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Photo by Lisa Hubbard
Leave a Review
This recipe is seriously flawed--since it has no oil or butter in the batter, these pankcakes stick to the pan, no matter what kind of pan you use, and no matter how much butter you put in the pan. If you don't have a griddle, don't even bother.flag if inappropriate
I made the batter in a blender and added a banana to it. I also added semi-sweet chocolate chips. For the syrup I used rainier cherries instead of blackberries. It was absolutely fantastic and I will definitely make it again. In the end, there was a hint of banana flavor and the cherries had a very strong maple flavor (and not much cherry flavor), so that the combination of everything went very well. Awesome recipe!flag if inappropriate
This was ok. The pancakes are a bit dense. The syrup was nice and, keeping in mind how healthy these are supposed to be as compared to the regular white pancakes, they are more then edible :)flag if inappropriate
i absolutely love this recipe! although i do not have a griddle so there were some challenges getting the same crispy outsides but overall there were only 2 not so crispy pancakes before i figured it out. i also left out 2 tbsp buttermilk and used about 2 tbsp orange juice instead for a little hint of orangey flavor and it was fantastic! it brought out even more flavor in the blueberry syrup. definitely a keeper.flag if inappropriate
I never rate recipes... but this was delicious. The best whole wheat pancakes I've had. I didn't have a mix, so I substituted white whole wheat flour, baking soda, salt, and 1 egg. The result was fantastic - fluffy, flavorful. Yum!flag if inappropriate
To Toronto & Mississauga cooks. Try p-cake mix at the Bulk Barn. They have five grain and buckwheat. Both healthy choices. Our cottage has the added benefit of being surrounded by blueberries.flag if inappropriate
What the heck is the point of having a recipe if you're using a mix? This is absurd!flag if inappropriate
I must confess that I didn't make these... my good friend made them over the weekend at her cottage. They were absolutely delicious! Over the span of the long weekend she outdid herself by cooking an outstanding array of recipes. This one was my favourite (well... they are my healthy favourite. The bbq ribs take first prize). I am going to get all of the ingredients and make it again thisflag if inappropriate
These pancakes were great in flavor. They were a bit dry but overall no complaints. They surely are a tasty healthy start to a day.flag if inappropriate
As often the case, a meagre pantry is the mother of invention. I altered the recipe as follows: 1 cup of Bob's Red Mill Buckwheat Pancake mix plus 1 cup whole wheat flour to which I added 1 teaspoon soda and 1/2 t. baking powder; 1 cup buttermilk plus 1/2 c. sour cream and milk to make 2 cups to which I added 2 large eggs and mixed well. No wheat germ on hand; only 1 teaspoon of cinnamon (I find American recipes often overload this spice...). They were both light and delicious - and so much better than the buckwheat mix which my family hated. Exceptionally good in my opinion, really rated 4 forks - but then this result was only inspired by the original recipe. Next time I'll try the Blueberry syrup which other reviewers have raved about. We simply served real maple syrup which we love. A perfect breakfast for a -20 day!flag if inappropriate


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Congressional Caucuses & Committees
As your Member of Congress, I am dedicated to serving on Congressional Caucuses and Committees to work on specific issues of interest to my constituents and to benefit the 32nd Congressional District of Texas. I have listed some of my congressional involvement below.
Congressional Caucuses and Committees
Congressional Down Syndrome Caucus, Co-Chair
As the parent of a young man with Down syndrome, I am proud to lead the Congressional Down Syndrome Caucus. The Caucus was established to educate Members of Congress and their staff about Down syndrome and to promote research and public policies that would enhance the quality of life for individuals with Down syndrome.
Yellow Pages Caucus, Co-Chair
The Yellow Pages Caucus was formed by a group of Members of Congress dedicated to empowering the private sector. The Caucus believes that if an activity is available from a private company found in the Yellow Pages, it should either not be a responsibility of the federal government, or it should be performed by a private firm under contract with the federal government.
Republican Study Committee
The Republican Study Committee is a group House Republicans organized for the purpose of advancing a conservative agenda in the House of Representatives. The Republican Study Committee is dedicated to a limited and Constitutional role for the federal government, a strong national defense, the protection of individual and property rights, and the preservation of traditional family values. The Republican Study Committee is an independent research arm for Republicans.
Below is a full list of my Congressional Caucus membership:
- Air Medical Caucus
- Coalition for Autism Research and Education (C.A.R.E.)
- Congressional Army Caucus
- Congressional Boating Caucus
- Congressional Brain Injury Task Force
- Congressional Caucus on India and Indian-Americans
- Congressional Caucus on Parkinson's Disease
- Congressional Cement Caucus
- Congressional Childhood Cancer Caucus
- Congressional Coalition on Adoption
- Congressional Diabetes Caucus
- Congressional Fire Services Caucus
- Congressional Friends of Switzerland Caucus
- Congressional Heart and Stroke Coalition
- Congressional Immigration Reform Caucus
- Congressional Internet Caucus
- Congressional International Anti-Piracy Caucus
- Congressional Military Mental Health Caucus
- Congressional Morocco Caucus
- Congressional Multiple Sclerosis Caucus
- Congressional Navy and Marine Corps Caucus
- Congressional Neurosciences Caucus
- Congressional Reclaim American Jobs Caucus
- Congressional Savings & Ownership Caucus
- Congressional Scouting Caucus
- Congressional Songwriters Caucus
- Congressional Sportsmens' Caucus
- Congressional Taiwan Caucus
- Congressional United Kingdom Caucus
- Financial and Economic Literacy Caucus
- Deadliest Cancers Caucus
- House General Aviation Caucus
- House Republican Israel Caucus
- Military Veterans Caucus
- National Guard and Reserve Components Caucus
- Special Operations Forces (SOF) Caucus


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Wishing you all a Blessed and Happy Thanksgiving from MikePosnerHits.com! xoxo Christina
Happy Thanksgiving
Mike Posner with Family on Thanksgiving Day
Mike Posner spent Thanksgiving Day holiday with his family in Southfield, MI (suburb of Detroit) on November 28, 2013. Check out the family photo Mike shared on Instagram! His parents, Roberta & Jon, are standing right next to him, but I'm not familiar with everyone else in the photo. Unfortunately, Mike's big sister Emily isn't […]
Happy Thanksgiving!
Wishing you all a Blessed and Happy Thanksgiving from MikePosnerHits.com! I'm thankful for Mike Posner and everyone that loves the site! Thank you for visiting! xoxo Christina
Happy Thanksgiving!
Wishing you all a Happy Thanksgiving! I'm thankful for everyone that visits this fansite, whether this is your first visit or you visit regularly. I hope that everyone is enjoying the Mike Posner news & updates here at MikePosnerHits.com. Thank you for visiting! xoxo Christina
Let's give thanks for Mike Posner for his hard work he put into his new mixtape 'The Layover' which he shared with us all a few days ago. Be thankful for GOOD MUSIC! Dear Mike Posner, I know I'm not the only one that LOVES your new music. WE ALL LOVE IT!!! You're freakin amazing and […]


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Countdown to the Fresh! Expo
This Is For You!
We strive to be Charlotte's single event source to meet your neighbors, make new contacts and learn the latest in Non-GMO, Organic, Green and Sustainable living all in a fun, upbeat, positive, healthful and co-creative celebration of life!
How To Get There
Sheraton Charlotte
(formerly Blake Hotel)
555 S. McDowell Street
Charlotte, NC 28204
Contact us


