The Best of 2018: Product Reviews

To wrap up my “Best of 2018″ series, I’ll highlight the top product reviews I did at this site in the last year. Here they are:

1. Complete Youth Training - This was Mike Boyle's great new resource for those who work with young athletes. He touched on everything from the problems with early specialization to age-specific training stages. It's a good investment for parents and coaches alike. I loved how his perspective as a parent coalesced with his commentary as a strength and conditioning coach and business owner.  It inspired this blog I wrote: Strength in the Teenage Years: An Overlooked Long-Term Athletic Development Competitive Advantage.

2. Bought In - Brett Bartholomew is an outstanding strength and conditioning coach who has taken a huge interest in the art of "getting through" to athletes. In this course, he outlines a lot of great strategies for building rapport with athletes. Brett authored a guest post for this site as well: 5 Quick Tips to Enhance Coach-Athlete Communication.

3. The Culture Code - This new book from Dan Coyle was one of my favorite reads of the year. Dan's become a friend over the years, so I was able to get him to do an interview here at EricCressey.com when the book was released: Coyle on Culture.

Also in 2018, I released a product of my own that was a long time in the making: Sturdy Shoulder Solutions. This resource includes close to seven hours of webinars and lab sections on everything upper extremity. 

We're back to the regular EricCressey.com content this week. Thanks for all your support in 2018! We've got some great stuff planned for 2019.

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The Best of 2018: Baseball Articles

With baseball athletes being the largest segment of the Cressey Sports Performance athletic clientele, it seems only fitting to devote a "Best of 2018" feature to the top baseball posts from last year. Check them out:

1. When Pitching Goes Poorly: 5 Strategies for Righting the Ship - Pitchers can struggle for many reasons beyond just mechanics. Here are five factors to take into account.

2. Is It Really Biceps "Tendonitis? - One of my biggest pet peeves is when all anterior shoulder pain is given a "blanket diagnosis" of biceps tendonitis. With that in mind, this webinar excerpt from my Sturdy Shoulder Solutions resource delves into the topic in greater detail.

3. How to Apply the Joint-by-Joint Approach to the Elbow - In this video blog, I discuss how we can apply the concept of regional interdependence to the elbow, particularly in the context of pitching injuries.

4. How to Win 99% of High School Baseball Games - I've haven't coached a high school baseball game in my life. I know a lot about adaptation to training in youth athletes, though, and that puts me in a unique position to comment on how to win high school baseball games.

5. Why Injuries are Highest Early in the Baseball Season (Video) - Major League Baseball Injuries are highest during Spring Training and early in the regular season. Surely, some of this has to do with the fact that some players had lingering issues from the previous season that never went away - but it definitely goes further than this.

We've got one last "Best of 2018" list running tomorrow, so stay tuned for the closer!

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The Best of 2018: Strength and Conditioning Features

I really enjoying creating features with multiple installments because it really allows me to dig deep into a topic that interests both me and my readers. It’s like writing a short book, with each post being a different chapter. That said, here were a few of my favorite features from 2018 at EricCressey.com:

1. Random Thoughts on Sports Performance Training

This is definitely my longest standing active series, and while I don't update it every month, it'll always include some gems.

Installment 30
Installment 31 

2. Random Thoughts on Long-Term Fitness Industry Success

This series touches more on the business aspect of fitness.

Installment 9
Installment 10
Installment 11

3. Performance Programming Principles

I made it a goal to write more about program design this year, as I think it's a big hole in the market.  These were a few steps in that direction:

Installment 2
Installment 3

The Best of 2018 series is almost complete, but stayed tuned for a few more highlights!

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The Best of 2018: Guest Posts

 I've already highlighted the top articles and videos I put out at EricCressey.com in 2018, so now it's time for the top guest posts of the year. Here goes…

1. The Issue With Most Powerlifting-Specific Programs - Former Cressey Sports Performance intern Jamie Smith shares some insights to help you plug up the holes in traditional powerlifting programs.

