Motocross Fitness Routine - BenGreenfieldFitness.com

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Wil Hahn (pictured above), a professional motocross racer, broke his hand in practice at the last round of the Supercross series, raced the main event with a broken hand, got 3rd place, then went on to won the overall title by a couple points.?

Motocross is an extreme sport?

?outdoor motocross races occur in the heat of the day at for 30 minutes plus 2 laps, riding in full gear at lactate threshold for the entire time?

??armpump? can be a serious, painful problem when racing?

?dangerous levels of dehydration are extremely common?

?and in this BenGreenfieldFitness phone app insider interview with Wil, you?ll find out what kind of fitness and nutrition plan is necessary to succeed in one of the toughest sports on the face of the planet. Wil and I compare Ironman triathlon to motocross, talk about Wil?s motocross fitness routine, what Wil eats and drinks for motocross, tracking heart rates, racing with an injury, and more!

Don?t believe that motocross is an extreme sport that ?just might beat up your body more than any other sport??Then watch this?crazy crash sequence video with Wil Hahn, and then keep reading for a motocross fitness routine?

An Extreme Fitness Routine

Motocross requires a combination of coordination, strength, power and extreme lactic acid buffering capabilities. To build this kind of extreme fitness, try?the following full body exercise routine, performed three times per week.

-5-10 minute dynamic warm-up (Don?t know what a dynamic warm-up is? Read this mobility article.)

-3-4 sets of 6-10 reps of each of the following, performed as either a circuit for an extreme twist, or with 60 seconds to 2 minutes recovery after each exercise for a more traditional approach (get exercise videos at YouTube.com/BenGreenfieldFitness)

• Vertical Pulling (i.e. pull-up)
• Vertical Pushing (i.e. overhead press)
• Horizontal Pulling (i.e. seated row)
• Horizontal Pushing (i.e. incline bench press)
• Double or Single Leg Strength (i.e. squat)
• Lift (i.e. deadlift)

3-4 sets of 6-10 reps of any or all of the following, performed as either a circuit, or with 60 seconds to 2 minutes recovery after each exercise:

• Slams (i.e. medicine ball slams)
• Throws (i.e. medicine ball throws)
• Tosses (i.e. medicine ball underhand throws)
• Jumps (i.e. double leg box jumps)

Finish with 3 sets of 12-15 reps, back-to-back, of each of the following:

• Twists (i.e. cable torso twists)
• Core flexion (i.e. hanging leg raises)

Then, at a separate time of day, or on your ?non-lifting? day, do 20-30 minutes of high intensity interval training, which would include treadmill or cycling intervals, rowing, swimming, sprint repeats etc., preferably with time lengths of 20-60 seconds and rest intervals of 10-30 seconds.

Assuming you?re also practicing or playing a sport, this routine is more than enough to get you fit fast.

If you?re not practicing or playing a sport, you may want to add in a 2-4 extra 30-60 minute ?tempo? or aerobic workouts.

After you take a listen to the interview (using the free?BenGreenfieldFitness phone app), or after you try the motocross fitness routine, leave your questions, comments and feedback below.

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Source: http://www.bengreenfieldfitness.com/2013/06/motocross-fitness-routine/?utm_source=rss&utm_medium=rss&utm_campaign=motocross-fitness-routine

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Stone Age Snails

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Stone Age Snails
Stone Age humans may have carried snails to Ireland from the Pyrenees

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Posted on: Thursday, Jun 20, 2013, 8:13am
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Source: http://www.labspaces.net/128707/Stone_Age_Snails

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What does Jeb Bush want? (Washington Post)

Share With Friends: | | Politics - Top Stories Stories, News Feeds and News via Feedzilla.

Source: http://news.feedzilla.com/en_us/stories/politics/top-stories/301798747?client_source=feed&format=rss

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TRAPPIST participated in the detection of ten percent of all transiting exoplanets known to date

Apr. 25, 2013 ? Among the many planets detected orbiting other stars (exoplanets) over the last twenty years, a little less than three hundred periodically pass in front of their star. This is what astronomers call a planetary transit. Exoplanets that "transit" their stars are key objects for the study of other planetary systems, because they are the only planets beyond our solar system that can be studied in detail, both in terms of their physical parameters (mass, radius, orbital parameters) and their atmospheric properties (thermal structure, dynamics, composition).

