. We appreciate our strong Canadian bretheren taking up arms with us in the face of cowards who harm the weak and defenseless. Strength and Honor!
Completed my first full HS pushup today followed by 69 more handstands lowering slowly to the floor. Looking forward to doing more full HSPU next time! All others RXd.
31:25 - scaled FS to 115#
Sub'd 150m row for run
150m row in about 35 seconds each, C2B pull-ups easy, front squats hard but unbroken, HSPUs broken after round 1 in 5/2 or 4/3.
M / 6'0 / 175lbs / 33yrs
Exactly 23:00. Used a treadmill which probably delayed me a few seconds per round.
23:10- nipples over bar/atg/28" hand space on hspu..rip
Scaled to
Ten rounds of:
Run 150 meters
7 pull-ups
85 pound Front squat, 7 reps
7 Handstand push-ups
Here is a workout for a challenge.
Bodyweight CJ (full squat clean; the barbell lowered in control- no dropping)x1 and chest to bar pull-upsx2. For a challenge do 50 rounds. For excess, do 100 rounds...
approx 150m--shed door to corner and back
kipping chin-over-bar pull-ups
75# front squats
band-assist handstand quivers (read: itty-bitty vertical movement in a handstand position)
Went to the state fair yesterday and ate junk, but also did 10 pull-ups at the Marine booth--the bar was slippery a bit wobbly for kipping so it was a bit awkward; won a lanyard.
hooked feet on smith machine for HSPU, otherwise as rx'd
as Rx'd: 34:36
as rx'd
Struggled greatly today.
7 rounds before i ran out of time before work- 24 minutes
alternated reduced load pullups, air squats, pushups for c2b, 135 front, hspu
anyone found any good workable programs for getting better at pullups? Sorry so many questions.
Thanks all
ever since i started crossfit
i've noticed my metabolism
has shot up. i am 44 male 168 to 170,
and eat right. my question is can
exercise at a high intensity do this.
As rx'ed
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
time 38:35
Great workout, Sorry we got to do it as a hero workout. God rest your soul Bulger, thank you and God bless your familly.
2010-10-19: 30:37. Sub abmat HSPU and reg pu's. Rnds@1:59rnd1-3:51rnd10. HSPU unbroken until rnd 9(4) to 10(3).
RIP Bulger.
AMRAP in 20 minutes of:
15 box jumps, 20"
7 Chest to bar pull-ups
110 pound Front squat, 7 reps
7 Handstand push-ups
5 rounds plus 15 box jumps and 1 pull up
as rx'd
26:39 rx'd
23:15 as Rx'd
* exercises unbroken
Subbed 20 double unders for 150m run
Apart from that, as RX'd
Front squats killed me. I was going to scale to 115 but decided against it. Need to get my heavy lifts up
32:40 w/ 200 meter run. All movements unbroken. Salute!
29:23 RX'd
@#45 pete: Absolutely!
As Rx'd 38:44
scaled rounds to 7
hspu-head to pad(4")
Had to modify because of gym.
3 Rounds of:
1 mile run
23 Pull-ups
23 135# Front Squats
23 135# Shoulder Press
Fair winds and following seas on your journey, warrior!
As rx'd
Subbed row
I'm seriously not hating on anyone's squat technique but rather asking an honest question: Does squatting with knee wraps and/or belt afford any benefit above and beyond lifting raw, esp. with regards to the desired neurological response we're all after. I'm not planning on lifting with wraps and belt all the time, but would like to know if throwing in a non-raw super-heavy session once in a while would be worth it. Thoughts?
Rebeka, Brookelynn and Elizabeth please know that your sacrafice and that of your husband and father has not go unnoticed.
10 rounds of
150m run
7 chest to bar pullups
7 135# front squats
7 hspu
rd1 2:42
rd2 2:46
rd3 3:03
rd4 3:04
rd5 3:00
rd6 3:08
rd7 2:55
rd8 2:58
rd9 3:03
rd10 2:43
My wrists are killing me. Front squats went really slow first 4 rounds then, I seemed to have found the groove. Chest to bar pullups kipped and unbroken.
Still trying to learn kipping so I probably got more chin ups than actual chest to bar.
M/41/177cm/79kg (Finland)
Ten rounds:
150 m treadmill (Wasted tons of time on this one. Even on different floor that other "stations")
7 chest-2-bar
7 front squats 50kg
7 hspu
@ Snyder #44 - try CrossFit. I heard it works.
In all seriousness, stick with it man. We do plenty of pull ups. Your body will respond if you keep following the program.
RIP Corporal.
Since I can't really do 150m sprints inside my apt (and going back and forth from inside to outside would cost more time than the sprints themselves), I'm going to change your workout up a bit (but hopefully keeping the Hero WOD intensity):
7 rounds for time of:
7 Double-Unders
7 Kettlebell Swings, 1.5 Pood
7 Box Jumps, 24" Box
7 AbMat Situps
7 Pull-ups
7 DB Front squat w/ 50's (100lbs)
7 Handstand push-ups
Looking forward to this one...
30:39 as Rx'd. Great full-body workout!
Been out of the game for awhile. Starting with the scaled WOD's for about a month. Sad to see a new hero workout.
2nd week back and first Hero WOD after summer off.
5 rounds as Rx'd (treadmill) = 17:03
I would like to blame time restrictions but that's all I had in the tank.
There was a mental and physical barrier after 5 rounds that just shut me down. 30 minutes later and I'm still hearing my heart beating in my head!
Globogym still sucks. Meatheads are still meatheads...
32:52, subbed 15 double-unders for run
29:10 Wow that was rough.
RIP Soldier.
30:40. HSPU to 2 stacked 25's. All else as rx'd
28:32 rx'd
I knew him as Nick. He was from my hometown. He will be greatly missed. RIP corporal.... this ones for you...time to hit this WOD with everything I've got
CFWU x3
a few pullups were shoulders to bar
95# fs
assisted hspu
SUB 90# pd
SUB 95# fs
49 - 181
subbed HSPU with feet over Smith Machine bar
runs on the mill at 1%
all Front Squat sets had the bar taken from the ground and all sets were unbroken - that's really good for me, I'm pleased with that part of my performance.
10 rnds.:
Run 150M
7 K. Pull Ups
7 Front Squats (1-8 @ 65 lbs./ 9&10 @ 55 lbs.)
7 HSPU's 1-8 30 sec. hold/ 9&10 Feet on bar HSPU's.)
(My hands went to h3ll in a/b the 4th round & my grip & wrists took a road trip with them.
23:30 as Rx'd...RIP Corporal Bulger.
I hate seeing new hero WODs but when they are a great WOD like this one, it honors them even more. God bless his family.
-ran 1 lap+ around gym
-FS 65lbs
-kipping chin(and earlobes!) over bar pullups
-handstands with feet on racked bar(not quite vertical).
Ah, the result of all the bitching. No video at all today! Nice going.
Ten rounds
run 150M
7 Chest to Bar pull-ups
7 95# Front Sqats
7 Handstand Push-ups--did not go to the floor, having trouble with technique because I am used to yoga handstands, which are more vertical.
Time: 24:35
The guys beat me today by a minute but they did 14 chest to deck PU's instead of handstand and did not do men's RX on the squat.
as rx'd with 0.1 on treadmill first 5 rounds
dropped squats to 95 for second half.
run 150
7 kipping pullups
7 85lb front squat. (made effort to get below parallel on each squat, but know that it didnt happen everytime)
7 hspu (went down as far as i could)
Thank you for your service Cpl. Bulger.
Rx 10 rds (95# front squat)
hspu slowed me down on this one
That was a great WOD! I loved cruising from success to success, training myself to plunge right into the next interval despite how badly I might be gasping. I certainly agree with all the sentiments about sacrifice, but I will always associate Mr. Bulger with good times.
Felt a little sick today, plus did my affiliate WOD prior to doing this, my affiliate WOD was 5 rounds of Max reps of pull ups and push ups, drop from the pull up bar and done, rest on the ground while doing push ups and done. Did 208 reps, then cut the WOD today in a half, to five rounds, I should have done the whole thing but my arms were really feeling it time was 21:05.
Scaled to 5 rounds
Rx'd 22:18 RIP
Not too bad considering we did the Air Force WOD yesterday at our box.
Great WOD
The only complaint I have of crossfit, is that I end up cursing the names of fallen Heroes! Rest in peace Corporal Nicholas Bulger.
RIP Corporal Nicholas Bulger..best wishes to the family left behind.
Getting back to CF 2wks ago...Began strict pale/zone diet on 10/18/10: meats, veggies, nuts seeds, some fruit, little starch, NO SUGAR! ...The sugar part is the hardest part but been able to maintain diet and no sugar so far! M/31/5'7"/195lbs.
Today's WOD 1:13:52
-Kipping PU's chin over bar
-FS 115lbs (since i didnt have squat stand and had to clean bar each time, but FS unbroken)
-HSPU's feet on plyo box (unbroken)
-All 10 rounds completed!
