OK, thank you for inviting me, Jean-Paul, thank you for inviting me, I will be trying to give you a short overview of how the Scandinavian archaeology is implemented in different countries and I have to stress that I'm not presenting the Danish general opinion, it's my opinion, I'm not representing anyone else but myself, but I have been six years in the Norwegian systems at the university museums which are doing the final excavations and I'll come back to that. I have been many more years, probably fifteen or years in the Danish system and I'm there now, head of the archaeology so we are sitting in the middle of things and we're struggling with the possibilities and limitations of the matter convention houses implemented. So my purpose is to compare the rescue archaeology which I often call it because it's still a matter of rescuing things in the Nordic countries in order to evaluate the different models used and the advantages and disadvantages of course with the aim of comparing with the rest of your experiences. So I will try to play in some of our experiences and maybe with the hope of influencing a better matter convention. This is just a graph showing how much was excavated, how many euros there was excavated for in Sweden, Denmark and Norway in 2011 and I could have brought in some more numbers and it's probably much higher after the crisis, financial crisis disappeared but just to make it compatible generally it's much more in Sweden, Denmark and Norway it's almost the same, there are different reasons for that but I'll try and come back to that. But I now go through quickly the Danish, the Norwegian and the Swedish and the Finnish systems they're quite different and then again they have some similarities. In Denmark you have two administrative layers, you have the agency for culture and palaces which are not used to be called Riksattikvarn or it's the highest authority referring to the minister of culture so basically they have to check each budget that we make for excavations so there's not a monopoly situation and theoretically the excavation permits are delegated from the National Museum referring to the minister of culture, we do not have private companies so it's what some would call a monopoly model in the sense that the museums they have areas of responsibilities and here you see some of the areas, I'm here in this area and we have this municipality, this one and this one, we have three municipalities, some are bigger, some are smaller so we have 27 and of course that's a very decentralized system in a small country and it has its advantages and disadvantages, yeah that's why I am. So that was a Danish one very quickly, a Norwegian one and I probably won't do justice to it but I'll have to go through it quickly, all monuments are protected by default, it's not the case in Denmark, in Denmark we don't have as many protected monuments as in Norway, in Norway every small pit is protected, they give, they call it dispensations when they do excavations, we call it generally just an excavation project planning and they have three administrative layers, they have the Riksantikvan, the highest authority, they have the Fugiskum, which is the county, they have 16 of these and then they have the Archeological University Museums where two of which I have been working on and they do the final excavations and they have in Norway like in Denmark, no private companies, marine archaeology is handled by marine museums like in Denmark, the medieval period in Norway is a bit different from in the Danish because it's handled by a research institute called Niko, so they have some kind of, if not competition, they have some kind of delegation which is more, it's not present in the Danish situation and the Swedish and the reason why I know a bit about the Swedish now is that there has been a political movement for implementing the Swedish model in Denmark and luckily if I may say so it has not succeeded but in Sweden they have three administrative layers, they have the Riksantikvan, which is the highest authority, they have 21 regional lane spills which somehow called counties and they deal with the bidding and dispensations because everything is also protected in Sweden, they have 27 regional museums like in Denmark that excavate but on top of that they have 17 private companies so everything above 100,000 euros is open for bidding in private companies unlike Denmark and Norway where museums and frikusskommun do all the archaeology in their regions so here you could theoretically have a company here and you can excavate up here if you have the cheapest bidding and the costs as you see were higher and one more thing in Sweden the developer also pays for final research reports so there's an extra I would call a good thing in the Swedish model that we don't have in the Danish and Norwegian model where we have to find money for research and final publications from other funding and the finish I have been in contact with a person who works there, it's not that I know a lot of it but I have been checking up through email and they also all the monuments more than 100 years old are protected, the highest authority is the Finnish Heritage Agency, they also give dispensations because everything is protected so you have to give dispensations here you have when an operator is planning like in the other countries they have to commission archaeological examinations but here you have 18 archaeological operators, private companies and you also on top of that have 15 marine private companies so in many ways this is the most commercialized model in Scandinavia if you ask me and they tell me it's often the cheapest bit of the wins and they have a system for monitoring the quality and they also have a system where all fines and recodes end up in the same place in the National Museum and so what they have in common is that developer informs authorities in advance I guess that's not known there's no news but you can say there's a difference between when how early they do it in the different countries I think in Norway Sweden and maybe Finland is more formalized and Denmark varies from different municipalities how good the communication is in Norway they also have this that the counties that do the trial excavations and so that you can somehow keep those who assess whether there should be an excavation or not out from those who live from having excavations so there's not this in theory this possibility that you find things to keep your company going or how you would call it and and it's same is the case in Sweden where they have museums 27 museums on top of that those private companies who do both the trial excavations and the final excavations and as I told you before in Finland you have multiple operators and there we go one museum does both the trial excavations and the final excavations and that's according to district so there's no competition between the museums or between other actors this is a case from my city where the we had a cemetery which had to be excavated and they were very late in informing us because that's the one on the challenges and some of the Danish systems decentralized systems that they somehow forget to inform us so we have to go and stop them here you have a same cemetery where we came in late but to get some things out of it anyway and then as I told you the museums make both preliminary and final excavations in the assessment whether we should have the Swedish model one of the arguments against it was that it's there's more flexibility having one operator because there's a lot of there's a lot of your credit time going from moving it from one operator to another one and then you have complaints and when you have the private bidders and they don't win like in Sweden then our complaints so there's a lot of time that the developer is getting