How You Do Anything...

Stacy...

Benny

“Difficulties increase the nearer we approach the goal”

It's Saturday. It's stolen. It's "The Saturday Stolen Post," presented by Shoreline CrossFit. The thoughts reflected in the article below have been addressed here before, but I dig the alternate views on very true subjects. You never know who's sentence will be your sentence, even if they say the same thing.

 

I thought to myself, 

Why would this be painted on a gym wall?”  I didn’t have to think too long before I came up with an answer. Think about your habits in the gym.  I am willing to be that these are your habits in life.

Do you cheat frequently?  I bet dishonest practices pervade your daily life. 

Do you not put 100% forth in your WODs?  I bet you are a slacker in your everyday activities.

Are you unfriendly and inconsiderate to those working out alongside you?  I am willing to bet your family and colleagues dread your presence.

Do you contantly try to justify mistakes and error that you make? I bet your friends are tired of your excuses.

Now, the good news is that this rule applies to favorable behaviors in the gym too.

Do you put your blood, sweat, and tears into every WOD?  I am sure your work ethic at home and secularly is second to none.

Do you find yourself calling your own bad reps aloud?  I’m sure your boss will trust you with the company AMEX.

Do you admit error when you are wrong and prove yourself coachable?  I am sure that you learn something new daily.

When a working is just absolutely wrecking you, do you figure out a way to finish it?  I bet you have become quite the little problem solver in your everyday tasks.

You see, everything you do in the gym, transfers over to the person you are daily.  Your character is defined by the small actions that add up to be YOU at the completion of each day.  So, take all of this into consideration the next time you want to chop a couple reps off of a workout, or accept a rep that wasn’t performed at full range of motion~”How you do anything, is how you do everything.”

Strength:

Rest

For Time:

Rest

 

Steal This Video: CrossFitters Speak About Their Open Experience....

"Practice CrossFit Open WOD 11.5"

“What is hardest of all? That which seems most simple: to see with your eyes what is before your eyes.”

Our weekly "Steal This Vid" edition contains CrossFitters from every level attacking WOD 11.5. From Masters to newbies with not even a month of CF under their belt to fire-breathers with their eye on the prize.

Listen to their testimonies about the simplicity and beauty the 2011 CrossFit Open Season has provided. Hear it in their own words as individuals gain confidence and perspective, and celebrate the first Open Season ever coming to an end.

Imagine what next year will bring, and "Steal This Vid" to show others.  Instigate a fire we can all ride until then.

Strength:

Rest

For Time

"Coach's Choice"

Post team and time to comments.

When The Open Ends, Life Begins...

   Heather and Chuck... 

"He who makes a beast of himself, gets rid of the pain of being a man."

As the 2011 CrossFit Open season rolls to an end, one can only think back to the levels we have achieved, the magic our sport of fitness has ushered in, and the data we have collected about others and ourselves.

What will we do next? Some will go to regionals to test their will amongst others in the arena of the solo artist. Others will team up, and present themselves to a challenge made for more than any one man or women can handle. Others will do their part by judging, volunteering, or maybe the most important, cheering.

But when you catch yourself taking that big rewarding breath. That sort of aftermath...part triumphant, part relief sorta breath. Do you breathe in the air of renewal, ready to tackle the next obstacle? Or are you infected with the stench of fear? Fear so strong you can taste it.

It wasn't but six weeks ago that CrossFitters all over the world said, "I don't know, this new Open thing seems kinda sketchy. I want our big sectionals competition. I want that CrossFit atmosphere back." Six weeks later, assuming all was done correctly, I don't think you can find a CrossFitter alive who would opt for a single weekend of glory over this six-week long bliss binge. But in that weekly hit...that acid lover's rampage...where do we turn for our next fix now that the next Open is a year away?

Goal-less Hermits/Ravenous Vikings:

There are really only going to be two sides to this post-Open craze. Those left energized, ready for next year, and looking for ways to test themselves and grow. And those found goal-less. Lost in a sea of "should" and "should nots". When asked, of course you say, "I'm a #^&*@ing Viking." But is that what your actions say?

This year's Open easily exceeded the expectations of even the biggest naysayers. It served to make an already beautiful program even more meaningful to so many more. Everyone can play because everyone should, and if you don't leave this year's Open realizing it's just the start, you may be well on your way to a troll-like spot under the bridge, living like a Hermit "all back a the bus and shit."

