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With the Detroit bankruptcy case moving along briskly, some folks have been pondering its broader legacy in the municipal bond market. The case is unprecedented in many ways: apart from being the largest ever municipal filing, the city is aggressively paring its debts in ways that haven't ever really been tested before.
Will it usher in broader changes in the way local governments manage their debt to avoid having to restructure, as well as how they restructure debt if need be? Or will it be seen as a one-off with little impact on the market at-large? It's likely to be some time before we know the answer (especially considering objections to the case may delay a trial over the adjustment plan), but a couple of news items get the conversation started.
Richard Ravitch published an op-ed in The Wall Street Journal Friday stating bluntly that, "we can expect to see more Detroits." The former New York lieutenant governor is currently advising Detroit's bankruptcy judge, and has been making the case for the dire situation in state and local governments for some time. He argues that other cities could end up like Detroit if they don't reign in their borrowing and spending practices.
Here's one tidbit:
"The most critical piece of the states' fiscal dilemma is that they are borrowing to cover their operating deficits. They do this directly—by issuing debt securities—but also indirectly. Some states, like New York, make contributions to their pension systems in promissory notes rather than cash. States and cities also sell assets and treat the proceeds as operating revenues, in effect selling off the family silver to stay afloat."
Ravitch makes the case that the feds should take action to reign in state and local budgeting processes: "the federal government could condition its continued financial support on states and local governments adopting budget systems that would require recurring expenses to be matched by current revenues."
Going back to the case itself, Detroit-watchers are separately reviving a focus on one set of creditors that has so far not had much luck: Bondholders who own limited tax general obligation debt, who have not yet reached a deal with the city over how much they will eventually be paid. Creditors who hold unlimited tax general obligation bonds, which have fuller protections, reached an agreement with the city in April.
BlackRock makes the case in a Thursday note that because local governments rely on LTGO bonds for financing, forcing steep losses on Detroit's LTGO debt would harm fellow Michigan cities' ability to borrow. The reasoning goes that investors would want to stay away from that type of debt if the Detroit case renders it as having lesser bondholder protections than other types of bonds. The asset manager says that Michigan state government should step in and pay bondholders to avoid those broader market implications.
It should be noted that BlackRock does have skin in the game: they hold LTGO debt, and joined another party objecting to the reorganization plan this week, court documents show. (Hat tip to the Bond Buyer's Caitlin Devitt for pointing that out). The group objecting to their treatment includes bond insurance companies and bondholders that hold uninsured debt.
But they're not the only ones warning that a decision to impose large haircuts on these creditors could have reverberating consequences: the Securities Industry and Financial Markets Association, an industry watchdog, also urged better treatment for those bondholders this week, according to the court docket.
– Ben Eisen
More from The Tell:
SEC warns investors about over-the-counter marijuana stocks
Texting to 911 possible in more areas, but feds says it's still best to call


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Instagram has enacted a new function that's going to kick their stories into gear.
With the newest Instagram update comes special Gifs!
No, that's not a typo.
Instagram on Twitter
Now you can add fun, expressive GIF stickers to any photo or video in your story https://t.co/5aYgnHmAvq https://t.co/uYjtz0hRK1
In addition to this upcoming update, you will now be able to add any photo of any size to Instagram Stories, and a matching gradient will be around it. This update will come through in the next few weeks.
This is a cool update, rather than an invasive one like last week's update, sharing the times that you are active online with members of Instagram that follow you or Direct Message you.
Let's just hope that Instagram follows this track of cool updates instead.
Amy Cooper is one with the force and the force is with her.


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From the November 15, 2012 Toronto Star article, Woman denied haircut goes to Human Rights Tribunal of Ontario, in Canada's largest newspaper, I posted the following comment:
"Private property rights
Why is a store owner required to do something on his own property against his will? It's too bad that he's challenging this on religious freedom, when it should be a matter of private property rights — to do with your own property as you wish, so long as you're not depriving anyone else of their rights. And it's not anyone's right to get a haircut at a particular barber shop.
Nov 15, 2012 9:48 AM Agree (68) Disagree (22)"
After 13 hours, my comment is the 13th-highest-rated among over 600 comments. I'm pleasantly heartened to see the message of private property rights resonate with so many readers, given the false frame of the article in portraying it as a matter of gender equality vs. religious freedom.


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THE LATEST USDA figures project that 1.5 billion bushels of corn will be used in ethanol production this year. That's up from 1.325 billion bushels last year. Corn used for ethanol is fast catching up to total corn exports, which are projected to be 2 billion bushels this year. The increase in ethanol production is good news for corn farmers and a bit of bad news for oil companies.
As more gallons of ethanol replace petroleum-based gasoline, the situation pits Big Oil against King Corn. Lobbyists on each side come armed with conflicting scientific reports about the efficiency, or inefficiency, of producing ethanol from corn. Too often, the cause of science has degraded into one side slinging mud at the other.
Of course we know who is on the pro-ethanol side. After ethanol cooperatives themselves, corn grower groups including the National Corn Growers Association and numerous regional and state corn grower groups all pitch in to the lobbying effort.
The influence of Big Oil is murkier, though. While company executives from giants such as Exxon and BP may speak directly to the issue, the petroleum industry uses more subtle channels that most people don't know about.
Just one of the backdoor organizations working in concert with big oil is self -described Libertarian "think tank" The Cato Institute. Under the banner of free-market advocacy, Cato has waged a vendetta against ethanol subsidies.
An odd coincidence is that Cato also has spoken out against tax breaks designed to encourage fuel-efficient car research in the auto industry. It makes me wonder what Cato has against reducing our dependence on petroleum. Could it have anything to do with the organization's founder and primary benefactor, Koch Industries? With revenue of about $40 billion last year, Koch is the largest privately held oil conglomerate in the world.
When every scientific study we read about ethanol energy efficiency seems to come from an organization with a vested interest, whom should we believe? Perhaps it is not important. Even if ethanol is a zero sum game on energy efficiency now, it seems logical that continued ethanol production can only improve efficiency in the future.
As oil gets harder to find and ethanol becomes a more viable business, the day may come when oil companies actually scramble to get into the ethanol business. Maybe then the bickering on ethanol efficiency will finally stop.


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Channeling Danny Kaye, Victor Borge, P.D.Q. Bach and other musicians-cum-comics, conservatory-trained violinist Aleksey Igudesman and pianist Hyung-ki Joo like to say that they don't make fun of classical music but rather that they have fun with classical music. After entertaining packed houses around the world, the 40-year-old YouTube celebrities return to Long Beach's Carpenter Performing Arts Center on Jan. 5. But first comes a phone call from Joo at their home base of Vienna, with Igudesman reporting in from the Dominican Republic.
You sing, you dance, you sometimes play piano with wooden blocks or violin with a specially prepared milk frother. How did the musical humor of Igudesman & Joo get its start?
Joo: We've been performing together since we were 13 and in the Christmas cabaret at the Yehudi Menuhin music school in England. That was the birth of our lunacy.
PHOTOS: Arts and culture in pictures by The Times
Igudesman: We were and are very passionate musicians, and we were always surprised at how a lot of classical concerts were so dreadfully stiff in their atmosphere. Not the music — the music was exciting. But very often, when you entered a concert hall, you felt like you were entering some sort of funeral parlor. Even at that young age, we dreamt of making a concert experience where the centerpiece was still great music but people don't fall asleep and do get to experience classical music in the same way they would theater and comedy.
What have been some of your influences?
Igudesman: We read the great playwrights — George Bernard Shaw, Oscar Wilde, Anton Chekhov — and we admire very much the creators of "South Park," Trey Parker and Matt Stone.
Joo: And, of course, a lot of comedians — the whole "Saturday Night Live" gang, Second City, the Marx Brothers. Growing up in England, we were both also big Monty Python fans.
Now you seem to have quite a few fans yourselves, with some 35 million views on YouTube. How did that start?
Joo: We put two clips out on YouTube on New Year's Day 2006.
Igudesman: And then we added a few more. A career takes time to develop, and only now are we doing things like our performance at the Hollywood Bowl in 2012 or performing with the New York Philharmonic this New Year's Eve. For a long time, we were much more famous virtually than we were in real life. Very random people throughout the world would recognize us, like someone in airport security in Thailand.
CRITICS' PICKS: What to watch, where to go, what to eat
That's certainly changed. Billy Joel jumped onstage to perform with you, and you just did a special number for Joshua Bell's new holiday album, "Musical Gifts From Joshua Bell and Friends." How did you get entertainers like them and Emanuel Ax and John Malkovich to work with you?
Joo: We just lead very charmed lives. For example, we had been doing a number called "Violaerobics," sort of a hybrid of violin and aerobics, which was inspired by the guru of fitness, Richard Simmons. Then we bumped into him on a plane, told him about it, and in Trieste, he jumped onstage to perform "Violaerobics" with us. We never asked any of them. Everybody approached us.
You, Aleksey, have now directed your first movie, the mockumentary "Noseland," and the two of you have hinted at having your own TV series. What's next?
Joo: Aleksey and I have gathered together a bunch of kindred spirits who are also versatile musicians. We have a violinist who eats fire, another who is an acrobat, and a flutist who beats boxes. We hope in years to come to tour the U.S. with our "League of X-traordinary musicians."
But first comes "And Now Mozart" in Long Beach. You've combined Mozart and James Bond movie music in earlier shows, and it's rare we don't hear you do a riff on Gloria Gaynor's '70s disco hit "I Will Survive." Should we expect to hear some of that in your new show?
Joo: Mozart's name might be mentioned, and there might be a few notes that resemble something he may have done. "I Will Survive" has become very much an anthem of ours, although we do it in the original Russian version.
Igudesman: Actually, we thought it was the original version, but then we discovered the original ancient manuscript of "I Will Survive." We were so amazed to find that version that it is the very last number of our show, and it probably sounds as it did when Mozart first wrote it.
Igudesman & Joo: 'And Now Mozart'
Where: Carpenter Performing Arts Center, Long Beach
When: 2 p.m. Sunday
Cost: $35
Info: (562) 985-7000 or http://www.carpenterarts.org
PHOTOS: Hollywood stars on stage
CHEAT SHEET: Fall Arts Preview
PHOTOS: Arts and culture in pictures


