What if I’m not perfect at this nutrition thing?

There are two ways that most people run into trouble:

  2. You go completely off numbers for a day.

Using CrossFit to Train for Distance Running

As someone who has ran a marathon or two I know firsthand the pain that is training for and finishing 26.2 miles. With that, recently, I have had a few athletes at the gym run a marathon or half marathon so my curiosity too over. Can you train for a marathon solely using CrossFit training as the preparation parameter?

Traditional Model vs. CrossFit GPP

Before I dive into any of this, its important to understand what “traditional” means.  This is what most runners model their training program off of which is call the “LSD” model, also known as Long, Slow, Distance training. It revolves primarily around volume. You are preparing to run a marathon by logging in miles at a lower, aerobic based attack (around 70% of your max heart rate). A sample of this is running 4 days a week slowly then adding volume each week, ultimately building to a total weekly mileage of 40+ miles. This emphasizes the development of the “long run” which helps build up to being able to run 20+ miles, unbroken.

Here is a sample:

Tuesday: 6 miles easy
Wednesday: Cross-training, i.e. elliptical training, cycling.
Thursday: 10 miles easy
Saturday: 4 miles easy
Sunday: 20 miles easy

Contrary to this model of just doing volume to gain endurance, CrossFit focuses on three main aspects. Constant variance, functional movements at a high intensity (CVFMHI). The idea is that when structured properly, anaerobic based workouts can be used to develop a significant amount of aerobic capacity while not letting your muscles waste away with high volume, aerobic work.

So instead of building to a 20 mile long run at an easy pace, your long run might top at 13 miles. It would be at a faster “race” pace and the focus would be on improving mechanics, being consistent and intense versus “volume, volume, volume”. This allows you to recover better and less injuries due to overuse from high mileage running.

Mechanics is the key!

For the sake of brevity, Ill keep this plain and simple and won’t go too deep into the weeds of different running techniques. The main takeaway to this is the adoption of a mid-foot landing versus heel strike.

When using the mid-foot landing technique, the joints and muscles act as a natural shock absorber. With the heel strike, all the impact is jarred through your joints and puts additional stress on your body, which creates nagging, crappy injuries. Imagine dropping into a new box and the WOD consists of running and squat cleans. If you were to start cleaning the bar with a rounded back, receiving the bar with elbows down and zero midline stability, any coach worth a shit is going to immediately step in and correct your form so that you don’t hurt myself. If your running form were equally as bad, how many coaches would step in and correct you? Not many.

Yes, running is a movement that comes naturally to humans so it’s kind of assumed that you know how to do it. An air squat also comes naturally to humans too, just watch any two year old squat and you’ll know what I mean, but like running, it gets lost as we age, sit and start buying ultra-cushioned sneakers. Long story short, we should be treating running as a skill just like cleans, squats or kipping pull-ups.

Using Constantly Varied, Functional Movements with High Intensity

Now that we know the differences between traditional and CVFMHI, how do we implement what for the next race? If you have a certain time goal or want to set a new record then there is no getting around the fact that you’ll be doing some race specific training. Yes, high intensity anaerobic training will improve your aerobic capacity to a degree. If your goal is to maintain an 7:00 minute mile, then in addition to high intensity intervals at faster than 7:00 mile you also need to train long runs at that pace.

Volume is essential to prepare your muscles to withstand the pounding of a long distance run. How much should you run in preparation for a race? It’s really up to you and your personal goals. As little as 5 miles is good if you simply want to finish. Race distance, current fitness level and goals will dictate how much you should run. The good news is, if you’re already following a balanced CrossFit programming 4-5 days a week then you only need to supplement with a few additional aerobic capacity specific workouts a week.

Here is a sample:

Monday: CrossFit WOD + Strength

Tuesday: AM: CrossFit WOD, PM: Aerobic Capacity work, with 1:1 rest intervals

Wednesday: CrossFit WOD
Thursday: Rest and Recovery
Friday: CrossFit WOD + Strength
Saturday: Aerobic Capacity work only
Sunday: Rest and Relax

As Greg Glassman said, “The needs of Olympic athletes and our grandparents differ by degree, not kind.” Volume against intensity is not the subject line here. When it comes to endurance training, I do feel that a lower volume CrossFit program is the best approach for recreational runners and something that all runners can benefit from by incorporating functional movements into their training. If you’re not sure how to correctly implement drills to improve your form I highly recommend talking to one of the coaches or me and we can program accordingly.

That Inch… It Matters by: Amanda Knauf

You know the inch I’m talking about. The inch between squatting just above or just below parallel. The inch between getting your chin to the pull-up bar or just over it. The inch between slightly bent elbows and a full lock out in your handstand pushup. It’s so easy to get caught up in the whiteboard and “out performing” a friend who’s close to you in ability. Each time you count a rep that doesn’t meet the movement standards Crossfit and your box have established, you’re not only claiming something you didn’t earn, but you’re also cheating yourself out of good movement and improvement.
Now I’m not talking about unintentional slips during the WOD. We ALL need reminders to open our hips all the way at the top of the box jump or stand all the way up in the push jerk before resetting. We ALL lose count mid set and take our best guess at which rep we’re on. Those things happen. When you maintain high intensity long enough, things begin to slip. That’s why we have coaches! But there’s a big difference between that and counting a rep you didn’t quite complete.
There is a reason for the movement standards our box maintains, and everyone is held to that same standard! You should never be ashamed of not being able to hit that Rx button if you did YOUR best and moved correctly through the WOD. Rx gives us a goal to aim for! If you fudge a couple pounds on your barbell or a couple reps in that AMRAP, where is that satisfaction in clicking the Rx button or putting in your time? Not only is it a lie, but it is also robbing you of satisfaction later down the road when you DO lift the Rx weight.
Don’t find the feeling of satisfaction from the whiteboard, but find it in the sense of accomplishment after the WOD and that exhaustion that comes from pushing your body to the next level. Maybe that level isn’t where your best friend is or where the “superstars” at the gym are… Who cares?! Should we always have a goal of where we want to go? YES! Of course! But don’t be so focused on that goal that you forget the critical steps along the way. Embrace each WOD and give it your best shot. The satisfaction in that is enough.
Keep pushing, Habu athletes!! Whether you are at the top of the whiteboard or at the bottom, your hard work doesn’t go unnoticed! Each day, week, and month you are becoming better than the one before, and in that, you should be very proud.

Inspired by “An Open Letter to Cheaters” and general observation in the box.

Drinking Coffee After Training by Jason Day

Have you ever found yourself drinking coffee after a hard training session? Do you find yourself having a hard time recovering? We all want to find ways to help us recover, especially in the CrossFit world. Did you know that drinking coffee after a workout can be that mistake that you are making when it comes to recovery?

When you workout, cortisol is released to help mitigate the stresses from that workout. This is all normal during training so don’t fret. One of those negatives from cortisol released is catabolism. All that cortisol released puts your body in a catabolic state. At the same time, the body is producing testosterone, which when measured against cortisol equally, is very important towards your recovery process. Immediately after training, the priority should be to lower those cortisol levels so we can create an optimal testosterone to cortisol ratio, for recovery. This is why a post workout shake is important. Feeding your body properly takes your body out of the catabolic state to an anabolic state. So where does coffee come into play?

Well, coffee creates an opposite effect from that “post workout shake”. It keeps your body in a catabolic state. Remember that coffee is essentially a “pick me up”. When you drink coffee, the adrenals produce cortisol. Also remember, cortisol is a good hormone, a catabolic hormone, but a good one. In times of stress, it is our friend. Cortisol is the hormone that breaks down protein for energy, ideal before a heavy lifting session. Just remember when you drink coffee after training, you are prolonging the catabolic state.

Coffee After Training


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Musk Oxen

ï»¿Musk Oxen

One look at herd of Musk Oxen, and you wonder if youve traveled back in time to the Pleistocene, the age of Sabertoothed Tigers and Woolly Mammoths. Reportedly, these venerable beasts have existed since the last ice age, 600,000 years ago. With their distinctive curved horns and shaggy long hair, this Bison of the Tundra roams the arctic river valleys of North America, Greenland, and the northern countries of Europe, grazing on grass, reeds, and sedges, using its cloven feet to dig beneath the snow to reach lichen and nutritious ground plants when necessary.

Musk Oxen, who are not oxen, and do not have a musk gland, most likely got its names from the heavy scent that males give off when excited. They are a member of the Bovidae family, and are closely related to sheep and goats, although they best resemble buffalo and bison. Like cattle, they have a fourchambered stomach and live in herds of 1020 animals. Sometimes several herds may join, forming groups of up to a hundred. Herds will include bulls, cows, and calves until midAugust when the bulls are in full rut. At this time, bulls begin to exhibit heightened aggressiveness, making impressive displays of themselves. Pawing at the ground, walking stifflegged, and swinging their massive horns, the bulls compete for dominance.

At a formidable 440 to 880 pounds, bulls stand 5 feet at the shoulder and are 8 feet long. Challenges made at mating season are no light affair. Facing off, challengers back up about a hundred feet apart before charging, head on, at speeds approaching 3545 miles per hour. Bellowing, the bulls collide. Their massive horn bosses, which can grow up to four inches thick and a foot wide, protect their skulls, and challengers may repeat the activity a dozen times before one bull submits and is run off. The winning bull will be the only male allowed in the herd until mating season is over.

