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Amplify your everyday essentials with Christian Louboutin's neon-pink patent-leather wallet. Studded with lacquered spikes and finished with plenty of internal pockets, it's an electric take on the label's fierce and fashionable aesthetic.
Neon-pink patent-leather (Calf)Lacquered spikes at front, designer stamp at backInternal bill compartment, four card slots, slit pocket, snap-fastening coin pocketSnap fasteningDesigner color: Rose Paris
Product code: 331225 - Need help? Contact us

subset: commoncrawl


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Kentucky Fried Chicken Controversy
A selection of articles related to kentucky fried chicken controversy.
Original articles from our library related to the Kentucky Fried Chicken Controversy. See Table of Contents for further available material (downloadable resources) on Kentucky Fried Chicken Controversy.
- Baba Yaga: A Demon or A Goddess?
- Growing up in Kiev, Ukraine, I loved reading and listening to fairy tales. These stories, filled with Slavic flavor, were opening up a new world for me, a world where one is to learn lessons and always to succeed, a world in which no matter how many hardships...
Deities & Heros >> Slavic
- Ehwaz
- The third rune of the third aett bears the reconstructed Common Germanic name Ehwaz. Later, its name became Aihws in Gothic (note how archaic Gothic is), and still later, Eh in Anglo-Saxon. If you remember that "k" in Indo-European changed to "h" in Germanic,...
Divination >> Rune Stones
- What is Subliminal Influence?
- The term subliminal is technically archaic , though it is still in common use. The problem is that it is hopelessly bound to the concept of a well-defined sensory threshold, a concept made obsolete by the introduction of signal detection theory into...
Parapsychology >> Subliminal Persuasion
- Why are some experts skeptical about subliminal influence?
- There was once a legitimate scientific controversy over whether subliminal perception really occurs or not. The question was whether someone can perceive something unconsciously. All kinds of experiments were performed to try to prove that we were...
Parapsychology >> Subliminal Persuasion
- Isa
- Last year I wrote the Hagalaz article while snowed in. Later in the year I somehow managed to get the Nauthiz article written. (Library School is going well, got 3 A's and a B, should be finished by the end of 99, and in the spirit of Wunjo, a moderate "h...
Divination >> Rune Stones
- The Ancient Goddess Barbi: Historical Views from the Year 5000
- (Author's Note: Read this only if you consider laughter a sincere form of worship!) In the year 5000, historians will seek to patch together traces of the past, to discover what life was like in today's current era. Here's one humorous view of what they might...
Paganism & Wicca >> Humor
- In Praise of Pumpkins
- I have always had a fascination with pumpkins. As a child I enjoyed Christmas and Thanksgiving and all the other holidays we surround our year with, but Halloween was special. Halloween spoke of ghosts, ghouls, witches and all the primal fears that children...
Holidays >> Samhain
Kentucky Fried Chicken Controversy is described in multiple online sources, as addition to our editors' articles, see section below for printable documents, Kentucky Fried Chicken Controversy books and related discussion.
Suggested Pdf Resources
- KFC National Council and - Delaware Business Litigation Report
- Jan 31, 2011 the breast meat of Kentucky Fried Chicken remains moist. See ...
- www.delawarebusinesslitigation.com
- Business Ethics in India
- The KFC. (Kentucky Fried Chicken) controversy provides an illustration of "subtle unethicality".
- www.springerlink.com
- Caeser Barber v. McDonald's Corp, et al.
- D/B/A KENTUCKY FRIED CHICKEN, and/or W'ENDY'S INTERNATIONAL, INC, conduct systematic and .. adjudication of the controversy.
- news.findlaw.com
- Plaintiff is suing KFC.
- www.paed.uscourts.gov
- Defendant KFC is the world's most popular chicken restaurant chain, and is a . minimally diverse and the amount in controversy exceeds $5000000.00.
- www.adlawaccess.com
Suggested News Resources
- Hot Talk: Beyonce's new single "Bow Down"
- Beyonce released a new single, and people are upset about some of the lyrics. Find out what Wendy Williams, A.J.
Suggested Web Resources
- Racist KFC advertisement Controversy! - YouTube
- Jan 7, 2010 KFC's allegedly "racist" ad has "shocked" some ignorant american media halfwits , and Blunty3000 has something to say about it...
- www.youtube.com
- KFC - Wikipedia, the free encyclopedia
- KFC, founded and also known as Kentucky Fried Chicken, is a chain of fast food restaurants based in Louisville, Kentucky, in the United States.
- en.wikipedia.org
- Urban Legends: KFC truth?, international house of pancakes
- Mar 12, 2005 All you read into the KFC controversy is nothing but someone's idle time at making up stories.
- en.allexperts.com
- Perspective of Monk: Video of KFC Staff sparks a controversy
- Jul 3, 2011 Video of KFC Staff sparks a controversy.
- holiestmonk.blogspot.com
- KFC ad in Australia cooks up racism controversy - New York Daily
- Jan 6, 2010 The colonel may have a secret recipe, but all KFC has cooked up with a new ad is a racism controversy. U.S.
- articles.nydailynews.com
Great care has been taken to prepare the information on this page. Elements of the content come from factual and lexical knowledge databases, realmagick.com library and third-party sources. We appreciate your suggestions and comments on further improvements of the site.
Kentucky Fried Chicken Controversy Topics
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We think one of the best things about Bluestone is its honesty and integrity. We really do try to put our philosophy into action here to make great holidays for our guests without costing the earth. So we're more than happy to talk to the press – we think you'll love the place as much as we do.
If you'd like to ask us any questions about a piece for press or broadcast, please email us: firstname.lastname@example.com
We can also supply photographs and quotes, if you would find them useful.
Half of holidaymakers expect holiday companies to use social media channels such as Facebook and Twitter to deal with customer service enquiries, a survey undertaken by Bluestone National Park Resort has found.
Read More
People would spend less money on meals out, new clothes and alcohol before buying supermarket own label or value food brands to save up for a holiday, it has emerged.
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The search has begun for recruits to join the Bluestone Academy, an ambitious scheme to support job and career opportunities in West Wales.
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Make it #MotheringMarch instead of Mothering Sunday, giving mums' a month of celebrations, spreading the affection, fun and relaxation, according to Pembrokeshire's Bluestone National Park Resort.
Read More
With a generation growing up finding adventures online, on tablets PCs or just the TV, more families are realizing the benefits of taking their children into the great outdoors on a short break holiday to find some real life experiences.
Read More
Would you be interested in reviewing a break at Bluestone for your blog? Why not become one of our Bluestone Bloggers!
Kids are 17 and under, tots under 2 yrs and in a cot


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Select Local Merchants
Time Well SpentRead MoreTreat yourself to a spa day every now and then. Time Well Spent in Elk Grove is a great place to visit with all the luxurious treatments it offers. Rejuvenate your skin with a facial from this spa and leave feeling silky smooth. Feel your troubles drift away as you enjoy the different specialty massages at this spa like hot stone and deep tissue. Remove unwanted hair with Time Well Spent's painless hair removal services. You'll want to book an appointment before heading over to this spa. It has an appointment-only policy. Why pay a fortune when you can snag a deal? Time Well Spent has all your favorite snazzy spa services at practical prices. Patrons can choose to charge their bill, as Time Well Spent welcomes the use of most major credit cards. Drivers can access the parking lot next door. There's no better place to spend your day off than at Time Well Spent so book your spa treatment today.9727 Elk Grove Florin RoadElk Grove, CA US
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DQ SalonRead MoreFounded on the idea that guests are "treated as royalty," DQ Salon, short for Drama Queen, fields a staff of stylists that crafts new hairstyles atop clients, whose reflection is already festooned with giant, iron crowns that rest above salon mirrors. Using natural and organic products and Rapunzel's self-help book, the salon's experts trim tresses, change hues, remove unwanted stubble, and meticulously groom fingers and toes with hair and nail services.8145 Elk Grove Blvd, Ste 10Elk Grove, CA US
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Solé Spa by SarahRead MoreWhat services does your business offer and what makes your business stand out from the competition? My motto is, "just get on my table..." (as I am smiling). I give such a Relaxation, Therapeutic, HEALING massage, You will want to come back for more. Through my extensive knowledge in massage of 5 yrs. plus and my expertise, I am ALL that I say I am.. And that is a "skilled & amazing Therapist" What was the inspiration to start or run this business? During one of my pregnancy's I had a massage therapist. She was passionate, kind and genuine in her massage. I wanted what she GAVE. So, I pursued my dream. To educate in holistic living and the benefits of massage, being part of helping others heal through massage. As, this therapist did for me. What do you love most about your job? Having a trusting relationship with your client in healing the aches and pains. Removing the stress of work, play, and life in general. Creating a bond with the client, that when they get, "on my table", its like..."Calgon take me away!!" What is the best reaction you've ever gotten from a customer? "I couldn't move my neck, due to car injury and YOU are a healer...I can move it and my headaches are GONE!" "The best massage EEEVER!! "Didn't want to get off the table" "Myo-fascial was amazing"3436 American River Dr st 6Sacramento, CA US


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A China-Vietnam Military Clash
The risk of a military confrontation between China and Vietnam is rising. Although the two countries have enjoyed close party-to-party ties for decades, since 2011 they have both asserted conflicting claims to the South China Sea. Joshua Kurlantzick, senior fellow for Southeast Asia at CFR, discusses a potential clash between the two countries and implications for the United States in this new contingency planning memorandum.


