text:
Enrollment is required for all workshops and closes at noon on the business day before the workshop. Questions or want to sign up by phone instead? Call (612) 721-7556 or email us.
You are also welcome and encouraged to connect with PRG's free homeownership advisors for individual assistance.
To cover the cost of supplies (including a detailed workbook you can keep), there is a one-time fee of $40 per household.
After you sign up for the workshop, you can choose to pay:
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Our workshops take place in various locations throughout Minneapolis. We'll send full information by email after you enroll.
*If you are a Realtor or lender and would like to attend a workshop, please call (612) 721-7556 or email us.


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With Alex Ovechkin out with an upper-body injury and Hershey call-up Dmitry Orlov an apparent scratch, the Washington Capitals won't have a Russian player in their lineup since [gulp] April 4, 2004. Yeah. The pre-Ovechkin, fire-sale era. (Alex Semin was on the roster, but did not play.)
Look at this lineup. It is terrible. Half of these players, I have no idea even who the hell they even are. This was the final game the Caps played before the lockout. Washington lost the game 4-3 to the Penguins, who were also terrible back then.
Seriously, who is Roman Tvrdon? I literally do not remember that guy at all.
The Capitals of November 2013 are nothing like the 2004 team. One was was bottom-five in both offense and defense; the other is one point out of the playoffs. There will be lots of opportunities for scoring tonight — particularly from a pretty boss top line (Erat-Backstrom-Fehr). So let's all try to think of tonight's Russian-less lineup not so much as a death knell for our site's brand effectiveness, but rather as an opportunity for some non-Ruskie players to step up and crash the net.
Closing note: I am not Elias. While I manually pored over gamelogs from 2008 to 2012, there's a chance I missed something. Feel free to check my work.
Thanks to Chase for the idea.
Stephen Peat scored a NHL goal….?
The scariest stat up there is that Todd Rohloff skated the third most of any Capitals player that night: 20:06.
Wow. I honestly have no collection of Roman Tvrdon either. He played in 9 games, too?!?
From Tvdron's Wikipedia page, "Roman Tvrdoň (born 29 January 1981 in Trenčín, Czechoslovakia, now Slovakia) is a Slovakian ice hockey player who was drafted in 1999 by the Washington Capitals." Thats the entire article.
Who the hell is the goalie in that game? I consider myself a pretty big caps fan, but wow, I don't recognize a lot of those players, and the ones I do remember, weren't very good.
..doesn't grabovski count?
Mark Spector according to a retweet from Whyno the last game without a Russian was Jan 31st, 2006? #BlameWhyno ?
He's Belarusian.
Nice try Ian, but you fail. Jan 31st, 2006, 583 games ago: http://www.hockey-reference.com/boxscores/200601310NYI.html
Of course literally the only game Ovechkin didn't play that season, Semin missed too! Thanks for letting us know though. I'm embarrassed, but I'm glad the right information is out there now.
Semin took the entire year off in 05-06 and stayed in Russia. It is strange that Zubrus missed that game though.
Zubrus is Lithuanian.
Such a subtle distinction, no?
Yeats? I'm a pretty big Caps fan, and I think I'd remember goalies more than anything, and I do not have any idea who the hell Yeats was.
Stephen Peat! Stephen Peat!
You guys can pull a KFC and start going by just your initials.
Russian Machine Never Breaks is not associated with the Washington Capitals; Monumental Sports, the NHL, or its properties. Not even a little bit.
All original content on russianmachineneverbreaks.com is licensed under Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported (CC BY-NC-SA 3.0)– unless otherwise stated or superseded by another license. You are free to share, copy, and remix this content so long as it is attributed, done for noncommercial purposes, and done so under a license similar to this one.

subset: commoncrawl


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Chateau de Lancyre La Coste d'Aleyrac 2007
Other Red Blends from Languedoc-Roussillon, France
Winemaker's Notes
Delicate, ruby-red hue. Small red fruit, blackcurrant, cherries on the nose with slightly peppery notes. Fruity, crunchy first layer gives way to hints of roast coffee.
Syrah (50%) Grenache (40%) Carignan (10%)
Critical Acclaim
The Wine Advocate - "A cuvee of Syrah and Grenache with a bit of Carignan first essayed in 2000, the Lanceyre 2007 Coteaux du Languedoc Pic Saint-Loup La Coste d'Aleyrac – due to have been bottled in February – is full of ripe black fruits to be sure, but offers more herbal, carnal, and mineral dimensions than the corresponding 2006. An impression of saline, marjoram-laced beef bouillon with cherry and purple plum extend to a long, satisfyingly juicy, clear, faintly and stimulatingly bitter finish. Look for this exceptional value to offer pleasure for another 3-4 years. Range: 90-91 "
Chateau de Lancyre Winery
The Château was built in the 1500's on the ruins of a 12th century fort. Records of winemaking in the building date back to 1550, and ruins of stone cuves from that period are still visible. The Château and 37 acres of Carignan and Cinsault vines were purchased by the Durand and Valentin families in 1970. The winery was in poor condition and the families started restoration work immediately. At the same time, they planted additional acreage of Syrah and Grenache. At the time of the purchase, the Durands already had 30 acres of their own vineyards, including a small recently planted parcel of Syrah, one of the first in Languedoc. The Valentins also brought in their own 20 acres, mostly Grenache, Carignan and Cinsault. Today the Domaine consists of 128 acres of AOC vineyards, mostly in Pic Saint-Loup, with all of the Appellation wine estate-bottled at the Château. Pic Saint-Loup has justifiably garnered a reputation as the Languedoc's best wine district. Vineyards are 15 miles inland from the Mediterranean and are almost 2000 feet above sea level. Summer days are blazingly hot (103°F!), but night-time temperatures almost always drop to below 60°F - sometimes even below 50°F! Syrah (the principal grape in Pic Saint-Loup) is usually picked in early October, and not in late August, as it is in many Languedoc and Southern Rhône vineyards, so stylistically, the wines are closer to those of the Northern Rhône than their Southern Rhône counterparts (think Hermitage/Côte Rotie, not Châteauneuf-du-Pape).
Is Lancyre the top wine estate in the Languedoc? Probably not. But they are one of the best, and their wines sell for 1/3 to 1/2 of the price of wines from the top handful of Languedoc estates. Equally important are the facts that a wide range of wines are produced, and that they are produced in substantial enough quantities and are readily available in most markets. For savvy wine consumers, it doesn't get much better than this. View all Chateau de Lancyre Wines
About Languedoc-Roussillon
View a map of Languedoc-Roussillon wineries (LAHN-guh-dock) (ROO-see-yohn) For being in a country that is known for wine regulations, the Languedoc enjoys a great amount of freedom in its winemaking. With over 700,000 acres under vine, some of the most exciting and best value wines of are coming from this enormous and diverse wine region. Some refer to it as the "new world" of France. The region stretches along the land above the Mediterranean, bordered by the Rhone river on the east and almost reaching Spain on the west. Only 10% of the wines from the area are AC, with the remaining wines often landing in the Vin de Pays or Vin de Table category. Wines in the Vin de Pays category are classified here as Vin de Pays d'Oc.
Notable Facts
80% of the wines here are red. The grapes of the neighboring Rhone region are popular, with the focus on Syrah, Grenache, Mourvèdre, Cinsaut and to a lesser extent, Carignan. White grapes include Rousanne, Marsanne, Clairette and other white Rhone varieties. Parts of the region are also enjoying success with international varieties like Merlot, Chardonnay and Cabernet Sauvignon. For many of these international style wines, you'll see the grape variety on the label – very un-French, but since they qualify as Vin de Pays d'Oc, it's allowed. Not so for the AC wines of the region, which are relegated to using most of the regional varieties and labeling their bottles by region. Appellations in the Languedoc include Corbières, Minervois, Costières de Nimes, Banyuls and the largest of them all, Coteaux de Languedoc. Corbières and Minervois are found on the western side of the region and produce sometimes very concentrated red wines. Costières de Nimes lies just southwest of the Rhone and produces wines of comparable character. Banyuls creates decadent fortified wines with Grenache and Coteaux de Langeudoc does triple duty, using international and regional grapes to produce white, red and rose wines that are often fantastic values.
A region located between the Spanish border and Languedoc, Roussillon is often mentioned in conjunction with Languedoc, but is an entirely separate, albeit smaller, area. Producing white, red and rose wines, Roussillon is in the Catalonia region, which bleeds into Spain and France. The area has equal amount of Spanish influence as it does French. It is most well-known for Banyuls, a potent dessert wine made from concentrated old-vine Grenache. Vines are old and planted on steep, rocky, terraced hillsides overlooking the coast. The region is also making still wines, mostly from Grenache but with a good amount of Carignan as well.About France - Other regions
When it comes to wine, France is a classic. Classic blends, grapes and styles began in the country and they still remain. Think about it - people ask for a Burgundian style Pinot Noir, they refer to wines as Bordeaux or Rhone blends - Champagne even had to pass a law to stop international wineries from putting their region on the label of all sparkling wine.The top regions of France are: Bordeaux, Burgundy, Champagne, Languedoc-Roussillon, Loire, Rhone. And these regions are so diverse! It makes sense that wine regions throughout the world try to emulate their style. Pinot Noir, Chardonnay, Cabernet Sauvignon and Syrah are no longer French varieties, but international varieties. They may not be the leader of cutting edge technology or value-priced wines, but there is no doubt that they are still producing wines of great quality and diversity.