16:30 Rx...RIP Bulger
Just got back in town where I couldn't really keep up with the WOD's, so I did the CFT earlier then decided to scale this one to 5 rounds with everything else as Rx'd: 14:00
As rxd
Pullups and f squats unbroken
Scaled to 5ds:
Got all but 3 CTB pullups... Huge improvement! :)
95lb FS, 2 rds unbroken
Head to weights on HSPUs...took my time and touched each time.
Set a goal to get my head to the floor on HSPUs in one month.... so by 11-19-10 I will have a HSPU! :)
As Rx'd:
Rx'd 24:17. After: 3 rounds of 3 OHS - 3 snatch balance, practice with 45-65-75.
Ten rounds for time:
15 20" Box jump
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Time: 35:12
as rx'd:
kinda behind on wods...
did "forrest"
10X1 deadlifts with 255lbs
I just watched yesterday's CrossFit Total video and just can't help but wonder what ever happened to the quality control of the videos posted on the site?
CrossFit, you have too many new crossfitters coming to this site for proper form instruction and with videos like this, they are not getting it.
The old Santa Cruz videos always mentioned form faults. Any form deviations were noted and the proper way was explained.
Why are we allowing such UGLY work without making mention of it?
CFWU x 3
Run was +150Ms on the PAC laps
#95 on the Ft squats
I use UGLY because that's exactly what it says in the old CFT video with Zac and Nicole.
As rx'd: 25:55
Rx'd: 34:39
I hate HSPUs. CTB PUs and FSs unbroken throughout...
5 rds, 100lb FS
Avg HR 176, peak 186. On a short break between morning flights and evening flights.
Thank you Corporal Bulger. Sincere condolences to Rebeka, Brookelynn and Elizabeth.
Scaled FS's to 100 lbs cos I have a bad lower back (I have a 6th lumbar [only supposed to have 5!) that has multiple cracks and breaks and is pushed in, I have to keep things light and I'm OK, says the doc)
First workout back after a 6 week hiatus.
10 double unders as a sub for running, scaled front squats to 115 lbs.
5 rounds. 15:51
God's speed...
Get some, Go again!
Rx'd 26:23
Camp Dwyer, Afghanistan
Rx'd 24:40
Camp Dwyer, Afghanistan
as Rx'd
HSPU still need help, getting much better though
Run 150M
1 flight stairs (stupid 2 floor gym)
7 Pull-Ups
7 115lb front-squats
7 assisted HSPU
5 rounds before had to return to school.
I'm sure that workout is nothing compared to what you've been through Bulger. RIP and my sympathy to the family.
as rx: 32:26
I made up a workout i thought it was good but can someone wlse try it out?
Back Squat #135/95
Bench #135/95
Toe to Bar
Please let me know what you think.
29:41 - Band assisted HSPU's. Otherwise, as Rx'd and all sets unbroken.
#85 mike
New hero WODs are presented without any additional nonsense (vieos, etc) that might take away from honoring the hero.
RIP Bulger
As rx'd
M 187, 6ft 34yo
RIP Bulger
36:42 as Rxd
Sorry forgot to add abmat on HSPUs
Run 150 m
7 kipping pullups- did all unassisted, hand ripped open on rd 8 but finished (and cleaned bar after:))
7 front squats @ 85 lbs
7 hspu- head is getting closer to floor every time
Short on time, 4 rounds 130# squat, 3 rounds 120 # squat, finished 7 rounds total in 21 minutes would have been a little faster but I was stuck on a tread mill.
My 1st Hero WOD.
The time isn't good and I had to sub a lot (no bar,can't do handstand pushups, and wasn't sure how far I was running(treadmill distance display broke))....lol I'm ghetto crossfit
Ten rounds for time:
Run 150 meters (subbed a min sprint)
7 Chest to bar pull ups (subbed row from the floor- 20lb dumbells, 7 each arm)
65lb front squat (7 reps)
7 handstand pushups (subbed 7 incline pushups- legs propped on a bar stool)
200m run - it's what was marked at the gym
95# FS - clean to get there, used 20# WB for depth measurement
HSPU using tallest box they had. need to get stronger there
7-Chest to bar pull ups
7-135 lb front squat
7-HSPU assisted in the last five rounds
As Rx'd:
RIP Bulger. Cleaned FS from floor. Wow that hurt especially since I made up Forrest yesterday and my core was smoked! Hard workout.
Rowed 150m; PUs on rings; rest rx'd
hspu were ugly toward the end...
@ 68 M. Honcho
Thanks for the advice, short-sweet-simple
I like it!
Thanks again
RIP Bulger
My condolences to the Bulger family. I am very sorry for your loss.
As rx'd:
I had to run shuttles in a small gym, which slowed me down quite a bit, but my squats got pretty slow by the end, too. A tough, fair workout.
More better faster
32:32, had to shuttle run it behind the station, first fs each round cleaned from the ground.
As RX'd
RIP brother. Hero WOD's are always challenging and this was no easier. Worst 33 minutes of my life! God bless you and your family!
Thank you and rest in peace, Corporal Bulger. Much love and respect to you and your family.
150m sprint
7 pullups
7 front squats w 55lbs
7 hspu
I GOT MY FIRST TRUE KIPS TONIGHT!!!! so, mostly the ones i got were more like chin ups, but i was just so psyched to get the rhythm and all that! so psyched. i did mix in some assisted pullups, too. HSPU were down as far as i could go, definite room for improvement there.
great workout- a real scorcher
8rds as rx'd
Problems with HSPU from first rep on
as RX'd - 36:34
Still got this chest cold, breathing a little tough halfway through. HSPU wore me out by the end. Good WOD
Cpl. Bulger, RIP soldier. Thank you for your service and the other members of the Canadian forces.
As rx'd: 35:19
Every gun that is made, every warship launched, every rocket fired signifies in the final sense, a theft from those who hunger and are not fed, those who are cold and are not clothed. This world in arms is not spending money alone. It is spending the sweat of its laborers, the genius of its scientists, the hopes of its children. This is not a way of life at all in any true sense. Under the clouds of war, it is humanity hanging on a cross of iron." ~Dwight D. Eisenhower, speech, American Society of Newspaper Editors, 16 April 1953
34:30 rx'd
Think the cold is gone...
150m row
7 chin-ups (some jumping, some kipping)
7 95 lbs front squat
7 hspu (mostly just kicking myself up to the wall, had a lot of trouble with form*).
6 rounds ~ 29 minutes.
* until someone told me to look behind me and not down at the floor. Note to self for future WODs.
Liked this one!
Took it easy since USA Ultimate Nationals are next week. Don't want any risk of injury. 95 pounds on the front squat. I tried handstand push-ups but struggled big time, so instead I substituted 3 a 3 second handstand hold. Subbed chin-ups for pull-ups.
HSPUs were head to focus pad
51/m/5'7" 180
as RX'd
Rest in Peace!
when i first looked at this wod, i thought to self...no way...but i tried it and did it! misread 150 m run for 250.
250m run
7 jumping pullups (sub)
7 front squats (65lb sub)
7 handstand pushups....getting better!
42 min. wiped out thank u crossfit.
rest easy brother....
as rxed, 44:26
add two flights of stairs between treadmill and weight room...
HSPUs were not full ROM
29:26 as Rx'd
Scaled back to kidde version.
8-7-6-5-4-3-2-1 of pull-ups, 85# front squat, and HSPU. Guess I forgot the run.
RIP Corporal Bulger
What an awesome WOD
Did 5 rounds 19:05
Runs were 250m plus flight of stairs
32yo M 175lb 5'10"
CFWU x 3, 5 pull ups, 5 ring dips per round
Front Squat 45lbs x 5-5 65lbs x 5 95lbs x 5 115lbs x 3 135lbs x 2
Jog 400M
HSPU with feet on rack assist
Foam roll after
W/U: One round of "Bulger."
As Rx: 20:48.
C/D: skipped.
Runs on indoor loop; chest to bar contact on pull-ups; rock bottom FS; top of head to floor on HSPU.
Intended to skip a w/u today. But after the first round, I discovered my stop watch wasn't running. So I started over. I definitely have sub 20 in me. Plenty in the tank post WOD, though shoulders were burning nicely.
Done in your honor Cpl. Bulger. RIP.
My 53rd officially logged WOD:
Scaled as:
Seven rounds for time of:
7 Box Jumps, 24" Box
7 Pulls-ups
7 DB Front Squats, 47.5lb DB's (95lbs)
7 Handstand push-ups
- HR Avg 166 / HR Max 178
- Had limited time so not as ambitious of a scaling as I'd earlier planned; prob for the best as this kicked my arse
- Pullups unbroken! This would not have been possible a couple of months ago
- Front squats were tough with DB's...never have nearly this much trouble with a 95lb Barbell
- HSPU's were brutal; was doing singles by the end and had to resort to bouncing head off AbMat
220# 5rm DL new PR
95# 10 rounds 30:50
Crossfit South Bend rookie
short WU then WOD:
10rnds of
Run to street and back (150m? maybe longer?)