I have seen the Hermits in the past, and to be honest I cannot understand this mode of thinking in the least. I realize this may be the hardest thing some folks have ever done. Getting ramped up weekly for a battle royal with themselves and the clock. But I can't grasp how some athletes feel everything is over...when others feel everything is just beginning, or at least starting anew again. 

What you have learned about yourself can be placed deep down in your mental fortress. A thing to be called upon when necessary. An undying will you know you have upon demand. Pair that with an appetite unquenchable for improvement. All the while guaranteeing next year will be just as much fun, and that you will finish even more rewarded. 

You see, Vikings pillaged and plundered and took whatever they wanted. Nothing was good enough. And not that you should rape and pillage your way through Europe after the Open, but that "never satisfied quest for the best" is an attitude we can adopt immediately. Add that to the data you collected during the Open telling you exactly what you're capable of as well as where you failed to perform, and your recipe for success is better than most Fortune five hundred companies. 

Most CrossFitters get this. I'm writing this for the few that may not. For the lost souls who may not already realize this little CrossFit thing is much less about a season of play and much more about a life of achievement. I write this to make sure we are all super damn clear on one thing. The 2011 CrossFit Open season is over, but CrossFit life starts again today...3,2,1

Strength:

Rest

For Score:

"Open WOD 11.6"

3-Thrusters 65/100

3-Chest to bar pull-ups

6-Thrusters 65/100

6-Chest to bar pull-ups

9-Thrusters 65/100

9-Chest to bar pull-ups

*Continue adding three reps to each event until WOD competition.

AMRAP 7 Minutes

Post score to comments.

Rules, Customs, Traditions, Laws: The Ones Worth Breaking...

 
KC... 

"Even the derelict wants an audience even though he knows he will never be applauded".

If we followed yesterday's rules and laws to a tee, the Spartans would have never rivaled Xerxes, Christ would have never said he was God, America would be paying for the Royal Wedding, and it would be hard to argue life is worth living.

Today I'm sure there is a custom, a tradition of sorts. A law, or so-called rule you begrudgingly adhere to for one reason or another. Maybe it is a compromise. A truly selfless act meant for another's happiness. Maybe the only reason you tow the line is the promise of punishment for a mishap.

What laws would you sign off to the past? What rules do you follow..do you hate? What customs are you breaking regardless of the consequences? Remember, rebellion to tyrants is obedience to God.

Speeding. Starting small with how much force you apply to the pedal vs how much you're allowed. Are traveling laws suited for all, or meant to keep good drivers safe from bad drivers? Are you a five, ten MPH or more regular offender, or good forbid five MPH under rule follower? Should there be a speed limit virtually everywhere, just school zones, or should we have to pass stricter driving tests to allow Nascar neighborhood driving?

Reading. Is it necessary to read every word written by a chosen author? Is there a time where the glance is better than the glare? Try reading quickly letting your eyes catch what you were meant to absorb...not reading everything meant for someone else becoming disinterested before you get to your blessing.

On another related note, I absolute detest "bolding" shit. But I am recommended to by various folks manning blogs across the country. The thought behind the "bold" is that it attaches your eye to the page better, and allows me to highlight my best work....bullshit. All my work is my best when I write it. Bolding is a personal rule I follow in hopes of reaching more because our time is apparently so finite I have to tell folks what to read instead of relying on readers to choose. I currently follow that rule, so that later I can break every rule. I never let a sentence go without hopes it touches someone. And one that hits you may not effect another. How then can I highlight my best? And yes, I "bolded" here...the irony is overwhelming.

While I'm here, screw plot, grammar and the like. Who the hell said my mind should attach to paper the way Melville's, Hemingway, or Shakespeare's did? They have already given there version so why copy their supposed "right" way, or ways taught by some collage professor who has their own version of what "creative" is. My plots, tone, conjecture, stream are my own.  If you dislike their charm, follow someone else's rules on their blog.