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This wine has finally begun to reveal some potential. It has been closed and frightfully tannic for the last decade. The wine exhibits a good dark ruby/garnet color, a sweet nose of cedar, chocolate, cassis, and spices, good ripe fruit and extraction, and a weighty, large-scaled, tannic finish. Although still unevolved, it is beginning to throw off its cloak of tannin and exhibit more complexity and balance. I remain concerned about how well the fruit will hold, but this wine will undoubtedly hit its plateau around the turn of the century. Putting it in the context of what is a largely disappointing range of Mouton-Rothchilds in the decade of the seventies, great bottles of the 1970 are superior to the 1975, but this is clearly the second-best Mouton of the decade.Author: Robert Parker
Professional content appears courtesy of Vinfolio
A garnet, brownish color and maturing aromas suggest this is ready for drinking, but it tastes closed in. Still, a very good wine, with tar, cedar, smoke and cassis flavors, finishing with an interesting meaty note. Drink now.--Mouton-Rothschild vertical.Drink Dates: 1991+
Professional content appears courtesy of Vinfolio
1 of 1 people found this review useful.
1 of 1 people found this review useful.
15 bottles owned by 9 collectors.
Since its founding in 2003, Vinfolio has brought the rarest and highest-quality wines to the collector market. Located in San Francisco and Napa, we are a company of wine experts who understand and value the importance of wine provenance. Our premium supplier relationships and first-in-class technology help us protect your wine from sourcing through shipping with extraordinary care that only we can provide. Don't trust your fine wine with anything less!Learn More


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The Coonawarra Cabernet Weekend showcases and celebrates the sheer quality of Coonawarra Cabernet Sauvignon and the craftsmanship of the region's winemaking community. 2015 marks the 19th year of this renowned event.Coonawarra is renowned as one of Australia's finest wine regions and is particularly known for producing world class red wines especially Cabernet Sauvignon. Its secret lies in a magical marriage of rich red terra rossa soil, limestone, pure underground water and a long cool ripening season for the grapes. The Coonawarra Cabernet Weekend is filled with tastings, master classes, tutorials, live music, entertainment, gourmet food and of course fantastic Coonawarra wines! Contact event staff for all prices.
Coonawarra Cabernet Weekend
Riddoch Highway
South Australia 5263
Toll Free Number
Not available
+61 (08) 8737 2392
+61 (08) 8737 2433
+61 418 816 316


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The Passenger Innovation Awards aims to ignite new ideas in the passenger world.
Why closing gaps in the Tokyo Convention will be a deterrent to unruly passenger behavior.
The trusted source to prepare and document dangerous shipments in compliance with international regulations.
Gain strategic insights on trends and opportunities with customized global passenger flow data.
We're adding new IATA training centers, partner locations and distance learning options to bring our training closer to you.
Join us on 20-22 October in Hamburg & meet high level industry professionals to discuss industry transformation.
Tony Tyler's address to the 1000 delegates from industry and media who gathered in Miami 7-9 June for IATA's 71st AGM
The IATA Ground Handling Council (IGHC) Directory lists all members of the IATA Ground Handling Council. IGHC brings together over 300 IATA airlines, ground service providers, airports and non-IATA airlines which are engaged in ground handling services worldwide.
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Play our fun game and find out if the one you like likes you back. Confide in us if you think you'd hit it off by clicking: Yes, No, or Maybe. We'll anonymously find out and let you know if the feeling is mutual. You have nothing to lose!
You've already said YES! If the feeling is mutual, we'll let you both know.
You've already said No. If you've changed your mind, let us know. If you say Yes, we'll anonymously find out if the feeling is mutual. You have nothing to lose!
You've already said Maybe. If you've changed your mind, let us know. If you say Yes, we'll anonymously find out if the feeling is mutual. You have nothing to lose!
You both said YES! The feeling is mutual. Now the rest is up to you! Say Hi and get the conversation started.
Why is writing about yourself the hardest thing to do? I just actually washed dishes to procrastinate having to write this paragraph!! Seriously. Dishes.
OK, here goes...I'm a financial consultant (I know, the most vague job description known to man, right?). I've gotten to travel to some pretty cool places - both in the US and abroad - And I've gotten to take some great vacations on points and miles! But the road finally got the best of me and I took a great new job that let's me stay local instead of flying out each week. My miles balance should keep me busy for a while...
I enjoy being with friends doing all kinds of activities (shocker right? I'm sure you've never heard that on here before?) from seeing movies to lazy days on the couch to trail running to camping and hiking. My friends are great, but we're not joined at the hip. I don't need to be surrounded by them all the time to have a great time... I am the type of guy who will turn off his phone and just hang out with you. I love Braves games and college football but you loving them is not 100% necessary for a match.
I have a dry sense of humor and value sarcasm and witty banter. I recently finished a term helping run a non-profit program and am committed to volunteer work - I know everyone says that they enjoy volunteer work but I genuinely enjoy doing it and think it helps balance out the demands of work and whatever else is going on in life. Even though I generally eat healthy, I love splurging at new restaurants and adventuring into new areas of town - thank you ScoutMob!
I am active and enjoy working out but dread and avoid treadmills and elliptical machines. I enjoy cooking (but not as much fun when cooking for one). I have two awesome nephews (they are the super cute kids in the picture) and love spoiling them when I get the chance.
I like being the guy: I'll open the door for you, I'll be polite, I'll walk you to the door at the end of the date, but if you read this before I get to you, nothing is as hot as a woman taking initiative so send me a hello!
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Spark Networks USA, LLC does not conduct background checks on the members or subscribers of this website. However, the safety and security of our members is our top priority. We urge all members to follow our online safety tips.
The Color Code icon tells you that this member has taken the FREE Color Code Personality Test and wants to share his/her results with you. You can read all about their Color Code profile on the new Color Code tab.
The Color Code, by Dr. Taylor Hartman, is one of the most insightful personality tests in existence, and is made up of four personality Colors, or driving Core Motives. The Color Code teaches you the real motives behind your actions and how to better relate to other personality types.
Don't miss this chance to get valuable, life-changing personal insight, it only takes less than 15 minutes and it's FREE!
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Any woman who has more than one child can tell you how different each child is from birth. You are born with your personality intact. The Color Code is based on your natural, innate personality type. Of course, people may change over time, but your Core Color will always remain the same.
Sometimes it is difficult to choose from the four options given, but there is usually one that fits better than the rest, or at least one that you could see yourself as more so than the others. If you're still unsure, try asking someone who knows you well, such as a parent or sibling. They can give clarity on areas of your personality that you may not notice.


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Show all reviews
Polo by Ralph Lauren
Every now and then I get a whiff of someones 'Polo'...it does smell great (for a change of pace) As a matter of fact, I think (about a couple years ago) I purchased a bottle after I had encountered a gentleman who was wearing it. It smells pretty good and it reminds me too, of the less stressful times of my youth!
02nd January, 2001


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Correction: Counseling the rich story
LOS ANGELES - LOS ANGELES (AP) - In an April 30 story about practitioners who counsel the rich about their money woes, The Associated Press erroneously referred to the wife of psychologist and wealth coach James Gottfurcht as a psychologist. Her correct title is wealth coach.
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FLIR Systems, Inc. (NASDAQ : FLIR) has won a bronze medal in the "concours de l'innovation des salons Batimat, Interclima+Elec et Idéobain." FLIR was awared for its FLIR C2 compact thermal imaging camera in the category "Site material, tools and equipment".
FLIR Systems, Inc. today announced the release of the FLIR T1020, also known as the FLIR T1K, a premium thermal camera for use in a multitude of industrial and building diagnostics applications. The T1020 is a high definition handheld instrument featuring exceptional measurement performance, outstanding image clarity, and a highly responsive user-interface. The T1020 allows users to find hot spots quickly, measure them precisely, and streamline their entire work process.
FLIR Systems, Inc. (NASDAQ: FLIR) announced the new CM55/57 Flexible Clamp Meters and the TA72/74 Universal Flex Current Probe Accessories designed for electrical applications. Made with narrow, flexible coil clamps, these new tools allow electricians to take accurate measurements in tight, awkward spots that are difficult to access with a traditional hard-jaw clamp meter.


