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Monday, February 28, 2011
Headlinin': Nate Montana mulls inevitable transfer to ... Montana
Making the morning rounds. • Best. Transfer. Ever. (Potentially.) Perennial FCS power Montana didn't even get the chance to host its first high-profile quarterback target, former Michigan starter Tate Forcier, who cut his scheduled tour of schools (including Montana) short Wednesday to sign with Miami. But the Grizzlies appear to be very much in the running for another notable Midwestern QB: Notre Dame backup Nate "Yes That Montana" Montana, whose Hall of Fame father, Joe, was in Missoula with his wife Wednesday to meet with head coach Robin Pflugrad – presumably, to discuss Nate's potential for joining the team in the most name-appropriate transfer of all-time.
Nate, a former walk-on at his dad's alma mater, will be on scholarship in South Bend this fall as a fourth-year junior, but will also be planted firmly on the bench as a third-stringer, at best. (Incoming freshman Everett Golson is likely to push Montana even further down the depth chart.) He's never been a regular starter, even in high school or a one-year stint in junior college in 2009, but looks the part at 6-foot-4/215 pounds and has an opening with the graduation of the Grizzlies' 2010 starter, former Oregon transfer Justin Roper. "[Joe Montana] has four kids and we talked about them all," Pflugrad told the student paper, but considering two of the four are daughters and the third, Nick, is in serious competition for the starting job at Washington, only one would be of immediate interest to him. [The Missoulian, The Kaimin]
• He said, he said. And speaking of Tate Forcier, the Miami-bound sophomore told the Detroit Free Press after signing with the 'Canes Wednesday that he really never wanted to leave Michigan, but athletic director Dave Brandon wouldn't give him the time of day after Forcier came up short academically in the fall semester. "Dave Brandon made his mind up. We tried hard (to stay). … The incompletes, I took care of those. Dave Brandon still wouldn’t let me stay. He refused to even meet with us." Brandon's side of the story: He was unavailable when the Forciers tried to meet with him and tried to reschedule, to no avail. [Detroit Free Press]
• This is not what we meant by 'Cavalier Attitude.' Three Virginia players suspended from the team earlier this week have been charged with multiple counts stemming from a fight at James Madison University on Jan. 30. Sophomores Ausar Walcott, Devin Wallace and Mike Price each face three misdemeanor charges of simple assault or battery and one felony charge of entering a house to commit assault and battery, according to court records. The trio was arrested on Tuesday, the same day the suspensions were announced. [Washington Post]
Quickly… Rivals already has its tentative list of the top-250 high school seniors to watch this fall. … The Associated Press rounds up pending anti-agent initiatives from sea to shining sea. … The Wall Street Journal on Stanford's success with the smart set. … The NCAA nixes Michael McAdoo's appeal to return to North Carolina after missing the entire 2010 season. … More predictions that Texas A&M will be in the SEC within five years, or sooner if Texas makes the leap to independence. … Pat Haden on Mitch Mustain's "stupid, stupid move." … No, Tennessee receiver Gerald Jones didn't push Gabe Wright to Auburn. … Lane Kiffin may be feeling the squeeze from the NCAA. … And even though it's "unauthorized," I gather this forthcoming account of Mike Leach's exit from Texas Tech will have the Cap'n's full endorsement.
- - -
Matt Hinton is on Twitter: Follow him @DrSaturday.
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Mikko Salo: Coming to America Parts 4-5
Join Mikko Salo, the 2009 CrossFit Games champion, on his road trip across America—but this trip isn’t quite the same as the CrossFit Journal’s last Road Trip with Dave Lipson, Rob Orlando and Dave Castro. A man of few words, Salo is rarely distracted from his quest to better his training.
With another day at CrosFit Columbus, home of 2010 Games champion Graham Holmberg, Salo and Holmberg have another chance for a workout together. Today, it’s going to be snatches and a long Hero WOD.
In Part 1, the athletes share differing strategies for their Olympic lifting, including their warm-ups.
“See, these guys are going from the ground right now. I like to go make sure my shoulders are all warmed up, my squat’s feeling real good, and then I’ll start pulling from the ground,” Holmberg says.
The two champions then try to set new records for a one-rep-max snatch.
In Part 2, Salo and his fellow coach Juha Kangasniemi watch Holmberg coach his athletes.
“I want to learn how people teach and take some parts of that teaching to myself and be better as a coach,” Salo says.
After class, it’s on to another workout, the hero WOD Whitten—a long, demanding workout.
Afterward, Salo is as humble as always.
“Good workout. This was a really great day. Two sessions with Graham, so I’m really, really honored that we trained with him,” the Finn says.
Part 4
14min 19sec
Part 5
12min 48sec
Additional reading: The Burgener Warmup by Mike Burgener and Tony Budding, published Jan. 1, 2007.
Ugly altercation between coach, player leads to tense TV apology
They were involved in an altercation in practice and then sparred through the media, so it should come as no surprise that a suspended Division II coach and his former player continued to butt heads when they met face-to-face.
In an interview on ABC's "Good Morning America" on Thursday, Holy Family University coach John O'Connor apologized to sophomore Matt Kravchuk for knocking him to the ground with a forearm to the chest during a rebounding drill last month.
"Matt, this was an accident," O'Connor said. "I was just trying to make us a better team and make us more competitive and in doing so an accident happened. It was unintentional by me and I'm really sorry that it happened."
The apology didn't inspire forgiveness from Kravchuk, who has left the team and says he sustained a wrist injury as a result of the altercation. That created a very uncomfortable moment for viewers when host George Stephanopoulos asked the player to respond to his former coach.
"To be honest, it's kind of hard to accept your apology just because you claim it's justified and you claim you weren't crossing the line," Kravchuk said. "I came to Holy Family to play basketball and now I'm injured and I can't play. And I can't play for you anymore because as your player I'm supposed to be able to respect you but I don't feel I can do that anymore."
The altercation between O'Connor and Kravchuk occurred during a rugged practice in which the coach said he was trying to instill toughness in his team after a lackluster performance in its previous game.
Video cameras captured O'Connor knocking Kravchuk to the ground and then kicking him to encourage him to get up and finish the drill. When a dazed and bleeding Kravchuk walks toward the end of the line, O'Connor berates him again, yelling "Got a little blood on ya? Good."