Family Tradition. I can't tell you how many people voiced, texted, or emailed their less than optimal state after Easter. They maintained needless customs at family get-togethers and ingested shit the Easter Bunny would have hopped away from. Now some folks were breaking the diet dogma rules because they had planned to, and wanted to, and were willing to suffer the consequences. Cool. Others, arguably, really just ate what was provided to avoid family conflict, or hurting others' feelings. I question any rule provided to the health conscious by the death conscious that suggests one partake in horribleness just to fit in. I more than condone eating whatever the hell you want as long as you call it what it is, but break the shit out of any rule that is meant to make someone else more comfortable with being bad while you're trying to be good.

Hitting Women: Ha. Just wanted to see if you were glaring or glancing. Of course you shouldn't hit women jackass. But have you seen our women? PCF girls would hit you back.

An Eye For An Eye. Yup, its in the Bible you biblical scholar you. Somewhere in there before the Messiah said "Turn the other cheek". Let's just choose the one that suits us for that particular day, because as a general rule that's what we do anyway. The Law of convenience seems to override every other. Turning the other cheek is convenient when the offense is small, but a greater offense is usually met with an old testament philosopher justifying their every attack, retribution and all.

Below, give a synopsis of the tyrant you followed today that you did not want to, or the law you will break tomorrow. Just voicing your disobedience may make others follow, and without rebels tyrants prevail.

 Strength:

Turkish Get-Up

1,1,1,1,1

Compare Here

For Score:

-One Full Alternating Tabata Of The Following-

-Burpees

-Box Jumps

Post weight moved and time to comments.

Eye Of The Storm: The Only Way There Is To Get Wet...

Hollywood...

"What am I to the universe, or, the universe, what is it to me"?

Your feeling before, during, and after a WOD are all very personal to you. But just because everyone doesn't know exactly whats mulling over in your mind, doesn't mean your unique. Join Doctor, Trainer, Brother, and all around Vunderkind Justin, as he accounts in beautiful tones, shapes, and dynamics his WOD feelings, and the value thereof.

Authored by: Justin Coby Pharm D

After finishing Sectionals WOD 5 today, I had the privilege of sharing an intimate conversation with the kind ladies in my personal cheering section.  I’m not gonna kid myself here, I know they had a secondary agenda in their support of a games WOD (just like we all do).  So I repaid their vocal motivation with an analysis of the WOD.  20 minute amrap….5 power cleans, 10 toes-to-bar, and 15 wall ball.  How would I describe that feeling?  I stole a line from The Princess Bride, when the Count puts dreaded pirate Wesley on the death machine, “I just took one year of your life away”.   If you’re not familiar with the picture, then “ouch” will suffice.  

Then I took a moment to truly relive the dizzying 20 minutes, or any rough amrap for that matter, and found a similarity in the suffering.  There always seems to be this rip in time, whether it be ½ or ¾ the way through the WOD, where a change in mentality occurs.  I have always referred to it as the eye of the storm.  For just a second the rain and thundering subsides, the sea calms, and everything around me seems to go peaceful.  The pain is no longer the loudest noise in the room, however, I can’t seem to hear anyone’s shouts either.  A soothing comes over me and I wish I could encapsulate the feeling and sell it on street corners.

Though I always assumed that everyone went through these stations of a longer WOD, I was surprised to see the reactions I got from my little group.  I had never discussed this aloud, and so had no precedent to go off from, but I realized that this is when the work can truly begin.  It’s like climbing a mountain, only to get to the peak and say, “Now I can sprint down to the valley”.  There’s a strength in it…there’s a fear in it…and the body takes over where the mind has stepped out.  This is where we have to go if we want to get better, I realized.  This is intensity training at its best…gut check time.  In this rip in time I am joined with images of a mother lifting a Suburban off her trapped child, an injured sprinter crawling across the finish line, and a soldier making the decision to cross over to a hero.  A bit dramatic, but this is our opportunity to take a step off the hamster wheel of mundane onto the wood-chipped floor of extraordinary.  We cannot waste this opportunity.  

Whatever your next amrap may be, don’t approach it fretting the fact that now YOU have to decide how many rounds will come out of it, instead revel in the fact that your mountain peak will come, and at that moment you can decide how long it’ll take to get back down to the valley.

Strength:

Rest

For Score:

5-Sumo Deadlift Highpulls 65/95

5-Push-ups

AMRAP 8 Minutes

-Rest 1 Minute-

10-Swings 35/55

10-Jumping Pull-up

AMRAP 4 Minutes

-Rest 1 Minute-

-Max Rep Wall Climb

AMRAP 2 Minutes

Post reps and rounds from each event to comments.