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Katy Perry is going full-on jungle glam for her latest music video. Taking her "eye of the tiger" lyrics quite literally, the singer heads to a deserted island for the official "Roar" video.
After her plane crashes on a jungle-filled island, Perry's self-obsessed jerk of a boyfriend (he takes selfies while she struggles with the luggage!) gets eaten by a tiger, so the pop star must fend for herself in the wilderness. Thanks to her newfound confidence, she embraces her new life and becomes queen of the jungle.
Watch the music video below:
"Roar" is the first single off of Perry's album "Prism," which will be released on Oct. 22.


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Just four simple ingredients
The beauty of this sauce is that you only need four ingredients. And see that onion on the right? No mincing. No chopping. You are simply going to peel it, cut it in half to help flavor the sauce and then discard it. This recipe is sufficient to sauce one pound of pasta.
28-ounce can of good quality whole tomatoes
5 tablespoons of butter
1 medium yellow onion, peeled and halved
1/2 teaspoon of salt
- Heat a heavy sauce pan over medium heat
- Add all ingredients and bring to a simmer. Turn heat down to maintain steady simmer.
- Cook, stirring occasionally for 45 minutes.
- After 45 minutes, discard onion.
- Toss pasta with sauce and serve or simply spoon over your pasta.
Wine pairing: Nebbiolo, Sangiovese or Zinfandel
Marcella Hazan


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After all the activity over the weekend, it's not surprising that I'm very low energy today. I'm not totally wiped out, just wanting to stay in bed and rest. I slept till nine and took an afternoon nap, and I've been reading and just generally taking it easy. I was able to participate in a one and a half hour teleconference on housing issues and make some (I hope) useful comments, after a series of dreams last night in which I somehow ended up getting the time wrong and missing the conference.
It was so good to have Sally here, and in a few days my friend Ted arrives. Company energizes me, and even when I don't feel like getting out of bed, it's great to be able to sit and talk and get my mind off being sick.
I'm hoping that as it gets warmer I'll be able to get out a little more. There's a little porch right outside my bedroom where I love to sit, and most years I've filled the hanging baskets and window boxes so I can be surrounded by flowers. There's a little table there, and I love to have my meals there. Of course, this being New England, I'm sure winter will be back a few more times, but I know spring will come for sure soon.
Monday, March 16, 2009
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We've posted anecdotes which are now backed up by an ABC poll.
...Registered voters by 62-26 percent are inclined to look around for someone new for Congress rather than to re-elect their current representative – the broadest anti-incumbency on record in ABC/Post polls since 1989.
Tuesday, July 13, 2010
1 comment:
- Neo-Con Tastic said...
I was at the Brewer game over this weekend and speaking with a few different individuals, this was the exact same sentiment.
They want to throw all the bums out. - 7/13/2010 9:06 AM
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Web Code: QJ46RZ-16734
Home > Nautical Dining Table 37"
Brand: Poly Wood Inc
View Collection: Nautical
Item No: 85437
$419 List: $612
Complete the look of your outdoor Nautical collection with this stylish counter height table. POLYWOOD Nautical collection Dining Table 37" is enough to withstand any storm. Constructed from recycled plastic, this table was built to last. POLYWOOD recycled lumber provides the look of painted wood without the maintenance real wood requires. HDPE lumber requires no painting, waterproofing, or staining. It's resistant to insects, fungi, salt spray and other environmental stresses.
This table features commercial grade stainless steel hardware that will withstand the outdoors. This table won't rot, chip, peel, crack or splinter, so you'll enjoy its good looks for years to come.
Comes with an umbrella hole (umbrella not included) and plug if no umbrella is to be used. Assembly required.
This item is a GSA Schedule Contract item. National Business Furniture's GSA contract number is: GS-27F-0024V.
For more information, please call one of our government specialists at 800-558-1010, or visit this page to learn about all our government contracts including Navy BPA, Air Force BPA, TXMAS and CMAS.
For a limited time, take an additional 10% Off the price of this item by entering promo code NBF10317 during checkout! Your discounted price will be reflected at checkout. Promotion valid for 10% off all qualifying products (excluding tax and shipping) using promo code NBF10317 only. Qualifying products will be marked with a 10% Off tag. Promo code cannot be used with any other promotions or discounts. Promo code applies to merchandise only. Enter promo code in shopping cart out to see discount before submitting order. Promo code valid March 1, 2017 to March 31, 2017 11:59 p.m. CST.


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Welcome to Hey Mister Jesse's barbecue of tasty talk about swingin' jazz and blues. DJ Jesse Miner will serve up a platter of swingin' music that matters to dancers. Check out the show every month to hear music, interviews, listener feedback and news about the music swing dancers love.
Episode #082 of Hey Mister Jesse is now available to download and enjoy. October's show features Casey MacGill's Swing Nation theme song, Captain Morgans Misheard Lyrics, plenty of swinging new releases, brand new music from Glenn Crytzer & His Syncopators, an interview with "Swingin at 90" producer Ron DiCesare, and tons of international audience feedback. (92 minutes)