At two years old, cows are sexually mature. The gestation period lasts 8 months, and single calves, weighing 1825 pounds, arrive midApril to early May. With soft curly hair, calves resemble their parents, and may begin eating grass as soon as a week after birth, although they will continue nursing for a year or more.

The arctic is a desperate region, but Musk Oxen are wellequipped. In winter they grow thick undercoats of soft brown fleece and shaggy overcoats. Guard hairs extend past their bulky shoulders and short legs, almost dragging on the ground. This wool is finer than cashmere, and eight times warmer for its weight than sheeps wool. It can protect the animal at temperatures down to 100 degrees Fahrenheit below zero. Musk oxen shed their undercoats in May, leaving behind them The Golden Fleece of the Arcticgreat woolly powder puffs anywhere between 4 and 16 pounds. Traditionally, Inuits have used this fiber, which they call qivuit, in making garments.

Adult Musk Oxen protect their offspring in a way quite unlike any other animal. When approached by a predator, calves quickly gather in a tight circle, while the older members of the herd encompass them, facing outward. If necessary adults may charge the threat; but usually they remain stationary, using their muscular shoulders and horns to block the provocateur from the more vulnerable members of the herd. This course of action is effective against arctic wolves and the occasional polar bear, but not against the firepower of man. In the early 1900s Musk Oxen came close to extinction and were completely wiped out by hunters in Alaska. However, thanks to a worldwide hunting ban, populations have recovered. They were reintroduced into Alaska in 1930, where they continue to thrive. The world population is now estimated at 65,00085,000. Their biggest threat now may be the climate shift occuring in the north. Where temperatures drop significantly a hard crust of ice may form over the ground which is impossible for the Musk Oxen to break through. Without food, herds may starve.


Environmental Justice

Peter S. Wenz on Environmental Racism

Peter S. Wenz, in looking at environmental racism, focuses on the issue of hazardous wastes (both industrial and consumer) and the”disproportionate shares of environmental hazards” (Wenz 667) that adversely affect non-whites both in the United States and beyond our borders.
Wenz first looks at a defense of this current waste practices. Essentially, the argument points out that because many non-whites cannot afford to live in areas without LULUs, one could not consider this to be a issue of racism, but rather an issue of poverty. Wenz responds to this, saying, “even if the only discrimination is economic, justice requires redress and significant alteration of current practices,” and that, “the disproportionate impacts on poor people violate principles of distributive justice, and so are not justifiable in the first place” (Wenz 668). The principle of Commensurate Burdens and Benefits, Wenz suggests, in one way of ameliorating this issue without a total reformation of current waste management/disposal practices: those adversely affected by LULU’s should be considered to be shouldering a burden for which they should receive monetary compensation form those living further away from LULU’s.

"Rejected Theories of Justice"

Wenz then looks at several theories of justice which have failed to solve this problem:

  • Libertarianism, which claims that “each individual has an equal right to be free of interference from other people” (Wenz 671), is completely impractical, requiring the agreement of every individual that is at risk of being affected by hazardous waste, and even if this could be done, the refusal of one person could “override all other interests of all other individuals” (671).
  • Utilitarianism, which holds that justice is found in the greatest good from the greatest amount of people, fails in the sense that it can offer no guarantee that a group of people (non-whites, for instance) could not be sacrificed for the greater good of the majority. Wenz also points out the impossibility to perform the calculations needed in utilitarianism (671).
  • The Free Market Approach would place LULU’s “where residents accept them in return for monetary payment” (672). The problem, Wenz tells us, is that this approach fails to take “equal consideration of everyone’s interests” (672), resulting in a continuation of disproportionate distribution of wealth.
  • Cost Benefit Analysis (CBA) is an economic take on utilitarianism where, instead of measuring the greater good as a sum of satisfaction or happiness, “the sum [is] to be maximized in society’s wealth, as measured in monetary units” (273). CBA, according to Wenz, would hardly change the current situation because it would typically find that the most economically beneficial locations for LULU’s are near poor communities because the land in those communities is already less valuable than the land in more wealthy communities (673).

LULU Points

Finally, Wenz presents LULU points as his solution to the problem of hazardous wastes. Points would be given to all communities which “would be identified by currently existing political divisions, such as villages, towns, city wards, cities, and counties” (673) that would ensure that each community would have a number of LULU points that corresponded with their ability to finically shoulder their burdens—the wealthier communities would get more, the poor less. This, presumably, would provide for a just distribution of hazardous wastes and, Wenz suggests, would result in a decrease of waste production because if everyone has to live with LULU’s, society as a whole will agree to produce less (674). In addition, communities would not be allowed to sell/trade away their points, solving the problem of exported pollution to poor countries (674).
While the idea of a LULU point system is interesting and would theoretically solve many of the problems surrounding industrial and consumer waste, it seems unlikely, though, that the wealthy (who hold a great deal of political influence) would allow this system to go into effect. If they generally dislike the idea of paying more taxes than the rest of the population, how might they feel about taking on a larger share of hazardous waste?

Global Environment and International Inequality - Henry Shue

Shue argues that "whatever needs to be done…about global environmental problems…the costs should initially be borne by the wealthy industrialized states" (545). He outlines 3 "commonsense principles of fairness" and claims that all 3 show that forcing less developed countries (LDC) to alter their development in order to "avoid adopting the same form of industrialization by which [developed countries (DC)] themselves became rich" is unfair (531). This fact thereby supports his final conclusion that the DC are - at least initially - responsible for altering their own practices and cleaning up the environment.

Before outlining the principles several issues must be addressed. First, Shue defines several terms which are essential to understanding his argument.

Equity - legal term, similar and nearly equivalent to what ordinary people call "fairness"
Fairness - a universal concept that requires the even distribution of good, work, resources, burden

Second, Shue makes several assumptions:

  1. dignity and respect must be kept equal (532)
  2. it "may be equitable for some good things to be distributed unequally…" (532)

Principle 1: Fundamental Fairness and Acceptable Inequality

  1. using others for your benefit is not justified (533)
  2. doing so harms those who are being exploited (533)

Principle 2: Unequal Burdens

  1. those who are best off should incur a greater burden of responsibility (i.e. they should pay more because they are able) (535-6)
  2. flat rates are not equitable - they do not take into consideration the final outcome (537-8)
  3. progressive rates are equitable and should be employed (538).

Incentives will be necessary when instituting a progressive rate of payment because such are method makes those with more pay more. Therefore, there needs to be incentives so they do not feel their work/progress is useless. Yet, Shue cautions against limitless incentives stating that there is no need (539-40).

Principle 3: Guaranteed Minimum

  1. radical inequalities are unjust (543-4)
  2. no one should have to pay if doing so will reduce their quality of life below the minimum standard UNLESS aid is guaranteed (543-4).

Critique of Shue:

Shue's ideas of equality and burden-bearing seem to make sense. In theory, the idea of progressive taxation and taking responsibility for the messes you make should be natural. If this is so, then why do Shue's ideas of equality not play out on the international stage? I think Copenhagen is a prime example: the U.S. and China both wouldn't negotiate without assurances of the other's participation. No country wants to take on the burden without assurance that other countries will follow suit.

Since this seems to be the case, how then do we incite countries to act? Shue thinks incentives are the wrong way. But what's the right way? So far there seems to be lots of talk but little actual action. If incentives will spark action are they wrong? Is it possible that they are what is needed in the beginning to get the ball rolling and can be slowly reduced as time goes on?

Sustainability and Intergenerational Justice

The main point Brian Barry is discussing is environmental human rights and justice. This is a very hot issue right now because the many slogans promoting environmentally friendly, sustainable, and alternative actions to reduce our carbon footprint say that we re doing it for future generations and that the past generations never wasted or used as much as our current one. It’s a question of “Is justice between generations the issue so much as the fact that common humanity should intrinsically be cautious in respect for future generations?

Intergenerational justice is hard to define and is a hard theory to fully grasp since it involves the future, which is unknown, but it is possible and reasonable to argue. What do we honestly owe those who are coming after us? Why should we care? Well, everyone has a right to the basics of clean air, water and dirt. Yet some people in today’s society are not guaranteed this, so why should we try and guarantee it for future generations? Many people look at this argument and say it’s morally right to try and provide basic needs for future generations. To not do so would be an extremely selfish act and that we in a sense owe the future generations a chance at surviving so we should make sure they are still able to get these 3 basic human rights.

There is a conflict of interest when discussing if it is just for us to preserve certain natural goods for future generations. We may be obligated by considerations of justice not to pursue policies that create benefits for ourselves but impose costs on those who will live in the future because that does not appear to be just. Yet, at the same time, why not do something to benefit the present since we are not totally sure of the future? I believe that we do have a duty and inherent moral obligations to future generations as past generations had with us.

The indirect reciprocity theory that is explained by Barry sums up the solution of this intergenerational justice dilemma. Barry argues that we are obligated to return to others what we have received from them. Likewise, we are obligated to return to the earth what we have taken from it, so as not to negatively impact the future generations. Since we received something from out parents, we are obligated to return something to our children. There is the other argument that we are only borrowing what belongs to our children. We should pass onto the next generation what we inherited from the previous generation and then some. It is a pay it forward type of attitude. By doing this, we are insuring we did what we could to preserve what we have been given for the future.

