Ghd

23 Feb 19
CrossFit By The Sea

Fitness By The Sea – BTS | 45 View Public Whiteboard Metcon Metcon (AMRAP – Reps) Work :60, Rest :30 for 6 Rounds: (30 Minutes) A. Assault Bike Calories B. Ring Dips C. Row Calories D. GHD Sit Ups

23 Feb 19
CrossFit Juke Joint

If you are doing 19.1, do 19.1 instead of WOD Metcon Metcon (Time) 50-40-30-20-10 reps for time of: Wall-ball shots Row (calories) GHD sit-ups Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. target (36min)

23 Feb 19
CrossFit 604

WARM UP – MOBILITY Dynamic shoulder warm-ups + red band push/pull activations — Review bench press and strict pull-up technique WOD A BENCH PRESS X 2 WEIGHTED PULL-UP X 2 Every 90s x 12 sets (6 sets each alternating) (18 mins) Bench press: 6, 6, 4, 4, 2, 2 (start at ~65-70% and build to […]

23 Feb 19
The Ukiah Daily Journal
While many feared that opening a Costco in Ukiah would turn miles of Highway 101, Talmage Road and Airport Park Boulevard into a “nightmare” of dangerous back-ups and gridlock, Public Works Director Tim Eriksen said this week that the traffic engineers who modified the freeway interchange and several intersections leading to the warehouse proved they knew how to safely move more vehicles through the area. “So I want people to know, I’m confident that a ‘Road Diet’ on State Street will work,” said Eriksen, referring to a plan to shrink several blocks of State Street through downtown Ukiah to make the former state highway more pleasant for shoppers, safer for pedestrians and, yes, even more efficient for drivers. “People are very afraid it’s not going to work. It will work.” Officially called the Downtown Streetscape Project, Eriksen said the plan he has been working on for nearly 15 years will attract more shoppers to  the area because the sidewalks will be wider and there will be more trees, benches and room for people to eat and drink outside. Pedestrians will be safer, he said, because traffic will be less chaotic and they will only have to cross 40 feet of it, rather than 60 feet, to get from one side of State Street to the other. “State Street now is a barrier blocking our downtown, because it was a highway designed to move people from one end of town to the other,” said Eriksen, who gave a comprehensive update on the plan to the City Council Wednesday and admitted that while most people can agree that the changes will make State Street more like School Street, many simply cannot see how reducing two lanes of travel in each direction to only one will improve conditions for drivers. “Having one lane in each direction with a dedicated turn lane in the middle will make State Street twice as safe as four lanes for vehicles, because it’s the left turns that clog these things, not the amount of vehicles,” said Eriksen, explaining that having one lane of vehicles all driving at a slower and more constant speed without changing lanes is a far more efficient and safe way to drive through an area than what you typically see with two lanes, which is “one car going the speed limit and another car going twice as fast to get around them, which is a safety hazard.” “I refer to those drivers as lane jockeys, who are just in a race to the next red light,” said Mayor Maureen Mulheren, adding that she believes the upgrades will also help many of the empty buildings downtown become occupied again. “The vacant businesses we have? They’re all on State Street. They don’t have the same problem with vacancies on School Street.” Another cause of accidents and clogs are the vehicles constantly stopping to turn left, which pushes all the vehicles behind them suddenly into the other lane. Eriksen said the road diet will stop that behavior with a dedicated turn lane in the middle that “won’t be a ‘suicide lane’ all down the middle” from Henry Street to Mill Street. Instead, he said, medians and islands will create “dedicated, pocket turn lanes” for cross streets. “A lot of work needs to be done on State Street; it is a safety hazard and it is a mess,” said Council member Jim Brown. “It needs to be repaved, it needs new lighting, new traffic signals and wider sidewalks, and if we sit here and do nothing, I think we’re negligent and not providing for the safety of our community. I’m not an expert on traffic engineering, and I never thought the Talmage interchange would work, but it seems to be working just fine, so I’m relying on the experts.” Another aspect of the project that Eriksen said many people are concerned about is the disruption that the construction will cause. “There are significant challenges and it will be frustrating for people to have construction in the middle of downtown, there is no question about that,” said Eriksen, admitting that he and his staff were “not the best at reaching out and talking to people,” so for that he was relying on Deputy City Manager Shannon Riley, who also acknowledged that the project would cause difficulties that were worth enduring by both the downtown merchants and the general public. “You can’t make an omelette without breaking some eggs, but the omelette is going to be amazing,” Riley said. Also Wednesday, the City Council was asked to approve the first contract related to the project, which is about $1 million to the firm GHD, Inc., to design it. And while the staff report for the Feb. 20 meeting made mention of the possible use of Measure Y funds, staff and council members noted that none of the money collected from the sales tax increase is being put toward the project yet. “The residents of Ukiah voted for Measure Y, imposing on themselves a tax to be used for street repairs,” Roe Sandelin told the City Council. “And those people voted for it on good faith that the council was going to honor their intention that it be used for street repairs. It is really important that we stand by the public trust in the use of those funds, because it speaks to the integrity of our city staff and the City Council.” “We are still operating under the same directive for Measure Y, that those funds are to be used for street repair and maintenance,” said City Manager Sage Sangiacomo, explaining that the GHD project will be funded with $612,389 from state street funds, $200,000 in grant funds, and the other third will be split between water and sewer $209,612 each. And a small gap of $26,000 will come from Public Works funds.” “I am in support of this project, but the budget is a serious concern, and I trust that if there are serious red flags, those will be brought to our attention,” said Mulheren. The City Council then voted unanimously to approve paying $1.26 million to prepare the “plans, specifications, and estimate for the Downtown Streetscape Project.”  
22 Feb 19
CrossTraining