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Manitoba Hydro is the wire services provider for Holland. They are responsible for ensuring that electricity reaches your home, and also read and maintain your meter
Moving to Holland
Are you moving to Holland and need to get electricity started under your name? First check that Manitoba Hydro provides electricity in your area at the regulated rate. Depending on where you live, your local utility may or may not be your regulated rate provider.
To find out whether Manitoba Hydro supplies your electricity, you can reach them by telephone at +1 204-480-5900
Starting Electricity Service in Holland
To open an account for your electricity supply, you will likely need to provide the following information:
- Your full name and contact information (phone number, email address)
- The Holland supply address (street address, postal code, city)
- Desired service start date
You may also be asked to provide some ID (such as your drivers licence number).
Manitoba Hydro Customer Service will be happy to answer any questions you might have about starting electricity service in Holland, including questions about electricity rates or billing.
Making an Appointment With Manitoba Hydro in Holland
If you need to have service reconnected to your property, to start up a new service line, or would like to move your meter, you should contact Manitoba Hydro at +1 204-480-5900 to learn more and to set up an appointment (if necessary).
Answers about Prices, Payments, and Bills at Manitoba Hydro Holland
If Manitoba Hydro provides your energy supply, you can contact them at +1 204-480-5900 for any questions about billing, payment options, or rates. If you purchase your energy from a company that is not responsible for your distribution (such as an energy marketer), you should contact them directly.
Find out more about your energy supply in Manitoba
Nearby communitiesBruxelles Distance: 12.6km
Treherne Distance: 13.5km
Cypress River Distance: 15.8km
Pratt Distance: 16.4km
St. Alphonse Distance: 18.1km