Social Justice in an Age of Environmentalism

On Monday, April 13, Professor J. Aaron Simmons of Hendrix College came to provide a lecture on “Social Justice in an Age of Environmentalism”. His lecture dealt with the question of whether our current environmental situation should motivate us to change how we understand environmental and political philosophies as they apply to social justice. Some suggestions that he started with were to allow environmental issues that effect humans to be considered under the realm of political philosophy. Also, perhaps it would be good to consider taking political items that deal with humans and apply them to non-humans, particularly animals. One of the main issues with both ideas, however, is anthropocentrism. Simmons argued that nonanthropocentrism will not provide any motivation despite it likely being a bonus when it comes to ethics. Simmons further justifies his stance on anthropocentrism by arguing that it is the only argument most people would listen to. Serious environmental degradation must happen to kickstart the changes necessary. Also he said that anthropocentrism could simply lead to bad public policy and that speciesism should not be a serious issue in our society. He argued that in an effort to reach social justice, all possible theories must be both politically viable and environmentally sustainable. Given the short amount of time we have to correct these environmental problems he says, the ethic in question must be something that can take effect quickly and easily. He argues that the we need to be able to convince people like Sarah Palin who are seriously influential to adopt these policies. Without a politically viable option that can convince these kinds of people, there will be no change. The question is, however, is it is possible to meet these conditions within the framework of political liberalism? In the end, Simmons presented the Capabilities Approach which was formulated by Martha Nussbaum. This “approach” is a slightly differed version of political liberalism, and a critique of Social Contractarianism which has a few necessary ontological requirements. These include rationality, reasonableness, and being “free, equal, and independent”. Nussbaum provides a list of 10 Capabilities which are necessary.
1) Life
2) Bodily Health
3) Bodily Integrity
4) Senses, Imagination, Thought
5) Emotions
6) Practical Reason
7) Affiliation
8) Other Species
10) Control Over One's Environment

Simmons liked this system because it is “both politically viable yet still basically anthropocentric” and “avoids species extremism”. While an interesting concept, it still has a few flaws. Such as issues with ascription, the structural importance of sentience, and it still tends to come off as somewhat anthropocentric. Simmons suggests trying to push the Capabilities Approach beyond what it currently reaches and attempt to extend it to as many organisms as possible. The final point of the lecture was that both environmental and political philosophy should be considered members of the same conversation as opposed to two entirely separate issues. A problem he claims most politicians seem to forget, (He cuts to a picture of Glen Beck).
I tended to agree with Simmons on most of these points. Overall I enjoyed the lecture although perhaps it was a bit overwhelming at times. One issue that really stood out and I think is worthy of more discussion is the issue of anthropocentrism. Is there really any way we can attempt to understand the environment in a nonanthropocentric way? Or do we really just think we are being nonanthropocentric when we can’t really help it because we don’t really know how to go about it differently? I think that it is important to try and think outside the box as it were but I am finding it difficult to imagine coming up with a truly nonanthropocentric way of going about this. However I agree with a point that Simmons pointed out in class on the importance of an anthropocentric ethic for the environment. He pointed out that very soon the environment will be damaged beyond the point of repair, and currently most people have an anthropocentric view on things. The reason why a non-anthropocentric view on nature would not work is because it would require changes an entire culture of thought which would take way too long. He points out that anthropocentrism is necessary if we have any chance of changing the way we effect the environment in time.

A main problem i have with this approach is that it seems like it would be very difficult to measure what qualifies as meating those different capabilities. How do you measure dignity in comparison to others, or health. How do you know when all of these are being met and when they can be sacrificed.

Environmental Policy

In David Schmitz’s "A Place for Cost-Benefit Analysis," he describes how individuals impose costs on others through common occurrences in life while neglecting the possible impact their actions may have on these individuals. These costs are created through not only our humanity in conforming to society, but also because we are simply unaware of the effects of our actions Schmidtz explains, “Decision maker are naturally tempted to ignore external costs. It is only human” (479). An example of an individual’s neglect to think how his or her actions may impact others is the notion of throwing garbage alongside the highway. Eventually it will be necessary for someone to come pick the trash up. Cost-benefit analysis (CBA) compels individuals to not only look at the destructive effects of their actions, but also look at themselves, “” (Schmidtz 480). CBA comes in a variety of forms, but Schmidtz only goes into great detail on one, Full Cost Accounting. Schmidtz defines Full Cost Accounting Cost Benefit Analysis as, “a commitment to take responsibility for the consequences of one’s actions” (480). There are two different circumstances in which an individual may find CBA helpful Schmidtz says, “First, when one group pays the cost of a piece of legislation while another group gets the benefit; second, and more generally, whenever decision makers have an incentive not to take full costs into account” (Schmidtz 480).

CBA creates awareness of the environmental, and also the full human cost, of individual’s actions.
Schmidtz describes CBA as a way of organizing a public forum expressing respect for other individuals: “those present at the forum will speak not only on behalf of other persons, but on behalf of whatever they care about…” (481). CBA gives society a way to promote the best available balance of costs and benefits, however, not all circumstances give way to maximizing what is valuable. Schmidtz defines the most fundamental argument in favor of CBA to be, “based on CBA’s role as a means of introducing accountability into decisions that affect whole communities” (480). CBA is a way of organizing a public forum expressing respect for persons: persons present at the meeting as well as others whose behalf those present can speak (481). Organized public forums allow for individuals to say no when they do not agree with the proposed plan of action, “In treating us as rights-bearers, our laws enable us simply to decline proposal that would benefit others at our expense” (482). The importance of an individual’s ability to say no, Schmidtz explains, causes people to search for ways of making progress that benefits all. CBA is working properly when it is not used as a system of approval through which good proposals are approved, instead, it becomes a way to filter out bad proposals and prevents individuals from treating others as mere means (Schmidtz 483).

The need for CBA can arise anywhere and at anytime, even if the case is discussing environmental quality, an object that has no physical value but instead are valued for their own sake. Schmidtz gives a great example when referring to the need for CBA when environmental quality is the only value being argued, “suppose the recycling process in question saves paper (and therefore trees), but saving trees comes at a cost of all the water and electricity used in the process; gasoline is used by trucks that collect the paper from recycling bins, and so on. Therefore, the very recycling process that reduces pollution and natural resource consumption in some respects also increase pollution and natural resources in other respects” (483). Schmidtz makes the case through this example that although environmental quality does not contain any particular physical worth, our reason to use CBA is because we care about environmental quality, “it would be a mistake to assume that all values are reducible to costs and benefits” (484).

When analyzing the flaws of CBA critics are quick to point out objects in life that are invaluable to individuals as well as society. These critics believe that they argue on behalf of the moral high ground when favoring the belief that certain things are beyond price (485). An example of this being the lives of a woman’s daughters or certain areas of ever-glades that can never be replaced, these things may be irreplaceable; however, this does not allow them to escape choice. When things are presented ultimatums a choice will need to be made, no matter how difficult. In the case of the daughters previously mentioned, if a mother has to choose to save one of her two daughters from drowning, knowing that she cannot save both without dying herself, she will undoubtedly has to choose which daughter to save. Schmidtz offers a similar example regarding the novel, Sophie's Choice when a Sophie's two children are soon to be executed by a concentration camp commander, "The commander says that he will kill both children unless Sophie picks one to be killed, in which case the commander will spare the other one" (486). Although each child is beyond price Schmidtz explains, Sophie is still faced with the choice. Schmidtz point in this example is that, "The values were incommensurate, but not incommensurable" (486). Implying that both children were beyond price, but when forced to choose, Sophie was able. Therefore, in cases where lives are not at stake, but individuals, such as critics of CBA, bolster that a choice can never be made when attempting to choose between two goods, for it is not debatable that any object is incommensurable.

In theory, Schmidtz says, CBA with Full Cost Accounting is just another way of trying to introduce accountability to society (487). CBA is just another way of organizing topics for public debates that respect all members of society and valued non-persons as well. If CBA were to work to its full potential it would usually result in, “an effective resolution to hold decision makers and policy makers accountable for all costs would, in theory, make for a cleaner, safer, more prosperous society,” and this is something that all parties can agree on (487). CBA, like many others theories, has flaws. CBA does not account for corrupted inputs, nor does it stop people from applying CBA cases in which CBA does not apply. If the process of CBA remains public, certain biased inputs will be negated by individuals who feel their own interests being ignored. CBA is itself an activity that has costs and benefits, some of the benefits being stated previously, while the costs in some cases CBA can be a waste of time, not all problems can be solved through community policy (487). Schmidtz concludes that CBA done in public view helps, “to give democracies a fighting chance to operate as democracies are supposed to operate” (490). Although, CBA is not perfect in all aspects, it’s pretty close. CBA does not calculate human biased, human emotion or various other aspects; this is usually the case in most areas of life. Yet, it does a very good job in organizing a way to reduce these missed calculations drastically by placing individuals in a position to argue for what is best, and to ensure that there are policies enacted that do not use others as means to an end, therefore causing people to discover ways that will benefit all those affected.