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Blow Them Away by Shadowlover6Watch
©2012-2015 Shadowlover6
And this is the last one I did before I fell asleep. Here is a kiss to all my followers and to those who will soon to follow lol
sexy ^^
you are really gorgeous and sexy ^^
Just beautiful. So enticing. Makes me want to reach right in there. :wink:
love it!
' Awwwwww, so HOT !
Awesome rack, it's been a while
Nice shot, you got lovely and innocent expressions , so pretty
@.@ *faints* <3
Beautiful and sexy.
Thanks for the kiss... and your amazing cleavage
tnk for the kiss and tnk you for the great view beauty
Thanks for the kiss <3
that for me ?
Even better than the first one, the way your hair is framing your face is more complementary. Nice shot, incredible cleavage, btw...
I thought so myself as well. I feel i should Have just put that one on but i did the first one than the other one much later.
<3 <3
i can't say because it would sound kinda perverted


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Arthritis Health Center
Juvenile Idiopathic Arthritis Symptoms - References
Nistala K, et al. (2009). Juvenile idiopathic arthritis. In GS Firestein et al., eds., Kelley's Textbook of Rheumatology, 8th ed., vol. 2, pp. 1657-1675. Philadelphia: Saunders Elsevier.
Warren RW, et al. (2005). Juvenile idiopathic arthritis (Juvenile rheumatoid arthritis). In WJ Koopman, LW Moreland, eds., Arthritis and Allied Conditions, 15th ed., vol. 1, pp. 1277-1300. Philadelphia: Lippincott Williams and Wilkins.
Hashkes PJ, Laxer RM (2005). Medical treatment of juvenile ideopathic arthritis. JAMA, 294(13): 1671-1684.
In this article
This information is produced and provided by the National Cancer Institute (NCI). The information in this topic may have changed since it was written. For the most current information, contact the National Cancer Institute via the Internet web site at http:// cancer .gov or call 1-800-4-CANCER.
WebMD Medical Reference from Healthwise


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Final Approach Floating Goose Decoy
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Includes 6 drakes and 6 hens
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New! Summit Goliath SD Climbing Treestand
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CCI LR Signature Swamp People Mini-Mag Ammo, .22 LR, 36-gr., CPHP...
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Summit Viper Classic Treestand
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Gander Mountain Zero Gravity Padded Lounger, X-Large
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New! Nikon Prostaff 7i Laser Rangefinder
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Spypoint G8 IR 8MP Trail Camera
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New! Summit OpenShot SD Climbing Treestand
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Rivers Edge Classic Big Foot XL Hang-On Stand with Footrest
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Axis Of Play Volume Control
Kicking off Belfast Music Week is a special show brought to you by the all-ages promotors Volume Control. Volume Control is a group of young people aged 15-18 years old and they have been running fantastic all-ages shows in the Oh Yeah for a fewyears now, however this has to be the highlight so far. The bill includes Rainy Boy Sleep, Silhouette, Coly Strings, Axis Of and A Plastic Rose. Something for everyone, and a great variety of up-and-coming talent from across NI
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'Diarrhea' virus outbreak at Commonwealth Games athletes' village being sorted
With the Glasgow Commonwealth Games just round the corner there has been a suspected norovirus outbreak at the athletes' village and is reportedly being sorted.
Since reports first emerged on Wednesday, the contagious diarrhea and vomiting bug has spread to 53 workers.
However, Commonwealth Games CEO David Grevemberg said that the situation was not a problem and is being dealt with, The BBC reported.
Grevemberg said that the health and safety is top priority, adding that they are in control of the situation and it is all being sorted, things are looking great.
The opening ceremony for the 2014 Games will take place on Wednesday, with the action getting under way on Thursday.
(Posted on 21-07-2014)
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Pete is a Design Entrepreneur passionate about building iconic brands and new start-ups across multiple industries. He graduated Magna Cum Laude with a Bachelor of Industrial Design with a focus in Entrepreneurial Management. His career as an Industrial Designer has led him to design for multiple design consultancy firms in the Midwest and West Coast regions working under design leads at all phases of product development.
He grew up around the suburbs of the windy city of Chicago and moved to the West Coast soon after graduating to begin his ventures. He currently resides in Santa Barbara, California where he pursues his passion in entrepreneurship developing new business in technology design, consumer electronics, lifestyle & sport industry, 3D printing, and the manufacturing global market.


