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FRI WOD - WEEK 6, 05 CRUCIBLE 2008

Wed, 27 Aug 2008 21:53:00 GMT

WARM-UP: Instructor led-Full Body

WORKOUT: This is mass start “for time” workout. Every one stars at station 1 and works their way through. 4 count exercises are noted.

Station 1
Side Straddle Hops (4 count)
50/40/30

Station 2
Push Ups
50/40/30

Station 3
Walking Lunges (1 step = 1 rep)
50/40/30

Station 4
Mountain Climbers (4 count)
50/40/30

Station 5
Wipers (hello dolly’s) (4 count)
50/40/30

Station 6
Cobras
50/40/30

Station 7
Squats
50/40/30

Station 8
Sand Bag Sumo Deadlift High Pulls
50/40/30

Station 9
Rifle Thrusters
50/40/30

Station 10
Burpees
50/40/30

COOLDOWN: Stretch them out full body,

Don't forget about the 0800 PT assessment at "Office This" tomorrow! Enjoy your weekend!

Colossians 4:5

Wed, 27 Aug 2008 01:47:00 GMT

Colossians 4:5 - “Conduct yourselves with wisdom toward outsiders, making the most of the opportunity.”

The word “outsiders” refers to those who are outside the fellowship. The term can refer to both unbelievers and believers who, for whatever reason, have fallen away from the church. There is both a positive and negative side to this command. On the negative side, we are not to do anything to further alienate and antagonize those who are outside the fellowship. On the positive side, we are to live in such a way that others will be attracted to us and to the Lord we serve. Nietzsche, the German philosopher, said, “I will believe in the redeemer’s God if I can see Him in the redeemed.” The only thing some people will ever know about the Lord is what they see of Him in us.

The phrase “…making the most of the opportunity…” is more literally translated “redeeming the time.” The term “making the most” is borrowed from the market place. It means to snap up a bargain or to take advantage of a sale or special deal. The word “opportunity” which is sometimes translated “time” does not mean time in the sense of seconds, minutes, and hours. It means an occasion for acting, for doing something significant.

For more detailed notes on Colossians go to http://www.larryreynolds.org-a.googlepages.com/home)

Colossians 4:5

Wed, 27 Aug 2008 01:47:00 GMT

Colossians 4:5 - “Conduct yourselves with wisdom toward outsiders, making the most of the opportunity.”

For more detailed notes on Colossians go to http://www.larryreynolds.org-a.googlepages.com/home)

ColdFusion Book for Coda

Wed, 27 Aug 2008 00:41:00 GMT

With the 1.5 release of Coda, an OS X IDE, you can now create your own books. I've created one that uses the CF liveDocs.

Grab it here: learncf.lanctr.com/coda_books/CF%20LiveDocs.zip

To use the book, simply unzip the files into "<your home folder>/Library/Application Support/Coda/Books". Then fire up Coda and you should see the new CF Book in the Books view!

To learn more about Coda, which supports Subversion natively now by-the-way, check out www.panic.com/coda If you develop on a Mac I highly reccommend you give Coda a try.

Experienced CF Developer needed

Tue, 26 Aug 2008 14:12:00 GMT

My job is up for grabs, and it's the best development job I've ever had (and I've had quite a few ;-).

I'm *only* leaving it because I'm moving to Holland (more on that in another post). I have no complaints, but want to make it clear that the job is for people who want to work in a small ".com style" team. The owners are so nice to work for, and it's truly been a pleasure to have the freedom to design the code creatively, use the new "Enterprise" CF 8 features, see my work directly increase revenue, and get things done quickly without corporate red tape and umpteen levels of middle-management. Below is the job description.

"We are looking hard for an experienced ColdFusion Developer opening we have to fill immediately. This would be for the lead programmer for the LandsofAmerica.com Network which is the nations largest rural real estate website. We have many cutting-edge applications we are working on and implementing with the latest in ColdFusion 8 in exciting and new ways.

This position needs experience in high traffic websites to manage our 16 million page views across 300 websites including a new partner that has the potential to add another 30% to our traffic numbers in the next 3 months. We have started powering the Farm & Ranch sections on the Houston Chronicle and Texas Monthly as well as new Hearst properties soon. High traffic website management as well as web server/database server optimization experience is a must. Work experience with CF8 and SQL Server 2005 is a big plus.

We are a hard working, small team that gets things done quick and can see results fast. Its a lot of fun! We are growing at a phenomenal rate with our number of listings at 63,000 and just two years ago they were at 2,500.

If you are interested please send your resume and any work youve done in the past two years. A detailed description of the exact work done will be very beneficial in moving this process forward ASAP. If you know of anyone this opportunity might sound interesting to, please forward this on to them.

Great pay, full health coverage, and monthly bonuses. "

send resumes to allen@landsofamerica.com

Colossians 4:2-4 - Devote Yourself to Prayer

Mon, 25 Aug 2008 12:15:00 GMT

Colossians 4:2-4 - "Devote yourselves to prayer, keeping alert in it with an attitude of thanksgiving; praying at the same time for us as well, that God may open up to us a door for the word, so that we may speak forth the mystery of Christ, for which I have also been imprisoned."