22:56 rx'd
runs took 1min+ to complete. should have measured it first.
subbed 150m row for 150m run
otherwise as rx'd - 32:55
sub 25 DUs for run
did not go as well as I thought it would. Squats and HSPUs fell apart after round 5. I mark down the number of rounds I complete, because I always forget. Disappointing overall.
I did 5 rounds without the 150m run and added a 1 mile stationary bike/arm machine at the end. Time was either 13:52 or 17:52. I took my time and had some fun. Sweet WOD!
7 rds
subbed 15 DU for sprints
regular pullups
HSPU's to aerobic step (plus one booster)
1:39/2:06/2:40/2:34/2:15/2:33/2:33 = 16:23 total
#109 JoeyG - there aren't even any videos today, Bro - sounds like you might need some anger management
bulger done in 23.45
wow, the runs were the worst part, thought they'd be the easy part. hurt even jogging them
35 yom 205 bwt
hspu's to abmat all else as is
time 34:57
RIP CPL It's sad to see another fallen brother
I did a boot and utes run up cardiac twice this morning with Platoon so did Half as rxd
5 rounds
150m run
7 chest to bar strict PU
7 Front squat
7 HSPU went down as far as I could and last round just held it until my arms gave out
Standard pull-ups
HSPU's w/15# bumper and abmat
cpl bulger, rip, my regrets to your family.
25:08 scaled as follows:
-160M run
-as high a pullup as i can string together (got a few CTB's)
-65# front squat
-bridged hspu
notes for next time:
ctb pullups
higher squat weight....
39:51 rx
As Rx'd 37:55
Had to run the 150 meters on an eliptical, everything else as Rx'd - 30:49
31 yom, 190 lbs
scaled front squats to 95 lbs
RIP and God bless.
As Rx'd 33:12
D - 36:36 last 4 rds switched to pike HSPU's
A - 30:23 65# pike hspu's band assisted pullups
Newbie - First WOD
RIP and God Bless Bulger
Had to hook feet over smith machine--just not that coordinated - yet.
M/38/211 lbs/ 6'3"
Scaled to 95 lbs for front squat
everything else as Rx'd
as rx'd
i slightly rested my calves on the squat rack bar for HSPU's
As RX'd 46.14 @ the Canadian gym in Kandahar air field.
16:01 rxd
I ran 300m on the first 5 rounds. I did the math wrong and I paid for it.
M/26/183 lbs/5'11
Front squats scaled to 115 lbs, 49:08
M/25/159 GregAWU
Bar cleaned from ground, squats unbroken.
Runs on tread-mill
Rounds 1-3 head to ground, 4-9 w/ 2" foam padding, 10 head to ground.
41:17 as Rxed... felt good!
as rx'd
sub 21 box jumps for 150m run
30:06 (maybe did 9 rounds)
"Bugler" (scaled)
7 rounds for time of:
200m run
7 chest-to-bar pull ups
7 115# front-squats
7 HSPU to a 4" stack of books
That was rougher than "Forrest" and "Murph"
Do as many rounds in 45mins of the following:
- 2x 5m. ropeclimbs
- 15x Hanging leg raises
- 12x burpees
- 8x pull-ups
- 600m run
- 3x swingover
- 5x bar front hipcircle
- 13x sandbag loading (15kgs, 1.5m platform)
- 8x lying ropepull
- 500m run
- 8x pull-ups
- 35x sit-ups
- 30x pus-ups
- 400m. run
2 rounds+1 set
Circuit training was very well appreciated. The sequence ropeclimb and hanging leg raises (HLRs) was unfortunate. Too many reps on HLRs to swiftly run through the workout.
95lb fr sq
Jumping pu chest to bar
Beginner hspu
7 rounds
made it through 8 rounds total then pulled quad
5 rnds w/hspu--ab mat on 25# plate
3 rnds w/feet on tallest box.
3 mile run
3 rounds
7 (115# front squats)
7 Pull-Ups
7 Push Ups
7 Rounds @ 19:05
5 Chest To Bar
5 Front Squats @ 135
5 Handstand Push Ups (Had a boxing glove on the ground. Touched forehead to glove then came up.)
Did yesterday's WOD right before this one. Felt really weak on HSPU's and front squats.
30:02, was shooting for sub 30 on this.... really have to work on my HSPU. M/23/185
39:16 as rx'd
Ran .10 miles at 11 mph on the treadmill for each of the sets...not exactly 150 yards...would've really preferred to run outside with this one at the right distance but that's kind of impossible
Did it after a day or marching practice for the honor guard
29:40 RX'd
M/ 36/ 132 lbs/ 5'-6"
I did a different WOD I did a few sets of D.L. (135 x 10, 185 x 10, 235 x 10) and a regular warm up and then did:
walking lunge for 50 feet with 45 lb plate overhead followed by 10 chest to bar pullups, then walking lunge 50' with 45 lbs plate overhead + 9 Chest to bar pullups, then walking lunge 50' with 45 lbs plate overhead + 8 chest to bar pullups until complete. Fun good WOD. stretch and foam roller and done. I pushed pretty hard and everything was unbroken. Happy because my knees were hurting and I got warm enough where they were o.k. for the WOD.
Did 1 lap around globo track (guessing between 150m and 200m) for the run.
As rx'd: 32:04
Rest in peace warrior.
as rx'd-22:51
10 rounds:
150 meter row
7 chest to bar pullup
7 135lb front squat
7 handstand pushup
33:45 10/20/2010
Row instead of run (foot was hurt)
Kips instead of Chest to bar pull-ups
105 back squat on smith machine instead of Front squat
Assisted Handstand push-ups with feet on smith machine bar
subbed 7 24" BJ for 150m run. Otherwise, as rx'd.
34:09. Good motivator to reduce BW.
~ 1 hour
Great WOD
Time - 26:11
10 rounds:
150 meter run
7 assisted pullup
7 95lb front squat
7 handstand pushup
@ #44 Since beginning Crossfit 1 1/2 years ago, my pull-ups have gone up from 16 to 25 (these are strict, non-kipping pull-ups). If you really have a hard-on for just working on pull-ups, though, you might try the armstrong pull-up program. http://www.chicagomarineofficer.com/Downloads/PT/thearmstrongworkout.pdf
f 28/5'7/123
5 rounds for time:
0.2 mile run on treadmill
7 kipping PU, 7 front squats (65#), 7 HSPU assisted
7 kipping PU, 7 front squats (65#), 7 HSPU assisted
m 29/6'1/182
5 rounds for time:
0.2 mile run on treadmill
7 c2b PU, 7 front squat (115#), 7 HSPU to 2-3" from floor
7 c2b PU, 7 front squat (115#), 7 HSPU to 2-3" from floor
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat,7 reps(did115#)
7 Handstand push-ups
Wyatt 25:17
Daniel 25:17
Daniel switched to 14 pushups instead of double unders after round 3.
I was beating him pretty good untill then. He caught back up and passed me. Then on the last round I sprinted and caught back up for the tie!
Jeff @ 2.0
CFWU 1x15
door to field
Smith machine---40:34
With 65# front squat and hspu to a 2" pad.
Did 5 rounds of:
Row 150m
7 chest to bar pull-ups
7- 115lb bench press
7- 35lb dumbbell shoulder press
Run 2 miles - 14:00
row 2500K - 9:00
workout - subbed overhead BB press (125 lbs), but otherwise as prescribed. Finished in 27:10 sweating profusely.
34min. 48sec. getting sick with a cold
did DU x15 instead of run
RIP, Brother B.
CFWUx3 (no pull-ups)
Calf gave out round 6, but managed to finish the rest of the round.
Ernest 40/M/61"/163
Subbed regular pull ups and 14 pushups for every set of HSPUs. Trainers in my globo aren't fond of people being upside down in their gym.
Time: 19:50
RIP and God bless your family
limited rom on hspu feet draped over power rack
10 rounds
150 m (treadmill 50 sec. @ 8.6mph)
7 CTB pull-ups
as rx'd: 30:10
RIP Bulger, your service is not forgotten!
10 rounds
sub 7 burpees for 150m run
115 front squat
jumping pullups
4 handstand PUs
This was a pretty hard wod. I really lacked overall form in all the exercises due to the many rounds. I have to work on my upper body strength for handstand PUs
Puppy workout from brandx
5 rounds:
150 m run
7 pullups
7 75 lb front squats
7 HSPU progressions with feet on 42 inch box
Also, day 7 of burpee challenge
RIP Nicholas. Thank you for your sacrifice. My thoughts go out to your family and friends.
True North strong and free.