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31 Jul 2014
Hey, this is the beginning of the final month for the summer. Crazy as that sounds it's true. As a parent all I can think about is that school is starting again soon and normalcy shall return to the land. Sounds a bit dramatic doesn't it?
The strength challenge is wrapping up this weekend with the CrossFit Total and Hydrostatic Weighing operated by Keith of MetroWave Fitness. The Saturday classes will be conducting the CFT as well. If you did the test back in May but didn't participate in the challenge, come in and retest so that we can compare.
There is a code from CrossFit that was hammered in me when I first started training in its methodologies. It is "MCI" or "Mechanics, Consistency, Intensity". This is important, you see. Training at high intensities with large volume and high skilled movements, that you see in a program such as CrossFit, can be dangerous and cause injury if you are not intelligent about how you go about things.
Mechanics – First learn the movements correctly. Seek a higher understanding as to why we perform the movements we do and how they benefit you outside of the gym. Practice proper progressions before jumping ahead to more advanced movements. Though you may have the ability to do some of these movements you may not have necessarily laid the foundation to handle the physical stress they bring about.
Meet regularly with your Coach to review mechanics and seek performance improvements. Develop together a plan to attack weaknesses and turn them into strengths. This is a lifelong pursuit of a higher level of fitness so enjoy the ride!
Consistency – Consistently train, week in/week out. If you are training 3-4 times per week you will establish a great level of fitness that will allow you function in almost all activities you wish to. Be consistent in your recovery; be it mobility work, yoga, meditation (very under appreciated by the way), or just taking more naps. Eat quality food and eat consistently enough to support your training. Avoid excess and don't be a fool and under eat. You are really only hurting yourself and you will miss your goals.
If you are traveling that doesn't mean your fitness needs to end. Email your Coach and ask him or her to put together a plan for you while you are away. If you are planning to visit a CF Affiliate, contact them ahead of time to make sure that they permit drop ins.
Intensity – Ah, the mecca of fitness! It is not a secret that being able to train with intensity is where the magic is attaining the results for which we are seeking. Intensity = Power = work/time = (force x distance)/time. Lift more and do it faster, longer, and further. Why? Because it creates a hormonal response releasing testosterone and growth hormone into the body. EVERYONE including the ladies wants this as it increases your energy levels, slows the aging process, improves vitality, and improves libido! Yes, you read that last part correctly.
Intensity is what many newcomers try to put first. This is a great error. You must set the foundation or you risk plateaus or worse injuries and burnout. Keep it in check and commit to a lifetime of PR's and great health!
Saturday 8/2
CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift
3 attempts at each lift
Sunday 8/3
1a. Back Rack forward lunges @ 20×2, 10 x 3 sets (10 each leg), super strict, rest 1:00
1b. Ring Dips – 8-12 reps x 3 sets, rest 1:00 (if you cannot perform 8 unbroken reps then perform clusters of 188.8.131.52 x 3)
2. 3 rounds for time
20 Pull-ups
15 BB Thrusters, 95/65
Monday 8/4
1. Squat Snatch @ 78%, 1.1.1 x 3 sets, rest 3 minutes between sets
10 Power Snatch, 75/55
15 Toe 2 Bar
10 Box Jumps, 24/20 (step down only)
Tuesday 8/5
1. 200m repeats x 7, rest 1:30 between efforts
2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between
3. Complete for time
100 double unders
50 wall ball shots
Wednesday 8/6
10 Pistols (5 each leg)
20 Pull-ups
40 AbMat Sit ups
rest 5 minutes
50 Squats
25 Push ups (chest to deck)
12 Power Clean, 135/95
Thursday 8/7
1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24
2. Row 10 minutes at Zone 1 (nice and light)
15 rounds
Run :30
Walk :30
Row 10 minutes at Zone 1 (nice and light)
Friday 8/8
Run 200m
5 Burpees
rest 5 minutes
Row 300m
5 Deadlift, 135/95
5 Burpees
rest 5 minutes
15 Wall ball shots, 20/14
10 Box Jumps
15 Row Calories
18 Jul 2014
071814 – Fire It Up Friday!
It's a great morning here in Ol' Latrobe while getting away with the family for a few days. We have been spending time relaxing, hitting the parks for the kids, and reuniting with family that we haven't seen for some time. Getting away is good for recharging the batteries so we can hit it hard again once we are back in town. I am looking forward to hitting some heavy iron!
It's about time for me to FIRE IT UP and here is what I am going to be doing for my workout today:
2 suicide sprints on the basketball court
5 Burpees
10 Push ups
15 Sit-ups
20 Squats
Next Friday is our In-House Throwdown beginning at 6:00pm. The heats will go off every 30 minutes with 8 athletes at a time. Right now the plan is for 5 Heats finishing the final heat at 8:30pm. Afterwards we will be ordering in delivery from Soul Fire BBQ or you can bring something from home. Bring your favorite summer beverage and kick back with some friends.
Sign up for your Heat HERE.
Saturday 8/19
1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%
2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest
Hold the pace for all 20 rounds
Sunday 8/20
"Grace + Helen"
With a partner perform the following:
60 Clean and Jerks, 135/95
6 rounds of
400m run
21 KB Swings, 24kg/16kg
12 Pull-ups
For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.
Monday 8/21
Perform three rounds of this couplet for time.
Three muscle-ups
50 sit-ups
1) Perform any sit-up you want.
2) If you still can't perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.
3)Typically, you'll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.
Tuesday 8/22
1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets
1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure
2. 10 sets x :10 L-sit hold, rest :30 between sets
3. 21-15-9 for time
Goblet squat
Wednesday 8/23
Tabata Squats
Rest 4 minutes
Tabata Thruster, 45/35
Rest 4 minutes
Tabata Clean, 95/65
1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2) Add the three scores from each effort for a total score for the workout.
Thursday 8/24
1. Power Clean – 4 sets x 188.8.131.52 @ 70%, rest 3 minutes between sets
2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30
3. Row as far as possible in 7 minutes.
Friday 8/25
1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2
2. "Bell"
3 rounds for time
15 Deadlift, 185/125
15 Pull ups
15 Front Squat, 185/125
1. 3 attempts (10 min) to establish a 2RM Front Squat
1 minute rest then
Row 16 calories
8 Burpees
11 Jul 2014
FIRE IT UP! Friday 7/10/14
Hey, the Baystate Games are this coming weekend and there are quite a few of your fellow members competing. So, get out and show your support. The event is held at UMass Boston. The ladies kick off the morning and the men mid morning to afternoon. Here is a list of those competing:
Women Competition Begins @ 9AM:
Sharon Leary
Sophie Hu
Lightweight men Competition Begins @ 12pm:
Sean Theriault
Joe Mathias
Heavyweight men Competition Begins @ 3pm:
"Mobility" Martin Breu
Eric Jonas
I know from experience that this day is always better when there are some others around to support you. If you have some free time on Sunday, get down there and cheer them on!
I am going to be taking some days off with my family to head down to Old Latrobe where my Mother and Sisters reside. My family has yet to meet Zoë and are eager to do so. I am looking forward to taking some time to reboot and recharge the batteries for when we get back. So, if you don't see me for a few days, don't freak out.
Saturday 7/12
1. 2 rounds for quality
15 Back extension
15 Dips
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate
Sunday 7/13
3 CTB Pull-ups
5 Thruster, 95#/65#
2. Partner AMRAP 15
200m run
max pistols alternating each rep
400m run
max box jumps, 24″/20″ (step down)
800m run
max wallball shots, 20#/15#
1600m run
max push-ups
Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.
Monday 7/14
1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2
2. For time
21 Squat Clean, 50% of BW
21 Push-ups
15 Squat Clean
15 Push-ups
9 Squat Clean
9 Push-ups
Tuesday 7/15
1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133
2. 2 x 1500m, rest 4 mins between sets
Wednesday 7/16
Complete 5 rounds for time
1000m row
15 Thrusters, 75/55
15 Burpees
Thursday 7/17
1. Perform three rounds of this couplet for time.
Deadlift body weight 15 reps
Run 250 meters
2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1
2b. Weighted Pull-up cluster, 3 sets x 188.8.131.52, 21×1
The pull-ups are strict. Perform one rep drop off for a one count then repeat 3 more times.
Friday 7/18
Tier 1 Fitness Rating Test
400m med ball run
Max Pull-ups
Max Push-ups
Max Sit-ups (1 minute)
Tabata Squats
Saturday 7/19
1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%
2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest
Hold the pace for all 20 rounds
05 Jul 2014
4th of July WOD on 5th of July
Just a reminder to be at the gym today at 9am to kick off mobility and warm up for the WOD. We are going to kick off at 9:30AM SHARP!
We are performing Hero WOD "Roy" today. A little about the soldier behind the WOD:
Michael C. Roy enlisted in the Marines just two weeks after the Sept. 11, 2001, terrorist attacks, hoping he could stop al-Qaida and Osama Bin Laden.
"He wanted to protect his country and wanted his children to grow up without war," said Julie England, a longtime neighbor whose children befriended Roy.
Roy, 25, of North Fort Myers, Fla., was killed by a sniper in Nimroz province, Afghanistan. He graduated from Academy High School in 2001 and was assigned to Camp Lejeune, N.C.
"You couldn't ask for a better leader as your sergeant," said Cpl. John Wood, 23, a Marine stationed in Parris Island, S.C., who served under Roy for his first two tours in Iraq. "You couldn't ask for a better person. If there was anything you needed, he would take care of you."
Roy's father, Sgt. Michael Roy of Punta Gorda, Fla., said his son knew from an early age he wanted to serve in the military.
"It was a privilege to serve with him because of his dedication and the way he treated his Marines," Wood said. "It didn't matter that he was the same age as us, he was our leader."
Roy is survived by his wife, Amy, and three young children: Olivia, Mikey and Landon.
source – AP (projects.militarytimes.com)
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Sunday 7/6
1. Weighted Pull-ups – Work up to AHAP for a single
10 Burpees
15 Front Squats, 155/105
Monday 7/7
Row 500m
50 Wall Ball Shots
Row 500m
rest 3 minutes
50 Wall Ball Shots
Row 500m
50 Wall Ball Shots
Compare times of circuit 2 to circuit 1. Which was faster?
Tuesday 7/8
1. Barbell Forward Lunge 3RM; taken from the rack in the front rack, perform 3 lunges each leg
2. 50 Hollow Rocks
3. 3 rounds for time
Run 200m
20 OH Walking lunges, 45#/25#
12 Toe 2 Bar
Wednesday 7/9
1. 2 rounds for quality
30 Strict Push-ups
10-15 Glute ham raises
2. 2 Rounds for time
Row 500m
15 Sumo deadlift high pull, 50% of BW
Row 500m
15 Barbell thruster, 50% of BW
Aim for 1:40/2:10 pace on the 500m
Thursday 7/10
Tabata Pull-ups
Tabata Dips
Tabata Pull-ups
Tabata Dips
1) Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.
2) Rest 2 minutes between each Tabata Interval.
3) On the first of the pull-up and first of the dip efforts don't dismount the bar(s) for the duration of each 20 second interval.
4) On the second pull-up and second dip efforts it is OK to dismount the bar(s) before the interval concludes (ahead of the 10 second rest).
5) Add up total for each interval
Friday 7/11
Clean and Jerk 21-15-12-9-6-3 and 1 reps.
1) Add weight to each set. Rest two minutes between sets.
2) Total loads for all 7 sets.
3) No rest on ground during sets. Touch and go at ground.
04 Jul 2014
It's officially summer and the temperature and humidity is making sure that we all know it! Hey did you see that Shannon and Jo are crushing the women's leaderboard this week with rowing. Jo tied for third and Shannon is the new Queen of the 1K with a 3:34 effort.
It's great seeing the excitement of progress. It's what we look for. Why we train so hard. Eat a clean diet (most of the time – wink,wink). Ever doubt its worth it? Get a big PR. Get your name on the leaderboard. You will shout out HELL YEAH!
4th of July
The 4th is my second favorite holiday, Thanksgiving is the BEST. It is the perfect time to get away with friends and family. Grill some great food, have cold adult beverage (lemonade of course!), and just relax a bit. Our schedules get hectic and life moves fast. Take a moment to enjoy it.
While you are doing so remember why this country is so damn great and what this day signifies. The 4th honors America's separation from tyranny. It set the stage for what we were to become. Also, remember those that continue to serve today and uphold our traditions and beliefs.
27 Jun 2014
Fire It Up! Fire It Up!
It's the last Fire It Up Friday of June and it was a HOT week. Training was great! Effort was awesome! Keep that energy high. You probably don't realize it but you all motivate and inspire me and the staff on a daily basis.
Death by pull-ups! Joe set himself up for second place by completing 18 rounds. Alon just missed equaling the effort. Daddy Lapidus nailed 16 after getting 40 consecutive pull-ups last week. #DADSTRONG
I love it! Alex represented the ladies very well with 16 rounds herself. All the years of pole vaulting has served her well in the pull-ups of CrossFit!
I am eager to see how you all do today for the max snatch. Get after it and nail it. FIRE IT UP!
4th of JULY SCHEDULE & July Class Schedule
Thursday, July 3 – Gym closes at 7:30pm
Friday, July 4 – Closed
Saturday, July 5 – 4th of July HERO WOD, 9:30AM
Afterwards, plan to head over to Breakfast Club for a brunch.
We have added Tuesday and Thursday classes at 7:30pm beginning July 8 for those whose schedules do not permit them to train earlier in the day. We have been running the class as a test for the last few weeks and we are now ready to make it live.
There will not be a 7:30pm class on Thursday, July 3.
In House Throwdown – Friday, July 25
On Friday, July 25 we will be hosting the CFB in-house Throwdown. Details and registration page will be released soon. Be ready to hang out after and watch the CrossFit Games streaming live from Carson City, CA. Mark your calendars and be sure to be here!
I have registered to compete in the first World Masters Team Championships. Age requirements are 35+ and the WOD's will conducted here at CFB August 7-10.
Here is some more detail:
The MFFL will hold the 1ST WORLD MASTERS TEAM CHAMPIONSHIP on August 7-10, 2014.