2. Going Out With a Bang: Creating and Implementing Workout Finishers - CSP-FL coach Jason Jabour delivered some great insights on how to cap off a great training session with an appropriate finisher.

3. 7 In-Season Training Strategies to Maintain Strength - CSP-MA Director of Performance John O'Neil covers some strategies for maintaining strength during the competitive season.

4. The Truth About Dodgeball and Tag - Lee Taft is a tremendous coach on the speed and agility front, and in today's post, he touches on a controversial topic: the elimination of dodgeball and tag from youth physical developmental programs.

5. What Research Can Tell Us About "Super Champion" Athletes - Tennis training expert Matt Kuzdub delves into commonalities of success among the most high achieving athletes - and how they differentiate themselves from those who don't quite "make it."

I'll be back soon with the top strength and conditioning features from 2018.

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Forensic Email Collector Power User Webinar by Metaspike

Metaspike is kicking off the new year with a power user webinar for Forensic Email Collector users. Join Metaspike's founder, Arman Gungor, for a 60-minute webinar where you'll learn: * How to configure FEC for best acquisition performance. * How to construct advanced in-place searches when acquiring from Gmail, Exchange, and IMAP servers. * How to use delegation to acquire emails without the end users' credentials. * Supported authentication workflows with FEC Remote Authenticator. * Walkthrough of the new functionality in FEC v3.5. When: Wednesday, January 16, 2019 at 11 AM (PST) / 2 PM (EST) / 6 PM (UTC) Save your spot and join the conversation here

from Forensic Focus http://bit.ly/2VaQV9o

The Best of 2018: Strength and Conditioning Videos

With my last post, I kicked off the "Best of 2018" series with my top articles of the year. Today, we'll highlight the top five videos of the year.

1. Supine Banded Shoulder Flexion on Roller - I love this exercise for building thoracic spine mobility, shoulder flexion, and scapular posterior tilt.

2. Split-Stance Hip Abduction End-Range Lift-off - CSP coach Frank Duffy contributed this awesome hip mobility challenge as part of a guest post this year.

3. Landmine Lateral Lunges - This is an exercise I thought up on the fly while working with three-time Cy Young Award winner Max Scherzer, and we liked it so much that it's become a mainstay in his offseason programming.

4. Rhomboids Functional Anatomy - this webinar is an excerpt from my popular new resource, Sturdy Shoulder Solutions.

5. Knee-to-Knee Rollover Medicine Ball Stomp - this new medicine ball drill was a power training exercise thought up by my CSP-FL business partner, Shane Rye. The knee-to-knee approach encourages the athlete to stay in the back hip longer.

I'll be back soon with the top guest posts of 2018!

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BlackBag’s BlackLight Used to Solve Mass Shooting

In the days following a mass shooting at a mall in Columbia, Maryland, the digital forensic analysis of the shooter’s Apple iPhone, computer, and iPhone backups played a pivotal role in the investigation. The digital forensic analysis was performed using the assistance of BlackBag’s BlackLight software. The investigation revealed a timeline of events leading up to the shooting and uncovered details about the shooter’s research, planning, and mental state. It was also the digital forensic investigation which led police to discover the shooter’s Tumblr blog and the last post he made with his iPhone moments before shooting his first victim. BlackBag Technologies’ BlackLight, software that quickly analyzes computer volumes and mobile devices and allows for easy searching and filtering through large data sets, was used to make key discoveries in a mass shooting that led to solving the investigation.

from Forensic Focus http://bit.ly/2GGTxbV

Atola Announces Taskforce 2018.12 With NVMe Support And Selective Imaging

Atola Technology presents the 2018.12 firmware version for Atola TaskForce, which includes support of NVMe drives, selective imaging of sectors containing data, improved UI, etc. Support of NVMe drives NVMe is the latest and greatest technology in the world of storage devices. NVMe drives achieve unprecedented speeds, which has made them very popular storage elements for laptops and desktop, personal and corporate alike.

from Forensic Focus http://bit.ly/2BJnXV9

Nut-Free Keto Bread

This Nut-Free Keto Bread recipe has 7 ingredients total. All you need to make it is flax, eggs, olive oil, cream of tartar, baking soda, water, and salt. My easy low-carb Nut-Free Keto Bread recipe is perfect for people getting comfortable in the kitchen. There’s no complicated separating of eggs and other steps that are often found in keto bread recipes.