The Tragedy of the Commons by Garrett Hardin

Garrett Hardin’s argues that humanities population problem is unsolvable in, The Tragedy of the Commons. He begins the article by clarifying the conclusion he has succumb to, “there is no technical solution to the problem [population]” (The Tragedy of the Commons 1243). Instead of simple stating there is no solution to the problem, Hardin distinguishes the problem as having no “technical solution”. A solution and technical solution are one in the same, but also very different as well, “a technical solution is one that requires a change only in the techniques of the natural science, demanding little or nothing in the way of change in human values or ideas of morality” (The Tragedy of the Commons 1243). The distinction being that a solution requires substantial human change, whereas a technical solution does not. Hardin claims that “no technical solution problems” have members, and one of these members is humanities “population problem,” this being the thesis to his discourse (The Tragedy of the Commons 1243). Hardin argues that it is critical for the population problem to find some way of correcting itself before it becomes its very own “Tragedy of the Commons”, if it has not done so already.

The world is finite, allowing it to only support a finite population, therefore the population growth in this finite area (Earth) must eventually reach equilibrium. Thus, leading Hardin to question whether it is possible for, “the greatest good for the greatest number,” be realized? Two explanations arise when attempting to solve this problem. The first is theoretical, in that it is not mathematically possible to maximize for two (or more) variables simultaneously. The other option, based on fact as well, comes from the knowledge that any organism must have a source of energy in order to survive. Hardin describes that the process to accomplish this task and maximize population is through the limitation of calories necessary in order for the person to perform the maintenance of life, all other calories, “we must make approach as close to zero as possible” (1244). This approach to the maximization of population would ultimately lead to the prohibition of any activity unnecessary to ensure maintenance of life. Therefore, Hardin concludes that maximizing population does not maximize goods and that the optimum population is less than the maximum (1244).

In working towards discovering the optimum population size, little progress can be made unless the ideas of Adam Smith are thoroughly taken into account (1244). In, The Wealth of Nation (1776), Smith popularized the idea of the “invisible hand”, the notion that a person, “intends only in his own gain,” is, as it were, “led by an invisible hand to promote…the public interest”. Although Smith did not believe this to be necessarily true, he did cause, “the tendency to assume that decisions reached individually will, in fact, be the best decisions for an entire society” (1244). If we hold this belief, then man will produce an optimum population through their own will. If this belief were to be wrong, individuals will require an examination of their own defensible freedoms.

Hardin describes “a little known” pamphlet in 1833 by a mathematical amateur named William Forster Lloyd called, “The Tragedy of the Commons” (1244). The word “tragedy” is used by philosopher Whitehead as, “The essence of dramatic tragedy is not unhappiness. It resides in the solemnity of the remorseless working of things…This inevitableness of destiny can only be illustrated in terms of human life by incidents which in fact involve unhappiness. For it is only by them that the futility of escape can be made evident in the drama” (1244). This statement by philosopher White is entails that the tragedy of the population problem does not reside in unhappiness, instead it can only be proven through human experiences that result in unhappiness, thus moving individuals to action. When referencing a herdsman and his desire to increase his herd without limit, Hardin describes the herdsman negligence in only pursuing his individual concern, “Ruin is the destination toward which all men rush, each pursuing his own best interest in a society that believes in the freedom of the commons. Freedom in a commons brings ruin to all” (1244). Although this may be logical it is somewhat common. This natural ignorance of the “big picture” can be counteracted through education, but the inexorable succession of generations requires that the basis for this knowledge be refreshed repeatedly (1245).

The tragedy of the commons occurs in a reverse way when analyzing the problem of solution, because it is not a matter of removing something out of the commons, but of putting something in (1245). In the case of pollution, it must be taken out so that humanity does not “foul its own nest”. Hardin believes this problem to be a population problem, “as population became denser, the natural chemical and biological recycling process became overloaded, calling for a redefinition of property rights” (1245). Hardin’s point is that, if we do not assess the population problem, the pollution problem will only be the first of many areas in which humanity may begin to discover issues. The pollution issue illuminates the issue on morality in certain circumstances, “the morality of an act is a function of the state of the system at the time it is performed” (1245). Attention must be paid to the state of being at the time a decision is being made. It is logical to adhere to this principle because if ignored will lead to an increase in the problem already facing the system. The morality of system-sensitive choices has eluded the attention of most codifiers of ethics in the past, “Thou shall not…” is the form of traditional ethical derives which make no allowance of particular certain circumstances. Therefore, when looking to find solutions to problems, we must not focus on the general problem, but the circumstances within the issue, and base our decisions through these observations.

When attempting to fully understand the tragedy of the commons and its full affect on humanity, Hardin believes the tragedy of the commons to be involved in the population problem another way, freedom to breed. Hardin defends the notion that if we allow families and individuals to produce willingly, we allow these individuals to ensure our planet future problems, “To couple the concept of freedom to breed with the belief that everyone born has an equal right to the commons is to lock the world into a tragic course of action” (1246). Hardin’s views on this issue are actually quite flawed. Despite humanities inability to produce offspring at an “optimal rate”, it is in the interests of our planet to produce the highest number of individuals possible in order to combat the issues with which he discusses in “The Tragedy of the Commons”. To reduce the number of individuals on the planet would be to ensure a society which eventually would produce identical families. With a standard set on the number of children one family may contain, eventually all families would either contain the exact same number of offspring or less than every other person on the planet. I may be an opinionated individual who despises this mindset; however, I think that it would be disturbing to remove the uniqueness of any aspect in society.

Despite an undoubtedly unanimous agreement that the population issue must be addressed, many individuals will oppose the use of coercion to attempt to solve this looming issue. Hardin on the other hand is in favor with such an attempt through his belief that, “The social arrangements that produce responsibility are arrangements that create coercion, of some sort” (1247). Through coercion, responsibility is created, and because of this new found responsibility individuals will be able to be responsible in various aspects of life, including population. The only type of coercion recommended by Hardin however, is mutual, mutually agreed upon by the majority of the people affected (1247). An example of this is given pertaining to the commons, “We institute and support taxes and other coercive devices to escape the horror of the commons” (1247). Hardin suggests that we find ways to combat the population problem through coercive acts that favor the majority affected. “An alternative to the commons need not be perfectly just to be preferable” Hardin adds. A perfect system is not what is essential, but only a system that improves the problem in time, instead of allowing it to continue its present course, which will dissolve the unworkable assumption that only perfect systems are tolerable.
Hardin’s main point in his approach to enlightening others on the growing problem of population growth is that the commons is the key issue. If these commons are justifiable in any sense of the word, they are only under conditions of low population density (1248). He reiterates the point that “no technical solution can rescue us from the misery of overpopulation”, that the freedom to breed will bring ruin. Hardin ends by ensuring that, “Freedom is the recognition of necessity,” and ends his argument with his notion that it is the critical role of education to “reveal to all” the necessity of abandoning the freedom to breed campaign. Only this way will we as a society be able to cease the tragedy of the commons.

1. Barry, Brian. "Sustainability and Intergenerational Justice." Environmental Ethics. Ed. Andrew Light and Holmes Rolston III. Malden: Blackwell, 2003.
2. Schmidtz, David. "A Place for Cost-Benefit Analysis."
2. Shue, Henry. "Global environment and international inequality." International Affairs. Vol. 75, Issue 3. 531-545
2. Wenz, Peter S. "Just Garbage: The Problem of Environmental Racism."


File Transfer Resources

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Robert De La Salle

Series: Great Explorers
La Salle is one of the best-known but least-understood explorers of human history. Celebrated for following the Mississippi to its mouth in present-day Louisiana, he was also berated for failing to relocate that same area when he came by sea. Justly known as the greatest of the canoe-carrying and paddle-wielding Frenchmen of his time, he was a failure when it came to colonization and conquest. There was greatness within him, including a powerful will to succeed, but there was also sheer stubbornness, which cost him when he attempted to create a French colony in what is now Texas. In Robert de La Salle , read about a man whose journeys encouraged explorers from other European nations to survey the southeastern United States.


I saw a video of the ACL repair done on my right knee last week. I noticed the hole where tissue is taken below the kneecap as a graft isn't closed up or sewn together. They just left it. Does this seem right?

It doesn't seem to matter if the defect is sutured or not. Several studies have confirmed this finding. The area fills in with tissue and heals the same either way. Since doctors try to keep the operation as short as possible, they may leave the gap and finish the procedure.

A recent study from Sweden reports on the long-term results of patellar tendon harvesting for ACL repairs. They found the area where tissue is removed gets wider and thicker on either side. These changes generally go back to normal later in the healing process. The hole fills in, but doesn't return to normal even after six years. Tissue at the donor site remains thinner and weaker than normal.


