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TiPb Answers: Why over-the-air iOS updates matter
With rumors that Apple might be exploring over-the-air (OTA) updates for iPhone, iPad, and iPod touch in iOS 5, we're going to take the opportunity to go over how OTA updates work, what the advantages and disadvantages are (there's always a mix of both), and why they should matter to you.
For the answer, follow on after the break.
Currently if you want to update iOS, you need to plug your iPhone, iPod touch, or iPad into iTunes via the USB dock cable, hit the Update button, and watch as your iOS device is backed up, a roughly 500MB firmware file downloads to your Mac or Windows PC, the firmware completely replaces the contents of your iOS device, and then your data is restored from the previous backup and your content is synced back from your iTunes library. It's a great, tested and true process that results in backups for users, fresh installs for Apple (which are typically more reliable), and a device that is completely updated and restored to exactly its previous data state for the user.
The OTA advantage
If the current iTunes-based update process just works. So why OTA? What's wrong with the current process?
- It requires you to get to a PC with iTunes. And not just any PC, but the "one" PC that contains your iTunes library or you won't be able to re-sync your content (thanks Hollywood!). If that PC with iTunes isn't handy, you can't properly update.
- It requires full firmware replacements. That means even if Apple only needs to fix a single Safari exploit or location database bug, you need to download a roughly 500MB firmware and go through the same update process, detailed above, as if you were updating to a completely new OS, like going from iOS 3 to iOS 4.
OTA updates would mean you could update anytime, from anywhere, without having to tether to your iTunes PC. If you're at work -- or on vacation -- you don't need to wait until you're home.
It also means that Apple could, if they chose to, do smaller and more frequent patches when security issues arise or when critical bugs are found.
In fact, Apple's already doing them in 2 instances:
- Apple TV (2010). It runs iOS, but rather than plugging into iTunes, it handles iOS updates right on the device. However, it is always plugged into AC power, and it's always on Wi-Fi or Ethernet. (We'll address why that's important later.)
- Carrier Setting Files. Since iOS 4, Apple has been updating the files that determine, for example, tethering and mobile hotspot availability, group SMS functionality, and other carrier-specific settings.
Competitors like Google's Android and HP/Palm's webOS based phones have been doing OTA updates as well. But it's not without its problems.
The OTA disadvantage
Since other smartphones have been doing OTA, we can see some of the problems that have arisen:
- 3G/cellular data. Once you start allowing OTA updates, users might really expect them to be available everywhere, including when they're away from Wi-Fi and on 3G connections. If Doing them over 3G can mean longer download times, the possibility of hitting up against data caps (if you're on a 250MB plan, you couldn't even download the firmware once), and carriers refusing to allow large downloads (like they do now with the 20MB iTunes/App Store limits.) Apple's install base scares the network out of them. Likewise, If 3G updates are allowed, and if someone accidentally does a large update while roaming, their bill could be excessive. Conversely, if someone doesn't have 3G but gets stuck on EDGE, GPRS, or 1xRTT (see our networking glossary) they could be painful to the point of impossible.
- Delays/rollouts. When Google or HP roll out an Android or webOS update, not everyone seems to get it at once. Indeed, it took my Nexus One a couple weeks to pop up the OTA update for Gingerbread. iTunes delivers updates the instant Apple releases them. Why other platforms have used rollouts instead of just releasing their updates all at once, I'm not sure, but if the same factors (and/or carrier demands) force rolling updates for iOS, people who aren't used to waiting may not be happy about waiting.
- Restores/Re-syncs. As mentioned above, currently iTunes backs up and restores your iOS device while updating the full firmware. (Apple TV OTA updates don't do this because it's streaming-only and so doesn't have to worry about local content). Handling a roughly 500MB firmware update is one thing. Handling up to 64GB of content backup and restore is another. Of course, Apple might switch from full firmware backups to a patching system, or require iTunes for major updates (iOS 4 to iOS 5) and do patches for minor ones (iOS 4.1 to iOS 4.2, or iOS 4.1.1 to iOS 4.1.2). This would result in smaller updates and remove the need to backup and restore. Except for...
- Failed updates. If something goes wrong and you're connected to iTunes, in the worst case scenario you can just restore (or even go into DFU mode and restore). If you're out and about, doing an OTA update, and something goes wrong, your device is effectively dead unless and until you can get back to your iTunes PC.
The Jailbreak factor
When Apple began doing carrier file updates OTA, it became an immediate concern for unlockers. While that hasn't turned out to be a real-world problem yet, it doesn't mean it won't.
Since Jailbreak depends on exploits to inject code, and updates patch exploits, more frequent and more targeted updates could kill existing Jailbreak exploits faster.
OTA updates are a bright, shiny future for iOS. It would further dismantle the iTunes tether, give more freedom to users, and more flexibility to Apple. But with great power comes great responsibility -- to make it an easy, robust, and mainstream friendly solution. Apple is usually great at solving these riddles, but online has never been their forte. And OTA device updates need to be nailed.
(Yes, we really made it all the way through this article without once mentioning the giant new Apple Data Center in North Carolina -- can you believe it? Oh, wait...)
Have something to say about this story? Leave a comment! Need help with something else? Ask in our forums!
Reader comments
TiPb Answers: Why over-the-air iOS updates matter
I dont really mind updating my iPhone with iTunes but their are always other methods to update your music, videos, files and other things with this software here http://surreystore.com/Forums/tech-help/itunes-alternatives/
good thing you can go to Verizon now
Yep, go to Verizon, and while your phone is updating, you get a call. Oh, well, you can always hope that the phone still functions so you can try again. On the second try, you get another call (of course I AM assuming you have 2 friends)and there goes your update again. At this point, I bet 'ol ATT will be looking pretty good.
Wah wah wah. I had a BlackBerry on Verizon, which thrives on OTA (I practically never plugged it in) and this was NEVER a problem. Though by all means, keep whining... everyone cares what someone who's never tried it has to say :P
UM during OTA's you cant make phone calls anyways. DERP
I would love this because I wouldn't have to download 3 updates of 500mb area in the last 2 months. It should be like OSX its a patch. That might be a bit nicer on jailbreakers. And if it just comes over the air I would have to worry less about it.
The amount of data used would depend on the size of the update, assuming Apple doesn't stick to MB + update files (and there's no reason they would) expect between 20~ MB. I have done OTA updates over 3G, and it's fine but if you are on a plan or hate waiting WiFi is desirable (note that OTA updates shouldn't force you to update ASAP on whatever network you are on at that moment).
I like the tethered iOS updates. If you aren't home when they do an iOS update, it's not the end of the world. Just wait until you get home. I don't know what the big deal is. Tethered iOS updates work and are proven. Additionally, if you save the old restore file that iTunes replaces with the new one for the new iOS version, then you have the ability to downgrade the iOS if needed. This would not be possible with OTA. If they are so hung up on alleviating the iTunes dependency, then allow untethered content and back-up syncs within your own WiFi network. Leave something as important as a firmware update to the proven and reliable tethered method. The relationship my iOS device has with iTunes through syncing, updating, and backing up is one the best advantages iOS has over Android in my opinion.
You keep painting the DRM on iDevices as something Apple uses only because evil Hollywood forces them to. That is simply false; Apple requires DRM on iBooks even when both the author and the publisher specifically request there be no DRM on the book. ( http://goo.gl/G3vpq )
That is not Hollywood locking you out of your paid content -- that is ALL Apple.
Single library was a recording industry/Hollywood demand for iTunes deal. You're much more fun when you read before griping at me :)
Right back at you -- my point was that Apple has embraced DRM all on their own, without any Hollywood prompting, and the same restrictions you dismiss with a "(Thanks Hollywood)" also apply to non-Hollywood content areas, at Apple's insistence.
And as my father once told me, when I remarked on his own penchant for griping...
"Other people bitch -- I educate"
;) :) ;)
You're blaming Hollywood for Apple not giving us file system access, which is all we'd need to deal with that issue of "the one to rule them all" media syncing. Sorry but Hollywood isn't that powerful. That's all Apple.
The current process you outlined in the article is not quite right. Updating does not wipe out the contents of the device. Updating simply replaces the OS files on the device with the new OS. All content and settings remain.
I've had to restore an iPhone or two from backup before, and it's not a quick process, updating is a painless and relatively quick process.
@TJ Draper, thanks for pointing this out. I was going to mention the same thing. Here's hoping the author corrects the error in the piece to reflect the proper procedure.
It matters cause i have not updated sense 4.3.
The biggest problem with this is dependency upon the carriers for the update. It is the single largest area of dissatisfaction with Android. The iPhone has always been free of this carrier shackle and this is a step backwards.
Apple only sells one type of phone (two if you count the Verizon as a subtype) and doesn't allow anyone to change even the tiniest fragment of the "experience". So long as Apple sticks with this policy this is not an issue, because the carriers don't need to be any more involved than they currently are.
You fail to include the possibility that after iOS 5.0... ALL of our data may be syncing perpetually to the iCloud "Castle" thus negating the possible horrorshow outcome of accidentally wiping your phone while attempting an update abroad before taking the time to backup! HOLLA!
How does an OTA update affect the JB? I would think that it would allow me to still have it, unless of course it is the JB that has been patched?
I am not a fan of OTAs. Wait...this isn't about football is it?
The rolling updates is the part that seems very un-Apple. I would love to see them switch to patching just what has changed, but I cannot imagine Apple would put themselves in a situation where anybody else had control of when their software was available to their customers.
Somewhat ironic, considering that is exactly what they demand of App Store developers, but Apple has far more leverage over carriers than any App Store dev has over Apple.
I could see Apple allowing an OTA push as an optional convenience, while keeping the iTunes based one so there is always one Apple->customer direct route available.
OTA updates are awesome on Android. The device notifies you when the file has already downloaded to the device, so the wait time is transparent to the user.
I have received updates while traveling in Europe, Canada, and even got Gingerbread while I was in St. Lucia. None of these updates dinged me for roaming data, I assume that Google has an arrangement with the carriers to push data during the off peak hours.
I know a couple of older 3GS users who are still running iOS 3.x because they never connect to iTunes.
Here's MY problem with that scenario, how many times will you or I be able to re-sync to the cloud before data caps kick in? Due to my iPhone 3G dying in april last year, and me not wanting to "upgrade" to a 3GS, I lost my unlimited data. It's ok, I almost never come close to 2GB in a month, but if I sync music thru the cloud I could easily run up several hundred dollars in overages with my 16Gb iPhone 4. Now add in a couple 500Mb os updates...
OTA update for iOS would be disastrous, I just updated my Verizon iPhone to 4.2.8 and it was a 650 megabyte download, that's over half a gig and they want to send over 3G? That's insane!
OTA updates on Android are fine because they're 60 megabytes at the most and Blackberry updates aren't that big either. Why are iOS updates so huge even when it's such a minor update?
To answer a lot of mis-conceptions I'm seeing in this thread, I'll start with saying that some people here need to learn to use their brains to think a bit.
A) I think it's pretty obvious if this happened Apple would stop it's practice of forcing you to download the entire firmware every update, and instead just release it as patches similar to Android. To all the people saying "ZOMG 650 Meg updates on 3G end of world approaching!!!!", I respond with, durrrr.
B) As has been the case for a long time, carriers don't charge for data usage for updating phones. I think a little bit of rational thought would lead most people to the conclusion that this would probably also apply to Apple.
C) to the guy who said "there is more important updates needed to iOS". Again, durrr. That is the reason why companies like Apple hire more than one employee, so they can work on more than one thing at a time.
I don't know why I read forums..... I just get angry at stupid comments.
If I could give you a cookie, I would :D
I hate OTA because with the OTA they US carriers if they allow it are going to take their sweet sweet time testing the update. Also I prefer a complete OS update because that way it is more stable and robust. These updates better be free of data charges because 500MB is a lot I guess I am going to have to wait for the major updates to update or hopefully I can continue updating my phone the I do now chances are they will because the iPod touch needs to get the point updates via the PC.
I just hate OTAs and just look at HP web os, android and Windows Phone so many problems that I don't want and if an update is not important enough till I home then it is not a big deal.
Article isn't fully accurate. You can upgrade any iPhone on any computer, not just the one you sync to. I routinely upgrade my iPhone at work (and those of colleagues) when an upgrade comes out. I skip the backup because I do those at home. I don't want over the air backups because they would be slow and unreliable -- and Apple wants to perform a verification afterwards over the wire. I'm surprised people complain about or even notice this as a "problem," as it's not like we get an OS upgrade every week.
I really don't care whether they introduce OTA updates or stick with the old method -- updates only come along a few times a year, what's the big deal…?!
I'd rather have them introduce wireless syncing, that's something I do all the time and having to plug in my iPad and iPhone every time is a pain in the *ss…!
If it's not going to make the updating process any faster or better then I don't care.
I believe OTA updates would be good. I have a Palm phone and all updates are OTA. These updates affect only the OS and do not ever change, modify, or delete any applications or related data, nor do they affect any other files and music stored anywhere on the phone so there is no such thing as having to backup and restore just to do an update. I am not sure why Apple never got on this sooner as it would make the backup and restore requirement a thing of the past. A simple OS update does not require any need to remove and restore applications as they are separate files stored on the device which have nothing to do with the OS file being updated. The OTA update concept will solve this and allow much more flexibility in device updates, and as for rollouts, Apple can choose to make their updates immediately available via the OTA update process just like they do using the current process. There is no requirement that they be "rolled out" over time or in any certain way, and there is no requirement that would force Apple to delay any updates to any devices. The OTA update process is a good thing, and I believe it would work very well.
I think we can all agree that OTA updates are pretty much useless, until Apple pegs them. The way they are handled now by the idiots at Google are laughable. Once again, Apple will show everyone how it should have been done from the start. That is, if it even can be done properly. If not, then we know that it can't be done. Besides, we already have a perfect system in place.
OTA updates are meh in my book. Sorry but it is so un-necessary to update OTA to me. I know all users are not like me, in fact I'm probably a minority. However by bundling new features Apple has now gotten everyone to think updates are a must even if it's a little point upgrade. I was JBen and unlocked on my 3G for years and I wouldn't update my firmware until there was a new Pwnage Tool out which means I skipped updates until 2 firmware versions sometimes. Guess what my phone and apps alwyas worked. I would sometimes update when apps started only being compatible with the newer firmware. I think instead they should concentrate on giving the ability to sync OTA how many times do you sync a day? How many times do you update/upgrade?
Couldn't Apple meet in the middle by releasing most of their native apps (safari, mail, clock, etc.) /though/ the app store so that they could be independently updated without requiring a full firmware update? That would allow Apple to keep up with the bugs and exploits (especially for Safari).