Related: Vanderbilt mascot punches fan
O'Connor coached five games after the incident without any penalty from the school, prompting Kravchuk to file a police report and leak word of the altercation to the media so that the school would finally take action. Less than a week after Holy Family University suspended O'Connor, the coach opted to resign on Thursday afternoon.
It might have been easier for Kravchuk to accept O'Connor's apology if the coach didn't argue his actions were justified.
Asked by Stephanopoulos earlier in the interview whether he realized his actions were out of line, O'Connor responded "not really," adding that he was only trying to make his players better. Furthermore he repeatedly referred to the incident as "an accident" and "unintentional."
Ultimately, the better PR approach might have been for O'Connor to admit he was wrong, to describe the behavior as out of character and to insist that it will not happen again.
Although the line between a tough coach and an abusive one has receded so far the past few decades that many believe today's athletes are coddled, it's pretty clear O'Connor went too far here.
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For Georgetown, Things Are Not All Wright Without Senior Star
Filed under: Georgetown, Syracuse
WASHINGTON -- The difference between a Georgetown team with Chris Wright and without him, might be the difference between Georgetown getting a high seed in the NCAA tournament, as well as the Big East tournament, and getting a lower one.That's not perception. That's the reality of the two games the Hoyas have lost with Wright injured. The senior guard and floor leader broke a bone in his left hand in the first half of Wednesday's game against Cincinnati, and the Hoyas lost. He was on the Verizon Center floor Saturday afternoon only for the pre-game ceremony honoring the seniors, gingerly embracing the coaches with the hand, the non-shooting one, wrapped after surgery two days ago.
Georgetown lost that game, too, to No. 17 Syracuse, 58-51, before 20,276, the largest crowd for a Georgetown game in the arena -- albeit one liberally populated with Syracuse fans.
The best-case scenario for Georgetown, ranked 11th as the week began, had Wright not been injured -- two wins at home against one sure NCAA tournament team and a contender -- was a double-bye in the conference tournament, as they came into the Cincinnati game with five league losses; just two teams have fewer right now. Syracuse (24-6, 11-6) is now on that path, with another impressive road win following the one on Monday over Villanova. It's in the double-bye mix now; Georgetown, 21-8 and 10-7 with only the season finale at Cincinnati next Saturday remaining, has to have things break right to get any bye at all.
The Hoyas, to the surprise of absolutely no one, are a different team without Wright, who still hopes to play again before Georgetown's season ends, whenever that is.
"Obviously, Chris Wright not playing is huge; I hope he's all right,'' Syracuse coach Jim Boeheim said after the game. "I hope he can come back, because Georgetown is obviously one of the best teams in our league with him playing, and that's a huge loss.''
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Super Bowl: Ben Roethlisberger seeks third ring with Pittsburgh Steelers | Paolo Bandini
Fresh from a comprehensive ban, the quarterback can start and win a third Super Bowl against the Green Bay Packers
For months now, the NFL Players' Association have been advising their members to prepare for the possibility that the Super Bowl will be the last game any of them play in 2011. The union's negotiations with team owners over a new collective bargaining agreement remain, after almost two years, at an impasse. Without a new deal, there will be no NFL season in September.
If that is a daunting prospect for all then one of tonight's participants will at least be better prepared than most. Ben Roethlisberger, of the Pittsburgh Steelers, has an opportunity against the Green Bay Packers to become the fifth quarterback to start and win three Super Bowls. Yet as recently as October he was experiencing his own personal lockout: banned not only from playing but from training with team-mates or even making contact with the Steelers' coaching staff.
"In your six years in the NFL, you have first thrilled and now disappointed a great many people," wrote the league's commissioner, Roger Goodell, in a letter to Roethlisberger as he handed down a six-game suspension (later reduced to four) for violating the league's personal conduct policy in April. "I urge you to take full advantage of this opportunity to get your life and career back on track."
A month earlier Roethlisberger had been accused of sexually assaulting a 20-year-old student in a nightclub in Milledgeville, Georgia. It was the second time he had been accused of a sexual offence in less than 12 months. Roethlisberger has strongly denied both allegations, and no criminal charges have been brought against him, but the damage to his reputation has been significant.
Goodell's letter stressed that Roethlisberger's suspension was "not based on a finding that you violated Georgia law" and that the league was not questioning the local prosecutor's verdict that there had been insufficient evidence to bring a charge. He added, though, that "you are held to a higher standard as an NFL player, and there is nothing about your conduct in Milledgeville that can remotely be described as admirable".
It would be easy to scoff at the notion of sportsmen being held to any sort of standard off the field, yet in Pittsburgh it was clear that this latest round of allegations had harmed the standing of a player who had already been coloured as irresponsible after a motorcycle accident in 2006. Roethlisberger broke his jaw and nose in that incident, having failed to wear a helmet, and it soon emerged that he had been riding without a valid licence.
When news of his suspension was announced during a Major League Baseball game in the city, fans of the hometown Pittsburgh Pirates cheered. A survey of Pennsylvanians in April found that 56% had a negative view of Roethlisberger, while 24% looked on him favourably.
His team-mates delivered their own verdict, choosing not to elect him as one of the Steelers' captains for the first time in three years. There were even reports that the Steelers' front office were actively seeking to trade Roethlisberger, despite the fact that he had set a personal record the previous season by throwing for more than 4,000 yards.
Roethlisberger stayed and, after returning from suspension, went straight back to doing what he has always done: winning games. The Steelers, built around a strong defence and running game, had hardly fallen apart in his absence, winning three of their first four games, but with him they went on to win their division and then return to a familiar stage ? only the Dallas Cowboys can equal Pittsburgh's eight Super Bowl appearances and no team can match their six victories to date.
Fourteen of the Steelers' 22 starters have won a Super Bowl and 10 were involved in Pittsburgh's victories in 2005 and 2008. The Packers, by contrast, have one player with a Super Bowl ring. The Green Bay full-back John Kuhn was, in a neat twist, on the Steelers' practice squad in 2005, though he did not play in Super Bowl XL.