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LPSK - Recruitment Calon Anggota
Posted by lokercenter Update Friday, March 22, 2013
In performing their duties consist LPSK, Chairman and Members of the elements. LPSK leadership element consists of the Chairman and Vice Chairman are concurrently members elected from and by the members of the LPSK. Implementation of LPSK activities carried out by some members that are responsible for the areas of Field Protection, Field Assistance, Compensation, and Restitution, Cooperation, Sector Institutional Development and Dissemination of Legal Affairs and Public Relations.
Currently LPSK giving a chance and find the best candidates, responsible, energetic and willing to develop a career and willing to take the challenge for the position :
Calon Anggota LPSK
Requirements :
- Indonesian citizen;
- Healthy mind and body;
- Never been sentenced for committing the crime of criminal threat minimum of 5 (five) years;
- Minimum age of 40 (forty) years and a maximum of 65 (sixty-five) years old at the time of the election process;
- Least educated S1 (undergraduate);
- Experienced in the field of law and human rights at least 10 (ten) years;
- Having integrity and a personality that is not dishonorable, and
- Have the number of taxpayers subject.
If you are interested and meet the above requirements, registration of candidates began on 25 Maret 2013 s.d. 8 April 2013, on weekdays at 9.00 s.d. pukul 17.00 WIB, in :
Gedung Perintis Kemerdekaan (Gd. Pola) Lt. 1,
Jl. Proklamasi No. 56
Jakarta Pusat 10320
Telp. 021-3190 7021 ex. 120,
Fax. 021 31927881
More info : Lowongan Kerja LPSK
For those of you who are looking for job LPSK - Recruitment Calon Anggota and if it is expired, we are sorry. To get Lowongan Kerja Terbaru, Please you go to the following link : LOWONGAN KERJA TERBARU 2015. Hopefully Helpful !!
LOWONGAN KERJA TERBARU Agustus 2015 >> LOKER All Majors ~ LOKER experience ~ LOKER Government ~ LOKER Jakarta ~ LOKER LPSK ~ LOKER S1 ~ LOKER S2


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A modern dictionary of Catholic terms, both common and obscure. Find accurate definitions of words and phrases.
Primarily refers to the ministry of Christ, who during his public life on earth healed the sick, cured the dear-mutes, paralytics, and blind, and delivered those possessed by the devil. Also refers to the Church's care, since early Christian times, for the sick and those in physical or emotional need. But always in imitation of Christ, the Church's health or healing ministry was understood as not stopping with people's bodily needs. It is concerned with the whole person, body and soul, and seeks to alleviate every human pain or disability, whether physical, psychological, or spiritual. Among the sacraments, penance and anointing are specially directed to healing, both primarily to heal sickness of the soul and anointing also (if it is God's will) to heal the body.
All items in this dictionary are from Fr. John Hardon's Modern Catholic Dictionary, © Eternal Life. Used with permission.


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Ashok K. Tripuraneni, MD
St. Marys Oncology Center, LLC
Mercy Cancer Care Center
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Bringing Quality
Care and Service
St. Marys Oncology Center is a practice with a focus on the full spectrum of oncology and hematology problems. Our team approach allows us to provide unique, cutting edge care, using the latest research, technology and treatment therapies.
For St. Marys Oncology Center, compassionate care means giving our patients the ability to receive much of your treatment in the comfortable, supportive atmosphere of our office. Receiving chemotherapy at our offices, where doctors and staff members know you and your family members by name, makes the treatment experience more comfortable and more convenient than going to a hospital for the same treatment.
Copyright © 2014 St. Marys Oncology Center, LLC. All Rights Reserved.


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Clark vs. Anna Maria
February 28, 2013
|Rob Holden
|(4, 4)
|Jacob Maselek
|(6, 0)
|Jonah Bass
|(0, 3)
|Peter Christiansen
|(1, 2)
|Luke Dunn
|(2, 1)
|Jon Spencer
|(0, 2)
|Jeffrey Wasson
|(2, 0)
|Thomas Lynch
|(2, 0)
|Keegan Callahan
|(1, 0)
|Ryan Moore
|(1, 0)
|Alex Turgeon
|(0, 1)
|Kevin Ranta
|9 (0.692)
|Daniel Marcus
|1 (0.250)
|Current Record
|go to Clark page
|Lucas Stralka
|(2, 1)
|Jason Baker
|(2, 0)
|Rod Henriques
|(2, 0)
|Scott Henry
|(0, 1)
|Justin Edson
|(1, 0)
|Joshua Giarratano
|13 (0.406)
|Current Record
|Anna Maria
|go to Anna Maria page
|The Game Story:
|The 23rd season of lacrosse at Clark University kicks off with the Cougars playing host to Anna Maria College on Thursday, February 28. The contest marks the first time in program history in which they will play an official contest prior to March 1.
2012 Redux
For the second straight season, the Cougars were on the cusp of making their first-ever Pilgrim League playoff appearance. A season-ending double-overtime loss at MIT dashed those hopes, but Clark completed its third straight 6-8 season – the second-winningest three-year stretch in school history.
Filling The Shoes
In 2013, new stars will no doubt emerge for the Cougars but the Class of 2012 took with it a lot of points, goals and assists. Chris Johnson and Phil Winslow combined for 267 career points and over 150 career goals in their four years in Scarlet and White. Also departed are netminder Andrew DeVito and a star faceoff man Matt Fields and several other key contributors.
Addition By Subtraction
Chris Johnson hasn't gone far, moving from All-League performer to assistant coach for the 2013 season. He ended his career with his name splattered all over the school record book, ranking fourth in goals (97), sixth in assists (48) and fourth in total points (145).
History with Anna Maria
The Cougars and AMCATS have only met twice before with Clark having won both contests by a combined score of 17-7.
Season Openers
The Scarlet and White have struggled in season openers in its history. The Cougars are just 5-17 in their first games of their seasons, with their last season opening victory coming in 2008 when they topped Misericordia, 13-2 in Myrtle Beach, S.C.
Canadian Import
The return of Jeffrey Wasson (Buckhorn, Ontario) is a huge boost for the Clark offense. A first-team all-league selection as a sophomore a season ago when he scored a league-leading 40 goals and amassed 45 total points, Wasson is one of the most feared scorers in New England.
Cougar Pride
Former Clark captain Jeff Cohen took over the program in 2010 and has quickly transformed the Cougars into a team to be reckoned with. He has been named Pilgrim League Coach of the Year twice (2010, 2011) in his first three seasons and is already second on the school's all-time coaching wins list (18).
One To Watch
Senior Nick Figliola (Weston, Conn.) is the Cougars' second leading returning scorer behind Wasson, after having scored 15 points in 2012 in just ten games. Seven of his 13 goals came in two games, including a career-high four markers in a 15-3 win over Maine Maritime.
On The Rise
Junior Jonah Bass (Amherst, Mass.) was starting to emerge a season ago before suffering a season-ending injury in the season's ninth contest. He was coming off of his third multi-goal game and had racked up seven goals and eight assists before the injury.
Inside The Numbers
In three seasons under Cohen the Cougars are 13-8 on the turf at the Granger Sports Complex. Last season, Clark was an impressive 5-2 at the friendly confines of the Granger.
Man In The Middle
Junior goalkeeper Kevin Ranta (Beverly, Mass.) has patiently waited his turn, getting some time here and there as Andrew DeVito's backup. Now, he is the man between the pipes and enters 2013 with a 3-2 all-time record.
Did You Know?
Despite ranking dead-last in man-up opportunities, the Cougars ranked second in the Pilgrim League in converting those chances into goals (29.5).


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Adecco Staffing is hiring call center representatives for local, professional call centers in Melbourne, Florida.
We hire for several companies locally. For eBay Enterprise, we are starting to recruit for the 2015 season.
Please review the presentation below. Please follow the next steps as listed. If you have any questions, please call 321.345.7JOB (7562).
To complete an application online, click on the link below to be redirected to the Adecco application site:
Connect with us on social media! Check out our Facebook fan page for the latest updates and openings. Check out our blog for more information!
Adecco Staffing in Melbourne, Florida sources, screens, checks and recruits candidates of all levels.