frustrated about and that's why one of the reasons why the politicians ended up peeping the Danish system where you have one operator because they're more interested in time than actually money I come back to that so but the difference between Norwegian and the Danish model and the Swedish is that in Denmark and Norway in theory developer does not pay for research post-escavation of research we have to find it in our own research time and it works maybe a bit better in Norway than in Denmark we have a lot of private funding but we can do it in Denmark in Sweden there's actually money in the Malta convention they have they have a involved it in there in the in the rescue excavation legit legislation I'll show you one of the challenges in the Danish system that we don't have so much protection as in Norway in Norway Sweden and Finland the protection is higher but in Denmark normal agriculture is not protected and I'm just showing you a cloud over Barron which in our district was cloud so low that the Bronze Age source came up and we had to go and do a trial excavation and see if the grave was there and we ran out of money so we had to cover it up again and the farmer keeps plowing so I think in Denmark unlike maybe Sweden and Norway we have really a chance with the unprotected monuments that are not that are so due to agricultural normal agricultural activity and as you know as you may know Denmark is one of the most agriculturally cultivated countries in the world so that is really a problem I think there's a small part you can you can apply for state in from the state but they didn't find this threatened enough so we have to find our own money for for reserving this there's another case and that's why I'm not going to discuss much with the detectorist today but one of the reasons why the detectorists in Denmark are are quite welcome and we have a very good collaboration with them is the case that a lot of things have been plowed up from normal agricultural activity here's a gold mine which I was out a few weeks ago excavating where we had a metal detectorist helping us going over it we had the traditional taking off the top soil and small layers and they were going out and we we had much more fines and go down and see exactly where the fine spot was so that's why we really have to involve volunteers you could call it almost citizen science they we have a good collaboration with all them they have a they get they get money from the state if they report in the fines and we have a very good track record for that most of the people actually do that we I actually can't think of anyone who doesn't but there are different attitudes to how it is working in different countries in normal Finland it's legal to use detectors but it's not as normal probably also because they don't have as much intentionally agriculture land a lot of outland our fields where the situation is probably a bit different less red in Sweden it is illegal for metal detectorists to go and probably also because of the protection which doesn't make it as necessary but again I won't go into that discussion it's a highly loaded one but in Denmark we pretty post positive I'm trying to show you this model here which is one of them things that we are also very concerned about in Denmark and we speak for having a less bureaucratic system where you can switch from pre-escavation to final excavation within a day just called ticking and calling off the highest agency and saying this is not giving a bit but if you give me three more days I can finish it off and we had a lot of meetings with the stakeholders the big industrialists and they kept telling us it's not about the money it's about time yes they just got a one is to get out get get it done and over with and out and the money of course you can always find one person who finds it's a bit disturbing that there's a a foreign bronze it barrels in this field but the point is the earlier you get in from the planning it could point out that there is a frontage pair and it will cost you a million danish krona about one and a half one hundred fifty thousand euros something he can say no then I'm going to build somewhere else in my field but the thing is that sometimes and some of the worst cases in Denmark I don't know exactly how it works in Sweden and Norway we come in quite late so if we find this project it's already too late in the planning process for them to change that build somewhere else so what we're working with is really to get in much earlier in the process and I think that's one of the vital things that you have to take back that the earlier we get in the earlier we can advise people that here are something that is protected the better can the spirit of the matter can mention work which of course is also about leaving some of the monuments in the ground not to be excavated I think that's one of the the reasons why as far as I understand it that the multiple convention was discussed and and implemented in the first place but I think the earlier we get in the higher the window actually for the developer to build somewhere else and we don't have to excavate it yeah that's me stopping something so my conclusions and again it's my conclusions it's not the things the archaeological system it's not the Norwegian system it's me saying some of the take-home points from the north it's the spirit of the mountain convention to work we must come in early in the planning process this I think they do it better in Norway Sweden Finland maybe and in Denmark so far in Denmark it varies from municipality from the museum of the 27th that there are so we should get better than in Denmark Denmark on the other hand I think we have a quicker administrative quickness we can go from pre-escavation or trial excavation to final excavation in a few days I think it's less easy in Norway where you have three or four actors working with different things and maybe also in Sweden where you have several actors where you can do complaints and there will be a process time for the complaints we we work with and I think especially in Denmark we need to secure intensively cultivated agricultural areas better than now in Denmark basically what I think in 50 years there's no archaeology in Denmark to be excavated because it's all being plowed up now there will be a few areas there is an initiative in Denmark where we have through private funding tried to secure some areas simply by the land of the landowner say here is a very interesting area for research and protection and there's a big fund and I don't know exactly how it's ending up but a lot of places are being pointed out and maybe a percentage of those will be bought up for protection in Sweden and Norway you have outfields you have less threatened areas I think so it's not as urgent maybe as in Denmark we should have money and for publications in this case I think Sweden is doing better than both Norway and Denmark because in Norway and Denmark you will have to find that money from private funding or from your own institution which doesn't have funding normally and also of course we must secure high quality and new knowledge better to make better excavation strategies and Denmark we have also worked very much with being making this all this archaeology into research into knowledge and instead of just making repeat repetitive whatever it's called doing like machine archaeology excavations we have to do make new knowledge and therefore we are working on large we are working on on very big case strategy plans on how can we learn more about this and this and this archaeological feature this archaeological problem they do that in the other countries too I think in Denmark we are a bit behind of course we must secure the records and finds for the future and I think maybe also in Norway Sweden and maybe Finland they're better than