Recently we been hit with many search results asking for “databases pixel cars” or “site database” with many of the results ending to nothing in here. So here we go the one most people like to visit including myself is the Database of Manga Cars France or MangaCars France – Database.

here the address you can click or type in your address bar.

http://database.mangacars.fr/

this section of the Manga Car France website always get updated with the latest in the pixel cars both scaled and kuru kuru

that address ones more is.

http://database.mangacars.fr/

remember you need to have database.mangacars.fr or you will get the front of the french pixel car forum.

Yes, I am a Scrum Master. I am working at a company in Germany which belongs to an international group. I am addicted to agile software developement, especially Scrum. I like it. It’s great. It changes the way how things are done. Actually it did not change me. But it is like me. Agile!

How can I say I am addicted to agile software development when I just started? I started in July 2009. Half a year ago. But my company put me into the biggest development project. An agile development project with multiple Scrum teams. Actually one of the hardest way to do Scrum. We have 3 teams, distributed all over Germany and Europe with 2 different languages. That’s even harder. But the hardest thing: we never have done Scrum before. My company decided to do Scrum, but as our Scrum trainer said (BTW…do training before you start!) “They do not know what they actually started.” We learned a lot within the last 6 month. I can tell you. And I like to tell you.

I like to share my experiences with you. Please feel free to comment. Feedback is welcome and necessary to become better.

@gileleo

PS: To the one who never heared about Scrum please take a look at this Video.

BENCHMARK WOD: "FRAN"

“FRAN” is a CrossFit benchmark WOD (Workout Of the Day). This means that you will only perform the routine occasionally. You’re results are measured against you previous attempts.

FRAN consists of just 2 exercises:

1. Thrusters

2. Pull Ups

"FRAN" WOD: THRUSTERS / PULL UPS

DIRECTIONS

Alternate between the 2 exercises back-to-back. Only rest when you need to, but there are NO planned breaks. Keep the clock running the entire routine, as you are going for your best time. FRAN is known for her intensity, so be prepared to put in the work!

* * *

3 Rounds for time

21 reps, 15 reps, 9 reps

Rx Weight: 95 lbs guys / 65 lbs ladies

* * *

CONSIDERATIONS

Use a weight that is roughly your 5 RM (Rep Max.) and get ‘er done the besy you can…brutally good!

To scale down this routine, you may use a lighter weight on the Thrusters. Also use jumping pull ups if needed/desired.

Also, I just got a nice suggestion from my friend Syncere Martinez via FB. Try “DOUBLE FRAN”…

“We did double thrusters and replaced pull-ups with burpees so it looked like this:

42 thrusters 9 burpees 30 thrusters 6 burpees 18 thrusters 3 burpees, we used only the 45lbs bar for thrusters but its a good old fashion Met-Con. Try it out one day.” Thanks Syn!

* * * * *

I’d love to know what kind of workout routine you’re doing. Maybe you’re just getting into a workout regiment. Maybe you’re a fellow athlete/trainer/fitness-nut. Either way, feel free to share and ask questions here.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

<Note: To post a comment-for the 1st time- I simply ask that you sign in (literally takes 2 seconds). You won’t be prompted for this apon future posts…If you’re concerned with signing in to my site, don’t be…I HATE spam, and I’d NEVER share it with anyone! Additionally, you can use a made-up user name, too. >

]]> http://travelheadlines.wordpress.com/2010/01/06/security-scaled-up-at-uk-airports/ Wed, 06 Jan 2010 05:03:03 +0000 wnewsfeed6061 http://travelheadlines.wordpress.com/2010/01/06/security-scaled-up-at-uk-airports/

Body scanners are being introduced at Heathrow as part of a UK-wide security drive, the home secretary announces…. From BBC News. Full story

This site may contain information about: airlines-airport. The blog is also related to: trip flights.

Workout

12-15-9

One arm DB thrusters @ 17.5 kg (rx: 27 kg
One arm seated cable pull-down (sitting on floor)  (rx: 1 arm pull-up @ 27 kg)

The non-grip arm may assist by grabbing the wrist of the gripping arm.

= 19:33

Notes

The prescribed version is pretty insane. It looks like programming is advancing in line with the kind of athletes that the CF Games is uncovering. That’s ok, scaling just got more mandatory.