But if that, allied to the fact that the Packers snuck into the play-offs as the sixth seed in the NFC (Pittsburgh were the second seed in the AFC) would seem to paint the Steelers as heavy favourites then few see it that way. Green Bay's quarterback, Aaron Rodgers, has been in sensational touch, completing 71% of his passes in the play-offs, while their defence ? the second-best in the league against the rush ? is more than capable of slowing down the Steelers' run-first offence.
It is Roethlisberger, though, who has dominated the build-up. Inevitably, a section of the press has sought to portray his season as a story of redemption ? as though sporting success alone is enough to redeem a supposedly flawed character ? but the player sought to bat away such talk, saying that was a "reflective" question and that this was not the time to dwell on it, even if he did add that he felt he had changed as a person in the past year. He was equally reluctant to put himself in the same class as quarterbacks who had won the Super Bowl three times before, such as Tom Brady and Terry Bradshaw, a former Steeler who has been critical of Roethlisberger.
"That's unbelievable company. I don't put myself there; I think they are too good," Roethlisberger said. "It drives [the Steelers head coach Mike] Tomlin crazy because he wants me to put myself in that category but, I don't know, I guess I like being the hunter, not the hunted."
What he would like even more is for people to get back to talking about his antics on the field, rather than off it.
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Super Bowl arrives with NFL facing lock-out in 2011
The world's richest league may not take place next season unless a deal is struck between players and club owners
DeMaurice Smith's words ought to have shocked people. Three days before a Super Bowl between the Pittsburgh Steelers and the Green Bay Packers that is widely predicted to break attendance and television viewing figures, here was the executive director of the NFL Players Association openly discussing the possibility that the world's richest sports league may be heading for a work stoppage that would mean there is no season in 2011.
"Every player has heard me say to prepare for the worst," said Smith at the union's annual pre-Super Bowl press conference on Thursday. "I believe the [NFL team] owners have been taking steps towards a lock-out for a long time."
None of the people in attendance were the least bit stunned. Smith has been making this warning for a very long time. Before last year's Super Bowl he rated the possibility of a lock-out as a "14" out of 10. In November he told Bloomberg Television that it was a "near certainty".
Two years have passed since the NFL's team owners voted unanimously to opt out of their collective bargaining agreement with the players, a contract that sets out everything from salary caps to the rules of the college draft. The existing deal will expire on 3 March. Without a replacement there can be no season in 2011.
At this stage, negotiations have not so much ground to a halt as not even begun. Where the previous agreement provided for almost 58% of league revenues to be spent on player salaries, the owners want to cut that figure to 40%, claiming the existing model does not take into account their need to reinvest in stadiums and infrastructure. The union say they will not contemplate such a reduction until the owners open up their books, with Smith asserting yesterday on that "over the last 15 years every team's value has grown by about 500%." The owners have flatly refused.
There are other issues at stake, too. The owners have proposed extending the regular season from 16 to 18 games, theoretically bringing in more revenue for all, but the players have pointed out that more games means a higher risk of injury. "A player has to play for three years to get five years of post-career healthcare," the NFLPA spokesman, George Atallah, told the Guardian. "So if you add two games, don't you increase the barrier to getting that post-career healthcare?"
Smith contends that the owners have been positioning themselves for a stoppage, securing television contracts worth $4bn with broadcasters obliged to pay up even if no games take place. He has also highlighted the league's decision to hire the lawyer Bob Batterman, who represented the National Hockey League's owners in their recent lock-out, in which the 2004-05 season was cancelled.
His union, by contrast, has taken a hearts and minds approach to winning over the fans, running an emotive advertising campaign titled Let Us Play. Much was made of the refusal by CBS, one of the league's broadcast partners, to air one such commercial the day before this Super Bowl, though the network insisted it was not taking sides but simply did not want to get involved.
Many fans do not feel much sympathy for either side in what is perceived as a stand-off between millionaires and billionaires, even if the reality for the league's lower-paid players ?NFL careers last an average of three-and-a-half years and the physical nature of the sport greatly enhances the risk of medical problems in later life ? is a lot less glamorous than many would imagine. Most care only that a deal gets done, and various NFL executives have backed the owners' claim that the previous deal was "unbalanced".
Smith is set to open a new series of meetings with the league's commissioner, Roger Goodell, and insisted that the pair have a "good relationship". It will be tested in the weeks to come.
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Super Bowl 2011: Packers v Steelers - as it happened!
How our team of Guardian NFL experts saw the game
Click here to see how our team saw the action unfold.
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Daily WOD
21, 15, 9 reps of:
DB Thrusters 50 lbs
KB Swings 2 pood
Post times to comments.
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Rory Smith - Grande Cache, Alberta, Canada
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Sunday, February 27, 2011
Colorado Upsets No. 5 Texas
BOULDER, Colo. (AP) -- Colorado overcame a 22-point first-half deficit to upset No. 5 Texas 91-89 on Saturday behind 33 points from Alec Burks and 21 from Levi Knutson.
Colorado (18-11, 7-7 Big 12) was down 48-33 at halftime, but the Longhorns (24-5, 13-2), who used their superior size and athleticism to take control early, suddenly were affected by the altitude and the Buffaloes' push-the-pace style that led to first-year coach Tad Boyle's biggest win in Boulder.
Because of issues at the free throw line - where Burks, an 84 percent shooter, missed eight shots - the Buffs had to sweat out the final minute.
The loss dropped Texas into a tie for first place in the Big 12 with No. 3 Kansas, which beat Oklahoma 82-70.
J'Covan Brown and Jordan Hamilton led Texas with 21 points each, but the Longhorns went 8 1/2 minutes without a field goal as Colorado climbed back into it behind Burks, who scored 11 in points a 14-0 run early in the second half.
Knutson scored 13 points after halftime and Burks scored 24 points in the second half.
The Buffaloes went ahead 81-70 on Austin Dufault's tip-in with less than 3 minutes remaining, but Texas wasn't about to go down quietly.
Brown hit three free throws with 38 seconds left to make it 85-80. After Knutson's two free throws, Hamilton's 3-pointer with 30 seconds left pulled Texas to 87-83.
Cory Higgins stepped on the baseline on the inbounds, turning the ball over with 29 seconds left, but Hamilton was long on a 3-pointer and Burks corralled his 10th rebound.
