Boca Braves Pop Warner Football & Cheer. REGISTRATION IS OPEN FROM AUGUST 1st - AUGUST 1. Practice is Monday through Friday from 6: 0. The Patch Reef Park Athletic Facilities consists of soccer,football fields. Adult Flag Football League; Baseball; Football/Lacrosse; Basketball; Parent Run Organizations; Tennis Center. Athletics - General Information The City of Boca Raton. The City of Boca Raton offers a wide range of team and individual activities to both young and old throughout the year. Athletic facilities include lighted ball fields. The Official Athletic Site of the Florida Atlantic - Florida Atlantic University football coaches will take on local high school coaches in flag football on Thursday, July 24 at 6 p.m., at FAU Stadium, 777 Glades Road, Boca. Montgomery Flag Football Association. Last Updated: September 10, 2016. Flag Menu; Welcome: Contact Info: FAQs: Handouts: Divisions: Schedules: Standings: Game Results: Report Scores: Sponsors: Photo. The Boca Flag Football and Cheerleading League is dedicated to provide the youth of our community with an opportunity to participate in a league that stresses fun, good sportsmanship and friendly competition.
0 Comments
Compliance Policy Guide Sec. 435.100 Compressed Medical Gases - Warning Letters for Specific Violations Covering Liquid and Gaseous Oxygen is withdrawn. Smarsh offers RIA compliance solutions for SEC-registered firms. Our solutions are designed to help meet regulatory compliance mandates. Securex provides a single point of contact for your SEC compliance and disclosure requirements, streamlining your process by becoming part of your team and enabling. One of the OTC Market's most experienced Securities Law Firms, Legal and Compliance LLC will draft and file your Form S-1 and Registration Statement for your Direct. SEC and FINRA compliance and regulatory training - Ongoing compliance training is viewed by the regulators as an essential component of a robust compliance program. Manual of Compliance Policy Guides. Top. 11/3. 0/2. 00. Compliance requirements are only guidelines for compliance with the hundreds of laws and. Compliance Requirements and Part IV: Agency Program Requirements. GSA Government-wide Section 508 Accessibility Program. Site Map; About Us; Accessibility; Contact Us; Plug-Ins; You are here. Compliance Programs (program plans and instructions) directed to field personnel. Anti-Money Laundering Compliance Program. SEC Requests Broker-Dealers Make SARs and SAR Information Available to FINRA. Compliance Policy Guide Sec. Prescription Drug Marketing Act- -Pedigree Requirements under 2. CFR Part 2. 03 . This CPG describes how the agency intends to prioritize its enforcement efforts in the first year after the December 1, 2. CFR Sec. In addition, the FDA is announcing the availability of a . The PDMA Q & A guidance is issued in response to the many questions received regarding the Prescription Drug Marketing Act PDMA pedigree requirements. FDA is implementing the PDMA Q& A guidance immediately, because the agency has determined that prior public input is not feasible or appropriate. However, FDA is opening a docket on the PDMA Q & A for interested persons to submit comments and questions. FDA intends to review the comments and questions and to revise the PDMA Q & A when appropriate. The agency believes that it is important to maintain FDA's written responses to the significant questions concerning the PDMA pedigree requirements in a single guidance document that is periodically updated as the agency receives and responds to additional questions. We intend to use the following four indicators to help users of the guidance identify future additions or revisions: (1) The updated guidance will be identified as a revision of the previously issued document, (2) the revision date of the guidance will appear on its cover, (3) the edition number of the guidance will be included in its title, and (4) questions and answers that have been added to the guidance, or prior answers that have been in any way modified, will be identified as such in the body of the guidance. The two guidance documents explain FDA's current thinking on issues related to the pedigree requirements of the PDMA. Compliance Policy Guide Sec. Status and Responsibilities of Contract Sterilizers Engaged in the Sterilization of Drugs and Devices (CPG 7. October 3, 2. 00. Revisions were made throughout the CPG, most significantly, to conform to the device registration regulations. If a contract sterilizer only distributes sterilized devices to the manufacturer or other registered firm and does not ship the sterilized devices into commercial distribution, then it is not required to register with the Center for Devices and Radiological Health (2. CFR 8. 07. 2. 0(c)(2)). Additionally, a contract sterilizer located in a foreign country is only required to register if it imports, or offers for import, the sterilized devices into the United States (2. CFR 8. 07. 4. 0(a)). Guidance replaces Compliance Policy Guide CPG Sec 1. Guidance for FDA Staff Registration of Food Facilities Under the Public Health Security and Bioterrorism Preparedness and Response Act of 2. Guidance replaces Compliance Policy Guide Sec. Marketed New Drugs Without Approved NDAs or ANDAs (CPG 7. Compliance Policy Guide Sec. Human- Labeled Drugs Distributed and Used in Animal Medicine is obsolete and was withdrawn July 7, 2. Compliance Policy Guide Sec. Streptomycin Residues in Cattle Tissues is obsolete and was withdrawn July 7, 2. This CPG was superceded by 2. CFR 5. 