that they have a more centralized system a bit more money for doing it and in the decentralized system of Denmark we're still struggling with having the same kind of results records the same kind of GIS systems the same kind of databases or finds and pictures so that's the backside of decentralized system I still think that the so-called monopoly model where you don't have free companies is the one that I'll go for I think they also in Norway think that is the better the better option and I don't know if you can answer sweets I don't know I was I know they also say that it's a bit frustrating with all these delaying of time with all the companies they make in bits and they got complaints and everything is being drawn all over the over all over time I think maybe yeah I can refer you to a few papers I wrote this one a few few years ago which was an answer to Christian Christians and Monique Monique's discussion in world archaeology and what I was stressed it's of course it's about knowledge it's all about knowledge it's not about which system and I'll try to give you some of the things you should take out we should take into the new the new multi convention if we come so far and that I would stress of course knowledge and how to get this knowledge accessible how to get have it preserved and how to make it into yeah of course better research and understanding of past I can also refer to this book which of course which unfortunately is in Norwegian and Danish but it's about the texturists and how we should handle those and that different attitudes and as I told you in Denmark, Norway and Sweden but it's an interesting discussion and I think maybe that is what I wanted to say I hope it was not too quick to hasty but you are of course welcome to come with the questions


All right, guys, welcome back to the 21 Convention. It's our final day here.  Behind me I have the ArxFit Omni, and before we have the world's first public unveiling of this machine with Keith Norris, Anthony's gonna actually want to have a word about him and the machine. Anthony, please come to the stage. Good. I've used these machines, earlier prototypes, for going on, I think, two and a half years now. Was actually introduced to it through Drew Bay. I met Drew Bay and got introduced to the machines. Since then, I've traveled from Austin, Texas to Austin, Texas, trained there with Keith, Skyler, Mark Alexander, the guys behind these machines, in addition to Randy, one of the engineers, or the primary engineer on them. In all cases, I think this machine is one of the, if not the most advanced machine in the world for exercise, informed in a sense of intensity, safety, effectiveness, and efficiency, and technology. It's state-of-the-art, point-blank period, and it's an honor to have it here, being unveiled at 21 Commendium for the first time ever. That said, Keith, welcome to the stage. Thank you for doing an awesome job at the event and demoing this thing that's gonna change the world. Cool. Yeah. Thanks for having me. Thank you. What's up, guys? It's good to be back here. Ark's Fit Omni, home version. It's a home version of what we use in our studios in Austin, Texas. The actual devices we use in the studios that kind of call the Sherman tanks. They're massive machines, they're industrial machines. We came up with this so people could use them in the home. And you might ask yourself, well, why would I need something like this in my home? So we'll go over that real quick and I'll kind of explain where this tool can fit in the toolbox. We talked about yesterday about having various tools in the toolbox that we can use to pull out and use to our advantage, some tools being better in some circumstances and other tools. The thing about resistance training is the body adapts best to various physiological hits. If you leave out one of those hits, you're leaving a little bit on the table. So if you think back, and I'll put this back on the board here in a bit, if you think back to the force velocity curve and what I call surfing the force velocity curve, you try to pick exercises and tempos that will affect each part of that curve. And you constantly fold these into your workout programs. So your workout is constantly varied. ARCS fit Omni, how'd we come up with the ARCS name? Interestingly enough, ARCS, ARX is Latin for a reinforced camp or a citadel. It's kind of a good name for this thing, right? The A stands for adaptive and I'll get into this in just a bit. Throughout the strength curve, a person is biomechanically more efficient. Let's just take a bench press, for example. A person is biomechanically more efficient in certain phases of the exercise than others. If more of the top end of the push, you can handle way more weight, to put it in layman's terms, you can handle way more weight here than you could ever handle down in this position. In a normal weighted exercise, barbells and dumbbells, you're limited, the amount of weight you can use in the exercise, you're limited in your most limited biomechanical position, which in the bench press would be down by your chest. So the weight, obviously, you can't use a weight any greater than what you can handle down here by your chest. Effectively, your musculature is getting a break, so to speak, as you move up through this range. Exercise is effective, yes. It is effective, but is it efficient? No. And is it efficient in certain parts of that force velocity curve? Again, no, it's not. So habit iteration to this machine came about. Early people in the physical, or the early adherence of physical culture figured out that if they added chains to a barbell bench press, that could somewhat adapt to the strength curve. In other words, if I'm down here with a light weight, I have chains hanging off the bar, some of you may have seen this, still used. If I have chains hanging off the bar, as I lift the weight, more links are coming up off the ground, effectively making the bar heavier. I can handle a heavier weight throughout that push because I'm now in a biomechanically better position to do so. The problem with that is it's not too finely tuned. There's no way to tune it. You can get different sized links to put on the chain, heavier links, but you're still not perfectly matching the strength curve throughout the range of motion. The second adaptation, under this theory, came under Arthur Jones, who invented the nodulus and the cam design. Again, a step beyond and a step better, in some respects, to using chains and or bands in the exercise. But the limiting factor here is that cam is fixed. There's no way to change the size of the cam, and the cam is sized for an average person. Therefore, someone with shorter limb lengths, that cam does not match their strength curve effectively. And also, someone with longer limb lengths, again, doesn't match a strength curve. What we have done is eliminated that problem because effectively we have an ever-changing cam size, so it matches each person's strength curve all the way throughout. We have a motor that feeds and then retracts the band so that you're able to put as much force as possible as you can at each portion of the strength curve. Perfectly matched for everybody. No chains, no bands, no worries that your particular biomechanics is gonna match a cam design. Real quick, let me show you the strength curve I was talking about real quick. This might help make a little bit of sense. Basically, that's a strength curve for a concentric movement. In this case, I'm just gonna call it the bench press so we can talk about one exercise that makes sense to pretty much everybody. Everybody can envision a person doing a bench press. This is what your strength curve looks like. We come out of the negative portion of the movement, and I'll talk about this portion here. I've left this tail off. We come out of