The thrusters were a-ok. Not exactly fun, but the weight was just about right for unbroken sets. The pull-downs began with the full stack of cable weight: “150″. Not sure what that’s 150 of, it’s not kg or lbs … or if it is it’s not compensated for the action of the double pulley, would quarter the weight mechanically (I think).

It was irrelevant in terms of “pull-ups” anyway because grip failure rapidly became the limiting factor.

Later…

Ok, I just wanted to see if I could even do a one-handed pull-up, even with the assisting hand. Turns out I can (there’s lots of assisting going on though ; )

Food

• Three eggs, big handful of almonds, white peach
• Tea
• Coffee
• Chicken, avocado, pesto, assorted pepper/spinach/beetroot salad
• Big handful of almonds, tin of tuna, white peach
• Coffee
• Pork chop w veggies (broccoli, cauliflower, carrot, sweet potato) & olive oil
• Blueberry smoothie (1/2 banana, milk, blueberries, egg, cinnamon)
• Tea

Councillors are to consider flood defences for Inverness which have been reduced in scale following complaints…. From BBC News. Full story

This site may contain information about: medical city. The blog is also related to: solar city.

Missed the past 2 weeks while out of town for work. My workout today showed the time off. I was still stretching and I do feel like I am making progress in my flexibility.

Today’s WOD was:

Nasty Girls
3 Rounds
50 squats
7 MU (I subbed 21 PUs, 21 Ring Dips)
10 Hang Power Clean (scaled to 105#)

I finished in 15:45. The hardest part for me was all the pull-ups. I think this might be the thing that I really need to work on next, because they are still very difficult for me. Overall it’s good to be back.

8:30 AM

Workout

CFE: Long intervals: 2 x 12 min, 2 min recovery

1. 6.23 km / 31.2 km/h
2. 5.78 km / 28.9 hm/h

GPS data

5:00 PM

Warmup

Snatch drills, OHS
Press:
3 @ 42.5 kg
2+1 @ 47.5 kg
3 @ 47.5 kg
5 @ 42.5 kg

Workout

3 Snatches @ 30 kg (Rx: 42.5, and previously 32.5 kg)
15 Overhead squats
400m Run
x 5 rounds

= 17:30.7

1. 3:21.0
2. 3:35.3
3. 3:28.7
4. 3:33.0
5. 3:31.2

Notes

Long intervals along the river before work were great. A little gravel, a little path-side singletrack and a little water make for a much nicer session than anything done on the trainer.

The afternoon’s workout was cause for butterflies with the legs already slightly toasted. I decided to be smart and scale down to 30 kg – five rounds of three and fifteen overhead sounded rough. It was, but it was also completely unbroken. 35 is definitely doable, and I might’ve gone for that weight had I known it was the weight I’d used for previous Nancies. 42.5 would have made for a long and sketchy workout, but … it’s not outside the realm of possibility. On the other hand, 17:30 is pretty much bang on my 35 kg Nancy PR, even with the snatches. That’s good. >:)

Food

• 3 eggs, 2 carrots, macadamia nuts
• Tea
• Vietnamese coffee (inc. sweetened condensed milk)
• Big chicken, veggie & tofu laksa
• Ricottta hotcakes with mapel syrrup and poached fruit (oops)
• Macadamia nuts, apple
• Organic chicken pie w veggies
• Apple pie w cream
• Tea
• Macadamia nuts

Food wasn’t quite to plan – Christen offered to make us all Viet coffee the oldschool Viet way and I didn’t want to be a dick and say no. At lunch I saw ricotta hotcakes and figured they’d be ricotta hotcakes (savory) with poached fruit, but they turned out to be regular hotcakes with mapel syrrup and sugar syrrup-poached fruit. Oh well… Very yummy anyway.

I seriously had very little left in the tank on the ride home, and walked in the door to the smell of Hook & Spoon pie. Backed up with Hook & Spoon apple pie (just a little). Can’t say no to that, gotta keep up family relations and all

W
M
G

Daniel
25 Push-ups (Rx: 50 pull-ups)
Run 400m
21 Thrusters @ 30 kg (Rx: 42.5 kg)
Run 800m
21 Thrusters
Run 400m
25 Push-ups (Rx: 50 pull-ups)

Time: 13:50

Notes
Significant scaling on the bookend gymnastic movements but: 1) No pull-up bar and 2) Weak push-ups. Operative word being weak today – both sets were broken.

I’d intended to do the thrusters with 37.5 kg, but 30 was plenty.