56. 2. 00. There are a number of things that can cause an Excel spreadsheet to slow down. Sometimes, the spreadsheet can become unusable, requiring up to a minute for saving or. J-Walk & Associates is a small company owned by me: John Walkenbach. I've been using spreadsheets since the early days of VisiCalc. I've written many Excel books, and. GemBox.Spreadsheet outperforms competition because it doesn't use Excel application, has plain and fair licensing, high performance, and clean and easy to use. Fleet management excel spreadsheet.pdf FREE PDF DOWNLOAD NOW!!! Source #2: fleet management excel spreadsheet.pdf FREE PDF DOWNLOAD Fleet Management Templates Excel. Computer dictionary definition for what excel means including related links, information, and terms. Excel: Indent Text within Spreadsheet Cells - Help Pages - Information Technology. Excel: Indent Text within Spreadsheet Cells. Pressing the . To indent text in a cell, follow the steps below. Each time you click the button, the selected text will indent further to the right. These instructions will show you how to change a cell's text alignment, so that the text wraps within the cell. However, you can still get this effect by completing the following steps. Select the desired cell(s). Consulting company for Microsoft Office products. Excel How To section includes free spreadsheet tips, newsletter and links. To go to a new line, press . Business Templates To Personal Excel Templates. 100's Of Excel Templates. This site makes available, for free, a spreadsheet that may be used to complete your U.S. Federal Income Tax Return. Enchanted ivy sarah beth durst PDF enchanted medieval 3 elizabeth lowell PDF the enchanted wood and other tales from finland PDF mitosis worksheet answers enchanted learning PDF. Download and Read Night Diver Elizabeth Lowell Night Diver Elizabeth Lowell Title Type night diver elizabeth lowell PDF enchanted medieval 3 elizabeth lowell PDF the night season gretchen lowell 4 chelsea cain PDF the night. Get Instant Access to free Read PDF Enchanted Medieval 3 Elizabeth Lowell at Our Ebooks Unlimited Database 1/4 Enchanted Medieval 3 Elizabeth Lowell Enchanted Medieval 3 Elizabeth Lowell PDF Download Enchanted Medieval 3.Your Trusted Search Engine! Get Instant Access to free Read PDF Enchanted Medieval 3 Elizabeth Lowell at Our Ebooks Unlimited Database 1/2 Enchanted Medieval 3 Elizabeth Lowell Enchanted Medieval 3 Elizabeth Lowell PDF Download Enchanted Medieval 3. Title: Download ENCHANTED ELIZABETH LOWELL 770 Pages Author: INVIDENCE.BESTBOOKSWEBSITE.SITE ENCHANTED ELIZABETH LOWELL http:// Subject: Download ENCHANTED ELIZABETH LOWELL Keywords: Download. How Do I Program My Dish Remote to Work With My RCA Tv? Program Your Cable or Satellite Remote Control to Work with Your TCL Roku TV. DISH Network 1756,535 DISH Network. Log into your Directly account. How to program your DISH Network remote to your tv. My DISH Network remote doesn't tun on or off my TV. How to program your Dish Network remote to trun the volume up. How To Program A DISH Remote Control. How To Program A Dish Remote To A Vizio TV. How To Program A Dish Remote Control; How To Program An RCA Universal Remote. To Receiver; To TV or Other Device. Receiver to TV; Receiver to DISH; Receiver to Other. Remotes & Accessories. Download and Read How To Program A Rca Remote. Title Type how do i program my dish remote to my blu ray player PDF how do i program my time warner remote to my tv PDF how to program rca universal remote rcrn03br PDF how do i. You'll need to have the TV on to program your Dish remote. Press and hold down the 'TV' button located at the top of the remote for 3 seconds. The 'TV' button should blink. How to program devices into the Dish Network remote control. Dish Network Remote Control Guide. Best Graphic Design Software: Corel Draw vs Illustrator vs Indesign. You don’t have to be a professionally trained graphic designer or spend a lot to make your brand look like a million bucks. Yes, you could hire an advertising agency or a graphic design company, but if you’re feeling a little artsy and don’t mind a little challenge, you can try your hand at designing your logo and branding yourself using graphic design software. If you have a business it’s important to have a polished, professional look that is consistent across your various print and digital assets. These include your business cards to your website and everything in between. It tells the world you take your company and your brand seriously enough to invest in good design. What is Graphic Design Software? Graphic design software is intended for creating designs from scratch. It’s tools allow you to digitally draw whatever doodle your heart desires. The only limitation is your imagination. In addition to modifying or creating original logos, graphic design software allows you to combine images, text or other graphic forms to create print and digital advertisements, publications, brochures, postcards and more. Printers often prefer the file to come from graphic design software like Illustrator or In. Design because they can tweak, scale and adjust layers and elements of the design easily. File formats that are exported from photo editors are typically jpeg, png, gif or the original source file of the program that was used to create it (ex. Photoshop). You can use a graphic design program exclusively or in conjunction with another program like a photo editing program. The official website for the PaintShop Pro family of products. Get product information, updates