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Make See by Chloé's cotton-canvas shopper your favorite weekend accessory. With extended flaps to cover the open top, this playful tiger-print piece is perfect for carrying everything from your groceries to your gym kit.
Navy cotton-canvasTwo top handlesRed, cream and navy tiger print Extended flaps at open top
Product code: 310437 - Need help? Contact us


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Back and Neck Pain Exchange
What are the best treatments for back and neck pain? Who are the best doctors? ... more
See All
My Communities
My Discussions
My Email Digests
I am a 30 year mom of 2 young boys (8&5), and I had spinal fusion surgery in April on my L5, after having a failed discectomy in December. I have been in constant pain for over 2 years now, and it has increased tremendously since the fusion. I knew the fusion would solve one issue, but create several more, but I had no idea it would be to this degree. Most days I have trouble walking, I can no longer drive for more than 10 min. stretches, and I am now experiencing pain and numbness in both of my arms and hands, which is further incapacitating me. Has anyone else experienced similar issues? I have been advised to apply for disability, and I am going to seek the advice of an attorney next week, but I am going to school at the present (online), and I am still hoping to one day feel well enough to return to my career in Interior Design, but I'm afraid that may never happen. I'm also concerned bc my disks are degenerating at such a rapid rate, I am looking at more surgeries in the very near future, which I personally think will be a waste of time. I have scar tissue wrapping my sciatic nerve, and a host of other issues, and my pain management Dr. was honest with me, and told me I was most likely going to never improve. I'm hoping in the next few years more advancements will be made, bc I can't imagine living like this for the rest of my life. I feel like my kids are being cheated out of so many experiences, bc we used to lead such an active life, but that has all come to a halt. I am also unable to do household chores, putting a further strain on my husband, who I am so lucky to have, bc he complains about nothing and supports me unconditionally. I have been told I have the back of a 75 year old, so where does that put me in 20 years, lol?? I may seek a second opinion on my condition, bc my neurologist has just pushed me to pain management bc he repaired the herniation, but has let pain management deal with the after effects. If anyone has a similar story or any advice I would really appreciate some feedback.View Thread
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From 0 ratings
Cones, Attractive to wildlife
Skill level
The Korean fir is a slow-growing conifer, especially the variety 'Silberlocke.' It is often planted as a dwarf, however, it will eventually reach quite a height. The cylindrical, tapering blue or purple upright cones are a well-known feature, together (in this variety) with an overall silvery-white appearance from the upturned leaves. Best grown as a specimen tree, or in a bed surrounded while small with ornamental grasses and ground-hugging callunas, especially those with coloured foliage. The Royal Horticultural Society has given it its prestigious Award of Garden Merit (AGM).
Family: Pinaceae
Genus: Abies
Species: koreana
Cultivar: Silberlocke
Foliage colour: Blue-green, Silver
Feature: Cones, Attractive to wildlife
Sun exposure: Full sun, Partial shade
Soil: Well-drained/light, Chalky/alkaline, Boggy
Hardiness: Hardy
Skill level: Beginner
Height: 600cm
Spread: 1000cm
Time to plant seeds: February to April
Time to take cuttings: May to July
Be the first reader to review the Abies koreana 'Silberlocke' Korean fir!


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Tag: Platt College San Diego
International Day at Balboa Park Hosted by Platt College
If you're free on Thursday, April 16th between 10 AM to 1 PM we invite you to join Platt College San Diego at Balboa Park. We will be setup in the International Village where we are hosting our second International … Continue reading
Platt College Alumni Participate in Upcoming Adobe Creative Jam
If you're looking for something fun and inspiring to do this Thursday, March 26th, then we highly recommend attending an upcoming event hosted by Adobe called the Creative Jam. The premise is that Adobe seeks out the best talent from … Continue reading
Through The Canvas, An Artistic Tribute To The Works of Lewis Carroll
Platt College Alumni Participate in Alice in Wonderland Themed Art Show "And what is the use of a book," thought Alice, "without pictures or conversation?" ― Lewis Carroll, Alice's Adventures in Wonderland If you're a fan of Alice in Wonderland … Continue reading
International Day at Balboa Park Hosted by Platt College
Platt College Hosts First Annual International Day If you're free on Thursday, March 26 between 10 AM to 1 PM we invite you to join Platt College San Diego at Balboa Park. We will be setup in the International Village … Continue reading
Platt College Students Visit Groovy Like A Movie
A big thank you to Tom Antl, producer and director of Groovy Like a Movie, for greeting our class at the studio and showing us the behind-the-scenes for big and smaller projects: a studio for large crowds, another for smaller … Continue reading
Platt Student Dennis Santarinala Wins Silver at the San Diego ADDY Awards
Congratulations to Platt College student Dennis Santarinala! Last month several of our students had the opportunity to have their work submitted to the 2015 Addy Awards here in San Diego. One of those students was Dennis Santarinala who submitted some … Continue reading
Free St. Patrick's Day Design Resources
Looking for some design resources to add some Irish flair to your St. Patrick's Day design projects? Well you're in luck! We've gathered together this collection of fonts, Photoshop brushes and more to help with your festive event flyers, posters … Continue reading
Designer's Workshop Hosted by Career Services
If you are a current Platt College San Diego student or alumni then this is an event you won't want to miss out on! Join our Career Services team along with Platt College alumni Joan Olonan and Desirae Ramirez for … Continue reading


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Our monthly specials to either Las Vegas or Cancún offer the lowest prices and the best value. In addition we offer trips to any of the all inclusive resorts below. If you would like to view additional packages offered by Funjet Vacations through Shelton Travel click the corresponding link below.
Other package trips may be made to the
following destinations
--Beaches Resorts--
Additional Trip Packages Offered Here!
Home Page | More About Us | Cruises | Airline Reservations
4800 Belleview Avenue
Kansas City, Missouri 64112
See a Map
Local Phone: 816-753-4888 Toll Free Phone: 800-999-7555
Fax: 816-756-5222
Send use-mail


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All I could do was stare helplessly as she walked down the aisle. She was about to be betrothed to a man she didn't love.
I yelled for ceremony to stop. Yelled because I knew she deserved better. Yelled because I wished in my heart that it was me that she was walking towards. But no one could hear me. She couldn't hear me. She kept walking towards a future I know she didn't want.
I ran to stop her. Ran to prevent her from making a mistake she would regret for the rest of her life. Ran to her because she still meant something to me and I wasn't just going to let her cry the rest of her years away. But I couldn't reach her. No matter how much I pushed forward, she was still out of my reach.
She turned back. Her sorrowful eyes pleading not for help, but for forgiveness. She has made her choice and there is nothing I can do about it. Once upon a time it would have made a difference what we did. Now, what's left is the fleeting memory of our pasts and promises that will never be fulfilled. Her eyes moist with tears she looks at me one last time and mouths the words.
I wake up to the sound of an incoming text message. My arms wrapped around the one I now love, cradling her gently as she sleeps. I check my phone. My eyes still groggy and my mind echoing the words spoken to me in the dream.
"Je rêve de toi"
I read my message. "I dreamt about you today…"
Sometimes I wished she'd just call in advance.


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When you have a tight living space and two curious kids that can't keep their hands off anything. You become creative with ways to store your knitting tools. An umbrella swift makes for a highly useful tool, but it is also an attractive target and unless you want to spend your days shooing away little fingers, this is great solution.
This bag makes for perfect storage and whether your plan on a knitting retreat, yarn adventure or just want to wind up some skeins in the park to freak out the general public, then this is the way to go.
The i-cord strap is designed to naturally close on top opening through the buttonholes when hung on your shoulder or perhaps on a hook in your storage closet.
The Swift Sak pattern is now available on Ravelry as a free PDF download or you can click the link on my sidebar.