History: How Days Past Blazed Your Future Path, Not Stole Your Blessing....

    Alicia...

Vicki...

"Not all sermons are preached in words."

I am well aware the greatness before me. Today there is faintly a sentence not formulated. Rarely a thought not demonstrated. Sparsely an invention not sold. Yet I don't stop. In fact, since I have all the knowledge of yesterday, whatever I create today, should be better tomorrow.

Take a look back. I'm sure you have various figureheads from the past you can immediately think of who have accomplished amazing things. When you think back to what great men and women have created. What they achieved. What they stood for. Do you try to outdo them? Or do you think too much has already been done, and nothing is left for you?

Envy Is Ignorance:

Bah you say. "I could care less who has done what before me. I'm still going to do what I think is best, regardless". Maybe, but how many times have we envied someone or something? How many times has that seemingly meaningless sin crept its way into your outlook? There is a reason envy is a sin...it prevents blessings. It creates paralyzation. 

If you find yourself spending time in utter admiration bordering on envy, you are not creating something new today.  How could you? You're far too focused on what others have. Creating today means utilizing the tools of the past, not fretting over the scraps you may view as left to create with. Yes, the Sistine Chapel is already painted, but before Michelangelo had a go at it, it was just a church ceiling, and the last time I checked there are plenty of others churches in need of a good paint job.

Imitation is Suicide:

Yeah. One dude did a thruster...then another...then somebody did a pull-up...then a guy called it "Fran". Let's not wrap our heads around the inevitable imitation we will always recognize daily, and let's not leave out the beauty of simply following some of the most beautiful things we have today. 

But let us never become content to simply parrot back the opinion of others, or trod through their already marked-up path. It is more than acceptable, even recommended, to follow greatness.  It is pure and utter suicide as a race to continue on behind, never stepping beside, never getting in front. 

CrossFit would suck ass if we simply thought that 95lb thruster was all we needed, regardless of whether or not it's all we want. The day someone added five pounds it got better. This is the only way last year's one rep max becomes today's Met-con RXD.

I can't write Romeo and Juliet. I cant give the last lecture, or the Gettysburg Address. I can't star in Fight Club. Awesome. That means those cool-ass prequels were there just to fill me up. To provide me with the necessary sustenance to do now, be more, and achieve even greater concepts than those before me. I am blessed to have everything I have, everything they have already taken off the table, and everything yet to be signed in as fresh, never-before-seen talent awaiting applause, boos, or God willing assignation. After all, the best of us are always gunned down anyway.

 Strength:

-Hang Power Clean

12x2 @ 70% 1RM

-30 Second Recovery-

For Time:

-Run

800/400/200 Meters

-Dips

8/12/16

-Hang Cleans 65/95

16/12/8

Post weight moved and time to comments.

An Engine Of Chaos, Or Unmoving Spectacle: Where Do You Fit....

   Bonnie 11.5 

“If I accept you as you are, I will make you worse; however if I treat you as though you are what you are capable of becoming, I help you become that”.

Some things are just fun to look at. A pretty painting, ripped abs, stars, a perky ass, Facebook. Others, like the look in the eyes of the one you love, that beautiful sentence at the right time, a tune that enters an ear like a life saving breath enters a drowning mans body, serve to be much more than a spectacle. They move us like an earthquake.

Think back to your favorite quote, bible verse, or phrase. Was it your favorite because of the way the writing looked on paper? The way the words flowed together, or even the tone at which they were said? Or is the best quote for you the quote that moved you to take action not just watch?

Talk like a peasant:

Few Kings, presidents, or even parents remember what it was like to be the one spoken too. Few remember equality. Those at the top seem to forget those at the bottom. Condescending speech patterns usually follow and no matter how golden the tongue, it only shines in our eyes, and fails to move our feet.

Emerson may have said it best,"you must never lose sight of helping a particular person with every single word". If we engaged every friend, stranger or the like without trying to sell them our shitty opinion, but truly caring about theirs. If we simple addressed every unknown, or known friend with the concept of reaching them at some level we could move people to victory, to change, to love.

Body Language:

I do love words, and the properly spoken phrase as much as the next person. But even I recognize the utter need for your body to talk much more than your hand or mouth. Especially in today's world where it seems ever more rare to actually do the shit you say.