and free trials. Access special offers, tutorials and videos. Often times you will touch up a photo in a photo editor and then import it into a graphic design program or visa versa. You can create a logo or piece of art using graphic design software and then use a photo editing program to scale, resize or change the file format. That’s not to say you can’t use just one or the other starting out, but as you get more advanced you’ll find it worthwhile to have both. What is the best Computer for Graphic Design? Oh the old Mac versus PC debate. If you’re a graphic designer, Macs are traditionally better computers than PCs. View all the patches and updates available for your Corel products. Buy Zoomla Infotech Buy Photoshop 7, Corel Draw X3, PageMaker Educational DVD online at best price in India on Snapdeal. Read Zoomla Infotech Buy Photoshop 7, Corel Draw X3, PageMaker Educational DVD reviews & author details. Buy Corel PaintShop Pro X8 on Amazon.com FREE SHIPPING on qualified orders. The Most Important Things in Life Aren't Things. Life with Heidi includes travel, entertainment, easy recipes with some giveaways. Comments about CorelDRAW Home and Student Suite X7 (Education Boxed Edition, DVD): I've used CorelDRAW since Version 1. Lately, I didn't upgrade after X3, as I didn't see many new features that I needed. Win 10 would not let. The Adobe Illustrator section provides annotated links to helpful, top quality, reliable Illustrator tutorials, vector graphics tutorials, tips, and more for Illustrator CS4, CS3, and more. Illustrator tutorials are for all. What is Graphic Design Software? Graphic design software is intended for creating designs from scratch. It’s tools allow you to digitally draw whatever doodle your heart desires. The only limitation is your imagination. Their high- resolution retina display and ease of use make designing sexy and fun! If you’re debating between a full- desktop computer versus a laptop you’re better off on a desktop because of the screen size and the precision you can get in comparison to a trackpad on a laptop (although you can still use an external second monitor and/or mouse if need be). However if you decide to go with. For the sake of comparison we highlighted the best for each operating system (PC and Mac respectively) and then reviewed the rest of the products on the market along with the pricing and pros and cons of each one to help you make the best choice. Let’s get started so you can get designing. There is a pretty steep learning curve, but once you learn the program and all its capable of then it’s pretty user- friendly.
One great feature is it restores your project if the program crashes or. Illustrator is also set up to work in the proper printing color format, which means that what you create on your device will look the same when it’s printed. It also allows you to upload a sketch or switch between using your tablet and desktop, so you can use other tools for drawing and import seamlessly. Updates to the software are made via the Creative Cloud so you don’t have to worry about having the latest version. If you’re a more advanced user or don’t mind a challenge, Illustrator is definitely worth the money as it’s pretty much the industry standard for creating logos and also more detailed work. Pros. Cons. Mobile or desktop. Mac and PC compatible. Access to Adobe Stock (over 4. Create vector art and illustrations. Never lose your work. Sync files between devices via Adobe Creative. Sync. Resize the images to any file size or format. Phone and live chat. Pricey if you use it regularly. Steep learning curve. Price. To go more in- depth about Illustrator’s pricing model, Adobe has subscription based pricing. If you only have one project to do this is nice because there’s not a huge upfront cost. All you do is pay for the number of months you need the service and you’re set. But if you use this year after year, the cost will add up. Below are the prices for Illustrator. Please note that there are other plans available besides these where you can purchase all the Adobe apps for a time period based on your membership plan. So if you’re looking to buy all Adobe apps, be sure to check out their site for other prices. Individuals: $2. 39. The full package includes a photo editor and a number of other programs in addition to Coral. DRAW which is primarily for vector and page layout. Sorry Mac users, Corel is only available for PC. But, if you’re a fan of using Windows products, you can sync your files with Microsoft One. Drive. The software (either one time download or subscription) comes with more than 1. This allows you to use existing graphics, photos and layouts instead of starting from scratch or searching for stock photos or art elsewhere. You can even create your own QR code complete with text, images and colors! Corel DRAW has a number of features, which requires you to be a more advanced user, but their robust support makes it easy to learn. Pros. Cons. Resizes. While it’s tough to say which is better, they are both great options depending on your needs. Illustrator is better for creating illustrations (hence the name) whereas In. Design excels at creating multiple- page layouts and designs that are more text heavy. Publications are often created in In. Design because it’s so easy to create a design template and apply that across multiple pages. In addition, there are the many benefits of using an Adobe product including: quality performance, a plethora of features, great customer service as well as constant product