10 rounds:
Sub 21 box jumps for 150m run
7 chest to bar pullups
7 135lb front squat
7 rounds
150m run (maybe more)
7 kipping pu
7 95# fs
11 anchored hspu
150m row instead of run (bad idea, killed the arms)
Everything else Rx'd
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (3 plates)
Completed 10-19-10
Not Rx'd
7 rounds
not sure if it was 150m and HSPU were not full ROM but were close
cut it to 5 rounds and 115 on the squats and it still took me 16:22.
Lemeridien. 50 minutes and change. HSPUs were the achilles heel. FS not too bad.
As rx'ed except the run was a little longer.
everything except the HSPU's were steady and strong. The dang HSPU's really started to get tough half way through.
HSPU and run were across the gym and around a basketball court, Pull-ups and Squats were on the same rack.
scaled to 5 rounds because i was a little pressed for time. subbed PC for FS, same weight. modified HSPUs.
Had assistance on hand stand push ups.
Plus i had to take on and off my shoes because the wife won't let me wear my shoes through the house.
Ten rounds for time of:
Row 90 meters
4 Chest to bar pull-ups
80 pound Front squat, 7 reps
4 Handstand push-ups
34:23 subd 7 burpees for run
subbed 10 PUs from prone under barbell CTB
scaled to 115# on front squat
HSPUs done with back of ankles against squat bar for assist/balance
As rx'd.
(A sort of HSPU)
22:16 Subbed with Back Squats
Rd 1: 1:33 Rd 2: 2:11 Rd 3: 2:04 Rd 4: 1:58
Rd 5: 2:04 Rd 6: 2:12 Rd 7: 2:17 Rd 8: 2:32
Rd 9: 2:40 Rd 10: 2:40
All sets unbroken. Treadmill running .10 mile at 6min mile pace. Only rest I took was with squat bar on my shoulders sets 8-10.
As RX'd
I finished this "warm up", followed by some big CnJs. 2 PB's in one 5am session!
combined with max weight thrusters on oct 20/2010
time for Bulger 24:15
40:23,somewhere around the 4th round,i did negatives on the hspu's. I wasn't physically able to go nose to floor on any after the 2nd round,so to at least keep a full range of motion(rather than doing 1/4 hspu's),negatives were the next best thing to do.
42-30-18 Rep Rounds of:
GHD Sit-up's
Bodyweight DL - 150#
Unbroken on all sets - 7:03
wow... totally gassed
I sub'd 7 rounds
95 lbs front squat
did the hspu
Make that 17:45. Still totally gassed
as rxd 29:59
6 rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
As Rxd:
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups.
All reps straight through, so I was happy with that. Sore lower back from Xfit total on monday, so the goal was to get a workout in without getting hurt, so kept moving but didn't try to kill it. All in all, a good workout for me. Could have reduced the rest inbetween sets more, but I will take it. Couple of notes.
1- CTB PU pull on hands at diff locations, so ripped a calous.
2- If you wear a ring for all those PU you will get a blood blister... oh well.
Rnd splits and % of max HRT:
1- 2.31 65%
2- 2.32 70%
3- 2.32 72%
4- 2.45 72%
5- 2.43 74%
6- 2.49 74%
7- 2.46 75%
8- 2.50 76%
9- 2.44 77%
10- 2.29 78%
total = 26.45 avg HR = 73%
cal = 516
HR recov = 170-104 = 66
sub'd 100lb (2-50lb DB) for front squats, rest as rx'd
Rx'd on very little sleep
Espinosa, comment 145:
The problem with Eisenhower's comment, which he was skewered for by the way, is that their are people in the world who will not stop until America and the western way of life is eliminated from the planet.
Have Fun, Train Hard,
Wow, this one was awesome, especially at removing that callus below my right middle finger: subbed the chest to bars for jumping chest to bars. Treadmill used, running was an active stretch and front squats were great at crushing my lungs. I love practicing that mental push to go further when you can't breathe. Front squats unbroken, and HSPU's were assisted with feet on a bar.
Time 36:04
5 rounds 23:59
Really exposes my major goat - hspus. All sets broken, at the end 2 2 2 1. Disappointing.
WOD, with 200meter runs on treadmill, which took forever to speed up!
otherwise rxd: in 33:00
16:57 rx'd. Did every set unbroken. Tough wod. RIP.
29:23 as Rx'd
Scaled to 95lb FS
As rx'd: 25:00
Unbroken CTB and FS
FS and HSPU were tough!
completed first 5 rounds at 19:45.
Scaled as follows; 100 rope jumps alternating feet bringing the knees up so as to run in place.
Pull ups on hand rail bar with feet elevated 12". did an explosive chest to bar pull. Front squat 55lbs. and chest to deck push ups for HSP's. this was brutal.
finished first 5 rounds in about 15:30.
scaled the run to 100 rope jumps-alternating feet and bringing knees high so as to run in place. Did 1/2 rep hand stand push ups. Getting better at these slowly!all else as Rx'd.
I wanted to scale this back so badly. even at the end of round one!!. Dug deep and found a way to push through.
finished seven rounds.
24:18 as Rx'd
As Rx'd.
"Mrs. Wobbly"
Scaled to 95# front squats. Rest as Rx'd.
95 lbs
Modified HSPU
355M run (2 laps)
135# FS x 7
7 Chest to bar PU's (kipping)
7 wall assisted HSPU
Scaled #115 for FS; HSPU on paralletes w/FRM for first 4 rounds, then scaled HSPU to hands on floor touching forehead to 3"box for the rest. 44:50.
Scaled and amended a little
5 rounds of
200m run
7 reg pullups
7 front squat 60k
Time: 20:37mins
43m, 72/215
RX'd- 37:02
(-) HSPU off wall but only 1/8 down-up- remains 'need improve' area
(+) Kip to Chest- sets 8-9-10 unbroken!!
Run: 150m
PU: x7 (regular)
FS: 115lb x7
HSPU: x7
10 rounds, 32:09
135 (6 front squat, 4 back squat, left hand injury made it too hard for all 10)
Chest to bar rx
Hspu green and blue band harness
200M runs
25:01 as RXD
Didn't time it
As RX'd (marked off the 150m too short)
10 rounds;
1:30 unders
7 CTB pull ups (unbroken)
7 60kg fr sq
7 HSPU (as low as poss, broken 4,3)
M54yo 238
A little hollering and the company of Scott R...Thanks!
Jumping chest to bar, blue band through green band HSPU
Gunnar: 26:30
Paul: 26:03
Harold: 29:26
Jen: 38:34
Eric: 36:37 (modified HSP)
Chris: 45:22 (modified HSP)
sub 7 burpees for runs
Rest as rxd
was hoping for sub 30. did 5 rnds in under 12min, then was gassed.
Jumping PU
Asst HSPU
I ran 0.10 miles on the treadmill for the 150 m
CFWU-3. 12 pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. Row 500m.
HSPU toughest part. Mostly 4+3s. Last rep not real good at times.
Runs-up stairs, 2 laps, down stairs. Didn't push real hard on first lap.
C to B PU - good range.
FS not bad. Focused on keeping knees out at all times really helped.
19:30 for 7 full rounds + 150m. Ran out of time--had to go.
only time for 5 rounds in 19mins (ran on treadmill 12 speed, til .15 to make up for slow buildup)
29:53 rx. Strict hand stand push ups.
jordan 32:50
b. 36:00
tiff 34:20
kells 24:02 blue, 65, ROM
jordan 32:50
b. 36:00
tiff 34:20 green, 45, ROM
kells 24:02 blue, 65, ROM
@ Had to walk to running station
Holy Pukee!
That was tough.
Went back and forth on BBall court to get 150
HSPUs scaled by using box and then just pressing the 135.
Ran .1 miles for each set
6 sets + run + PUps
scaled to 115#
5rnds - 20:00
treadmill runs (not ideal)
subbed 75# pp for hspu
PU done on squat rack at home
@ the Tulsa box
as Rx'd
would have better a lil faster but
each round had to take off shoes
for hspu, then back on for rest of wod
Completed this WOD at CrossFit Ohau. Thursdays are typically my rest days, but I knew that today was going to be for us Vet's so I had to go in. It was an honor to have my ass kicked bad on this one. Managed to crank it all out in 36:04 RX!!!!!
RIP, and it was an honor to almost vomit during round 7!
United States Army
30:47 Rx
7 rounds for time
r = regular
ns = new standard
ffp = flat foam pad
ufp = upright foam pad
c2b + chest to bar
Lefty: 19:18 (95/r/25ffp)
Jackie: 6:47 - 3 rds (65/b-k/25ffp)
Mariah: 6:46 - 3 rds (55/lg/25ffp)
Meghan: 20:54 (65/b-k/25ffp)
Renee: 19:19 (65/b/ufb)
Steph: 21:04 (65/g/25ffp)
Mikey: 21:41 (75/r/25ffp)
Ryan: 95/c2b/abmat)
Amanda: 20:07 (65/b/25ffp)
4 rounds for the following:
Jack: 7:50 (95/c2b/floor)
Frankie: 8:43 (15/b-c2b/pushups)
Pip: 9:11 (95/c2b/abmat)
Lynn: 10:09 (15/jumping/nsmpu)
Carey: 11:55 (95/b/25ffp)
Shango: 12:56 (95/c2b/ufp)
Scaled to 7 rounds instead of 10.