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Thursday, October 21, 2010
Exercise balls are stupid, "Core Strength"
29 comments:
- Toby Gadd said...
I have an exercise ball, and I'm proudly using it to strengthen upper-body muscles for mountain biking. I place a bar across it, and then I do some weird rolling and bouncing push-ups--sometimes with my knees on a stool. It looks absurd--and my son has taken to calling it "humping the ball." But it seems to hit all of the necessary muscles, and I don't get numb hands or sore shoulders when riding anymore. Yes, I could probably get the same (or better!) workout by riding highly technical trails more often, but this fits the bill when time is tight.
If you don't love your balls, you're just not using them right!
- Jenn said...
A couple of things:
There is no way that practicing "grabbing two good holds in a roof and swinging your feet up and "catching" holds with them, repeat with holds to the side, etc." wouldn't leave you totally burning all through your abs (unless you were already incredibly strong), a clear indication that in fact you do need a significant amount of abdominal strength to make that movement and to stick it. I can say that personally any time I've been working a roof problem where my feet cut loose and I have to get them back on it is always my abs that are sore the next day and not my shoulders.
Also, you're interchanging core strength and abdominal strength which are two different things. Core strength means having endurance and strength in the stabilizing muscles of the torso including the pelvic floor, low back (multifidus etc) and transverse abdominus. Core strength can help you do almost any activity with less pain and more control while abdominal
strength helps you to flex your torso when your legs are fixed (deadlift) or flex your legs when your torso is fixed (catching and sticking to a roof with your feet).
As for the ball, there is some controversy in the research as to whether just sitting on a ball to do office work does anyhting to improve core strength, but if you are aware of how to engage your core muscles then the dynamic movement of the ball can help to increase the strength of those stabilizing muscles as you attempt to keep yourself in control while exercising on a ball.
Time to play devil's advocate, though overall I mostly agree that climbers are seldom limited by the core. But first, it's great to see that Jenn actually knows what the "core" is, something I'd wager 90% of trainers get wrong.
I think the best of the machines are a hell of a lot better than kettlebells or whatever the fad du jour may be. More time efficient, less chance of injury, every bit as effective. To say all machines are bad is just ignorant...a common crossfit trait ;-)
The hamstring curl is one of the few single joint machines that more people should be using because there is a strong correlation between weak hamstrings and blown ACLs. Deadlifts are great but many people have spinal injuries that make it risky. Lat pulls actually can be better than pullups because you can target different angles quickly and easily; just don't use the leg brace until you're beyond body weight.
The ball can be useful for more than crunches or silly balancey time wasters the "functional" people have been shoveling. Makes a pretty good bench for chest and shoulder presses. There are worse things you could have in a home gym. But I do like the idea of target practice!
Put 60 or so pounds in a pack and go for a walk. Run if you want to. Hanging on a roof in good form dosen't work the core. Maybe you're not doing it enough. The ups, push, pull, sit, throw, all do well for the core. Change the angle on each for a bit more intensity. Just get out and do something long and hard. Work is good. Carry concrete blocks over a construction site. Work concrete. Bundles of shingles up a ladder. Help someone move. Leave your balls alone and try something new.
- Will Gadd said...
Toby--any training is better than no training. If it works for you then cool. The best shape I ever remember you being in was the summers you spent wrestling a chainsaw and lifting logs like Anon posts below, you were strong as fuck back then.
Jenn--Thanks for the comments, I bet we'd have some fun together. Of course any body tension exercise is going to leave your abs worked, especially if that's all you've got to work with... Please re-read my post; I make the point that body tension relies on a whole chain of muscles working together, including abs. If you're like many people I see in the climbing gym the reason your abs primarily get sore is that you likely almost totally lack the shoulder muscles to do what is required, so you're using the muscle you do have (abs) to compensate. Here's a challenge: Hang on a bar and do 10 straight knees to elbows with a one-second hold with your knees touching your elbows, let me know how that goes. I'm going to bet one exercise ball you can't do it, and that therefore your shoulders (leaving aside specifics on that) are weak as a kittens. Oh, and your abs are gonna feel it too!
Agreed on the core and ab strength, I was more focused on blasting the body tension vs. core/abs commentary I see (and which it seems you're still unclear on, my bad writing). As for the ball, well, I've yet to hear anything convincing on why using a ball is more effective in producing useful strength... Thanks for the comments, you're obviously thinking about this a lot, cool.
Clyde--Good work on the Devil's Advocate, nice. I'm gonna respond to your comments in sections, as there is a whole mess of stuff swirled together in there.
Crossfit: I'd agree, a lot of Crossfitters are ignorant and arrogant. It's like teenagers shagging for the first time who thinks they've just discovered something new. I've made that point previously. But the thing is this: the "traditional" gym training world, which I've seen a lot of over the last 25 years, is just as ignorant and arrogant but has less results to show for their way of doing things. Even a misguided Crossfit (or Gym Jones or whatever else) program is still likely to kick ass on the average 24-hour fitness program. If we took 100 people from a 24-hour fitness and 100 from a CF box the CF team would destroy the 24-hour gym people in any meaningful event except maybe reading comprehension while riding an exercise bike.
Lat Machines: I've spent literally days of my life on these, and yes, they can be useful. But given a choice between a pullup bar and a lat machine which one would you take? I know I'd take the bar. You can always use rope to make pullups accessible, hang rings off the bar (TRX style stuff), etc, it's just a better piece of equipment all-in.
Do you have any evidence that doing hamstring curls will help to protect the ACL more than doing squats, lunges, deadlifts and other movements that require a stabilized knee, unlike a hamstring curl?
And let's say you're going to get stuck on a desert island. You have a choice of one hamstring curl machine and a lat machine, or a kettlebell and a pullup bar. Me, I'd take the kettlebell and pullup bar... If I had to take the lat machine and hamstring curler I'd dismantle the curler use the weights in the stack, that would be second best.
My own training has not been effective lately, too much time on other stuff, but I'll put up a video of the latest joy "machine" today, yeah!!!
- Kim Graves said...
Will, I like you list of gear - almost exactly what I have here. A real cheap set of weights – found them on the street. Various kettlebells. I do have a cheap squat rack and a 20 year old Nordic Track that I also got for free. I'd like to add five things to your list: 1) a heart rate monitor with stopwatch function; 2) a Gymboss (gymboss.com) for timing intervals; 3) a scale; 4) calipers to measure body fat; 5) a good plan. With the first four you can measure whether 5 is in fact good and change it if it's not.
PS: from your recommendation several weeks ago I bought "the book" about periodization. It's really good. Hopefully this is what I need to stay healthy. Thanks.
- Toby Gadd said...
There's no doubt that throwing logs and chainsaws around for ten hours a day will make anyone strong. It's fun, too! Alas, those days are history.
A hard bike commute and some ball humping fit into my day a little better these days. It's not "better than no training," as you state--it's actually damn good training! Now, doing traditional pushups in a hotel room on a business trip, that's "better than no training"--and I do those too!
Ball humping requires balancing while under load, which seems to recruit a bunch of smaller support (core?) muscles--precisely the muscles which burn like hell after 10+ hours on my bike. There's also a decent range of motion from the rocking and bouncing, which helps build those muscles responsible for controlling my bike in technical sections.
I don't expect to see a bunch of guys wearing "FORGED" shirts humping big purple balls anytime soon--and I'm OK with that!
- Will Gadd said...
Kim--I'd get rid of the calipers and scale, but that's me. Neither number is meaningful except to Bicep International Mag. Time yourself on a 5K, note your max squat, bench, how hard you're climbing, etc. These are meaningful numbers, weight and BF are characteristics secondary to the actual act of doing stuff. I onsighted more 5.13 at around nine percent body fat than I ever did at five for example... I used to own a very accurate scale and calipers, haven't looked at either number in 10 years and am doing OK.
Toby--Glad it's working for you, that's great. And if you feel it's damn good training then cool. But you won't truly know how effective that training is without some sort of performance metric to judge it against. If your rides feel better then that's enough maybe, but the acid test will come in the form of performance. I may believe my mixed training is more effective than what other people do, but if I get my ass kicked in a comp or can't climb the hardest routes then it wasn't. If you can ride without pain and are stoked then it is for you personally, but that's not a measure of the regime in an exterior sense. And good on you for doing pushups in a hotel room, beats most hotel fitness centres.
Put another way, some people swear they're getting fit by locking both arms out on the treadmill and moving their legs while reading Bicep International Mag. But they aren't going to be running six minute miles, or performing against any sort of external measure.
I'm out for a bit, gotta get some other stuff done, fun discussion!
- Toby Gadd said...
I don't expect to win the races that I'm entering next year. And it's not because humping the ball is an inferior workout that fails to satisfy the "acid test" of putting me on the podium. It's because I don't train as long as those the guys who do win. Many are sponsored athletes (like you), or they dedicate most of their time to training and competing.
Humping the ball is a damn good part of my workout because it thoroughly addresses a key weakness for me--the ability to stay pain-free and to maintain control of my bike for hours on end in difficult terrain. Eliminating a major weakness is a crucial part of riding faster and longer--which is a legitimate "acid test" of any athlete--whether a winner or not.
- Will Gadd said...
Toby--I figured you might be looking at things something like that, good luck with the races and training.
For those who haven't figured it out, Toby is my brother, lives in Ft. Collins, had a good time in the 2010 Great Divide Trail race, which looks like a real bitch.
- Toby Gadd said...
Oops, not the Great Divide Race. The Colorado Trail Race. Similar concepts, but different type of riding.
I hope to be the first guy to do the CTR next year on a big purple exercise ball. ;)
- Kim Graves said...
Will, the scale and calipers are motivational tools for me. I'm not 9% and at 20 years your senior I doubt if I ever will be. I'm at 17% down from 21%. I work out for health reasons as well as to be able to enjoy my time outside more. My doc says if I can get down to 15% maybe I can stop taking some of the drugs I'm taking. That's motivation!
- Will Gadd said...
Kim, you're likely the only guy I know over 60 who has his own squat rack--and all the other stuff going on, cool! May we all be doing half of what you get after at any point in our lives.
Now, go get down to 15 percent!
- furry said...
While I share Will's disdain for exercise balls (from a functional, real life perspective born out of Crossfit style training the last 4 years), I must acknowledge that there could be something there. The most analogous piece of equipment we both love would be the rings. Like the exercise ball they recruit a host of stablizer muscles all the way down through the core for any movement performed on them, be it something as simple as pushups. Another similarity is that they present a movement/ROM unlikely to be encountered in the real world: for example anything I grab onto and hoist myself over (muscle up) is going to be fixed and not freely rotating. Don't expect to see me on an exercise ball anytime soon, but perhaps they can be used to blast your core/abs after a "real" workout for that final sting.
Clyde: not sure why the animosity towards kettlebells, and I fail to see how a lump of weight with a handle is a "fad." Are buckets, paint cans, bags, baskets and all other carrying vessels fads too? I would be more inclined to say that a Cybex machine with a singular fixed plane of motion, recruiting one muscle in a way its never called upon to act in the real world is more deserving of the "fad" moniker. If I were training someone with a spinal injury then all the more important they strengthen their back, hamstrings, and "core" with movements like the deadlift to prevent further degeneration. Just start super light and progress slowly.
Jenn: Gotta agree with Will on this one. Many climbers have very poor core strength but enough sport specific strength to mask it when they're on the vertical. For example, I have a friend who is a 5.13+ sport climber (including the steeps of Rifle) and when I showed him some basic exercises like knees to elbows he could barely do my warmup sets. Armor chink exposed. Imagine how much more efficient he'd be with some balanced out fitness.
This a great discussion although it making me feel as though I have horrible body awareness. I've long though that the one thing that holds me back in climbing is my core strength. At the end of a climbing session I'll often do leg lifts and that foot hold seeking exercise. What I feel the next day is blasted abs and sometimes a sore lower back. I tried the knees to elbows on thursday too. Again it blasted my abs. I did 3 sets of ten nice and slow but was falling apart on the last 5 of the last set. My shoulders were not really worked at all. So my question is, what am I doing wrong to compensate so much with my abs/core? What climbing shoulder specific exercises should I do???
Thanks and keep on bloggin'
- Will Gadd said...
Furry--Gymnasts do rad stuff on the rings. I've yet to see anyone do anything I'd consider at all cool on a ball... However, you can do a sort of GHD situp on them that may introduce you to rhabdo pretty quick, so I guess they must be good for something other than target practice? Give 'er.
Eric--Sore abs are hard to misdiagnose I figure, your body awareness is likely just fine! A few things:
--I don't think all that many people actually know how to recruit the shoulder muscles necessary to do a front lever or hold true body tension in a useful way. The basis for this theory is that everyone I've trained body tension strength with improves MASSIVELY after only a couple of exercises. Nobody actually gets 200 percent stronger in two sessions, so it's recruitment (or use another word that means "head learns how to control muscle"). Gains are slow after a half-dozen sessions or so.
-Usually the sore abs will go away after at most a couple of weeks of training 'em to hold your spine in place instead of doing what most people do with 'em ( twitch around on the ground or on a ball). Even if you do all sorts of fancy "ab exercises" a good session of knees to elbows (full range of motion so your back gets parallell with the ground) or scaled front levers will destroy your abs...
-The sore lower back is likely the same sort of sore back you'll get doing deadlifts if you don't do 'em right or you're really weak and use too much weight. Once your feet are on the wall it's pretty much all hamstring and lower back to keep 'em there (along with being able to stick the handholds of course).
- furry said...
If someone managed to give themselves rhabdo with a medicine ball I don't know whether I'd take their "Forged" gear and burn it, or give them a medal.
- Dejan Miškovič said...
I enjoy the debate and have some pratical advice to enter and discus.
Couple of thoughts: Hard Work, drytooling, olimpic lifts, kettelbells, technical climbing(roofs "kill" the torso) and similar recreation did the most for my abs and core strength...result wise.
Additional exercises I found usefull are:
-Bar work and rings(swinging bar and big diameter bars add difficulty), the tip is good technique(exercise: dead hang-tilt the pelvis into the cealing-knees to elbows(straight legs add diff.)-legs going up into the cealing-pullup the torso as high as possible with control! and going down slowly and with control and maintaining the pelvis tilt when returning onto dead hang...and one more repetition..if you can do 10, you can usually do a front leaver)
- Floor work - gymnastics - pilates, works well if you know what your goal is and how to attain it or to add to your original sport (holding a handstand in good form,..), again I found the pelvis and shoulder tilt if lying on the ground one of the things to add diff.
Similarity to real life is the way to go.
I train other people to climb better(novice to intermediate) and core-abs-shoulder link is one of the weakest parts(in fitness level). So I experiment with exercises when I see results in climbing I am happy.
Balls, wheels, rubber bands are in my opinion good to warm up, finish up or do fizio work if you are not fit enough to do real work.
As Will said...if you have no gym access get a bar some cheap weights and use your imagination.
Activation of the shoulders is on my mind next..straight arming overhangs when climbing???
- Jenn said...
Well, I took you up on your challenge and it looks like I owe you an exercise ball (although I won't have disputed being weak as a kitten in the first place!) Thanks for your response, I hadn't really thought about the scenario of abs compensating for weak shoulders.
I think that the whole discussion comes down to the fact that the best way to train for your sport is by doing that sport. Climbing, like any sport other than maybe weightlifting (if you consider it a sport, I don't think I would), is super dynamic and you need everything working together, this is why training by doing knees to shoulders or by climbing roofs is more effective then "rolling around on a ball". I think that's the point - and I totally agree.
My comments were made more as a physical therapist because I often see people with chronic pain and injuries that are caused because their big muscles are over powering their stabilizers. Big muscles get fatigued, overly tight and painful and stabilizers get atrophied and forget how to do their job. This leads to imbalance and injury. For people like this exercises on a ball can be very helpful as they start to retrain their stabilizing muscles.
Thanks, this discussion has really got me thinking. And also made me realize that I really need to work on shoulder strength!
- Will Gadd said...
Dejan--sounds like you're having some fun destroying yourself as well as a sound understanding of climbing strength, cool.
Jenn--You're doing something very useful in terms of helping people actually get back on their feet, cool, and injuries are of course a different set of parameters.
One thing in all of this that I'm curious about is why people get wildly "imbalanced" in the first place. I suspect a lot of it has to do with the dominant for of gym training today, which is to work muscles in isolation while sitting.... Compound movements kick ass on isolation movements. The ball adds muscles in, but it's still/lying down and taking the weight that our muscles and joints should be if they are to develop in a "balanced" way.
- Toby Gadd said...
Will, if you can recommend an exercise that better simulates the weird motion of descending steep technical terrain on a mountain-bike, I'd love to give it a try.
- Kim Graves said...
I think the other answer to your question of why we become imbalanced is that specific sports are by nature imbalanced. For example, in climbing pulling is much dominate to pushing. I have a current shoulder injury caused by pushing a sheet of Sheetrock over my head to the ceiling. I can pull down just fine. But pushing up, I was weak. The answer, I would guess, is always train you weakness.
What a good discussion. Solid input all around. Toby, I believe hand stand pushups, although not simulating the motion would certainly build the Triseps. Done well that's one hell of an exercise. Use a wall or tree or have someone catch your ankles as you go up. Someone you trust. It can be humorus. Hand clap pushup with feet on a chair could help as well. Seems like form is the common thread in all this core stuff. With all this infromation I think I'll to Lowes on Saturday. Plice time.
- JD LeBlanc said...
Dood, always entertaining on this blog. Various exercises are good for the off season, but what's wrong with instead of training, trying to get better while doing the actual activity. I am sure that there are some 5.14 ball workout'ers, but in order to climb 5.14, or above 12a, requires the actual activity. The Euro's are better simply because they get to climb all year round, and rarely need to walk more than 15 minutes. Maybe the best way to use a ball to get better as a mixed climber - carry it into Haffner and use it to sit on, climb actual rock/ice and then carry it back to the car ...
- Will Gadd said...
Toby--drop me an email, I'll drop you a program. I'd prescribe variants on pushups, some form of kettlebell style swing, handstand pushups, maybe some ring work, deadlifts, etc. etc It all depends on what you equipment you have and how specific you want to be--for the winter I'd go very general, and up the specific stuff as the season comes. Email and we can sort it out.
JD--yes, as usual, and let's get out.
Kim--I'm not so sure about this imbalance theory as it relates to climbing. While popular, it's not a theory I've actually seen much of. Most climbers end up not with overdeveloped lats but "overly" developed pecs.... Most climbers look relatively well-rounded to me. We're primates, not gazelles. Your drywall injury was maybe due to something other than climbing I'd guess, injuries do suck. Train smarter...
what are your thoughts on TRX
- Will Gadd said...
Anon--TRX is a good idea and likely a better use of space than most machines, but fundamentally the "system" is a pair of messed-up rings that don't work right for dips, muscleups, etc. For the same money you could get some real rings that will be far more functional. They're like those training scissors you give to little kids--harder to hurt yourself, but don't function so well. Get some real rings!
- Will Gadd said...
Oh, and if you want you can put some little nylon loops on your rings for your feet. The gym I train at has TRX, fun to play with, but limited.
I'll have to get a set of rings. I have to agree 100% on KTE and shoulder strength and deadlifts have helped my body tension. The type of cross training you suggest for ice climbers would be functional training with some isolation stuff (hammer swings, one arm lat pulls ect) I guess what I am wondering is would you suggest a different training plan then is in your ice/mixed book?