This is an online competition that will crown the Fittest Masters (35+) Region in the World. Competitors will sign up as individuals and compete at their home box with points accumulated by all age groups and divisions within their REGION. Workouts will be adjusted for age, gender and experience level so beginners through beasts can accumulate points for their region. Masters who are injured can participate in partial WODS as allowed by their physician, spouse or their own good sense.
All Regions in the World are urged to compete. Regions with fewer participants may be combined (ie. Asia with Australia, Latin America with US South Central, Africa with Europe). Scores must be validated by a local certified judge. We may request video from the top 10 places in each WOD- these need be only cell phone videos- no special equipment is required.
If you are interested in participating, you can register here.
Saturday – 6/28
1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets
What does 31×1 mean? You can read up here!
2. Clean & Jerk (50,75, or 100% BW) 15 reps
Row 500 meters
Rest two minutes
Clean & Jerk, same load, 15 reps
Row 500 meters
Rest two minutes
Clean & Jerk, same load 15 reps
Row 500 meters
Time each interval and post to comments, along with load for the clean and jerk.
Sunday – 6/29
Thruster Ladder
Each Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.
1 – 75/55
2 – 95/65
3 – 115/75
4 – 135/95
5 – 155/105
6 – 165/110
7 – 175/115
8 – 185/125
9 – 205/135
Rest 12 minutes
400m/200m MedBall Relay
Complete for time
Partner 1 runs 400m with a MedBall (20/15). Switch out and partner 2 goes. Then immediately run 200m with the MedBall.
Monday – 6/30
1. Run 800m x 3; rest 1:00 between efforts
2. Perform three rounds of this circuit:
Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps.
Box Jump 25 Jumps, 30/24″
Rest 1 minute
Tuesday – 7/1
Row 500 meters
Dumbbell "Thruster" 20 reps
Pull-ups 20 reps
Rest as needed
Row 500 meters
Dumbbell "Thruster" 10 reps
Pull-ups 20 reps
Rest as needed
Row 500 meters
Dumbbell "Thruster" 5 reps
Pull-ups 20
1) Challenge – row 1:30, 1:35, then 1:40 500's and "Thruster" with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?
Wednesday – 7/2
After a good warm up on the rower, complete max effort for time:
1000m row
3 rounds for time
12 Deadlift, 135/95
9 Hang Power Clean, 135/95
6 Shoulder to overhead, 135/95
Thursday – 7/3
Complete for time
30 Barbell Thruster, 95#/65#
500m row
rest 10 minutes then
Perform 30 Handstand push-ups (15 min cap)
Friday – 4th of July CLOSED
Saturday – July 5 (ONE CLASS 9AM)
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
20 Jun 2014
It was another kick a$$ week of training. Throwback Thursday brought with it a ton of personal bests on the jerk. Zack hit 225 in the afternoon. Big Daddy Lapidus 195 in the morning. Rockstar Jen B leading the ladies with 160. It's great to see improvement all across the board. On Tuesday night Johnny B(ryson) snatched a 20# personal best in his snatch. Great work everyone!
The PR Train is not gone from CFB. Today we are going to take all those repetitions and work up to a One Rep Max on the power clean.
Be aggressive. Start with a solid set up: feet under the hips, low back arched and the trunk braced. Drive through your heels. Be patient in keeping your shoulders over the bar until it travels above the knees. Start accelerating once you are above the knees and then jump and shrug yourself under the bar to meet it.
After that is finished we are hitting "The Bear". An old CF benchmark. Watch a video of it being completed way back at the original CrossFit Santa Cruz.
Don't forget we have sizing samples available at the front desk for those that wish to pre-order their CrossFit Boston shorts. I will be placing the order by the end of next week.
Sunday 6/22
Reps of 21-15-9-15-21 for time:
95#/65# Barbell Thruster
This is to be completed with a partner. Partner 1 will perform 21 Thrusters, while partner 2 will hang from the bar and then switch.
For the round of 15 thrusters the "resting partner" will hold a handstand against the wall.
For the round of 9 thrusters the "resting partner" will hold a "flexed arm hang" (chin over the bar of a pull-up).
Repeat the sequence as you move back up the ladder.
2000m relay run (each partner must run 500m twice alternating with his teammate)
The partner completing work must stop if the "resting partner" has to come off the wall, drop off the bar.
Monday 6/23
3 circuits with a 7 min cap for each round
15 Power Clean, 75% of BW
Tabata Airdyne/Row, total calories
rest 3 minutes
score is total calories for each circuit
post time for each circuit to comments.
Tuesday 6/24
1. Death by Pull-ups madness
ADVANCED – Death by Muscle-up madness
2. Hang powersnatch/OH squat 21
Double Under, 2 minutes
Hang powersnatch/OH squat 15
Double Under, 2 minutes
Hang powersnatch/OH squat 9
Double Under, 2 minutes
Wednesday 6/25
Run 800 meters
Deadlift 15-12-9-6-3-1 reps, max load @ each set
Run 800 meters
1) Rest only one minute between first 800 meters and Deadlift.
2) Rest one minute between sets.
3) Start second 800 meters one minute after last Deadlift set.
4) Max efforts on runs and lifts!
5) Submit run times, lift loads, and body weight.
Thursday 6/26
Row 500 meters
Dumbbell walking lunge, 30 steps
Row 1000 meters
Dumbbell walking lunge, 30 steps
Row 2000 meters
Dumbbell walking lunge, 30 steps
Friday 6/27
1. Snatch – 1RM (20 minutes)
2 Power Snatch @ 75% of 1RM
Saturday 6/28
1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets
2. Clean & Jerk (50,75, or 100% BW) 15 reps
Row 500 meters
Rest two minutes
Clean & Jerk, same load, 15 reps
Row 500 meters
Rest two minutes
Clean & Jerk, same load 15 reps
Row 500 meters
Time each interval and post to comments, along with load for the clean and jerk.
13 Jun 2014
FIRE IT UP FRIDAY – June 13, 2014
This week has been a test in and of itself. If you were in more than 3 times during the week, your body is probably feeling tired. You know, in that good way when you know you have physically put yourself through some tough sh*t and will become better because of it.
Yesterday was a plethora of new personal bests in max pull-ups. It was great to see as I know many of you had been working so hard to improve them for quite some time. Congratulations to those that made the leader board: Rachael (we will miss you), Stacey E (look how far you have come – Ray for the orange and the blue!), Alex B (awesome Coach to Be), Russ (VPX), Nigel (Pencilnecks UNITE), and Lapidus (#dadstrong). You all have raised the bar for others to strive for. Great work!
When: Saturday at 5pm
Where: Mark and Kari's – 20 Taylor Rd, Belmont
What: Food & Drink – $10 to cover cost of food and drink. You can bring a dish two if you like.
RSVP: [email protected]
The gym is closed this weekend while we host the CrossFit Level 1 Seminar. Meet Saturday at the Harvard Track (9am) to complete a WOD on your own with the membership (no coach will be present). Meet Sunday (9am) at the Harvard Stadium, again, this will not be instructor led.
Saturday 6/14 – Harvard Track
1. 8x100m sprints with 45 sec rest between efforts
2. 4 rounds for time
400m run
50 Air Squats
Sunday 6/15 – Harvard Stadium
Run as many stadium sections as you can in 20 minutes.
Monday 6/16
For time:
2000m row or 1600m run
21 Deadlift, 145/100
21 Ring dips
2000m row or 1600m run
15 Deadlift, 145/100
15 Ring dips
2000m row or 1600m run
9 Deadlift, 145/100
9 Ring Dips
Tuesday 6/17
1. Dumbell "Tabata" Thrusters (front squat/push-press, interval: 20 sec's on/10 sec's off X 8) Use 10″ box.
challenge is 10 reps while holding at least 50% of your BW in DB's.
rest 8 minutes
2. 3 rounds for time
15 over the box jumps
15 power cleans, 115/75
Wednesday 6/18
1. Back Squat – 8RM (20 minutes)
2. 3 rounds for time
15 knee to elbow
5 muscle ups
15 knee to elbow
rest 2 minutes
If you can't muscle-up substitute 25 pull-ups and 25 dips at each round,and…. get the muscle-up soon. Power through this workout.
Thursday 6/19
1. Jerk from behind the neck – 1RM (20 min)
2. Complete 3 circuits:
Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.
No rest during jumps or powercleans. Each round is about three minutes including rests.
Intermediate: 20″ box and 50% bodyweight powerclean
Advanced: 26″; box and 75% bodyweight powerclean
Elite: 32″ box and 100% bodyweight powerclean
Friday 6/20
1. Power Clean – 1RM
2. "The Bear"
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)
Once you've completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwI. It will help clarify things immensely.
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
3. Once a sequence of seven has been started it can't be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.
Saturday 6/21
5 rounds for time
400m run
30 Box Jumps
30 Wallball shots
06 Jun 2014
I was lucky enough to take a couple of days off this week and head down to Newport, RI with my family. Jessica had a conference during the days so I was able to spend some Daddy time with my girls. A good vacation is when you can get some great rest and be in bed by 9pm. It is rare that I am able to get the same type of rest when I am home.
As athletes, we often overlook the importance of nutrition and sleep for performance. Too often we focus solely on the time we spend while in the gym. Pushing our bodies farther than before to squeeze out every last drop of energy. Now that we have Alex on board, weekly blogging about nutrition, and have held multiple nutrition challenges, everyone understands that you CAN'T OUTWORK A SH*TTY DIET.
So, that leaves us with sleep. How many hours a night do you routinely sleep? There is a ton of research out there suggesting 7-10 hours is the optimal range. The number does truly vary by many factors: age, gender, region to name a few. What is most important is the hours required routinely and any accumulated sleep debt.
For example, lets say I normally sleep for 7 hours but there is this deadline at work and I pull a couple of nights with only 3 hours of sleep. I have accumulated 8 hours of sleep debt and it will have an impact on my functions. The body is going to yearn to get back to homeostasis and your performance will suffer until it does.
Beyond just day to day performance, habitual sleep deprivation can contribute to the following:
- increased risk of obesity
- increased risk of heart problems and diabetes
- increased risk for depression and substance abuse
- decreased mental acuity
Make sleep a priority just the same as you make your training a priority. Schedule it in and don't allow it to simply be a go to task after everything else is complete. Stop whatever you are doing and get to bed!
Saturday 6/7
For Time
Row 250m
21 Push Press, 95#/65#
Row 500m
Row 750m
Deadlift – 3RM (20 min)
Work up to a max set of 3 for the day
Sunday 6/8
Teams of 2 (same gender) Relay Style
For Time:
Row 500m
21 Pull-ups
15 Overhead swings, 24kg/16kg
Run 400m
21 Dips
15 Power Snatch, 75#/55#
30 Burpees
21 Squats, 95#/65#
Row 500m
Monday 6/9
This is the CrossFit Challenge done as a circuit rather than prioritized. We refer to this as the "Vertical Tabata Challenge."
Perform each of the following for only twenty seconds. Rest for ten seconds while quickly transitioning to next movement.
Rest for 1 minute after each round and repeat seven times for a total of eight rounds. Total your weakest output from each exercise from all eight rounds. This time your rowing score is in calories.
Tuesday 6/10
1. Front Squat – 3RM
2. Perform 2 rounds of this circuit:
Box Jumps, 20″ in 2 minutes
Lunge 2 minutes, record steps
Row 2 minutes for distance
Squat 2 minutes, record reps
Rest 5 minutes between circuits
Wednesday 6/11
For time & load:
Run 400m
15 Back squat, 15 rep max weight
10 Handstand Push Ups
10 Back squat, 10 rep max weight
8 Handstand Push ups
5 Back squat, 5 rep max weight
6 Handstand Push ups
Run 400m
Thursday 6/12
1. Max Pull-ups – TEST
2. Power Clean max weight for 15 reps
Tabata Squats, total reps as your score
Power Clean max weight for 15 reps
Tabata Squat, total reps
Friday 6/13
1. Max Dips – TEST
Run 400m
Max reps L Pull-ups
Saturday 6/14
Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Track at 9AM.
Sunday 6/15
Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Stadium at 9AM.
Carla is about to raise the fire today in Canton, MA. In our conversations this week, she feels as though she is poised to provide her best performances this weekend. This is a victory already in and of itself. In these competitions the only part that can be controlled is your own performance. Give it all! Leave it on the floor. Each and every time.
Give 'em Hell Carla! We are all proud of you.
We will be running normal classes this weekend. There will NOT be any open gym after the 11AM class ends at 12. The doors will close immediately so that I can head down to Canton. Please plan accordingly, showers will not be available.
As you may have noticed the programming has veered slightly from the normal continual effort of just 21-15-9 for time or AMRAP 15. There has been more High Intensity Intervals programmed and some strict movements as well. Why?
Intervals are one of the most effective ways of increasing work capacity. The magic of CrossFit occurs when you are training at your margins. This is 90-95% of your max effort. This is HARD to do and near impossible to put forth in an extended effort. As time increases, intensity drops. These short repeated efforts with rest between are going to allow some recovery and a sustained high effort.
The strict movements are to strengthen certain muscle groups so they can last longer in the traditional WOD's. Stay true to them. The boxes/med balls are being used as targets to hammer in consistency of range of motion. These next few weeks will get back to squatting 2x per week and an upper body strength lift in addition to the met cons.
Sunday 6/1
1. Squat snatch – 1RM (20 minutes)
2. Run as far as possible in 8 minutes with a partner. Alternate every 500m.
While one person is running the other is performing squats while holding a 45#/25# plate against their chest.
Score distance and total combined reps as a team.
Monday 6/2
1. Squat Clean 2RM (20 minutes)
2. 50 Sit-ups.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 21 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 15 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 9 reps.
50 Sit-ups.
Tuesday 6/3
Knee to elbows, 15-12 and 9 reps.
20 Dips
Run 400 meters, max effort.
With no rest between deadlift and pull-ups with only 60 seconds rest between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps
Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps.
Wednesday 6/4
Row 500 meters
Clean and Jerk 15 reps (Choose a weight that is at least 60% of your bodyweight)
Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Time each couplet and total time to complete all 3 circuits including 6 minutes of rest.
Thursday 6/5
1. Back Squat 5RM (20 minutes)
2. Repeat this circuit three times with a 60 second break between rounds.
Max reps double unders for two minutes
Max reps Pull-ups
Max reps Floor-press, body weight
Friday 6/6
1. Shoulder Press 2RM (20 minutes)
2. 3 rounds for time
Sit-ups, 25
Thrusters (off 10″ box), 25 reps (~25 RM load)
Rope Climb X 5