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William Edward Allen, SR. was born September 12, 1921 in Antlers to James and Rose Allen. He passed from this life November 11, 2011 in Mesquite, TX., at the age of 90. Ed Allen was born and raised in Antlers and after several years, returned to the area. He proudly served his country in the United States Army during WWII. He also assisted in building the very first space shuttle. Ed married Glenna Gibson on October 17, 1942 in Norman and together they raised three children. He was an elder in the State College Church of Christ in Anaheim, CA., for forty years.
Garland Cogburn was born June 15, 1934 in Clayton to Joseph Franklin and Nellie Ann (Summers) Cogburn. He passed from this life November 11, 2011, in Antlers at the age of 77. Garland served his country in the United States Marines. He was a feisty person, and he enjoyed giving people a hard time and just being around others. Garland was in love with his daughter & grandchildren and loved his really cool son-in-law, Robert, as his own. He loved spending time with his family & friends.
Teddy Barham was born April 1, 1943 in Hugo to Joseph Cullen and Carlene (Blackburn) Barham. He passed from this life on November 4, 2011 in Midwest City, at the age of 68. Teddy graduated from Antlers High School. He had spent the past fifteen years living in Jones, Oklahoma. Teddy was of the Methodist faith, and he enjoyed talking about history, visiting with others, watching television, and spending time with family and friends. Teddy was preceded in death by his parents: Joe & Carlene Barham.
Dovie Elizabeth Dees was born August 18, 1929 in Rattan to Jonathan Thomas and Rolen (Connally) Fleming. She passed from this life on November 1, 2011 in Tuttle, at the age of 82. Dovie was raised in Rattan & attended Rattan Schools into her senior year where she was part of the Ramblers basketball team. In 1947, she met a handsome young man, James Wallace Dees. They were married on December 18, 1947. They lived in California until 1960 when they moved to Oklahoma City where Dovie was a Medical Records Technician at Presbyterian Hospital until her retirement.
Mary L. Lange was born March 26, 1925 in Star City, AR., to William Howard and Delia (Cook) McWhorter. She passed from this life on November 7, 2011, in Hugo, at the age of 86. Mary attended Cosmetology School in Houston, TX. She practiced cosmetology for over 50 years, owning the Classy Cutters Salon in Antlers for over 20 years. She was a member of the Order of the Eastern Star - Chapter 415 in Humble, TX. Mary was a member of Antlers First Baptist Church. She was a people person and enjoyed spending time with family & friends. Mary was preceded in death by her husband: A.W.
Charles Wilburn Parker, of Antlers, was born on October 14, 1926, in Pitcher to Jack John and Edith Marie (Young) Parker. He passed from this life on Tuesday, November 1, 2011, in Oklahoma City, at the age of 85. He lived in Stroud as a child and moved to California as a teen.  He married Ruby Simmons in 1946. Charles retired from Tinker AFB where he was a sheet metal worker.   Following his retirement, he moved to Antlers. Charles loved to hunt and fish. Charles was preceeded in death by: one brother, John Parker and one sister, Saundra Thompson.
Edward L. Wright III was born November 7, 1961 in Dallas, TX., to Edward L. and Goldie (Gould) Wright II. He passed from this life on Saturday, October 29, 2011 in Antlers at the age of 49. Butch married Carla Teafatiller September 8, 2002 in Dallas, TX. He loved his wife madly. He was a spiritual man who sought the Lord every day. He enjoyed traveling, boating and riding motorcycles, especially his Harley Davidson. He also loved to fish and spent a lot of time outside with his horses and his favorite dog, Caesar.
James Henry Mize was born on February 2, 1937 in Fanshawe to the late Lillie Mae (Jones) and Francis Cecil Mize. He passed from this life on Monday, October 24, 2011 in Wilburton at the age of 74. James was the husband of the late Billie Jane Mize. They married in 1967 in Seminole, TX. He was an Air Man 3rd Class of the U.S. Army Air Corp. James also worked in the oil field and attended the Son Shine Fellowship Church in Wilburton. James was preceded in death by his parents, wife, 4 brothers and 4 sisters.

