Tuesday, October 31, 2017

WEDNESDAY. NOVEMBER 1. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED GHD SIT UP (MEDBALL) - WARM UP TECHNIQUE

3) W.O.D
(A) 21-15-9 OF:
ROW CAL
GHD SIT UP *WEIGHTED #20 MEDBALL
HANDSTAND PUSH UP
(B) BUY OUT - ACCUMULATE 5 MINS IN A SUPINE PLANK. 
*LOG TIME TO COMPLETE (A) AND HOW MANY BREAKS TO COMPLETE (B). 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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TUESDAY. OCTOBER 31. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CHEST TO BAR PULL UP (C2B)

3) W.O.D
(A) BACK SQUAT 3-3-3-3-3
(B) EMOM AS LONG AS POSSIBLE:
ODD MINS - 15 WALL BALL #30
EVEN MINS - 10 C2B PULL UP
*FOR (A) POST ALL LOADS AND FINISH AT A 3RM FOR THE DAY. ON (B) YOUR GOAL IS TO GO 12+ MINS, STOP WHEN YOU MISS THE REQUIRED REP COUNT FOR EITHER OF THE MOVEMENTS. LOG NUMBER OF MINS COMPLETED FOR (B). 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Sunday, October 29, 2017

MONDAY. OCTOBER 30. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS

3) W.O.D
(A) AS MANY REPS AS POSSIBLE 10 MINS: 
100 CAL BIKE
THEN MAX DUs IN REMAINING TIME.
(B) BUY OUT - 4 X 15 GHD SIT UP
*FOR (A) LOG TIME IT TOOK FOR YOU TO COMPLETE THE 100 CAL AND HOW MANY DUs YOU COMPLETED BEFORE TIME WAS CALLED. COMPLETE (B) FOR QUALITY.


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Monday, October 23, 2017

FRIDAY. OCTOBER 27. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR

3) W.O.D
(A) 21-15-9-15-21 OF:
TOES TO BAR
RING PUSH UP
(B) TABATA - SIT UPS
*LOG TIME TO COMPLETE (A) AND SCORE FOR (B). TABATA SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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THURSDAY. OCTOBER 26. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TECH TO WOD WEIGHT

3) W.O.D
FOR TIME:
36 CAL ROW
9 CLEAN & JERK #155
24 CAL ROW
6 CLEAN & JERK #155
12 CAL ROW 
3 CLEAN & JERK #155
*LOG TIME TO COMPLETE IN COMMENTS. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

WEDNESDAY. OCTOBER 25. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DUMBBELL SNATCH

3) W.O.D
(A) 5 ROUNDS FOR TIME:
50 DUs
30 AIR SQUAT
10 DUMBBELL SNATCH #50
(B) 4 X 45-60 SEC - 2 POINT PLANK
*LOG TIME TO COMPLETE IN COMMENTS. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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TUESDAY. OCTOBER 24. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING MUSCLE UP (MU)

3) W.O.D
(A)AMRAP.15 MIN:
10 CAL BIKE
3 RING MUs
5 HSPU
(B) 4 X 10 EACH - WEIGHTED GHD BACK EXT / GHD SIT UP #20 BALL
*LOG TOTAL ROUNDS AND REPS FOR (A) TO COMMENTS AND COMPLETE (B) FOR QUALITY. ITS BACK EXT FOLLOWED IMMEDIATELY BY GHD SIT UP USING #20 BALL, THEN REST AS NEEDED BETWEEN EFFORTS. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

Sunday, October 22, 2017

MONDAY. OCTOBER 23. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) HANG POWER SNATCH 3-3-3-1-1-1
(B) OVERHEAD SQUAT 2-2-2-2
(C) ACCUMULATE 3 MINS - L HANG
*LOG LOADS ACCOMPLISHED FOR (A) & (B). FOR (C) COMPLETE WITH AS FEW BREAKS AS POSSIBLE. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
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Saturday, October 21, 2017

FRIDAY. OCTOBER 21. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
FOR TIME:
RUN 5K
*LOG TIME TO COMPLETE.


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

Sunday, October 15, 2017

THURSDAY. OCTOBER 19. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BANDED FRONT SQUAT

3) W.O.D
(A) BANDED FRONT SQUAT 2-2-2-2-2
(B) FOR TIME:
10 POWER SNATCH #115
15 BURPEES
25 WALL BALLS #30
15 BURPEES
10 POWER SNATCH #115
*LOG LOADS FOR (A), COMPLETE ALL WORK SETS WITHIN 15% OF 2RM. FOR (B) IT IS A SPRINT, SUICIDE PACE, LOG TIME TO COMPLETE.



- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

WEDNESDAY. OCTOBER 18. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FARM CARRY - HEAVY DMBL OR KB

3) W.O.D
(A) 5 ROUNDS FOR TIME:
15 CAL BIKE
20M FARM CARRY #100 EACH ARM
10 JUMP OVER BOX 24"
5 PUSH PRESS #165
(B) BUY OUT - 100 SIT UPS
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) AS QUICKLY AS CAPABLE IN AS FEW SETS AS POSSIBLE. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

TUESDAY. OCTOBER 17. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTER

3) W.O.D
(A) FIND 1RM - THRUSTER
(B) AMRAP.10 MINS:
14 CAL ROW
7 THRUSTER #115
*LOG LOAD ACCOMPLISHED FOR (A) AND ROUNDS / REPS FOR (B). 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

MONDAY. OCTOBER 16. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP (HSPU) - WARM UP TECHNIQUE
RING DIP - WARM UP TECHNIQUE

3) W.O.D
(A)  FOR TIME "JT" 21-15-9 OF:
HSPU
RING DIP
PUSH UPS
(B) TABATA MASH UP (16 WORK ROUNDS):
AIR SQUAT 
PULL UPS
*LOG TIME TO COMPLETE (A) AND FOR (B) ALTERNATE EACH TABATA WORK ROUND BETWEEN AIR SQUAT AND PUSH UPS, YOUR SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND FOR EACH. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

Tuesday, October 10, 2017

FRIDAY. OCTOBER 13. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) DEADLIFT 5-5-5-5-5
(B) PUSH PRESS 3-3-3-3
(C) 400M SLED DRAG #185 (CHEST HARNESS)
*LOG LOADS ACCOMPLISHED FOR (A) & (B). COMPLETE (C) AS QUICKLY AS POSSIBLE. 

- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

THURSDAY. OCTOBER 12. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING PUSH UP

3) W.O.D
(A) EMOM.18 MIN:
MIN 1 - 15 CAL ROW
MIN 2 - 15 RING PUSH UP
MIN 3 - 15 GHD SIT UP
...REPEAT THAT SEQUENCE FOR 18 MINS. 
(B) BUY OUT - 200M KB FRONT RACK CARRY 24KG EACH HAND
*LOG IF ANY MINS WERE MISSED ON (A) AND COMPLETE (B) AS QUICKLY AS POSSIBLE FOR QUALITY. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:

WEDNESDAY. OCTOBER 11. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SANDBAG ZERCHER LUNGES - WORK CLEAN AND LUNGE TECHNIQUE TO WOD LOAD

3) W.O.D
(A) FOR TIME:
45 PULL UP
30 BURPEES
15 SANDBAG G2S #100
30 SANDBAG ZERCHER LUNGES #100
45 CAL ROW
(B) ACCUMULATE 2 MINS - OVERHEAD HOLD (CLEAN GRIP) @110% PRESS 1RM
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE. 


- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE. 
Posted by at 1 comment:
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