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Nicki A. Nenadic 6/30/2005 3:19:35 AM
The title fits her. Great portrait! Good job, Jessica! #271261Tammy Scott 6/30/2005 3:26:23 AM
Perfect tile for the portrait and the model, Jessica! #1538010Colette M. Metcalf 6/30/2005 3:34:20 AM
Beautiful portrait, Jessica!! #1538050Jessica L. Richard 6/30/2005 4:25:13 AM
very beautiful, great composition! #1538360Darla Cobus 6/30/2005 4:40:12 AM
This little girl is GORGEOUS! great lighting and love the pose! #1538431Beverley A. Daniels 6/30/2005 4:58:35 AM
Great job Jessica--gorgeous indeed! #1538542Vendla Stockdale 6/30/2005 6:48:46 AM
Just beautiful, what a stunning little girl and such wonderful b/w tones. Nice job #1538956Lynn Crawford 6/30/2005 6:55:14 AM
Really beautiful Jessica, great detail on her face, your camera does such a good job on close-ups, I really like this in B&W too, have a great day :) #1538973Susan L. Vasquez 6/30/2005 7:04:54 AM
Very nice Jessica, I really like the pose and composition! She has a sweet smile! #1539002Trish N. Bland 6/30/2005 7:20:46 AM
Beautiful little girl and beautiful shot! #1539052Kimberly C. Miner 6/30/2005 9:18:14 AM
Beautiful picture. Beautiful model. love the clarity of this shot. #1539431Terry L. Ellis 6/30/2005 10:08:29 AM
Gorgeous it is, Jessica!!! #1539631Kerby Pfrangle 6/30/2005 10:44:05 AM
JessicaWonderful image.
Clarity, pose, smile, comp and lighting all come together.
Very nice. Kerby #1539737
Laurence Saliba 6/30/2005 11:21:38 AM
Savanna is so adorable!!!!! #1539871Jessica McCollam 6/30/2005 11:35:05 AM
Thank you, Nicki, Tammy, Colette, Jessica B, Darla, Beverly, Vendla, Lynn, Susan, Trish, Kimberly, Terry, Kerby and Laurence!:)Amanda Price 6/30/2005 12:57:44 PM
Yes she is! Wonderful portrait, Jessica! #1540140Marie Fields 6/30/2005 12:59:34 PM
I agree! So Adorable, Jessica!!! #1540145Laura E. OConnor 6/30/2005 3:02:05 PM
Gorgeous! Love this one, Jessica! #1540391Mary J. Costa Pearson 6/30/2005 3:54:46 PM
gorgeous in deed~ I love the smart blur on this! #1540504Jessica McCollam 6/30/2005 4:03:45 PM
Thank you so much, Amanda, Marie, Laura and Mary!:) #1540529Serena Pierce 6/30/2005 8:44:15 PM
What a cutie and a wonderful image of her! #1541346cj patterson 7/1/2005 6:37:22 AM
the title says it all! great shot jessica! #1542956Kara L. Hendricks 7/1/2005 7:38:10 AM
You have such photogenic kids Jess... This is darling.. The pose, the b/w, the tight crop and clarity... What a show stopper she is!! #1543305Kimberly J. Whipps 7/1/2005 2:24:36 PM
Wonderful shot Jessica. She is a beauty! #1544455Stacy Wasmuth 7/1/2005 2:32:14 PM
Lovely shot - I love the angle of her head and the b&w tones here! :) #1544478Jill Flynn 7/1/2005 2:50:50 PM
I really like the diagonal presentation Jessica. Great eyes and smile. Captivating portrait of a beautiful child. #1544538Kristy E. Lane 7/3/2005 9:18:20 PM
Everything about her sweet little face is so flawless! Amazingly perfect title! #1551229Dale Ann Cubbage 7/4/2005 9:30:25 PM
Great perspective, and angle her Jess! She is SO gorgeous!! Love the twinkle in her eyes!! She's such a natural beauty!!da #1554928
Claudette Foote 7/5/2005 4:13:57 PM
You said it..Gorgeous!!
I love it.. #1558475
Olivia Navarro 7/5/2005 8:59:16 PM
Wow, this is fabulous, Jessica! She's beautiful!!!! I'm a sucker for these types of fill-the-frame portraits. You really nailed it with this shot. #1559463Jessica McCollam 7/6/2005 8:37:49 AM
I appreciate your time and wonderful comments, Serena, CJ, Kara, Kimberly, Stacy, Jill, Kristy, Dale Ann, Claudette and Olivia!:) THANK YOU!!!!:) #1561380Susana Ms Heide 7/22/2005 7:31:54 PM
ABSOLUTELY CAPTIVATING!! She is a little beauty queen!!! CONGRATS!! #1622636Laura E. OConnor 7/22/2005 7:39:39 PM
NO SURPRISE HERE, JESSICA!!! CONGRATULATIONS ON YOUR FINALIST! #1622691Margot Petrowski 7/22/2005 7:55:51 PM
Awesome, Jessica!!!!! Congrats!!! #1622843Faustina G. Steinman 7/22/2005 8:54:35 PM
Congratulations, Jessica. Gorgeous is right! #1623246Linda D. Lester 7/22/2005 8:57:34 PM
Congratulations....Beautiful!!!!! #1623269Marie Fields 7/22/2005 9:04:32 PM
CONGRATULATIONS, Jessica! Love this one!!! #1623322Serena Pierce 7/22/2005 9:17:55 PM
Congratulations on your finalists Jessica!! #1623397Jim Kinnunen 7/22/2005 9:35:19 PM
Congratulations on this very wonderful portrait, Jessica!!! #1623506Jill Flynn 7/22/2005 9:44:05 PM
Congratulations on this terrific finalist Jessica! #1623557Lynn Crawford 7/23/2005 3:40:53 AM
Congrats Jessica, great job :) #1624545Kerby Pfrangle 7/23/2005 7:10:47 AM
Congrats Jessica.Good luck in the next round.
Kerby #1625478
KHAWLA Haddad 7/23/2005 7:46:18 AM
Congratulations on this wonderful finalist, Jessica good luck in the next round She is Gorgeous!! #1625771Kristian L. Stricklin 7/23/2005 8:12:03 AM
This IS gorgeous! #1625922Robert Mann 7/23/2005 8:43:33 AM
Love this filled frame composition and great tones, Jess. She has a very sweet face. Many congrats on your finalist selection and good luck! RoB #1626101Jennifer Rennison 7/23/2005 10:16:45 AM
Perfect title for your model and image! Love the B&W! Congratulations on your finalist! #1626761Deb Holmes-Hatfield 7/23/2005 12:19:02 PM
Congratulations on this much deserved finalist,Jessica! Beautiful B&W portrait! #1627298Peggy Wolff 7/23/2005 3:02:07 PM
Gorgeous is right! Congrats and good luck Jessica! #1628058Mata Patan 7/23/2005 3:11:59 PM
Yes she is gorgeous and a gorgeous model makes collect best results to her mom!!!Tammy Scott 7/23/2005 4:50:44 PM
Congratulations, Jessica! #1628469Karen J. McDowell 7/23/2005 5:59:17 PM
Perfect title. Love the smile..congrats on your finalist, Jessica. #1628857Trish N. Bland 7/23/2005 9:23:47 PM
I just love this one! Congratulations! #1629740Kara L. Hendricks 7/24/2005 8:02:58 AM
Congrats on you gorgeous finalists this month Jess... Best of luck!! #1630944Alisha L. Ekstrom 7/24/2005 10:14:42 AM
Congrats on this beautiful model you have!!!!! Good luck on the next round:) #1631386Patrick Campbell 7/24/2005 11:35:11 AM
There is so much love and skill in your photos, Jessica. Congrats on your finalist! #1631634Laurence Saliba 7/24/2005 1:35:31 PM
Congratulations, Jessica!! #1631999Sandy Landon 7/24/2005 3:25:08 PM
Congratulations on this wonderful and sweet image!!!! #1632327Claudette Foote 7/24/2005 6:03:41 PM
I just love this one! Congratulations! #1632878Terrill Province 8/20/2005 12:43:05 PM
It's a rare thing to snap an image this good, even with such a beautiful subject! This is just such a stunningly beautiful portrait!!! #1739485
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Onus 02
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Current Highlights on Broadway
Find a show or venue
Your independent guide to the best shows in New York
256 West 47th Street, New York, NY 10036
Ended 10 Jun 2007 after 2 months
A major triumph
The Times
'If you only see one production this year, make it this one'
Daily Express
'Kevin Spacey's superb performance' Independent
'Eve Best, perhaps the finest actress of her generation, gives one of the most beautiful accounts of aching, unconditional love I have ever seen' Daily Telegraph
Academy Award winner Kevin Spacey brings the acclaimed London production of O'Neill's master work to Broadway.
Set in a dilapidated Connecticut farmhouse in 1923, this American classic centers on Josie, a towering Irish woman with a quick tongue and a ruined reputation; her conniving father, Phil Hogan; and Jim Tyrone, Hogan's landlord and drinking companion, a cynical alcoholic haunted by the death of his mother.
Previews from : 29th March 2007
Opened : 9th April 2007
Limited engagement until : 10th June 2007
Audience: A Moon for the Misbegotten may be inappropriate for children aged 7 and under. Children under 4 years of age will not be admitted into the Brooks Atkinson Theater.
Run time: TBA
Show Times
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
Matinee | - | - | 2 pm | - | - | 2 pm | 3 pm |
Evening | - | 7 pm | 8 pm | 8 pm | 8 pm | 8 pm | - |
Opening night: 29 March 2007
Closing night: 10 June 2007
4 reviews, average rating: (4.8 Stars)
I came from Boston just to see this play. Nevermind the buzz about miscast... more
Dawn B.: "Emotionally Driven! Phenomenally Acted!"
The Seats were three rows from the stage. They were comfortable and the vi... more
FS-NYC: "Great Show For Adults Willing To Sit In Child Sized Seats"
I couldn't believe the narrow seats in row E (center mezzanine) at the Broo... more
Please note: The term Brooks Atkinson Theater and/or A Moon for the Misbegotten as well as all associated graphics, logos, and/or other tradermarks, tradenames or copyrights are the property of the Brooks Atkinson Theater and/or A Moon for the Misbegotten and are used herein for factual descriptive purposes only. We are in no way associated with or authorized by the Brooks Atkinson Theater and/or A Moon for the Misbegotten and neither that entity nor any of its affiliates have licensed or endorsed us to sell tickets, goods and or services in conjunction with their events.