the negative portion of the movement, come into the pause, bounce out of the stretch reflex, and here we go up through the movement. If the weight I use is limited to this, obviously, from what I can lift off my chest, I've got a lot in the tank left here, force-wise. A lot left in the tank. But what if I was able to increase this weight, increase the force exponentially? Now my muscles are forced to provide every bit of force they are capable of in each portion of this movement as I go along, and it's instantaneous. It's an instantaneous rise in force that equals my ability to produce force at these angles going up. Let's talk about the negative portion of the exercise. What many people don't realize is that trainees can handle from 20 to 50% more weight in an eccentric movement, or the lowering portion, or the muscle lengthening portion of an exercise. Again, if I'm only using this weight, I'm leaving a lot on the table. What else can I do? I can have a training partner shove down on the bar, but that's kind of inaccurate too. Or I can use this machine A-R-X equipment, and now I'm given every bit that I can handle now on the eccentric portion of the exercise. Every bit of force I can handle. So as I come up through the eccentric, I'm able to produce even more force until I come back down. And we hit here again, and we're starting back on the concentric portion of the movement. All that said, if you just think about this one thing, just keep in your mind that as I move along through any movement, that machine matches the amount of force that I can produce in each position instantaneously. That means I'm maxed out at every portion of the exercise. What this means is if I do a five repetition, what we call hyper repetition exercise, where I'm pushing as hard as I can on the concentric or positive portion of the exercise, and also resisting as much as I can on the negative portion, I get a huge bang very, very quick, huge. That's time efficiency, big time time efficiency. Better efficiency than chains and bands, obviously, more safe, better efficiency too than any kind of pre-manufactured cam design. So that's the whys behind here. Now, where would something like this fit into the overall scheme? How would I use this tool, and why would I, why would I want such a tool? Do you remember again from yesterday, real quick here, velocity, force, looks a little something like this. Velocity being speed of movement, whether that be a bar through the air, whether that be my body moving up. In a home atmosphere, I can pretty much do with barbells, dumbbells, and body weight. I can cover a lot of exercises all up and down this force velocity curve, which is good. That's exactly what I want. I want to give my body a different physiological look that it will be forced to adapt to. I don't want to stay stagnant in any one spot because I'm leaving a lot left on the table. I'm leaving a lot of both hypertrophy gains on the table and I'm leaving a lot of sport-specific adaptations on the table. What happens is in a home environment, when I get down into this area, now what do I do? Now I'm limited. Remember back when I was talking about bench pressing, for instance, with chains and bands. That's why people were trying to affect in this area. They wanted to give the body a physiological look, a physiological hit. How are they gonna do that to encompass this part of the force velocity curve? Well, that's what they were trying to do. The nautilus came along with a cam. Same thing, another attempt to give the body a look in this portion of the curve. That's exactly where this machine fits in, but it's much more efficient than a nautilus cam and way more efficient than training with chains and bands. So that's where this fits. That's where this machine fits in to the total picture. Is it a silver bullet for training? No, absolutely not. It's not the silver bullet. It's part of a full toolbox. We don't claim that it's a silver bullet. We claim that it's the most efficient means of attacking this part of the force velocity curve. It's very, very efficient to do in that. It's a perfect match for the strength curve for everybody. Again, there's no cam to worry about, which means someone with extreme limb lengths, as well as someone with very, very truncated limb lengths can use this machine with the same effect. So I guess the best way to check this machine out is to actually get on it and see how it feels. Because unless you have actually trained like Anthony has at our Austin area studio, you really don't have a good feel. If you look at our YouTube efficient exercises or ARX YouTube, excuse me, website, you'll see people training on this and it's very difficult to conceptualize what's going on. You see somebody struggling, fighting against this machine and you're like, well, yeah, it looks like they're working hard but I don't get a feel for it because I just don't see, there's no bar bending. There's nothing to indicate how much force is being applied.  Because it is such a hit on your body, it's amazing. It really is amazing. So what I'm gonna do, I have this machine set up right now where I can run through three different exercises pretty quick. It's capable of doing many, many more exercises than what I'm gonna demonstrate here today or what you guys will have a chance to go on today. What I'm gonna start off with is just a basic chin exercise pull down. And I'm only gonna do three repetitions. No need for me to go through the full five. I'll do three repetitions of hyper reps. So I'm pulling as hard as I can on the concentric portion, resisting as much as I can on the eccentric. In your mind's eye, think about how these exercises would be achieved, how I would give my body the physiological look here. How would I do that with chains and bands and with a cam? In a lot of instances, it can't be done unless you're doing it on one of our machines. So what I'm gonna start off with is a chin or a pull down, reverse grip. I'm gonna flip around and I'm gonna do a vertical or a horizontal press. Then I'm gonna loop the band underneath and I'm gonna do a belt squat. Pretty much what I'll have people do is they come up. And just to give you a feel for what's going on and what it feels like to work in this zone as opposed to on up in this area, up into the ballistic area. It's a totally different physiological hit. You'll see what I mean once you get on it. You get to play with it a bit. So let me jump right over here and I'll set up and we'll go through a few things. Any questions before I move on to that? Hold on one second, he's gonna mic you here. When you're exerting that much force on yourself and putting yourself into that zone, it seems like it would take a big hit on your recovery time. Oh it does, it definitely does. I was wondering if there's a trade-off to not working out as much because you have so much recovery time. So whenever we're training, and again, whether we're using the most efficient means or whether you're training chains and bands, nautilus machines with a cam, it's a huge hit on your body. It's a big time hit. So when using this, yes, the frequency at which you can train in this zones, I mean you gotta stretch out the frequency pretty wide. Whereas if we're training more in this area, up in here, frequency can, okay. If you're looking at it as a sine wave, then the wave is being crunched together. If you're working out more in this zone, it's gotta be stretched out further. So yeah, you're right. But the way I use this, I'm one day here, one day here, one day there, so I'm constantly flipping back and forth. That allows me to work out much more frequently. So I can fill in those gaps where I would normally be taking time off here because I know my recovery ability. I can fill in those off-time gaps with workouts that are more up in this area. So I get more frequency in that way. It doesn't have to be done that way. I have the time to do it, okay. If someone doesn't have the time to do that, stay more in this area, increase the frequency. You're leaving a little bit on the table, hypertrophy-wise, sporting conditioning-wise. If you're not filling in the gaps with work in this area. But again, if you look back to that template that I talked about yesterday, the health performance curve, what do you want? Do you want to be healthy with a little bit of time investment or do you want to push the envelope? You want to push the envelope, you're gonna have to put in a little bit more time. Comes down to that.  