In CrossFit it's pretty simple. A fat disgruntled Oly Coach barking orders who never lifts a bar probably isn't going to motivate many folks to PR Snatch anytime soon. But damn sure enough if that Newbie in the corner struggling with the bar doesn't make me, and everyone else better. If they can do it, everyone can

When some of us walk, others sit watching, waiting for the inevitable fall. When some of us walk, others follow.

You First:

Its easy to live for everyone else. Stacking yourself up the way they want, the way you think they want you to. Mindlessly paddling the boat as opposed to rocking the shit out of it when called for. 

Becoming a hindrance to others and yourself is simply going with the supposed flow or the path of least resistance. Standing on a ledge making yourself better, now that's blessed. This will ultimately benefit others who may need it the most. Faking that your sacrificing something about you for others is true weakenss, doing what makes you the best you can be is true strength.

Do you shift when you read this? Did I move you? Did the words challenge your current position making you adopt another? If so, that chaotic engine should be honed and used immediately. If pretty words was all you found, then a worthless painting am I, full of color, void of talent.

Strength:

Deadlift

3,3,3,3,3

Strict Pull-up

3x Max Reps

For Time:

10-Deadlifts 190/270

50-Double Unders

3 Rounds

Post weight moved, reps, and time to comments.

Names And Score...

Amelia and Ty...

“Few are open to conviction, but the majority of men are open to persuasion”

This weeks "Saturday Stolen Post" rolls in from the other side of the US; CrossFit LA.

Clearly we all have a love/hate relationship with the whiteboard of CF, but also of our lives, and even though this post doesn't breath heavily into taking its outlook elsewhere, it still demonstrates perfectly how this simple numbers can mean so much, and yet so little. How its much less the caveman art on the board, but much more about how much better we are for having been there to write them in the first place. About how important the competition is..the competition we have with ourselves everyday over the ability to change who we are, and become who we can be.

While doing an intro with a prospective student last week, I was showing them our whiteboards and was struck by the fact that the jumbles of letters and numbers on the wall looked like a series of chemistry equations. To me it was a series of clear statements, but to an outsider it would make no sense at all. These names and numbers are a separate language, with our own jargon and our own math. It enables us to communicate easily and efficiently amongst each other, to know instantly when someone else is one of us, and to keep the outsiders at bay. It is our "open sesame" and our secret handshake.

In that sense the number is the key to it all. And it is also meaningless. It is a gravestone left from last week's workouts. It is yesterday's news while we move on. It is forgotten -- beaten, bettered and improved upon. For a moment that number is everything, and then it is nothing. 

The names and scores are hieroglyphics, representations of something bigger. They are the community, but they are not us. I am not my number; I am the moment when that number was born. I am you cheering for me. I am me gutting out one last rep. I am the new student overwhelmed by it all. I am the veteran taking a watchful, caring eye. I am the sum of all the energies in the room. A sum that defies simple math.

And when the energies have gone, when the room is empty and all that remains are the numbers and names on the wall, they are nothing but cave paintings. 

Strength:

Rest

For Score:

Rest

Steal This Video: Chest To Bar Butterfly Pull-up...

"Chest To Bar Pull-up Demo"

“Everything is simpler than you think and at the same time more complex than you imagine.”

This weeks edition of "Steal This Video" comes one week early for WOD 11.6. And what better to end the open with than Pull-ups and Thrusters.

One simple Google search will turn up many different videos about this simple subject, and of course many Douche-Bag You Tube comments about how you're just swinging on a bar. The nice thing, and the reason we wanted to produce this particular Vid, is simply watching someone else do them, or explain that one simple cue you may be missing which could be your golden ticket into the forbidden zone.

In fact, we roll through only a couple key points leaving the rest, the most important part, to you - Practice. The simplest, easiest way to achieve the Butterfly Chest To Bar Pull-up is research all the videos from the CF Journal to legend Chris Spealler and the like. Then go play, and maybe film yourself so most importantly you can see if it looks like you're just humping a bar, or moving efficiently.

Strength:

Rest

For Time:

"Teams of Two"

3-Power Snatch 65/95

3-Burpee Pull-ups

3-Box Jumps

50 Rounds

*Only one person working at a time. Round activity can be shared. 

Post team and time to comments.

Box Sickness: WOD Abroad To Stay Connected...