Food

• Tuna, apple, pear, almonds
• Coffee
• Left over lamb stew w veggies + lots of extra silverbeet
• Coffee
• Almonds
• Spaghetti bolognaise
• Apple + blackcurrant pie (cheat night)
• Chai tea

Today’s WOD:
For Time:
Run 400m
20 Overhead Press, 1/2BW
Run 400m
20 Push Press, 1/2BW
Run 400m
20 Push Jerk, 1/2BW

I used 95# which isn’t 1/2 BW but was about all I could lift overhead 20 times. I finished in 12:10. The hardest part was the first set of overheard press. I had to break that into 4 sets. The push press and push jerk I was able to break into 2 sets each. I was sore during the runs, didn’t really loosen up fully until the last run.

I tried the Ice Bath after the workout to recover but I didn’t have enough ice so it wasn’t as effective as is it could have been.

Today also marked the 15th day of mostly clean paleo/zone. I’m halfway to 30 days and I feel great.

Ok here is a recap of the weekend:

Friday:

WOD:
4 Rounds for time
9 Box Jump, 30/24 in
6 Squat Clean, 135/95 lbs
3 HSPU

I scaled the cleans to 115, and the HSPU from the BOX. I finished in 11:19. I spent most of my time on squat cleans, although the last 2 sets of box jumps took me a while also.  I need to work on my clean form, I think I was getting a decent shrug, but I was still slow getting my elbows up.

Diet was good, and I survived my first night out to bars without drinking. It’s not really that bad, although being sober around a bunch of drunk people is an interesting experience.

Saturday:

Today I did the Redskins conditioning test at W&L HS. The test is a 300 yard shuttle run, made up of 12, 25 yard sprints. Then rest for 60 sec and run again. The time for backs/receivers is 60 sec, the lineman time is 67 sec.

I finished my first run in 65 sec, and my second in 71.  So basically I failed. It was tough and I definitely didn’t have the same ability to change direction as fast during the second run which is what messed me up I think. After this, I ran some 100 m sprints, which are very difficult.  There is still 5 weeks till the first game, I hope to pass before then.

Diet today was good, really feeling good each day.

Sunday:

Rest day

Diet today was good, Sunday was my 13th day of mostly clean paleo/zone.

Further increases in petrol prices are predicted as Australia’s unleaded benchmark price scaled a 10-month high of almost $100 a barrel in the past week.  

While the continued signs of a recovery in the global economy had been great news for share market investors, the same could not be said for motorists, Commonwealth Securities economist Savanth Sebastian said.

The Australian Institute of Petroleum’s weekly report showed the unleaded petrol prices rose by an average 1.9 cents per litre in the past week to 124.5 cents.

The average metropolitan price rose by 2.6 cents a litre to 124.2 cents, while the regional average price rose by 0.7 cents to 125.1 cents.

“The glut of oil inventory on global markets is not putting downward pressure on prices,” Mr Sebastian said, adding traders and investors were focussed on the recovery story.

Even a strong Australian dollar has not been able to significantly absorb the rally in oil prices.

This resulted in the benchmark for Australian unleaded petrol – the Singapore gasoline price – rising to a 10-month high of $99.70 from $97.33 in the past week.

“If there is any consolation for motorists, it is that the rise in pump prices is likely to be rather sedate,” Mr Sebastian said.

“The petrol price will rise over the next fortnight, but only modestly, up around three to five cents a litre.”

Source  :  www.thewest.com.au

For time:
30 Thrusters, 95/65 lbs
40 Pullups
15 Superman
15 Situps
20 Thruster, 95/65 lbs
30 Pullups
30 Superman
30 Situps
10 Thruster, 95/65 lbs
20 Pullups
45 Superman
45 Situps

I finished in 19:39, used the blue band and some jumping pullups. I felt good on the thrusters, much better than the last time I tried. My rack position is improving which probably helped, but I still have a lot of work still with shoulder flexibility. Pullups were terrible, the first set killed me. Sit ups and Supermans hurt today (the day after) than they did during the WOD, they were actually a rest.

Diet was good, through 8 days now. I had bacon last night during dinner, for some reason I felt like I needed it, not sure why. It was good though.