Take a hit here, now you fill in the gaps with workouts that encompass more of this area. Anybody else? Let's get on it. Let's do it. Yeah, I'm just gonna run through a quick demo just to show you guys what's going on. And like I say, y'all don't want to see me up here because you can sit there and watch me playing with it and you're like, yeah, whatever. Until you actually get on it and then you get the true feel for what's going on here. I'll just run through, just to kind of show you exercise form, just to show you kind of how to set up for it. And then I'll help you as you come up here and as we go through things. So the first thing I'm gonna do is pull down our chin. A force velocity curve makes sense to you guys. About the whole programming thing and why the frequency as it relates to that. It boils down to this, your musculature, your actual musculature will recover very, very fast between workouts. What doesn't recover fast is the central nervous system. These work in this area at the right hand, bottom right hand side of the force velocity curve, very, very, very high intense central nervous system hits. It takes a long time to recover from that kind of work. It's very, very intense. Whereas to the upper left, as we start moving that direction, yes, there is central nervous system hit, but it's much less intense. So I can recover very quick from those kind of workouts and bounce right back, come back the next day and hit it again. We wish we knew. If we knew that, then we could affect recovery and come back very quick. Sorry, I was just wondering, because usually central nervous system is like, when people talk about that, they talk about psychoactive effects and things like that. And so I'm just curious like what, when you say the central nervous system gets tired, like how do you know that and what are the symptoms of it? Well, that's a whole other can of worms to open up. But essentially, do we know everything? In that area, no, we don't. We know what the central nervous system affects. Okay. And we know what it looks like when the central nervous system is not firing on all cylinders, so to speak. Is that something that you could feel like that I could tell that I was tired out that way? Yeah. Just that I feel tired, that's it? Yeah. Well, that's one of the things. Other things you can look at is morning temperature, rising temperature, simple things such as being able to do a very high repetition task. And I mean, you could look at things such as tapping on a keyboard. How many taps can you get in 15 seconds? When your central nervous system is fresh and you're ready to go, you can get X number of taps. When you're stressed, when your central nervous system is stressed from either working out or any other stress, the number of taps that you can get in is way diminished. It's a very interesting area of study. Yeah, I understand that. I can see how it may not be just a muscular issue that's preventing it. And it's not. It's muscles where we cover very, very fast. All right, thanks. Very fast. So what I'm gonna start off with is the positive portion of this movement. It's a basic chin, okay? Negative portion. I can handle a lot more force. Okay.   Pull yourself. It's kind of a gymnastics move. That's this. Similar movement down in that area. That's the difference. That's what we're talking about. Force velocity curve. I can do muscle ups all day long on one day. Come back the next day. Do it again all day long. Come back the next day. Do it again all day long. That once a week. That's the difference. That's a central nervous system hit. And that's very, very taxing. Very taxing. Right now, all I'm doing is right here is my cam, so to speak. Motor and that unit together. All I did, that strap that I was fighting against up here, all I've done is send it underneath the unit. So now I've got it connected here. I'll move the handles. Bang, bang. Now I've got to press that up. I've gone from a pull. Now I'm getting it ready to go into a press. And the more and more you do this, the quicker you become at doing it. I haven't seen this machine in, it's been a while, couple of months anyway. Because we had it in Austin. We test drove it. We sent it back up to Wisconsin for the engineer to make changes to it. So this is the first time I've messed with it in a while. There have been some changes to it. You mess with it for a little bit. It comes pretty quick. Okay, let's look at the press. I've just completed the pull. In my workout schemes, I really like to do push, pull, agonist, antagonist, muscle groups, pair those together. What has happened? Since I've done a pull, it's forced my pecs to relax. This is physiology. For my lats and biceps to pull effectively, most effectively, my body will shut down my triceps and my pectorals, the antagonists, the muscles that I use from the pull. That effectively lets those muscles rest much quicker. So my recovery is much faster. Now, if I wanted to bounce back and forth, like I will do in some of my workouts using this technology, I might do three repetitions, three repetitions here, three there, three here. I might do a total of nine repetitions total. So now I'm gonna do a simple press. Again, it'll take it out of you. So then what I can do, I can reconnect this down here and I can do a simple belt squat. Belt squat is a good exercise because in a normal weighted squat, there's a lot of pressure on your lower back. Big weight on your shoulders. Your lower back takes a beating. In a belt squat, I can use much more weight because the weight is now sitting on my hips. I can handle much more weight. My lower back is saved. You'll see that it kicks the heart rate up just a bit. Just a bit and I'm in pretty good shape. So belt squat, very efficient move. Like I say, that's just three exercises here. I can do a multitude of exercises on this. I can do deadlifts, pulling up this way, any manner of benching, all levels of incline, all levels of pull from what I went straight up this way, rows of every different angle. And you can do a lot this bench, folds up and down. But like I say, just so I can get everybody on here today, I'll just kind of stick to these three just so you get a feel for what's going on. Steve, go ahead and have a seat and seat belt and strap in real tight. You did sign a waiver, right?  It's reassuring, huh? Okay, that button right there. That's the end. So you see if you push this button. Going up, this button here, pull. So just reach up and see where we're at here and come down a little bit. So you want to start off with a good stretch, right? Yep. Start with that good stretch, then hit that right and just pull like hell.  That's it. Keep pulling, keep pulling all the way down, all the way down. Let go of the right, hit the left. Fight everything you got. Here's the eccentric portion of the movement right now. Now he's able to handle as much weight as possible as he can possibly handle in this movement. Good stretch and hit it again. Here we go, keep right on pulling.  Beat it, beat it, beat it, beat it.  