subset: commoncrawl


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Four Monday nights: July 1, 8, 15 and 22
7:30 - 9 pm
led by Tova Green and Valorie Beer
Conference Center at 308 Page Street
(optional dinner at 6:30, by donation, at 300 Page Street)
For those 55 and older
This class builds on the Dharma talk given by Tova and Valorie on April 20th, 2013, and on responses to a survey sent out this spring. In the class we will explore four topics related to aging:
2. Letting go and exploring what's new
3. Changing bodies and minds
4. Living with dying
Each class will include presentations and discussion in small or large groups. We will create a shared list of readings and other resources. You are invited to sign up for and browse the web forum ("Good Old Zen"), and add thoughts, suggestions, pictures, books or other resources on aging that you've found helpful. What comes next with "Good Old Zen" will emerge from this class and from suggestions we receive.
Fee: $60; $54 current SFZC members; $48 limited income. Some partial scholarships available.
To Register: Use the Ticket Table below. Or call our toll free number 888.743.9362 or our local number 415.475.9362.


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The Wolves will play four preseason games during their nine-day camp, which includes two home games in a three-day span. Chicago hosts the Rockford IceHogs at the West Meadows Ice Arena in Rolling Meadows at 7 p.m. on Wednesday, Oct. 3 before the team battles the Peoria Rivermen at the Triphahn Community Center and Ice Arena at 7 p.m. on Friday, Oct. 5.
Chicago kicks off its preseason schedule with a trip to Peoria for a tilt against the Rivermen at Carver Arena at 7 p.m. on Monday, Oct. 1, and will close its camp with a contest against the Milwaukee Admirals at the Milwaukee School of Engineering's Kern Center at 7 p.m. on Saturday, Oct. 6.
Please contact the Wolves media relations department for training camp ice times.
The Wolves open the 2012-13 American Hockey League season on home ice when they battle the Rockford IceHogs at 7 p.m. on Saturday, Oct. 13, at the Allstate Arena. For more information on ticket packages, visit chicagowolves.com or call 1-800-THE-WOLVES.
Wolves Exhibition Schedule
Mon., Oct. 1 @ Peoria Rivermen
Carver Arena, Peoria, Ill.
7 p.m.
Wed., Oct. 3 vs. Rockford IceHogs
West Meadows Ice Arena, Rolling Meadows, Ill.
7 p.m.
Call the arena at 847-398-2700 for tickets.
Fri., Oct. 5 vs. Peoria Rivermen
Triphahn Center Ice Arena, Hoffman Estates, Ill.
7 p.m.
Call the arena at 847-885-7500 for tickets.
Sat., Oct. 6 @ Milwaukee Admirals
Kern Center, Milwaukee, Wis.
7 p.m.


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American Council on Exercise
Weight-control Information Network
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Public Safety Canada
2008 Physical Activity Guidelines for Americans. United States Department of Health and Human Services website. Available at: http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed February 17, 2014.
Exercise: how to get started. American Academy of Family Physicians website. Am Fam Physician. 2006 Dec 15;74(12):2095-2096. Available at:
http://www.aafp.org/afp/20061215/2095ph.html. Accessed February 17, 2014.
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Public hearing will be held Tuesday on proposed year-round calendar
A major debate about school scheduling will come to a head Tuesday, when the Lee County Board of Education is planning to vote on moving elementary and middle schools to a year-round calendar.
The vote will occur after a special public hearing at 5:30 p.m. in McLeod Auditorium at Lee County High School, at which many residents are expected to speak.
Speakers who sign up beforehand will be given three minutes each to make their case either for or against the proposal that was announced during the school board's December meeting.
Officials said they they plan to let everyone who wants to speak get the chance to, and that the hearing will likely go beyond its scheduled 6 p.m. end time.
"The intent of the meeting is for public input, so as long as there's somebody there that wants to voice their opinion, we will most likely give them that opportunity," John Bonardi, the board's vice chairman, said earlier this week. Superintendent Jeff Moss said the hearing would absolutely go as long as needed — and that he expects a large showing that will take the hearing well into the night.
Speakers will only be asked to stop if they go over the time limit or violate another board policy, the full list of which can be found online at http://bit.ly/Wo4qvN.
Even though the recommendation from the school's Calendar Committee passed that body of parents and staff unanimously (albeit with several abstentions), many other parents have said such a change doesn't have their or their children's best interests at heart and is also being done too quickly.
If the school board approves the recommendation as is, classes will start this July for every student from Pre-K to 8th grade. School would be in for nine weeks, followed by a three-week break, and a year would consist of four nine-week sessions.
Summer vacation would be four weeks long instead of eight, which many educators and parents at Tramway Elementary School — currently the only year-round school in the district — have said improves quality of education by not giving students enough time to forget material over the summer, which in turn allows teachers to spend the beginning of the year focusing on new lessons instead of reviewing.
Tramway is open to everyone in Lee County and has far more students than the average Lee County elementary school. The high demand is possibly related to the school's academic performance — its students have some of the best test scores in the district for every demographic the state measures — or to the calendar, with breaks that are more frequent and more uniform in length.
But some parents are unhappy with the relatively late notice about the proposed calendar change, as well as with the assumption that a schedule that helps some should be forced onto all students, regardless of how it might affect other non-school activities or family life.
Sarah Barry, who has two sons at West Lee Middle School, said she plans to speak against the calendar change on Tuesday. But in case she can't make it, she said, she also sent a transcript of her speech to all members of the school board.
"My son is a Boy Scout and is going for his Eagle Scout and has been planning on attending a camp in July since last October," she wrote in one part of the email, which she also provided to The Herald. "His inability to attend due to school will make it harder for him to reach his goal of Eagle Scout. In addition, we have been planning a trip to go to Boston in August for two years for a family reunion which we would have to cancel."
People who want to speak at the meeting can sign up directly beforehand, from 5-5:25 p.m. There will also be a short presentation from school officials about the proposal before the hearing is opened up to the public.


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Ohio Northern has been named among the top 200 Liberal Arts and Colleges focusing on baccalaureate instruction for Spring/Summer 2012 ranked (#89) by their Internet Brand Equity as determined by Global Language Monitor (GLM) analytical methodologies.
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The Office of Communications and Marketing develops, creates and produces strategic, comprehensive, consistent and targeted short- and long-term support for Ohio Northern University's strategic plan. We are an award-winning team of professionals who work to continually engage our audiences, and build brand and value awareness among key constituents. Our efforts strive to elevate awareness of the institution and raise reputation to a national audience while supporting the University's endeavor to "Become ONU."
We accomplish this by collaborating with our colleagues across campus to integrate all University communications. We work to create a consistent look and message, disseminate purposeful, accurate and timely information and content, and deliver quality examples about the University's programs and people through all available communication channels:
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As content clarifies and promotes the University's brand position and supports strategic goals, UCM provides professional writing and editing services for publications produced by all University departments and offices as needed. The writing style guide is AP based and is available online.
Print publications include: advancement mailings and publications (Advancing Northern), admissions, college magazines (Arts & Sciences Newsletter, Business Exchange, Smull Talk and Ampul) and the University's Alumni Journal. Publications are available online.
UCM produces the online newsletter Northern Express which is delivered weekly during the school year to alumni, parents of current students, faculty, staff and others who choose to sign up to receive ONU news. Utilizing Constant Contact, we produce other electronic newsletters and html emails to reach our key audiences.
Communication Services also assists in the development of publications for special events required by various colleges and departments. UCM facilitates crisis communications, emergency text messaging to cell phone sign ups and on the Web site.
Our marketing area creates engaging strategies to support and sustain the Ohio Northern University brand and image. We promote awareness by utilizing a wide range of tactics and techniques as well as use available market research to help determine the best strategy to reach your target audience. Our mission is to keep the University's identity strong.
Before contacting UCM, you should have a general sense of your project's scope – will you need writing, design and/or photography, what format will best suit your objectives (brochure, booklet, postcard, other), what is your overall budget and when do you need delivery. The creative and production process can take anywhere from several weeks to many months.
Photography and videography visually tell the University's story. Both are powerful marketing tools that build brand and reputation awareness to the University's important constituents. These professional services include high-quality images and archives that chronicle campus life and enhance key University messages through photos and video. A well-equipped video production area produces studio and field videos in support of key University initiatives and projects.
Our video and photography are purposeful, and generally, story driven. We do not routinely "cover" events. For large event coverage, we can assist you in securing an outside production company. Call or email us to arrange.
News Services
UCM coordinates media relations for the University and is the pressroom for news bureaus and reporters seeking information or experts for stories they are working on. The office sends out press releases to constituent and news outlets to inform, pitch stories and publicize news, programs and events locally, regionally and nationally. The office also serves as chief media contact for day-to-day news on campus, including sending student accomplishments to hometown news outlets and acts as the voice of the University in the event of an emergency.
Sports Information
Sports Information holds the responsibility of media and public relations for the University's NCAA Division III varsity athletics. In addition, it maintains the athletics Web site, produces media guides and all game programs, provides photography, many game management services, and maintains statistics and historical athletic records.
Web Services
Web services provides creation and development of Web content, Web design and Drupal content management use and training. We also maintain the official social media sites of the University: Facebook, Twitter, Flickr, YouTube, Tumblr and RSS feeds.
- Plan a project
- Submit a story idea
- Be an expert
- Get Web site technical assistance
- Create or revise Web content
- Sign up for Northern Express, ONU's weekly e-newsletter
- Northern Express archives
- Request a photo you've seen online or in print


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The Colorado Springs Sky Sox minor league baseball franchise is not leaving the city, president and general manager Tony Ensor said.
"There is definitely no chance the Sky Sox will leave Colorado Springs," Ensor said Wednesday. "This is our home. We just celebrated 25 years as a franchise and, God willing, I will be celebrating another 25 more right here."