August 2010
As Rx'd: 29:00 at JCCF
RIP Brother
41:04 with 20# vest.
P/u went to crap after rnd 3 or 4 though.
Well, today is my 40th Hero workout in a row in my quest to honor them all in the order they appeared. I really screwed the pooch today Bulger. I misread this one and did Thrusters instead of Front Squats, so consider yourself doubly honored! RIP Corporal. And Thank you.
As Rx'd- 24:10
As rx'd, 27:02.
Tough one, but aren't they all. Tried to find a reasonable pace and stick with it - first 5 rounds in 13 minutes. Unbroken on all exercises - interestingly the HSPUs were the toughest in later rounds. My rhythm on C2B pull-ups felt pretty good today.
Happy Hero Friday!
9 rounds:
Run 150 meters
7 Chest to bar pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups
4 rounds


text:
Latest Weather Blog
Second lawmaker tables sweeping immigration bill
BATON ROUGE - A Belle Chasse legislator has withdrawn his broad immigration bill, similar to an Arizona law being challenged in the courts.
Independent Rep. Ernest Wooton says his bill would help secure the borders. But critics say the measure's $11 million estimated cost would strain state and local governments and immigrants' rights' advocates say the bill would lead to racial profiling.
The measure would have created a series of new state crimes, such as a ban on illegal immigrants seeking work, and impose new requirements on certain employers, state officials and police officers.
Wooton voluntarily deferred the bill Monday, scrapping the proposal for the current legislative session. This comes weeks after Rep. Joe Harrison of Napoleonville deferred his own controversial proposal.


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Any student enrolled in classes at the University of North Texas may apply to volunteer at KNTU. Some students, such as RTVF and JOUR students, may also earn practicum course credit for their work at KNTU. Please fill out the form below to indicate which volunteer / practicum position(s) you are interested in, and how we can contact you. We'll review your application and contact you to set up an interview and/or audition. Please fill out the form completely, and you could soon be on your way to entertaining or informing listeners across Denton/Dallas/Fort Worth.
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Resolution: standard / high
Figure 3.
PCR analysis and morphological observation of the FMDV IRES-specific Dual-miRNA-transformed cell clones. Cultured cells were transfected with pEGFP-miR242 + 276 (BHK-21 cells) or pmiR242 + 276 (goat fibroblasts), and the resultant stably transformed clones were obtained by BlasticidinR selection as described in Methods. (A) The PCR products from harvested cells were electrophoresed through 0.8% agarose gels and identified under UV light. As a negative control, a mixture of the total DNA extracted from normal BHK-21 cells and goat fibroblasts was amplified using the same specific primer pairs. (B) The green fluorescence in the pEGFP-miR242 + 276-transformed BHK-21 cells (left) and the pmiR242 + 276-transformed goat fibroblasts (right) were visualized with a fluorescence microscope and a light microscope, respectively.
Chang et al. Virology Journal 2014 11:1 doi:10.1186/1743-422X-11-1


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October 10, 2015
BOWLING GREEN, Ky - Western Kentucky can win eight games in a season for the time since joining the Football Bowl Subdivision with a win over Arkansas State Saturday.
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Music Therapy to Promote Emotion and Cognition for Dementia
Recruitment status was Recruiting
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- Disclaimer
- How to Read a Study Record
The purpose of this study is to determine if the effects of music therapy alter emotion and cognition performances of individuals with mild to moderate dementia. The music therapy intervention protocol is structured by drum improvisation, rhythm imitation, music cognition and song discussion. Attentive listening and active participation of the music training activities allow participants to utilize their focus of attention and comprehension of informational texts. Music therapy intervention is proposed to provide positive stimulations on emotion and cognitive functions of individuals with dementia. The results of the present study will clarify relationship between the effect of music therapy and the neural substrate of music therapy in anatomical and functional brain data obtained from MRI (fMRI).
Behavioral: Music Therapy Group Session
|Study Type:
|Study Design:
|Allocation: Randomized
Intervention Model: Parallel Assignment
Masking: Open Label
Primary Purpose: Treatment
|Official Title:
|The Effect of Music Therapy on Emotion and Cognition for Individuals With Mild to Moderate Dementia
- Brain Changes from Baseline on Functional and Structural Connectivity at 2 Months by Multi-Model MRI Analyses [ Time Frame: Baseline and after 8-week music therapy intervention ] [ Designated as safety issue: Yes ]All participants will received two MRI scans at 0 and 2 months. Images will be acquired on a 3.0T Siemens MRI scanner with 12-channels head coil. All the images are acquired parallel to the anterior commissure-posterior commissure line. To minimize motion artifact generated during the image acquisition, each participant's head will be immobilized with cushions inside the coil. Three kinds of MRI techniques will be performed in this study, including T1-weighted high-resolution anatomical image, resting-state function MRI, and half-sphere diffusion spectrum imaging. Therefore, T1VBM(voxel-based morphology), TBSS(tract-based spatial statistics), functional brain network analysis, and structural brain network analysis will be employed for evaluating the changes of brain functional and structural connectivity in individuals with dementia in experimental and control groups.
- Change from Baseline on Geriatric Depression Scale (GDS) at 2 Months [ Time Frame: Baseline and at 2 Months ] [ Designated as safety issue: No ]
- Change from Baseline on Cohen-Mansfield Agitation Inventory (CMAI) at 2 Months [ Time Frame: Baseline and at 2 Months ] [ Designated as safety issue: No ]
- Change from Baseline on Inventory of Quality of Life (SF-36) at 2 Months [ Time Frame: Baseline and at 2 Months ] [ Designated as safety issue: No ]
- Change from Baseline on Frontal Assessment Battery (FAB) at 2 Months [ Time Frame: Baseline and at 2 Months ] [ Designated as safety issue: No ]
- Change from Baseline on Quality of Drum Improvisation at 2 Months [ Time Frame: Baseline and at 2 Months ] [ Designated as safety issue: No ]
|Estimated Enrollment:
|Study Start Date:
|June 2013
|Estimated Study Completion Date:
|September 2014
|Estimated Primary Completion Date:
|September 2014 (Final data collection date for primary outcome measure)
|Assigned Interventions
Experimental: Music Therapy Group Session
Participants will receive 60-minute group session twice a week over 2 months of period. Each session will be led by a music therapist. The contents of the music therapy session include drumming, rhythm imitation, score reading, lyrics comprehension, singing, and song discussion.
|Behavioral: Music Therapy Group Session
No Intervention: No Music Therapy Session
Participants will receive pre- and post-assessments and evaluations at 0 and 2 months. No intervention will be provided. Music therapy sessions will be offered to participants in completion of their study participation.
Detailed Description:
Individuals with dementia often exhibit deterioration in cognitive functions and experience changes in emotions and personalities. Due to the changes in the frontal and temporal lobes of the brain, individuals with dementia often experience an impaired ability to judge situations. Empirical studies have indicated that cognitive stimulation is essential to facilitate individuals with dementia in thinking, concentration, and memory. Structured music activities provide cognitive stimulation to individuals with dementia through attentive listening and active participation. Additionally, drum improvisation not only reflects the current status of an individual, but also serves as an audio feedback through free play.
|Ages Eligible for Study:
|55 Years to 75 Years
|Genders Eligible for Study:
|Accepts Healthy Volunteers:
Inclusion Criteria:
- a mild dementia diagnosis with Clinical Dementia Rating (CDR) score: 1 and The Mini Mental State Examination (MMSE) score: 18-24
Exclusion Criteria:
- significant visual and hearing impairment that hinders music listening and score reading
- for fMRI safty: with shrapnel or other metal or electronic implants in their bodies
Please refer to this study by its ClinicalTrials.gov identifier: NCT01958983
|Contact: Yu-Cheng Pei, PhD
|886-3-3281200 ext 3846
|Contact: Yen-Hsuan Yang, PhD
|Chang Gung Medical Foundation
|Taoyuan, Taiwan, 333
|Contact: Yu-Cheng Pei, PhD 886-3-3281200 ext 3846 email@example.com
|Principal Investigator:
|Yu-Cheng Pei, PhD
|Chang Gung Medical Foundation
No publications provided
|Responsible Party:
|Chang Gung Memorial Hospital
|ClinicalTrials.gov Identifier:
|NCT01958983 History of Changes
|Other Study ID Numbers:
|Study First Received:
|October 6, 2013
|Last Updated:
|October 6, 2013
|Health Authority:
|Taiwan: Department of Health
Keywords provided by Chang Gung Memorial Hospital:
functional MRI
Additional relevant MeSH terms:
Brain Diseases
Central Nervous System Diseases
Delirium, Dementia, Amnestic, Cognitive Disorders
Mental Disorders
Nervous System Diseases
ClinicalTrials.gov processed this record on October 08, 2015


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The Studio Theatre Club is a friendly amateur drama club based in Oxford. We enjoy staging a wide range of plays and we want our audiences to see the best shows possible.