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PETS SERVICES & SUPPLIES: Come join Natalee Marick the Mutt Master at Lady's Island Country Club for group dog training classes. Give Natalee a call today to get information about class requirements as well as dates and times. Space is limited so don't wait to get your spot. And...More info Email a friend
DOGS: Both parents are health certified. Monica 843-304-5681 or email email@example.com info Email a friend
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DOGS: AKC Shelties Bi-blue and Bi-black, 9 weeks old. Ch bloodlines, gorgeous babies, home raised, health guaranteed, shots and wormed. Very playful.More info Email a friend
DOGS: HAVANESE PUPPIES! Home raised AKC www.noahslittleark.com 262-993-0460More info Email a friend


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Do you have mechanics lien rights? This is a very complex question in any state as all lien legislation is riddled with gray areas and legal rule exceptions. The California legislature just finished two years of amendments to the state's mechanics lien laws…Read More
Lien Extensions ArticlesRSS feed for this section
Proceed With Care When Filing A California Mechanics Lien Extension
The life of a mechanics lien in California is quite short – just 90 days. In fact, it's one of the shortest statutory effective periods anywhere in the nation for a mechanics lien claim….Read More
New York Mechanics Lien Extension Rules Cloudy With A Chance Of Controversy
Hat tip to our friend Vincent Pallaci of the New York Mechanics Construction Payment Blog for calling our attention to a very interesting and controversial mechanics lien decision from the appeals court in New York affecting lien extensions in his…Read More
California Clerks Are Confused About California Lien Extension
I hate to use the term "Lien Extension" when talking about California mechanics lien law because the document or the remedy simply does not exist. There is no such thing as a…Read More
New York Liens – How Long Are They Effective?
Another day, another post about how long a mechanic's lien stays effective. Today, we'll take a quick look at New York – one of the states in which a lien may be extended….Read More
Understanding Notice of Credit and Lien Extensions in California
In California, a mechanics lien will expire 90 days after its filing date unless a lien foreclosure action is filed to enforce the claim. Frequently claimants wonder if they can simply…Read More
Do Credit Agreements and Financing Extend Mechanics Lien Deadlines?
Read More
A reader contacted me over the weekend inquiring about their deadline to file a California mechanics lien when they had extended credit to the property owner. Did the lien deadline start to count from when work…
FAQ: If My Lien Expires, Can't I Just File It Again?
Short Answer: No. In a minority of states (like New York), parties can file a mechanic's lien extension. The majority of states, however, allow no extensions, and the lien will expire when the statutory period runs.
Long Answer: A few…Read More
FAQ: Does A Mechanic Lien Cloud Title Forever?
Short Answer: No, a mechanics lien will only last for a certain proscribed period of time. Once that time has passed, the lien holder must file a lawsuit to foreclose upon the lien. If the lawsuit is filed, the lien will stay active until the suit is concluded. If…Read More
Can I File An Extension To A Mechanic's Lien?
Last month, I posted an article title "How Long Will A Mechanic's Lien Cause Havoc? Not Very." The point of post was best summarized by a quote from the Refinance PA Mortgage Blog, which provided…Read More


