Boardpecking

Kettlebells are Great for Conditioning and Strength Training

By Lisa Huston

Kettlebells provide a creative way to weight train. For decades, Russians have used these heavy cast iron balls mainly for competition training. The grip on the kettlebell is comfortable and easy to hold whether using one or two hands. This allows a number of exercises over conventional dumbbells. Powerlifters recommend kettlebell training at least twice a week for core work. While some prefer to go to failure, eight to 15 reps are generally performed in three to four sets.

Front swings are powerful movements using quads and glutes to stabilize the body while strengthening the back, delts and arms using an outward motion. The kettlebell is held in front as the legs are spread out slightly past shoulder width. Bend your legs to help swing the ball outward with your arms straight, which gains momentum to swing it above chin level, then brought back down between the legs and repeated without stops.

Side swings are similar to hammer throws without releasing. The kettlebell is held with the right hand, crossed over to the left side of the body and swung to the opposite side raised above the shoulders. These reps are performed on one side of the body, then alternated to the other side for the next set of reps. This exercise is a great conditioner for athletes.

High-intensity training is not the only types of exercises used with kettlebells. Bicep curls, presses, raises and any other lifts have replaced dumbbells exercises for those who prefer the feel of a kettlebell. Combat exercises have implemented the use of kettlebells which simulate powerful movements in life-threatening situations.

My website info on IP Addresses...

How to get the IP address of commentators
From: http://www.bloggertipsandtricks.com/2006/08/how-to-get-ip-address-of-commentators.html

Currently, there is no way one can get the IP address of commentators for those using the Blogger commenting system. This is one way you can try to guess the IP address of commentator. First you have to install a hit counter on your blog if you do not have one already. There are various free hit counters available, including sitemeter and statcounter. Sitemeter is good for summaries. I prefer statcounter for its more detailed statistics. To see how to install a hit counter, go to How do I track visitors to my blog. When you want to track visitors to your blog, sign in to statcounter and click on "Recent pageload activities". You will be taken to a page where details of such as date, time, IP address, etc. will be shown. See screenshot below. (Click screenshot to enlarge)When you want to find out the IP address of a commentator, note the timestamp at the bottom of the comment and compare it with the time shown in the visitors log. When you see a match, then very likely that is the person who made the comment. Get the IP address of that visitor from the log.

This tip was given by Dr. Lisa Cuddy.
This tip can be useful if you want to ban someone who is leaving comments you don't like as shown in this post: How to ban a person from your blog or website (click "BACK" button to get back to this site).

College Knew Of Bizarre Behavior Long Before Shooting

Jared Loughner At Pima Community College: Emails Document Unstable Personality

From Huffington Post

...But the following day, he exhibited intimidating behavior including staring at the teacher and some classmates with an "evil" smile and laughing inappropriately at a remark the instructor made, according to the documents.

JACQUES BILLEAUD and TERRY TANG
05/19/11 10:28 PM ET

PHOENIX — The college where the Tucson shooting suspect once was a student on Thursday released a slew of emails written in the months before he was suspended, painting a picture of Jared Lee Loughner as a struggling student with emotional problems who disturbed others with his odd behavior and by bringing a pocketknife to class.

Pima Community College was ordered to release 250 emails after The Arizona Republic sued it for withholding documents mentioning Loughner and a judge rejected the school's argument that the records were protected by a federal privacy law.

The emails document several outbursts by Loughner while at the school and efforts by school officials to confront his unusual behavior. A campus police officer wanted to expel Loughner after he caused an outburst in a math class in June 2010, but a dean said she wasn't ready to do so and expressed concerns about Loughner's due-process rights.

Three months before the shooting rampage, campus police asked federal firearms agents to see whether they had any firearms information on Loughner, but the check turned up nothing, according to the emails.

The apparent final straw was a Sept. 23, 2010, disturbance by Loughner. Campus police records say a teacher asked an officer to meet her outside her classroom to deal with Loughner because he was "being verbal disruptive." They do not elaborate on what Loughner allegedly did.

Six days later, officers went to Loughner's home to serve an immediate suspension notice. He was told to get a mental health evaluation or not return. Read More...