We also meet socially outside rehearsals - for informal parties, meals, pub nights, girls' nights, lads' nights, sitting around the TV watching DVDs, cinema & theatre visits and other stuff I didn't think of when I was typing this.
We meet on Monday and Thursday evenings in Headington. We hold play readings alongside rehearsals for the current show, so there are lots of chances to join in.
If you'd like to know more about us, where we are, when we meet - have a look here.
For how to find us, have a look here.
If you really can't wait to find out how to join - try our Quick Start Guide here.
For more information about what we're doing right now - check our What's Next page.
Before You Come Along:
1. You need to be interested in amdram;
2. You need to be happy to have a go and to help out when needed;
3. Come along (either to a show, or to a rehearsal);
4. See what you think;
5. If you like us, stay around, chat to people & join in;
6. If you don't, then best to leave quietly and try to blank the whole trauma from your memory!
7. The more you volunteer for things (front of house/publicity/props/costumes) the more noticed by directors you will be.
Er... that's it. Actually, there are only seven... So -
IF YOU LIKE A LOT OF CHOCOLATE ON YOUR BISCUIT, JOIN OUR CLUB (Warning - May Contain Nuts)
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Oil Cooler Replacement-what else do I need to do while everything's apart?
Getting deltas of 20* or more.
Truck is a '04 with a service body on it. 5 speed manual (really 6 speed) 4x4. Gonna have the EGR blocked off or replaced with an upgraded model.
Going back I guess with the improved Ford Oil Cooler, already switched and will stay with CAT ELC. Got a sinister coolant filter that will be installed once new cooler is in.
We're going to clean the turbo also.
What else? HPOP intake screen? Any injectors or glow plugs that are easy to get to while apart?
Might do normal stuff like radiator hoses and belts etc.
Suggestions welcome
For starters your on the right path since you already replaced the coolant with elc. I would personally flush it again with restore and restore+ before the oil cooler rebuild and add new fresh ELC.
Then if it were me I would seriously consider buying the IPR remote oil cooler relocation kit. It moves the OEM oil cooler from the valley deep inside the top of the engine to a remote mount by the hot side CAC. This does 2 things, 1 it allows faster and easier more convenient rebuilds of the oil cooler (if you have ANY mechanical ability this can be accomplished in 30 mins to 1 hour). 2 it adds a coolant filter directly to the oil cooler inlet where as the stock configuration doesn't allow for that at all it will only allow for a bypass setup running off of the heater core. This setup will allow you to add their full flow self servicing coolant filtration kit to the cooling system directly inline in front for a 100% filtration of coolant BEFORE it enters the oil cooler.
I would then consider the IPR EGR delete kit. Depending on the state you live in you may be able to get away with it. Being that your that far into the engine already I always recommend considering doing the studs and gaskets. Its going to cost significantly more money for studs and gaskets but the extra money now is insurance for later when you won't have to worry about it going bad on you later, possibly leaving you standed or without your work truck (aka money maker). Just a suggestion but on the flip side of that same coin I also recommend if it ain't broke don't fix it. (lol I know a complete contradiction) but the studs are worth at least considering being you will be this far into the engine now and its only a couple hours more work to have the heads off and on the way to the machine shop. Either way good luck and hope this helps.
I would also consider opening up the exhaust a bit you will see better mileage and power gains with a SCT tuner with custom tunes and and open exhaust to get the hot EGT's out and away from the engine.
Thanks for the post.
I'm not doing the heads right now. I have not yet had any sign that they are bad or compromised and the only way I would know my cooler is plugged is because of my Edge CTS insight. If I was going to run tunes etc. I might think about it.
I looked at the remote coolers. They are nice, but pricey. I'm confident that I can solve the stock cooler issue by doing another good flush and run with ELC+ filter.
It's a work truck, I'm not doing anything more than necessary to keep it rolling down the road. Right now I'm getting 12-13 mpg and I feel that is really good with the load I'm carrying. We're going to weld the EGR inlet shut also to solve that problem.
stainless hpop screen, updated stc fitting on hpop, ipr screen, standpipes and dummy plugs, updated turbo drain and feed tubes. and you already mentioned the cat elc, cleaning turbo and coolant filter. i know it looks like alot but its not that expensive and prevents almost all know failures.
if i forgot anything anyone feel free to add.
I forgot to add that we are going to replace the HPOP. does my '04 have the stc fitting? I thought the fitting was a later add on.
We are just about done with the rebuild. I stopped by my mechanic's place the other day and he showed me that the oil cooler doesn't look to be new. He said it looks like it's the original cooler. The OASIS report said that the cooler was changed at 80,000 miles, but he thinks it's the original. He said that the newer ones look different and that this one looked like the ones they put in back in '04. As far as I'm concerned having dealer performed warranty work isn't hardly worth the paper they write the receipt on. I think they just did some kind of fancy flush and never did fix it right, I heard Ford was denying a lot of claims back in those days and came pretty close to going bankrupt like GM and Chrysler.
it depends on the date when the original cooler was done. The service kits weren't always available and I'm sure the 11 row coolant passage wasn't always there.
Cooler is done and EGR is "fixed". Also replaced 3 injectors, truck runs much better now.
Question: With my loaded truck (13,000+lbs) my EOT is running about 198-202* (before was 220-230*+). I was hoping it would stay in the mid 190's with a new coolor even with it being loaded. My mechanic, who is a trusted friend, was also kinda suprised it was still running high. He says he never sees a truck get the cooler replaced before it ruptures the EGR cooler. By the time he seems them it's after they cause a problem.
I have my sinister coolant filter installed and CAT ELC (Zerex brand) so I'm hoping this is the last time. I also did a good flush before taking it in. ECT's run a solid 190-192* and the radiator is new.
If your pulling a load it's going to raise your delta's. The test for the delta's is 60-65 mph on flat ground with no load on the engine for about 5-10 miles then take you measurement of temps. Also this is done unloaded.
The truck cannot be unloaded. I am going to watch the temps and make sure they are staying steady. We are all flat land here in S. Tx, no hills etc.
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Jamison Scott
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- Medicare & Medicaid,
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Gear ListProbably staying every night between 10,000'-11,500', and current conditions are for overnight lows in the low 30s at those elevations, day time highs in the 50s and 60s. Too far out to know about the possibility of precipitation.My main quandry is with my shelter and sleep system, whether to go tarp+synthetic quilt(32.8oz)or down/bivy combo(29.5oz), Or fully-enclosed mid and down quilt(minus bivy)(28.5 oz).A fully enclosed shelter would be nicest if the weather turns, but I've spent the night out in a hailstorm in the tarp/down/bivy combo okay.Any thoughts on this or the rest of the list.
I just did that loop a few weeks ago. I had my Spinn Twinn and a Western Mountaineering Summerlite (down). The first night I had rain at about 3:00 am to 6:30 am. It rained real hard. Due to poor set up, since I set it up after dark when I saw lighting strikes from the east, I had to sleep a bit off center due to the BIG ROCK I had set up on! Because of that I had a bit of spray and condensation. I packed my wet tarp and damp bag and headed out. I was able to dry it out later that day while I stopped to eat lunch in Dusy Basin.I was planning on going over Muir that day until I hit rain at Little Pete Meadow and then rain and hail at Big Pete Meadow. I decided to stay there and not chance it up at Muir. That way I got a good camping spot, enjoyed the rain under my shelter, and was able to fish a bit. I was glad I did since the next day I saw a ton of people that had a real wet cold experience going over Muir the day before. As I was hiking up nice and dry most of them were barely rolling out of their tents as I headed up to Muir. I was glad I didn't continue on the day before. I was able to dry my stuff out at lunch that day in Colby Meadow and then I headed down to Muir Trail Ranch for some hot springing.After that it was dry. All in all, I am always leary of taking down during wet conditions, however, it is so rare there is not a bit of time to dry things out in the Sierra I don't really worry about it. Also, I really don't have a good synthetic I could even take.