“You don't have to travel around the world to understand that the sky is blue everywhere”

We all go on some sort of vacation at one time or another. Some of us leave our respective homes more than others. Some are required to change everything they know for one or more special trips. PCF satellite trainer Heather presents us with exactly what its like to be a trainer on the road...or ship rather. Heather has set sail on the open water to return in the future different than when she left, and thankfully we can follow our CrossFit family, and support them below in theirs and others efforts to CF abroad.

Authored By Heather K

Most folks in the CrossFit community either begin or end their day with something they look forward to – a challenging WOD with friends, coaches, and competition at their “home” box. “Home” box has brought on a whole new meaning to me as I work a job aboard a ship. For now, my “home” box is the tiny closet they call a “gym” aboard a constantly rocking & rolling ship. Next week I may get the chance to visit a box during a short port stop. Every now and then I get to workout with some newly-made friends in Milwaukee at the ship’s home port. In the fall, I will return to my “home” box and family at Practice CrossFit in Troy, Ohio. 

Where we WOD, who we WOD with, and who coaches our WODs we often take for granted – I was guilty of it. I have been blessed with the opportunity to visit other CrossFits, along with creatively programming WODs for myself that can be completed with limited resources. Among my recent travels I have encountered a number of boxes at different ends of the spectrum. And as any normal human being would do, I can’t help but compare them to what is familiar to me – PCF. 

I have been to boxes that have become too large for their own good. They have multiple classes with multiple trainers – not a single one providing instruction or even paying attention to their clients – just talking to a buddy throughout the entire WOD. Being among the first few to finish, I stand alongside another CrossFitter struggling through the workout to encourage them while everyone else in the class packs up their stuff and leaves. After the class I stuck around to watch some of their athletes and talked to a couple of members. Here’s the thing that gave me hope for this gym. The members I talked to were so positive. They had such wonderful testimonies of how CF has changed their lives – weight loss, improved eating habits, attitude changes, disappearance of illnesses, vibes of “I can” instead of “I can’t”. It’s amazing to see how much, and how positive, of an impact CF can make on people’s lives – even in places where the training is way less than I believe it should be.

One “home” box that tugs on my heart is in the ship’s home port. While I was not with PCF in its beginnings, I can’t help but feel like this box is exactly what PCF was like at the start. Despite being a smaller box, the trainers truly believe in CF and it shows by the amount of time, effort, & research they put into their classes and beyond. While some trainers may not be very experienced, they are truly passionate and each day they are learning more and more. It really shows through their members also. I walk into that box and it’s just positive ambiance. Everyone is there to work hard, try to improve upon some goal, and encourage each other along the way. 

Between ports and “box” jumping, I have been WODing in what seems like a closet-spaced “gym”. Crammed in this room are a treadmill, bike, and a universal machine, along with a limited selection of plates. Recently one of the ship’s engineers welded a pull-up bar for me to use – a removeable bar made of scrap metal. Where does it hang? In the staircase to the gym. While the weight selection, low ceiling, thin floors, and cramped space limit what I can do, it is still amazing to me the amount of equipment I do have available considering my floating home. While I’m not able to do wall-balls or drop weights on the floor, I can still do most CF movements. The most interesting WODs haven’t been the ones where I kill the clock or beat the bar, but instead dangling on the rings trying to do dips or balancing a weight overhead while the ship is rocking in 5 foot seas. I just consider it an extra core workout during my WOD. 

“Home” boxes are many things to many people. Maybe it’s the same place you do you’re WOD every day. Maybe it involves more like the people you interact with. Maybe it’s just where you can challenge and push your body to the limits. For me, it’s all of the above. As I get further away from my “home” box of PCF, I have found other “home” boxes. My “home-away-from-home” box has become the young gym at the ship’s home port where I have already made friends and see a strong CF spirit grow. No matter where I travel, even if I’m just WODing by myself on the ship, I can see what I call the essence of CrossFit – the thing that just draws people in and encourages them to be a better person in all arenas of life. This essence, or spirit, of CrossFit is familiar, positive, and feels like home. 

Strength:

Rest

For Score: 

"Open WOD 11.4"

5-Power Cleans 100/145

10-Toe 2 Bar

15- Wall-ball (14/20)-(9/10)

AMRAP 20 Minutes

Post rounds and reps to comments.