He missed his eighth free throw before making one to make it 88-83.
That's when Hamilton's long 3-pointer made it a two-point game with 18 seconds left.
Burks was fouled again with 14 seconds remaining and this time he made both for a 90-86 lead.
Hamilton misfired a 3-pointer and Higgins hit one of two foul shots, and Cory Joseph hit an uncontested 3 at the buzzer as the student section at the record fourth sellout at the Coors Events Center this season stormed the court.
The Buffs ended a six-game skid against Texas, which lost for the second time in three games.
Early on, it looked like a laugher for Texas, which took control with a 16-0 first half run and led 43-21 on Gary Johnson's three-point play.
After Dufault's jumper got Colorado within 45-31, Brown pulled up at the top of the key, calmly swished his fourth 3-pointer and then spun toward the crowd, smiling and admonishing them to "Shhh!" as he sauntered down court.
The Longhorns did little to quiet the crowd after that.
Colorado outrebounded Texas 43-39, outshot them 53 percent to 42 percent in the Longhorns' last visit to Boulder before the Buffaloes bolt to the Pac-12 next season.
Colorado (18-11, 7-7 Big 12) was down 48-33 at halftime, but the Longhorns (24-5, 13-2), who used their superior size and athleticism to take control early, suddenly were affected by the altitude and the Buffaloes' push-the-pace style that led to first-year coach Tad Boyle's biggest win in Boulder.
Because of issues at the free throw line - where Burks, an 84 percent shooter, missed eight shots - the Buffs had to sweat out the final minute.
The loss dropped Texas into a tie for first place in the Big 12 with No. 3 Kansas, which beat Oklahoma 82-70.
J'Covan Brown and Jordan Hamilton led Texas with 21 points each, but the Longhorns went 8 1/2 minutes without a field goal as Colorado climbed back into it behind Burks, who scored 11 in points a 14-0 run early in the second half.
Knutson scored 13 points after halftime and Burks scored 24 points in the second half.
The Buffaloes went ahead 81-70 on Austin Dufault's tip-in with less than 3 minutes remaining, but Texas wasn't about to go down quietly.
Brown hit three free throws with 38 seconds left to make it 85-80. After Knutson's two free throws, Hamilton's 3-pointer with 30 seconds left pulled Texas to 87-83.
Cory Higgins stepped on the baseline on the inbounds, turning the ball over with 29 seconds left, but Hamilton was long on a 3-pointer and Burks corralled his 10th rebound.
He missed his eighth free throw before making one to make it 88-83.
That's when Hamilton's long 3-pointer made it a two-point game with 18 seconds left.
Burks was fouled again with 14 seconds remaining and this time he made both for a 90-86 lead.
Hamilton misfired a 3-pointer and Higgins hit one of two foul shots, and Cory Joseph hit an uncontested 3 at the buzzer as the student section at the record fourth sellout at the Coors Events Center this season stormed the court.
The Buffs ended a six-game skid against Texas, which lost for the second time in three games.
Early on, it looked like a laugher for Texas, which took control with a 16-0 first half run and led 43-21 on Gary Johnson's three-point play.
After Dufault's jumper got Colorado within 45-31, Brown pulled up at the top of the key, calmly swished his fourth 3-pointer and then spun toward the crowd, smiling and admonishing them to "Shhh!" as he sauntered down court.
The Longhorns did little to quiet the crowd after that.
Colorado outrebounded Texas 43-39, outshot them 53 percent to 42 percent in the Longhorns' last visit to Boulder before the Buffaloes bolt to the Pac-12 next season.
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CrossFit Radio Episode 160
On Episode 160 of CrossFit Radio, host Justin Judkins interviewed Canadian super athlete Jason Cain and HQ’s Rory McKernan. This episode was webcast live at 6 p.m. PDT on Wednesday, Feb. 23, 2011.
0:40 As part of the introduction to the show, Justin did a product review on the Met-Con5 training manual.
7:50 Jason Cain lives in Ontario, Canada, and competed in the 2010 CrossFit Games as part of an affiliate team. This year, he’s looking to punch his ticket to the Games as an individual. He came on the show to talk about his training, nutrition and road to the Games, and he discussed how recent wins in CrossFit competitions have fueled his desire to train harder. He also talked about his background in wrestling and how he hired gymnastics and running coaches to help him eliminate any weaknesses.
34:20 Rory McKernan is part of the media team that will be coordinating the Games and bringing them to the CrossFitter via the Internet. Rory came on the show to talk about the CrossFit Games Open and gave his thoughts on the new format. He described the website that will make the updated scores, stats and videos accessible to the world, and he detailed how people will submit their results. He went on to address concerns about missed reps and cheaters and explained how the team competition and masters events will run. Rory ended by offering his early prediction for the Games winners.
1hr 7min 32sec
Katharine Towne Malia Jones Jennifer ODell Jenny McCarthy Zooey Deschanel
Super Bowl sees high calorie snack parties ? even at the White House
Barack Obama hosts Super Bowl party after a live interview with one of his biggest critics, Fox News's Bill O'Reilly
Barack Obama is famous for healthy eating, once revealing a liking for arugula ? or rocket ? salad. And Michelle Obama has it made her main mission as first lady to encourage health eating, leading by example in tending her own White House vegetable plot.
But all that went on the back burner for the Super Bowl.
On the menu for the 100 friends, members of Congress and celebrities invited to watch the game with the Obamas were lots of salt-laden, cholesterol-filled goodies, the kind of snacks the bulk of Americans would be tucking into in front of their televisions too.
The menu, released yesterday afternoon by the White House, hours before the party, read: bratwurst, kielbasa, cheeseburgers, deep dish pizza, buffalo wings, German potato salad, Snyder's crisps and pretzels, twice-baked potatoes and ice-cream. The single concession to Michelle's healthy-eating campaign: salad.
Beers on offer were from the home state of the Green Bay Packers ? Wisconsin's Hinterland Pale Ale and Amber lager ? and the Pittsburgh Steelers ? Yuengling Traditional and Light Lager.
Before joining the party, Obama sat down for a 15-minute live interview with Fox News's Bill O'Reilly, as part of the build-up to the Super Bowl. Given the estimated 100 million who watched the Super Bowl last year, O'Reilly claimed it would be "the most watched interview of all time".