Warm up EMOM 15 reps or 60 seconds plank, endurance 120 seconds 1. bycicle; 2. knee to elbow v2; 3. Lunge Jump Burpee; 4. long arm crunches; 5. GHD hip extensions; 6. pushups;7. elbow plank; 8. strict pullups; 9. front box squat; 10. row; 11. dead bug; 12. Tick Tock Lunge; 13. side jack knives; […]

22 Feb 19
Bodh Crossfit Gurgaon

Bodh CrossFit – CrossFit Warm-up 5 Round Run PVC Warm Up Barbell Warm Up Skills Power Clean WOD 1 Power Clean (5 – 5 – 5 – 5 – 5) WOD 2 Bench Press (5 – 5 – 5 – 5 – 5) After Bash Back Extension GHD 10 X 5 Stretching

22 Feb 19
LT''S PRIMAL FITNESS

Legs on Fire warm up – 20 quick feet soldier walks, lunges with twist mobility – hips/ glutes midline – ghd full / ghd Ext with med ball 2x 12 each WOD  Option 1- 2 rnds Back squats 10 reps @70% with 2 sec pause on the LAST 3 reps 8 reps @ 80% with […]

22 Feb 19
mywebsite

Use of steel as a building materials has seen phenomenal growth in the previous couple of years. These properties of the Delicate Metal are decided by a collection of assessments. The composition of the Gentle Metal imparts various properties which make it very best for many functions across Industries. Step-by-step instructions are given to be […]

22 Feb 19
RCSC CrossFit

***Under Construction…*** All I Gotta Say Is… DON’T DO THE MATH!!! A Little Different Than Your “Normal Friday”… A Little Different Than Your “Normal CrossFit” WOD… This Is Not Gonna Be A Lung Burner… But… You Gotta Move To Finish!!! ALSO… THERE WILL BE A 9 ATHLETE CAP TODAY!!! Unless You Have A Bench For […]

22 Feb 19
RainCrossStrengthandConditioning

All I Gotta Say Is… DON’T DO THE MATH!!! A Little Different Than Your “Normal Friday”… A Little Different Than Your “Normal CrossFit” WOD… This Is Not Gonna Be A Lung Burner… But… You Gotta Move To Finish!!! ALSO… THERE WILL BE A 9 ATHLETE CAP TODAY!!! Unless You Have A Bench For Bench Pressing […]

22 Feb 19
Riverside Strength & Conditioning

All I Gotta Say Is… DON’T DO THE MATH!!! A Little Different Than Your “Normal Friday”… A Little Different Than Your “Normal CrossFit” WOD… This Is Not Gonna Be A Lung Burner… But… You Gotta Move To Finish!!! ALSO… THERE WILL BE A 9 ATHLETE CAP TODAY!!! Unless You Have A Bench For Bench Pressing […]

22 Feb 19
Steroids Legit Source

Getropin contains recombinant human growth hormone – somatropin, which is identical to the natural HGH produced in the body. Somatropin works by binding to to the human growth hormone receptor, thus activating a lot of signaling molecules. These molecules initiate the processes in enzymatic activity, transport function, and gene expression that stimulate growth, metabolism and […]

22 Feb 19
Top Speed Crossfit

Parkcrest Main – Weightlifting T2.4 LBW: CJ Warm-Up #2 (No Measure) A) GHD Barbell Back Extensions 2×15 B) Clean onto Plates 4×4 (Idea is to focus on moving your feet. You can also mark lines on the ground instead of jumping on plates. Your call Clean Pull + Clean (6(2+2), 5(1+2)) (50/2+2)2 (60/2+2)2 (65/2+2)2 (70/1+2)5 […]

22 Feb 19
coachwinchester

Week 40: 190222 Today’s work is movement prep for 19.1 for those of you doing the workout on Saturdays. If you’re doing 19.1 Friday, then that will be your training. If Saturday, do the below. Warm up well. Cool down well. Strategize well! Warm-Up: 3 Rounds: 2/2 Common Lunge Matrix with Dual Dumbbells (light) 10 […]

22 Feb 19
Images Magazine

Winning three awards and wearing over 100 carats of diamonds, there’s no way you could’ve missed Lady Gaga’s latest look at the 2019 Grammys. Stunning in silver, the actress and her long-term hairstylist, Frederic Aspiras, opted for simple, textured hair inspired by her character in ‘A Star is Born’. using ghd styling tools. Celebrity Hairstylist […]

21 Feb 19
CrossTraining

Warm up EMOM 15 reps or 60 seconds plank, endurance 120 seconds 1. bycicle; 2. dead bug; 3. dumbbell lunges; 4. knee crunches; 5. GHD hip extensions; 6. dips;7. elbow plank; 8. strict handstand pushups; 9. back squat; 10. row; 11. side plank crunches; 12. Lateral Raise Lunge; 13. toe taps; 14. hyperextensions; 15. dips; […]