improvements and updates. Adobe In. Design changes and adapts with new technology and now has the ability to design i. Pad apps, e. Books, interactive online documents and more. You can download it via the Creative Cloud for a free trial and test it out (and even try it along with Illustrator). Pros. Cons. Desktop or mobile. Compatible with both Mac and PCSync files via Adobe Creative. Sync. Publish and distribute documents online Access to 4. Phone and live chat. Better for page and text layouts than traditional graphic design. On the more expensive side. Steep learning curve. Price. Adobe’s subscription based pricing allows you to pay on an annual or monthly basis. You pay per program so if you have the creative cloud, you’ll just pay another license fee for any additional software you decide to download and use. However if you find yourself using multiple programs of Adobe, it’s probably best to upgrade to a plan that includes all the programs for $4. GB of cloud storage. Individuals: $2. 39. The online website makes it easy to create branded graphics, presentations as well as other graphics that businesses need. You can start with a template size you’re looking for (ex. Facebook cover photo, postcard, Twitter graphic) and it automatically scales the design to the size you’ll need. While most of their layouts and elements are free, there is a nominal fee ($1- 2) for some stock photos and designs (created by contributors). You can import your own photos and even edit the photo brightness, saturation, apply filters and crop all within the web- based editor. There is no software to install, just open up a browser and get to designing. There is no monthly charge to use the service. Canva is great for beginners but as with most free products, it is pretty. Includes additional features like branded templates, auto- resize, organizing images into folders and additional features (coming soon!). Additional clip art and photos also extra. Serif Draw Plus Review. View on Amazon. Serif Draw is a beautifully designed drawing program that has all the features you’ll need in design software and then some. It’s great for first- time designers who want to get their feet wet and learn how to draw, design and paint like a pro without having to learn a more advanced design software program like In. Design. Serif includes all the same features as In Design and Illustrator with even more tools and tricks, making it a great entry- level program to use without the huge time commitment or investment. The primary downsides to Serif. Draw are that it’s only available for PC and there is no free trial (however they do offer a refund if you’re not satisfied with their product within one week of download or 3. Pros. Cons. Unique features include creating repeat backgrounds and custom pattern fills. One- time download fee, no reoccurring fees or subscriptions. Export to ESP files or turn into vector work via Auto. Trace Studio. Photo editing in addition to designing, painting, drawing etc. PC only. No free trial. Limited support (UK- based) but offer tutorials and online community. For more advanced users. Price. Individual Download: MSRP $1. Xara Design Pro Review. View on Amazon. For a graphic design program, Xara is not the sexiest of services, but it can get the job done. The Design Pro suite is their flagship product. It includes illustration, photo editing, HTML web design features and more, making it a one stop shop for all your design needs. They offer a number of online tutorials for you to learn how to use their more advanced features, but the site is not the easiest to navigate and find the answers you’re looking for. Another downside is that there are so many features that it can be overwhelming. It’s only available for PC and comes at a slightly more expensive price point, but you can give it a free trial. Pros. Cons. Desktop software runs faster than competitors. All in one software that can edit photos, create websites, layouts and more! Robust number of features and capabilities including flash animations. Corel Corel. DRAW Home and Student Suite X7 CDHSX7. ENMBAM B& H Photo. The education boxed edition, DVD version of Corel. DRAW Home and Student Suite X7 is a Windows graphic design suite that includes content, graphic design, illustration, page layout, web graphics, and photo- editing features. With these features you can create creative school reports, drawings, visual presentations, flyers, unique logos, business cards, T- shirt designs, and more. You'll also have access to professionally- designed templates and 2 hours of training videos to help you create in confidence. This version of Corel. DRAW Home and Student offers two new pre- defined workspaces and provides the Quick Customize feature to edit your toolbox and property bars to keep everything organized and easily accessible. It also features robust fill capabilities, high DPI, multi- display and touchscreen compatibility, and precise layout tools to help you position objects quickly to other nearby objects. Corel Photo- Paint Home and Student X7 comes with four pressure- sensitive liquid tools, additional camera effects such as Bokeh blur, Time Machine, and more to create more interesting images. This software allows up to three installations per household and offers an online repository through the built- in Content Exchange community to share your creations. ER-350 Electronic Cash Register Operator's and. ER-350 Electronic Cash Register V2.1 Introduction. This manual also includes detailed information about many additional features that will help you. User's Manual SE-G1 PCR-T273 SM-T274 Electronic Cash Register. E-2 Introduction Thank you very much for purchasing this CASIO electronic cash register. Cash register accessories at amazing prices.We at the cashregister group try our best to sell at the lowest possible price. Samsung ER 4900 Instruction manual. Samsung ER 4915 Instruction Manual Setup. Here is a listing of the SAM4s Cash Register model numbers that we are aware of. Many of these model numbers are also valid for Samsung as well. ER-4915 ER-4940 ER-5100 ER-5115 ER-5115II ER-5200 ER-5200M ER. Samsung Er- 5. 