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Mini Case #2: Personal Branding in a Social MediaJanuary 14, 2009
Personal Branding and Networking with Social Media:
One of the top issues that I see as I mentor a folks is in how they network. I started thinking about how my networking as changed, blending the in person with the online. Interesting note, from IDC study, more women than men use social media and networking for work and personal but from Time, 63% of Twitter users are male!! Interesting — another blog on that later!!
I considered some examples on Networking through social meida to learn from what others do.
Some Examples:
Top 10 for your Personal Brand and Social Media!
- Determine what personal brand is! Make sure your avatar, blog, words reflect that personal brand.
- Listen first. Use a set of listening tools to understand the area of domain of your personal brand. Follow the social media leaders in those domains whether that is Tim O'Reilly on technology or Obama on politics (he is no longer active! Disappointing!) For instance, the most popular technology blog is TechCrunch as of January 2009. If you are a technologist, this would be one to keep your eye on. If you are a dog lover, perhaps it is http://www.dogster.com/
- Determine your personel wheel of influence. Know who will personally be your tippers in influencing your brand. I recommended in my book on Marketing 2.0 to develop your Personal Wheel of Influence.
- Select your Tool Of Choice! Get started online based on your interest in the tool for you. You must be active, so to be active, you need to love the interactions! There are over 150M active users on Facebook in over 170 countries. Is your tool of choice MySpace, Twitter, Flickr, LinkedIn, Facebook or all of the above!
- Be interesting and relevant– open up on who you are! Always ask is what I am doing right now online consistent with what I want my personal brand to be. To show relevance you really must keep up on the conversation. In my last seminar, people asked how much time I spend on blogging, twittering, etc. What I do is to book time on the calendar to read and explore, and then twitter and blog throughout the day. Because I love it, I keep up even on the weekends!
- Be Bold. Ask people to follow your blog or your tweets. From a set of Social Media stats, the number of followers for a active twitterer is 86,000!!! Also drive your awareness by using the tools like Google reader, StumbleUpon, Digg, and Del.icio.us.
- Dialogue! Comment on other's blogs, tweets, The better your comments are, the better you domain and skills will be demonstrated, opening up networking opportunities.
- Think about others. My grandfather always told me "do unto others what you'd have them do to you" so thank those who help you, link to others on your site, tweets, etc. It will come back to you tenfold. For instance, Mike Moran has assisted me in several areas and I have repricoated as he left IBM. (Check him out .. an incredible guy http://www.mikemoran.com/biznology/blog/
- Use multi media. Videos of course can help your network get to know you in a different way than words can. YouTube has over 70M videos uploaded because people are inherently social creatures. Buy yourself a flip and get going!
- Start your own network! On LinkedIn for instance, I joined an author's group. I didn't start it but joined it! You can increase your networking via the tools you choose!
Let me know what works for you. Given the response, I'd like to study this one deeper!
Posted in Marketing 2.0, social marketing, social media | Tagged Marketing 2.0, social media, Social Personal Branding |
9 comments
Thanks for the kind words, Sandy. Glad everything is going so well for you.by Mike Moran January 15, 2009 at 12:53 am
An interesting read Sandy. I think you touch upon a key idea – identifying the currency of your online networks and using what you have of it constructively. I think what it comes down to is relevance and genuineness. Not all elements of our online profiles may be relevant to a network (much like offline life), and learning to adapt your profiles for particular audiences while maintaining a collective sense of self or 'personal brand' is increasingly important for people operating in networked societies. Being relevant to the networks you participate in and genuine in your interaction with others enables you to build productive relationships without compromising your personal brand.by jennedykennedy April 8, 2009 at 2:54 am
Most points, if not all, are definitely agreed on by me Sandy, I honestly have gotten alot of valuable information from this post of yours.
I recently have been looking for a resource on promoting a dog training site I stumbled upon on STUMBLEUPON(pun intented) and this will really help me out!
Regards,by Dev from Dog Training Loki May 6, 2011 at 3:46 pm
Dev from Dog Training Loki
This post is a really useful tutorial on social media networking. Lots to think about. Lots to get active around. Thank you.by David Ferrers January 5, 2012 at 5:08 pm


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I have followed the Samba Howto in linuxhomenetworking.com, i have now a working Samba PDC but my problem is after my winXP/2K client authenticated, i have only minimal access rights... i can't create share folder, can't restart/shutdown, can't configure tcp/ip. Even i gave them a full access rights using "net rpc rights grant" still it wont work. Ive already tweak the windows registry but still i have limited access rights. Please help =(
LinuxVillage - The truely community run Linux/Floss forum !
No IT BS !!


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I took my Degree in Information Technology (Virtual Reality & Multimedia) in 2013.
I actually work as a web developer for Reply, in both the Content Management and the eCommerce fields (being both a J2EE developer and a QA); I have previously worked in the image processing field (in a medical context), using Qt, ITK and VTK for C++.
I am also proficient in VR applications' development (especially concerning games, and the Unity engine in particular). Here you can find The Lost Galaxy, a PC game of mine.
Also, don't forget to check Galactica, an arcade game for Android! :-)
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Lexington, SC (WLTX) --- The Scott Earley eraat Lexington Highis over as he abruptly handed in his resignation Wednesday morning after three seasons as the school'shead football coachand athletics director.
Earley told his players that his mother-in-law lives in North Carolina, and his family would like to move closer to her. He also says he'd like to pursue other opportunities.
Earley's first sesaon at Lexington saw him guide the team to an 11-3 record. In year two of 2011, the Wildcats rolled through the regular season, but suffered their first loss of the year at home to Blythewood in the opening round of the playoffs. This past season, Lexington struggled to a 3-8 record.
Before coming to Lexington, Earley spent the 2009 season at Chapin, guiding the Eagles to a 7-4 record. That came one year after he led Myrtle Beach to the state championship with current Notre Dame quarterback Everett Golston at quarterback.
A district spokesperson says Early told them about his intentions now so administrators would have plenty of time to hire a replacement.
Brandon Smith, who currently serves as one of the school's assistant athletic directors, has agreed to step in and serve as interim athletic director.


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Thread: Sorta Funny, But Worriesome ...
Results 11 to 18 of 18
For now ... how about this? Is what I have been sending to family and friends.
Is really and truly what the little kitty from hell :D looks like. Except she has adorable looking little yellowy/gold colored eyes. She is all grey, with just a hint of tabby stripes on her little bony head as in this:
Needless to say she is now stepping all over my laptop while I am trying to type this to you. :eek:
~ ABCAmerican By Choice ~ 1980
Well, were going to wait and see what her personality was like first, but decided against "Wild Thing" Ha! ha! ... and went with our old habit of calling all our kitties "Troubles"
And believe me, this little darlin' really lives up to her name!
Oh Mercy! She is NOW, left the keyboard, and is attempting to pull out my power plug while playing with the cord!
Am I having fun yet or what? Will have to pick her up and deposit her on her daddy's lap, so that I can get back to Hawkgirl.
~ ABCAmerican By Choice ~ 1980
- Join Date
- May 2008
- Location
- In my own private Alamo on The Mountain in Georgia
- Posts
- 13,581
- Join Date
- May 2008
- Location
- In my own private Alamo on The Mountain in Georgia
- Posts
- 13,581
Have no fear Hawkgirl, this little bundle of joy is getting a lot of love and attention, even from Mr. ABC, who is really a dog person. I have always been the cat person. Is reason we usually have had both.
But this time ... he, really has taken a shine to this little one. In fact I go around singing the lyrics to an old song to him:
"Little girl, with your cute little ways. I am yours, for the rest of my days ... "
Hubby is something else this time around, the old softy!
~ ABCAmerican By Choice ~ 1980
Is still quite a fiesty little piece of goods, getting into all kinds of trouble and running 100 mph. around the house.
Had slipped my mind until today that I was going to post a pic of her til I saw this pic online of the poor little 5 week old (so said the report) kitten thrown from the moving car in NYC.
It looks so much like our little one, that it brought tears to my eyes and anger at the disgusting folks that did this. :mad:
Hawkgirl, I can just imagine what that story did to you.
All for now, should be getting things ready to go out of town for a week to have fun on a golfing trip with friends.
Last edited by ABC in Georgia; 07-07-2011 at 02:25 PM.American By Choice ~ 1980
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DENR's Ecosavers Program-A A +A
By Rox Peña
Thursday, August 7, 2014
A FEW years ago, I was involved in a paper-recycling project in an exclusive school in Manila. There was a contest among the students on who can bring the biggest volume of old newspapers to school. The class with the biggest volume wins a trophy and a field trip to the paper-recycling mill.
The proceeds in the wastepaper drive runs to thousands of pesos, but all of it goes to the school's charity work. Anyway, the students who mostly come from rich families aren't interested in the few pesos that they can get in exchange for the scraps. But the contest is so tight that one student brought in a truckload of old newspapers to win.
Well, our public school students are not rich like their counterparts in exclusive schools but they can replicate this system on a smaller scale with them as the beneficiaries. The scheme is called the National Ecosavers Program (NEP) of the Department of Environment and Natural Resources (DENR).
The NEP is a campaign launched in 2012 in a bid to reduce garbage being collected from schools and households through the establishment of an ecological solid waste recovery system in every school, which would allow students to exchange their recyclables and biodegradable waste for school supplies or even cash.
An incentive mechanism was created under the program where students are issued passbooks to record the credit points they earn from their recyclable and biodegradable materials. The recyclables are then pooled for final collection by accredited junk shops and recyclers.
Recently, the DENR has turned over to the Department of Education (DepEd) an initial 250,000 units of "Ecosavers Club Passbook" to be distributed to public elementary and high school students in Metro Manila who are taking part in the NEP. The program's initial phase is being implemented in 783 government primary and secondary schools in the National Capital Region involving some 1.9 million students.
Prior to the distribution of official Ecosavers passbooks, the DepEd reported that schools implementing the NEP used improvised passbooks for their students. The improvised passbooks indicate the weight of each type of waste brought by the student and the corresponding points. The DENR, which had allotted P50 million for the initial implementation of the NEP, is targeting the distribution of one million passbooks within the year, and the remaining 900,000 by 2015.
Those who have not been issued Ecosavers Passbook can already run a waste exchange program. I a town in Rizal province for instance, a similar program is already in place. The municipal government of Tanay, Rizal has a program, called "Basura Mo, Palit Gamit Eskwela" that offers school supplies in exchange for recyclable materials. Empty bottles, tin cans, old newspapers can be traded for pencils, ball pens or notebooks through a point system.
Published in the Sun.Star Pampanga newspaper on August 08, 2014.
Country News
Cagayan de Oro
Forum rules: Do not use obscenity. Some words have been banned. Stick to the topic. Do not veer away from the discussion. Be coherent and respectful. Do not shout or use CAPITAL LETTERS!