Easy Nut-Free Keto Bread Recipe

Full of healthy fiber and ultra delicious to boot, we are absolutely in love with this Nut-Free Keto Bread recipe! I’m so happy it’s has helped so many people on the Keto Diet!

Avocado Toast on Keto Bread? Yes.

When we eat Nut-Free Keto Bread, we slice and toast it, then spread with ghee or butter, or dip it in olive oil. It’s a fantastic Keto Snack served this way. I also like to serve it with poached eggs and avocado for a high-fat Keto Breakfast. It makes fantastic keto avocado toast. You can also toast it and make sandwiches with it!

Nut-Free Keto Bread

Servings24

Ingredients

• 2cups brown flaxmeal
• 1teaspoon baking soda
• ½teaspoon cream of tartar
• ½teaspoon celtic sea salt
• 5 large eggs,whisked
• ½cup water
• ⅓cup olive oil

Instructions

1. In a large bowl combine flax meal, baking soda, cream of tartar, and salt
2. In a small bowl, mix together eggs, water, and olive oil
3. Stir wet ingredients into dry, mixing well
4. Allow batter to stand 2-3 minutes to thicken
5. Transfer batter into a greased 9 x 5 inch loaf dish
6. Bake at 350°F for 45 minutes or until a knife comes out clean
7. Cool for 30 minutes
8. Serve

How to Store Nut-Free Keto Bread

To store Nut-Free Keto Bread wrap it in a paper towel, seal in a plastic bag, and refrigerate for up to 1 week. This bread recipe is based on one by Laura Dolson. I made changes to her recipe, removing the artificial sweetener that was in it, as well as changing a couple of other items to come up with my Nut-Free Keto Bread recipe.

Easy Nut-Free Keto Focaccia Recipe

To make Nut-Free Keto Bread into focaccia, bake for 20 minutes in a 9×13-inch glass baking dish. As you can see in the photo below, it’s a gorgeous keto focaccia. I created this savory topping with wholesome fresh herbs for this delicious Nut-Free Keto Bread. You can eat the keto focaccia plain, or proceed onward to toast and top it, making a delightful keto bruschetta.

Looking Back to The Gluten-Free Almond Flour Cookbook

When I first published this recipe in July 2009, the boys and I were baking a lot together. We were really enjoying a summer full of baseball, jumping on the trampoline, bowling, board games, and walks to the creek. They were also helping me get work done for the launch of my very first cookbook, The Gluten-Free Almond Flour Cookbook, which received this lovely review from Delicious Living!

Keto Breakfast Recipes

Nut-Free Keto Bread is great with breakfast! Here are some other easy Keto Breakfast recipes for you!

• Paleo Bagels
• Pizza Muffins
• Paleo Crepes

This recipe is an oldie but goodie from the archives. I first shared it in 2009.

The post Nut-Free Keto Bread appeared first on Elana's Pantry.

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The Best of 2018: Strength and Conditioning Articles

With 2018 winding down, I'm using this last week of the year to direct you to some of the most popular content of the past 12 months at EricCressey.com, as this "series" has been quite popular over the past few years. Today, we start with the most popular articles of the year; these are the pieces that received the most traffic, according to my hosting statistics.

1. The Study Every Trainer and Coach Should Read and Understand - Good movement matters - and here's the research that helps to demonstrate why.