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Blog Archives
Ladies…Do you want to learn how to do a pull up?
So we did testing the other day at the gym and one of the tests was a pull up test.
You probably aren't surprised to hear the following statement, but we only had a couple of women who could do legitimate pull ups (by legitimate I mean no kipping…I have nothing against kipping, but it isn't a TRUE pull up even if it does have its own benefits).
When I then asked all the women that didn't do a pull up if they would like to be able to do one, most did say YES. Actually all said YES.
So then…why weren't more women able to do one!?!
My theory is that most of the time, it isn't that we don't want to be able to do something, it is just that we don't know where to begin so we don't even start. Or we are intimidated by the move and don't believe we can do it (again because we don't know how to get there). Or we jump into something we think might help with no way to track our progress and then we fall off when we aren't able to do a pull up within a few short workouts.
So below are some great tips to help you be able to do a full pull up!
Three great activation moves I like to use to warm up for a pull up workouts are:
- Scapular Wall holds – You've probably guessed by now that I LOVE these. They are great to improve posture and activate your upper back muscles. If you want to be able to do a proper pull up, you need to make sure that your lats activate and that you use the big muscles in your back. This move will help you do that.
- Scapular Push ups – This move does the same sort of thing that the wall holds do – It helps you get that scapular retraction that is necessary to do pull ups.
- Dead hangs – So at the beginning, I want you to just hang from the bar and get a feel for holding your body weight. Focus on tightening your core and even maybe tighten your back as if you are going to pull up. Then once you've done a few straight hangs, you will progress to a hang with a scapular retraction. You then want to press your chest out and pulling your shoulder blades down and together while you hang from the bar. If you can't hold for long at the beginning, start with reps of retracting and then relaxing.
All three of these moves make you activate the muscles used to do a pull up and help you warm up your core!
Many people who can't do pull ups will then turn to the lat pulldown machine and even simulate pull ups with bands for their "pull up" workouts. And while these moves are great to strengthen many of the muscles used by pull ups, they still aren't the same as actually doing pull ups. They can be great supplementary moves, but if you want to be able to do pull ups…You've got to actually do variations of the pull up!
So once you've done the activation moves, try one of these assisted pull up variations and progress toward harder and harder variations until you can do one unassisted! If you have an assisted pull up machine, you can use that as well, but I personally like these better because they give you more control over the exact amount of assistance!
With both of the assisted variations below you can do three different things to progress or regress the move. You can do holds, negatives and full range of motion pull ups/chin ups.
- Holds – You can hold at the top, middle and/or bottom of the move. Each will work on strengthening the muscles at each piece of the motion. You can jump or push yourself into position and then hold once there for as long as possible.
- Negatives – With negatives, you work the eccentric part of the motion. To perform a negative, you will set yourself at the top of the pull up and then lower yourself down as slowly as possible.
- Full pull up – You will use assistance to perform a FULL pull up, which means chin above the bar to arms straight at the bottom.
The two different ways you can get assistance to do these three variations are:
- Foot assisted pull up – Hang from a bar or use TRX/Jungle Gym straps. Place your feet on the ground underneath you. The more firmly planted your feet are, the easier the move will be. Your goal is to use your feet as little as possible. Your feet will assist only as much as you so that you can perform a hold, negative or full pull up.
- Band assisted pull up – Hang from a bar with a band around your knee or knees (putting the band under both knees makes the move easier). The band will add assistance as you perform the move. The skinner the band, the harder the move. The more you control the move and don't swing, the less the band will propel you up.
If you don't need assistance to hold a pull up or chin up or to perform a slow negative, then you may move to the bar without assistance. Don't use assistance if you can perform 10 3-5 count negatives (and not a fast count) or 30 second holds without assistance. Make sure you can perform the move correctly before advancing. But also make sure that you are always checking your progress to see if you can perform the moves without assistance.
Remember, your goal is to lower assistance as you master each move. Don't just waste time on the lat pulldown machine trying to get stronger or by doing assisted pull ups on the machine. Work on each piece of the pull up and ween yourself off of the assistance!
So do you want to be able to do a pull up? What are you doing to get better at them?
Here is also a great workout to strengthen your back and biceps to help you get stronger so you can do a pull up.
NOTE: In this post I didn't really go into grip variations. The easiest grips to do are usually the neutral or chin up (palms facing you) grips. The pull up grip and wide grip variations are generally more difficult.
10 Different Core Moves
Notice I didn't say ab exercises because these moves work way more muscles than just your abs – they work your ENTIRE core.
I could have listed things like the single leg squat and deadlift since they are so great in terms of working your core, but since I've talked about them a few times recently, I decided to include some different ones to add to your exercise repertoire.
Really any single limb movement is going to engage your core more be it rotational or anti-rotational. For some single limb movements you can use to work your core, check out this blog with single limb exercises.
Below are some core focused moves that I really love!
- Wall push – This move can either be super easy or super tough…It is up to you. To do this move, stand up against a wall and push into the wall as if you are going to move the wall backwards. Get up nice and close to the wall as if you are at the bottom of a push ups. Drive all the way up through your feet into your hands against the wall. Your core should be tight enough that if someone comes and pushes on you from any angle you won't move. (To make the move more difficult, have someone actually push on you from all angles as you hold!)
- Pull up and hold – You can do this as a chin up or pull up. You can do it off a bar, off a peg board, off of TRX straps…wherever. But what you need to do is pull to the top of a pull up or chin up and HOLD. Keep your legs straight down toward the ground and your chin above the bar. Keep your chest pressed out and shoulder blades down and back. Squeeze your belly button in toward your spine and keep your glutes tight. Hold as long as you can. This move is also a great way to work on pull ups (especially if you do a slow negative on the way down!).
- Inchworm with row – So when I first started and had to train both of the owners, I busted out this move for one of their workouts because it is probably one of the best full body moves out there! To perform the inch worm, start standing. Place your hands on the ground as if you are performing a hamstring stretch. Then walk your hands out until you are in a high plank or top of a push up position. Then walk your feet back in, keeping your legs as straight as possible until you are back in that standing hamstring stretch. To make this move harder, add a dumbbell back row in the plank position. So with the weights walk your hands out to the plank just like you would with the basic inchworm. In the plank, perform one dumbbell row on each side, then walk your feet back in. Make sure to keep your hips from rotating when performing the row (you want a solid plank position…not butt up toward the ceiling!). To make this move super hard, add sliders or even plate weights that will slide to your feet. Instead of walking your feet back in, slide them together back in, like you are performing a jackknife. The sliders will also make it more difficult as you walk out and as you hold the plank.
- Power Ropes Sidewinders (Can also do rainbows) – I picked this rope move because it is super super good for the obliques and works rotation unlike the moves above which all work in the sagittal plane. In a nice athletic stance, you rotate side to side as quickly as you can, causing the rope to smoothly snake all the way down. You can also mix in some rotation with the rainbow wave, which reminds me a bit of a Russian twist. You start at the hipbone and make a rainbow up to the shoulders and down to the other hipbone. For videos of these moves, check out John Brookfield's Youtube. He and Ingrid have some great moves for the ropes, including waves and pulls (as well as a lot of other cool random stuff!).
- Windmills (or progressed to Turkish Get Up) – So I actually saw these in an article the other day and was like "I haven't done these in FOREVER and I used to LOVE them! I haven't done them in forever because recently I've been doing the Turkish Get Up. BUT both are great for shoulder stabilization as well as core strength. To perform a windmill, you can start with out weight. Feet should be about shoulder width. Turn out the toe of the side that you aren't going to work to about 45 degrees. Straighten the other arm up toward the ceiling. You are then going to hinge over, driving the butt cheek of the arm that is up out to the side as much as you can. Then you are going to stand back up, keeping the arm straight toward the ceiling the entire time.
- Landmine wipers or twists – So this can be both a rotational and anti-rotational move. You can either rotate from hip to hip with the barbell or you can decide to fight against rotating as you lower the barbell down to about shoulder height on each side.
- Sit Thrus – One of my favorite moves. It kind of looks like breakdancing when it is done correctly…at least to me anyway. To do this move, start in a table top crawling position. Start up on your hands and toes with your hands under your shoulders and your knees under your hips. Then you are going to literally sit through. With your right knee bent, you are going to sit through your left side, raising your left hand off the ground. Then return back to the starting position and repeat on the other side. (Check out the top two photos below to see the two main parts of the move.)
- Planks with pulls or waves – So there are actually like three exercises really included in number 8. There is the plank with a pull from either in front or behind. This one can involve a hip hinge like the one show below with the chain.
There is also the plank with a pull through across the body. With this one you reach your hand under and across your body while holding a plank to grab a rope or a sandbag. You then pull the bag or rope across your body to the other side. Depending on your goal for the move, you can either use a slight hip hinge or you can fight against the rotation of your hips to hold a strict plank. And last, but not least, there is a plank with one-handed battling waves. I had my volleyball girls do this one the other day. It is harder than you would think!
- Handstands – Handstands are just an amazing move. A full handstand without support requires a lot of core strength. As you work up to that, you can work on your core strength by doing variations of the handstand. You can start with a downward dog and then progress by walking your feet up a wall. As you get your feet up higher on the wall, walk your hands as close as you can to the wall until you are completely vertical. Once you get in super close, you can advance the move by walking side to side or lifting one hand up to tap your thigh.
- Bar rotations – I found these when reading Nick Tumminello's articles. He has some AMAZING STUFF about…well…EVERYTHING! These honestly are like a standing variation of the Russian twist, but I definitely like them better! (And I kind of like them when I need to vent a bit of anger…they feel like I'm fighting something haha)
Runners up: I really love these moves as well so want to mention them even if I don't go into detail.
Medball throws both sideways and overhead. Medball slams both rotational and straight ahead.
Any front loaded exercise like front squats or good mornings. When you front load you force your core to work harder to stabilize!
Also, I love any sort of hanging knees to elbows or feet to bar or even skin the cats. However, since crossfit became popular I feel like most people know those so chose not to include them. Also, those can be incredibly tough and not easily done by everyone. Everyone can do some variation of the exercises above.
I also wanted to include a ton of plank variations…Plank on the power wheel. Plank with reach throughs. Plank with reach back and out. Planks on sliders where you slide your feet backwards and stretch out then come back to starting…ACTIVE planks. I love ACTIVE planks. But there were just so many that I honestly feel like planks need their own full article if I'm going to touch on them!
And last but not least, resistance band rotations and even the stability press…actually especially the stability press. I love anti-rotational moves!
What are your favorite core moves that aren't either crunches or sit ups?
Functional Lifts – Awkward Weights
For months now I haven't really touched a dumbbell or a barbell, BUT I've still been lifting heavy.
And while I still LOVE barbell lifts, I have become very fascinated by lifting with awkward weights.
In every day life, we rarely have to lift something that is perfectly balanced and easy to grip. So even though in the gym we may be able to deadlift 500lbs on the barbell, it may be impossible for us to lift even 100lbs in the form of an awkward box on the floor.
And which is more important to be able to do?
While I love deadlifting, I must admit I really really really get frustrated when I can lift or move something on my own.
I don't like struggling to lift, carry and move things. And I most definitely HATE when I have to ask for help.
So while I've always considered a deadlift a functional lift, it might not really be that functional when you add weight in the perfect form of a barbell.
It was actually incredibly humbling to find out just how not functionally strong the barbell deadlift had made was when I did my first strongman atlas stone lift on Saturday (which is probably one of the most functional lifts out there).
The baby stone is 125lbs.
I was told to start with that one. It looked small enough and I figured I wouldn't have any trouble. I could easily deadlift 125lbs!
Shoot…I even thought I might be able to attempt the next one up!
Uhm…lifting a round concert 125lb ball is WAY different than lifting 100 more pounds on a barbell.
The first time I attempted to lift it, I couldn't even move it off the ground.
I couldn't budge 125lbs!?! WHAT!?!
It was awkward and hard to grip. There was nothing to hold on to! You just had to squeeze the ball with every inch of your hand and arm. You even needed to use your back to grip the dang thing otherwise you were going to drop it.
And on top of that, it wasn't just one smooth lift up like the barbell lift. It was a lift to your thighs before you needed to re-grip so that you could really use your glutes to power the ball up.
It was honestly exactly the move you realistically have to do when you move super heavy awkward things in everyday life.
I can name a few times when I've moved that I can remember attempting that exact same move to lift a heavy box (and actually failed to get it off the ground even though I was lifting super heavy with dumbbells and barbells)….SO FRUSTRATING!
There is nothing more frustrating than not being able to move something!
So it really got me to thinking about all of the time I spent doing the traditional lifts – doing traditional exercise moves.
While I love them, they may just be more functionally beneficial when done with AWKWARD weights.
You don't need to give up deadlifts, push ups or any of the other meat head moves (that I most definitely love).
But maybe you can just make them better by adding in some awkward elements.
Like pull ups for example…
I can do pull ups off a bar…but pull ups holding on to some awkward rock climbing grip things? OUCHIE!
Or overhead presses…Instead of using a barbell, what about a slosh pipe? WAY more core engagement when you lift that pipe only half filled with water overhead (actually it kind of reminds me of a squirming child, which there is a great chance that sometime in your lifetime you will be lifting up overhead!).
You don't have to go crazy making the moves overly awkward. Actually you SHOULDN'T try to add in too many strange elements. Awkward is good..Super awkward is crazy.