That's it. Fight it here, fight it, fight it. Biggy centric, biggy centric. Fight it up, fight it, fight it, fight it. Good, there you go Steve. Good, hang in there, hang in there. That's it, hit it again, my man. Bam, right here, here we go. Good, good, good pull. Nice work, nice work, nice work. That's it, nice job. Resist. Everything you got here, everything. Back and buys right here. Back and buys, back and buys, back and buys. Nice, nice, nice, nice. Fight it, fight it all the way up. Nice. Yeah, go ahead and get two more. Hit it, hit it, hit it, hit it. Good, good, good.  Bam, right here, every bit of fight you got right here. Fight it, fight it, fight it, fight it.  Good, get this one here, last one. Pull, big time pull, pull it, pull it, pull it, pull it. There you go. All the way down, pull it to the chest, chest up, chest up, that's it, elbows back. Fight it right here, last one, last one. Fight it, fight it, fight it. This is it right here, fight it all the way up. Nice work, keep fighting, keep fighting, keep fighting, keep fighting. This is it right here, all back in biceps, fight it all the way up. Nice, there you go. Good job. My name's Steve Mayeta, and I don't. What do you want me to say? Whatever you can. It's intense, it's intense. You'll feel the, he's gonna feel the oxygen debt start to hit him here in a minute. So, while he's actually performing the exercise, he's going into oxygen debt here in a minute. He's gonna start just heaving, trying to make up that, trying to make up that debt. No, it's, I'll tell you what, three reps. Yeah, you hated me when I said to get the last two. No, it's good, but it was, if you read the comment, or whatever the information is. I think on the third rep, that was my strongest one. Sure, yeah, yeah. On the fifth, it went down, but now that was good, it was good. I'm pretty gusty on the, yeah. What's interesting is on these machines, if you go through, in which is why I'm not necessarily a big fan of one set to failure, because I know from training people on these machines that the second time around, the second set they hit, they're able to hit a higher force output. The central nervous systems adapt a little bit.  So which is why I'm not such a fan of one set to failure as I am more of my auto regulation where I get two money sets. The second money set usually, then you're done. You can go ahead and come on up. You can go ahead and strap in. Hey Keith, how do we incorporate progressive loading with this? You don't have to worry about it. It's progressive as you go along, because it's adjusting to your strength curve. Even within the set, which is something you can accomplish with chains and bands. Wow. You know what I mean? It would be as if you had somebody there to somehow lighten or heavy up the chains on your bench. So it's automatically bam, bam, bam as you go along. Yeah.  As fast as you can, pull it down three and hit it. As fast as you can, pull it down, pull it down, pull it down right to your chest. There you go, chin up. As if you were trying to put your chin over a bar. Now hit it the other way here. The left hand, bam, right now. Fight it, fight it, fight it all the way up. Everything you got, fight it, fight it, fight it. All back and biceps on the way up. Bam and hit, bam. Here we go, back down the other way. Good, good, good, good. Keep pulling, stay right with it. There you go, good, good, good. Fight it all the way down and bam, here we go.   Good, bam, fight it on the way up. Every better fight you got here. Fight it, fight it, fight it, fight it. Nice work, that's it, that's it. Keep fighting it back in biceps.  Nice, right there, good, yep, good job. Let's get one more pull and then I'll switch it around real quick, we get these last three guys on a press. Just like that, now the right hand can come down with it. So you're gonna fight it as it comes down. Now fight it, try to beat it down, try to beat it down, that's it.  Chest up, that's it, just like that. Now let go of that one and hit this one. Now fight it, fight it on the way up, that's it. Yes, just like that, fight it all the way up. Keep fighting, keep fighting, chin up, yep. Right it all the way up, get full extension out of the biceps. Good, good, good, get two more if you need them. Good, pull right here, fast, fast, fast, fast, think speed on the way down. All the way down, all the way down, all the way down, speed, speed, can't get it down fast enough. And now put the brakes on right here, don't let it up. There you go, don't let it up, don't let it up. Everything you can, everything you got here, everything you got, fight it all the way up, that's it. Nice work, bam, good, good, that's it, good, good job. So as I'm looking at the strength velocity curve, here, I'm sorry, the velocity force curve. This pressing motion here, once I get up here, we might be talking ballistic bench presses, medicine ball throws, ballistic push-ups, okay. I come down here, now I'm pressing with chains and bands, now I've got a nautilus press, now I've got what's better between those two, the omni-fit press, now I'm back down in this area. Now what you're gonna find is when you start pressing, your arms are gonna start doing that, so you're really gonna have to stabilize, which is another good aspect of this machine, is it's not fixed. So now you actually are using stabilizer muscles too, which is a big hit on machines, right, that you don't use stabilizer muscles, but in this machine you actually do.  There you go, good, good, good, all the way out.  Now we're talking about chest and trice, good, good, good. Nice work, nice work, nice work. Good, good, good, fight it all the way in like that. There you go, nice. Yeah, I'm counting. You can do five more if you want. Okay, good job. Yeah, nice, it's a good workout, right? Yeah, it doesn't take a lot.   Hit it right here, bam, push all the way through, think speed all the way out this way. Speed, speed, speed, speed. Keep right on pushing, keep right on pushing. Full extension, bam. Let's go into the negative right here, fight it. Everything you got, fight it, fight it, fight it, fight it. Fight it all the way back, all chest and triceps. Good, good, good, good. Drive right here, keep that core nice and tight. Give yourself a good platform to push from. Nice, stay with it, stay with it. Drive it all the way through. Tight core, tight core, tight core. Fight it all the way through. Fight it, fight it, fight it, fight it. Nice, good job. There you go. Nice, wear you out a little bit. Tough, isn't it? Good job, nice job. Don't let him scare you, man, it's all right. Drive right through it, drive right through. Good, good, good. Try to punch right past that pole. Bam, and right here we go back. Fight it, fight it, fight it, fight it, fight it. Nice, there you go. Here you go, fight it, fight it, fight it. Put the brakes on and fight it. Use the stabilizers, keep the core nice and tight. There you go, drive all the way through here. Keep right on driving. Fight it all the way back, all the way back, all the way back, all the way back, all the way back. Nice, good, good job. Good, good, good. Yeah, tough, huh? Good job, good job. Right, sends it out. So go ahead and send it out to the point that you wanna start and then. Now push. Now push whenever you're ready, yeah. Drive all the way through, drive all the way through. Good, keep those stabilizers engaged. Good, tight core. And now bam, send it back right here. Fight it, fight it, fight it, fight it. Fight it all the way back. That's it, chest and triceps. Nice work, good job. There you go, bam, drive through, drive through. Try to punch right past this pole here. It's like it's a version. Good. Good. Good, fight it all the way back. Nice, good job. Good. Good job, man. Cool, cool. Just strap in with a seatbelt real tight. So this one's up, this one is down. You just kinda give it a test so it's fixed in your mind, which is which.  