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More than 60 percent of Americans are willing to pay to restore Louisiana's rapidly eroding Barataria-Terrebonne estuary, according to a new survey by Mississippi State University.
More than 60 percent of Americans are willing to pay to restore Louisiana's rapidly eroding Barataria-Terrebonne estuary, according to a new survey by Mississippi State University.
The survey found that respondents were willing to pay between $909 and $1,751 per household for coastal restoration projects. Added up, that could generate between $105 billion and $201 billion for the Louisiana coast, more than the state's $50 billion master plan for coastal restoration.
The study was designed to estimate American's willingness to pay for large-scale restoration projects in the Barataria-Terrebonne estuary, one of the fastest-disappearing land masses in the world.
The estuary, which includes Terrebonne and Lafourche parishes, is made up of more than 4.2 million acres of wetlands, ridges, forests, farmlands and communities between the Mississippi and Atchafalaya river basins in southeast Louisiana. The estuary is also home to more than 500,000 people and provides habitat for 735 species of birds, fish, shellfish, reptiles, amphibians and mammals.
Daniel Petrolia, Mississippi State University environmental economist, said he was inspired by the America's Wetland campaign to conduct the survey. That campaign was launched a decade ago to attempt to rebrand Louisiana's coastal erosion probably as an issue of national importance.
Petrolia, an associate professor in agricultural economics and Louisiana native, said the survey set out to answer two questions. How much money are households willing to pay to restore Louisiana's coastal wetlands? Also, what services provided by the coastal wetlands drive the willingness to pay?
Petrolia worked on the survey with Matt Interis, Mississippi State assistant professor in agricultural economics.
"The survey format used in this study is quite complex but extremely important as it measures people's preferences," Interis said. "The survey is designed so that people understand how vital their inclinations truly are in this situation since the wetlands affect their fellow citizens."
Finding out how much people are willing to spend reflects how much they value the benefits provided by environmental restoration projects. This figure is then compared to the cost of the project to determine if the project is worth executing.
The survey proposed one or more wetland and barrier island restoration projects and then asked respondents if they would be willing to pay a certain amount to implement one of the restoration projects.
"We first explained why the wetlands and barrier islands were being lost, for example, natural erosion, sea-level rise, sinking of land, winds, tides and major storms as well as human development," Petrolia said. "We then asked respondents to consider, evaluate and indicate their preference for a set of proposed projects that would restore roughly 50 percent of the land lost since 1956."
Petrolia and Interis developed two versions of the survey. In the first survey, participants were given the choice to pay for either a single restoration project or no restoration at all. Forty-three percent of respondents were willing to pay for some type of restoration. The number of votes for the restoration project decreased as the cost increased.
The second version of the survey proposed two different restoration projects with different outcomes related to wildlife habitat, hurricane protection and fisheries production. Survey takers could also opt to do nothing and allow land loss to continue.
More than 60 percent of people were willing to pay for coastal restoration. Petrolia said it was interesting because 93 percent of respondents had never visited nor lived in Louisiana. Only 32 of the more than 3,400 respondents were Louisiana residents.
The study also found that survey responders ranked restoration projects that supported an increased fisheries production the highest, followed by storm surge protection and then wildlife habitat. People who had already made lifestyle changes for environmental reasons were the most likely to support coastal restoration projects.
Petrolia said the results seem to show there is a national interest in restoring the coast.
"The results seem to say there is some amount of interest and attention to the problem, at least in the people who responded to this survey," Petrolia said.
Staff Writer Nikki Buskey can be reached at 448-7636 or email@example.com.


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|Scientology Video Channel
Nearly half of all American adults—90 million people—are functionally illiterate. Eight million students have been labeled as "learning disabled," with schools' answer to the situation not being the three "Rs," but prescription drugs. While the cost of this crisis to governments, businesses and taxpayers runs in the trillions of dollars, the cost in human terms is incalculable.
Recognizing the failings of the system as far back as the 1950s, L. Ron Hubbard developed an actual "technology" of learning with which to master any subject. These educational breakthroughs are collectively known as Study Technology and provide students at every age and educational level with the ingredient missing from modern education—namely, learning how to learn.
For more than three decades, the introduction of Study Technology into schools and universities was largely a grassroots effort initiated by educators united under the banner of Applied Scholastics. Today that grassroots campaign represents a worldwide movement based at the Applied Scholastics International headquarters and training center. Opened in 2003, the 100-acre campus is located in the Spanish Lake district of St. Louis, Missouri.
There are now over 900 Applied Scholastics groups across 67 countries, with more than 400 of those opened in the last seven years alone. Additionally, educators from some 42 nations—including India, Japan, Palestine and Swaziland—have trained in Study Technology. Given that these teachers in turn train their colleagues and students, those who have benefited from Study Technology presently number upwards of 32 million.