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Carl Topilow
Conductor; Director, Orchestral Program, is also the primary instructor for the masters program in orchestral conducting. In addition, he is music director and conductor of the Cleveland Pops Orchestra, the National Repertory Orchestra, a summer music festival based in Breckenridge (CO) and the Firelands Symphony Orchestra in Sandusky (OH). Founding conductor of the Summit Brass, Mr. Topilow has also served as Principal Pops Conductor of the Toledo and Southwest Florida Symphonies. He received Bachelor and Master of Music degrees from the Manhattan School of Music, and began his career as Exxon/Arts Endowment Conductor with the Denver Symphony Orchestra. He served as a conducting fellow of the National Orchestral Association from 1972 until 1976, with Leon Barzin; he was also a conducting fellow at Aspen School of Music in 1976, with Jorge Mester and John Nelson. First-place winner of the Baltimore Symphony Young Conductor's Competition in 1976, he has appeared as guest conductor with that orchestra.
A frequent guest conductor both in the U.S. and abroad, Mr. Topilow's future engagements include appearances with the Carnegie Melon University Symphony, Memphis Symphony, Music in the Mountains (Durango, CO,) Prague Radio Orchestra and San Antonio Symphony. He has served as guest conductor for more than 100 orchestras in 31 states and 11 foreign countries. Topilow's wife Shirley is the Executive Director of the Cleveland Pops Orchestra and Director of the Morgenstern Dance Studio. Daughter Jenny, a graduate of CIM, is a member of the violin section of the Charlotte Symphony Orchestra. Daughter Emily is a student in the Beachwood Schools and studies violin through the preparatory department at CIM.
Revised 09-17-13
E-mail: email@example.com
Web site: www.carltopilow.com
Back to Faculty Listings.


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257 Gold St., Brooklyn, NY 11201
This parking does not currently offer online bookings.
39 People Recommend Parking Here
21 Left Comments
"The location was very convenient for our day in Brooklyn and was easy to find. Our only concern was that when we arrived, the parking attendant tried to charge us another $10 for what he described as our 'oversized' vehicle. It's a RAV 4 so we were a little taken aback to say the least. We objected to the extra charge and I pointed out a notice on the office window which listed all the oversized vehicles that would be subject to an extra charge - needless to say the RAV 4 was not one of them! The attendant looked rather embarrassed at this point. I suspect he assumed - wrongly - that our English accents meant we were new to the city and would pay the extra $10 without question. I wonder how many other people have been subject to this charge?!?"
"No problems using Park Right Again will Use again And Again"
"Attendant was professional and polite, and the garage was clean, well-lit, and easy to find. One nitpick: it took an extra 5 minutes to drop off and retrieve my car because the valet key station and the cash register were on opposite ends of the garage - I had to walk back and forth with the attendant a few times."
"We parked there last night for the Nets game and have no complaints. The location is great...easy in, easy out. It's about a 10-15 minute walk to Barclay Center...not bad at all. The attendants were very friendly."
"Location was good, not far from subway station. Service was excellent although we were running a little late to pick the car up so rung ahead and was told that it was no problem at all to pick it up half hour late. We then arrived and were charged an additional $10. This was fine but would have been nice to be told over the phone when we called! Overall though, excellent and the best rates in NYC!"
"Great price. Fast and courteous service."
This is a well-lit, indoor parking garage, great for the New York City College of Technology, Polytechnic University and MetroTech.
Vehicle height restriction: 75 inches
This location is a commercial parking garage.
Nearby destinations: MetroTech Center, Golden Fried Dumpling, La Défense.
This parking garage is located on the southeast corner of Tillary St and Gold St. Traveling north on Gold St, the entrance to the garage is on the right (east) side of the street just before reaching Tillary. Look for the large black signs that read "Park" in white lettering.Metrotech.
ParkWhiz Perk
ParkWhiz customers are entitled to 10% off a car wash!


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Workstation power.
Handle demanding professional applications with Dell™ Precision™ T5600, delivering exceptional performance in a totally redesigned compact chassis.
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Take charge of your workload with powerful Intel® Xeon® processors and up to 128GB* of memory. Process large amounts of data with ease with up to four hard drives and an integrated SATA/SAS controller.
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Designed to fit your work environment
The Dell™ Precision™ T5600 features a totally redesigned chassis, enabling you to perform service and modifications with greater ease than ever before.
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Your most important workstation-class applications will run smoothly thanks to ISV certification available with the Dell Precision T5600.
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Make hard work look easy.Save valuable time and resources by taking advantage of the flexibility and reliability of Dell Precision™ Workstations.
Mitigate risk and help prevent work stoppages with Dell's exclusive Reliable Memory Technology*.
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Tuscarawas News Detail
Honors Gymnastics Student Receives MAC Specialist of the Year AwardPosted Apr. 1, 2011
Lindsay Runyan, sophomore biochemistry major at Kent State University, is a member of the Kent State gymnastics team and this year achieved her highest score on bars at a 9.95, tying for the record score for bars in Kent State history. Runyan is a five-time MAC Specialist of the Week and has garnered the MAC
Specialist of the Year Award at the MAC Championships hosted at Central Michigan State University, becoming the second Kent State gymnast to earn the title.
This year, Lindsay has competed on the uneven bars and beams for every gymnastic meet. Runyan is currently ranked 7th in the nation on the uneven bars with a regional qualifying score of 9.905 and average of 9.875. This weekend, she will be competing in Ann Arbor, MIchigan at the University of Michigan's regional competition. The top two teams out of six qualify for the nationals competition. The top two individuals who are not members of the national qualifying teams also go on to the nationals competition. Nationals are co-hosted by Kent State University and will be taking place at the Wolstein Center in Cleveland, Ohio.
In addition to Lindsay's stellar athletic ability, she is also an exceptional Honors student. Lindsay performs well academically every semester and is entirely committed to her intellectual journey in the Honors College.


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2009-10 Women's Basketball Recap
- Release Date:
- March 5, 2010
- Contact:
- The Office of Sports Information
- (716) 649-7900 ext. 333
2009-10 Season Review: The women's basketball team was under new management during the 2009-10 season. First year head coach Matt Phifer had his hands full with five new faces in Hilbert uniforms while three other sophomore athletes rounded out the roster. Despite the winless season, (0-25) overall and (0-20) in the AMCC conference, the young team improved throughout the course of the year and received individual standout career performances from the inexperienced squad.
Sophomore guard Mary Zinni (Batavia, NY/Batavia) led the team in scoring for the second straight year. During her sophomore campaign (25 starts, 32.6 minutes per game) she boasted 226 points, a team best 30 assists, and frustrated opposing teams collecting 36 steals. In eight different games this season, seven of them against AMCC opponents, Zinni registered double figures. Zinni recorded the best game of her collegiate career when she put up 24 points in a 58-64 loss to PSU-Greater Allegheny at the Chatham University Tournament on (11/21).
Offensive effort was also supplied by sophomore forward Julie Bossard (Arkport, NY/ Canisteo-Greenwood) and freshman forward Katie Newton (Elba, NY/ Elba). Bossard contributed 161 points while Newton added 94 points of her own. Bossard had multiple games registering double figures and recorded two double doubles: (1/16) vs. Frostburg State, 13 points, 11 rebounds and (2/13) vs. Mount Aloysius, 17 points, 11 rebounds. Bossard's 17 points marks a career high for her collegiate campaign. Bossard also controlled the boards this season as she collected 167 rebounds while averaging 6.7 per game and she swatted 43 blocks away from the glass. As a late addition to the team, only playing in 16 of the 25 games, Newton made an immediate impact. Newton's career best performance took place on (1/13) vs. Penn State Behrend when she tallied 14 points. The freshman recorded an impressive 10-10 shooting from the free throw line in the 48-87 defeat.
Freshman forward Amber Grosch (Depew, NY/ Depew) was one of two players to start and play in all 25 games for the Hawks. Grosch contributed to the squad through her hustle and aggressive play on the court. She grabbed 105 rebounds good for second best on the team. Sophomore guard Amanda Dudek (Tonawanda, NY/Tonawanda) also contributed on the court through her consistent hard work averaging 4 rebounds per game while collecting 83 on the year.
Playing in 23 of the 25 games, freshman guard Dontrell Young (Rochester, NY/Charles Finney) stepped into the point guard role through the course of the season. Young helped anchor the offense which allowed for her to dish out 21 assists and tally 54 points for the season.
Freshman contributors Felicia Harris (Niagara Falls, NY/Niagara Falls) and Jessica Morey (Gloversville, NY/Mayfield) each accumulated valuable minutes coming off the bench this season. Morey and Harris combined for 75 bench points and 71 rebounds in their first collegiate season.
Hilbert will return a core group of players for the 2010-11 season. In addition, the 2011 recruiting class which will look to complement the returning players and continue to build off the young up and coming program. Season Recap Notes
Hilbert College, located in suburban Hamburg, N.Y., south of Buffalo, is a private four-year college founded in 1957 in the Catholic Franciscan tradition. With nearly 1,100 students, Hilbert is a dynamic Western New York college that offers career-focused majors, including one of the top criminal justice programs in the region, and more than 50 minors and concentrations. The college's engaging, student-centered campus community offers numerous leadership, internship, and service learning opportunities from which students launch successful careers while making positive changes in their communities. The Hilbert Blueprint promotes a well-rounded student experience over four years – starting with the Foundations Seminar in the freshman year, followed by Sophomore Service, Junior Symposium, and culminating with the Senior Capstone. Hilbert has expanded its academic offerings with the college's first graduate programs and new Accelerated Degree Programs geared to adult learners.
Upcoming Events
- First Year Student Orientation
- Aug 14, 2015
- Summer Session A2 Ends
- Aug 21, 2015
- First Year Student Orientation
- Aug 28, 2015