Although O'Reilly is near-hysterical in his hostility towards Obama on his nightly show, he was relatively restrained and polite in his questioning, which ranged from Egypt to the state of the economy.
Both men only seemed to come to life towards the end when they began to talk about the Super Bowl. O'Reilly seemed to suggest that Obama, a basketball fanatic, did not know much about football. Obama was insistent that he did and, unlike Tony Blair's unconvincing claim to be a Newcastle fan, demonstrated in detail that he knew all about 'black and gold' and 'cheeseheads'.
O'Reilly asked if the president would be able to devote his full attention to the game, given he had invited 100 people ? including the likes of Jennifer Lopez ? to the White House. Obama said he would mingle with them until the game started and then that would be it: the focus, he said, would be on watching the game.
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CrossFit Strength Training
Louie Simmons explains the finer points of the training principles he employs at the legendary Westside Barbell in Columbus, Ohio.
While experts like Tudor O. Bompa, Y.V. Verkhoshansky and others call for a yearly or multi-year plan, they were concentrating on the training for an Olympic competition, which occurs every four years. Westside speed-strength cycles, or waves, are integrated throughout the yearly plan as absolute strength building on max-effort day, hypertrophy work, and on the dynamic day for speed strength, using the repetition method on small exercises. There are countless sports but only three methods of strength training, as mentioned above.
Westside breaks training into three-week waves. After three weeks, you will not gain strength or speed using the same method. The goal of training is adaptation, but just at the time adaptation occurs, a poor training result can interfere with training. This is known as accommodation, a biology law that states a decrease in training effects will occur.
To eliminate accommodation, the three-week pendulum wave must be used. The percentages of a one-rep max and the volume must change. Major exercises must rotate. Squat, bench, clean, snatch and jerk exercises must change. Accommodating resistance methods must change, meaning using chains, bands and lightened methods. Inside those methods, the amount of accommodating resistance must also change. This means more or less chains, more or less bands, or more or less weight reduced in the bottom by the lightened method. When squatting and benching, you can change the stance and grip, respectively.
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Arizona's bright future gets brighter with Chol commitment
No college basketball program in America had a better day on Thursday than Arizona.The Wildcats won their seventh consecutive game, downing Washington State, 79-70, to remain in first place in the Pac-10, one game ahead of UCLA and two ahead of Washington in the loss column.
But their already-bright future got even brighter.
Angelo Chol, who Rivals.com ranks as the No. 76 prospect in the 2011 class, gave his pledge to second-year coach Sean Miller. The 6-foot-8 Sudanese forward out of San Diego's Hoover High gives the Cats their fourth high-profile member in this year's recruiting class.
Chol chose Arizona over Kansas, North Carolina and Washington.
The star-studded class already includes …
• Josiah Turner, who Rivals lists as the No. 2 point guard in the 2011 crop.
• 6-foot-8 Oak Hill (Va.) Academy power forward Sidiki Johnson, who committed to Miller at the beginning of his junior season
• Shooting guard Nick Johnson — A sticky 6-foot-3 defender and high-flier out of Findlay (Nev.) Prep. The Phoenix area native is the nephew of NBA Hall of Famer Dennis Johnson.
The only senior on an Arizona team that's currently 22-4 and ranked 12th in the nation is reserve forward Jamelle Horne.
In one recruiting class, Miller will take in two potential replacements for sophomore forward Derrick Williams, who could be the Pac-10 Player of the Year and a first round NBA draft pick this June. He also adds the natural play-making point that his current team could use to tie it all together. Finally, he gets a player in Johnson who has shut down the likes of DeAndre Daniels and LeBryan Nash this season and is a SportsCenter highlight waiting to happen.
Not bad for a coach who was hired two years ago only after Tim Floyd and others turned down the gig.
Miller has established an Arizona team without much depth or a proven point guard as the Pac-10's best this season. The future now looks downright scary, as the Cats look capable of staying at the top of the league for the next several years.
For top recruits, going to Arizona is again becoming a cool thing to do. The rest of the conference better keep pace.
Ryan Greene also covers UNLV and the Mountain West Conference for the Las Vegas Sun. Read his Rebels coverage and follow him on Twitter.
Sofía Vergara Nicole Richie Norah Jones Nicky Hilton Garcelle Beauvais
Headlinin': Tar Heel escape inspires push for 10-second runoff rule
Making the morning rounds.
• Hey, let's give the refs the opportunity to arbitrarily control time. What could go wrong? An NCAA rules committee has recommended a new rule to mimic the NFL's mandated 10-second runoff on clock-stopping penalties in the final minute of a game, in direct response to the bizarre circumstances that allowed North Carolina to beat Tennessee in December's Music City Bowl. In that game, Carolina – out of timeouts and needing a field goal to tie in the closing seconds – managed to stop the clock with one second left by spiking the ball amid a fire drill that included at least six extra Tar Heels on the field at the snap. UNC was flagged for too many men, but was able to line up for the tying field goal and eventually prevail in overtime – victory by staggering ineptitude.