That's it, pull it, pull it, pull it. Good, good, good. Put your chin over the bar. Pull all the way down, nice, nice, nice. That's it, that's it. Big fight here. Good, fight it, fight it, fight it. Fight it all the way up. Yes, just like that. Fight it all the way up, all the way up, all the way up. Back and biceps, good job. Nice, nice, nice. Big pull here. Good, all the way down to your chest. Nice work. Elbows down, elbows down, elbows down. Yep, good. Big fight, big fight, big fight, big fight. Here's the negative right here. Good, fight it, fight it all the way. Fight it all the way up. Good, back and biceps, good job, good job.  That's it, fight it all the way down. Good, good, good, good. Chest up here. That's it, bam, engage the lats and the biceps. All lats and biceps here. Good, good, lats and bice, lats and bice. Bring those elbows down to the floor. Big pull, big pull, big pull. Chin up, chin up, chin up, that's it. Good, just like that, just like that. Good, fight it, fight through this fatigue here. Fight through the fatigue.  All the way down, all the way down, all the way down. Get that chin over the bar. Back and biceps here. Fight it, fight it, fight it, fight it. Fight it all the way up, all the way up. Nice work, that's it. Good, good, good, good, yeah. Nice work, huh? Good job, good job, good effort. Excellent machine, man. Yeah, cool, cool, thanks. It's good stuff, and you guys, it didn't happen to get on it. He's going to be recovering for a little bit. Again, it's an oxygen debt that he's incurred because he's not breathing, you know, while you're actually performing the exercises, you're shallow breathing, I call it. Now he's got the opportunity to back off. Now he's going to be heaving quite a bit. If any of you guys sprint, it's the same thing. As you're actually sprinting, you're not heaving, you're incurring oxygen debt. As soon as you stop that sprint and you start to work, that's why you see, if you guys ever watch sprints on TV and they go out and run up and interview these guys right afterwards, they're heaving, I mean, they can't even talk. But as they're actually running the sprint, they actually only take maybe one full breath, and that's a sip during that 10 seconds. They got to make up that oxygen debt after they're done, which is why he's heaving right now, same concept. Just one quick, is it on? All right, quick question. So I can tell when I'm up there, you know, how much energy I'm exerting, if I'm exerting 100% or if I'm bitching out or whatever, but I can't, it occurs to me that if I did this, you know, from workout to workout, I can't tell if I'm putting in 100%, but I can't tell if I'm making any progress. So is there any thought of putting in a sensor or something so that you can actually tell if you work at the same time? Yeah, and we do have one, but we had our computer set up here. We had a computer glitch in the software and it wouldn't, we couldn't get it up. So actually, yeah, we do, we have a readout, a force readout, which is very similar to the ones we have in studio, which gives you a full, it shows you exactly what you did, your force output, repetition number. So your instantaneous maximum, all these numbers, and then you can gauge workout to workout. So yeah, to answer your question, yeah, we have got that. So, ARXFIT Omni, home version. Oh yeah. That's exactly what I was gonna ask you. So this is the home version and there's a gym version. Yes, yes. Can we expect to see it in our local gyms? We hope so. Yeah, we hope so, we sure do. Okay guys, so ARXFIT Omni, this is a home version of what we use in Austin, Texas. The big boys in Austin, Texas, the, I call this Sherman Tank version, the industrial versions, but this is a fantastic home tool to help you work this area of the force velocity curve. I'm glad that the 21 convention had us here efficient exercise had me here and allowed us to unveil this thing to the world here at the 21 convention, it's been fantastic guys. I appreciate you having me here.


Well six players on this current Yankees team have threads back to all those 26 trades that the Yankees made started with that deal with the White Sox Jack it brought in David Robertson and Todd Frazier for some veteran leadership they've since left right now they're benefiting with Tommy Cainley. Right when that deal was made you look at the bigger names in the deal and it is Robertson and Frazier but Cainley is the one who's had some staying power. Bob he has actually had a streak this year of 11 straight appearances without allowing a hit or run he's night and day from the picture he was last year. Alright let's move on to our second trade a deal with Miami that brought in Giancarlo Stanton they spot offer Bray you to get sent Brian McCann to the Astros so in a way it was McCann for Stanton but let's also remember the byproduct of that it opened up a spot for Gary Sanchez. Right opens up a spot but also Stanton was kind of out there because he had a few teams on his list that he would go to the Yankees were one of those teams very savvy deal for the Yankees. Meredith talked about how Stan's going to be on the injured list a little bit longer but Yankees aching to get his backpack in the lineup. Alright now this next deal was a big one obviously they spin off Andrew Miller to Cleveland he had a couple years left on his deal they net Clint Frazier and Ben Heller plus Justice Sheffield who then then spent off for James Paxton to the Mariners. Right the deal that just keeps on giving not that the Yankees didn't really like Andrew Miller but the fact that Sheffield who may develop into a really good pitcher the fact that he was able to get them Paxton. That's a front end of the rotation type pitcher at a very reasonable salary again he's also injured right now but from what he has done so far the Yankees of love what they've seen. And now let's talk about another deal that had a huge impact a roll this Chapman goes to the Cubs that year they get Glaber Torres and Billy McKinney who they then get for Jay Hap from Toronto so they spun off that deal as well. Right general manager Brian Cashman had to get Hal Steinbrenner to sign on to the idea of trading Miller trading Chapman and you see that not only did it bring Torres but you have a McKinney that you can then turn around last year and bring in Hap and what happens. Not only does Hap pitch very well but he gets a feel for New York he likes New York and the Yankees are able to sign him on a two year free agent deal. Alright so everybody's going to look through all of these deals and say what was the biggest impact and I think at this point you have to say given the way he's played we take a look at one more deal. The deal for Beltran that gets them Tate and then they also get Swanson but that leads to Paxton leads to Britton coming in and of course Britton stays around on a free agent deal as does a roll this Chapman. Right a similar scenario to what I just said about Hap.  Not only does he help you last year when the Yankees didn't see the best of Zack Britton but he likes New York enough that when time comes to sign a free agent deal there's no closer spot open with the New York Yankee. Zack Britton said I'm cool with that. I'll pitch the seventh inning. I'll pitch the eighth inning. I want to pitch on a winner. When we look at all of those trades Bob it's interesting all the tentacles that point in different directions to help make the 2019 Yankees a better team.


When you ask for increase in the anointing, what you're really asking for is an increase in your character. Because the anointing that God will place upon you is directly proportionate to the character of Christ within you. The greater the power upon you, the greater the purity needs to be within you.  Otherwise it will just affect you in negative ways. Why? Because the anointing comes with responsibilities.