But anyway, after being humbled by the stone, I would DEFINITELY recommend that if you are training to be strong in life that you add in some more functional variables like awkward weights or grips! You don't necessarily need to find a gym with an atlas stone, but sandbags and other uneven or awkward weights can be good! (And if you don't already…get ready to add in some grip training…but that is a post for another day!)
What women want….
To look like on their wedding day….
Toned arms and shoulders, a slim waistline with just enough curve into toned hips, butt and legs.
How do most women get there?
By doing chronic cardio, starving themselves, and lifting light little barbie weights only a month before their wedding.
But is this really the best way to have the arms, waist and butt of your dreams on your wedding day?
If you really want to look lean and toned you can't just do cardio and you most definitely can't starve yourself.
You need to lift challenging weights, eat the RIGHT foods and start working toward the body you want early on.
I tell my clients (and plan to do the same myself) to plan to have reached their goal weight or body composition the week before their final fitting, which is only a month or so out from their wedding.
The last month or two should only really be maintenance.
The key throughout your workout progression toward you BIG DAY is to do compound movements. Don't waste your time with the bicep curls, shoulder presses and tricep extensions that most programs recommend. While those can be good if you are a powerlifter looking to really isolate and strengthen weak muscles, those moves really aren't giving you that much bang for your buck.
They don't have a whole heck of a lot of calorie burn AND they are only working on one muscle group when you could be hitting 3 or 4 with a compound movement.
For instance….the deadlift…It works just about everything. Want a great backside? Want a toned upper back, butt and thighs?
Or any other powerlifting move for that matter. Or you can use kettlebells, resistance bands or the sled
There are a ton of different strength training things that you can do! Find some that are fun and that get you results efficiently AKA compound moves!
Also choose the compound moves that target your trouble areas.
While we can't spot reduce areas, we can build up proper muscle tone to make our problem areas look better. Eating a healthy diet and later the added cardio we do during cutting will reveal that beautiful muscle we built up even more!
And while I LOVE lifting heavy and think that it is key to the body that you dream of having on your wedding day, cardio does become a more important part as you are trying to become more lean and toned.
That doesn't mean you just stop lifting and start logging in tons of miles.
It means sprints, some long distance JOGS for some slow fat-burning cardio AND still an intense heavy lifting routine.
Of course once you up your intensity during the final few months before your last dress fitting, you will need to remember to take time to rest, foam roll and release some stress! Working out though can be a great way to make sure that you are still getting enough "me time" BUT that doesn't mean you can just start living in a gym and not practice proper recovery!
10 Key Moves to Get the Body We All Want on our Wedding Day! (So many move I love, but these will give you a huge bang for your buck!)
- Deadlifts – Deadlifts are a full body move. They are perfect to tone your upper back, butt and hamstrings. Plus they are a real fat burner because they work so many big muscle groups! (I LOVE YOU DEADLIFTS AND MISS YOU!) One new explosive deadlift move I've started using is a rotational deadlift. I set up the bar in a t-bar row hold and put weight only on one end. So I deadlift up the end with weight and rotate toward the stand as I stand up. So if the weight is on the right as I stand up, I rotate to the left pushing the weight out and up until my arms are straight.
- Kettlebell Swings – Another great way to get a great toned hips, butt and thighs! This move may be just as good as the deadlift. It is, however, just a bit harder to master. Make sure that if you want the butt toning effects of the swing that you aren't squatting down so much as doing a hip hinge! NOT A SQUAT! More of an RDL…but still not an RDL.
- Kettlebell Snatches – Another tough move, but a full body one. Develops explosive power, which means more muscle power! It is great to develop power in your legs, tone your core (lots of rotation and stabilization) and strengthen your shoulders.
- Pull ups – I LOVE PULL UPS or any variation of them! (You can even do a pull up and hang if you want some extra core work!) They tone your back, biceps and core! Get great arms while benefiting from the extra calorie burn of working a big muscle group like your back! (And a toned back looks pretty good in a strapless wedding dress!) Plus, if you strengthen your lats, they will help your waist look slimmer by creating more of an hour-glass figure!
- Push ups – Strengthen your chest, triceps and shoulders just to name a few muscles. Lifting heavy can sometimes just mean lifting yourself! If you want to make them even more challenging, make them explosive. As you push up, come up off the floor! They make the push ups that much harder.
- Medball Pass and Shuffle – Honestly, one of my favorite new moves. Cardio because of the shuffling back and forth. Plus it is a great move to develop lean POWERFUL muscles. Best when done with a partner. Perform a chest pass with a heavy medicine ball with a partner while shuffling down and back.
- Sled pull/push – So by pulling I mean pulling a sled toward you with a rope. Great leg, core, back and arm workout! And then if you push it back to its starting place, you get to work the entire posterior of your chain – everything from your shoulders down to your calves!
- Crawls and all variations – You can pull a chain, crawl on a power wheel, or crawl using sliders. How ever you do it, it is a great workout for your shoulders and legs. AND the more you keep you butt from going up in the air, the more you work your core. If you do use a chain, you can work your legs and butt even more. Or if you use a power wheel or sliders, you can focus more on your shoulders and core.
- Battling Ropes – A great way to get the lean ton muscles you want. Depending on which wave you make, you can focus on different muscle groups. You can work your back, your shoulders, your arms, your core and your legs. Shoot rotational waves kill your core!
- VersaClimber (or really any sprints) – These are a great way to maintain muscle and BURN TONS OF FAT!
Progressing toward the elusive perfect push up and pull up
I have many women and even some men tell me that they want to be able to do perfect full push ups and push ups.
And I say "OK!"
Because there is a way to get there! Consistent hard work and a well thought out progression based on what you need to work on will get you there!
So this really applies to any exercise that you want to be able to do, but honestly two of the exercises that most people can't do, but should be able to do are the push up and pull up (also, most people recently have been telling me they want to be able to do these two moves so I figured I would focus on them).
First, consider all of the muscles used in the move.
For push ups, you use your pecs, shoulders, triceps, core and even your quads and legs. Most often though, people need to focus on core strength and either shoulder or tricep strength.
For pull ups, core and back strength are essential. The grip you use will also determine how much bicep is involved.
Once you identify the muscles used, you can work on those muscles. That doesn't mean you have to start doing tricep extensions and bicep curls.
You can still do compound movements.
So to work on improving your push up, first assess where you are. Can you do a push up with your hands on an incline? Can you do a push up from your knees? And when I say "Do a push up." I mean a PERFECT form push up from that position.
Same goes for pull ups. Can you do jumping pull ups? Can you do pull ups where you jump up and slowly lower yourself down? Can you do a pull up and hold? Or can you do a chin up but not a full pull up yet?
Get a clear picture of where you are starting from. If you know exactly where you are at, you can design a program that will get you to where you want to be.
If you don't have a clear starting point, how the heck are you going to outline a clear progression!?! You won't know how long it will take you to get somewhere if you don't even know where you are starting from!!
So once you know what muscles are involved and where you are starting from, you must create workouts that strengthen your weak areas and progress you toward you end goal.
While you will want to do lots of push ups and pull ups during your progression they shouldn't be the only thing that you are doing.
For push ups, do some core strengthening exercises. Do some crawling that targets your shoulders, core and quads. Do some form of dips, be they full dips or dips off a bench. I mean even get creative with it. Try some chest flies on the slider. Do some ab roller to work your arms and core. Battling ropes can be good. Medball chest passes are a good explosive way to work your upper body.
There are lots of ways to work. Pick exercises that target your weak points!
For pull ups, battling ropes again can be good. Working on different variations of pull ups can help. Try some medball slams into the ground. You can do ones straight ahead or rainbow slams where you slam it down on each side. Do some inverted rows. Some pivot prone pulldowns. Work on your grip strength. Heck even just playing on the monkey bars will definitely help!
And the good part about some of the things that you can do to work on both of these moves is that they will improve your overall posture and strength not JUST progress you toward a perfect pull up or push up.
There are even moves that can benefit both exercises in some way such as the parallel bar press. Just hold your body straight up off of parallel bars or a dip machine. Don't be a "turtle" aka keep your shoulder blades pull back and down and your spine long. Your neck should be long and not tucked back into your shoulders like a turtle pulling its head into its shell. Just hold. Keep your abs engaged and your shoulder blades retracted. You will feel this in your back and your arms and even your core.
Anyway, there are a bazillion ways to strengthen your body to progress toward a pull up or push up. Don't just flounder blindly and HOPE you will get there. SET UP A PROGRESSION!
If you need help or want some exercises to help you strengthen your weak points, let me know! 🙂
A slight change in programming
I'm constantly looking to learn, grow and improve upon what I'm currently doing. And I encourage everyone else to do the same.
So for the moment my heavy barbell lifting will be put on hold as I learn how to master all of the other equipment at the new gym I work at.
Does this mean that I will no longer be lifting heavy weights?
The only thing that will change is what types of heavy weights I will be lifting.
But my training is always constantly changing.
Honestly, if you are still doing the same training that you were doing 6 months ago, you should be embarrassed.
Things change. Workout programs get stagnant and stale.
AND if you want to be truly fit….if you want to be that Renaissance fitness person, you constantly have to be learning, trying and perfecting new skills!
So over the next few months, you not be hearing much about the traditional deadlift (although I do love you barbell deadlift and will miss you greatly!).
Instead you will be hearing more about Olympic lifting, kettlebells, tire flipping, plyometrics, sled pushes, battling ropes, kickboxing (not the classes without gloves), and Brazilian Jui Jitsu. You will still continue to hear about all of the wonderful bodyweight exercises I love, 1 leg squats, push ups and pull ups, in all sorts of variations.
Are you excited?!?!
So get ready for the next phase in Man Bicep Training! Time to learn and grow and become stronger, fitter and happier!
Side note: There is no revision currently to my dieting beliefs. Simply put they are still "Eat whole natural foods and avoid processed crap and refined or empty carbs." However, I will be discussing different foods and how I feel about them over the next couple of weeks since there have been some common questions arising.
The Bosu – Overused, Overrated
So I think the bosu is a good piece of equipment for a handful of exercises, but I don't think it should be used near as much as I see trainers all over using it. I don't think every trainer under the sun should be using it with all of the clients especially their beginning exercisers.
The theory behind using the bosu is that it creates an unstable environment so that all of a person's stabilizer muscles must activate while doing the exercise. It is supposed to engage and work your core more.
The bosu bothers me even more than seeing someone doing 1,000 crunches on the floor to get great abs…ok so maybe both bother me equally….
But still! There are so many better things you can do to work your core and stabilizer muscles than doing a bicep curl on a bosu!
Need an example? How about pull ups or chin ups…assisted or unassisted.
Pull ups and chin ups work your biceps and they work your core. PLUS they work your lats!
AND they are WAY MORE FUNCTIONAL than a dang bicep curl on a bosu.
Can I also just ask…how is a bicep curl on a bosu supposed to be more functional and better for a beginning exerciser than an assisted pull up?
Maybe it's just me but doing most exercises on a bosu just seems more dangerous.
I mean why do a bodyweight squat on a bosu when you can work your legs harder and engage all your core stabilizer muscles by doing a front squat?
Why not do a one leg straight leg deadlift if you really want to work your balance?
Why use the bosu to create more instability?
How is that really better for a beginner exerciser? How is that really more functional?
Why do we always try to make diet and exercise more complicated than they have to be? Why can't we just go back to basics?
Why can't we just jump and squat and climb and lift heavy things? Why can't we sprint and push things and play?
Stop over-complicating things! You want to gain functional strength and work your core, do movements that mimic stuff you do in everyday life.
Don't waste your time balancing on a bosu!
The moves you love to hate…
So one of the challenges for the Under Armour challenge was to film the move you "love to hate."
It was sort of hard to pick one…just kidding…but not really…
There are so many moves that I really don't like doing, but at the same time I love them because I know that I only hate them because they are super good for me.
Usually the moves I love to hate are moves that never seem to get easier and almost always leave me feeling tired and sore the next day. They are moves that the masochistic me likes.
The Top 10 Moves I Love to Hate!
- "Walking Lunges" – So these are in the video I made for the challenge. I wear a weight vest while doing them, which only really makes them more "lovely." To do them you jump up and slightly forward as you switch and lunge on the other side. There is something about this plyometric "walking" forward that is torturous. Your legs burn and you get winded. Definitely a move to love to hate.
- Balance Lunges – These are always uncomfortable and painful. Maybe it is just that my balance isn't awesome but I never have fun doing these. With these, your back foot is up on a bench and you are balancing in a lunge position. Like with the split squat, you just lower the back knee to the ground without going forwards or backwards.
- Dips – These are also in the video. I did them with a weight vest. They suck enough without it though. These for me are just frustrating. There are some days when I can easily bust out ten in a row and other days when one seems impossible. A great upper body and core exercise though!
- Step ups – I can't explain why I hate these so much, but it might have to do with the cardio aspect of stepping up and down quickly with weights while my legs burn. I like isolating one leg when I do step ups. I don't alternate legs and I make one leg do all the work while climbing.
- Overhead presses – I think I don't like these because my shoulders are weak. Also the burnout of such a small muscle group always gets me. Try not to arch your back too much as you press weight straight overhead.
- Planks – I always seem to do planks after I've done shoulders, which makes planks extremely un-fun. Plus I hate any exercise where you have to hold a pose…Maybe that is why I "love/hate" yoga….
- Wall sits – Again…I have to sit still why my legs burn and begin to shake. Who doesn't love/hate that!?!
- Burpees – So if I've killed my upper body, my arms hurt a bit during burpees. If I've killed my legs, my legs hurt during burpees. If I haven't killed anything, I get out of breath and my lungs hurt during burpees. Anyway you look at it, burpees are torturous for some reason!
- Rowing – I'm honestly not sure why I hate rowing so much…Maybe it is the fact that my legs feel like they won't function and I feel like I'm going to puke when I've gone all out on the erg…Yea…I think that might be the reason…
- Pull ups – So actually I love pull ups. Sometimes they frustrate me, but I still love them. I feel like this exercise though is definitely one that most women love to hate…or well just hate for that matter!
What moves do you love to hate?
P.S. Foam rolling video coming at the end of this week!!!