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World Bulletin/News Desk
U.S. House Republican leaders proposed on Monday to spend another $2 billion on U.S. diplomatic security this year, using money unspent in Iraq to provide cash the Obama administration said was necessary to help prevent another Benghazi-style attack.
The proposal, an exception amid general U.S. budget cutbacks, is part of the House Republican majority's plan for funding the U.S. government for the rest of fiscal 2013, which ends on Sept. 30. Much of the legislation would continue U.S. government spending at the same level of last year - minus cuts mandated by the so-called sequestration that took effect last week.
The additional money would be used to beef up security at U.S. embassies and other diplomatic posts around the globe in the wake of the Sept. 11, 2012, attacks on the American mission in Benghazi, Libya and a nearby CIA outpost. Ambassador Chris Stevens and three other Americans died in the attacks.
Most of the extra cash would come from funds that the State Department has not spent in Iraq, a House appropriations committee aide said.
After the Benghazi attacks, then-Secretary of State Hillary Clinton asked Congress to help reallocate $1.4 billion that was no longer needed in Iraq - where the State Department has been scaling back operations after the departure of U.S. troops in 2011 - to pay for hardened security at U.S. diplomatic facilities elsewhere.
Clinton's $1.4 billion request was on top of $3.79 billion the administration had already asked Congress to approve for diplomatic security in fiscal 2013, the congressional aide said. If Congress okays this amount, it will be bring the total approved for embassy security this year to $5.2 billion.
The Democratic-majority Senate in February approved the move of $1.1 billion from the State Department's Iraq accounts to pay for more embassy security. If the proposal by House Republican leaders passes, the House and Senate could then negotiate over a final number.
Clinton told lawmakers in January that the additional $1.4 billion was needed "so that we can get more Marine guards, we can get more diplomatic security guards, we can try to put more money into the maintenance, the upgrades, the construction that's needed" at U.S. diplomatic posts around the world.
Clinton said the State Department wanted $553 million to pay for more Marine security guard detachments at embassies; $130 million for 155 more State Department diplomatic security personnel; and $336 million for facility construction and upgrades.
The money for construction could help build new embassy compounds or finance upgrades at the top 80 highest-threat posts that do not meet current security standards, the congressional aide said.
After the Benghazi attacks, Democrats criticized Republicans for voting to cut embassy security spending during the past two years. Republicans countered that security was not merely a matter of money and that U.S. leadership failures contributed to the Benghazi tragedy.
An independent review of the Benghazi attacks blamed the senior leadership for failing to ensure that the security needs of the high-threat post were met. But it also said that Congress must "do its part" to provide the State Department with necessary resources to address security risks.
The House Republican proposal is part of a plan to avoid a government shutdown later this month while keeping automatic spending cuts in place. Accounting for the so-called sequester cuts, it would reduce the full-year discretionary spending levels to $982 billion, compared to $1.043 trillion previously.Last Mod: 05 Mart 2013, 09:30


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The Biobehavioral Sciences program investigates mechanisms and methods for integrating behavioral and biological components of care for cancer survivors during and following active treatment. Research includes improving measures of symptoms and patient reported outcomes, defining longitudinal outcomes of cancer treatment, discovering biologic and behavioral markers for musculoskeletal and other long term complications in cancer survivors, evaluating pharmacologic and non-pharmacologic cancer pain treatments, and testing behavioral methods for improving treatment outcomes. Members of Biobehavioral Sciences also provide clinical services in psychology and psychiatry. Through research and patient services, our goal is to optimize the ability of patients to participate in their own care and to have high quality of life during and after cancer treatment.
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The USPTO's Trademark Electronic Application Submission International (TEASi) includes electronic forms for the filing of an application for international registration, subsequent designation, request for transformation, request to note replacement, and response to a notice of irregularity issued by the International Bureau of WIPO.
NOTICE: If you have a priority filing deadline of today for an "Application for International Registration" and the TEAS forms are unavailable, please fill out the MM2 form from the WIPO website at http://www.wipo.int/madrid/en/forms/ and then file a "Petition to the Director under Trademark Rule 2.146" (http://www.uspto.gov/trademarks/teas/petition_forms.jsp) using the basic application serial or registration number. Attach the MM2 form in the "File Upload" section. Request that the $100 petition fee be applied to the U.S. certification fee(s). Indicate whether you would like to be contacted to provide the international application fees, that you authorize payment to USPTO deposit account or that you will pay WIPO directly. You will be notified of any certification fee deficiency. Once the petition is filed, contact the Petitions Office at 571-272-8950 and let them know that an International Application was filed by petition. Provide the basic application serial or registration number used for filing the petition and request that processing be expedited.
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Paper submissions are also acceptable. When submitting paper documents, applicants/holders must use the forms provided by the International Bureau (IB) of the World Intellectual Property Organization. These forms can be completed online, printed, and then mailed or hand delivered to the USPTO. Please note that the IB will not accept an international application or subsequent designation that does not appear on an IB form.
International applications submitted on paper must be accompanied by the USPTO certification fee , and subsequent designations submitted on paper must be accompanied by the USPTO transmittal fee . However, these submissions should not include the international fees that are charged by the IB. Instead, those fees should be sent directly to the IB.
All Madrid-related documents should be mailed to the USPTO at the following address:
600 Dulany Street, MDE-7B87
Alexandria, VA 22314-5793
This address should be used only for Madrid-related documents. Any other trademark-related documents that are mailed to this address will not be accepted, and will be returned to the sender.
Applicants who wish to hand deliver Madrid-related documents to the USPTO should submit these documents to the Trademark Assistance Center, which is located at:
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The Trademark Assistance Center is open from 8:30 a.m. until 5:00 p.m. on all weekdays, except holidays.


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Nike Air Max
An upcoming Nike Air Max 90 Premium might be releasing this year sporting a flashy colorway with a mix of jacquard on the toe box. What exactly is getting named the Nike Air Max 90 PRM "Team Red / Jacquard" characteristics several shades of Red throughout the upper, laces, heel, air unit, and partial outsole. Black and White finish off the rest of the Nike sneaker which you may see for oneself above so take a look and stay tuned for future release info. The Nike Air Max 1 Premium Tape model that we saw lately is now being joined by a Nike WMNS colorway that's just as lively. Using the camouflage print popping up solely on the tape that outlines the seams with the sneaker hits of atomic pink play a perfect highlight for the crush of armory blue and slate that pops up. They are not slated to release till sometime in July and might not be available at all Nike retailers so remain tuned for release information. CDK Sneakers is back however once more with another slick Nike custom and this pair has been provided loads of inspiration behind A$AP Rocky and his song entitled Fashion Killa. The Nike Air Max 1 EM "Fashion Killa" Custom sports a loud Leopard print upper together with a lot of Red and Black accents. The Nike sneaker may be viewed above and should you like the custom you may inquire for your own customized pair by way of CDK. The fairer sex gets hooked up but once again by Nike WMNS as this fresh new Nike Air Max 1 NDcreeps out for pre release. Suede, mesh as well as a shiny synthetic material lines takes the form of a mine grey and mercury grey upper as flash lime brings this neutral affair to its boiling point. A gum outsole and sail accents wraps up this appear and if we catch any guys on the market sizing up for a pair we wouldn't be mad at all. Remain tuned for further facts on this Nike release. The Nike Air Max 1 gets in on the Premium Tape action giving you Nike Air Max fans an additional choice. Here is often a quite thorough appear in the shoe that genuinely puts a concentrate on that Premium Tape and suede used to craft its upper. Shades of black, grey and anthracite all interplay nicely even though white lights up the midsole of your silhouette. Not much information is out there regarding the actual date of this Nike release but remain close and we are going to maintain you updated. Jake Danklefs and Absolelute have gotten with each other for a particular anniversary Nike Air Max 90 collaboration that entails the owner of your sneaker shop Corporate. This Nike Air Max 90"Corporate" Custom has been produced for the five year anniversary of Matt's sneaker shop and sports branding all through the Royal Blue / White shoe. You'll be able to view a lot more photos of the amazingly crafted Nike Air Max 90 "Corporate" Custom above and inquire about your own pair. Just yesterday we got a look at the Nike Air Max Classic BW "Camo" - Anthracite / Blue, and now we're seeing much more pictures of your sneaker. The shoe's suede and nylon design comes completed up within a dark blue look, when light blue and anthracite tones comprehensive the appear. Anticipate a release at Nike Sportswear shops such as Finish and Titolo next month.