2. How to Use the Acumobility Ball for Upper Extremity Health and Performance - I'm a huge fan of the Acumobility ball, and in this detailed video-oriented post, I discuss how we utilize it for specific work in the upper body.

3. Crossfit and Confirmation Bias - Write a blog that mentions Crossfit and get great traffic? Go figure.

4. Making Movement Better: Duct Tape or WD-40? - Should you add stability or mobility to fix a problem? Give this article a read to find out.

Source: http://bit.ly/2RgDUvQ

5. Why You Shouldn't Look Up When You Lift - It drives me bonkers to see lifters looking up at the ceiling during squats, deadlifts, and even arm care exercises. In this post, I discuss why that's the case.

I'll be back soon with another "Best of 2018" feature. Up next, the top videos of the year!

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Overcoming Apple Products for Digital Forensics

There are currently over one billion Apple products in consumer hands worldwide. Apple products often create unique challenges during data acquisition and digital investigations. Fortunately, OpenText™ EnCase™ Forensic and Tableau Forensic Hardware provide a broad range of Apple support to help you easily overcome these challenges. In 2010, Apple began a new trend of developing proprietary connectors and form factors for their product drives. These custom drives require special adapters for investigators to image the drive contents in a forensically-sound, court-accepted manner. OpenText Tableau Hardware products have kept pace with the evolution of Apple drives. The Tableau Forensic PCIe Bridge was the first-ever portable write-blocker to allow forensic acquisition of PCIe solid-state-drives (SSD). Furthermore, the new Tableau PCIe Adapter empowers investigators to image Apple PCIe from mid-2013 – 2016 MacBook Pro, MacBook Air, and Mac Pro.

from Forensic Focus http://bit.ly/2rQSf3N

Strength and Conditioning Stuff You Should Read: 12/23/18

Scene Of The Crime: You’ve Found A Drone. What Do You Do?

by Lee Reiber, COO, Oxygen Forensics, Inc. The proliferation of recreational drones and their impact on digital incident response has dramatically increased during the last several years. In January 2018, Nextgov stated the U.S. Federal Aviation Administration (FAA) reported over 1 million drone operators registered with the United States government. This number continues to grow each holiday season, when new unmanned aircraft systems (UAS) are introduced to market and users hit the streets armed with drones that can fly great distances, record crystal clear video, and carry a payload. These systems are currently regulated by the FAA, and guidelines have been given to local law enforcement on how to handle drone incidents. However, these guidelines apply only to systems that have been registered in the United States. Those that have not been registered are currently allowed to fly and will continue to fly. Read More

from Forensic Focus http://bit.ly/2QMfESI

We’re using more Kettlebell Windmills. Here’s why.

We've started using kettlebell windmills a lot more with our athletes this year. I think they slide in nicely (similar to Turkish Get-ups) as a first exercise on upper body days, even if they are more of a full-body exercise.

Generally speaking, I think we underappreciate how solid motion (or resistance to it) in the frontal plane really matters for folks from all walks of life. If you haven't read it already, check out my recent blog, Assessments You Might Be Overlooking: Installment 6, where I discuss the importance of assessing lateral flexion.

To me, the kettlebell windmill is the perfect exercise for teaching athletes how to groove proper core positioning as they load into the hip in multiple planes of motion. My most common cue to athletes with this exercise is, "Load into the hip hinge; don't just side bend."

As you'll see in this picture below, it's possible to get the motion in the wrong places. This would qualify as a side bend - and you can easily appreciate that not all motion is good motion.

We'll perform this exercise both "regular" and with a bottoms-up approach. I think it's best positioned early in the training session for 2-8 reps per set. Make sure athletes have adequate hip mobility and entry-level core control before jumping right to it. I actually like it as a subtle regression from Turkish Get-ups, especially in uncoordinated individuals and those who may lack a bit of shoulder mobility.