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I'm not one of those people who dress their pets in cute costumes for Halloween or carry them in a special handbag--although my Min-Pin, Louie, would probably love it if I did. He's such a ham and he loves to be held.Still, when you have a sewing machine, a big stash of fabrics, and adorable (and willing) models running around the house, the impulse to create for them is strong. It's also fun to use my sewing skills for something other than an art quilt, occasionally. Louie and his sister Maggie the Italian greyhound are the usual subjects for my adventures in canine couture. Louie is especially proud of his quilted "Joy" jacket from the 2008/2009 issue of Quilting Arts Gifts.I worked up a new design for "QATV" Season 7 that I might give to Maggie--shh, don't tell! It's reversible, so she we can flip it over to suit her mood. When I was on set with Bernina's Jeanne Cook-Delpit, her dog Bella modeled it. Isn't she cute, walking the runway?I know lots of our readers like to make clothes for their two- and four-legged loved ones. Dog jackets are fairly simple to make, but creating clothes for people is definitely more of a challenge. I recommend two new books that can help you get beautiful results when sewing clothing for children and adults: The Dressmaker's Handbook of Couture Sewing Techniques: Essential Step-by-Step Techniques for Professional Results by Lynda Maynard and Sewn with Love: Classic Patterns for Children's Clothes and Accessories by Fiona Bell. The latter has some very easy patterns for adorable kids' clothes that are reminiscent of the '50s, '60s, and '70s.If you sew clothing regularly, used to (before art quilting took over your life!), or are dying to get started, these books will have you spending even more time at your sewing machine, creating garments for those you love.And if you'd like to try your hand at Louie's "Joy" jacket, download this quilting pattern from our website for free.
my dog will look cool in it . . . :D
© 2015 F+W All rights reserved.Use of this site signifies your agreement to the Terms and Privacy Policy, updated March 2007


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Butter Bell Has Gone Pink To Promote Breast Cancer Awareness
LOS ANGELES, Sept. 27 /PRNewswire/ -- L. Tremain, Inc. has entered into a partnership with Susan G. Komen for the Cure to manufacture and sell a pink Butter Bell(R) Crock with a spreader that features the pink breast cancer awareness ribbon. The pink crock hits the shelves today in celebration of National Breast Cancer Awareness Month and the program will continue for six months, through March 2008. L. Tremain will donate $1.75 to Komen for the Cure with a minimum guaranteed donation of $10,000. The pink Butter Bell Crock with pink ribbon spreader has a suggested retail price of $24.95. Additionally, anyone who purchases a pink Butter Bell(R) Crock will receive a 25% discount on a second Butter Bell(R) Crock of his or her choice.
(Photo: http://www.newscom.com/cgi-bin/prnh/20070927/LATH038)
"We are proud to have the opportunity to partner with L. Tremain to increase breast cancer awareness and allow foodies nationwide to make a valuable contribution to breast cancer research and community outreach programs," said Cindy Schneible, vice president of resource development at Komen.
The French-inspired crock is a cook's delight, solving cold butter spreadability problems and safely keeping butter at room temperature without refrigeration, spoilage or odors. The Breast Cancer Awareness crock will be available at http://www.butterbell.com or toll-free at 1-888-575-1900. It will also be available at selected house wares, specialty and gourmet outlets including Sur La Table.
The Original Butter Bell(R) Crock is a modern version of the authentic
French beurrier created in the 16th century. Made from high quality,
durable stoneware, the Butter Bell safely keeps butter at room temperature
-- on the counter or tabletop -- without spoilage, refri
|SOURCE L. Tremain, Inc.
Copyright©2007 PR Newswire.
All rights reserved


text:
Discovering Tourist Farm Breg was a sweet serendipity. We learnt about it from other travellers who were raving about delicious food with lavender. So, we decided to give it a try. Even though we didn't know the address, we had no problems finding the place by just following their signs. When we got there, we were charmed by the cosiness... More
Top-rated Attractions Nearby
Top-rated Restaurants Nearby


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Transform Government by Consolidating and Delivering Services More Efficiently for Taxpayers - LGI Issues Report - Download Here
Comprehensive Report Released Today by Group Representing Counties, Cities, Towns and Villages
Wednesday August 4, 2010
9:00 am - 3:00 pm
1000 Islands Environmental Center
1000 Beaulieu Court
Kaukauna, WI
Host: City of Kaukauna and Kaukauna Utilities
Meeting Agenda:
8:00 - 9:00 am - Check-In, Coffee, Continental-Style Breakfast, Conversation
9:00 - 9:30 am - Introductions and Welcome
9:30 - 11:00 am - Energy Sustainability and Economic Development
Energy Independence Workshop
April 7, 2010
Chippewa Valley Technical College
Eau Claire, WI
Meeting Agenda:
9:00-9:30 Introductions and Welcome
9:30-10:45 Local Financing Opportunities for Retrofits – PACE, On-bill, other
Local Government Institute to Unveil Plan to Transform Government by Consolidation and More Efficient Service Delivery
Comprehensive Report to be Released at Press Conference by Group Representing Counties, Cities, Towns and Villages
On February 16, 2010 the University of Wisconsin Extension Local Government Center will host a discussion by two local government officials who have attempted municipal consolidations in Wisconsin and a state official who reviewed those efforts. Anyone is welcome to participate from a WisLine location at your local County Extension office. Material and digital audiostreams are available if you are not able to attend but interested in the program. Read more for registration info.
The presentations made at the 4th quarter Energy Independent Communities meeting held at the Neville Public Museum in Green Bay on December 17th are now posted in the "Projects" section of the LGI website. They and the other presentations from the 2009 Pilot Communities can be accessed here:
The Village of Pewaukee and the City of Pewaukee are exploring the possibility of consolidating the Village and the City into one community. Prior studies have shown that overall cost savings would result from consolidation. However, these studies have also shown that the cost savings would not be evenly shared by City and Village residents. In fact, if the City's and Village's current assets, liabilities and expenses are consolidated, the studies have shown that the City's tax rate would increase
Source: Wisconsin Eye
Three local government leaders who just finished their 2010 budgets discussed the funding crisis their communities face, if future governors and legislators can't agree on a comprehensive reworking of how to pay for state and local services. Appleton Mayor Tim Hannah, Dane County Supervisor Dennis O'Laughlin and Jerry Derr, who for 31 years has been chair of the 3,500-resident Town of Bristol in Dane County, also discussed their expectations of candidates for governor next year.
Mayor Hannah and Supervisor O'Laughlin are LGI Board members.
Source: Milwaukee Journal Sentinel
By Dave Umhoefer of the Journal Sentinel
Dented by income tax cuts and a marked spending slowdown on education, Wisconsin's national status as a tax hell is fading.
Hell has not frozen over.
But in comparison to other states, Wisconsin's total tax bite on incomes plummeted to just above the national average in newly released figures.
There is still time to register for the final meeting of the 2009 Energy Independent Communities Planning Grant Program. Come and hear presentations of the plans prepared by the first group of communities in Wisconsin to have prepared energy independence plans.