Those passing, middle of the night rainstorms are what make me reluctant to camp sans-shelter, using my tarp, ala Mike C! as a pillow. I make end up bringing the down quilt since I do have my synthetic BPL cocoon hoody as a safety layer if my down got completely drenched, which is unlike anyways. It would be survival level-safety, and I wouldn't likely sleep, but I wouldn't die either.The first two nights of my trip, according the the 7 day weather.gov forecast, are looking clear with a low of 34 and 37, respectively, perfect for sleeping out under a tarp. My BPL Nano is only slightly smaller than the SpinnTwinn, (9" at the ridgline, 8" head, 15" foot) and I did okay in rain and hail, probably didn't even need the bivy, which in fact probably caused more condensation wet-out than I would've gotten from spray each night, though it does scare me to leave the bivy behind when bringing the Nano, which would make the Solomid/Nunatak combo the lightest by about a 1/4 lb, but the Nano/Nunatak/bivy combo has the life-style appeal of sleeping out/open views. Probably I'll pack both and then leave one combo in the car based on a more timely weather forecast.
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From CNET Magazine: Smartphones, online services and biometric scanners are already easing the way for travelers. Expect even more tech to transform your journeys in the not-too-distant future.
Modern electric and fuel cell cars can store a huge amount of electricity. Honda's Power Exporter 9000 lets you use it for something other than getting around.
The Rockford Fosgate PP15mm Punch Plug earphones are easy on the eyes and seem durable, but the so-so fit and sound quality make them fall flat in this price range.
Pricing not available
Avoid the iSP5 SmartPlug if you're an Android user. For iOS, it's worth considering given the HomeKit compatibility and relatively low cost, but if you want to start building a larger smart home, I'd wait for a more robust HomeKit option as at least two will hit retailers by the end of 2015.
iDevices brings a trio of smart-home products to market, all compatible with Apple HomeKit centralized control on iOS and powered by Siri voice activation.
The heart of BMW's model lineup, the 3 Series, has a trick new 330e plug-in hybrid variant that promises vastly improved fuel economy and spirited performance.
The VonShef Jug Soup Maker Machine Blender combines an immersion blender with a heating element. The device automatically cooks and blends soups and more.
The iHome iSP5 SmartPlug can give Siri control over formerly dumb electronics.
Despite voice control via Siri, iHome's one trick SmartPlug doesn't do enough to hold the spotlight.
Cooley isn't sure who this car is for, but it remains a watershed in the Mercedes line.


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Rafale para la KAF?
The Gulf state of Kuwait is to test Rafale jets in June before making a final decision on buying the French-made warplanes, the defence minister was quoted as telling MPs on Sunday.
"The defence minister told MPs that the deal is so far in the early stage of offers and making the technical assessment by the ministry," government spokesman Mohammad al-Baseeri told reporters outside parliament.
"These will continue until June when the plane will be tested in Kuwait," Baseeri, also communications minister, said after Defence Minister Sheikh Jaber Mubarak al-Sabah had talks with parliament's interior and defence committee.
"The defence minister also pledged that the deal will not be signed before completing all constitutional and legal requirements and after the deal passes through the Audit Bureau," Baseeri added.
The meeting came after a number of opposition MPs last week threatened to grill either the prime minister or the defence minister if the multi-billion dollar deal was signed.
The opposition MPs claimed that technical assessment by the Kuwaiti air force has recommended against the deal, saying Rafale was technically inferior to other international aircraft and more expensive.
The chief of staff of the French armed forces, Admiral Edouard Guillaud, who was in Kuwait last week, defended the Rafale as one of the best jets in the world, saying talks over the deal are proceeding in complete transparency.
He said that France has proposed that Kuwait replace its old Mirage jets with the advanced Rafale and the Kuwaiti government asked to study the offer.
Last month, Sheikh Jaber said the Rafale deal remained a priority.
In October, Kuwait and France signed a new defence agreement and discussed details of the Rafale deal.
During a Gulf tour in February 2008, French President Nicolas Sarkozy said discussions had begun with Kuwait on the sale of between 14 and 28 Rafales, which are made by Dassault Aviation.


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ResearchSocial fourth-quarter analysis and outlook
Zappos adopted Holacracy, content became further unbundled and consumerized, and Microsoft tried to adapt. Read more »
Zappos adopted Holacracy, content became further unbundled and consumerized, and Microsoft tried to adapt. Read more »
William James once observed (although I can't find the reference), You can judge a man's intelligence by how well he agrees with you. This post is about some recent thoughts by… Read more »
Yahoo needs an open platform to build its future on. Whether Tumblr will turn out to be the right platform, and whether its long-term potential is worth $1.1 billion now are… Read more »
"Social customer service" refers to those services that provide customer support via social media channels. Providing such services is no longer merely a niche or specialty sideline. Challengers, or disruptors who… Read more »
For online media companies, social platforms like Facebook and Twitter bring many opportunities as well as risks. An intelligent and proactive social media strategy can expand a brand's reach. But the… Read more »
Optimizing content is crucial as customers migrate from being passive recipients to becoming active contributors. This opportunity presents a fresh set of challenges, not only for those in traditional broadcast industries… Read more »
Some fascinating stats from the Nielsen Social Media Report 2012, showing how quickly 'social care' — customer service via social media — is growing. 47% of social media users participate in… Read more »
It's still unclear whether Kickstarter will be able to maintain the utility status of YouTube or Twitter over time, representing crowdfunding to the broader market as it matures and starts to… Read more »
I'm pretty sure we all know what Twitter's role in the tech industry is. Mathew Ingram notes that it's easy to see the company's evolution from info utility to media company… Read more »
Twitter is a mainstream communications technology that plays a critical role in news and content discovery. The company has spawned a business ecosystem of third-party developers and services that create apps… Read more »


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Stila Kitten Palette
Dragged the Stila Kitten Palette out of my stash tonight for a Holiday party!
12/14/10 20:46 Soo:
I love those colors! they look so buttery and soft.
12/14/10 22:11 jbrobeck:
GORGEOUS! this must have come out when I was in my 'only buying Bobbi Brown' stage. Want!
12/14/10 22:49 Phyrra:
How cute! I recently fell in love with Stila Kitten
12/15/10 3:54 auroragyps:
Me too. I got the Artist's Inspiration palette (the pink is a blush.. surprise) and I wore Kitten on the lid with a bit of Golightly in the outer corner, crease, and lower lash line on my eyes the other day. Just those two colors made my brown eyes look really, really great and I think it's going to be my new favorite easy go to look. Can't wait to try the other colors, especially the green, which is so pretty.
12/15/10 11:59 Marie:
It reminds me of the Estée Lauder Bronze Goddess eyeshadow palette…
12/15/10 12:48 Adora:
Am I the only person that is reminded of the Urban Decay Palate from summer 2009? I think it wad the get baked palatte, golden nudes and a bright blue. You following me? xxx
12/15/10 15:41 RuthGirl:
Nope, not the Summer of Love Palette, I don't think… I think Adora means the "Get Baked" Palette. It was from summer 2009… Colors were (*runs to dig palette out of stash*)… Twice Baked, Half Baked, Flipside, and Baked.
Dang, I love those little UD palettes! Get Baked and Summer of Love are both so gorgeous AND so wearable!!
Not sure about the most recent one, though, "Midnight Cowboy" (part of the "Cowboy Junkie Set" on urbandecay.com which consists of the Midnight Cowboy Palette + Midnight Cowboy Lip Junkie Lip Gloss). I only need SO many pans of Midnight Cowboy Eyeshadow, after all! LOL! ;-D It's beautiful but as much as I love glitter even I can't deal with the fallout from it and UD seems to include it in almost EVERY palette they create!!! Enough already! Fix the formula or 86 the color from your palettes, people! ;-D
The Stila Kitten Palette is SO LOVELY, though! In fact, now that I think about it, Stila's Kitten Eyeshadow is basically what I *wish* UD's Midnight Cowbody looked and performed like!
I'm bummed that the Kitten Palette is older and DC and not new! Musta come out before I was into Stila, probably back in my "B.E. OR BUST" days! 😉 Oh well, I'll probably manage to survive without it! Hehe! 😀


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Real Life Heroes (RLH) is based on cognitive behavioral therapy models for treating posttraumatic stress disorder (PTSD) in school-aged youth. Designed for use in child and family agencies, RLH can be used to treat attachment, loss, and trauma issues resulting from family violence, disasters, severe and chronic neglect, physical and sexual abuse, repeated traumas, and posttraumatic developmental disorder. RLH focuses on rebuilding attachments, building the skills and interpersonal resources needed to reintegrate painful memories, fostering healing, and restoring hope. These goals are accomplished using nonverbal creative arts, narrative interventions, and gradual exposure to help children process their traumatic memories and bolster their adaptive coping strategies.
The protocol components include safety planning, trauma psychoeducation, skill building in affect regulation and problem solving, cognitive restructuring of beliefs, nonverbal processing of events, and enhanced social support. Practitioners use an activity-based workbook and manual. The workbook, built around the metaphor of heroes, provides a structured, phased approach to help children and caring adults rebuild the sense of safety and hope, the attachments, and the skills and resources necessary for trauma therapy. Activities promote the repair of breaks in caring adult-child trust and attunement. The intervention involves anywhere from 6 to 18 months of weekly therapy sessions, the overall duration depending on the child's individual needs and circumstances. Clinicians, typically having an M.S.W. degree, attend a 2-day workshop and participate in consultation groups every other week. Child care staff and foster parents are also involved in training as team members and caring adults.