10. Manual Pt - sitesupload. Samsung er 5. 10. I will include the users programming manual and service manual on cd. PT; to: ES; to: JP; Offer. Programming Samsung ER 5. My samsung 5. 10. I have just programmed it usung the manual I want to use this in a bar. Samsung ER 4. 91. Sam. 4s ER- 5. 11. Program & Operation Manual. Samsung ER- 5. 10. Kitchen. Samsung ER- 5. I need the istruction manual. Can anyone send the *. Answer to: hobbit@sapo. Samsung ER 5. 10. To answer this question, visit Maxperience. Samsung er 4. 90. Samsung er 5. 10. Caja registradora samsung er- 5. Saisho SW5. 00. 0 Receiver Operating Guide' 'Salora 2. C4. 0OSVT Operating Guide' 'Samsung ER- 5. Cash Register Service Manual. Manual Registradora Samsung Er-4915 Manual
Engineers fire protection, mechanical, electrical and plumbing (MEP) New York City, special inspection agency. SAM4s Cash Register Manuals. The way I understand it is that Samsung marketed cash registers for many years in the US and around the world. However Samsung never made the cash registers they only private labeled them and they were made by an OEM. About 5 years ago or more they decided they did not want to be in the Cash Register business any longer. Samsung er 5100 electronic cash register cash register turns. I will include the users programming manual and service manual on cd. PT; to: ES; to: JP; Offer. Programming Samsung ER 5100? My samsung 5100 is working fine and I. When Samsung left the Cash Register Business the company that had always made the cash registers decided to make and market them on their own. I do not know the name of the company but the register brand name they came up with is SAM4s. SAM4s has been one of the most aggressive manufacturers that we are aware of. In most every case we recommend SAM4s cash registers over any other brand. There are several reasons why. The first reason is features, second is price, third is reasonably priced options, and lastly they seem to be the only register business growing and improving model numbers opposed to the rest which seem to be stagnate or even retreating. Three Superb Sprint Interval Workouts To Achieve Your Best Body“I am not afraid. I was born to do this.” –Unknown. Were you born to run? Regardless of your answer, you WERE born to move with force, to endure pain when the room is empty, and find out what your real limits are. You WERE born to have a lean, muscular body that is a pleasure to look at. Sprint training will help you achieve these outcomes, improve your athletic performance, and it’s been shown to be a “shortcut” to optimal health if you’re willing to put in the effort. This article will provide three superb interval models to guide your training for the best body and life.#1: The All- Purpose Athlete: The Best Sprint Program To Build Muscle & Lose Fat.
Sprint Training Program 100m SprinterResearch done on elite soccer and handball athletes shows how a short but intense sprint interval program can produce a significant anabolic hormone response to build muscle and lose fat. This study compared the effect of doing four all- out sprints in increasing distance order (1. Rest intervals were 4 minutes following the 4. Results showed that the decreasing order (4. The 4 Toughest Sprint Workouts You Can Do Take your workouts outside the gym and still get huge gains By Mackenzie Lobby. Interval training is all about balancing high-intensity bursts of speed with recovery time. Champion Sprinter Training Program! The idea of sprint drills is to rewire the CNS and. I am striving to become a member of the 2004/2008 Olympic teams in the 100m dash and 4x100 relay and to. This next model applies to the recreational athlete who might not be as well conditioned, but still wants to get lean while maintaining muscle. Researchers from Canada compared the effect of a 3- day- a- week, 6- week interval running program with an endurance protocol on body composition and time trail performance in young trainees. The interval protocol was six 3. The endurance protocol was 3. Results showed the following better results from the sprint program. The endurance group lost 5. Both groups increased muscle mass by a small 1 percent. You will improve conditioning, get faster, and be able to sustain a higher work rate for longer, as seen by the better performance on the middle- distance time trial.#2: The Strength Athlete: Improve Power, Conditioning & Anabolic Response. If your primary goal is to improve peak power and anaerobic conditioning, shorter intervals with less rest are the way to go. These models are ideal for combat athletes like wrestlers, judokas, and MMA fighters, but they could also benefit the strength trainee who just wants to be more athletically awesome. With a killer anabolic response, these short but sweet workouts will help you build muscle and get cut. Try six to ten repeats of 3. That’s what competitive wrestlers did twice a week for 4 weeks in order to achieve the following benefits. A similar study by judokas showed increase peak power of 1. A more favorable testosterone to cortisol ratio that indicates an environment that is beneficial for muscular adaptations. It’s too bad that the researchers in this study did not measure changes in body fat or lean muscle mass, since the wrestlers may well have improved body composition given the enhanced anabolic response. Try this model if you already have a base level of conditioning and want to maximize power and lean muscle development.