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Getting label of the selected node in a tree
I just upgraded my jmaki application to jmaki 1.0.
For some reason the node.label in my event handler for yahoo.tree is returning undefined. I expected the value to be the label of the node I clicked on.
Any one had the same issue? Am I doing something wrong?
Your suggestion will work for me.
-- Kamyar
The tree model listed at:
The label of the node is not part of the published contract. What gets published is the id of the tree node.
Publishing the label as part of the payload would mix the visual part of jmaki with the data / events.
You do have one other option and that is to associate an 'action' with the node of choice which you can attach any type of data you like as part of the message.
For example the following node:
{ label : 'Node 3.1',
action : { topic : '/foo/select', message : {targetId : 'bar'}}
Could be:
{ label : 'Node 3.1',
action : { topic : '/foo/doSomething', message : {targetId : 'bar', myLabel : 'Node 3.1'}}
and you can add any arbitrary properties as part of the message you would like.
This let's us keep a clean contract that is consistent across trees, tables, comboboxes and still provides some level of extensibility.
Will this work for you?


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Studies evaluate importance of imaging devices in prognosis, treatment of disease
MONDAY, April 14 (HealthDay News) -- New studies into breast cancer imaging techniques reinforce the importance of these procedures in detecting and treating tumors in the young and the elderly.
The findings, all expected to be presented during the American Roentgen Ray Society's annual meeting this week, in Washington, D.C., include:
Mammography and sonography
Researchers at Baystate Health in Springfield, Mass., showed that when mammography and sonography are combined, they are 98 percent effective in ruling out cancers in most patients.
In evaluating 414 palpable breast lesions using both imaging techniques, 118 lesions were correctly viewed as negative after three years of patient evaluation, which included 28 patients having biopsies, according to the study. Two other original negative findings, though, proved to be false negatives with malignancies later being confirmed.
The two false-negative lesions "became increasingly suspicious on clinical exam and later became apparent by imaging," study author Dr. Erica Tyler said in prepared statement. One false-negative occurred in a patient with heterogeneously dense tissue and was diagnosed more than six years after initial clinical discovery. The second false-negative lesion occurred in extremely
|Copyright©2008 ScoutNews,LLC.
All rights reserved


text:
The activists said they pitched the tents on private Palestinian land and immediately obtained an Israeli court injunction preventing the removal of the tents for several days.
At the next court hearing, Israel will have to explain why it wants to take down the tents, said Mohammed Nazzal, a Palestinian Authority official whose department is involved in the legal proceedings. Israeli police spokesman Micky Rosenfeld said he believes one of the issues in the hearing will be the status of the land where the tents were pitched.
Mr. Barghouti, meanwhile, said troops beat some of the protesters, a claim Mr. Rosenfeld denied. Mr. Rosenfeld said the protesters were carried away without injuries, put onto buses and dropped off at a West Bank checkpoint.
About a half-million Israelis live in the dozens of settlements that dot the West Bank and east Jerusalem. During the past 15 years, Jewish settlers also have set up dozens of rogue settlement outposts without formal approval, and critics say the government has done little to remove them.
• Associated Press writers Karin Laub in Ramallah, West Bank, and Amy Teibel in Jerusalem contributed to this article.


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Staying over night as a couple , we arrived mid evening and left early in the morning.
The hotel...
See full review
Staying over night as a couple , we arrived mid evening and left early in the morning.
The hotel...
Perfect for business trip
See full review
Perfect for business trip
Customers who viewed Britannia Hotel Leeds Bradford Airport also booked these hotels.
Extra charges may apply for children. Incidental charges, such as room service, are not included in the quoted rate.
The amenities and/or facilities may not be located at the hotel, but within a reasonable distance, and additional charges may apply for use.
Overall score
Reviewer score
Would recommend
Easy, comfortable and relaxing
Staying over night as a couple , we arrived mid evening and left early in the morning.
The hotel was relaxing and provided all we needed. Staff were obliging and very helpful.
Location was very pleasant semi rural but many commercial and retail
centres are within easy reach by car.
Good value .
Would not recommend
An average stay in a nice hotel with poor service.
The welcome by the receptionist was at best, luke warm. Our room, though basic was clean & well presented although there was no hand soap in the bathroom. The conference room was very pleasant an as all the communal areas was clean.
The hotel was
busy with several group & functions, but only one member of staff was serving behind the bar after 9.00pm. Tables in the bar area were cleared of dirty plates, but not food debris, as people left. Used glasses remained on the tables for quite some time.
Even though, very few customers were eating at this time, our two plates of chips and one chicken wings took forty minutes to arrive, by which time the chicken was dry and not very tasty.
Breakfast was substantial and on the whole was very good. The restaurant staff were cheerful, but used crockery remained on the table for over half an hour, & was still there when we left. Staff training in hospitality and customer service are sadly needed if people are to be encouraged not to turn to the local competition.
Perfect for business trip
Staff friendly. Service at breakfast
Staff friendly. Service at breakfast poor. Egg whites uncooked
HotelClub is a registered trademark of HotelClub Pty Ltd.
HotelClub is owned and operated by HotelClub Pty Ltd., an affiliate of HotelClub Limited, part of Orbitz Worldwide Inc
**1 Member Reward = 1 USD, converted to USD today. See full Membership Terms and Conditions for details.


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Who was Simon (Simon commision). why were indian people disapproved Simon Commision? Why did production wootz steel declined. What was addded in it which made it so sharp and flowing?
Asked by Shaurya (student) , on 23/1/13
Score more in Social Science
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Gender: F Origin of Isaura: Greek place-name
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This is a terrific time for cable's FX network, with two superb 10 p.m. dramas back-to-back -- "Justified" (which started its final season Jan. 20) on Tuesdays, "The Americans" (which starts its third season Jan. 28) on Wednesdays. There's also comedy -- a pretty good one ("Archer") now on Thursdays, an excellent one (Billy Crystal and Josh Gad in "The Comedians") coming up. Here's the "Americans" story I sent to papers:
"Americans" stars: Opposite routes to a splendid result
He's had a lifelong love story with horror
OK, now I know I should have saved all my childhood toys and comics. Here's the story I sent to papers about the fascinating creator of "The Strain":
By MIKE HUGHES
Freeman's "Fargo": The quiet eloquence of "Minnesota nice"
During a busy blur of new cable shows, "Fargo" is the one that seized my attention. The series (which starts at 10 p.m. Tuesday, April 15) is good in every way -- beautifully written, filmed and -- with Martin Freeman and Billy Bob Thornton playing opposites -- acted. And as someone who has spent a lot of time in Minnesota, I can attest to the fact that it captures that region's quiet and quirky charm. Here's the story I sent to papers:
George Lopez spins life's negatives into comedy
You've probably heard the notion of the crying clown, the idea that comedy springs from tortured souls. At times, we're told, that's wrong; from Jerry Seinfeld to Jimmy Fallon or Tina Fey, humor comes from cheery people.
Cable overload: Sheen, Brand, Louie and a guy in a dog suit
Cable keeps finding new ways to dominate the summer. HBO is doing it with quality ("The Newsroom"), TNT and USA with sleek quantity. And now FX has anew approach.
In one overcrowded Thursday, it debuts shows by two eccentric sorts -- Charlie Sheen and Russell Brand -- sandwiching them around the returns of a good show ("Wilfred") and a sometimes-great one ("Louie"). Here's the story I sent to papers:
By MIKE HUGHES
"Archer" takes aim
If Thursdays are meant for laughs -- they are, really -- then why stops at 10 p.m.?
Wise viewers start with CBS' "Big Bang Theory," then switch to NBC for three more comedies. There's more tonight, though, with the season-opener of the animated "Archer" at 10, with Burt Reynolds as guest star; here's the story I sent to papers:
By MIKE HUGHES
More good news: "Nova," "Justified," cable excess
The world seems to have an unlimited amount of television and a too-limited amount of really good television. So let's celebrate three bursts of good news -- two relating to shows tonight (Wednesday):
1) "Justified" has been renewed for a third season. This show (10 p.m. Wednesdays on FX) crackles with great characters and sharp dialog. Tonight's hour is a pretty good one, as two strong women -- a coal executive and a crime matriarch -- battle over mining rights.
Lights out for "Lights Out"
OK, apparently some cable shows do get canceled after all.
The good news this week was that both "Southland" and "Onion News Network" were renewed for a second season. The bad news came this afternoon: "Lights Out" won't be back.
That's too bad, but it's easy to see the up side: This is a show with a logical one-season arc, as "Lights" Leary struggled for a comeback bout to avoid bankruptcy. It's ending with:
"Terriers" canceled: "Subtle charm" fails again
One of the best surprises this summer was "Huge," a show with subtlety, charm and flawed characters. It won't be back for a second season.
One of the best surprises this fall was "Terriers," with subtlety, charm and flawed characters. It won't be back next season.
Yes, there's a trend here.
Fox and FX sorta save December
The Fox network started by cleverly going where the others weren't. At various points, it tried all the things the big networks had abandoned. Some failed (there are, at times, good reasons for abandoment) and some succeeded splendidly; Fox revived primetime cartoons ("Simpsons"), variety shows ("In Living Color"), sci-fi ("X-Files") and amateur competitions ("American Idol").