Under the proposed rule, as in the NFL, the flag against Carolina would have automatically taken 10 seconds off the clock, ending the game and sealing the Tennessee win. [Associated Press]
Whatever his motivations, the wholesale roster reduction is par for the course under Nutt, as it was for his predecessor, Ed Orgeron. Not including the latest class, Ole Miss signed a whopping 92 players to letters of intent over Nutt's first three seasons (2008-10). Fifty-one of that number remain on the current roster for 2011, an attrition rate of roughly 45 percent. [Clarion-Ledger, CBS Sports]
• Another brick in the wall. In related news, Connecticut legislators heard testimony this week from critics of NCAA scholarship regulations who argued that universities should be required to fully spell out restrictions on athletic scholarships, particularly the details on how and when a scholarship may be revoked. "The rules are murky when it comes to conditions for the renewal and non-renewal of the scholarships in the subsequent year," said University of New Haven professor Allen Sack, a former Notre Dame football player who testified in support of the "Connecticut Student-Athletes' Right to Know Act" in the legislature. "Some universities renew scholarships for four years as long as athletes continue playing and adhere to team rules. Others cancel scholarships for poor athletic performance or for injury." [Hartford Courant]
• Bubba's a Bugeater. Hyped Nebraska signee Bubba Starling said Thursday "it's going to take a lot of money" from a baseball franchise to keep him from being a Cornhusker, and he may get it: Starling is rated as the No. 1 high school baseball prospect in the country by Baseball America, and will almost certainly go in the first round of the baseball draft this summer, a distinction that usually comes with a seven-figure signing bonus. For the time being, though, he plans to be in Lincoln in the fall. [Kansas City Star]
• Don't get used to it. At the SEC's request, Auburn has agreed to move an open date before its Iron Bowl date with Alabama on Nov. 26, essentially as a favor to the Crimson Tide after 'Bama faced six teams coming off bye weeks in 2010 – three of whom, South Carolina, LSU and Auburn, beat the Tide as underdogs. Auburn swapped in a functional bye instead, moving a Nov. 5 visit from Samford to Nov. 19. [Al.com]
Quickly… Lavonte David wants to add at least 15 pounds for Nebraska's move to the Big Ten. … Maryland is close to hiring Randy Shannon as its new defensive coordinator, which may appease some slightly disgruntled recruits who didn't like the way previous coordinator Don Brown left last week. … Six weeks after declaring he was "done with the defensive staff," Rick Neuheisel fires UCLA's defensive line coach, and still hasn't hired a new defensive coordinator. … Jadeveon Clowney says his mind is made up, which gives the competition a full weekend to change it before he announces on Monday. … And of course Paul Finebaum gets a call from a guy in the process of having a heart attack.
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Matt Hinton is on Twitter: Follow him @DrSaturday.
The Pussycat Dolls Isla Fisher Sophia Bush Megan Fox Michelle Malkin
CrossFit Kids Archives
Dear readers,
We are currently integrating archived material from CrossFit Kids into the CrossFit Journal.
To access that material, please use the CrossFit Kids button on the left navigation bar. The Kids category contains everything previously published in the Journal and will soon contain selected articles previously published in CrossFit Kids.
This integration is part of the Journal’s commitment to providing the CrossFit community with the best resources for coaches and athletes alike. Please check the Kids category regularly for newly posted archive material.
The first of these articles you will find in our archives is Exercise Is Part of the Formula for School Success, originally published July 10, 2010.
Mikko Salo: Coming to America Part 1
Join Mikko Salo, the 2009 CrossFit Games champion, on his road trip across America—but this trip isn’t quite the same as the CrossFit Journal’s last Road Trip with Dave Lipson, Rob Orlando and Dave Castro. A man of few words, Salo is rarely distracted from his quest to better his training.
Today’s stop is Columbus, Ohio, home of Rogue Fitness and 2010 Games Champion Graham Holmberg. In Rogue’s warehouse gym and test facility, Salo and Holmberg push each other to better prepare for the next Games.
“If you want to get better, you need to train with somebody that’s better than you,” Holmberg says.
“That’s the main reason for my trip: to train with the best guys,” Salo says.
So who’s the best? We’ll find out at the 2011 CrossFit Games.
8min 54sec
Additional reading: Mikko Salo: Still Getting Better, published Nov. 2, 2010.
Tara Reed Avril Lavigne Bridget Moynahan Noureen DeWulf Nicollette Sheridan
Daily WOD
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.
Clinton Hilton
Jolene Blalock Nichole Robinson Monet Mazur Rozonda Thomas Rachel Weisz
CrossFit Strength Training
Louie Simmons explains the finer points of the training principles he employs at the legendary Westside Barbell in Columbus, Ohio.
While experts like Tudor O. Bompa, Y.V. Verkhoshansky and others call for a yearly or multi-year plan, they were concentrating on the training for an Olympic competition, which occurs every four years. Westside speed-strength cycles, or waves, are integrated throughout the yearly plan as absolute strength building on max-effort day, hypertrophy work, and on the dynamic day for speed strength, using the repetition method on small exercises. There are countless sports but only three methods of strength training, as mentioned above.
Westside breaks training into three-week waves. After three weeks, you will not gain strength or speed using the same method. The goal of training is adaptation, but just at the time adaptation occurs, a poor training result can interfere with training. This is known as accommodation, a biology law that states a decrease in training effects will occur.
To eliminate accommodation, the three-week pendulum wave must be used. The percentages of a one-rep max and the volume must change. Major exercises must rotate. Squat, bench, clean, snatch and jerk exercises must change. Accommodating resistance methods must change, meaning using chains, bands and lightened methods. Inside those methods, the amount of accommodating resistance must also change. This means more or less chains, more or less bands, or more or less weight reduced in the bottom by the lightened method. When squatting and benching, you can change the stance and grip, respectively.
Mila Kunis Samaire Armstrong Selita Ebanks Michael Michele Marisa Tomei
Breakfast Buffet: Can Washington reenter Pac-10 title picture?
1. The highlight of an unusually intriguing weekend of West Coast college basketball may be seeing if Washington can revitalize its Pac-10 title hopes with a road win at first-place Arizona. The third-place Huskies beat the Wildcats in Seattle but broke a three-game road losing streak on Thursday night against last-place Arizona State.
2. Even though Penn State has shown signs of life under Ed DeChellis, there are still signs the basketball program lacks the administrative sport it needs to be successful. Case in point: For the second time in two weeks, the Nittany Lions had to practice in the Intramural Building instead of the Bryce Jordan Center, first because Bon Jovi was rehearsing for a concert and second because of a career fair.
3. As Arizona stands on the precipice of a top 10 ranking and a Pac-10 championship, it's important to remember how fortunate the Wildcats are to have Sean Miller as their coach. FoxSports.com's Jeff Goodman recalls that Miller originally was nowhere near the top choice of former Arizona athletic director Jim Livengood two years ago.
4. Athletic directors looking for an energetic coach to jumpstart a struggling BCS conference program this spring could do a lot worse than Colorado State coach Tim Miles. As Ed Graney of the Las Vegas Review Journal explains, Miles has breathed life into a moribund Rams program with his ability to engage recruits in person, via social media and even a reality TV show.