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Athenaeum Location
Now entering her third decade at the Body Shop's helm, Anita Roddick still believes that a good cause is as important as a good moisturizer, as stated in a recent profile in the Los Angeles Times. Roddick founded The Body Shop in 1976 with a small corner store in Brighton, England, and now has 1,400 shops in 45 nations, including 250 in the United States. The Body Shop is the United Kingdom's leading international retailer.
I am not seduced into thinking business is about private greed. I think it is about public good .... I was an activist as a kid, always was, and you just bring that to the work place. Nobody told me you couldn't do it; that's the benefit of not going to business school," says Roddick, one of Britain's most successful businesswomen. However, she and her husband Gordon regularly catch flak from shareholders as well as fellow activists. Are they in business to make money or save the world?
This year, the Body Shop published audited environmental and animal protection reports and a social statement to establish whether the company was meeting its ethical standards. On tap, says Roddick, is a "green" business school that will teach students that effective 21st century management means striving for social responsibility as well as for profits. Roddick's visit to CMC is funded by a grant from the Henry and Lola Monroe Foundation.
-Harold Levy, Toronto Star
Called the "next Segovia" by Canadian classical guitarist Liona Boyd, Gordon O'Brien has been amazing audiences since the age of twelve when he performed the Concierto de Aranjuez with the Toronto Symphony Orchestra.
O'Brien, now in his twenties, has since gone on to win firstprize awards in many prestigious international competitions, including the John Williams Australian International, the Leo Brouwer Martinique International, and the International Guitar Concerto Competition in New Mulford, Connecticut. In May 1995 O'Brien won the $10,000 first prize in the Stotsenberg International Classical Guitar Competition at USC. There were 63 entries from 25 nations in this competition. Gordon O'Brien is proving himself to be a world-class musician as he impresses audiences throughout the world.
This evening's concert is part of the Stotsenberg Chamber Music Series at the Athenaeum, sponsored by Ed and Dorothy Stotsenberg, friends of CMC.
He is the editor of Vietnam magazine and a member of the Council on Foreign Relations and the International Institute for Strategic Studies. He has given testimony before Congress and lectures at the White House on military strategy.
Colonel Summers's award-winning critique of the Vietnam War, On Strategy: A Critical Analysis of the Vietnam War (1982), was followed by On Strategy II: A Critical Analysis of the Gulf War in 1992, which The New York Times calls "the best of any Gulf War book to date." General Colin Powell called Summers's 1995 The New World Stategy "must reading." Summers has also published a series of war almanacs and Historical Atlas of the Vietnam War (1995).
His other publications include a stint as chief military correspondent for U. S. News and World Report and contributing editor for the late Defense and Diplomacy magazine. His articles and reviews have appeared in American Heritage, The Atlantic Monthly, Harper 's, the Los Angeles Times, The New York Times, The Wall Street Journal, and The Washington Post.
The Harry Summers lecture at the Athenaeum is sponsored by the Keck Center for International and Strategic Studies at Claremont McKenna College.
Hunsaker, an extraordinarily talented actress, has researched the journals and records of the many individuals who crossed the Oregon Trail in the period between 1840 and 1875. Using information gathered from museums, library archives, and her own family's artifacts, Hunsaker has created a one-woman act in which she portrays Fanny, a composite character who might have lived during this period of American history. Fanny speaks first-person with her audience about her Oregon Trail experiences-from her husband selling their Missouri farm to arriving in the "promised land." She details not only the physical journey of 2,000 miles, but also the emotional and psychological demands of the trip. Fanny's trail tale is from a female perspective.
Hunsaker's many honors include recognition from the National Association of Interpretation and an invitation to perform for Senate and House leaders in Washington, D.C. Hunsaker has written two books, Fanny (1994) and The Oregon Trail Center at Flagstaff Hill (1995). She has appeared extensively on television and radio including spots on CBS, NBC, CNN, A&E, and PBS.
Please join the Athenaeum for Joyce Badgley Hunsaker's historical interpretation as part of the series of programs entitled Moving West.
For me, General, prison is no unusually painful punishment. On that December night, it was not I who was condemned, but freedom; it is not I who am being held prisoner today, it is Poland.
-Adam Michnik to General Czeslaw Kiszczak
Adam Michnik is one of the greatest democratic leaders of 20th century Europe. One of the most influential dissident writers in Poland, he became a leading adviser to the Solidarity movement and one of the most powerful voices for nonviolent resistance to communism in the 1980s. After martial law was declared in December 198 1, Michnik was imprisoned by the communist government for three years but his Letters From Prison and Other Essays (1985) attest the persistence and power of his vision. Later, Michnik became a member of the Solidarity delegation that ended communist party rule in Poland, and he served as MP from 1989 to 1991. An historian and literary critic, Michnik has authored several books on the Polish intellectual tradition, history, politics, and current affairs, and is a frequent contributor to New York Review of Books and Der Spiegel. He is currently editor-in-chief of Gazeta Wyborcza, the largest daily in Poland.
Michnik's writings on post-communism are among the most influential not only in Poland but throughout the region and Europe. As historians and scholars have noted, his writings, like the Federalist papers or the articles and letters of Gandhi, are not only reflections on action but a form of action themselves. As a leading proponent of nonviolent transformation and tolerance in all spheres of life, Michnik was essential not only to the Polish revolution but to the shift in moral climate in all of Eastern Europe, both as an intellectual voice and as a political actor.
Born in 1946, Michnik was expelled from Warsaw University in 1968 for his role as a student activist there, and subsequently sentenced to his first three years in prison. He became editor of two Warsaw underground journals, Krytyka and Zapis, before his work with Solidarity. He currently lives in Warsaw. Please join us for his lecture by one of Europe's democratic heroes at 4:00 p.m. in the Mary Pickford Auditorium.
Adam Michnik's lecture is sponsored jointly by the Keck Center, the Salvatori Center, and the Marian Miner Cook Athenaeum.
Never one to sit still or remain satisfied with the status quo, Love helped found the National Breast Cancer Coalition in her frustration at the lack of progress in breast cancer research. The coalition, made of breast-cancer advocacy groups, united to involve breast cancer patients and their supporters as advocates for action, advances, and change. In 1990 Love published the widely-read and acclaimed Dr. Susan Love's Breast Book, which has been called "one of the most important books in women's health in the last decade."
In addition to her role in educating medical students and other health-care providers at Harvard Medical School and then UCLA, she has always felt a mission to educate the public. She lectures extensively, appears in magazine interviews and on the radio and television to popularize preventive medicine.
In 1996 after 20 years of direct patient care, Love left clinical practice to devote more time to her basic research and her growing interest in women's health issues.
Please join the Athenaeum for the opportunity to meet and discuss important health-care issues of the day with one of this country's leading physicians and researchers.
Kay, a 1964 graduate of Claremont McKenna College, received his law degree from Boalt Hall at the University of California, Berkeley. Since then, Kay has been involved in a number of high-profile cases with the Los Angeles County Public Defender's Office. Within the last year he helped to put away the killer of 12-year-old Polly Klaas, a highly controversial case involving kidnapping and murder. During his time as a prosecutor, District Attorney Kay has also worked on the Charles Manson murders and the Hillside Strangler case.
Please join us at the Athenaeum for a gripping evening as Stephen Kay discusses the case of Linda Sobek.
DOUG DUNSTON, conductor, Claremont Festival Orchestra
Wang will perform with an orchestra conducted by Douglas Dunston, a candidate for the doctor of musical arts degree at The Claremont Graduate School. The performance will begin with Johann Sebastian Bach's "Chromatic Fantasy and Fugue," (1738) a masterpiece of the highest caliber by one of the world's greatest composers. Bach's command of musical substance reaches from crafting of infinitesimal detail to broad arches of harmonic structure, all of which are infused with an intense, almost volcanically delivered emotional energy. Felix Mendelssohn's iridescent overture to A Midsummer Night's Dream (1600) continues the program, after which Wang will return to the piano to play the original, solo piano version of George Gershwin's "Rhapsody in Blue" (1924). This most famous of Gershwin's works is a tour de force for the concert pianist, rhythmically exuberant and colorfully nuanced, as well as an American classic. Bela Bartok's orchestral version of the evocative "Rumanian Folk Dances" (1915) follows, and the program concludes with Frederic Chopin's "Andante Spianato and Grand Polonaise for Piano and Orchestra" (1836), a work of true Romantic charm and ineffable brilliance.
Alan Ehrenhalt began his career in journalism as a reporter for the Associated Press in Chicago. He moved with lightspeed to the Washington fast track, where he took a job writing for Congressional Quarterly. His biweekly column for this publication was awarded the Everett McKinley Dirkson award in 1983 for distinguished reporting. Ehrenhalt is the creator and editor of the first four editions of Politics in America (1983), a biennial reference book that profiles all 535 members of the House and Senate.
Ehrenhalt is currently the executive editor of Governing magazine. He has written two books, The Lost City: The Forgotten Values of Community in America, published in 1995, and The United States of Ambition: Politicians, Power and the Pursuit of Office, published in 1991. This renowned journalist received his B.A. from Brandeis University and his M.S. from Columbia University. He has been a visiting professor at both Harvard and the University of California at Berkeley.
You are welcome to join the Athenaeum for this lecture and discussion by Alan Ehrenhalt, sponsored by the Rose Institute for State and Local Government.