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NEW YORK (Reuters) - Twitter Inc has set a relatively modest price range for its closely watched initial public offering, but some financial advisers say their clients are not clamoring to invest in the social media phenomenon.
"Nary a tweet," says William Baldwin, president of Pillar Financial Advisors in Waltham, Massachusetts, when asked about client interest in the deal.
Out of 29 broker-dealers and independent advisers contacted by Reuters, 23 said they are not recommending Twitter shares. Only one said he would recommend it - and only to certain clients. Five others said they would wait to snap up the stock if it plunges after it begins to trade on the New York Stock Exchange.
While retail interest might be low, tech industry analysts say there is expected to be a good appetite for Twitter stock from institutional investors at the current valuation. Actual institutional investor sentiment still remains unclear. Retail investors typically account for 10 to 15 percent of IPOs.
Twitter said on Thursday it will sell 70 million shares at between $17 and $20 apiece, valuing the online messaging company at up to about $11 billion, less than the $15 billion that some analysts had been expecting. If underwriters choose to sell an additional allotment of 10.5 million shares, the IPO could raise as much as $1.6 billion.
Blame last year's botched Facebook Inc IPO for the diminished interest from Mom and Pop in Twitter.
When the social networking giant's stock hit the market in May 2012, it encountered allocation problems, trading glitches and a selloff - shares did not recover their IPO price until a year later.
"People are still smarting from that experience," says René Nourse, a financial adviser at Urban Wealth Management in El Segundo, California. Part of the problem is that investors do not understand Twitter the way they "got" Facebook, Nourse and other advisers say.
Three brokers with Morgan Stanley, which was lead underwriter on the Facebook IPO, said clients are showing little or no interest in Twitter.
"With the debacle over Facebook, I haven't had one client ask about it," said one of the brokers, based in the southeast. The broker asked not be identified because they were not authorized to speak to the media.
Another broker, based in northern California, said, "Silicon Valley deals have been super-red hot, but I've had no inquiries from clients" about Twitter.
All in all, Twitter is no Facebook.
While Twitter relies on advertising like Facebook to make money, it is not profitable.
Twitter also has a smaller, less-engaged audience and it is not issuing as much stock, argues Kile Lewis, co-chief executive and founder of oXYGen Financial, an independent financial advisory firm that focuses on clients in their 30s and 40s, also known as Generation X and Generation Y.
"In spite of the 'glow' from most on Wall Street, I find it hard to make a recommendation for a company that is running a...loss," Lewis says. "Until they have a clear plan to monetize their product it seems too risky."
Twitter more than doubled its third-quarter revenue to $168.6 million, but net losses widened to $64.6 million in the September quarter, it disclosed in a filing earlier this month.
Since its creator Jack Dorsey sent out the first-ever tweet in March 2006, the micro-blogging platform has grown to more than 200 million regular users posting more than 400 million tweets a day.
Twitter is expected to set a final IPO price on November 6, according to a document reviewed by Reuters, suggesting that the stock could begin trading as early as November 7.
For individual investors, however, the pendulum is swinging the other way.
An online poll conducted through Friday morning on Reuters.com found that 57 percent of 225 respondents want to invest in the IPO at the range of $17 to $20, while 28 percent are not interested in the stock. Fifteen percent say they are waiting to buy the shares on the open market.
One cautious investor is Betty Tanguilig, a 75-year-old retiree and mother of eight. Back when Facebook launched, she was furious that her financial adviser Alan Haft, with California-based Kelly Haft Financial, could not get her more than $46,000 worth of shares from a $400,000 account to buy shares of the social networking site.
Now, Tanguilig is taking a more measured approach to the Twitter IPO. Even though her investment in Facebook is up 40 percent, she says she wants to wait and see how Twitter performs before jumping into the stock.
Tanguilig's hesitance about Twitter is not the result of a lesson learned from the mishaps of the Facebook IPO, but because like many of her peers, Tanguilig does not quite get Twitter.
"I use Facebook, I read what people are doing ... but I have never used Twitter," she said.
"I will give it a week," she said. "And if it does well, I would put in around $20,000."
Several independent advisers said it suited their investment styles more to wait and see how Twitter performed after the offering.
"We expect that Twitter will fall in value eventually post-offering," said Stacy Francis, president and CEO of Francis Financial in New York. "That is the ideal time to buy."
An adviser at Raymond James said he would also advise certain clients to buy at the post-IPO price if the stock tanks on the first day. The adviser asked not to be identified because they were not authorized to speak to the media.
Betsy Billard, an adviser at Ameriprise Financial with offices in Los Angeles and New York, said most large-company mutual funds will be buyers. "My clients will own it - whether they want it or not," Billard says.
Additional reporting by Jed Horowitz, Beth Pinsker, Ashley Lau, Jessica Toonkel, David K. Randall, Suzanne Barlyn and Olivia Oran; Editing by Linda Stern and Grant McCool


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Use on houseplants, ornamental foliage plants, flowering plants and fruits and vegetables. Kills aphids, mealy bugs, spider mites and whiteflies.
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text: Comely Park Primary School P1 Enrolment Day Where Comely Park Primary School, Falkirk For agesAdults PriceFree On enrolment day you will be asked to complete an enrolment form, provide a copy of your child's birth certificate and evidence of your home address. Admissions Policy (PDF, 291.5KB) What age can my child start school? If your child becomes 5 between 01 March 2019 and 21 August 2019, your child must start school in August 2019. Children who become 5 between 22 August 2019 and 28 February 2020 can also start school in August 2019. If your child is only 4 years of age at the start of the session in August 2019, you can choose to delay your child's entry into primary 1. Additional Pre-school year (PDF, 580.4KB) Children who become 5 years of age after 29 February 2019 are not entitled to start primary education until August 2019. You can request for your child to start earlier using our early entry application. Early entry to school form (PDF, 584.4KB) Where Comely Park Primary School Cow Wynd Falkirk FK1 1PZ 01324 508560 comelyparkprimaryschool@falkir... View map Categories Primary School enrolment