Today’s WOD:

In order
75 sec Max
Kettlebell Swing, 1.5/1 pood
45 sec Plank Hold
75 sec Max Double Unders
45 sec Wall Sit
75 sec Max Sumo Deadlift High Pull, 75/55 lbs
45 sec Plank Hold
75 sec Max Ring Dips
45 sec Wall Sit
75 sec Max Dumbbell Push Press, 45/30 lbs
45 sec Plank Hold

I used 40#db but did the other movements Rx’d. I finished with 108. This was  a good workout, I was happy that I was able to do the ring dips Rx’d. DUs are improving slightly. I worked on them again after the WOD, there is  still a long way to go.

As far as Diet, I have now through 7 days of  mostly clean paleo/zone. It’s not exactly by the book because I’ve had more than 6 eggs in a week and I’ve had pickles, and sausage which I don’t think are paleo, but it’s been pretty close. I’m going to try and stretch this for 30 days, we’ll see how it goes. I feel good so far, cravings haven’t really been a problem yet but I’m sure they will be coming. Tracking all of my food has been helpful, I’ve seen that some days I am not getting enough blocks, so I need to be better prepared.

Here are the days I have not posted:

8/3- Today was good, felt good during the day and the WOD.

8/2- Dinner was delicious, tried some new techniques I learned in the zone/paleo cooking seminar. I highly recommend if you are do not have much experience cooking.

8/1- First weekend day, did pretty well. Had a small craving for ice cream after the group I was with ventured to coldstone after dinner. No big deal though.

7/31- Good day with food, however I hurt my back doing deadlifts in the gym in my office building. I felt a little pull, so I decided to rest it over the weekend.

Here is a WOD I forgot to log last week:

3 Rounds for time:
10 Hang Power Cleans, 135/95 lbs
30 Burpees
50 Double Unders

I scaled this to 115# power cleans and 30 DUs. The burpees were the worst part for me.  I finished in 15:30 something, had to time off a wall clock.  So that’s really just an estimate. The DUs are improving.

I finally finished moving and unpacking yesterday and it feels great to be all done. I promise more frequent blogging from here on out.

W

“DT”
12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg, Rx’d at 70kg)
x5 rounds

 
Time: 19:26 (PR: 16:07)

Notes
HPC and PJ form didn’t feel too bad. What I should have written in my notes last time was “never do this at the work gym”. Skinny, textureless, chromed bars do not make for a good or safe experience. I seemed like I spent more time wiping my hands between single reps and collecting toilet paper (poor man’s chalk) than doing the actual movements.

From round two on I used 20 kg dumbbells for the hang power cleans in the hope that distributing sweat between two bars might help. It kinda did, but to get a legitimate time it’s going to have to be with an oly bar.

Food

• Oats w/WPI, apple, almonds [5/3/6]
• Coffee
• Veggie salad w tuna + olive oil [4/4/6]
• Coffee
• Apple, almonds, sardines [2/2/4]
• Apple [0/2/0]
• Chicken w veggies + olive oil [4/3/4]
• Lots of Fee’s awesome hedgehog [0/6?/0]
• Chai tea

W
M

“Nancy”
Five rounds for time of:
400 meter run
15 Overhead squats @ 35kg (Rx: 42.5kg)
Time: 17:30ish PR!

Notes
Well, you just never know. After a night of broken sleep I woke up feeling a little sub-standard and almost skipped the WOD completely. I headed up to the work gym unsure if I’d tackle Nancy or not (solid iron weight make dumping the bar a non-option). The warm-up felt bad. 25kg on the bar for 10 reps felt very difficult but I decided to suck it up and at least put a score on the board.

Running on the treadmill is a mixed bag – it takes a full 40 seconds to come up to full speed (and in the latter rounds holding a finger steady on the ‘+’ button became a challenge, but in the final 150m of any given round it’s easier to resist dialling down the speed than it is to resist the same urge outside.

Unbroken OHS for the first three rounds. Broken once in round 4 and three times in round 5. Runs were increasingly fast, the final one done at 18 (km/h?) with an incline of 2 and felt good save for a blister on each of my big toes – a consequence of being barefoot.

I’m pretty happy with that time, mostly because I’ve been looking back over this log thinking that I’m not as fit or as disciplined as I once was. It’s nice to see evidence that maybe that isn’t the case.