“Devote yourselves to prayer”(2) - The word translated “devote” in first part of v.2 carries idea of holding steadfastly to something. The verb is a compound word which literally means “to hold fast and not let go” or “to be courageously persistent.” Therefore, the phrase “devote yourselves to prayer” means to be steadfast in your prayer life. Don’t give up on prayer. Don’t become discouraged. Don’t quit. Keep at it on a regular basis. The Living Bible renders the phrase, “Don’t be weary in prayer, keep at it.” [TLB] The following phrases describe what a life devoted prayer life looks like.

“keeping alert” - The phrase literally means, in its most basic sense, “to stay awake physically.” We’re not going to pray with much power if we’re dozing off in the middle of prayer! But think there’s a deeper meaning to the phrase “keeping alert in it” than mere physical alertness. It means our prayers should not be mechanical or careless. We should carefully think through what we take before God. One commentator translates the phrase “keeping alert in it” as “give your whole mind to it” [TCNT].
“with an attitude of thanksgiving” – The point is, every prayer should contain an element of thanksgiving. It is not possible to turn to God in prayer without being thankful for the incredible privilege of coming into His presence and for all that He has done for us. Prayer and gratitude go hand in hand. Where there is no gratitude there will be no prayer. And where there is no prayer, there is no gratitude.
“that God may open up a door for the word…” - Paul asked that they pray for something concrete and specific. Too often our prayers are vague and general, not asking for anything in particular. But when look at the prayers in the NT and especially at the model prayer (which is often referred to as the Lord’s Prayer), it’s clear the NT teaches us to pray for specific things. In the Model prayer Jesus mentioned a number of specific requests such as give us our daily bread, forgive us our debts, do not lead us into temptation, and deliver us from evil.

For more detailed notes on Colossians go to http://www.larryreynolds.org-a.googlepages.com/home)

Badge / Widget Wizards

Mon, 25 Aug 2008 04:45:00 GMT

I've added two more badge wizards.

A weather widget, and an auto updating webcam widget.

Check them out here: http://learncf.lanctr.com/badges/index.cfm

Or you can click the link at the top labeled "Flex Badge Wizards"

Enjoy!

Twitter Badge Wizard

Mon, 25 Aug 2008 00:20:00 GMT

I've created a Twitter badge wizard. It generates the object and embed needed to display your own twitter feed.

Here's the link: learncf.lanctr.com/badges/twitterbadge.cfm

Enjoy!

THURS WOD - 05 CRUCIBLE, 2008

Sun, 24 Aug 2008 23:57:00 GMT

If this is the first time the cadets have done intervals, then they should do 1min of sprints with 1 min of rest for a total of 10 intervals (20 min). Timing is important and should be strict -- start and stop on the minute. The intensity goal should be 9 out of 10, with 10 being an absolute full sprint.

If cadets are adjusted, or have done them before, then the interval protocol is 2 min of sprints and 1 minute of rest at 9/10 intensity. 7 times (21 min)

Advanced groups will jog lightly during rest minute. Same intervals though, 2min on/1min off at 9/10 intensity for15 minutes.

Cooldown jog- 5min

Ab burnout!

Long stretch

WED WOD - WEEK 6, 05 CRUCIBLE 2008

Sun, 24 Aug 2008 23:55:00 GMT

Warmup: Instructor led - full body

WORKOUT:
Every minute on the minute X10:

Pushup green-5/blue-7/red-10
Bench dips green-7blue-10/red-15
Squats green-7/blue-10/red-15

jog in place remainder of minute
red group can do mountain climbers for remainder of minute

quick water break.

Every 90 sec x 7:

Shoulder push ups green-5/blue-7/red-10
Cobras green-7blue-10/red-15
Ski jumpers (4 count) green-7/blue-10/red-15

Side Straddle hop the remainder of the 90sec

Water break

Every 120 sec X 5:

Lunge in place green-5/blue-7/red-10 (each leg)
Close hand push up green-3/blue-5/red-10
Jump thrusters green-5/blue-7/red-10

jog in place remainder of 2 minutes

COOLDOWN: cool down jog/walk for 2min, Stretch

TUES WOD - WEEK 6, 05 CRUCIBLE 2008

Sun, 24 Aug 2008 23:54:00 GMT

Warmup: Instructor led

WORKOUT:

Red Group: 20,19,18....2,1
Blue Group: 15,14,13.....2,1
Green Group: 10,9,8.....2,1

Rep rounds of

Side Straddle hops (4 count)
mountain climbers (4 count)
squats
supine bicycle
leg lifts

Cooldown: Tabata jog (20sec run/jog, then 10 sec rest x 8 intervals), Stretchout

MON WOD - WEEK 6, 05 CRUCIBLE 208

Sun, 24 Aug 2008 23:52:00 GMT

Warmup: Instructor led - full body with instruction on movement form

WORKOUT: As many rounds in 35 minutes as can be complete.

Station 1: Thrusters
Red: 40
Blue: 30
Green: 20

Run 100m to station 2

Station 2: Sumo Deadlift High Pull
Red: 40
Blue: 30
Green: 20

Run 100m to station 3

Station 3: Shoulder push up
Red: 40
Blue: 30
Green: 20

Run 100m to station 4

Station 4: Burpees
Red: 20
Blue: 15
Green: 10

Run 100m to station 5

Station 5: Push ups
Red: 40
Blue: 30
Green: 20

Return to station 1

Numbers will decrease by 10 (burpees by 5) in each succesive round until reaching 10 reps on everything. Every round after that will remain at 10 reps. Green group drops by 5reps every round until they reach 10 reps in everything.

COOLDOWN: Stretchout