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Just looking for a little positive reinforcement here. I haven't been walking on my treadmill like I should because I am so tired after work I can barely keep my head up, but I know I need to exercise more to try to lower my bp, sooooo I've been trying to take the stairs more at work and today I went up twice - my desk is on the third floor! It's halfway decent today (20 degrees and mostly sunny) so I think I'll take the dog for a walk tonight. Thanks!
Therese Mom to
Jonathan - born 10/4/95 at 28 weeks due to HELLP
Angel in Heaven - Erik 12/20/02 due to placental abruption
And "Baby dot" - EDD 9/11/04!


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Northern California Section Meeting
Date/Time: May 29, 2013
Topic: Infineum Trends Presentation
Speaker: Andie Ritchie, Infineum
Infineum Trends is a multi-media presentation focused on sharing the most up-to-date trends and developments in the oil, automotive and additives industries. This year marks the 50th anniversary of this globally recognized event. The theme for this year's Trends show is "Embracing Complexity" and we see how change is requiring companies to deal with increasing levels of complexity to effectively serve their customers. By providing a report of the present and a look to the future, Trends aims to help our customers develop ideas and actions for their business. The presentation will focus on Industry Drivers, Power Transmission, Fuels, Large Engine, Marine, Small Engines, PCMO, HDMO, Base Oil and Growth Economies.
Speaker Biography
Andy works in Infineums' Industry Liaison Group which is responsible for developing and maintaining relationships with key OEMs and various Industry Organizations. Andy attended Oxford University where he received a PhD in Physical Chemistry. He started his career over 20 years ago in the UK with Exxon Paramins and moved to the US in 1988 joining the Infineum JV in 1999. He's currently based at the Infineum Business & Technology Center in Linden NJ.
Andy has worked in a number different roles throughout his career primarily in support of Infineums' Passenger Car and Heavy Duty business segments both here in the US and in Europe. Andy is currently the Industry Liaison Advisor for the Passenger Car Automotive Segment. He's responsible for coordinating Infineums' GF-6 development activities as well as other PCMO related activities in Europe and Asia including collaborations with key OEMs. He holds various positions on industry task forces and committees.
Andy is one of the key contributors to the production of the annual Infineum Trends presentation which starts in January. He joins us today to present a selection of the modules of interest to the group from the full Infineum Trends show.
Meeting details to be posted. For more information, contact the section leaders.