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MacQuisition From BlackBag

by Jade James MacQuisition is a simple but effective tool used for imaging and data collection of iMacs, MacBooks, and Mac Pros & Minis. This tool is solely for the use with Macs, but although it is a niche product MacQuisition has many benefits. The latest release of MacQuisition is 2018 R1.2, which is contained within a 120GB or 1TB dongle/drive. This in itself is extremely useful as it allows you to image directly to the dongle. It can also act as a collector and is ideal for data collection in situ. Booting into a dongle eliminates the need to dismantle the system to access drives, which could be problematic and could potentially result in the loss of data. The 120GB version comes with USB2.0 and USB C connector cables, allowing for use with the latest MacBook Pros and iMac Pros. Read More

from Forensic Focus http://bit.ly/2Sdp86f

BlackBag Releases APFS Source Code To The Sleuth Kit® Framework

In an effort to give back to the DFIR community, BlackBag has released its Apple File System (APFS) source code to The Sleuth Kit for examiners all over the world to use for free. Within the DFIR community, support for fundamental structures, like file systems, across tools is essential for examiners to complete their work. BlackBag Technologies has provided industry-leading support for Apple devices this past year by quickly releasing complete support for Apple’s latest file system (APFS), all of the encryption variations and APFS Snapshots. With macOS and iOS rapidly driving adoption rates of this new file system, we want to make sure examiners have access to the best and most complete support for APFS.

from Forensic Focus http://bit.ly/2A8eG9m

Colwood Corners by Onni in Victoria

Colwood Corners by Onni Group is a new 5 storey condo development located in Victoria, BC. This project will offer 284 units. Upon completion, Colwood Corners has the potential to provide 125,000 square feet of retail as well as multi-family residential.

The post Colwood Corners by Onni in Victoria appeared first on Vancouver New Condos.

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Passware Kit Forensic 2018 v2.1 From Passware

by Jade James Passware Kit Forensic is an easy to use tool which provides a ‘complete electronic discovery solution’, reporting on all password-protected items on a system and decrypting them. Passware comes with many features, including: password recovery for 280+ file types including Microsoft Office documents, PDFs, ZIP files, QuickBooks, Filemaker, Lotus notes, Bitcoin Wallets, Apple iTunes Backups, Mac OS X Keychain and so on. Read More

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Indigo Musings

Interview With Simon Crawley, Global Project Manager, MSAB

What is your background and how did you first come into contact with MSAB? I was a Police Sergeant with the Met Police, deployed in Counter Terrorism Intelligence gathering, based at a major airport, with a Masters in Forensic Computing and CyberCrime Investigations. We first started looking into digital forensics in 2009. Due to the power used – Sch7 TACT 2000 - we could not afford any delay in getting the data out of any device Sch7 of TACT only allowed us to have the device for 9 hours (now only 6 hours), after which we had to return the device. Read More

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Webinar: Cellebrite Advanced Services For The APAC Region

A new webinar, Cellebrite Advanced Services For The APAC Region, is available to view here. Join the forum discussion here. View the webinar on YouTube here. Read a full transcript of the webinar here.

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Paliscope Webinar: Using The ICAC Package To Gather Evidence Online

Are you working with Internet Crimes Against Children? Join us for our webinar on January 9. We will talk about the functionality of the new ICAC Package and demo how to use the different integrated tools in Paliscope to search for more evidence online.

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Keto Salt and Pepper Crackers

Keto Salt and Pepper Crackers are the perfect grain-free low-carb snack. Made with 4 ingredients TOTAL –almond flour, egg, salt, and pepper, they’re a satisfyingly crunchy cracker that I make often.

Easy Keto Crackers Recipe

Instead of running to the store for a box of highly processed, expensive gluten-free crackers (with who knows what ingredients?!) make my amazing Keto Salt and Pepper Crackers. It’s easier to make gluten-free, grain-free crackers from scratch than “regular” wheat-based crackers, and you can whip these up in a jiffy. If you’ve always wondered how to make homemade crackers, this easy keto cracker recipe is a great place to start!