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Provide a Pet a Pad for a Playful Puppy [PHOTOS/VIDEOS]
This adorable puppy is super smart and super fun! He currently lives in kennel D19 at the animal shelter in Texarkana. He loves to play fetch! He has a happy-go-lucky attitude. He comes when called and he is always happy to see you. The things that he needs include a permanent home and a name!


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Who doesn't love a Murder Mystery Fundraiser?
Lake Meredith Aquatic and Wildlife Museum is preparing for its Third Annual Murder Mystery Fundraiser, set for Saturday, March 31, 2012 from 7-8:30 p.m., under the water tower at the museum in Fritch. Tickets for the event are a $6 donation per person and participants will get their name put into a drawing to win an original work by local artist Rita Sanderson.
Museum director Emily West says the event has been successful for the past two years.
The Borger ISD board will be conducting evaluations of professional staff during its upcoming regular meeting.
The meeting will be held at 7:30 p.m. Thursday, March 8, 2012, in the board room of the Borger ISD Administration Building, 200 East Ninth.
After doing evaluations of professional staff, the board will consider the superintendent's recommendations regarding the employment of teachers and other non-administrative staff. The board will also act on resignations and review the current list of substitutes.
The candidates for Hutchinson County Commissioner, Precinct Three, shared their platforms during the candidates forum held by the Hutchinson County Republican Women Tuesday evening.
Nathan Sargent was the first candidate to speak to the audience. He said he is a farmer that lives west of Stinnett and his wife is from the Pringle area.
On Tuesday afternoon, the Borger Economic Development Corporation Board of Directors approved to provide Provenance Consulting a grant worth $165,000 which will be used to help create 10 new jobs by December 31, 2014.
A 21-year-old student was killed Tuesday after his car was struck by a semi-truck.
According to Trooper Gabriel Medrano, at 10:47 a.m. Tuesday, Antonio Hernandez of Spearman, who was driving a 1992 Toyota Camry, was heading south on Highway 136, three minutes south of Stinnett.
He drove on the right shoulder, then overcorrected to the left, putting him in the oncoming traffic lane where he collided with Jackie Lynn Walker, driver of a 2006 Freight-liner hauling a semi-trailer, heading north.
With the drought in the Hutchinson County area seeing no end anytime soon, the City of Borger is doing its part to provide much-needed water for citizens and businesses.
During its regular meeting Tuesday, the Borger City Council approved action on a bid for two new water wells in the amount of $999,903. The bid was awarded to Hydro Resources Mid Continent, Inc.
Three separate fires broke out Tuesday along Highway 136 near Westlawn Cemetery.
Around 2:45 p.m., three fires created huge chaos. Immediately Mutual aid was called. Working the fires were Borger, Fritch, Hutchinson County, Big Creek, National Park Service, Skellytown, Stinnett, and Crutch Ranch Fire Departments. Also on the scene was Red Cross, Sheriffs Department, DPS, and the Fritch and Borger Police Departments.
Hutchinson County Fire Marshal Danny Richards said, "The winds were increasing and with the humidity levels so low, the fire became an extreme danger."
The Texas Department of Transportation is preparing to make repairs on the Rock Creek Bridge.
Paul Braun of TXDOT said work will begin Wednesday at the Rock Creek Bridge on SH 136 near Borger.
Repairs to the bridge piers should be completed by the end of the day next Monday, March 12, weather permitting.
One-lane traffic in each direction over the bridge will remain in place until repairs are complete. Braun said drivers need to exercise caution when traveling through the area.
"Motorists are asked to travel with care when driving through the work zone," he said.
The Fritch Area Chamber of Commerce is prepping for its annual banquet.
The banquet will be held from 6-8 p.m. Saturday, March 24, at the Sanford-Fritch Junior High School cafeteria on Eagle Boulevard.
Tickets for the event are $11 for adults and $6 for kids and under. Tio Panchos of Fritch will be catering the banquet and the menu will include chicken and beef fajitas and all the trimmings, along with a drink and dessert.
DPS officials responded to another truck wreck Sunday afternoon.
On March 4, 2012, truck driver Kenneth Baker, 24, was traveling westbound in a 2000 white International truck that turned over on Sunday afternoon on Business Road 152 around 12 p.m., according to Department of Public Safety reports.
Baker was traveling at an unsafe speed when approaching a yield intersection and the truck went into a skid.
According to DPS reports, the driver applied his brakes, causing the truck and trailer that was hauling two steel pods full of cement to turn on its side facing northwest.


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ADM stays in Illinois despite lack of tax breaks
FILE – This July 2, 2009, file photo shows the Archer Daniels Midland Company logo on a tanker truck at the ADM plant in Decatur, Ill. The agribusiness giant on Wednesday, Dec. 18, 2013 said it is moving its global headquarters to Chicago, but said it could still set up a new technology center in another state after failing to win millions in tax breaks. (AP Photo/Seth Perlman, File)
CHICAGO (AP) — Archer Daniels Midland Co. decided Wednesday to set up its new international headquarters in Chicago even after it failed in its bid for millions of dollars in state tax breaks. The move was the latest twist in the debate about how far Illinois and other states should go to lure and keep companies.
Critics of tax breaks say the agribusiness giant's announcement provides a lesson: Illinois didn't play ball, even as cities such as St. Louis and Atlanta talked to ADM, and won anyway.
"The state stood its ground," said Illinois House Majority Leader Barbara Flynn Currie, who in October called ADM's initial request for up to $30 million in tax breaks blackmail. "And ADM made a good decision based on what's best for the company and its bottom line."
Illinois has been engaged in an incentives tug-of-war for years with companies ranging Login to read more
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Hi all:
Anyone receive and follow the Forbes eNewsletter? Lead story in the Sep 13th issue was about StartupNation. I`m not including a link because I don`t believe it will go to the correct page since my link is specific to my subscription. It`s easy to sign up and check out the latest eNewsletter(s).
StartupNation Radio: Raising Money On The Web
This week`s show features Prosper.com`s Chris Larsen, who came up with a new way for entrepreneurs to raise capital.
Congrats to SuN crew - nice exposure.
Edit: I did include the link that was in my eNewsletter and maybe it will work - it does for me but not sure it will for everyone. If it does - great. If not, go to www.forbes.com.
---Richard Arnold · Key Concept Writers · Business Communication: The "Key" To Success· Law of Attraction Blog · Life Ain`t Brain Surgery Blog
---Richard Arnold · Key Concept Writers · Business Communication: The "Key" To Success· Law of Attraction Blog · Life Ain`t Brain Surgery Blog
this is a great hit for us... and a great relationship that`s emerging with forbes.com.
let us know if you have additional ideas for how/where we can spread the distribution of the radio show archives online...
thanks, r@!!!
---Rich Sloan , Co-Founder, Chief Startupologist, StartupNation
Hi Rich
As a UK podcaster - I have to say your show is unlike anything else in the UK. You might want to talk to a guy called Alex at Smallbizpod.co.uk I`m not sure of the reach, but between you, him, Rich Dad Poor Dad & Manager Tools my ipod is filling up fast!
Their website isn`t great but the podcasts and target audience (entrepreneurs) is right on the money
---Making International & Domestic sales easy on a No gain, no fee basis. Benenift from the management of Snowflake Media who have generated sales of over $300 million in the past 6 years. www.snowflakemedia.co.uk www.yournightoff.com


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We know what our favorite Michelle Obama looks are, but it turns out the FLOTUS has her own fave: a ruffled Azzedine Alaia dress she owns in four different colors and has worn no less than five different times.
PHOTOS: Michelle Obama Wears Custom Doo.Ri At South Korean State Dinner
On Sunday, Obama chose to re-wear a terracotta colored Alaia dress for the first family's visit to D.C.'s Martin Luther King Jr. Memorial, which she paired with a matching cardigan and brooch. If it looks familiar, it's because she wore the exact same dress to the 2010 UN Summit. Our memory and a little more research reveals that she's worn a variation of this dress a few more times in the last couple years, all of which we've catalogued below.
RELATED: Michelle Obama Goes DIY On Leopard Derek Lam Dress
Take a look — do you like this dress? Which version is your favorite?
Image title
this is some kind of spaceship or something.