#3: The Endurance Athlete: Lose Fat, Save Time & Improve Performance. It is in endurance athletes that we see the profound value of interval training. If your goal is endurance, but you still want to look jacked and be fast and strong, sprinting is your savior. And of course, you’ll save training time that can be devoted to other thrilling pursuits. A recent study had endurance runners in their 4. The interval protocol varied: Day 1 and 3 were ten 3. Day 2 was 6 intervals of 2 minutes at maximal speed followed by 9. Day 4 was 3. 0 minutes of tempo running at lactate threshold. The endurance protocol consisted of running at 7. Results showed the following greater body composition improvements in the interval group. They also improved running speed at the lactate threshold by 2. They improved speed at the lactate threshold by only 1. Junior 100 & 200m Sprint Training Program. Advanced 100m & 200m Sprint Training. This combined with an increase in the amount of energy burned in the 2. EPOC) led to greater fat loss. Leaner is always better when it comes to endurance performance, particularly when muscle is spared since it means you will have greater relative strength. Final Thoughts: To use this evidence to get your own results, consider the following energy- system principles. Make sure you maintain sprint quality and avoid the critical drop- off point where you get diminishing returns. The 6- Week Sprinting Solution ? Well, before we get into the program, let me tell you how this all started. I'm Getting Old(er)It's true. Less than six months from now I'll be 3. As I crest the rise of the hill leading the way into the twilight of my youth, I'm starting to realize what everyone has always told me is true: it sucks getting old. Now, before those of you in the 4. I'm completely aware that by most standards, I'm still quite young. I guess I should amend my statement to say, . Fact is, things were a breeze, especially in the fat loss department. When I was 2. 1- 2. I was a beast. I needed exactly three weeks . That meant if beach season started in June, I didn't really have to start prepping until sometime in May. I didn't know how good I had it. This year, I had to start my summer prep in late March. Even with my advanced fat loss workouts and my knowledge of diet, it still took me about 6- 8 weeks to get into the extreme lean shape that I like to maintain for the summer. To try to figure out what the deal was, I pulled out my training journals from the past several years and compared my summer prep. The first thing that jumped out at me was my diet. I used to eat the same thing every damn day! The foods were all healthy and even tasted good, but my culinary limitations certainly put a clamp on any kind of variation. But that wasn't the answer. While I enjoy a broader spectrum of foods today, my overall diet is very similar in terms of calories and macronutrients. I eat more foods, but I'm not eating more food. If anything, my diet has gotten better. I know a lot more advanced fat loss techniques than I did five or six years ago, and have tweaked practices like intermittent fasting, cheat days, and carb/calorie cycling to achieve impressive transformations with hundreds of soldiers in the growing Roman Empire. Looking more closely, the difference between what I did and what I was doing was sprinting. Back in the day, I used to sprint three times per week, without fail. Week. Now, I sprint about once per week. However, it's not quite that simple. While I sprint less often today, I've taken that into account in how I train today, and the added activity from my workouts more than makes up for it. This led me to ask, . It went pretty well; felt a bit like Ol' Roman lost a step or two, but I guess I shouldn't expect to hold onto my 4. I did this for two weeks. Then, Saturday morning of the second week, I got up and had a serious problem. Or perhaps, I woke up, because I certainly didn't get up . My hamstrings, glutes, and lower back were killing me, although I'd been aggressively foam rolling and stretching. I got some soft tissue work done . I was excited to get back to it because, to be honest, I was getting leaner already. I guess there is something special about sprinting after all. Well, Monday rolled around, and during my warm up, I damn near felt my hamstring pull off my femur. Why did this happen? This brings us back to the . It means that I can't recover as quickly. Add to that another problem: I'm too good at it. Between football and track, I learned how to truly sprint, not just jog really fast. I know the techniques, I understand stride, and I'm a power- based runner. All of which means that when I sprint, I do it correctly . While that's probably what makes sprinting so effective for me, it also makes it very taxing. Herein lies the problem. Sprinting seems to have an almost magical effect on fat loss, but the better you are at it, the more careful you have to be. If you're an advanced trainee, there's a threshold that you can't cross