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I love your avatar :D
good ;)
surprised you asked for the recommendation is all
shit nigga, did you meet a hipster chick or something?
so do you, man :)
yo its blaze shhhhh
Omg I promise dude No one will tell me OhtERIWSE!!!!
lol ok
not really, I don't think Steffen is an old Norwegian name lol, it's probably just a Norwegian version of Stephen or something.


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Results: 3Comments by: Tyraei |
File: TyraMagicMacros10-22-10 |
Originally posted by d16174l4n63l...
Posted By: Tyraei
Originally posted by d16174l4n63l
Thank you Tyra.
Running into one problem my menu doesn't sort right, no scrolling so I can't change many of the options.
i´m aware of that issue and i´m sorry, but i cant fix it at the moment.
For the options i´m using ace3 and it´s a bug in their code (i wrote a ticket a while back and the...
File: TyraMagicMacros06-15-10 |
well, it creates up to 10 macros (/...
Posted By: Tyraei
well, it creates up to 10 macros (/cast 'skillname')
for skills of your choice.
the target of these macros can be set in the contextmenu of other players (you can see how that looks in the pictures)
furthermore, there are some options to set the target of the macros automatically. like the ora/ctra main tanks or the tank of y...
File: Tyra Misdirect03-04-10 |
That´s propably because you have a...
Posted By: Tyraei
That´s propably because you have a macro with a name containing the word "Misdirection" (or the localized name of your client for it).
I will fix this in the next release but it would be very helpfull if you could rename/delete the macro if there is any and say if that helped.
edit: if you updated from an older version deleting...


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By Latina Staff | 09/27/2011 - 14:57
Everyone's buzzing about Pitbull's amazing performance for Latina's 15th anniversary party and we can't blame them. It was fabulous sharing Mr. 305's infectious energy and catchy tunes so up-close and persona. Once you've experienced Pit's crazy positivity it's easy to see why he had to change his moniker to Mr. Worldwide—cause he's one music sensation who's definitely going global!
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By Latina Staff | 09/27/2011 - 14:00
Last night, Latina took over NYC for our big bash celebrating our 15th anniversary party! Quinces are a big deal and we wanted to throw ourselves a party fit for a princesa so of course we had to recruit Pitbull to perform, along with a bevy of our celeb friends to help us celebrate.
Check out the stars who walked our red carpet and helped us ring in our quinceañara in style.
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By Mariela Rosario | 09/16/2011 - 09:00
The beautiful Salma Hayek sat down for the cameras while shooting our historic 15th anniversary cover and told us all about how she is raising her daughter Valentina to love and appreciate all aspects of her culture. As Hayek has mentioned before, little Valentina is quite the talented linguist—she's mastered English, Spanish and French—but Salma is also making sure that her 3-year-old daughter understands what it means to be Mexican, and she thinks it's working!
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By Mariela Rosario | 09/15/2011 - 14:30
It's hard to believe, but gorgeous Cuban beauty Daisy Fuentes has been in the game for over 20 years! She started her career as a model back in the 1980s and then proceeded to break down barriers for a whole new generation as the first ever Latina VJ on MTV. Since then, Fuentes has been building her brand with a fantastic fashion line for Kohl's, a beauty line and a set of exercise DVD's which turned into a super popular Nintendo Wii game. It is estimated that Fuentes sells about $300 million worth of clothing, accessories, and beauty products through Kohl's every year!
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By Mariela Rosario | 09/14/2011 - 16:15
We love Ana de la Reguera so much! She's a real, honest talent in a world of so many disposable starlets. Known for her serious turn in HBO Latino's critically acclaimed Capadocia, she kicked off her English-language career in Hollywood with a starring role a sexy nun in Nacho Libre opposite Jack Black and never looked back. But besides her talent, de la Reguera is unapologetically Latina in all facets of her life!
Watch the video below to see what she has to say about holding on to her roots and always being proud of who she is.
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By Mariela Rosario | 09/13/2011 - 13:30
Our homegirl Eva Longoria sat down with Access Hollywood's Kit Hoover to talk about the end of Desperate Housewives and her appearance on Latina's 15th anniversary cover! Longoria remembered the magazine fondly, noting that we were the first national magazine to ever feature her on our cover (back when she was still starring on The Young & the Restless).
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By Mariela Rosario | 09/09/2011 - 12:30
Eva Longoria has always been an outspoken and proud Latina. She even went back to school a few years ago to get her MA in Chicano Studies and to brush up on her Spanish. We love that she is always so involved in political issues surrounding our community and that she is an outspoken advocate for countless organizations from MALDEF to the NCLR and the campaign to create a National Museum of the American Latino. Here's what she had to say about growing up Latina in Texas.
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By Mariela Rosario | 09/07/2011 - 10:45
You helped us narrow the field to 15 covers, one from each year that Latina magazine has been published, and now it's your chance to vote for you very favorite cover of all time.
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By Mariela Rosario | 09/07/2011 - 08:17
When Rosie Perez goes back to her home in Puerto Rico, she tells Access Hollywood it's nothing like it is over here in the states! She dishes, "it really is a beautiful thing to go to relx and let go and when I go home, that's exactly what I do." And we may know her best as the lovely "Rosie Perez", but when she's in PR, it's a different story! "Everybody just knows me as rose or rosie or lil rosie or Rosita" she says, "and nobody really gives two cents about rosie perez" Check out Rosie's full interview below!
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By Mariela Rosario | 09/07/2011 - 08:10
We're not sure how she does it but super hot mamacita, Jessica Alba says she still saves room for her favorite comfort foods. Jess told Access Hollywood, "the thing that's the most comforting, because we had it everyday is probably chorizo and eggs." As for her little one, Honor, her tummy is starting to embrace her Latin roots too! Jess explains, "Honor likes tacos, anything with a tortilla pretty much but she doesn't really like the spicy." Check out everything Jessica had to say right here:
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Message board »Message Board home »Sign-in or register to get started
Online now: 4 members: FOFO, Kid, Kokopelli eye institute, wagon487; 166 anonymousDiscussion: ISSA WINTER NATIONAL AT VA BEACH
Posted | Discussion |
Oct. 1, 2013 Paco13 415 posts | ISSA WINTER NATIONAL AT VA BEACH To all of the team coming this way, welcome. Wow I just saw a 55M+ registered to play 50AAA and RB allowed it. As I said before that is the beauty of ISSA you pay you play, no rules. Good luck and hopefully they win it all, because if not what a dissapointment...LOL. Good luck to all of the teams. PR Ninja out JESUS TE AMA |
Oct. 3, 2013 boogpow44 52 posts | What is the name of the team? |
Oct. 3, 2013 softball4b Men's 60 944 posts | 55+ AAA Goodman/Tri County Title 55+ AAA High Street Bucs 55s 55+ AAA Tri-State Merchants 55s These are listed as 55 Major in SSUSA, but AAA in ISSA. No major+ in 55s. |
Oct. 3, 2013 boogpow44 52 posts | You,ll just have to bring your A game boys, just remember, it's the spirit of the game that matters. |
Oct. 3, 2013 wagon487 Men's 55 579 posts | OMEGA was the only 55 major plus team that had signed up. They moved to 50AAA for about a week. Yesterday they were gone. Don't know if people complained or they just dropped out. |