5. If Duke is going to repeat as national champs, the Blue Devils may need Seth Curry to build on his 20-point performance against North Carolina and emerge as a consistent scorer. "Coach has said all year that we need a third scoring punch," Curry told Yahoo! Sports. "He keeps getting on me to be more aggressive. A lot of times I'll catch myself standing there and watching Nolan and Kyle. They can do so much."
ESPN celebrates the sideline exuberance of college basketball coaches with this commercial. My one complaint? How does Marquette coach Buzz Williams not make the clip with his hilarious "walk it out" move from last season?
"I wouldn't look right. I'd look like a marshmallow." -- Arizona coach Sean Miller on whether he'll don a Rick Pitino-esque white suit for the Wildcats' whiteout game against Washington on Saturday. (Arizona Daily Star)
• Pittsburgh at St. John's, 12 p.m. ET
• Minnesota at Penn State, 7 p.m. ET
• George Mason at Northern Iowa, 7 p.m. ET
• Illinois at Michigan State, 9 p.m. ET
• Utah State at St. Mary's, 9 p.m. ET
Britney Spears Amanda Swisten Scarlett Chorvat Kim Smith Hilary Duff
Classroom Management With Miranda Oldroyd
“During the workout, when I’m cuing, I’m looking to keep it as simple ... as possible,” says HQ trainer Miranda Oldroyd. “Unless it’s a safety thing, during the workout I don’t want to slow down their power output, so I’ll try to keep it as simple as possible.”
Join Oldroyd to see how she manages the group and keeps them on task to prepare for a workout. For an AMRAP of clean and jerks, pull-ups and high wall-ball shots, Oldroyd circles up the class to start with med-ball clean drills. Her first cue is to start with the ball right between the feet.
“Remember, the further it gets away from you, the heavier it is,” she says.
From there, she drills the jerk with the med-ball. She cues her athletes to squeeze their butts when they jump for full hip extension.
“If you squeeze your butt, you have to open your hip all the way. If you’re broken at your hip, you can’t squeeze your butt.”
After the drills, her class warms up to their workout weights, scaling as needed so everyone should be in a close range with the rounds they can complete in 20 minutes.
11min 07sec
Additional reading: Skill-Based Warmups for Groups by Tony Budding, published Sept. 1, 2006.
Jennifer Gimenez Katie Cassidy Estella Warren Cinthia Moura Monica Potter
Saturday, February 26, 2011
January 2011 Collected Articles
Here are the individual PDF articles published in January 2011, collected together in a single download.
The video and audio articles are not contained in the PDF.
The articles included here are:
Fitness Is ... Exposure and Impartial - Morrison
When Minor Becomes Major - Burke
Remembering Lumpy - Cecil
Fitness Is ... Identity and Personal - Morrison
DIY Dip Stand - Rice
Dips: The Forgotten Shoulder Exercise - Starr
The P-Word - Moore
Training Quality Trainers - Pak
Handgun Basics: Drill for Skill - Re
Burg’s Eye View No. 3 - Burgener
CrossFit: My First 10 Days - Wilson
Rate Your Shoe - Kilgore
Danica Patrick Josie Maran Leighton Meester Dominique Swain Jamie Chung
The Two-Ply Shirt
Join Sevan Matossian at Ironwill Strength and Fitness as he shows us a specialized piece of powerlifting equipment for the bench press: the two-ply shirt.
According to Willie Albert, a competitive powerlifter and coach, two-ply powerlifting is an incredibly extreme sport in which a shirt allows skilled lifters to push 200-300 lb. more than they could in a T-shirt. The key word here is “skilled.”
“I’m not saying that anyone can put on a bench press shirt and do it. It requires a tremendous amount of skill,” Albert says. “It’s a hard, hard skill to bench press in a shirt, but it does aid you.”
The challenge comes in keeping the bar in a very specific line. If the lifter’s forearms start to move out of a position perpendicular to the floor, he can lose the bar forward or backward, which is extremely dangerous with big weight on the bar.
“You have about a one-inch to one-and-a-half-inch spot on that shirt that you can touch,” Albert says.
Jay Nera, another Ironwill coach and a competitive powerlifter himself, demonstrates bench pressing with a shirt and shows how he can actually relax with 405 hovering well above his chest.
5min 22sec
Additional reading: The Holy Trinity of Strength Training by Bill Starr, published May 27, 2009.
Rebecca Romijn Nadine Velazquez Pink Mila Kunis Samaire Armstrong
CrossFit Radio Episode 152
On Episode 152 of CrossFit Radio, host Justin Judkins interviewed HQ trainer Miranda Oldroyd and sixth-place Games finisher Austin Malleolo. This episode was webcast live at 6 p.m. PDT on Wednesday, Dec. 29, 2010.
2:50 Miranda Oldroyd is a member of HQ’s training staff, and she’s also a fierce competitor. She came on the show to talk about her plans to make a run at qualifying for the 2011 Games, and she spoke about her programming, training volume and the things she will emphasize as she prepares for the upcoming competition season. Miranda also explained how she maintains her fitness level with her busy travel schedule and described what it was like to participate in the Tahoe Throwdown with all of the Rogue and Again Faster athletes.
29:40 Albany CrossFit coach Austin Malleolo placed sixth at the 2010 CrossFit Games after only CrossFitting for a year. With his eyes on 2011, Malleolo spoke about his training and preparations for the upcoming qualification season, and he explained why gaining as much competitive experience as possible is necessary for his growth in the sport. Malleolo talked about how he found CrossFit and what his athletic background was like as he grew up. He recalled how his first WOD was Fran and said he jumped in with both feet right after that. Malleolo also touched on his training volume and how important recovery and nutrition are to him. According to the former hockey player, consistency is essential when it comes to training and nutrition.
1hr 0min 46sec
Naomi Watts Leonor Varela Joanne Montanez Michelle Obama Kerry Suseck
Daily WOD
Complete 10 rounds:
5 Seated DB Power Cleans 50 lbs
Sprint 20 yards
*walk back to DBs for recovery
Post fastest rounds to commments.