Parallel construction of succinct trees

Citation data:

Theoretical Computer Science, ISSN: 0304-3975, Vol: 700, Page: 1-22

Publication Year:
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José Fuentes-Sepúlveda; Leo Ferres; Meng He; Norbert Zeh
Elsevier BV
Mathematics; Computer Science
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article description
Succinct representations of trees are an elegant solution to make large trees fit in main memory while still supporting navigational operations in constant time. However, their construction time remains a bottleneck. We introduce two parallel algorithms that improve the state of the art in succinct tree construction. Our results are presented in terms of work, the time needed to execute a parallel computation using one thread, and span, the minimum amount of time needed to execute a parallel computation, for any amount of threads. Given a tree on n nodes stored as a sequence of balanced parentheses, our first algorithm builds a succinct tree representation with O(n) work, O(lgn) span and supports a rich set of operations in O(lgn) time. Our second algorithm improves the query support. It constructs a succinct representation that supports queries in O(c) time, taking O(n+nlgcnlg(nlgcn)+cc) work and O(c+lg(ncclgcn)) span, for any positive constant c. Both algorithms use O(nlgn) bits of working space. In experiments using up to 64 cores on inputs of different sizes, our first algorithm achieved good parallel speed-up. We also present an algorithm that takes O(n) work and O(lgn) span to construct the balanced parenthesis sequence of the input tree required by our succinct tree construction algorithm.


Morning Routine

Morning Routine. How to use morning affirmations and a morning yoga routine to dramatically energize and vitalize yourself for the day ahead.

A Morning Routine

According to Cooper, researchers can even predict how much energy someone will have in the late afternoon and evening by measuring that person’s behavior patterns in the morning. Here is the right way to begin the morning:

Morning Affirmations

Awaken with a positive response to the upcoming day

Immediately upon opening your eyes, visualize your day ahead. Morning affirmations set you for the day ahead: Think of the things you look forward to, imagine yourself at your best, having a smashing time and getting many of the things you want to do accomplished.

Then visualize yourself achieving the defining goal in your life. See all the details of how it will feel like to be that person you want to become: the philanthropist, the owner of several multinational enterprises, the international speaker;

Then visualize what you will be doing: travelling the world, speaking at international conventions, volunteering at international organizations, meeting many different people and genuinely making a difference in the lives of many others;

Finally, visualize what you will have: Visualize your billion dollar income lifestyle, the house you will stay in, the private jet you will own, the car you will drive, and so on.

Release the Tension

This is the most important for many people. Take a few moments to enjoy not moving and not rushing. Blink your eyes, take deep, relaxing breaths, notice every spot of tension in your body and release it before getting up. Otherwise, you will be blocking your calm energy.

Get some extra light

Even if you wake up before dawn, flood your bedroom, bathroom and kitchen with light. Leave them on for at least 15 minutes.

Morning Exercise Routine

Ease your way into at least 5 minutes of relaxed physical activity. Most people prefer to exercise in the afternoon or the evening. However, morning exercise is actually the most important. Morning activity primes your metabolism, increases calm energy and reduces tension.

Morning Yoga Routine

Make this morning exercise a routine. I highly recommend a morning Yoga routine for this purpose.

Control your pace and ease into a few Sun salutations. Combine with a few light to moderate poses: cat pose, Warrior I, Warrior II, tree pose and some pranayama exercises (alternate nostril breathing, for example).

Lie in the corpse pose and surrender yourself fully to gravity for at least 5 minutes before ending your practice. Exercise for approximately 20 minutes for best effect.

Return from Morning Routine to Why is Sleep Important


Houston Orthopedic Surgeon for Knee Injury or Shoulder Injury

Throwing Injuries

David M. Lintner MD
Medical Director, Houston Astros
Team Physician, Houston Texans
Chief of Sports Medicine, Methodist Sports Medicine

The throwing motion is one of the most stressful activities for a shoulder. This is the fastest human motion ever recorded, with the shoulder moving at more than 7000 degrees per second. To throw hard, the athlete must rotate his/her shoulder externally greater than 90° with the arm in the overhead and extended position. This puts a tremendous strain on the ligaments and rotator cuff muscles that stabilize the shoulder. As a result of this strain, athletes who throw repeatedly (such as baseball pitchers) will often damage their rotator cuff or the ligaments in the shoulder. It all starts with a “Catch 22”: To throw hard, the athlete’s shoulder must be loose enough to externally rotate and hyperextend more than normal, but shoulders that are loose enough to do so often become unstable.

The stability of the shoulder depends primarily on the ligaments (which act like cables between the bones) and the rotator cuff muscles which pull the humeral head (ball) into the center of the glenoid (socket) during shoulder motion. If the ligaments are loose, the rotator cuff must do extra work to keep the shoulder centered. If the rotator cuff is damaged, painful, or weak, the shoulder is more dependent upon the ligaments. So, if the rotator cuff is damaged in a loose shoulder, the joint becomes unstable.

The labrum is also very important in providing shoulder stability. It acts like a rubber ring or bumper surrounding the socket, helping to keep the ball centered. The ligaments, capsule, and the bicep tendon all attach to the labrum, each contributing to the stability of the shoulder joint. If the labrum is damaged, the attachment of these important shoulder stabilizers is often damaged, causing instability and pain.

Elite throwers often have very flexible and sometimes loose shoulders but have extraordinarily strong and coordinated rotator cuffs that allow them to take advantage of the looseness in their shoulder to generate tremendous torque while throwing the ball.

If their rotator cuff becomes inflamed or damaged, they will be unable to stabilize their shoulder and will suffer pain and a decrease in throwing performance. Recreational or less experienced throwers are more prone to developing these same problems, often because of poor mechanics or less attention to rotator cuff strengthening.

When a shoulder is unstable, excessive stress is placed on the rotator cuff leading to inflammation and tendinitis of the rotator cuff. This weakens the rotator cuff, making it less able to stabilize the shoulder so a vicious cycle is created. This is when a thrower will typically lose velocity and control, and may require time off of
throwing. If it progresses, a partial tear in the rotator cuff may occur.

Throwing athletes will often develop tendinitis in their shoulder or elbow. Tendinitis means that the tendons that connect the muscles to the bones are inflamed. In the shoulder, this most often involves the rotator cuff or bicep tendons. The tendon is not torn, but is inflamed and swollen.

Causes for tendinitis can include high or intense usage. In competitive throwers at any level, tendinitis will be perceived as pain in the shoulder, typically worse when cocking the arm or during the early acceleration phase of the throw. Generally, it improves during warm up, but worsens if the athlete keeps throwing. It may awaken the athlete from sleep. Doing routine activities such as reaching up to a shelf, fastening a seat belt or tucking in a shirt can often become painful. In a competitive thrower, velocity will often decrease. If the shoulder is loose jointed to begin with, the rotator cuff may have trouble stabilizing the shoulder and some symptomatic instability may develop. Diagnosis of tendonitis is made by physical examination and often MRI scan.

The athlete is often relieved that the problem is tendonitis and not “a tear”, but treatment is still required. The treatment of tendonitis consists of ice, relative rest (i.e. decreasing workload, but not necessarily stopping throwing), stretching and strengthening of the affected muscles and tendons and using anti-inflammatory medication. Surgery is usually not required, unless the tendonitis does not respond to treatment or worsens. In severe cases, the inflammation can cause the deterioration of the tendon and eventually partial tearing. Intervention is needed to prevent this, and the healing process must be monitored by following the relief of pain. Tendonitis of the rotator cuff that does not respond to non-operative treatment may be due to underlying instability. Sometimes, it is the instability that requires surgery, rather than the tendonitis itself.

Rotator Cuff Tears

If the rotator cuff is stressed beyond its ability, it will tear. In a thrower this typically incremental, similar to a rope fraying. The body can sometimes heal these partial tears if they are not too severe. Mechanisms of injury include repetitive throwing with a loose shoulder, fall onto an outstretched arm, or rarely on one throw. Most experienced pitchers have some minor damage to their rotator cuffs visible on MRI scan, but are able to compensate. If the ligaments stretch further, or the cuff tears further, they may lose this ability to compensate and develop pain with throwing. Treatment requires stretching and strengthening of the affected muscles and tendons and using anti-inflammatory medication, but if the tear is severe this will be fruitless. Then surgery becomes necessary. Surgery to stabilize the shoulder may protect the rotator cuff, but if the cuff is torn it will require suturing too. Suturing the rotator cuff often leads to some stiffness afterwards, which is well tolerated by the average person but can be debilitating to an athlete who depends on an unusually flexible joint to throw. Thus, newer techniques are always being developed to try to repair the rotator cuff without causing stiffness. More and more of the cuff tears can be repaired with the arthroscope, so more and more throwers are returning to their sport.

Partial Tears of the Rotator Cuff

Labral Tears

The labrum is a rubbery cartilage ring much like a washer or gasket that surrounds the socket (glenoid) of the shoulder. The labrum is a critical structure because it acts as a stabilizer of the shoulder as well as an attachment point for many of the ligaments around the shoulder. The biceps tendon also attaches to the superior labrum. If the labrum is torn or detached from the glenoid, the ligaments or tendons that attach to it are thereby detached making the shoulder unstable, painful, or both.

In addition, if a piece of the labrum is torn loose, it will often get caught between the ball and socket and cause a sensation of grinding, popping, and pain. This is typically most noticeable with rotational movements of the arm such as throwing, reaching overhead, etc.