Low-Carb Crackers Recipe

I created this low-carb cracker recipe for the holidays a few years ago. Having a healthy low-carb snack for Hanukkah and Christmas parties is key in sticking with a Keto Diet. If you can have dairy, these are terrific with my homemade goat cheese recipe. If you’re on a Dairy-Free Diet, try these amazing crackers with my healthy homemade Guacamole –the perfect keto dip recipe.

Keto Salt and Pepper Crackers

Servings20 crackers

Ingredients

• 2cups blanched almond flour (not almond meal)
• 1 large egg
• ½teaspoon celtic sea salt
• ½teaspoon ground black pepper

Instructions

1. Place almond flour, egg, salt, and pepper in a food processor
2. Pulse until dough forms
3. Separate dough into two halves
4. Place each half of dough between two pieces of parchment paper
5. Roll out dough to 1/16-inch thick, then remove top piece of parchment paper
6. Transfer bottom piece of parchment paper with rolled out dough onto baking sheet
7. Cut into 2 inch squares using a pizza cutter or a knife
8. Sprinkle with extra salt and pepper if desired
9. Bake at 350°F for 6-10 minutes
10. Serve

Keto Snack Recipe

Keto crackers are an incredibly healthy real food snack when you’re craving some crunch! My boys and their friends say these are the best crackers ever! I hope you enjoy this recipe for healthy low-carb crackers. They’re a great snack at cocktail parties, holiday gatherings, and to use for dipping when you’re sitting on the couch watching a football game.

More Low-Carb Keto Crackers Recipes

Here are some of my other easy homemade cracker recipes:

• Goldfish Crackers
• Paleo Graham Crackers
• Egg-Free Crackers

This post is an oldie but goodie from the archives. I first shared this keto cracker recipe in January 2014.

The post Keto Salt and Pepper Crackers appeared first on Elana's Pantry.

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Digital Forensics News December 2018

The dates have been confirmed for PFIC 2019 - join Paraben in Utah from the 10th-13th September. MSAB have released new versions of XRY (7.10), XAMN (4.1) and XEC (4.0). Paliscope have integrated new tools for ICAC investigators, enabling them to search for data offline. On the Hacking Exposed blog, Dave Cowen expands testing of the Syscache hive. Oxygen Forensics have a new release: Oxygen Forensic JetEngine, which allows investigators to quickly parse volumes of data. ADF's Digital Evidence Investigator is now compatible with Griffeye Analyze. Brett Shavers has shared his thoughts on software preferences over on DFIR Training. MediaClone have released the SuperImager Desktop NVMe and SATA Forensic Lab.

from Forensic Focus https://ift.tt/2GqunOx

Paraben’s Activity Timeline Filter: It Just Takes A Second

In just a second everything can change for some people. In car accidents what a driver was doing becomes imperative. Was that driver distracted? Were they on their smartphone? According to TeenSafe.com 80% of car crashes are attributed to a driver being distracted or not paying attention. Today the DMV estimates that 9 people per day die in distracted driving accidents. 14% of distracted driving accidents are due to the driver doing something on their mobile device. So, how can law enforcement and the legal community deal with this new epidemic?

from Forensic Focus https://ift.tt/2QFsgLu

Interview With Dmitry Postrigan, CEO, Atola Technology

In 2018 Atola Technology celebrates 15 years in business. Back in Atola’s formative years, it was your technical expertise that lay the foundation of the company’s success. Today do you consider yourself a tech guy or an idea guy? Yes, at first I was a tech professional who generated ideas and enjoyed working on them. In fact, when in 2003 I, along with Fedir Nepyivoda co-founded Atola, there was no business plan behind it. However, we had big ambitions with regards to the technology we wanted to develop. And when you are such a small team, there is a very short distance between an idea and its implementation. There was even a time when I came up with this great new concept in the morning, and we had it fully realized by the end of the day. Read More