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service learning.docx - Section 2: Let's Get Started: Locate and/or Log On
Revising Reflection: Determining Relevance in a Personal Writing
Lesson 7 of 8
Objective: SWBAT write and revise reflective essays by participating in self and peer revision of their service learning essays.
As the students walk in I give them a number. I want to organize them in groups of three. Fortunately, I have 33 students--11 groups of 3. I prefer to have at least two peers give feedback on an essay. I hope no one is absent. I ask the students to find the other students with their number and sit together.
Once everyone is in a seat, I tell them to get out their rough draft of their essay. The essay is a reflection on their volunteer service project that also provides information on their volunteer location and their rationale for choosing that location. Some might argue that this is informational writing, but the focus on narrative structure that I employ with my students align better with the W.9-10.3 narrative writing standards.
As a reminder, students had to volunteer in our community at a place of their choice. The reflection is an opportunity for them to review their experiences and share it with others. Also it is my belief that reflective practitioners usually find more satisfaction and success in their endeavors. This essay is an opportunity for them to engage in reflective practice. The requirements for the essay are in their service learning handout.
I am aware of some of my students' limited access to technology outside of school. These rough drafts arrive in a variety of forms: on google docs, typed and printed, and hand-written double spaced. If they need a laptop to access their draft, I have the COW (Computers on Wheels) in my room. I give them a few minutes to get organized.
Resources (1)
Resources (1)
Now that they are organized, I want to review the content and sequence of the essay. I provided them with a specific structure when I assigned the project. I want them to tell their story, however they need to demonstrate relevance by answering the question: why is volunteering beneficial to me and my community?
I begin by reviewing the content. I give the students prompts and they tell me what to write on the board. Next I move on to the sequence of the essay (W 9-10 3c). The organization is key to getting their point across. I want them to see how to build a narrative that is about their experience but also includes information about the organization or place they volunteered. Students can follow the questions in their service learning handout if they are struggling to organize the sequence. It would be somewhat formulaic but acceptable. They need to see that narrative is not a synonym for a me-centric story. A narrative is a story, however the focus should not revolve around the student but the place s/he volunteered and what it does for the community as a whole. The role of the student is only one component of a larger narrative. I also remind them that the conclusion should do more than wrap up their experience, it needs to speak to future opportunities for either them or the place where they volunteered.
Finally, I answer any lingering questions about the revision process or the essay.
Resources (2)
Today is not their first time up to the plate for revision. They know the protocols. I ask them to tell me the revision protocols and I write them on the board.
- 1. Self-Revision
- 2. Frist Peer Revision for content
- 3. Second Peer Revision for organization
- Convention/grammar corrections as needed
- 4. Verbal Group Feedback on the Revisions
Hopefully it has been serval hours since the student have reviewed their essays. Before they show it to someone else, self-revision is an opportunity for them to make last minute changes. Now, they can read either silently to themselves or go in the hall and read out loud themselves. I prefer to read out loud. I have made them practice out loud reading, however some of them don't like it. Now that they all have tried it at least once, I let them choose. They also have a copy of the holistic rubric I use to grade the essays. They can refer to it or use it in any way that will help them improve their essay.
As they read they can make corrections to their rough drafts (W.9-10.5).
Resources (1)
Resources (1)
Revision is overwhelming. That is why some students want to simply make spelling and minor grammar corrections. It is hard to really break down an essay and give useful feedback to a peer. It takes focus and practice. Having at least two people look at an essay and each person is focusing on a different element takes some of the pressure off the reviser.
The next two steps involve peer reviewers.
- 3. Second Peer Revision for organization
- Convention/grammar corrections as needed
- 4. Verbal Group Feedback on the Revisions
The first reviewer reads the essay all the way through once and then goes back and gives written feedback looking specifically at content (W9-10. 5). The person who is checking content will pay extra attention to the conclusion (W 9-10 3e) to make sure it meets the criteria. It has to contain a look to the future for either the writer or the place the writer volunteered.
The second reader repeats the process. However, s/he focuses on organization or the sequence of the narrative (W. 9-10 3c).
After at least two people have written feedback on the essay, the group can move to verbal feedback. Each person in the group now has their own essay. Each student reads his/her essay and the written feedback. Next they discuss (SL 9-10. 6) the feedback by answering questions and providing clarification when necessary.
If they finish before the end of class, they can start working on revising their essay. The step to rewrite is actually number six in the revision process. I don't list it because I want them to focus on feedback and work or rewriting later.
Wrap Up: Next Steps
The reflective narrative is short. I expect everyone to finish editing before the end of class. If someone or a group is not done, they can come into tutoring at the end of the day for help. Also if anyone needs my help or needs to use a computer, it is available during tutoring. I remind them of the due date for their final narrative. They will turn it in on Edmodo, a free online class website. It has to be typed in MLA format (L 9-10.3a and W.9-10.8) . I tell them if they forget the formatting to check the OWL as an online resource.
Similar Lessons
Sins of the Father: Developing a Claim Using Evidence from Fences
Environment: Urban
Narrative: Paying homage to our mothers with a gift of words
Environment: Suburban
Countering Arguments and Analyzing Language in "Theme for English B" by Langston Hughes
Environment: Suburban
- UNIT 1: Narratives: This is the Story of My Life
- UNIT 2: Identity and Culture: Identifying the Central Idea and Evaluating Evidence in Informational Texts
- UNIT 3: Impact of History on Identity and Culture
- UNIT 4: There Is Nothing To Fear But Fear Itself
- UNIT 5: The Divine and Diabolical World of Othello
- UNIT 6: Sins, Poems, Virtues and Short Stories
- UNIT 7: Characterization and Cultural Motivations: Breaking Down Things Fall Apart
- UNIT 8: Introduction to Rhetorical Precis: Combining Objective Summaries with Analysis
- UNIT 9: Death and the King's Horseman
- UNIT 10: Cultural Visions: Researching Responses to Essential Questions
- UNIT 11: New Beginnings, Community Identities, and Remembrances
- LESSON 1: Reflecting on 1st Semester and Setting Goals for 2nd Semester
- LESSON 2: January 8, 2011: Why is it Important to Remember, Share, and Reflect
- LESSON 3: Service Learning Project: Why is Volunteering Beneficial to Me and my Community?
- LESSON 4: Community Identity: What are Women's Roles and Responsibilities?
- LESSON 5: Different Culture, Different Roles: Women in Two Societies
- LESSON 6: Service Learning: Developing Opportunities to Engage the Community
- LESSON 7: Revising Reflection: Determining Relevance in a Personal Writing
- LESSON 8: I'd Jump at the Chance to Volunteer: Students Present Service Learning Projects