Detached Superior Labrum (Before  Repair to Glenoid)

SLAP Tears

SLAP stands for superior labrum-anterior and posterior to the biceps tendon. The biceps attaches to the labrum on the upper (“superior”) glenoid If the labrum is detached in this region, the biceps tendon is no longer firmly attached to the socket. This will often cause pain with throwing, reaching to the front or side, or trying to lift objects to or above shoulder level. The most common causes of this injury are repeated strain on the biceps tendon (for example, throwing, repetitive overhead usage of the arm) or a sudden trauma such as falling on an outstretched hand and jamming the shoulder. Pain and popping is frequently noted. The pain is often in the back of the shoulder. Those that throw or use their arms overhead are often unable to continue doing so.

Diagnosis of a SLAP tear is achieved by a careful history and a thorough physical examination. However, other injuries can imitate a SLAP tear, therefore an MRI scan is often necessary to confirm the diagnosis. This scan should be done with some dye injected into the shoulder and often with the arm positioned into the overhead or cocked position. Injecting the dye and scanning the shoulder with the arm in this position are quite helpful in demonstrating these tears.

In general, SLAP tears do not heal by themselves. For successful treatment, the labrum must be reattached to the glenoid. This is done arthroscopically using suture anchors implanted into the bone, which are then used to suture the labrum back into place. The arm must be kept in a sling postoperatively to protect the sutures while the labrum heals. Some limited range of motion is possible but only within these limits! If the arm is moved too vigorously too soon, the sutures will fail and the repair will separate.

Physical therapy will usually begin within the first week after the surgery. We will check you approximately one week postoperatively followed by checks every few weeks until your recovery is advanced. Typical return to deskwork is within a few days after the surgery, reaching overhead approximately 6 weeks after the surgery, and return to throwing approximately 3 months after the surgery. A return to competition for throwers is usually between 4 and 6 months postoperatively. Supervised physical therapy is usually necessary for the first 2-3 months at least.

Bankart Tears

A Bankart lesion is when the labrum becomes detached from the front of the glenoid socket. In this area, the labrum serves as the attachment point for the main ligaments that stabilize the shoulder (the inferior glenohumeral ligament). If the shoulder has dislocated, the labrum is often detached causing the inferior glenohumeral ligament to lose its attachment to the glenoid. This typically does not heal and recurrent dislocations can recur.

This is diagnosed by a careful history and thorough physical examination looking for signs and symptoms of persistent instability in the shoulder. A sensation of looseness, popping out, instability, or locking of the shoulder can be associated with this. The Bankart lesions typically do not heal on their own and require surgical repair. In fact, an active male athlete who has had a dislocation of his dominant shoulder will have an approximately 80-90% chance of having repeat episodes if he does not have surgical treatment and continues his usual activities. Most athletes prefer to have this repaired. This can often be done arthroscopically, but in collision athletes (such as football players) open repair may be preferred. The repair technique involves reattachment of the labrum to the glenoid using suture anchors embedded in the glenoid which are then used to tie the labrum back to its normal position. This serves to reattach the ligaments to the socket and restore stability to the shoulder. Rehabilitation takes approximately 3-4 months to return to full sports, but you would be able to begin moving your shoulder within the first few weeks after the surgery. The timing of this depends upon the exact nature of the repair. Supervised physical therapy is necessary to assure satisfactory progression of motion and strength without putting undue stress on the repair.

The difference between laxity (joint looseness) and instability is key. Throwers will have laxity in their shoulders, some with an astonishing amount. However, until it becomes a problem, this is considered “normal” for that individual and a preventive “Pitchers’ Exercise Program” for the rotator cuff and muscles around the shoulder blade is all that is necessary. However, if the athlete’s rotator cuff is unable to control the laxity (often due to inflammation) and the athlete develops pain due to the laxity, then the shoulder is deemed “functionally unstable”. This may occur gradually over time or with an acute injury, but usually the former.

When functional instability develops, rehabilitation is critical. In professional throwers, some time off and an aggressive strengthening program for the rotator cuff and muscles that rotate the scapula is usually successful. If not, the thrower will need surgery – not on the rotator cuff, but on the ligaments. Remember, if the ligaments are loose, the rotator cuff must bear the additional burden to stabilize the shoulder. The surgery is to tighten the ligaments and capsule, either with sutures or with the heat probe (Thermal Shrinkage). The goal is to tighten the shoulder just enough to stabilize the joint without losing range of motion. In most surgeons’ hands, arthroscopic techniques are more effective than open. For high level throwers, the surgeon’s experience is critical to gaining a successful result and return to full activities. However, even in the most experienced hands, about 85% of professional throwers will make it back to their pre-injury level after needing this surgery. The odds are lower for those at lower levels of competition.

Throwers Program

After a thrower sustains a shoulder or elbow injury and has recovered enough to resume throwing, an organized and gradual return to throwing is needed. A pitcher cannot immediately resume competitive throwing once the pain subsides without a high risk of re-injury. Some time is needed to recondition the arm. David LaBossiere, the Head Athletic Trainer with the Astros for 19 years has developed an effective throwing program to guide the injured thrower during their return to competition. Obviously, the schedule does not strictly apply to every athlete, but serves as a useful framework that can be modified as the individual’s situation requires.

For more information on throwing injuries please visit: ThrowingInjuries.com

Dr. David Lintner - Houston Orthopedic Surgeon


Rachaell Davis
Nov, 08, 2017

On this week's episode of I Turn My Camera On, Lance Gross brings "Luke Cage" leading lady Simone Missick to his studio for a photo session and discussion centered around the meaning of courage.

"Courage is just getting it done, no matter what's in the way or what obstacle you have or what fear you have," Lance says. "To me, fear is nothing but False Evidence Appearing Real. So, courage is getting it done, making it happen."

Weighing in with her definition of courage, Simone shared that having faith or belief in yourself beyond what seems possible is a hugh part of truly embracing the concept of being courageous.

"For me, [courage] is faith," she says. "I think it takes a tremendous amount of courage to trust in something that's greater than yourself, that you can't see or feel. And for people who aren't spiritual, it's really just self-belief and believing that those things that you put out and that you want, you can actually achieve."

As the conversation continues, the actress also opens up about deciding to wear a natural hairstyle to her audition for her "Luke Cage" character Misty Knight and whether or not that influenced the character having natural hair on screen.

"I came in the room the way I was, with my hair naturally curly and I put myself on tape that way. I want to say it was the first time I'd ever done that," Simone continues. "Because, again, you often think, 'Ok does the character have curly hair or straight hair? Ok, if she has curly hair, do I really want them touching my hair?' Because, that's a big thing. You know, are they going to burn my hair off, break my hair off? And for this audition, I was like, 'I'm just gonna do a twist out.' And I had no idea that she had an afro or anything like that. But then also, the creator of the show, his wife has natural hair and he was adamant that Misty was going to have natural hair. So, I think it all came from me just stepping into that position as I was and in my full self and they accepted it."

Simone also shares the backstory behind how she landed the coveted role of Misty Knight, some of the things she did to try to fit in in Hollywood and how her husband ultimately helped her realize that authenticity was the key to her success. Check out the episode in full above and visit the official website HERE to view all episodes.


Art Deco 10k solid gold Hubertus Von Skal Ring Hand Carved Tigers Eye Cameo Roman Solider

  • $180.00

Large men’s ring weighs 9.33 grams (1/3 oz) size 9.5-10 ( any size needed smaller add $20 Larger add $35) with a detailed hand carved tigers eye cameo. c1970 designed and made by famous Bohemian Pop Artist Hubertus Von Skall. Stamped 10k and test by 3rd party with XRF to ensure quality and SKAL. Very detailed Victorian revival tigers eye cameo depicting a Roman Soldier. In lees summit or available online with $3 insured Shipping anywhere in the us. Check out on Facebook, messenger, Like out Facebook page for free shipping.

Bio from Victoria & Albert Museum Website

With the anti-establishment movements in Germany in the 1970s came a wider desire to challenge tradition and break away from convention. Jewellery was no longer just a sign of wealth and status. It now had sculptural qualities and narrative elements, often critical of modern life and conditions.

The widely used term ‘New Jewellery’ (‘Neuer Schmuck’) evokes the spirit of the period. Jewellery makers sought freedom in their artistic expression, emphasising the individual approach and experimenting in forms, materials and techniques. New galleries dedicated to the sale of contemporary jewellery emerged in the major German cities.

Hubertus Skal was trained by the Munich jeweller Carl Hemmerle before graduating from the Staatliche Fachhochschule für Glas und Schmuck, Neugablonz and the Akademie der Bildenden Künste in Munich. He stayed in Munich where he was co-founder of the Galerie Cadillac.

His jewellery is not about fine craftsmanship, even though he was an excellent craftsman who used precious metals when other artist jewellers were experimenting with alternative materials. Wearability was equally not a concern, some of his pieces are simply sculptural objects. Von Skal’s jewellery is more about symbols and metaphors, as thought-provoking ideas for the viewer. Eye-catching miniature human figures, animal forms, flowers and abstract symbols abound in his artistic concepts.


Love  it or loathe it, the Bribery Act has put anti-corruption compliance on the boardroom agenda like nothing has done before.