from Forensic Focus https://ift.tt/2PL3Vi2

Register For Webinar: Advances In Screen Mirroring For Android And iOS Devices

In their upcoming webinar Susteen will introduce new techniques for acquiring data from encrypted and popular apps such as SnapChat, Facebook Messenger, WhatsApp, Viber and more. Presenter: Francis DeGiorgio, Project Manager, Data Pilot 10 Date & time: 18th December 2018, 1:00pm Eastern Time Register here

from Forensic Focus https://ift.tt/2A2RKbe

Oxygen Forensic Detective From Oxygen

by Scar de Courcier Oxygen Forensic Detective is a powerful tool used extensively by investigators both in law enforcement and in the private sector. It is split into two sections, Extractor and Detective, but once you have bought it there are no hidden add-ons that require extra payments, which is a huge plus right upfront. Oxygen’s Extractor tool runs independently of Detective. This is significant because it means you can image a number of devices at one time; you are only limited by what your machine can handle. Each Extractor runs independently, so you can have several going at once. Read More

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Enhancing Digital Investigations with OpenText™ EnCase™ Forensic 8.07

OpenText™ EnCase™ Forensic is one of the leading digital forensics solutions on the market for triage, acquisition, processing and preservation of digital evidence. It empowers computer forensic examiners to conduct efficient forensically sound data collections and investigate using a repeatable and defensible process. EnCase offers disk-level forensic analysis and the broadest support of operating and file systems, artifacts and encryption types, all while maintaining evidence integrity. Powerful processing, integrated investigation workflows and flexible reporting options differentiate EnCase in the market. EnCase Forensic’s feature set has been called “simply unmatched” by SANS. Learn why and contact an EnCase expert today.

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Strength and Conditioning Stuff You Should Read: 12/17/18

Passware Introduces Password Exchange and Decrypts Hidden TrueCrypt Partitions

Passware Kit 2019 v1 introduces Password Exchange — a new opt-in service that provides access to the list of passwords found by Passware Kit users worldwide. We’re continuing to improve capabilities of distributed password recovery. The new version introduces a built-in tool to view logs and detailed status information for Passware Kit Agents directly from Passware Kit, as well as GPU monitoring (temperature, load, and fan speed). Passware Kit 2019 v1 supports decryption of macOS Mojave APFS disks and is the first software to decrypt hidden TrueCrypt partitions instantly by extracting encryption keys from memory images.

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Forensic Focus Forum Round-Up

Welcome to this month’s round-up of recent posts to the Forensic Focus forums. Can you help byrlord to find data on a drive that has been accidentally formatted? How would you demonstrate that a specific user deleted files form a Windows PC? The largest partition on this Microsoft Surface Pro 4 is showing up as an unrecognized file system - what might have gone wrong? Why did the hash value change on these Excel files? Share your thoughts on the forum. Pbeardmore shares some evidence given to the House of Lords about forensics - watch it here.

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4 Yoga Push-up Progression Strategies

We use yoga push-ups a lot in our training programs, but one challenge with incorporating them over the long-term with more advanced athletes is that they're hard to load up. You can't use bands or chains as external resistance because they slide over the course of the set. And, weight vests really can't provide enough external resistance without getting too bulky and cumbersome. Luckily, there are a few other ways to progress the drill:

1. Slideboard Yoga Push-ups

2. 1-leg Feet-Elevated Yoga Push-ups

3. Feet-Elevated Spiderman Yoga Push-ups

4. Yoga Push-up with Opposite Toe Touch

5. Controlled Tempo

Last, but not least, you can simply slow down the tempo at which the yoga push-up variations are performed. I like adding a full exhale at the top position, too.

Speaking of upper extremity progressions, if you're looking for some more information on how we assess, coach, and program for the shoulder girdle, be sure to check out my resource, Sturdy Shoulder Solutions.

 

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