without greatly impeding your ability to recover. I set forth to figure out how I could fix it and get shredded like when I was a kid. I did a lot of experiments, ranging from decreasing the length of my sprints and just doing more of them, to packing all my sprinting into one day (bad idea). I managed to find what works the best . Not only will this sprint set up allow you to recover in a way that it won't interfere with subsequent sprint sessions, you won't even mess up your weight training workouts . You still need to rest. In this program, you'll be sprinting six times per week. If this all sounds counterintuitive given my injury woes from sprinting three times per week, consider this little wrinkle: in training, whenever you increase frequency, you have to adjust but (not necessarily decrease) volume. In a weight- training context, if you normally bench for ten sets on Monday and wish to increase your frequency, you could split up benching over two days, say five sets on Monday and Thursday. Now, instead of just doing five sets on each day, you could try six. Your total volume goes up, but your daily volume goes down. Taking it a step further, you could do four sets, three days per week. Finally, if you want to take it all the way, you could do three sets, five days per week. Your total is 1. 5 sets . Furthermore, you could also gradually increase the weight to increase results. Understanding this principle, I began applying it to sprinting. And what do you know, it worked. Over the course of a few weeks, I came up with: The 6- 6- 6 Sprinting Solution. Bam. It's that simple. Back when I used to do full sprint workouts three times per week, I'd perform 1. Each of these was a full- out sprint, lasting 2. Pretty obvious why it was so challenging, huh? I decided to up the frequency and keep the volume moderate. I wanted to sprint every day, as I predicted that this would allow me to drastically lower the volume to allow for recovery. After experimentation, I found that I could sprint six days per week with no issue. Then came the volume. I began with five sprints per day, meeting my total of 3. At 2. 0 seconds each, it would still be a challenge, but I thought I could do it. Well, it worked for a bit, but I started to feel burnt out again. I decided to look at volume a bit more deeply. I started looking at my total week work time; that is, my total amount of time spent sprinting. In my initial model of three days per week and 1. I was sprinting for a total of 2. In my first version of sprinting six days per week, that was simply divided over six days instead of three. That is, five sprints of 2. It was good, but I still felt like I wasn't recovering well enough. That's because, like you, I simply wasn't accustomed to daily sprinting. My legs needed more time to recover. So it was back to the lab again, this time to see if the workload could be tweaked. I reasoned (correctly) that if I allowed myself to build up to the total time workload, I could not only achieve 6. All with minimal time and a small daily commitment. Not too shabby. Okay, enough talk. Let's get to the workouts! The Triple 6 Workouts. The number in the work column of the tables below represents your work time, and the number in the rest column is your rest time. While you can do these as outdoor sprints, you'll run into the issue of clock- watching. Sprinting on a treadmill is a bit tricky. Be careful, and be sure to use the handrails as you jump on and off. When you're resting, simply grab the handrails and jump onto the side rails of the treadmill. To jump back on, grab the handrails and start sprinting again. Maintain your grip on the handrails for the first second or two. If you choose to train outside, my recommendation would be to sprint for distances instead of times. Take the given time and multiply it by 8; that's the distance you'll run in yards. So a 1. 0- second sprint becomes an 8. Your rest period is the amount of time it takes to briskly walk or jog back to the starting point. Each week, do a single sprint workout, six days per week. The workouts are structured to be progressive, allowing each week to build on the previous week. The time is how we measure progress week to week, so increasing your sprints because you feel strong one day is going to mess with the program. Ideally, do these workouts first thing in the morning. If you're going to be training in the morning, sprint first and train after. Stretch before and after. Insert other disclaimers. Don't be an idiot and hurt yourself. On to the show! Week 1. Sprint. Work. Rest. Sprint. Work. Rest. Cooldown: 4 min walk. Optional: 1. 5 min incline walk for extra fat burning. Total Sprint Time for the Workout: 8. Total Sprint Time for the Week: 5. Notes on Week 1: You'll notice that in this week you're sprinting for a total of 5. However, the important part here is the set up. You're never going to dig yourself into too deep of a hole, because the rest periods are structured to allow you a nice bit of recovery. There are only two sprints lasting 2. More importantly, each of those 2. This short follow up sprint won't tax you too much, so you can recover more effectively on subsequent rest periods. Overall, this will break you in and allow for some nice fat loss. Week one is also a good gauge of where your weaknesses may reside. If at the end of the workout you're winded, we've got some issues and you should repeat this. On the other hand, if you're not winded but having trouble closing out some of the sprints, that may be an issue with local fatigue, and will work itself out over the week. Week 2. Sprint. Work. Rest. Sprint. Work. Rest. 12. 