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Using ordinary single-phase transformers in unusual applications can have extraordinary benefits. We'll examine three more configurations here.
Case Eight: Zig-Zag Autotransformer (ZZA). A steel building (under construction) has a temporary 480V, 3-phase, 3-wire feeder for welders and general power. Unfortunately, the contractor encloses the facility without windows, before the busduct feeding the 277V lighting is complete. Non-stock fittings delay energizing the duct. Table 1, (in original article) shows the electrical parameters.
To serve phase-to-neutral loads from an ungrounded 3-phase 3-wire source, use the ZZA connection for a neutral conductor for grounded-wye service. Here, we nippled together three 11/2-kVA transformers connected in this fashion. We added a 480V, 20A enclosed circuit breaker, and connected a 4-conductor No. 6 AWG, Type W flexible cord with a 60A, 480V pin-and-sleeve plug to the breaker line terminals. We wired a 5-conductor No. 10 AWG, Type SO cord between the breaker load side and the lighting-control enclosure. This assembly provided a temporary 480Y/277V, 3-phase, 4-wire branch circuit for fixed low-bay lighting. We bonded the neutral to nearby building steel as required by NEC Sec. 250-5(b). Sec. 450-5(a) recognizes autotransformer use for grounded-neutral derivations. When serving 277V loads, you must solidly ground the ZZA wye point.
Per Sec. 450-5(a)(1), you can't use independent overcurrent protection or disconnecting means between the ZZA set and its connected load. This configuration has phase-to-ground fault currents anywhere on the system divided among the phase connections of this transformer set. Yes, a ground fault of sufficient magnitude and duration downstream of the overcurrent device protecting the autotransformer will cause an outage. However, an equal or greater ground fault upstream will also cause local tripping, and possibly a second simultaneous branch-circuit or feeder overcurrent-device operation somewhere else on the 480V system. You sacrifice some selective coordination with ZZA grounding.
Case Nine: Autotransformer Connection (AT). A maintenance shop needs an industrial-grade 0.60 duty-cycle transformer / rectifier-type arc welder. The facility rents one having single-phase nameplate listed full-load currents of 104A at 200V, 90A at 230V, and 45A at 460V. A supply house delivers the welder strapped for highest-voltage operation: Fitted with a 4-conductor No. 6 AWG, Type SO flexible cord and a 60A, 3-pole, 4-wire pin-and-sleeve plug. For the listed duty cycle, NEC Sec. 630-11(a) permits a multiplier of 0.78 for conductor ampacity in a welder branch circuit. A surplus equipment dealer has coils of 2-conductor No. 8 AWG, Type ACL cable and a suitable transformer in good condition available at minimal cost. The 10kVA four-winding transformer (configured for step up service:parallel 240V windings and series 120V windings) allows the device to handle 20kVA of one phase of a 480V load. This short-term application (using surplus materials) may not be cost-effective in every situation.
The welder is 90 ft from the shop's service switchboard, with the transformer placed at the switchboard. At the welder location, we installed a 60A 600V fused disconnect switch and mating 3-pole, 4-wire pin-and-sleeve receptacle. Table 2 (in original article) shows the electrical parameters.
NEC Sec. 450-4(b) recognizes field-connected autotransformers. Sec. 210-9 mandates the system-neutral connection shown for case nine. Sec. 450-4(a) describes the basic 125% overcurrent-rating requirement for autotransformer applications. We provided a 100A molded-case breaker in the service switchboard for the welder circuit.
Step-up autotransformers (single- and open-delta 3-phase) can serve larger outdoor areas where circuit runs associated with exterior lighting are long, but have only lower-voltage service.
The usual grounding for separately-derived systems is irrelevant to autotransformers, because you have a conductor common to all transformer windings (Sec. 210-9 and 250-23).
Case Ten: Dual Delta/Wye Configuration. At an explosives test facility, an electrical contractor nearly completes installation of a metal clad 12kV tie-breaker switchgear and associated pole line (Table 3, in original article).
The site owns a pair of 3-phase transformers two miles apart; each rated 20 MVA @ 115kV delta-12kV wye. In 1981, the in-house utility operations group energizes one of the transformers (T525) with C-B-A high-side phasing (per the utility). During a 1985 upgrade, they heat up the other (T301) with primary phasing per a government-agency standard, which is A-B-C. Engineering considers this inconsequential during design and construction. (Surely the resident crew could easily fix any phasing problems at the commissioning stage:flopping or rolling 15kV, 750kcmil, MV-90 cables at their terminations would be a simple task!)
The Operations Dept. proposes a working model of the unfinished project to help resolve the problem. A protective-relay electrician assembles six identical 75VA, 480V - 120V machine-tool control-power transformers on a metal panel. Their wiring (identical to that of their larger delta-wye counterparts) gets temporary power from a motor-workbench 480V circuit (Fig. 2, in original article). The electrician uses a magnitude-indicating phase-angle meter on this mock-up while he records and plots voltages and angles. Tables 4a, 4b, & 4c (in original article), show the measurements with out-of-phase primaries, and Table 5 (in original article) shows those with in-phase primaries.
After obtaining a clearance from the serving utility's switchyard, testing for verification of de-energization, and applying personal protective grounds, the line crew reverses phases A and C slack spans on one of the power-transformer primaries. But, before we can place the two transformers in parallel, we need to verify that the respective phase-to-phase 12kV bus voltages are equal at the same instant. (We're dealing with a pair of 3-phase alternating voltages.)
Two linemen securely block open the primary stationary-disconnect shutters in the empty tie-breaker cubicle at the T525 gear. With a racked-out vacuum circuit breaker, we have two sets of 3-phase stabs exposed at their normal medium-voltage potential.
In industrial settings, having an open breaker energized on both sides is unique to a tie circuit.
Six initial phase-to-ground measurements (Table 6, in original article) verify the neutral point is at ground potential for each 12kV bus of the power-transformer pair. It's important to test for the presence of normal 3-phase voltage at the bus and line sides of the racked-out tie breaker. Lastly, we take the crucial three bus-to-line readings (Table 3, in original article). Prior to paralleling, readings must fit the maximum 6 DEGR-delta angle/10%-delta voltage rule of thumb. In this case, bus-to-line voltage for each pair of phase conductors can be no more than 1.2 kV.
The model shows we can't perform in-phase secondary-side paralleling of the two transformers with the existing 115kV bus configuration. The bolted 12kV fault level at tie-breaker closing will exceed 350MVA. ANSI-standard delta-wye transformers served in A-B-C phase sequence have an inherent 30 DEGR lagging phase shift in voltage from primary to secondary. If you find reversed high-side phase sequence, then the secondary voltage leads the primary by 30 DEGR. These two 30 DEGR angles add to produce a most-undesirable 60 DEGR mismatch.
Getting a clearance from the utility to flop incoming 4/0-gauge high-voltage spans between the utility's pole-mounted air switch and our oil breaker (on the T525 high side) is easier than medium-voltage-cable rework.
Article series summary. The 10 configurations in this series are most useful for loads under 15 kVA. With the hookups discussed in this article, you'll find single-phase transformers appropriate where conventional 3-phase single-enclosure transformers may not be suitable for a particular situation or time constraint. Discrete single-phase units in the uncommon arrangements introduced here can be desirable where you need to power a small load, or where lower-capacity, symmetrically connected banks (typically delta-wye, delta-delta, or wye autotransformer) may be too expensive or have unacceptable lead times.
Remember, you must carefully consider these transformer-connection capabilities and limitations, the requisite overcurrent protection, load ratings, and grounding specifics. These connections provide economical alternatives to the more-conventional.
Your ability to apply technical competence to electrical systems is a valuable asset to any commercial or industrial operation. Circuits detailed in this article can give your facility the money- and timesaving advantages of using limited quantities of ordinary, easily obtained single-phase transformers.


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New York City has outgrown the pace of its power production, and without new generating facilities, it could experience brownouts or blackouts in 2005, says Michael Lembo, president of the power group for Queens, N.Y.-based Slattery Skanska. To alleviate the city's increased power demands, a construction team is building one of the largest power plants in the history of the Big Apple — a 500MW combined cycle power plant in Astoria, N.Y.
The $650 million New York Power Authority Power Station will be located on the 50-acre Astoria Generating Site in the New York City borough of Queens, N.Y. Lembo says the new power plant will be the cleanest of the half dozen power plants that are operating on the site. A combustion turbine is designed to emit low levels of carbon dioxide, and the gas flows through a selective catalytic reactor, which keeps the exhaust clean. The new 500MW plant will replace the Charles M. Poletti Generating Station and cut airborne emissions in the borough by thousands of tons a year.
Slattery Skanska, the general contractor, has a $250 million contract to perform the civil, structural, electrical, and mechanical work on the project. The firm is also responsible for the installation, testing, and commissioning of all the equipment, including two heat recovery steam generators, two dual-fuel combustion turbine generators, and one steam turbine generator. Slattery Skanska awarded Long Island City, N.Y.-based E-J Electric Installation Co. a $50 million electrical contract to provide all the electrical and lighting services for the project. Richard Dominy, executive project manager and head of the power division for E-J Electric, says his firm arrived on the jobsite in February 2003 to provide 5kV temporary power; install the underground duct banks, conduit, cable tray, and switchgear; pull and terminate the cable; and install high-bay and incandescent lighting fixtures and the plant grounding systems.
About 150 electricians are currently working two eight-hour shifts from 7 a.m. to 3:30 p.m. and 4 p.m. to midnight to complete the project on time. E-J Electric started the double shifts in spring 2004 to successfully meet ConEdison's scheduled backfeed date of May 1, says Tony Mann, president of E-J Electric. The project is currently about 70% complete, and the construction team expects to wrap up the job by early 2005. Weather delays and the late arrival of the steel materials presented challenges in the earlier part of the project, and the team of more than 700 workers is now working together under a compressed schedule to get the job done.
The electricians are now working with about 550 other craftspeople to complete the construction of the three buildings on the property: a main building that houses the two gas turbines and a steam turbine; a gas compressor building where the natural gas is compressed for the gas turbines; and a chiller building that provides chilled water to cool the intake air to increase the output of the gas turbines. Because the power plant can't use significant amounts of water from the nearby East River, the facility is equipped with an air-cooled condenser, which uses 32 200-hp fans to condense the steam from the steam turbine.
The plant has 60 major systems, and before the project goes online, each system must be checked individually and then collectively to make sure they all work well together. Once completed, the plant will add 500MW of capacity to New York City's power supply system.
"The city has grown substantially and has a dire need for this power for next summer," Lembo says. "This will be the largest power plant in New York City, and we feel good about the fact that 500MW doesn't get built every day."
Sidebar: Electrical Needs by the Numbers
The number of electricians on-site at any given time will peak out at 200.
The electrical team will install 1.4-million linear feet of cable, 215,000 linear feet of conduit, and 26,000 linear feet of cable tray.
The plant will include 110,000 linear feet of process piping, 500 monitoring instruments, a one-million gallon water tank, and a 32-cell, air-cooled condenser.
The plant's electrical system will include a digital control system and three step-up transformers.


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Your Adventure Awaits...
The Garden House is the perfect place to station yourself while visiting Hannibal and its wonderful surroundings. The house lives and breathes the history, charm and friendliness that guests will find all along the way in their area adventures. Each room is carefully appointed with pieces from local artists whose studios are open for visits and who often offer hands-on workshops tailored to your wishes.
CalendarPlanning your summer and fall activities has never been easier! Plan to stay with us as you enjoy these many special events and of course, your special vacation trip! Make your reservations today!Go to VisitHannibal.com to check out this seasons calendar events of the year!
Other area adventures can be explored including horseback riding, fishing and boating on Mark Twain Lake, riding a steamboat on the Mighty Miss, museums, shopping, hunting golf. Special events in Hannibal feature collector automobiles, folk life and crafts, bluegrass music, Victorian holidays and of course Tom, Huck and Becky.
Visitor Information and Calendar
will show you opportunities and events around which to plan your visit.
And the Garden House is near Wine Country and Civil War sites.
Picnic lunches are available to accompany your adventures.
HAUNTED and HISTORIC TOURS OF HANNIBAL, MISSOURI
Ghost Tours in Historic Hannibal, year round.
Tour downtown and historic Hannibal aboard the Trolley, Van and/or by foot. Tour guides will take you to some of Hannibal's most interesting locations...both historically interesting...and interesting because of "ghost stories" attached to the buildings. PLAN YOUR ADVENTURE TODAY, including your stay at the Garden House Bed and Breakfast!
Call 314-494-2918 for More Details*! Visit HauntedHannibal.com
Home B&B Info Reserve a Room Find Us/FAQ's