Okaloosa Rugby Club
Shakira Leslie Bibb Chelsea Handler Salma Hayek Jennifer Scholle
Banked 3-Pointer at Buzzer Wins Game for Wisconsin at Michigan
Filed under: Michigan, Wisconsin, Big Ten
ANN ARBOR, Mich. (AP) -- Josh Gasser banked in a desperation 3-pointer at the buzzer to give No. 12 Wisconsin a 53-52 win over Michigan on Wednesday night.The Wolverines (17-12, 7-9 Big Ten) led by two, but Darius Morris missed the front end of a one-and-one with 30.8 seconds remaining. Michigan still had four fouls to give and used them all, the last with only 5.4 seconds left, but on the final play, Gasser was able to beat the buzzer and deal a severe blow to the Wolverines' NCAA tournament hopes.
After his shot went in, the Wisconsin bench emptied and piled on top of Gasser near midcourt.
Jordan Taylor scored 20 points for Wisconsin (21-6, 11-4). The Wolverines double teamed him on the final play and made him give up the ball, but Gasser was open to the right of the top of the key.
Wisconsin shot only 36 percent from the field and went 8 of 29 from 3-point range. Taylor was 3 of 6 from long distance and Keaton Nankivil was 3 of 7. The rest of the team was 2 of 16, but that included Gasser's winner.
Tim Hardaway Jr. scored 16 points for Michigan, which went 5 of 11 from the free throw line.
It was probably the most heartbreaking loss of the season for the Wolverines, and there have been a few. Michigan was not expected to win much this season with a young team, but the Wolverines took Kansas to overtime and nearly knocked off Ohio State at home.
Michigan started 1-6 in conference play but was inches away from returning to .500 in the Big Ten on Wednesday.
Nankivil scored 13 points for the Badgers, and Jon Leuer added 12 points and 12 rebounds.
Jordan Morgan scored 12 points for Michigan.
Michigan led 31-30 at halftime after making 12 of 18 shots. Taylor and Leuer kept Wisconsin in it by combining for 21 points in the first half.
The Badgers started the second half 1 of 8 from the field, but Michigan couldn't pull away. In fact, when Nankivil finally broke the drought with five quick points, Wisconsin led 37-36.
After Taylor put the Badgers up 48-45 with a long two-pointer from the right corner, Morris scored from inside and Hardaway sank a 3-pointer from near the top of the key to put Michigan back in front.
Gasser tied it at 50 with 3:00 left, but Morgan scored inside with 2:41 to play.
For a while, it seemed that basket might hold up until the end of the game, but Gasser had one more chance.
Wisconsin has won 10 straight games against Michigan.
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Simone Mütherthies Carrie Underwood Rosario Dawson Tricia Helfer Elena Lyons
Today in NCAA tedium: Alabama shalt not put Barry Sanders' son on the big screen (Updated)
[UPDATE, 11:07 p.m. ET] An Alabama spokesman, directly contradicting the Oklahoman report linked below and "an SEC offical" who told the site Sports by Brooks that Alabama planned to report a violation this week, wrote to Al.com's Izzy Gould tonight that the school had looked into the younger Sanders' appearance on the video board and "determined that no violation was committed." For now, that's one more wrist spared a slap.
Confronted with the reality of barrier-crumbling technology in the hands of every coach, player and recruit this side of Joe Paterno, the NCAA's consistent response over the last five years has been to erect the barriers itself. The result has been a flowering of nitpicky citations against coaches for punching the wrong button, returning the wrong phone call, posting rogue Facebook messages, etc. – and that's in the SEC alone over the past year.
During his visit to Alabama, Sanders was shown on the video board during the basketball game, sitting alongside Alabama football coach Nick Saban. Sanders' image prompted Alabama fans to cheer and start a “We Want Barry!” chant in the student section.
It was not a violation for Sanders and Saban to be sitting together at the basketball game. However, putting Sanders' image on the video board is a violation of NCAA rule 13.11.5 that says: "An institution may not introduce a visiting prospect at a function (e.g., the institution's sports award banquet or an intercollegiate athletics contest) that is attended by media representatives or open to the general public."
Unlike Sanders' last encounter with Saban – in which the Napoleonic coach was (wrongly) accused of flouting rules governing contact with junior recruits when he stopped by Sanders' high school in January to break the news that starting running back Mark Ingram would be declaring for the NFL Draft the following week – this weekend's snafu is a real secondary violation. A dumb one, but real: Alabama will report it to the NCAA, agree to some pro forma "discipline" along the lines of remedial video board training or something and continue its pursuit of one of the nation's most coveted players unabated. No harm, no foul, unless you're the one doing the paperwork.
Not so for assistant coaches at Miami: According to the Miami Herald, the university is responding to a pending case of illegal text messaging to football, baseball and track prospects by monitoring coaches' cell phone records (the phones are likely issued by the school) and levying a $100 fine for every illegal text to a recruit. It's like a "swear jar" of NCAA compliance. I'd like to know what Uncle Luke thinks about that.
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Matt Hinton is on Twitter: Follow him @DrSaturday.
Dido Joss Stone Majandra Delfino Maria Bello Jennifer Gareis
Mikko Salo: Coming to America?Boston and Reebok
Join Mikko Salo, the 2009 CrossFit Games champion, on his road trip across America—but this trip isn’t quite the same as the CrossFit Journal’s last Road Trip with Dave Lipson, Rob Orlando and Dave Castro. A man of few words, Salo is rarely distracted from his quest to better his training.
Arriving in Boston, Salo and Juha Kangasniemi travel to the headquarters of Reebok International to meet with Chad Wittman and Don Hasselbeck. A 20-year veteran of the company, Hasselbeck talks about how Reebok has embraced CrossFit, and Wittman explains how Reebok and CrossFit will interact going forward.
Standing over Reebok’s incredible fitness facility, Wittman explains to Salo that it’s almost become a ghost town since Reebok opened its CrossFit box. Wittman also offers a sneak peak at some of the products Reebok is developing for CrossFitters. Of course, the designers want some input from one of CrossFit’s greatest athletes.
Says Hasselbeck: “We’re in our infancy stages. … We don’t really have what a CrossFit athlete really aspires to have in terms of footwear or apparel, but I can guarantee you this: by this time next year, we’ll have that.”
11min 51sec
Additional reading: If the Shoe Fits … by Kevin Daigle, published Feb. 7, 2011.
Autumn Reeser Camilla Belle Blu Cantrell Jaime King Lokelani McMichael
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