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Results 241 to 259 of 259
Thread: LC's log and other stuff
Re: LC's log and other stuff
This month has been crazy, it's had some great highs, and some deep deep lows. My dog for 16 years died today :(
still had to go in the gym to set some PRs
deadlift 1x455, 1x485 (2nd best deadlift I've ever done, and at the lightest BW)
squats 5x5x345
paused bench 5x5x200 (by this point I was dead tired)
snatch, jerk and clean barbell practice.
Called it, poor nutrition today, poor mindset. Still had to do something right under the bar.
ThanksOwner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
I took tuesday off. I have been getting ready to quit my job at 24hourfitness.
wed (last day at 24hour).
mainly Olympic lifting
burgner warm-up
transition skills
clean complex (deadlift, RDL, power clean, deep clean, front squat) 5xonce through x 155
bunch of chin-ups
My bicep has been killing me. I have major lose of my active internal rotation. This is no bueno.
practice skills w/ PVC
lots of soft tissue, lots of stretching
500m row (1:35 pace) w/ 30 double unders x 3
Bicep feeling ok. Still lingering
back squat 2x315 beltless, 1x365 (belt) 3x390(belt) bw 180
bench 3x205, 5x225 (starting to feel things in my triceps again, good sign)
Overhead squats 2x135, 1x145, 1x155
some overhead squat work, and snatch pulls
lots of softtissue and stretching again.
Thanks for reading stay strong lift strongOwner of Evolution Fitness Coacing. -online training/programing
- Join Date
- Jun 2005
- Posts
- 313
Re: LC's log and other stuff
Hey LC, I know I haven't posted in my log for a while, but from what I did post, can you see any reason why I should pull a hamstring based on my training alone?
I tweaked my left hamstring at hockey 3 weeks ago and its still a bit tender. Last weekend however I pulled my right hamstring while I was running at a tryout. Could have been due to an overcompensation for my other injured leg, not sure. I have never injured my hamstrings until now though.
For these past 6 months or so I have not done any GHRs, which is something I use to do a lot of. Other than 1-legged RDLs (which are highly balance oriented for me) I haven't done much posterior chain focused lifting at all. I also haven't really been foam rolling, although my flexibility is still decent.... Just some ideas.
Re: LC's log and other stuff
I have a few clients who have pulled hamstrings. This goes back to the idea that whenever we have an injury we need to look for a weak synergist.
Example: My bicep hurts, like near my elbow whenever I am pressing, or benching or, overhead squatting. I have lots 90% of my internal rotation somehow (possibly lowing snatches incorrectly). This lose of internal rotation causes my bicep to be loaded in weird positions and also forces my bicep to help create rotation via pronation/supination.
For your hamstring, we need to look at your glutes. The reason hamstrings get pulled is because they are being OVERWORKED. It didn't have to do with GHRs and other stuff like that, but if your glute can't act as your primary hip extensor then you will get hamstring pulls (since it is trying to be the primary extensor and eccentrically stabilize the knee in running). Try some Cook lifts, mash (deep softtissue) your quads, lots of glute acivation. I wouldn't do many bilateral things for a bit. Possibly lots of split squat/ rear foot elevated split squats, single-leg step downs, maybe prowler work. The big idea though is to restore function to your glutes.
If you previously hurt your other leg then I would 100% think it's a glute issue. You could be shifting your weight to the strong side which could have also caused this to have happened.
I did running intervals up a mountain today. This was an awesome idea
9x 45s running/2min rest. Walked down the mountain.Owner of Evolution Fitness Coacing. -online training/programing
- Join Date
- Jun 2005
- Posts
- 313
Re: LC's log and other stuff
Ok thanks.
I feel like I have great glute activation (I can flex them better than my biceps lol), but I'll re-add a glute activation section to my warmups. I'll switch from squats to Rear-elevated split squats (I was going to do this anyways), add natrual glute ham raises, and maybe some DB swings or other hip extension movement.
What are cook lifts?
Re: LC's log and other stuff
I would do this slowly with a pause at the top. Don't loose the ball, and you want to see left from right.Owner of Evolution Fitness Coacing. -online training/programing
- Join Date
- Jun 2005
- Posts
- 313
Re: LC's log and other stuff
Ok, I pretty much already do that (minus the ball). Left leg always feels worse than my right. I don't think I can achieve as much extension with my left leg and it also feels weaker. My chiro has told me my left glute is larger than my right however.
Re: LC's log and other stuff
the ball makes this far harder. You can not extend your hip with out out using the opposite leg's hip flexors, like in sprinting. It also prevents back ext (people with weak glutes will try to extend there back)
Maybe your left glute needs some love.Owner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
today was up and down.
the downs: Super dehydrated, couldn't find a groove with anything, could find a solid spot for the bar to be on my shoulders. I couldn't do anything right today.....
Squat 5,4,5,3 x 350
here's my first set of squats
bench w/ pause 5 x 195,200,205,200,205
deadlift 2x2x385 (felt so crappy by this point)
ughhhhhhhhhhhhhhhhhhhhhhhh. This is how I feel right now. My hamstrings were about to cramp loading up the bar on deadlifts. What the christ!?
oh well... tomorrow I recover, stretch and dead my blood pumping a bit.
Thanks for reading stay strong
edit: my shirt says "punish me"Owner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
voodoo banded my arm, had my manager mash my quads. Felt bothered still
heavy burgerner clean warm-up
cleans 2x135,155,185,205 (deep catch)
max effort jumps, made it up onto a 46inch box
5 weighted pull-ups (different grip each time +25 pounds) + 20 double unders. I made 6 rounds
Turkish get up 3x2/2x 60 DB
single leg squats from a box and some single leg RDLs
Foam roll walk outs, was other hanging leg stuff
lots of soft tissue, my lats/serratus are shot
some balance work
light weight + eyes closed turkish get ups/sprawls
squat warm-up were double kettle bell front squats (best idea I've had) these opened up my hip like no other
back squat 5x95,135,185,225 3x275,315 1x355(added belt) 5x375 EASY!
bench 5x95,115,135,155,175, 3x195,215,225, 3x240 all with a pause and no lift off
Front squats 3x185, 2x205, 2x225, 1x245, 1x275 (no belt, this beat my old PR w/ a belt) 0x285, I believe if I was more fresh i could ace this
D1)front squats 2x7x 95+ chains (dunno more much in chains)
D2) Kettle bell shrug stuff
D3) extended clean drops (start holding the full extension position, fast dip, then catch the weight in a deep front squat) 2x 5 x 95
SUPER PUMPED about today. Some major PRs, it helped a lot because of stupid mondayOwner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
10/10 off
played lacrosse! there is a league going on at 8pm which is pretty cool. I forgot how much I loved this game, and I realized how fast I have become O_O, I blew right by everyone.
I thought today was going to be rough because of the lacrosse game the night before... NOPE!
softtissue: quads, calfs, back,lats, triceps,adductors
Mobility: active leg drop, quadruped hip extension, hardroll, batwing bridge, wall slides, a lot of bottom up carries, rack position goblet squats
burgner clean/jerk warm-up
back squat: 5x95,135,185,225,275 2x315 (added belt) 5x5x350, straight up murdered this. I havent felt this much load move so fast.
Bench: 5xbar,95,115,135,155,175 3x195, 5x5x205
deadlift: 5x185,225,275 3x315, 3x365 2x405(with belt) 2x435, 2x405 All hookgrip
called it, ended with some major soft tissue in my rotator cuff, triceps, hamrstring (used a soft ball)
I am super excited about this sessions.Owner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
Oly lifting.... this was terrible. My arm's were going numb and aching. I missed a 135 clean! I was getting fed up. I called it.
about an hour later I decided I needed to finish up. I rolled out my entire upper body, stretched a lot of things. Hammered out 5x5x 165 tbar rows. did lots of swings and goblet squats.
My arm felt good but I knew this is a bad sign.
10/15 rolled and stretched
back squat http://www.youtube.com/watch?v=cm8KW...ature=youtu.be
3x395, 2x365 (but lower)
bench 5x230 w/ a pause (arms were shaking, I am missing massive shoulder stability)
my coach wanted me to max out on jerk...... again... 1x135, then jumped to 1x185, then 0x205, 1x200, 1x205, 0x220. My arms are hurting again.... I am just so sick of this. I need a new coach. He just wants to max all the time and it's destroying my arm.
This is the first time in 4 months that I felt like i HAD to deload. Everything else before this I could fight through it, and I would be ok. But this... this is terrible.
For the next 3 months I am going to focus on powerlifting, getting my body healthy again. AND possibly setting the California state record for back squat. The Drug tested 181 record is 485, after the 3x395, I am starting to realize how close I am to that. Time to get after it.
Thanks for reading, stay strong, lift strongOwner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
quick thing on what's going on with my elbow.
I am missing massive ACTIVE internal rotation, and am experiencing great should instability.
What I believe is happening is that this is causing my bicep/elbow flexors to be hyperloaded and causing them to attempt to stabilize my elbow and my shoulder together. The elbow flexors are very sensitive and will be aggravated by picking up weight plates, or anything small really.
The plan is to remove anything that really bugs my elbow (olympic lifting over my head) Add in lots of shoulder stability work starting with things that bypass my elbows for a few weeks. Work on my passive tissues (scapula massage/soft tissue) and shoulder active and passive ROM.
After a week I will update how my elbows flexors are feeling.Owner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
I did some soft tissue work midday (still nasty) I will need some professional help in my Neck/scapula/ parts of my hips.
I decided to deload this week.
back squats 2x5x275
bench 2x5x165 (felt my bicep a little)
deadlift 4x2x325 (pulling fast)
did some mid back activation
balance work
naked get-ups (using a fist and holding a shoe on your knuckles
did some wall slides (these seem to help the most)
and some other hip work
then did 4 rounds of 500m row w/ 30 double unders and a medium pace
deep tissue in my quads, scapula
did mobility work in ankles, t-spine, hips
activated with some sidelaying arm lifts, planks, balance drills,
T.G.U 4x2x45 pounds
weighted chins 10x3x35 (really focused on setting my shoulders down and back)
RDL w/ pause at mid shin 3x8x185 (fast up)
single-leg RDL 3x5x90 w/ double rack KN squats 3x10x90
prowler sprints 6x20y
I got a new massage tool in, so I did massive arm deep tissue, chest, adductors (anything I could reach). Arms feeling good, and my back has been lit up.Owner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
because I am not here as much as I wish it would.
Just made a facebook group for me putting out quality info here and there.
http://www.facebook.com/groups/445910875472397/Owner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
ok so! My bicep has been feeling a lot better. It's 100% a deep back arm line issue http://www.healingartsce.com/images/...k-arm-line.jpg
2 weeks back I deloaded a bit because of the arm.
squats 5x5x330 (hard)
bench 5x5x190 (practiced feet in front and heels down + pause)
deadlifts 2x395 Just beat
spead deadlifts 2x295,315,335,295,315
dead hang pull-ups with setting shoulder blades each rep bw x 10,8,5,5,5,4,3
get ups 3x2x45 much more shoulder stability
some rear foot split squats
back squat 5x375 http://www.facebook.com/photo.php?v=10152327784835271
bench 3x215 (the new foot position changes a lot for me)
clean complex (pocket to power,hang to power,floor to power, pocket to deep catch, hang to deep catch, floor to deep catch) 2x 1 complex x 165
fat grip curls 45 x 20,20,20
some trail runnings, tumbling, kettle bell carries
back squat 5x5x340 (sweet! fairly easy)
bench 5x5x195 (still hard but arm is feeling good)
deadlifts 2x395,395,395,385 (not as good as I wished it was)
jump rope, soft tissue
treadmil incline sprints 8x 15s x 8grade, 8mph
speed deadlifts w/ bands 2x275,295,2x275,2x295
T bar rows 5x5x (5x25pound plates and a 10)
2 arm super sets
matt pushes (wasnt at the gym with my prowler) x6
I am feeling good, looking lean and feeling strongOwner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
squats (short adductor was super tight) 1x345,1x370 2x395 (deep) got a little scared and didn't attempt a 3rd rep
bench 6x215 (changed my foot stance for the meet coming up)
turkish get ups 3x2/2x55
clean complex: 2 x 1 each x 175
pocket power clean
hang power clean
power clean
pocket squat clean
hang squat clean
squat clean
No bicep pain! feeling good.
Thanks for reading, stay strong lift strongOwner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
outdoor workout.
50y sprint, 10 push-ups, 50y sprint, 5/5 kettle bell snatch, 50y sprint, 10 push-ups, 50y sprint, 5 pull-ups................ Did 2 rounds of this and my heart felt like it was beating out of my chest.
then did some y-t-w's on a TRX, and some TRX chest presses. Bicep felt good, everything felt good.
squats 2x355,375,365,370,375,380 all easy
deadlifts 2x385,395,415,425,435,415 1x465
all fast
Paused bench 10x175,8x180,6x175
double overhead DB carries 45 x 30y
waiter carriers 2 trips x 30y w/ 45s
the squats never got over an 8RPE, and the 1x465 dead felt like I had 1 more
I haven't felt this good in forever.
Thanks for reading, stay strong, lift strongOwner of Evolution Fitness Coacing. -online training/programing
Re: LC's log and other stuff
Just joined your facebook group (I'm Hayden). I'm really feeling stuck and like I don't have time to lift in season right now, but I'm looking to your group for some inspiration. I realized earlier in this year that I really got ahead of myself trying to do the 5/3/1 program, and even trying LMs program on his website, when my basic lifts weren't really up to par so I picked up a copy of Starting Strength, gave it a good read, and I'm going to try out the nice and simple Starting Strenths program. If I have any questions I'll be sure to go to your group for help. Reading through just a few posts you seem like a great and knowledgeable guy.CEO/Titan Classic/East Coast Mesh | CEO/Ti22/East Coast Mesh | CEO/OG Platinum Alloy/White Jima Semi-Hard
Out of commission. Stupid ACL.