The purpose of this demonstration is to show you how to create an entry that can be posted on the course blog for Geography 30 called Our Perspectives. You'll be using this blog frequently to complete your learning activities. On the horse homepage here I'm going to click on the link that will open us directly to the course blog right here on the left hand side, Our Perspectives. It opens up in a new window and so here I am on the front page of the of the course blog. I'm going to scroll down on that page on the right hand side down here there's a link called Add an Entry. You just need to click on this it'll open up a brand new entry for your post that you'll need to put up on the blog for learning activity. First thing you need to do is add a title and when you put in a title I always need to put in the module number that you're working on. This helps in grading so we want to make sure we get that in there and then I'll add I typed it in there already so the rest of the title is indicative of something that I want to put in there. I'll add my narrative and you've got the rest of the space here and you can use the different formatting buttons to help you express what you want to do in your blog post there but sometimes it might be important for you to add a diagram or some kind of a concept map or something that you've prepared using Google Docs or another application saved to your desktop. What you need to do to insert that would be to click on the insert image button. I'll do that here. Click on the insert image. This opens up a little dialog box to allow you to go out and upload that new image so it'll go out and find it. I want to browse and here it is my diagram. I'm going to click and open that one and add that one to upload that one up into the blog space. You'll notice that very important here that I've added a unique identifier to my file name. If I have the same file name as someone else it will overwrite that file name so I don't want to get involved with that so I'm going to put my user ID which I know is unique to me as part of the file name and that will get around that so add that to your any of the files before you upload them and you'll avoid any of those kinds of problems. Now the blog is only 500 pixels wide. I know my diagram is much wider than that so what I want to do here is I want to definitely display this image in my entry so I'll keep that one checked but I only want to use the 500 pixels so I'm going to leave that as it is. I'm not going to use the pop-up version I'm not worried about that so I'm going to uncheck that one so this is really important to have this 500 show up especially when your image is larger than the 500 pixels wide. So I've uploaded this I've checked the displayed in my image in my entry and I've got it 500 pixels wide I'll click the finish button and that will insert the image directly into the post and I can continue typing afterwards or however I want to around that image until my post is complete the way I want it to. Before I hit the save button though it's absolutely important that you check the category for the module you're working on. This is module two so I'm going to check the module two category and make sure that is checked so that it'd be very easy to miss this in terms of grading if this is not checked. Later on in the semester if I'm going to scroll down let me go over here to the right a second and scroll down you'll notice there are team categories as well you might be asked to check one of these depending on what team you're in and that will also help your teammates find the tag the posts that you've put on that'll come in later in the semester. Once I've got that I've got my title I've got my posts the way I want it to I've checked the categories appropriate for this I'll clump down and I'll click on the save button and that will publish it to the course blog. Let's check up the top here it says view my entry let's go ahead and do that and sure enough it's got my posts up on the blog here for others to read and comment on as required by the course.


Today I'm going to talk about soap dishes. I like a soap dish better than soap bottle. I like a bar soap better than liquid soap. You're allowed to like what you like.  Technical pottery talk I know. So this is about 800 grams of clay. You want your soap dish to have a bit of weight to it. And I've centered this out to be about six inches wide. Some people have problems centering a flat piece. If you do you can just cut it down to the to the size you want. Allow the wheel to make many revolutions before your needle makes it way down. And then undercut that and now if you had problems centering your clay it's centered. And this isn't wasted. I'll wet this up at the end of the day and throw it tomorrow. So okay so I'm going to so this is centered and I'm just going to open it up and make the little grooves on the bottom and make me a little soap dish. So I just going to put my finger in there and I'm going to start pulling.  You need to have a heavy bottom. Apply a joke here. You want to have a heavy bottom because you have to have enough room in the bottom to put your grooves and still have some clay at the bottom of your groove. So I'm just going to open this up. I'm going to pull my fingers across. You can't see what my hands are doing. These fingers are pulling across. My thumb is protecting that because when you open up a flat piece, this wants to peel off. You don't want your soap dishes appealing. Anyway so we're going to pull that across and I'm just keeping all that in check. When I can get to here I want to bring my thumb over to there and then they're just going to work together and pull across. And when I can, I'm going to bring my thumb up this way and join all of those together. So nothing about my soap dish at this point is appealing. Hopefully later on they'll have some characteristics that are appealing. So I'm pulling across and opening it up. So I'm just going to open it up and I want this dish to be heavy as I said before. I like a soap dish. I use mine in the kitchen. I've got a porcelain sink. You want a dish that has some weight to it, some substance and it just feels better when it has a bit of weight to it. Anyway so now I've got kind of a messy bottom here. I'm going to move. I like this movement. I use this a lot on bowls and I'm just going against. The wheel is still going the same way but I just went opposite to the wheel and it just leaves a nice, it just tidies up your bottom. Okay so now as I said the bottom is thick. I'll show you how thick my bottom is. So the bottom is thick. It's that thick so it has a lot of weight to it. I wouldn't usually leave a bottom that thick on a bowl or a mug or anything but I will on a soap dish. Now you can make the grooves by just putting your fingertip in there but I like to use a stick. The stick just has a crisper line to it and I'm just going to clean it off. So there's that question. How do you like your soap dish lines? I like my soap dish lines crisp. Anyway so I'm going to dig those down and make a soap, a crisp soap dish line and I've got a little sponge here and I'm just going to go in and tidy those up and dry them out. I want to give this wall a bit of height and definition. I've often said before I like it when a pot is done. It comes up and goes I'm done. It just doesn't kind of run out of clay. So I'm just going to give this a little bit of definition here. Just kind of an edge to it.  Get rid of all that water in there that seems to be gathering. So now my bottom is tidy but thick and my walls have some definition. I'm going to just cut the side off of this and I'm just going to undercut it and take quite a bit of clay off of there. So when I take this little soap dish off the wheel it's done. So this is trimmed now. I won't put it back on the wheel to trim it. I'll tidy it up with my stick that's not here. There's the stick I wanted. The stick. Too many sticks and tidy that up and I want to just take a chamois and sponge it off. So there's a soap dish. It is trimmed. It is sponged. It's ready for me signing the bottom and I'll cut it off and that's how I make a soap dish. So if you like watching me make the little soap dish with its tidy but thick bottom please hit the like button and subscribe. If you have any questions or comments I'd love to hear from you. Just put them in the comment section and thanks ever so much for watching.