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Fact Sheet
March 2011
Announcing the Third Five-Year Review Report, Doepke-Holliday Superfund Site, Johnson County, Kansas
The U.S. Environmental Protection Agency (EPA) conducts regular five-year reviews on Superfund sites where cleanups have been completed. These reviews are required by the Superfund law [42 U.S.C. § 9621(c)]. EPA Region 7 has completed the third five-year review of the Doepke-Holliday Superfund Site in Johnson County, Kansas.
The Doepke-Holliday Superfund Site includes a former industrial and commercial waste landfill located on an 80-acre parcel of land on the southern bluffs of the Kansas River, near the area where Interstate 435 (I-435) crosses the river.
Between 1963 and 1970 the site operated as a private industrial and commercial landfill and accepted unknown quantities of wastes such as paint sludges, solvents, pesticides, metal sludges, and fiberglass resins. Liquids seeping from the site flowed through a drain under Holliday Drive into the Kansas River. In the early 1960s, many wastes were burned and buried. Liquids were later stored in ponds on the site. In 1966, with county approval, 374 drums of various pesticides and solvents were placed with fire debris in a trench. In 1970, at the direction of the Kansas Department of Health and Environment (KDHE) and the Johnson County Health Department, the landfill was closed and all commercial waste disposal activity halted.
In 1977 the site was used for disposal of waste rock materials from the construction of I-435. The former waste disposal activities left the groundwater, soil, and subsurface soils contaminated with volatile organic compounds (VOCs), polychlorinated biphenyls (PCBs), polycyclic aromatic hydrocarbons (PAHs), pesticides, benzene, and lead.
The selected remedy for the site was completed in 1996. It included construction of an impermeable multi-layer cap over the waste disposal area. The cap was designed to prevent contact with any of the contaminated materials in the old disposal area and reduce infiltration of surface water through that area, thereby, minimizing infiltration and reducing the amount of contaminated groundwater that might be leaving the site. Cap maintenance and groundwater monitoring will continue at the site indefinitely.
The first five-year review was conducted in 2000 and the second five-year review was conducted in 2005. Both concluded the remedy at the site continued to be protective of human health and the environment.
As part of this five-year review, EPA, KDHE, and the Johnson County Environmental Department (JCED) conducted a site inspection on January 21, 2010. Relevant documents were reviewed, including reports that documented institutional controls, groundwater and surface/seep water monitoring, and post-remedial action inspections conducted from 1995 to the present.
This third five-year review concluded that the remedy at the Doepke-Holliday Site is protective of human health and the environment. The impermeable multi-layer cap is in good condition, and is functioning as designed. No issues were identified. Access controls are in place and Deed Restrictions, consistent with the requirements of the Consent Decree, have been imposed on the property. EPA, KDHE, and JCED will continue to monitor the site through regular site inspections, providing oversight of the operation and maintenance activities, and evaluating the monitoring data submitted in the annual long-term monitoring reports.
The final report, dated November 2010, is available at the site information repositories and on the EPA Region 7 website at:
The complete Five-Year Review Report and other detailed site information are part of the site Administrative Record and are available at the following locations:
Johnson County Public Library
8700 West 63rd Street
Merriam, Kansas
EPA Region 7 Records Center
901 North Fifth Street
Kansas City, Kansas
If you have questions or need additional information on the Doepke-Holliday Superfund Site or the five-year review process, please contact:
Pamela Houston
Community Involvement Coordinator
EPA Region 7
901 North Fifth Street
Kansas City, KS 66101
Toll free: 1-800-223-0425
E-mail: firstname.lastname@example.com


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Tuesday, February 12, 2013
© Copyright 2015 Albany Herald
FITZGERALD -- Ortiz Harper, 79, of Ocilla, died Monday, February 11, 2013 at Appling Health Care System in Baxley, Georgia.
Funeral services will be held at 11 AM Wednesday February 13, 2013 at Spring Hill Primitive Baptist Church. Internmenr will follow in the church cemetery. The family will receive friends Tuesday evening from 7 to 9 PM at the funeral home in Ocilla.
Paulk Funeral Home
Fitzgerald 229/423-2033