More than just 'box ticking'

When the Bribery Act was introduced into the UK in 2011, the most significant change to the pre-existing law was the establishment of the corporate offence of failing to prevent bribery - an organisation is liable to prosecution if an associated person (who performs services for or on behalf of the company) bribes another, intending to obtain or retain business or an advantage in the conduct of business for that organisation. Significantly, where organisations can prove that they have 'adequate procedures' in place designed to prevent such unlawful conduct, a full defence is available. But five years on, the question remains – how can a company ensure its ‘adequate procedures' are adequate? What has become clear is that this is far more than just a 'box ticking' exercise.

No one can doubt that the Act (and, in particular, the threat of the corporate offence) has had a huge impact on how bribery and corruption compliance is now viewed by most companies that carry on any of their business in the UK. Indeed, it is now common practice for companies to assess their high risk areas and develop a myriad of procedures and processes to mitigate their risks as far as possible, and ensure 'adequate procedures' are in place.

Reaching far and wide

Compliance with the Bribery Act has not only impacted those companies that operate in the UK. The jurisdictional reach is extremely wide. But even businesses which are strictly beyond that reach can no longer easily work with those that are within it. Due to the sometimes extensive due diligence carried out on third parties by UK companies, it has significantly affected how overseas companies now view their own bribery risk profile. There has been a particular focus on third party companies that act as agents or introducers for business or are foreign public officials, where the risk of bribery and corruption is arguably at its greatest. The impact of the corporate offence of the failure to prevent bribery (and the potential defence of adequate procedures) is viewed as very significant in achieving better compliance practices.

Limited judicial interpretation so far

But how has the defence of 'adequate procedures' been tested so far, and what does it mean to say procedures are 'adequate'? Given that the Ministry of Justice's guidance is just that (guidance), the law can only be developed by way of case law or legislative intervention. The recent case of Sweett Group plc ("Sweett"), which involved the first company to be sentenced and convicted for the corporate offence in February 2016, did not take the analysis of adequate procedures any further, since Sweett pleaded guilty and did not try to avail itself of the defence. Fortunately, the long awaited first Deferred Prosecution Agreement, with Standard Bank plc at the end of 2015, provided judicial consideration (albeit limited) of the meaning of adequate procedures. Lord Justice Leveson found that there was no allegation of knowing participation in an offence of bribery by Standard Bank or its employees; the offence was limited to an allegation of inadequate systems to prevent associated persons from committing an offence of bribery. The applicable policy was found to be unclear and was not reinforced effectively to the Standard Bank deal team. In addition, the training for Standard Bank did not provide sufficient guidance where a different Standard Bank entity engaged an introducer or consultant.

It's all about the culture

The DPA judgments highlight the importance of not just having anti bribery policies and procedures in place, but ensuring that employees understand those policies and procedures and what those policies are trying to achieve. The DPA also highlights the importance of understanding the various risks in different business transactions - a 'one size fits all' approach is not appropriate when it comes to tailoring 'adequate procedures'. As the SFO's Ben Morgan commented in December 2015:

"…Where the risks and red flags are prevalent, it seems to me no amount of just sticking to a policy is going to be adequate, in the final reckoning. What is really needed is a culture in which people are able to spot what is in front of them, and react to it…"

The Standard Bank DPA (and the commentary by the SFO) has gone some way to re-emphasise that identifying the relevant risks and putting in place 'adequate procedures' is not just a 'box ticking' exercise; there needs to be a clear understanding within every organisation as to the purpose of what such policies and procedures are intended to achieve. The law is yet to be stress-tested. In the meantime, it is important to remember that the purpose of establishing 'adequate procedures’ should not merely be to enable defence arguments to be run. Adequate anti-bribery procedures are an essential part of the overarching ethics policy of every company. If the right corporate culture exists, and if there is a genuine desire to stamp out poor behaviour, then it is more likely that the  procedures will be 'adequate'. Without such a culture, no written policy document or ethics statement will suffice.


How Many 93 6 Pills Does It Take To Get High

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93 319 ## Anything special we should see about them? I mean, other than the fact that pill you posted is NOT PERCOCET! Not any type of narcotic at all! Pill Image This pill is Diltiazem 60mgs, a generic for Cardizem CD, Dilacor XR, Tiazac and many others. This is a calcium channel blocker, it reduces the work load on the heart and can help lower high blood pressure and angina attacks. ## Wats wierd i hav a pill it sayz 93-6 and its naproxen. That the pill i thought u were refering to. ## I've found 2 pills with 44 an 104 on bottom as I was clean my children room what is it ...

Updated in Percocet
93 7154

ONE SIDE 93 OTHER SIDE 7154 SALMON COLOR ROUND ## TABLETS ZOCOR® (simvastatin) USES OF ZOCOR ZOCOR is a prescription drug that is indicated as an addition to diet for many patients with high cholesterol. For patients at high risk of coronary heart disease (CHD) because of existing heart disease, diabetes, vascular disease, or history of stroke, ZOCOR is indicated along with diet to reduce the risk of death by reducing coronary death; reduce the risk of heart attack and stroke; and reduce the need for revascularization procedures. ## Teva Pharmaceuticals list this tablet as containing 20mgs of Simvastatin, which is most commonly used to help treat high cholesterol. The FDA lists its typical side effects as possibly including joint/muscle pain, headache, nausea, and dizziness. Its in... ...

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93 And 831 White Round Thick Pill

The pill I found was a thicker (3/16"), white, round (6/16") diameter pill with 93 marked on one side and 851 marked on the other side. I take Lisinopril, Furosemide and Carvedelol, and this pill does not match any of these 3 pills. What is it? Thank you. ## It's an older tablet, because TEVA no longer uses the number 93 on these, they changed it to actually read TEVA, several months ago. It contains 50mgs of Metoprolol, an beta blocker that is used to treat high blood pressure and cardiac conditions, it is in the same class as your Carvedilol, but for many people it causes severe side effects. Are there any other questions or comments? ## metoprolol er succinate - beta blocker ...

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What Does A Name Brand 10mg 325 Percocet Pill Look Like

I recently re-filled my pain management prescripton for "Percocet 10/325MG and they look totaly different from my usual "Name Brand Percoset's" Why do they look different and what should they look like? ## The name brand Percocet in that dosage is an oblong, yellow tablet with the word Percocet on one side and 10-325 on the other. As to why yours look different, it is highly possible that you received a generic this time. There are many of them on the market and how they look and what the markings are will vary from manufacturer to manufacturer. Some of the imprints and descriptions include: WATSON 932, round, white IP 204, oval, white M532 10/325, oblong, white 106, round, white And this is not a comprehensive list, it's just a couple of examples. Do your pills matc... ...

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amlodipine besylate 10 mg

I am using amlodipine besylate 10 mg once a day for high blood pressure a white pill with the numbers of 93 on one side and the numbers of 7168 on the other side. Could this medication be for treatment of only high blood pressure? With the above medication i am also being giving irbesartan 300 mg. I read that one of these pills is also for the to protect my liver from damage due to having diabetes. ## Hello, Torito! How are you? Many medications have multiple medical uses. For instance, I take Atacand, which contains the active ingredient Candesartan, it is a blood pressure medication, but also helps improve cardiac function, which is why my doctor has prescribed it for me. I take a different one in a higher dose to control my blood pressure. And yes, some are also known to have a prote... ...

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Hi Blood Pressure And Antibiotics

My mother in law is 93, she has an infection and was give cephalexin. Will this be harmful because she is on heart medicine and high blood pressure pills ## Because I am not a doctor, I can only offer my research-based opinion to you. Every medication effects each individual differently, so determining if prescribed medication is going to be harmful or not can only be tested from trial and error. Many doctors prescribe a certain medication to patients based on their medical records, health, and determining whether or not the medication the patient is currently on will conflict with what they choose to prescribe; as well as various other methods used to make this informed decision. That said, the doctor "should" not prescribe a medication that has contradictions towards those oth... ...

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round white pill one side has watson932 other side is plain-no scoring ## Yes, this is oxycodone 10mg, with acetaminophen (or tylenol, apap) 325mg. It is generic for Percocet 10 among others. It is a schedule 2 controlled substance, narcotic pain killer. It is a highly addictive medication used for moderate to severe pain. Side effects include marked drowsiness, dizziness, euphoria, nausea, among many others. ## Hello, Just to confirm, the pill with the imprint WATSON 932 is indeed a combination of Acetaminophen (325 mg) + Oxycodone hydrochloride (10 mg). The blend tablet is a narcotic pain reliever used to treat moderate to severe acute (short-term) pain. Manufacturer: Watson Pharmaceuticals National Drug Code (NDC): 00591-0932 Inactive Ingredients: silicon dioxide colloidal magnesium ... ...

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Tony Rosten, Deputy
Director General,
Energy Markets
Interview with Tony Rosten, Deputy Director General of Energy Markets Inspectorate, Sweden

What role does the smart meter play in Sweden’s future energy landscape?

First of all, to meet the future challenges of Europe’s 20-20-20 goals. We foresee that this requires a completely different interaction between the customers and electricity production than what we have today. The grid will play a key role in handling scenarios of intermittent production. Metering technology will be one part of the solution. Additionally, there is a need for market development of the retail market and the development of the metering infrastructure is a crucial starting point to support that.