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Hi loves! I know it`s been a while since my last post, but as some of you already know from my Facebook and Instagram accounts, I`ve been on a short holiday...again :D
It was unplanned mostly because we wanted to go to the seaside in Romania, until we found that there were no rooms left and we decided to change the destination and go to Cannes. In the next posts, I will show you more pictures with the city, the beach, their delicious seafood and the entire vibe.
Just for you to know, we took our flights to Nisa, because in Cannes you can arrive only by private jets and from Nisa we took the train that arrives in Cannes in no more than 30 min. Also if you want to know where you can stay, the best is to stay arround the train station because it`s extremely close to the center and to everything that you`ll want to see.
I loved it and for the first time, I`ve said that it was one of my best holidays. ♥
Wish you all a wonderful day and even if it`s sad, summer is almost over and we have to get back to work as we should, don`t you think?
Kisses, M ♥
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A Gainesville man with previous felony convictions is back in jail after sheriff's deputies say he took four shots at his cousin.
A 33-year-old Gainesville man with previous felony convictions, who had a warrant out for his arrest, is back in jail after sheriff's deputies said he took four shots at his cousin Tuesday in revenge for not being invited to a birthday party for children.
Alachua County sheriff's deputies responded to a 911 call by Loria Blair reporting that Birnard Larkin Jr. was threatening to shoot her 31-year-old son and chasing him around the neighborhood in the 300 block of 257th Street in Newberry, according to a Sheriff's Office report.
Deputies learned that Larkin had called Blair around 7 a.m., demanding to know why he had not been invited to the party, which had been held the day before at her home for several 1- and 2-year-olds.
Blair explained she did not invite him because she knew there was a felony warrant out for his arrest and she didn't want law enforcement coming to her home during the party. To this, she told deputies, Larkin responded with profanity-laced threats against her son. He also asked for a plate of food from the party.
In an attempt to appease him, Blair's son prepared a plate of hot dogs and cake and rode his bike to deliver it to where Larkin was residing.
Larkin was waiting outside for him and shoved him off his bike onto railroad tracks, deputies said. According to the report, Larkin then pulled out a black revolver from his waistband and stated, "(Expletive) you and your mama, I should kill" you.
Then he is accused firing two shots at the victim's head.
The victim was able to flee, dragging his bike back to his mother's home, deputies said. Deputies say Larkin then called the home again and told Blair he was not going to kill her because she is a woman, but he was going to kill her son.
Blair told her son to flee to his grandmother's house near the 300 block of 252nd Street. Instead, he rode the bike to a nearby barbecue restaurant located next door to his girlfriend's home, where he waited for her to come outside and drive him out of the area to Gainesville.
While waiting, he heard footsteps coming up behind him and turned around to see Larkin 15 feet away and pointing the same black revolver at him, deputies said. The victim took off running and ducking for cover as Larkin fired two shot at him, according to the report.
The victim told deputies that as he ran, he heard Larkin shout: "I got one more shot left." He turned and saw Larkin wrapping the gun in a white washcloth and tucking it into his waist.
Deputies later recovered a black revolver wrapped in a white cloth from under a porch near the location of the second episode of gunfire. The victim identified it as the one used in the shooting. It had four spent .38 special casings and one live round remaining, deputies said.
Larkin was later found in Jonesville, although it is unclear what led deputies to the address.
Authorities took Larkin into custody on charges of attempted first-degree murder and possession of a firearm by a convicted felon. Larkin was also booked into the Alachua County jail on the felony warrant for domestic battery on a pregnant woman, stemming from a June 9 attack on his sister, who was six months' pregnant at the time.
He was being held on Wednesday on $100,000 bond.


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A Greta oto glass-winged butterfly uses its straw-like proboscis to drink nectar.
Green Hills Butterfly Ranch, Belize
Morpho peleides, the common morpho, is perhaps the most widely-recognized insect in the Neotropics.
Green Hills Butterfly Ranch, Cayo District, Belize
Blue Morpho
Eggs of the morpho butterfly, Morpho peleides. Green Hills Butterfly Ranch, Cayó District, Belize.
Morpho peleides
Proteoteras sp.
A tortricid moth's mottled wing pattern serves as camouflage against a lichen-covered oak tree. Urbana, Illinois, USA.
Papilio glaucus - Eastern Tiger Swallowtail feeding from bergamot in an Illinois prairie.
Urbana, Illinois, USA
Danaus gilippus
A queen caterpillar feeds on tropical milkweed. Austin, Texas, USA.
Isabella's longwing Eueides isabella.
Green Hills Butterfly Ranch, Cayo District, Belize
Papilio glaucus - Eastern Tiger Swallowtail.
Urbana, Illinois, USA
Battus philenor - Pipevine Swallowtail, pupa.
Tucson, Arizona, USA
The owl butterfly Caligo uranus is named for its striking eyespots.
Green Hills Butterfly Ranch, Cayo District, Belize
Eggs of a Caligo owl butterfly.
Green Hills Butterfly Ranch, Belize
Larva of a Caligo owl butterfly.
Misahuallí, Napo, Ecuador
Caligo caterpillars on a banana leaf.
Misahuallí, Napo, Ecuador
Chrysalids of Caligo owl butterflies in lateral and ventral view.
Misahuallí, Napo, Ecuador
Caligo owl butterfly.
Misahuallí, Napo, Ecuador
Strymon melinus
The gray hairstreak has an entire fake insect painted backwards on its wings, an illusion carried right down to realistic moving "antennae". This species is among the most common North American butterflies. Austin, Texas, USA.
A tropical daniine, Tithorea sp., feeds from a milkweed.
Misahuallí, Napo, Ecuador
The spectacular chrysalis of a tropical Tithorea butterfly is as reflective as a mirror.
Misahuallí, Napo, Ecuador
A tropical daniine butterfly, Tithorea sp., feeds from a milkweed.
Misahuallí, Napo, Ecuador
Eacles imperialis
An imperial moth caterpillar feeds on an oak leaf. Stengl Lost Pines Field Station, Texas, USA.
A colorful erebid moth from the cloud forests of northern South America.
Maquipucuna reserve, Pichincha, Ecuador
Danaus plexippus, Monarch butterfly
Clinton Lake, Illinois, USA
Danaus plexippus
Monarch butterfly egg on Sullivant's milkweed. Urbana, Illinois, USA.
A monarch butterfly egg on the underside of a milkweed leaf.
Sand Ridge State Forest, Illinois, USA
A monarch butterfly egg turns dark when the young caterpillar inside is ready to emerge. Urbana, Illinois, USA
A first instar monarch caterpillar feeding on Sullivant's milkweed. Urbana, Illinois, USA.
A first instar monarch larva removes a bit of frass. Urbana, Illinois, USA
Urban plantings of milkweed, such as this patch of Asclepias sullivantii in Illinois, provide a replacement food source for monarch butterflies for habitat lost to agriculture. Urbana, Illinois, USA.
Danaus plexippus - Monarch
A third instar larva in a laboratory culture at the University of Kentucky.
Face to face with a monarch caterpillar. Laboratory animal at the University of Kentucky.
Caligoowl butterflymetamorphosisbutterfly eggsinsect egglife cyclegreen


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"For me, the philosophy courses are what tie the entire program together. For us to be effective as individuals and as a society, for us to understand at any depth the questions and issues that we face, we have to understand the philosophies that have constructed and informed our world throughout history and that are still active today. I see philosophy as the great moderating force, as that which can show all of us our commonalities and help us to see past the buzz words, frustrations, and prejudices that plague our current political life, allowing us to instead see the larger trajectory and deeper reasons for what now exists. An education in philosophy does not teach us what to think, but it teaches us how to think. This thoughtfulness, as well as the critically analytical view that it helps us to take of the world, makes us significantly more effective, more dedicated, and more prepared for our political and public work."
-Alyssa Konermann, Class of 2011
"In the summer of 2009, I was the assistant to the campaign manager for Re-Elect Jeff Berding for Cincinnati City Council. I had the opportunity to collect petition signatures, analyze voter data, attend Cincinnati Community Council meetings, campaign at festivals and discuss and implement campaign strategies with the leadership team. There were three things that I enjoyed the most about working for the campaign: a) the operating intricacies of a political campaign, b) the social, economic and political dynamics that make up the Queen City and c) the personal leadership that is needed to be successful while working in political organizing activities. My experience in the Philosophy, Politics and the Public Honors Program gave me the necessary intellectual and operational tools to understand the intricacies of political campaigns, the dynamics of the urban communities and the personal leadership necessary to be an effective intern."
-Christopher Hale, Class of 2011
"When I started grad school, I was asked 'What is the most important part about public health?' My training in PPP secured that answer: the public. If we want to assure the conditions for civic participation, we must first assure a healthy public. Health can restrict or liberate our participation in public life."
-Bianca Callejas, Class of 2010
"As a Philosophy, Politics, and the Public major, my education and experiences have provided me with the necessary tools to be successful and to make the most out of opportunities I am presented with."
-Liza Magley, '12
"PPP is providing the opportunity to not only learn what it's like to be active in the public but also to actually live actively in the public."
-Jon Deters, Class of 2012