The University of Liege (ULg) is deeply involved in this exciting research topic, notably through its TRAPPIST[1] robotic telescope installed in 2010 in one of the best astronomical sites of the world, the La Silla European Southern Observatory in the Chilean Atacama desert. One of the scientific objectives of this telescope is the detection and study of exoplanets via the accurate measurement of their transits. In just three years, it has fully demonstrated its great potential in this area. Indeed, TRAPPIST participated in the detection of thirty planets, representing ten percent of all transiting exoplanets known to date. This important contribution is the result of the excellent expertise of the Liege astronomers, and their active collaboration with other international teams of "planet hunters," including the Swiss team of Professor Didier Queloz, co-discoverer of the first exoplanet in 1995.

Among the thirty exoplanets co-detected by TRAPPIST, most are gas giants similar to Jupiter, but in much closer orbits. "With the intense radiation that they undergo from their star, these planets are real gold mines for the study of other worlds," says Micha?l Gillon, Principal Investigator of the TRAPPIST exoplanets program. "Indeed, it makes possible a number of measurements that give us access to valuable information on their atmospheric properties. " TRAPPIST also detected the transit of a planet twice smaller than Jupiter orbiting a nearby star much less massive than the Sun. "The name of this small planet is GJ3470b" continues Micha?l Gillon, "and it has a mass and a size comparable to those of Uranus and Neptune, suggesting a composition rich in water ice. The detection of this planet much smaller than Jupiter is very exciting, not only for its own study, but also because it demonstrates that by focusing on even less massive stars, TRAPPIST should be able to detect rocky planets similar in size and mass to Earth. Our current projects go in that direction. "

Probably dreaming of other Earths too, TRAPPIST continues to observe the gorgeous Chilean sky night after night, to the delight of Liege astronomers that analyze its valuable data thirteen thousand kilometers away ...

[1] TRAPPIST stands for TRAnsiting Planets and PlanetesImals Small Telescope.

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Journal Reference:

1. M. Gillon, D. R. Anderson, A. Collier-Cameron, A. P. Doyle, A. Fumel, C. Hellier, E. Jehin, M. Lendl, P. F. L. Maxted, J. Montalban, F. Pepe, D. Pollacco, D. Queloz, D. Segransan, A. M. S. Smith, B. Smalley, J. Southworth, A. H. M. J. Triaud, S. Udry, R. G. West. WASP-64b and WASP-72b: two new transiting highly irradiated giant planets. Astronomy and Astrophysic, 2013 [link]

Note: If no author is given, the source is cited instead.

Disclaimer: Views expressed in this article do not necessarily reflect those of ScienceDaily or its staff.

Source: http://feeds.sciencedaily.com/~r/sciencedaily/space_time/astronomy/~3/4DOSGoWcq2k/130425103237.htm

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The Daily Roundup for 04.25.2013

You might say the day is never really done in consumer technology news. Your workday, however, hopefully draws to a close at some point. This is the Daily Roundup on Engadget, a quick peek back at the top headlines for the past 24 hours -- all handpicked by the editors here at the site. Click on through the break, and enjoy.

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Source: http://www.engadget.com/2013/04/25/the-daily-roundup-for-04-25-2013/?utm_medium=feed&utm_source=Feed_Classic&utm_campaign=Engadget

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ESPNcricinfo IPL Fantasy League guide: Delhi Daredevils vs. Kings ...

ESPNcricinfo IPL Fantasy League guide: Delhi Daredevils vs. Kings XI Punjab

The Indian Premiere League (IPL) action will continue tonight, April 23, 2013, with the Delhi Daredevils taking on the Kings XI Punjab in front of the Delhi crowd.

Both the teams have been inconsistent. While the men in blue have been struggling to find victories, Adam Gilchrist and his boys are having a tough time finding momentum. They have won a few games pretty convincingly, asserting themselves as a force to be reckoned with, but then gone on to taste bitter defeat in some games, which made it obvious that there is still plenty of work that needs to be done in the nets.

Delhi Daredevils are fortunate to have the presence of Viv Richards in their camp and this changed their fortunes drastically in the previous game, where the Delhi Daredevils openers, namely Virender Sehwag and Mahela Jayawardene, took apart the opposition.

The ESPNcricinfo IPL Fantasy League enthusiasts will be wondering about the best picks for today?s match and whether to bet their money on Delhi Daredevils or Kings XI Punjab.

Sehwag and Jayawardene have shown their ability to cause destruction in the previous game, which makes them deserving of a place in your fantasy league team. David Warner is another player from the Delhi Daredevils who is expected to give a smashing performance soon.

From the Kings XI Punjab side, David Miller is definitely the man you should opt to put in your team. He has already displayed his hard-hitting abilities and is expected to show no mercy to the Delhi Daredevils bowlers, who seem to be lacking sting, especially with the place of Morne Morkel doubtful in today?s game.

Azhar Mahmood of Kings XI Punjab is definitely a player worth having in your IPL Fantasy League team. He can and in fact does make significant contributions with the ball as well as the bat. Wait for the toss and team announcement before putting him in your team though, as news is that he will not be playing today?s match. If he does not play, then go with David Hussey. He may not be as reliable as his brother Mr. Cricket, i.e. Michael Hussey, but he sure can deliver on his day.

Source: http://blogs.bettor.com/ESPNcricinfo-IPL-Fantasy-League-guide-Delhi-Daredevils-vs-Kings-XI-Punjab-a214693

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Help 'Bobby Ewing' and homeless pets in West by adopting from ...

Bobby Ewing is looking for a forever home with a big yard (he promises not to drill for oil in it) (Operation Kindness)

Hundreds of pets have lost their homes as a result of the April 17 fertilizer plant explosion in West Texas. Operation Kindness in Carrollton, the largest no-kill shelter in North Texas, is working with the Humane Society of Central Texas?in Waco, to find them forever homes.

The best way to help is by fostering or adopting some of the beautiful dogs and cats at Operation Kindness like Bobby Ewing (a?lab/Great Pyrenees mix)?or Felicia (a domestic shorthair mix) which will open up space for the pets that are being moved from West to the Waco City Shelter and from the Waco City Shelter to Carrollton. Operation Kindness cares for an average of 300 animals at the shelter daily, with more than 100 in foster homes.

If you?re thinking of adopting, Operation Kindness is offering $25 off fees through April 30 for those who sign a pledge against cruelty to animals as our?Joy Tipping has reported; ?in addition to going to the shelter itself at 3201 Earhart Drive, Carrollton (972-418-PAWS), there?s also a Saturday adoption event from 11 am. to 3 p.m. at FETCH! at Ebby Halliday Realtors, 5999 Northwest Holiday at Preston Road, Dallas.

If your home is too full but there?s still room in your heart, money or gift cards are appreciate for Operation Kindness or to the Humane Society of Central Texas (call 254-754-1454 and?be careful to make sure your donations are going to the right place and not to fraudulent sites masquerading as charities).

Here are some of the beauties looking for their forever homes:

Oliver and Olivia

Oliver & Olivia (Olivia is in the pink collar) are from the Waco shelter. Olivia is 1 year old and weighs 5.7 lbs. Oliver is 2 years old and weighs 4.3 pounds. They are Chihuahua/Affenpinscher mix.

Bobby Ewing is a year-old lab/Great Pyrenees mix who was found as a stray in January. He is just over a year old and weighs 60 pounds. He is good with kids and has lots of energy. He would love a good home with a big yard. (He promises not to drill for oil in the yard, too).

Felicia

Felicia is a two-and-a-half year old domestic, shorthair mix with beautiful markings and hypnotic eyes who was abandoned at?Operation?Kindness?with a kitty friend. They were left outside the shelter in a box all night, so they were frightened and nervous when they arrived, but they?ve come a long way since then.??She is a quiet, sweet lap cat who would be ideal for single adults and couples without children.

Buck, Rosie, Benjamin, Sammy and UB

Buck, Rosie, Benjamin, Sammy and UB?are 2-month-old?Chihuahua mix puppies. They?just came back to the shelter from foster care and are ready for their forever homes.

Orco

Orco is a 10-month-old domestic, shorthair mix with a loving and affectionate disposition. ?Orco was found as a stray and taken in by a kind citizen. Arrangements were made and he was brought to?Operation?Kindness?for a fresh start. Orco is a fun, playful kitten who loves everyone: kids, adults, other cats ? he?s even good with dogs.

Source: http://dallaslifeblog.dallasnews.com/2013/04/help-bobby-ewing-and-homeless-pets-in-west-by-adopting-from-operation-kindness-in-carrollton.html/

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