What is the Swedish Energy Inspectorate looking to achieve through metering deployment regulation, legislation and policy?

To set up the basic infrastructure, which is a part of the regulated grids. New regulation for meters and handling of meter values are proposed to the government in order start development and to take advantage of existing technology.

What future considerations must be taken into account when mandating smart metering deployment?

There are a number of considerations. It is all about a sound balance between minimizing the costs for the customers while still being able to influence relevant changes in the market.


Dr. F Abukhalil is a professor at University of Florida Gaines ville, USA

Introduction: Middle cerebral artery (MCA) occlusion is the leading cause of ischemic stroke worldwide. “Malignant MCA stroke” (MMS), which denotes a large infarction of the MCA territory with associated cytotoxic edema, has a mortality nearing 80%. Current treatments such as osmo-therapy and hemicraniectomy are designed to reduce post-stroke cytotoxic edema, but have substantial limitations and fail to significantly decrease morbidity and/or mortality. The current studyproposes a non-surgical alternative by using a mixed arginine vasopressin receptor antagonist as an efficient modality to prevent and treat MMS by influencing cerebral water homeostasis through modulating BBB permeability. Conivaptan (mixed V1a/V2 vasopressin receptor antagonist), which is currently FDA approved to treat euvolemichyponatremia, was investigated and showed promising results to reduce cerebral edema on post-ischemic stroke in a murine model. Methods: Temporary intraluminal MCA occlusion model (t-MCAO) was performed in two experimental groups of male C57BL/6 mice aged between 8 to 12 weeks. Single dose of intraperitoneal (IP) Conivaptan 10mg/kg (1.2ml) premixed with 5% dextrose (5D) was administered in the treatment group (n=6). The control group (n=6) received 1.2ml of intraperitoneal 5% dextrose (single dose). Both treatments were administered at 30 minutes of MCA occlusion. Brain sections were stained with 1% TTC 24 hours after t-MCAO to measure brain edema via calculation. Results: Brain edema average in Conivaptan group was 0.105±0.066mm3 and in control group was 0.275±0.068mm3 . Conivaptan demonstrated statistically significant potential to reduce brain edema 24 hours post t-MCAO (p = 0.011). Conclusion: Conivaptan significantly reduced cerebral edema in the murine MCA occlusion model. These encouraging results support the effectiveness of Conivaptan in brain edema and neuroprotection in the setting of MMS.

Speaker Presentations

Speaker PDFs


Unobserved heterogeneity in the power law nonhomogeneous Poisson process

A study of possible consequences of heterogeneity in the failure intensity of repairable systems is presented. The basic model studied is the nonhomogeneous Poisson process with power law intensity function. When several similar systems are under observation, the assumption that the corresponding processes are independent and identically distributed is… (More)
DOI: 10.1016/j.ress.2014.10.005

5 Figures and Tables


CCJ 4678 Race, Gender, Ethnicity and Crime

This course examines race, gender and ethnicity and their relationship to crime throughout the history of the United States. Topics include the effect of changes in the legal and social climate including the passage of the 13th and 14th Amendments, the civil rights movement, the women's movement, gender orientation and immigration.
3 credits

CCJ 2020, CJC 2000, CJL 2500, CJL 2062, CJL 2100, CCJ 1600


Summer reading: Hillbilly Elegy

Hillbilly Elegy

Hillbilly Elegy
J.D. Vance
New York: Harper, 2016

Hillbilly Elegy is a memoir of JD Vance growing up in Middletown, Ohio—a town that has been through its share of economic transformations. After World War II, Middletown was a booming factory town with a thriving downtown, attracting residents from Kentucky’s Hill Country seeking a better life from the coal mines of Appalachia. By the time Vance was born, the factory had closed along with many downtown stores, leaving its residents in a state of poverty and social isolation. Hillbilly Elegy is the story of one family’s journey through the boom and bust cycles of Middletown. Along the way, it provides some insights into the way residents of Rust Belt towns (or at least one family) think about politics, work, education, and community and why many of them bought into the promises of Donald Trump in 2016.


Thursday, 4 January 2018

Man with Earring

by Sarah Henry

A guy in the art history class
comes swinging down the hall
with a garnet earring blazing.
He discovers a pile of my poems
on the floor beside a door.
He picks up the whole thing
and begins to read.
The first poem is about him.
He is famous with me.
I have celebrated him
in passionate verse:
   “The sun sets on
         the garnet in your ear, etc.”
He staggers backward, amazed.
Recovering, he reads poem
after starry-eyed poem.
One of them has his name on it,
just as he was beginning to hope.
(This is called “foreshadowing.”)
 And he hasn't read my journal!

Behind the door,
my English teacher jogs papers
casually, and wonders what
a foolish schoolboy would make
of his female student's drivel,
if it penetrated his skull like
laser beams from outer space.
Love is mutual overvaluation
and light in space is bent.

* * * * *

Sarah Henry studied with two U.S. poet laureates at the University of Virginia. Today she lives near Pittsburgh, where her poetry has appeared in the Pittsburgh Post-Gazette and the Pittsburgh Poetry Review. Farther afield, Sarah's work was published in Soundings East, The Hollins Critic, What Rough Beast and more, as well as six anthologies. CheapPop and Donut Factory included her humorous prose. Humor is very important to her.


RICHMOND, Va. — The Virginia Supreme Court has upheld a case that makes it easier for big electric users to shop around for renewable energy.

The court upheld an earlier decision by state regulators allowing large customers to purchase 100 percent renewable energy from an independent producer without restrictions.

Dominion Energy, the state’s largest electric utility, had argued that big customers who go elsewhere for power should have to give five years’ notice before they could return to the utility.

Dominion said it needs that time to properly plan for its power generation needs, while critics said the company is trying to squeeze out independent competitors unfairly.


#9287 | 2017-08-28 Stockholm, Sweden

Baseband Expert - LTE and 5G

You will be responsible for physical layer architecture design for 5G wireless standards, to define requirements, design features, drive technical studies, and coordinate works between different teams. You are going to work closely with physical layer algorithm developers, layer 2 scheduler algorithm developers, hardware designers and software designers. The project is organized in very close cooperation with the clients wireless teams abroad.

 To be successful in this role the candidate should have at least 5 years experiences in physical layer system design for LTE or UMTS
 You should have good knowledge in physical layer algorithms
 You should have good knowledge in physical layer architectural design and software implementation, or layer 2 software implementation
 You should have good knowledge in massive MIMO system
 Understanding of LTE L2 scheduler algorithms and its implementation is a plus

 A Master degree in engineering or equivalent background is required.

The candidates should have highly developed skills in finding new innovative solutions, strategic visions and ability of leading and driving activities. Prior experience from international and multicultural work is preferred. As we are a global company the candidate must be able to communicate fluently in English, both verbally and in writing.

The position is based in Stockholm, Sweden. Business travel is expected, both within Europe and to China.

Start: 2017-10-01
Arbetsort: Stockholm
Krav: Minst 5 års professionell IT-arbetslivserfarenhet.
Typ av jobb: Frilansare

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Charliejames1975's Channel. Beginners. 5 Exercises To Fix Hunchback Posture From Office Work. Do you slouch in your office chair at work?

5 Exercises To Fix Hunchback Posture From Office Work

Chest Compression With A Massage Ball Upper Back Foam Rolling Prone Y Extension Close Grip Row. 20 Minutes to a Better Bikini Body. Each move in this circuit by Keli Roberts -- who's trained stars from Kirstie Alley to Cher -- tones several trouble spots at once.

20 Minutes to a Better Bikini Body

To do: Warm up with 5 minutes of light cardio: jump, march, whatever pumps your blood. Tackle the first three exercises consecutively and follow it up with 1 to 3 minutes of cardio. If you need to rest before the next three, walk in place for 30 seconds. Work toward completing the entire circuit (all nine moves with three cardio intervals) without resting. Do this three times a week, and you will feel more confident, and appear leaner, in just 21 days. Three-Way Squat Targets: Thighs, butt, core Stand tall (chest lifted, abs tight, back straight) with your feet shoulder-width apart and a 3 to 5 pound dumbbell in both hands in front of you. Personal Training Programs - Exercise database, muscles, equipment - bench press, squats, legs, biceps, shoulders, abs.

Breathe freely and deeply during each exercise. Like this: Like Loading... Print - 4 Weeks to a Better Body. Max Capacity Training - 12 Week Bodyweight Workout Plan. 10 Yoga Poses to Fight Depression and Anxiety. The mind, body and spirit are all connected and when a person suffers from mild depression or anxiety, the body is out of balance.

10 Yoga Poses to Fight Depression and Anxiety

Yoga is a series of stretches that helps bring balance to the body; not just focusing on the body’s health, but also on the mind and spirit. Always consult a physician or counsellor if you are having ongoing feelings of depression or anxiety and before trying any new exercise program. 1. Begin with the Lotus position, sitting crossed legged with hands resting on the knees, palms up. The most important thing is to remember to breathe. 2. 3. 4. 5. & 6. 7. 8. 9. 10. Slowly wake up the body, wiggling the toes and fingers. Focusing on breathing and practicing yoga poses can calm momentary anxiety and depression by giving the mind a peaceful focus and re-energizing the body.