01. 04. Cooldown: 4 min walk. Optional: 1. 5 min incline walk for extra fat burning. Total Sprint Time for the Workout: 8. Total Sprint Time for the Week: 5. Notes on Week 2: During the second week of the program, you'll notice that your total sprint times are the same. Where's the progression from week one? While your work time is unchanged, the structure of the workouts is what makes this a bit harder. You only have a single 2. However, from there you have to deal with three 1. This forces higher performance with less rest. While you're not doing more overall work than Week 1, you're allowed less recovery during the latter part of the workout. This will help increase work capacity and prepare you for more total work in the coming week. Moreover, having multiple . Find materials for this course in the pages linked along the left. MIT Open. Course. Ware is a free & open publication of material from thousands of MIT courses, covering the entire MIT curriculum. No enrollment or registration. Freely browse and use OCW materials at your own pace. There's no signup, and no start or end dates. Knowledge is your reward. Use OCW to guide your own life- long learning, or to teach others. We don't offer credit or certification for using OCW. Made for sharing. Download files for later. Introduction to Data Structures Using C. Algorithms, on the other hand. The data structures are an important way of organizing information in a computer. Algorithms and Data Structures The Basic Toolbox October 3, 2007 Springer. Your dedication goes here. 1.6 Algorithm Engineering.... Fundamentals of data structures 36,390 views. Share; Like; Download Niraj Agarwal, Working. Lecture 1 data structures and algorithms Aakash deep Singhal. Data Structure Karthikeyan A K. Send to friends and colleagues. Modify, remix, and reuse (just remember to cite OCW as the source.)Learn more at Get Started with MIT Open. Data Structures and Algorithms The Basic Toolbox K. The book has about 300 pages. You may download the pdf-files of individual chapters below. Cover, Preface and Table of Contents. Linear data structures: stack, queue, and priority queue. Affiliate Opportunity . We help people struggling with debt and credit problems. We provide all the following services and more. Bankruptcy Help. Credit Repair. Debt Consolidation. Debt Management. Debt Relief. Debt Settlement. Student Loan Consolidation. Tax Debt Relief. In the current economy, more people than ever are overwhelmed with debt and credit problems. Many become paralyzed by shame and fear about their money troubles. Many do not realize that there are valid, legal, professional solutions to their problems. That is where our affiliates come in. Your role is to find those people overwhelmed with debt and credit troubles and let them know about Debt. Relief. Network. com, where they can get professional advice about their options from a trustworthy source. As an affiliate, you become part of our team. We provide full guidance and training, with dedicated support specifically for our affiliates. Our custom CRM software makes it easy to access all of our products, manage and understand your customers, and get them what they need. An affiliate of Debt. Relief. Network. com can provide relief from all the various debt burdens people are struggling with today, such as credit card debt, charge offs or judgments, and bad credit. We can also help homeowners who need mortgage assistance or who are facing foreclosure, people with tax debts, including federal and state tax issues, and people with overwhelming student loan debt. The best thing about being an affiliate? Your job is simply to communicate with potential customers, telling them about the help that we can offer, and directing them to our website and our services. We do the rest, by providing a high level of customer care and professional advice and getting your customers what they need. You and your customers can rest assured that Debt Relief Network is a decent, trustworthy company. Some debt relief companies are unreliable and can even worsen their customers’ money problems by piling on their own fees without providing real debt relief. We have earned our BBB rating by providing genuine help, listening to each individual’s situation, and giving professional, accurate, and targeted advice. We provide debt- burdened individuals with options that will truly relieve their burdens and let them start fresh and move forward. These options include debt negotiation, which means we negotiate with creditors to reduce the amounts owed or the monthly payments, or both, to amounts the debtor can manage. Debt consolidation is another possibility–that means working with the creditors to combine all the debtors’ obligations into a single monthly payment, and divvying the payment amount among the creditors. We can also advise people with specialized debt problems like student loans, tax debts, and mortgage debt. Finally, we can advise debtors about bankruptcy protection and how that process works. Become an affiliate and become part of the solution to people’s debt issues.
Canadian Debt Settlement Affiliate Program. How to Stop Collection Calls – 2; Get Out of Debt, the Secret; How to Settle Debt for Half of What You Owe. We recommend Old Debts very. OldDebts.com allows you to send a series of customized time-tested debt collection letters to your debtor. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |