Sunday, August 14, 2011
Friday, August 12, 2011
Thursday, August 11, 2011
Friday- 08.12.11 - WOD
12min AMRAP
Power Clean x 5 (135#/95)
200m Run
Then....
1x1x1x1x1 - To 1 Rep Max Power Clean
Power Clean x 5 (135#/95)
200m Run
Then....
1x1x1x1x1 - To 1 Rep Max Power Clean
If your interested:
On Saturday August 13th at 10:30am, Lulelemon and River City CrossFit are hosting a free WOD at the Quarry. The WOD is open to who ever would like to go..It would be a great opportunity to meet athletes from other boxes. It is definitely going to be a sweat fest...so if your going to do it, drink up! (water that is)..
Wednesday, August 10, 2011
Thursday 08-11-2011
3 RFT
400m run
20 push ups
40 air squats
There is a buy in, Only one way to find out what it is and I ain't saying..
400m run
20 push ups
40 air squats
There is a buy in, Only one way to find out what it is and I ain't saying..
FIGHT GONE BAD 6
Hey everyone,
I just want to remind y'all about Fight Gone Bad 6 on September 17th. The flyer is up in the box. There is a sign up sheet and a waiver to fill out. It is a great event for an even better cause. Even if you dont want to compete at the RX'd level, there will be a scaled level. Even if you don't want to do the WOD, it would be great for y'all to come out and support the athletes going through or volunteer. The t-shirts are going to be awesome..I can extend the deadline a little bit longer, but the organizers are going to need a list of those athletes that are participating so a heat list can be drawn up..We are looking at about 200 athletes participating..So if your interested, talk to your trainer about how to sign up..
Ken
I just want to remind y'all about Fight Gone Bad 6 on September 17th. The flyer is up in the box. There is a sign up sheet and a waiver to fill out. It is a great event for an even better cause. Even if you dont want to compete at the RX'd level, there will be a scaled level. Even if you don't want to do the WOD, it would be great for y'all to come out and support the athletes going through or volunteer. The t-shirts are going to be awesome..I can extend the deadline a little bit longer, but the organizers are going to need a list of those athletes that are participating so a heat list can be drawn up..We are looking at about 200 athletes participating..So if your interested, talk to your trainer about how to sign up..
Ken
Tuesday, August 9, 2011
Wednesday- 08.10.11 - WOD
20min AMRAP
200m Row
Press x 7 (75#/55#)
Box Jumps x 15
Looks like good practice for FIGHT GONE BAD....GET READY
200m Row
Press x 7 (75#/55#)
Box Jumps x 15
Looks like good practice for FIGHT GONE BAD....GET READY
Monday, August 8, 2011
FIGHT GONE BAD 6
I have a meeting today at 1:30 pm to finalize the FGB6 event on September 17, in San Antonio. I will have the location, times, deadlines, shirt info, flyer and prices. Just put that date on your calender. Even if you dont do FGB6, you can still come out and cheer your fellow athletes on during the wod.
Update, the FGB6 is going to be at 410 and Blanco in the parking lot of the Alamo Draft House. It will be on Sept. 17..the demo WOD is taking place at 7:45 am and the first heat will run at 8:00 am. New Balance will be providing the prizes for the RX'd workout. There will be other venders at the event. The T-shirt for the event is cool.
I have posted a flyer explaining the event at the box, so check it out sign up. I will print out waivers to sign and they will be at the box. Remember this is a huge fundraising event for the Wounded Warrior Program. It is your chance to contribute and participate in a great event.
Ken
Update, the FGB6 is going to be at 410 and Blanco in the parking lot of the Alamo Draft House. It will be on Sept. 17..the demo WOD is taking place at 7:45 am and the first heat will run at 8:00 am. New Balance will be providing the prizes for the RX'd workout. There will be other venders at the event. The T-shirt for the event is cool.
I have posted a flyer explaining the event at the box, so check it out sign up. I will print out waivers to sign and they will be at the box. Remember this is a huge fundraising event for the Wounded Warrior Program. It is your chance to contribute and participate in a great event.
Ken
Friday, August 5, 2011
Thursday, August 4, 2011
Hot weather
I guess y'all have noticed how hot it is. So I was wondering if anyone has a frig they would be to possibly give away:) or sell to the box. I think having some cold water would be great. If so contact coach Ken. Subzero, Viking whatever. (joke). Thanks!
Wednesday, August 3, 2011
Exercising barefoot-checkout this article..
http://www.foxnews.com/health/2011/08/03/should-be-exercising-barefoot/
Tuesday, August 2, 2011
Monday, August 1, 2011
Sunday, July 31, 2011
Monday 7-31-11
There is a new sheriff in town this month, so strap your boots.
12 min amrap
5 deadlifts RX'd Men 135 Women 95
10 push ups
15 k2c (knees to chest)
then pair up,
5x5 deadlifts work up to one rep max..
So when you get to the box warm up and start setting up for your deadlifts..
12 min amrap
5 deadlifts RX'd Men 135 Women 95
10 push ups
15 k2c (knees to chest)
then pair up,
5x5 deadlifts work up to one rep max..
So when you get to the box warm up and start setting up for your deadlifts..
Thursday, July 28, 2011
Friday- 07.29.11 - WOD
5 RFT
KETTLE BELL SWINGS x 15
SIT-UPS x 15
WEIGHTED STEP-UPS x 15
200M FARMER CARRY
KETTLE BELL SWINGS x 15
SIT-UPS x 15
WEIGHTED STEP-UPS x 15
200M FARMER CARRY
Fight Gone Bad 6 (FGB6)
Hey everyone,
I want to let you know that FBG6 is coming up. We are going to be participating with about 11 other boxes in San Antonio. We had our first meeting on the 26th to start the ball rolling. I can give you some of the details now. It will be held on September 17th. It is a competion, but also alot of fun. It is a great opportunity to meet athletes from other boxes. There will be food and drink at the event. The main purpose for FBG6 is to support the Wounded Warrior Project, Live Strong, and the CrossFit Foundation. The entry fee will get you a FGB6 t-shirt and will be your donation to the cause. Put the date on your calender and I will have more info to come. We will meet again on August 8th. If you want to know more, Carol Carew, Julie and Rob Schaffer, and Coach Brent participated in the event last year.
Just so you know, there will be a scaled version and the RX'd version of the workout. I will have more details..Think about!
I want to let you know that FBG6 is coming up. We are going to be participating with about 11 other boxes in San Antonio. We had our first meeting on the 26th to start the ball rolling. I can give you some of the details now. It will be held on September 17th. It is a competion, but also alot of fun. It is a great opportunity to meet athletes from other boxes. There will be food and drink at the event. The main purpose for FBG6 is to support the Wounded Warrior Project, Live Strong, and the CrossFit Foundation. The entry fee will get you a FGB6 t-shirt and will be your donation to the cause. Put the date on your calender and I will have more info to come. We will meet again on August 8th. If you want to know more, Carol Carew, Julie and Rob Schaffer, and Coach Brent participated in the event last year.
Just so you know, there will be a scaled version and the RX'd version of the workout. I will have more details..Think about!
Wednesday, July 27, 2011
Tuesday, July 26, 2011
Monday, July 25, 2011
Sunday, July 24, 2011
Friday, July 22, 2011
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Wednesday- 07.20.11 - WOD
TEAM WOD
EVERYONE 1000M ROW
20 BOX JUMPS
20 PUSH-UPS
20 KB SWINGS
20 WALL BALLS
400M RUN
EVERYONE 1000M ROW
20 BOX JUMPS
20 PUSH-UPS
20 KB SWINGS
20 WALL BALLS
400M RUN
Monday, July 18, 2011
Sunday, July 17, 2011
Thursday, July 14, 2011
Wednesday, July 13, 2011
Thursday - 7.14.11 - WOD
10 RFT
CURTIS P x 5 (115#)
DOUBLE UNDERS OR TUCK JUMPS x 20
Try Link for youtube video on Curtis P if it doesn't work search Seal Fit Curtis P on youtube.
http://www.youtube.com/watch?v=uLff8fhPIQg
CURTIS P x 5 (115#)
DOUBLE UNDERS OR TUCK JUMPS x 20
Try Link for youtube video on Curtis P if it doesn't work search Seal Fit Curtis P on youtube.
http://www.youtube.com/watch?v=uLff8fhPIQg
Tuesday, July 12, 2011
Monday, July 11, 2011
Tuesday- 07.12.11- WOD
6 Stations x 6 Minutes
Row - 6min
Wall Balls over Pull-up Bar x 10
Push-ups x 12
KB Swings x 8
KB Front Squat x 12
Row - 6min
Wall Balls over Pull-up Bar x 10
Push-ups x 12
KB Swings x 8
KB Front Squat x 12
Sunday, July 10, 2011
Thursday, July 7, 2011
Wednesday, July 6, 2011
Tuesday, July 5, 2011
Sunday, July 3, 2011
Friday, July 1, 2011
July 4th
The box will be closed July 4th. Everyone have fun on Sunday and Monday. Stay safe and watch your diet. Schedule will be posted this weekend. Ken
Thursday, June 30, 2011
Thursday
20 min amrap
5 thrusters RX'd men 95 lb, women 65 lb
7 hanging power cleans
10 sumo deadlift high pulls
5 thrusters RX'd men 95 lb, women 65 lb
7 hanging power cleans
10 sumo deadlift high pulls
Wed WOD
10 HSPU
20 Burpees
30 K2E
40 Box jumps
50 Dips
60 pullups
70 push ups
80 sit ups
90 air squats
100 double unders
Beginner 15 reps each
L1-@ K2E, 30 reps for the rest
L2-@Dips, 50 reps for the rest
L3-RX'd
20 Burpees
30 K2E
40 Box jumps
50 Dips
60 pullups
70 push ups
80 sit ups
90 air squats
100 double unders
Beginner 15 reps each
L1-@ K2E, 30 reps for the rest
L2-@Dips, 50 reps for the rest
L3-RX'd
Tuesday, June 28, 2011
Tuesday WOD
5 rft
20 back squats RX'd Men 135, Women 95
12 walkouts
10 sit ups
Great job this morning..remember on the squats you need to go past parallel and the push ups you need to put chest to floor. If you are unable to do these then the weight is too much on the squat and you should be on your knees doing the push up. We are looking for full range of motion. Also, these are high intensity workouts.. If you have to stop to longer than a few seconds during the workout you need to adjust your weight..
20 back squats RX'd Men 135, Women 95
12 walkouts
10 sit ups
Great job this morning..remember on the squats you need to go past parallel and the push ups you need to put chest to floor. If you are unable to do these then the weight is too much on the squat and you should be on your knees doing the push up. We are looking for full range of motion. Also, these are high intensity workouts.. If you have to stop to longer than a few seconds during the workout you need to adjust your weight..
Monday, June 27, 2011
0530, 0600, 0700 classes
Great work this morning on todays WOD. That was a tough one and y'all did a great job pushing through it. I would like to send out a welcome to Laura Anderson and Bridget Ross. They came into the 0600 this morning. It was also very nice to meet Bailey, hope to see you at the box again.
Sunday, June 26, 2011
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Wednesday- 06.22.11 - WOD
For Time:
Dead Lift x 15 (225#)
Push up x 50
Dead Lift x 12
Push up x 40
Dead Lift x 9
Push up x 30
Dead Lift x 6
Push up x 20
Dead Lift x 3
Push up x 10
Dead Lift x 15 (225#)
Push up x 50
Dead Lift x 12
Push up x 40
Dead Lift x 9
Push up x 30
Dead Lift x 6
Push up x 20
Dead Lift x 3
Push up x 10
Monday, June 20, 2011
Sunday, June 19, 2011
Monday - 06.20.11 - WOD
For Time:
50 Pullups
400m Run
21 Thrusters (95#)
800m Run
21 Thrusters (95#)
400m Run
50 Pullups
50 Pullups
400m Run
21 Thrusters (95#)
800m Run
21 Thrusters (95#)
400m Run
50 Pullups
Thursday, June 16, 2011
Tuesday, June 14, 2011
Wednesday- 06.15.11 - WOD
For Time:
50 Wallballs
50 Pull-ups
35 Wallballs
35 Pull-ups
20 Wallballs
20 Pull-ups
50 Wallballs
50 Pull-ups
35 Wallballs
35 Pull-ups
20 Wallballs
20 Pull-ups
Monday, June 13, 2011
Thursday, June 9, 2011
A very cool blog to read..
One of my friends that I work with at the police station downtown introduced CrossFit to his wife. She decided to blog about her experience with the program. She is a great writer as you will see upon reading the entries.
Check out her blog: crossfitfattie.com
Check out her blog: crossfitfattie.com
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Monday, June 6, 2011
Sunday, June 5, 2011
Thursday, June 2, 2011
Tonights party
If you need help finding or getting into the subdivision for the party just call Laura @ 210-372-3192 or Ken @ 210-473-4882..
See y'all there..
See y'all there..
Wednesday, June 1, 2011
Thursday - 6.02.11 - WOD
5 RFT
12- DEAD LIFT (155#)
9- HANGING POWER CLEAN (155#)
6- PUSH JERK (155#)
PARTY TIME......
12- DEAD LIFT (155#)
9- HANGING POWER CLEAN (155#)
6- PUSH JERK (155#)
PARTY TIME......
Tuesday, May 31, 2011
Wednesday- 06.01.11 - WOD
100' Walking Lunge
21 pull ups/ situps
100' Walking Lunge
18 pull ups/ situps
100' Walking Lunge
15 pull ups/ situps
100' Walking Lunge
12 pull ups/ situps
100' Walking Lunge
9 pull ups/ situps
100' Walking Lunge
6 pull ups/ situps
100' Walking Lunge
3 pull ups/ situps
Dont forget to plan ahead for the party Thursday.
21 pull ups/ situps
100' Walking Lunge
18 pull ups/ situps
100' Walking Lunge
15 pull ups/ situps
100' Walking Lunge
12 pull ups/ situps
100' Walking Lunge
9 pull ups/ situps
100' Walking Lunge
6 pull ups/ situps
100' Walking Lunge
3 pull ups/ situps
Dont forget to plan ahead for the party Thursday.
Saying Good Bye to a Long Time Athlete at the Box
If y'all don't already know, Rob Neal will be leaving us to pursue other endeavors in the Northern Territories.. That is he is changing jobs and moving to the Pan Handle. It is a happy day for Rob and his family, they will be moving closer to family, which is great. But a sad day for the box, because he is leaving his crossfit family.
I can tell you that when Rob first showed up and did his first WOD it was really, really challenging for him. He will be happy to tell you about it. He realized what he needed to do and today he is kicking these WODs *$%! all over the place. He will find another box up there, hit it hard and do us proud.
We are having a going away party at the Stone Creek Clubhouse on June 2nd starting at 5:00 pm. Coach Laura has been putting it together and much thanks to her for doing so.If you have any questions about how to get there or what to bring, ask any of the coaches and they will get you an answer.
If you have anything you would like to add, please do in the comments section. I know we would all like to read them..
I can tell you that when Rob first showed up and did his first WOD it was really, really challenging for him. He will be happy to tell you about it. He realized what he needed to do and today he is kicking these WODs *$%! all over the place. He will find another box up there, hit it hard and do us proud.
We are having a going away party at the Stone Creek Clubhouse on June 2nd starting at 5:00 pm. Coach Laura has been putting it together and much thanks to her for doing so.If you have any questions about how to get there or what to bring, ask any of the coaches and they will get you an answer.
If you have anything you would like to add, please do in the comments section. I know we would all like to read them..
Monday, May 30, 2011
Memorial Day Murph
Happy Memorial Day
Give Thanks to the Troops
Murph was a big hit... Next year we will strapping on the vest.
Give Thanks to the Troops
Murph was a big hit... Next year we will strapping on the vest.
Friday, May 27, 2011
May 30th Memorial Day
Just wanted to let y'all know that the only classes we will have on Memorial Day are the 8 am and 9 am, they wod is Murph..
So there will be no 5:30, 6:00, 7:00, 10:00 or 6:30..
Coach Ken
So there will be no 5:30, 6:00, 7:00, 10:00 or 6:30..
Coach Ken
T-Shirt Design Contest
Please vote for which t-shirt design wins the contest. Sign your name to the one you like.
Thanks..
Thanks..
Wednesday, May 25, 2011
Thursday- 5.26.11 - WOD
7 RFT
10 Snatches (75#)
15 Push ups
REMEMBER MEMORIAL DAY-- MURPH
1-mile run
100-pull up
200-push up
300-air squat
1-mile run
--All for Time--
This one is for the troops. (Warrior WOD)
10 Snatches (75#)
15 Push ups
REMEMBER MEMORIAL DAY-- MURPH
1-mile run
100-pull up
200-push up
300-air squat
1-mile run
--All for Time--
This one is for the troops. (Warrior WOD)
Tuesday, May 24, 2011
MURPH
Any one interested in doing the wod "MURPH" go to www.memorialdaymurph.com and register. Murph will start monday the 30th at 9am. Text or email brent if you are going to sign up.
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005
The Workout:
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005
The Workout:
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Monday, May 23, 2011
Tuesday- 05.24.11- WOD
Clean and Jerk on the Minute (135#)
(1 min.= 1 rep: 2 min= 2 rep: 3 min= 3 rep....... until you run out of time to complete required reps)
Remember to warm-up... moving thru the movement with little to no weight.
(1 min.= 1 rep: 2 min= 2 rep: 3 min= 3 rep....... until you run out of time to complete required reps)
Remember to warm-up... moving thru the movement with little to no weight.
Sunday, May 22, 2011
Monday- 05.23.11 -- WOD
2 RFT (Rounds For Time)
100' Walking Lunge
21 KB Swings
21 Pull up
21 Burpees
21 Ball Slams
Great WOD to Start the Week.
Ask any of the coaches about The Memorial Day Murph.
100' Walking Lunge
21 KB Swings
21 Pull up
21 Burpees
21 Ball Slams
Great WOD to Start the Week.
Ask any of the coaches about The Memorial Day Murph.
Friday, May 20, 2011
Friday WOD
21 reps body weight dead lift
400m run
21 reps knees to elbows
18 DL
400m
18 K2E
15 DL
400m
15 K2E
12 DL
400m
12 K2E
Scale weight for deadlift(DL), scale knees to elbows (K2E) w/knees to chest.
Nice work everyone, I like the intensity..
Thursday, May 19, 2011
Thursday
3 RFT
500 m row
30 OHS. (overhead squats)
21 pushups. (hands off floor at bottom)
Remember, to have a solid OHS you need to have a solid air squat. If your air squat is not solid then you have to go light on the weight. This is a midline stabilization exercise.
500 m row
30 OHS. (overhead squats)
21 pushups. (hands off floor at bottom)
Remember, to have a solid OHS you need to have a solid air squat. If your air squat is not solid then you have to go light on the weight. This is a midline stabilization exercise.
Wednesday, May 18, 2011
Tuesday, May 17, 2011
Tuesday
7. Rounds for time
10 push press
10. Box jumps
10. Hollow rocks
Remember these are high intensity workouts. The push press is a quick movement. You have to dip/drive violently with those hips. There is no pause at the bottom of the dip. Hollow rocks, your hands and feet should only be a 1 foot off the floor. Not over your head!:)
10 push press
10. Box jumps
10. Hollow rocks
Remember these are high intensity workouts. The push press is a quick movement. You have to dip/drive violently with those hips. There is no pause at the bottom of the dip. Hollow rocks, your hands and feet should only be a 1 foot off the floor. Not over your head!:)
Monday, May 16, 2011
Monday
For those that missed it, Saturday we did FGB "Fight Gone Bad". We had Josh, Mike Yost, Karen and Elaine. You guys did a great job. That is such a good workout. It has just the right amount of exercises to kick your butt..
Karen, Elaine and Mike, it was nice to meet y'all. I like the effort and drive to compete that y'all showed. With better form, your speed during these workouts will increase.
Please keep Susan in mind as she is in here recovery from a terrible vehicle accident. Susan we need you back in the box as soon as your able. There is a jump box with your name on it..
Last but not least, Y'all give a big shout out to Chach and Aaron.. They attended their Level 1 instructors class at Alamo CrossFit this last weekend. Yes, they passed with flying colors..So will will be seeing them leading a class or two very soon.
Karen, Elaine and Mike, it was nice to meet y'all. I like the effort and drive to compete that y'all showed. With better form, your speed during these workouts will increase.
Please keep Susan in mind as she is in here recovery from a terrible vehicle accident. Susan we need you back in the box as soon as your able. There is a jump box with your name on it..
Last but not least, Y'all give a big shout out to Chach and Aaron.. They attended their Level 1 instructors class at Alamo CrossFit this last weekend. Yes, they passed with flying colors..So will will be seeing them leading a class or two very soon.
Friday, May 13, 2011
One Less 5K/3K Walk Run
Don't forget tomorrow morning at 9am the one less 5k will be going on in joshua springs in comfort. oneless5k.blogspot.com
Tuesday, May 10, 2011
Tuesday
3 RFT
15 pass through
20 box jumps
400m run
Nice workout this morning. I think Brent was feeling sorry for y'all after yesterdays workout, so he gave y'all a little break today. But you know what that means! He will probably make it up tomorrow..
15 pass through
20 box jumps
400m run
Nice workout this morning. I think Brent was feeling sorry for y'all after yesterdays workout, so he gave y'all a little break today. But you know what that means! He will probably make it up tomorrow..
Monday
20 min AMRAP
5 chest to bar pullups
10 wallball Men 20lb, Women 10lb
15 Kettlebell Swings Men 53 lb, Women 35 lb
Y'all did an excellent job on this one. The weather is going to start getting hotter, but not as hot as it was in the old box. So make sure you are bringing water and drinking water throughout the day.
I do want to let y'all know that I heard Susan walked a little bit yesterday. That is great news. If y'all know Susan, y'all know that this will not keep her down.
We are all thinking about you Susan..
5 chest to bar pullups
10 wallball Men 20lb, Women 10lb
15 Kettlebell Swings Men 53 lb, Women 35 lb
Y'all did an excellent job on this one. The weather is going to start getting hotter, but not as hot as it was in the old box. So make sure you are bringing water and drinking water throughout the day.
I do want to let y'all know that I heard Susan walked a little bit yesterday. That is great news. If y'all know Susan, y'all know that this will not keep her down.
We are all thinking about you Susan..
Saturday, May 7, 2011
Saturday Morning
"ANGIE"
100 pull ups
100 sit ups
100 push ups
100 air squats
You must complete one exercise before moving to the next one.
Great work today: Billy, Stephanie, Josh, Donniece and Naomi..Here is a picture showing just how tough it was..
Wednesday, May 4, 2011
Tuesday, May 3, 2011
Mondays WOD
5 rounds for time (RFT)
5 thrusters M 135 lb, W 95 lb
400m run
Y'all did a great job today.. Just remember to concentrate on your form especially when the weight gets heavy. Good form will get you through the exercise. I notice a lot of people still dropping their elbows and leaning forward when doing thrusters. Remember you want to place the bar on a shelf created by your shoulders. This can only be done by keeping your elbows high, don't let them drop. This allows you to use your hips to drive the bar up and finish the movement with your arms. If you don't rest the bar on that shelf, then you cant get the power from your hips to drive the bar up. All the power that comes from a thruster is generated by your hips, not your arms. Creating that shelf is difficult at first, but as soon as you realize how well this works it becomes easier.
5 thrusters M 135 lb, W 95 lb
400m run
Y'all did a great job today.. Just remember to concentrate on your form especially when the weight gets heavy. Good form will get you through the exercise. I notice a lot of people still dropping their elbows and leaning forward when doing thrusters. Remember you want to place the bar on a shelf created by your shoulders. This can only be done by keeping your elbows high, don't let them drop. This allows you to use your hips to drive the bar up and finish the movement with your arms. If you don't rest the bar on that shelf, then you cant get the power from your hips to drive the bar up. All the power that comes from a thruster is generated by your hips, not your arms. Creating that shelf is difficult at first, but as soon as you realize how well this works it becomes easier.
Sunday, May 1, 2011
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