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For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent
Post time to comments.
Enlarge image
What cues would you use with this athlete?
"Fighting With the Knees" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Rubicon - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]
Weight on heels, Drive those elbows up!
Drive thru the heels, elbows up and give the bar a shelf to rest on!
First replace the bar w 8 oz of glory. Then work the front squat. Bar in front rack position elbows parallel to the floor feet shoulder width apart and weight in the heels. Maintain midline stability
"go buy some nano's"?
#3 said it all
Pushing the elbows out in front should help him to sit back better.
"great work, 5 more reps, your killin it"
Did a workout similar to this with wall ball shots instead of the cleans. Load of fun!
Any substitutes for rope climbs?
Nike Shoes..Puma Socks..Champion shorts. Constantly varied!
props to #5.
put the bar down and go squat "heavy"
"why aren't you concentrating on the tv on the wall?"
Elbows up, Create a shelf!!!!
Elbows up, keep lumbars curve, keep weight on heels and breath, keep neutral head and spine, drive through legs. If thuster bring elbows up a bit, if frontt squat, elbows as high as he can get them
Not that I necessarily disagree with any of the opinions posted here about this picture, but I have a question. When such a photo is posted, soliciting responses about form or technique, is there a location on the CrossFit site where an "official" response or analysis is presented, written by a CrossFit certified trainer?
"...you wanna crush!..." - Tony Blauer
what can I do instead of the rope climb....I dont have one..but I'd like to try Crossfit.
I do not have a rope. What can i do to substitute
Here is a better question, what cues wouldn't you give this athlete? I'm about efficiency, hence the whole CrossFit thing, so rather than start with what is wrong, let's find what is right and go from there: hold the barbell and keep your feet on the ground. That is all.
Time to visit K-Star's blog bro.
Have a garden hose? Climb that.
That old guy in the back is showing you up son...
I would tell him to work on his balance.
I would start by telling him that his head is in descent position, but to bring his shoulders back and lock them in, put the bar up in the rack position and rest it, elbows up and arms parallel, chest up and out, core tight, butt out, spread legs and get his knees back which will put his heels down and his balance a little better. drive through the heels and outer foot, and out with the knees. Finally he needs to go a little lower. Then end with something good... like your toes have a good angle to them... :)
Drive those elbows to the ceiling and get that bar ontop of those shoulders! Sit back into it and drive up with the heels!
I think analysing the athletes is great for improving form. Ourselves and others :) I for one use some of the really good cues that come up here!
@ #22 Geis, thanks for the laugh. Good times. :)
Release that bar onto your shoulders to get the elbows up, you can't do it while holding the bar. Drive those hips towards the heels. Smile.
Isn't it mandatory to yell "tight tight" whenever anyone squats?
Would depend on if he's doing a cleans/front squats or thrusters, but those are subtle differences. Assuming its a clean or front squat, push your elbows up and let the bar roll back onto your finger tips. I'd prob stand in front of him and go hands on to his elbows to ensure the bar gets into position, that he feels the proper upper arm position and his hand width is appropriate. Then remind him to make sure the elbows always stay above the knees when in the squat.
I don't have a 20lb med ball at my gym, how much weight should I power clean to sub for the ball cleans? Or is there an official sub?
Screen the athletes shoulder mobility and prescribe wrist work. Develop hamstring, psoas, gastroc and soleus flexibility with prolonged stretching. Improve rotary stability and mid-t-spine extension.
I do not have a 20lb MB, so i am probably going to substitute the MB portion of this WOD with 115lbs cleans.
Disclaimer: if you sub rope climbs, you're not doing it as Rx'd.
I like subbing rope climbs with towel pull-ups. Grab a towel, drape it over the pull-up bar, and grip. Do a given amount of pull-ups. Depends on your skill how many it'll take to get close to similar.
I'll use a 20lb dumbbell instead of a mb...easy peasy :-)
As for the rope climbing questions, check out the substitutions section under faq's.
15' rope climb with a prosthetic leg? Awesome! Our box doesn't have one at all. I'm going to need to figure something out.
28:00 as RX
As I don't have a rope I plan to do the following:
Using ring (can be towel or anything suitable) place so that from a floor seated position you can reach at full stretch.
Now push with your legs and pull yourself up with your arms, not exactly rope climb but not far off, you are using both legs and arms.
Lower yourself back under control and repeat. As it is a high reach then sub about 5 for 15' rope.
Thoughts and criticism welcome
Subbed and scaled:
50/40/30/20/10 - alternating single arm db clean, 22lb
15/12/9/6/3 - pull-ups
4:18/4:13/2:58/2:07/1:04 -- 14:41 total
50 med ball clean 15lb ball
15 close hand pu
40 med ball clean
12 close hand pu
30 med ball clean
9 close hand pu
20 med ball clean
6 close hand pu
10 med ball clean
3 close hand pu
Didn't have a rope or a 20lb med ball at hotel gym...
Hoooah Army Crossfit!!!
For time: 13:43
Medball as rx
Rope pull-ups 20-16-12-8-4
18:31 (medball rx, subbed towel pull-ups for rope climbs as such: 75/60/45/30/15)
Elbows up! Weight on the heels! Show me your hips!
18:35 - 12 foot rope
Lots of detailed answers on the front squat photo, but I'd find out if he can achieve a better rack position while standing before going into anything more complicated than that. If not, getting there will be of primary importance. If so, then we need to see how good he can be at keeping that good rack position on the way down into the squat.
Everything else is good, but not all at once.
I subbed with 5xt2b + 5xairsquats + 5xtowel pullups per ascent, as close to a rope climb as I can tell....
Subbed rope climb with pullups. 15,12,9,6,3.
12:50 Rx'd
M/33yrs/72"/12.85 stones
Nice evening at my 'undisclosed location' so I took it outside...
4 Rnds for time:
400M run
20 air squats
20 burpees
19:20 - as rx'd
1 rope climb = 5 rope pull-ups, 5-24" box step-ups
Balls! Which would be short for 'bar over balls'.
Or anything to that effect!
OK that's not entirely accurate, but I think the spirit of the cue is.
elbows up.
deeper squat
i think his knees are rolled in.. so knees out.
Hi all I wonder repetitions of each exercise
I wonder repetitions for each exercise
25# med ball
20' rope climb
I like the subs in the FAQ, but have also used a piece of rope (~3 feet) thrown over a bar for pullups; started using that after tearing a gym towel. Getting 1.5" diameter rope is not always easy but can be done.
20# ball
ring muscle ups (5,4,3,2,1)
20# ball
Towel pullups 50/40/30/20/10
12 Foot Rope, so did 6/5/4/3/2 Ascents (added one) each round.
As rx'd
beautiful day here, sun is out, workout outside!!
Hi, firstly thank u very much for all the info on the site! However I am new to this and need some help. I have looked at other sites wod's and they all seem to have for eg. Metcon and strength and something else all in 1 day. Is this the prescribed way to train? Is everyone training like that anyway and using this site for 1 of 3 routines for the day???
Oops, misread and did wall ball tosses with 20# to 10'
18' rope climb
Time: 24:15
24:15, hope I came close w/ self scaling since brandx wasn't updated, shooting for pack level: 35/30/25/20/15/10 DB cleans with 15 lb DB and 10/8/6/5/4/2 beginner rope climbs
B, #60, I believe this to be all that most people do unless they choose to incorporate CF Endurance or something, I'd also suggest checking the BrandX site (Start Here tab on main page, left side) for scaling...they are usually very good and regular w/ scaling so you don't do too much, too soon
20# med ball cleans- 50,40,30,20,10
No rope: subbed 1ascent for 2 burpee pull-ups- 10,8,6,4,2
Should have done 1 more burpee pull-up for each ascent, but was a great workout anyway.
That was terrible 22:59
How do I keep rope burn off of my anterior tib when doing the climbs I know I have the rope in right position in accordance to feet maybe I'm leaning back too far
I didn't have a place to hook a rope to climb fifteen feet, so i did pull ups on the rope with no kick.And i used a thirty pound medicine ball since i cheated on the rope climb.
30 pound medicine ball:40/30/20/10
rope pull ups:3/6/9/12
time:9:00 i forgot that there was supposed to be another round.
20:40 @
25# plate for cleans
15-12-9-6-3 pullups for rope climbs
19:40 rx (14#)
First WOD with rope climbs. Bad idea to only eat a GF scone beforehand.
25 Medicine Ball cleans, 50lb Slamball
15 Rope Pull-Ups
20 Medicine Ball cleans, 50lb Slamball
12 Rope Pull-Ups
15 Medicine Ball cleans, 50lb Slamball
9 Rope Pull-Ups
10 Medicine Ball cleans, 50lb Slamball
6 Rope Pull-Ups
5 Medicine Ball cleans, 50lb Slamball
3 Rope Pull-Ups
12:25 rxd
As Rx 16:03
Does any one know how to stop the rope chewing away your shin??
M/168#/6'/38 yrs
14:33 Rx'd
Med ball cleans as Rx'd
my sub for rope climb was