text:
|147 posts found
Hard Core Member
Joined: 4/20/05
the main point i think is that, mmorpg players DONT NEED another wow clone we have enough already.
if u are going to take ideas , take it from FFXI (pre abyssea) , what awesome experience , i miss it everyday.
i wanted FFXIV to be an improved FFXI (more instanced endgame 4 example ,thats a good idea ) , quest based for solo players , but good exp por partys too .
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Advanced Member
Joined: 8/10/12
Originally posted by Magiknight
Let's see... crafting was unique, guildleves were the quests, and they were quick and time limited, as well as limited in the amount you could do daily (quests similar to WoW not having been available at launch) and, the way the story was presented is much different than WoW, skills were your main progression at first and levels weren't as big of a deal, until they flipped it later down the road, skill xp was given during the fights rather than after them, and they were never guaranteed from every monster...
No auction house or anything at first, and when something was added, they opted for a system where you had an NPC sitting in rooms with a bunch of other NPC's and you basically just wandrered through and checked each one individually to see if they had an item you wanted, and if your NPC was there, you just had to hope someone wandered by, checked your guy and saw somethign they wanted.
The progression wasn't quite as linear as WoW, and sometimes you'd just wander off into zones near where you were questing and run into stuff you couldn't even come close to handling, and even in places in the zone you WERE questing, there was incredibly tough monsters randomly strewn about that you couldn't kill yourself generally.
This is how the game was at launch. There was also not a TON of content, and it was mostly based on grind, which the amount of xp you could grind was also limited weekly I believe... maybe daily.
So there ya go. There's likely more, but I can't think of everything right now.
Well 1.0 crafting nothing like wow the u.i nothing like wow the gameplay and mechanics nothing like wow soooooooooooooooo whatever dude.
Originally posted by Wolfenpride
The class system and leve quests were unique. The leve system was not fun at all. It can't be traced back to earlier games. A freeform class system can't be traced back to any earlier games either. I'm a fan of multiple classes for one character because it makes that characters more permanent. If you don't have permanence you can't have a community.
All of the major missions and quests were always instanced at some point, for a fight or NPC or something. I can't think of a single world monster that was epic. Older games had world monsters. I was a white mage and my mana would always replenish within a minute after a fight. The TP was kind of unique. Other games have timers. I can't remember the original interface. Now it is very similar to other games.
Originally posted by drivendawn
The crafting was different. I liked it
Novice Member
Joined: 9/25/12
Originally posted by drivec
Because it hasn't worked for any other game in the last 8 years?
WoW isn't a very good game, or its clones would be doing well, wouldn't they? WoW is an outlier.
People want originality. XIV had it, but it wasn't finished. It was still far more interesting than a WoW clone. Instead of fixing their design issues, they just cloned WoW, which is a one way ticket to failure.
Originally posted by DavisFlight
Yep quest baced leveling and standard UI equals WOW clone and fail lol whatever.
Originally posted by drivendawn
As well as a short ladder to the top, lots of solo play, lots of instances, every class bring a hybrid, beind led by the nose from point to point, no world monsters, end game focuse, etc.
Originally posted by Magiknight
Most of that is in other games.No world bosses where did you read that? XI had hybrid classes and endgame focus.
Originally posted by drivendawn
Most of that IS in games post WoW.
The only hybrid class in FFXI, pre WoW influence, was Red Mage. FFXI was as much about the journey as the endgame. There was content to do along the way. The Chains of Promathia Expansion pack required mad grouping, story, and hard ass fights to do as you leveled up.
Spotlight Poster
Joined: 9/21/12
Originally posted by Aviggin
While the implementation was awful, the EQ1 style auction house is 100x more negaging than the WoW style auction house. A good search function is needed but window shoping in the old Luclin Bazaar was a blast
Lets clear this up.
When Yoshi talks about looking to WoW he means that ARR will have the same quality of life, UI, basic world layout, controls and polish that is the standard in fantasy thempark mmorpgs. Even if you intend to do something very different from WoW you still need to be aware of the standard to know what most people are used to, even if it's something as basic as inventory system, so you don't re-invent the wheel unnecessary.
Tanaka and his crew where operating in a vacuum, with no idea what the rest of the world had been playing or what devs had been building upon. This isn't about WoW clones; this is about standards of convenience that FFXIV lacked completely, and for no good reason. It wasn't a bold new experiment; it was a mess, due to ignorance. The UI had so many awkward and redundant elements, and combat so many stages, the map, NPCs, crafting so convoluted and unhelpful. What few original ideas FFXIV had was lost in the obtuse design, not to mention the technical incompetence.
The mmo world, from Rift's server tech and dynamics, to audio NPC info dumps in DCUO, to the action combat in TERA, to open world and pvp in GW2 and story presentation in SWTOR all have something that Squenix can learn from. Only once they know what other ideas have been tried, what has failed and what has worked can they build upon that with something new. If you look at their latest production diaries they are starting to include ideas I have never seen in an MMO, such as boss drops and class gear for you mount.
People who worry about a WoW clone fail to appreciate just how out of touch the FFXIV devs where for so long, they need to catch up, even if it means sometimes making the same mistakes others have made.
Originally posted by zevni78
I just don't want to run around killing everything in site while I'm spamming buttons. I don't want to run from map marker to map marker. I don't want to solo to max level so that "the game can start" and I can participate in raids. I have no desire to be max level within a few months of playing. I have no desire to do instanced dungeons. If I wanted to play a game with 6 other people I would play Starcraft or Diablo. If it isn't challenging I don't want to play it. FFXIV 1.0 was most of what I just mentioned. WoW was also this. Sorry about my babbling
Reading threw the thread again there seems to be some confusion as to the order of events.
Tanaka was in charge of FFXIV 1.0 from the start until he was booted off a few months after launch. He and his crew knew of WoW only as a rival, the suits upstairs insisted FFXIV launch before it was ready to beat Cata's release. (Though the premature release wouldn't have helped with all the other deeper problems).
Tanaka and Co. Made FFXIV according to what their own ideas as to what would be convenient for them to manage, resulting in stiff penalisations and limitations for players. Tanaka didn't include many elements from FFXI, or any other game. I've played most of his previous projects for Square, none are has badly designed. FFXIV didn't just lack basic features from WoW, but from just about every rpg or MMO of the last 10-20 yrs. Different but often in a very bad way was the FFXIV experience.
Yoshida took over with his new team and took a great deal of advice and criticism from players from Japan and the West, and found among other things that most were used to certain basics. We didn't want a WoW clone, or even a total FFXI clone, just an mmo that innovated where it needed to, and didn't either try new ideas without testing them, or use old ideas that the mmo player and developer community had moved on from.
It is not being derivative to learn from hundreds of other studios and millions of cases of trial and error.
Originally posted by Magiknight I just don't want to run around killing everything in site while I'm spamming buttons. I don't want to run from map marker to map marker. I don't want to solo to max level so that "the game can start" and I can participate in raids. I have no desire to be max level within a few months of playing. I have no desire to do instanced dungeons. If I wanted to play a game with 6 other people I would play Starcraft or Diablo. If it isn't challenging I don't want to play it. FFXIV 1.0 was most of what I just mentioned. WoW was also this. Sorry about my babbling
Fare enough, if you could get through the bad design in 1.0 (which was a challenge in itself) I guess there was un-inspired game play, but not due to looking at WoW, just a lack of imagination, (and content). There were more group and crafting focused elements (although very badly done), and open world NMs than WoW had, not to mention story, if the lack of audio didn't bug you. I can see why instances would be an easier solution. But that was for 1.0, Yoshi was only able to add things on a system he intended to scrap. Only with ARR will we see if he can pull-off good open world, besides given the single player origins, FF does kind of lend itself to instanced dungeons. I also object to any comparison of the guild leaves to WoW style quest hubs, those leaves struck me as a massive step back from even WoW's design.
It sounds like you have a very specialized set of requirements, what mmos out now would you say fill them?
Originally posted by zevni78
The same person, Komoto, directed FFXI and FFXIV. He played Everquest. How did the game lack basic features of MMORPGs from the last 10-20 years? FFXIV was badly designed. I don't think anyone will dispute that. What are you speaking of when you say "stiff penalisations and limitations?" The point of the thread was how much FFXIV ARR will be like WoW. Yoshida also wrote off the opinions of everyone who played FFXI and FFXIV 1.0. I cna only guess where he is getting his criticisms from.
Originally posted by zevni78
I never said guild leves were comparable to WoW style quest hubs..........
I know 1.0 was badly designed, everyone knows this. I hated 1.0. FFXIV 1.0 had no more group conent than WoW. None whatsoever. You can solo to max level. I never once encountered a world NM in 1.0. I only played to level 35 (I think). The story was terrible in WoW (look at the introduction movie). I don't see how instanced dungeons are related to Final Fantasy or any MMO. They are for people who want to play with 5 or 6 other people and come back to a massive economy or massive PVP.
The number of games released in the past 10 years that interest me is 0.
Originally posted by Magiknight
Originally posted by zevni78
The original team said they were using WoW as their model of success. They can admit whatever they want after the fact, it doesn't matter. I don't care anything about FFXIV 1.0. What it lacked, penalties, community, are of no concern.
The entire point of this thread was to address ARR and its relationship to WoW. I don't see much concering that.
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Joined: 5/20/04
Originally posted by Magiknight