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Amorphis - Eclipse
Release date: | 17 February 2006 |
Style: | Folk metal, Progressive metal, Melodic death metal |
Owners: |
747 have it 42 want it 2 trade it |
01. Two Moons
02. House Of Sleep
03. Leaves Scar
04. Born From Fire
05. Under A Soil And Black Stone
06. Perkele (The God Of Fire)
07. The Smoke
08. Same Flesh
09. Brother Moon
10. Empty Opening
11. Stone Woman [bonus]
02. House Of Sleep
03. Leaves Scar
04. Born From Fire
05. Under A Soil And Black Stone
06. Perkele (The God Of Fire)
07. The Smoke
08. Same Flesh
09. Brother Moon
10. Empty Opening
11. Stone Woman [bonus]
Tomi Joutsen - vocals
Santeri Kallio - keyboards
Tomi Koivusaari - guitars
Esa Holopainen - guitars
Jan Rechberger - drums
Niclas Etelävuori - bass
Session musicians
Marco Hietala - backing vocals
Additional info
Produced by Amorphis.
All music arranged by Amorphis.
Mixed by Mikko Karmila at Finnvox Studios, Helsinki.
Recorded by Nino Laurenne and Tero Kinnunen at Sonic Pump Studios, Helsinki.
Mastered by Mika Jussila at Finnvox Studios, Helsinki.
Vocals produced and arranged by Marco Hietala.
Lyrics are based on a single tale from Kalevala, KUllervo's Story.
Amorphis has used Paavo Haavikko's version with kind permission.
KUllervo's Story has been translated by Anselm Hollo and used by Amorphis with kind permission.
"Brother Moon" lyrics by Esa Holopainen.
"Under a Soil and Black Stone" lyrics by Tomi Koivusaari.
Additional vocals by Eternal Savo Choir and Anu Lilja.
Art direction by Travis Smith.
Rating: 8.3 |
After "Far From The Sun" Pasi Koskinen decided to leave the band. Many of their fans seemed disappointed with the fact that he was no longer the one standing behind the microphone of Amorphis. As for me, being an Amorphis fan for years, I saw this decision as something very positive and the right move for the band after the personal big disappointment of "Far From The Sun". To strengthen my positive views on the new Amorphis period that was slowly unfolding, all that was remaining was to find out how the new singer sounds like and, finally, bear witness of their brand new album, "Eclipse". Read more ›› |
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If you're an entertainment junkie (and even if you're not), you know that the Oscars includes fanfare galore. When it comes to Oscars food, the culinary celebration is equally amazing. About 1,500 guests attend the annual Governors Ball, the post-awards bash for which famed chef Wolfgang Puck has been creating the menu for the last 17 years.
If you think you have to be a celebrity or travel to one of Chef Puck's numerous restaurants around the world to take pleasure in his food, think again! You can enjoy a Wolfgang Puck-inspired meal at home and Chef Puck himself tells us how.
Wolfgang Puck: Customers in my restaurants, famous and not, don't eat like that every day. Sometimes, when you're eating at home, you need something to help make you a better cook. It's great when you can get fresh produce for cooking, but when it's not available -- like fresh tomatoes, for example -- a good product like this pasta sauce can help. You can add things to it like fresh basil, grated Parmesan cheese or chili flakes -- whatever you like, but you'll have a great base to start.
Wolfgang Puck: One of the big problems in America is obesity and poor nutrition because people rely too much on fast food restaurants for meals. It's easy to cook at home. For example, you could easily make spaghetti with my tomato basil sauce. It's inexpensive and you can add a small salad to the meal, too. That way you have a more nutritious meal that is easy to make, and it's inexpensive.
Or, instead of giving everyone a 6-ounce portion of meat with the meal, add some of the meat to the pasta sauce. That way everyone gets a few ounces of meat, some carbohydrates with the pasta and vegetables with your salad. Kids eat it too and you can make a good meal in just a little time!
The pasta sauce can be used for so many different things, which is great. If you want to make a slow cooked beef stew, for example, add the tomato basil or arrabbiata sauce. Not only does it add great flavor, but it gives beautiful color, too.
If you don't really know how to cook fish, the sauce is a good thing to use. It works well for fish like swordfish or sea bass, too. Just put the fish in a pan with some of the sauce over it and a little olive oil on top, and bake it. You could add olives or capers to it. At the end, drizzle a bit more olive oil over it and sprinkle it with some basil. You have an easy dish and the fish won't be dry. The sauce helps to keep it moist.
Wolfgang Puck: Just be a little adventurous, but you have to cook for the kids the same way you cook for yourself, and the kids will eat it. I have a family with little kids. I take my little ones to the farmers market with me to buy fresh vegetables. We always have steamed vegetables with a little olive oil and sea salt, or a salad at our meals. My kids see me eating a salad or vegetables and they'll do the same. We are a great influence on our kids.
Wolfgang Puck: Ideally speaking, eat organic when you can. But it can be expensive and a lot of families cannot afford that. But that doesn't mean that you can't buy fresh vegetables. They might not be organic, but you still can get your fill of vegetables. Most people can go to a local store to buy broccoli and spinach, and it would be better than eating fast food. If you can, buying organic is the best, but if you can't, it's not an excuse not to eat vegetables.
Wolfgang Puck: I think you have to lead by example and get them involved in the kitchen and when you buy your food, too. Sometimes I'll make the Spago pizza at home -- but I give my kids their vegetables first. I don't tell them there is pizza! Again, you need to set an example. My kids don't see me eating french fries while I serve them broccoli. I don't think there is any secret. Show the kids beautiful vegetables, and they'll like them! Kids have good taste!
Wolfgang Puck: I think the most important thing, if you've never cooked, is to get a cookbook that isn't complicated -- one that uses four to six ingredients in each recipe. Read the recipe a few times to get an idea of what you need to do. When you're at the market, buy seasonal ingredients and find a recipe to use for those things. Don't complicate it!
Wolfgang Puck: I grew up in Austria and we ate a lot of sweets! I loved when my mom would make palatschinke (similar to a crêpe) with marmalade in it, or Kaiserschmarrn, which is a similar thing, like a big pancake, with nuts and raisins and fruit compote. But I also used to love Wiener schnitzel, you know, the breaded pork or veal cutlets. We used to fry them in half oil, half pork fat and serve it with a salad. That always used to be one of my favorites.
Wolfgang Puck: I have about 300 people assisting in the kitchen, so I supervise, mostly. We have a fabulous team in place.
Wolfgang Puck: They're both a team effort! Try to get everyone in your home involved in some way!
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I was watching Betty White on TV and noticed her eyebrows were looking good for her age and they didn't appear drawn on with pencil.
This sparked my curiosity about eyebrow wigs - I wondered if there was such a thing; and sure enough there are.
After 5 years of writing beauty articles and running a website and blogs, how did I miss this one!
So seniors and those less fortunate to have eyebrows, search for "eyebrow wigs" online.
Friday Favs 3/24
50 minutes ago


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Argentina Must Change Economic Model, Scioli Advisers Say
Charlie DevereuxAfter 11 years of relying on consumption to drive its economy, Argentina must focus on attracting investment, said two economic advisers to the man bidding to be the ruling party candidate in next year's presidential election.
The government needs to restore relations with foreign investors and slow wage growth to aid investment, said Miguel Bein, director of Buenos Aires research firm Estudio Bein & Asociados, at an event in support of an economic development fund set up by Buenos Aires province Governor Daniel Scioli. He was joined by Banco Hipotecario Vice President Mario Blejer, a former central bank president, in the first time Scioli's advisers have spoken publicly about economic policy.
Argentina's economy grew by an average of 5.9 percent a year from 2005 to 2012 as the governments of former President Nestor Kirchner and his wife Cristina Fernandez de Kirchner used a boom in commodity prices to fund increased public spending and rising wages. The spending spree has helped push currency reserves to near an eight-year low, while the economy contracted 0.9 percent in March from the year earlier.
"In Argentina, the incentives have always been to put the foot down on the accelerator to seek popularity," said Bein, a former deputy economy minister. "We mustn't do that anymore. The driver of the economy can no longer be consumption. The driver of the economy must be investment."
Foreign direct investment has fallen to historic lows in Argentina, said Blejer.
Restoring Ties
Argentina is already trying to recover investor confidence after negotiating to pay back outstanding debt with creditors including the Paris Club and arbitration cases from the World Bank. The country is also seeking to repair relations with the International Monetary Fund by revamping economic data the Washington-based lender said was inaccurate.
The country must continue to do so by balancing its fiscal and financial accounts and reducing its reliance on grain harvests, Blejer said in a 15-minute speech.
"Argentina's development doesn't depend on meteorological forecasts, it depends on the political will of its leaders," said Blejer. "They need to put forward consistent, believable objectives. With that kind of political will, sustained development in Argentina is inevitable."
Scioli, a member of President Fernandez's Victory Front, was second with 17.3 percent voter support against 20.6 percent for lawmaker Sergio Massa in a survey by Management & Fit that pitted potential presidential candidates against each other. The poll of 1,600 people taken April 28 to May 8 had a margin of error of 2.45 percentage points.


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I dispute Gov. Malloy's assertion that the more than 3,000 of us who were in Hartford lobbying our representatives on gun issues were "the fringe of the fringe." On the contrary, he should be proud that democracy is working so effectively in his state. I am a tenured, full-time college professor, currently serving as a department chair in a local university; I have a family that includes two small children, a house, a mortgage, and all the suburban trappings of normalcy.
I simply think I deserve unhampered access to my basic civil rights. I don't see how this should cause anyone to be labeled "the fringe of the fringe."
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