The documents below were reviewed for Quality of Research. The research point of
contact can provide information regarding the studies reviewed and the availability
of additional materials, including those from more recent studies that may have been conducted.
Kagan, R., Douglas, A. N., Hornik, J., & Kratz, S. L. (2008). Real Life Heroes pilot study: Evaluation of a treatment model for children with traumatic stress. Journal of Child and Adolescent Trauma, 1(1), 5-22.
The following populations were identified in the studies reviewed for Quality of
External reviewers independently evaluate the Quality of Research for an intervention's
reported results using six criteria:
For more information about these criteria and the meaning of the ratings, see Quality of Research.
All the measures have acceptable psychometric properties, and the child-respondent measures were age appropriate. Clinicians completed checklists to assess progress and fidelity. There was an adequate follow-up period. The intervention was evaluated in a real-world environment with all the issues inherent in conducting such a study; thus, the external validity of the research (i.e., generalizability) should be high. The investigators used analytic techniques (i.e., hierarchical linear modeling) that permitted use of all the follow-up observations, despite the significant attrition of children and families.
Consistency and quality of implementation were variable over time, particularly given the high staff turnover rate. It is unclear what percentage of children completed all eight chapters of the workbook or to what extent caregivers participated in the weekly sessions. Attrition was high. Due to program implementation delays, some children received more than a year of treatment before beginning the intervention. The weak pre/post design with no comparison group was likely to result in a number of threats to internal validity, even with multiple assessments over time. The sample size was small, making it difficult to separate shared variance between time and the intervention. No power analysis was conducted.
The materials below were reviewed for Readiness for Dissemination. The implementation
point of contact can provide information regarding implementation of the intervention
and the availability of additional, updated, or new materials.
Kagan, R. (2004). Rebuilding attachments with traumatized children: Healing from losses, violence, abuse, and neglect. Binghamton, NY: The Haworth Maltreatment and Trauma Press.
Kagan, R. (2007). Real Life Heroes: A life storybook for children (2nd ed.). Binghamton, NY: The Haworth Press, Inc.
Kagan, R. (2007). Real Life Heroes: Practitioner's manual. Binghamton, NY: The Haworth Press, Inc.
Real Life Heroes One-Two Day Workshop Curriculum
Real Life Heroes Organizational Guidelines
Selected workshop presentations [PowerPoint slides]:
External reviewers independently evaluate the intervention's Readiness for Dissemination
using three criteria:
For more information about these criteria and the meaning of the ratings, see Readiness for Dissemination.
Implementation materials are user-friendly and easy to follow. Materials provide significant detail on the theory behind the strategies, step-by-step guidance in delivering the sessions, and troubleshooting guidelines to help clinicians. Thorough training and support resources are available that pay close attention to organization, supervisor, and clinician needs. Organizational support, detailed process checklists, and sample evaluation plans contribute to a complete quality assurance protocol.
No weaknesses were noted by reviewers.
The cost information below was provided by the developer. Although this cost information
may have been updated by the developer since the time of review, it may not reflect
the current costs or availability of items (including newly developed or discontinued
items). The implementation point of contact can provide current information and
discuss implementation requirements.
Creative arts materials average $40 per practitioner for approximately 16 children a year.
No replications were identified by the developer.
To learn more about implementation, contact:
Richard Kagan, Ph.D.
To learn more about research, contact:
Richard Kagan, Ph.D.
(518) 426-2600
ext 2725
Consider these
Questions to Ask (PDF, 54KB) as you explore the possible use of this intervention.
Web Site(s):
Create a downloadable, printer-friendly version.


text:
Finding a Job
How will I find a job? This is a question that may lurk menacingly in the background as you go through your education. Here, we hope to help you find a job in a field that will draw upon the skills and knowledge that you acquire as an economics major. In addition, Hartwick's Career Development and Education website provides excellent general job search information.
Visit the "Economics Alumni" page to see the range of careers pursued by former majors and minors. Individuals on this page who provide contact information have expressed a willingness to speak to you, our current students, about their own careers. Seek out their advice and assistance (and remember to provide us with contact information once you begin working so that you can do the same for the students who come after you!)
Visit the "Top Economic Jobs & Internships" page to gather information on top economic research companies. You'll find links to what each company does, internship information, job availability and much more.
Finally, we've created a "Job Search Timeline" that will guide you through your search for meaningful employment after graduation. This timeline provides guidance on what employment search tasks you should be doing at different times during your education. To see general job search engines provided by the college, go to "Job Search Links".


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Golden Curls Ranch and our very special BLM (Bureau of Land Management) gathered Curly Mustang Golden Curls American Honey would like to thank everyone for their support during the 2011 SEMM (Supreme Extreme Mustang Makeover). We are very proud of both Clint Hall, our trainer and exhibitor for the competition and our American Honey. They worked hard and competed against top quality Mustangs and trainesrs across the United States.
See link for final scores http://www.extrememustangmakeover.com/supremeextreme.php
On a hot, humid, Sunday in August, Levi and I left Texas to pick up a little colt stub whom we adopted on BLM's internet adoption. He was more handsome in person than the pictures could ever show. Sparky, and 12 other Curly Mustangs were rounded up in the Black Rock East Mountains. He is a gentle, calm little guy and as his photos show, a very curly, well built Bay. He is a new member of Golden Curls Ranch and his bloodline will live on here in Texas.
If you would like to learn more about BLM Curly Mustangs please feel free to contact me. Our association, Curly Mustang Association, are members who are interested in learning more about Curly Mustang through research. We also help folks who are interested in giving these wonderful horses forever homes. Currently, Dr. Gus Cothran at Texas A&M University is conducting gene mapping to learn more about Curly Mustangs' fiber, ancestry and hypo-allergenic features. The Curly Mustangs are truly rare and are a valued part of our equine world.
Copper D's Golden
Red, a five year old Curly Red Dun mare with a very curly mane and
ears, was captured January 5, 2009 in Battle Mountain Field, Lander
County, Nevada. She is a Curly Mustang with very clear zebra strips
on her legs. Blood tests taken of Golden Red at time of capture
has given us an almost identical DNA match to Benny Damele's famous
stallion Copper D.
In 1879, John Damele
set up a ranch known as Three Bar 3Bar, in an area called Dry Creek
near Eureka, Neveda, coming over from Genoa, Italy. Two generations
later, his grandson, Benny Damele, a well respected stockman, discovered
Curly horses were stronger and survived the cold, harsh winters
better than other horses. In fact, it is said most all the ranch's
horses died in the winter freeze of 1952 except a few Curly mares
and a young stud colt, later to be known as Copper D.
Mr.Damele's favorite
horse, Copper D, is said to have worked all day, every day until
around age 21. It is said that when Benny was told by his friend,
an Indian medicine man, that he was dying, he turned Copper D out
with another old mare back to roam the mountains where he was born.
This area is known as the Rocky Hills and Fish Creek HMA.
Copper D's Golden
Red and her filly, Nevada's Blossom, according to those present
at the capture, were within thirty miles of the area where Copper
D was turned loose. We are thrilled to have Copper D's Golden Red
and Nevada Blossom at Golden Curls Ranch and look forward to sharing
this wonderful bloodline with the Curly Horse community.
Golden Red's Nevada
Blossom was captured with her mother Copper D's Golden Red in Battle
Mountain, Lander County, Nevada on January 5, 2009. Blossom is a
beautiful two year sorrel filly with a Star, Strip and Snip on her
expressive face. Blossom has proven to be a very intelligent horse
with a wonderful comformation to match. As with most Mustangs, Blossom
has wonderful hooves and was a very good girl on her first barefoot
Blossom is in the
saddle as is her mother Golden Red. Blossom is very loving and listens
to her partner closely. She is very aware of her surroundings, but
like her Curly horse cousins she does not spooky easily.
Blossom is a straight
Curly. Yes, a straight curly has the Curly gene but does not show
the curls. She will probably pass the Curly gene to her foals when
Nevada's Blossom
has a great bloodline coming from Benny Damele's Copper D stallion.
She has proven to be like the wonderful Curly Mustangs Benny Damele
knew in those wonderful mountains off I-80 in Central Nevada.
My Curly Mustang, American Honey, is a five year old mare who was gathered in 2009 in the Winnemucca area of Nevada by the Bureau of Land Management
On Saturday, April 16th, 2011, friends and family joined us in the Stockyards of Ft. Worth, Texas where we shared a room with others who were anticipating the adoption of their chosen Mustangs. American Honey was number 20. I had already named her before we went. She looks like the color of pure, southern honey and has a sweet and inviting personality like honey, too, so she would be known as Golden Curls American Honey. American Honey is our fourth adopted BLM Curly Mustang