3 rope pull ups/3 barbell rollouts from knees equaled one rope ascent.
24:50 @ district gym.
Subbed 15 alternating towel pull ups for rope climb(1 ascend)
22 pound med ball
For time:
50 Medicine ball cleans, 22 pound ball
75 alternating towel pull ups
40 Medicine ball cleans, 22 pound ball
60 alternating towel pull ups
30 Medicine ball cleans, 22 pound ball
45 alternating towel pull ups
20 Medicine ball cleans, 22 pound ball
30 alternating towel pull ups
10 Medicine ball cleans, 22 pound ball
15 alternating towel pull ups
subbed rope climbs with bar pullups...think I made it even harder.
50 medball cleans and 40 pullups
40 and 30
30 and 20
20 and 10
10 and 5.
Subbed 12# med ball & 25, 20, 15, 10 & 5 towel pullups. 16:05
Soccer socks will keep the skin on your shins
17:03, subbed pullups 5 per rope climb.
20# med ball
13' rope
I'd like to try a proper hemp rope in an open area and see how it compares with my home made slippery rope that's hung on a 4' wide bar... I keep bumping into the posts or dangling for a while until I slowly spin so I can get space to kick my feet up for the next pull. I shouldn't complain.... I have a rope in my garage. But you know how it is.... You always want an upgrade.
sub: for time:
Row 1 k
25 pull-ups (strict)
Row 800 m
20 pu
row 600 m
15 pu
row 400 m
10 pu
row 200 m
5 pu
21:02 m/52
CrossFit Leblon - Rio de Janeiro - BRAZIL
time: 26min
25:38...20 lb dumbbell cleans, 5 pullups per rep of rope climb
got through 50s, 40s before hands tore
Our rope is only 11-12 ft long so I did a 7-6-5-4-3 rope climb scheme. I figured that is 25 (vs 15) climbs. The distance climbed from the floor was about 275 ft (vs 225 ft). If you assume that I would normally start with my hands 6.5 feet up the rope then I climbed 112.5 ft ((11-6.5)*25) as opposed to 127.5 feet ((15-6.6)*15). So I figure its close enough.
As RX'd
Rx'd in 13:48
Burnt my shins. Need thicker socks.
14:10 @ work
Thanks, the water hose worked good for a rope.
As rx'd 18:22.
Med ball cleans as rx'd towel pill ups 15, 12,9,6,3.
cues... hmm... GO FASTER, WERE RACING THE CLOCK CMON MAN!!!
No 20 lb ball, no rope at our gym so... We did Michael instead
800m run
50 back extensions
50 sit ups
me - m/40/6'/183 -- 20:03
nephew - 25/5'10"/170 -- 18:54
8:56 with 25 lb dumbbell and towel pull-ups @ 15 reps per set
Wow! Surprised me how long my legs took to recover after that! Just when you think your getting the hang of this!
26:05 (RX) (42 yr old M)
Did micheal instead but did
800 meter
100 situps
800 meter
100 situps
800 meter
100 situps
No rope at the Navy's gym. So.....
Pull Ups - 25/20/15/10/5
Like the idea of using the towel on the pull up bar, too.
19:29 Rx
18:30 Rx
Hero WOD DT as Rx'd-13:10
For time:
50 Medicine ball cleans, 20 pound ball
45 alternating ring pull ups, assisted with rubber band
40 Medicine ball cleans, 20 pound ball
36 alternating ring pull ups, assisted with rubber band
30 Medicine ball cleans, 20 pound ball
27 alternating ring pull ups, assisted with rubber band
20 Medicine ball cleans, 20 pound ball
18 alternating ring pull ups, assisted with rubber band
10 Medicine ball cleans, 20 pound ball
9 alternating ring pull ups, assisted with rubber band
17.22 min.
14.18 with jumping towel pull-ups
13' rope climbs
20 lb dumbbell cleans: 50-40-30-20-10
Rope pull-ups: 25-20-15-10-5
23:54 rx (14#)
with 25/20/15/10/5 pull up i got 25 minutes .. !!
i will be better ..
rx: 23:41
Time - 23.32.88
Notes: Sub'd 4x pull-ups for each rope assent.
M/ 38/ 134 lbs/ 5'-6"
As Rx: 19:45
This was a GREAT WOD. I was really popping up on the med ball cleans with the hips... I wasn't shrugging too much, and I was pulling under the ball well as well.
My grip was going a bit on the rope climbs but since they were spaced out it was o.k.
I was pacing at about 12,11,10.. on the med ball cleans to keep going with minimal breaks.
Can I make a suggestion... Instead of showing people performing improper form, post great form so Crossfitters can visualize proper form. By continuously showing improper form it doesn't give people the right models to see day in and day out on the website. Comments can be on how the persons form is perfect and what to look for. Now as a reader, one can visualize good form through the picture and read about steps to achieve that. Posting bad form may ultimately be harming people than doing good.
30 20# Medicine ball cleans
3 12' Rope climbs
20 20# Medicine ball cleans
2 12' Rope climbs
10 20# Medicine ball cleans
1 12' Rope climb
I would tell him to stop..........this site needs to show what good technique looks like instead of perpetual train wrecks.
14:27 as Rx'd
24:01 as rx'd
2012-12-14: 18:30 (:50-1:34). Sub 15rnds: 10BC's/1L climb.
19:14 as Rx'd
We hang a 2" hawser rope over the side of the stadium at the HS track, attached to the hand rails. Works great!
Subbed front squats for the MBC to avoid any explosive movements due to back injury Monday.
Otherwise, as rx'd.
13' rope climbs
no rope and no medball
subbed #65 barbell cleans
5x pullups per ascent.
10 lbs Medicine Ball
15-12-9-6-3 PU's
15-12-9-6-3 rope climb progression
18# med ball
Subbed 15-12-9-6-3
Pull ups and k2e
On rope burn:
Climb down the same way you climb up. Make sure to release the rope with your legs. Keeping tension on there is whats burning you.
On bad form post:
If you search the site and the journal, there are plenty of posts/videos/articles that show proper form. Showing improper form is a good way to show you what NOT to do. To get best use of this site, don't just focus on the main page.
Semper Fi.
40 cleans, 25 pull-ups (with green band-13)
30 cleans, 20 pull-ups (with green band-13)
20 cleans, 15 pull-ups (with green band-13)
10 cleans, 10 pull-ups (with green band-13)
Scaled WOD:
For time -
50 cleans, 45# Barbell
15 foot Rope climb, 5 ascents
20 cleans, 45# Barbell
15 foot Rope climb, 3 ascents
15 cleans, 45# Barbell
15 foot Rope climb, 2 ascents
10 cleans, 45# Barbell
15 foot Rope climb, 1 ascents
5 cleans, 45# Barbell
15 foot Rope climb, 1 ascents
13 foot rope
20# med ball
Holy lower back Batman !
For time:
40 Medicine ball cleans
1 Rope climb
30 Medicine ball cleans
1 Rope climb
20 Medicine ball cleans
1 Rope climb
10 Medicine ball cleans
1 Rope climb
Marianne 9:24 (14)
Amy 12:04 (14)
Bubs 12:42 (14 - 15# one arm dumbbell clean)
Sydni 5:54 (14 hpc)
Aly 6:19 (14 pc)
Coach Kim 6:40 (20)
Jay 7:00 (20)
Jesse 11:53 (20)* took ~2 mins to complete final rope climb
Sim 12:25 (14)
Mama V 11:10 (10)
Katie 10:21 (14)
Master P 8:12 (10/lay down)
Joyce 13:07 (10/lay down)
Mrs. Pip 10:54 (10/lay down)
Jacob 7:47 (20)
Murley 7:12 (14)
Meghan 9:50 (14)
Pudge 11:45 (10)
Mr. Wonsil 12:10 (20)
Heather 12:06 (10/lay down)
45:10 as Rxd
first time on the ropeclimb, took me 2 rounds to even get the hang of it, took too long of breaks after each climb, wasnt comfortable with it till bout 4-5 round...all good tho. I got my butt kicked and Im ready for the next one.
8kg med ball.
Subbed 15 foot rope climb for 5 assisted pullups.
Did squat cleans with a 25lb plate
Did 50-40-30-20-10 pul-ups instead of climbs.
Rxd 12:50
Keep practicing... between the range of motion in your wrists, your lack of hip extension and drop, inability to stay on your heels, id say your pretty new.. no big man just keep at it!!!
50 med ball clean 20lb ball
25 Pull Up
40 med ball clean
20 Pull Ups
30 med ball clean
15 Pull Ups
20 med ball clean
10 Pull Ups
10 med ball clean
5 Pull Ups
legs fried!
Elbows up, weight on heels, knees behind the toes. Can't do WOD because of injuries, DAMMIT.
20lb med ball
towel pullups (75,60,45,30,15 reps)
15' rope climbs
12# med ball cleans
Elbows up! Hip crease below knees to ensure proper depth.Press through heels.
40 75# Hang Cleans
8 PullUps
8 Dips
30 Hang Cleans
8 Pulls
8 Dips
20 Hang Cleans
8 Pulls
8 Dips
10 Hang Cleans
8 Pulls
8 Dips
14.39 asrx
M 32 170 asrx 26:55 army crossfit
M 27 230. 12:16. 30lb dumbbell, no throws
as rxd w/25# med ball
We added in 40, 30, 20, 10 burpees and 4, 3, 2 1 bear crawls, and dropped the top set of 50. This was a killer work out. Took 20:45, 20:21.
All med ball cleans as rx'd
5s - 4 and 1/2 ascents
4s - Fail then 4 modified rope climbs
3s - 2 and 1 modified rope climb
2s - 2 (but only up to ~13')
1 - good
50, 40, 30, 20, 10 cleans with Barbell
50 strict pullups
Twas' difficult!
28:25 modified no rope
No rope.
50 med ball 20lb
15 pullups
40 med ball 20lb
12 pullups
30 med ball 20lb
9 pullups
20 med ball 20lb
6 pullups
10 med ball 20lb
3 pullups
thruster 20# db's
5 strict pull ups per 1 ascent
Cues for this athlete include: the position of the knee relative to the ankle, the vertical position of the elbow, and the shape of the thoracic spine.
Rx = improve hip flexibility, shift hips back so that knee is directly over ankle, elbows up, chest up and scapulae retracted. Work on inverted rows or ring rows to correct thoracic kyphosis.
Didn't do. Rope unavailable at triangle due to construction. Did 12 days of Christmas WOD instead.
As rx'd
no rope so did 5 towel pullup per rope climb
Subbed 5 chest to bar pullups per rope climb.
Solid WOD. Was shooting for sub 10mins. Results = 17:25 RX'd :DD Medball cleans killed my legs, made the rope climbs harder, and surprisingly, felt it in my biceps too lol
My bad, wanted sub 20mins lol
subbed 10 jumping rope pu per ascent
as rx'd 14:44
used my teeth to hang on to the rope towards the end.
CFWUx2 (no Pus)


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