Food

• Oats w/WPI, apple, almonds [4/4/8]
• Coffee
• Chicken and salad wrap w egg [4/4/4]
• Coffee
• WPI, two small oranges, almonds [2/2/6]
• 4 egg omelette + ham, broccoli, cheese, brussels sprout and olive oil + almond butter and a few M&Ms [4.5/4/6]
• Hot cocoa w 1tsp honey
• Oats (cooked) w blueberries, WPI and almonds [2/4/6]

Today’s WOD was

AMRAP
10 OHS .5 BW
10 box jump 30in
5 ring dips

I scaled the OHS to 75#, box jumps to 24 in and used the tan band on the ring dips. I was able to finish 6 2/3 rds. The OHS went better this time than last time when I dropped the bar on my head on my first rep. During the later rounds I was actually able to do the squats unbroken which was likely due to my shoulders loosening and just basically getting in a groove. Next time I will look to increase the weight. This was a very tough workout.

I missed about a little over a week while away at the beach and then moving. Moving is really one of the worst things ever. The good news is that I’m closer to the box now. The bad news is still that moving sucks.  Although I definitely felt a lot stronger this year when I moved compared to last year. Moving basically is a lot of squats,  press,  farmers carry, and suck. 

Anyway Monday was my first day back the workout was:

Snatch
1-1-1-1-1

3 Rounds
50 hip extensions
50 sit ups

I did 125# on the snatch which is a PR for me. I think my form was much better this time than previous attempts so I was happy with that.

For the metcon I scaled to pack, which was 3 rounds of 30 reps each and finished right around 6 mins.

Tuesday was a running day
4 Rounds
800m run
5 mins rest

My times were 3:28, 3:46. 3:35, 3:49.  I do not enjoy running, but I know that I need to work on it so I try not to miss these WODs. My POSE form is getting better, yesterday I worked on relaxing my shoulders during the run because I usually am very tense and relaxed was much better.

W
G

“Nate”
4 x Lat. Pull-down (urgh) @ “283″
4 x FE Bench dip, weighted at @ 10 kg (Rx: 2 x Muscle-up)
4 x HSPU (pike) (Rx: HSPU)
8 x KB swing @ 28 kg (Rx: 32 kg)
AMRAP in 20 min

Rounds: 7

+
 
Balance on one foot for 60 sec each side, eyes closed.

Notes:
Fail on the 4th rep of the last round lat pull-down with 6 seconds to go.

Food

• Oats w/WPI, LSA, apple, strawberry [4/4/8]
• Coffee
• Salmon w veggie salad & olive oil + orange + kiwi [4/6/8]

I missed logging a couple WODs so I’ll catch up here:

Push Press
3-3-3-3-3

Rest

AMRAP in 10 minutes:
9 Dumbbell Thrusters
5 Pullups

For the push press, I did:
95-115-135-145-155

Then I did 5 rounds with 40# DBs and blue band for pull ups. DB thrusters are really tough.

5 Rounds
7 Deadlifts
1 Lap with MedBall
15 Pullups
Rest 1 minute between rounds

I finished in 24:57. I only did 245# DL so I did 5 rounds instead of doing 3 rounds at 310.  This was really difficult, and made me wish I had upped the weight and only did 3 rounds.  The run with the med ball was hard, but what really slowed me down was the pullups. I really need to spend more time working on this exercise.

For Time:
Run 1 mile
Rest the time it took to run 1 Mile
Run 800 meters
Rest the time it took to run 800 meters.
Run 400 meters
Rest the time it took to run 400 meters.
Run 1 lap.

I finished in 25:10 and had a 1 mile time of 7:10. I think this wasn’t a full mile as Aaron said it is closer to 1500m than 1600m but still this is a big improvement over any mile time I have ran since HS.  I pushed hard through all the runs and was really tired when I finished. However it didn’t stop me from getting a dance party going once Jon started playing hit songs like ‘Cry me a River’ , ‘Superfreak’, ‘ and some others I can’t remember right now.

Today’s workout was

Deadlift
3-3-3-3-3

Tabata Fran
4 Rounds Thrusters
1 min rest
4 Rounds Pullups

2 mins rest

4 Rounds Thrusters
1 min rest
4 Rounds pullups

For the deadlifts I did 225-245-275-305-315. This was tough, 315 is a little more than 90% of my 1RM. This was a good work out.

Tabata fran was very tough, the first round I used 85# for thrusters which is right about 40% of my body weight. My rack position is still struggling because of my shoulder flexibility. Its getting better, but still a long way to go. Second round I dropped to 75# which allowed me to keep the intensity up. For the pullups I started with the blue band and then switched to jumping. This was a very good workout.