Strength and Conditioning Stuff You Should Read: 11/3/18

Galleria Concord Gardens

Galleria by Concord Pacific is a new transit community located at No.3 Road and Capstan Way in Richmond. This project in inspired by art and technology, and includes spa-inspired bathrooms, Miele appliances, and a unique art facility area for children. Located just steps away from a 2-acre neighbourhood park, Galleria brings contemporary living to a park-side setting. 

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Forensic Analysis Of The μTorrent Peer-to-Peer Client In Windows

by Michael R. Godfrey The μTorrent software client is the most popular BitTorrent peer-to-peer software application worldwide. Contraband files such as copyrighted movies and music, child pornography and pirated content, are frequently acquired through the peer-to-peer (P2P) file sharing protocol BitTorrent. This research will include the digital forensic analysis of the μTorrent client, specifically, the free (Basic) version 3.5.3 for Windows released on utorrent.com. The μTorrent client is based on the same architecture of the original, less popular client, itself named BitTorrent (bittorrent.com). In fact both software applications are owned by BitTorrent, Inc. Although the same artifacts have been identified in all versions of μTorrent, any examination of other versions should be tested by the examiner. μTorrent is available for Windows, Mac, Linux, Android, and iOS (only with a jailbroken device). A computer running μTorrent can be paired with external devices for viewing (iOS and Android mobile devices, USB storage drives, and certain streaming devices). Read More

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Assessments You Might Be Overlooking: Installment 6

It's been quite some time since I published an update to this series, but some recent professional baseball initial offseason evaluations have had me thinking more and more about how important it is to take a look at lateral flexion.

In the picture above, I'd say that the athlete is limited in lateral flexion bilaterally, but moreso to the left than right. You'll also notice how much more the right hip shifts out (adducts) as he side bends to the left; he's substituting hip fallout for true lateral flexion from the spine. The most likely culprit in this situation is quadratus lumborum on the opposite side (right QL limits left lateral flexion).

As you can see from the picture below, the triangle shaped QL connects the base of the rib cage to the top of the pelvis and spine.

Stretching out the QL isn't particularly challenging; I like the lean away lateral line stretch (held for five full exhales). This is a stretch that can be biased to target the lat, QL, or hip abductors.

That said, the bigger issue is understanding why a QL gets tight in the first place. As Shirley Sahrmann has written, whenever you see an overactive muscle, look for an underactive synergist. In this case, the right glutes (all of them) are likely culprits. If the gluteus maximus isn't helping with extending the hip, the QL will kick on to help substitute lumbar extension. And, if the gluteus medius and minimus aren't doing their job as abductors of the hip, the QL will kick in to "help out" in the frontal plane. This double whammy has been termed a Left AIC pattern by the good folks at the Postural Restoration Institute, and they've outlined many drills to not only address the apical expansion (which creates length through the QL), but also bring the pelvis back to neutral.

Taking this a step further, typically, those with very overactive QLs will also present with limited thoracic rotation (in light of the QL attachment on the inferior aspect of the ribs), so you'd be wise to follow up this stretch with some thoracic mobility work. The athlete in the example at the top of this article had the most limited thoracic rotation (both active and passive) that I've seen in any pitcher this offseason.

That said, here's a good rule of thumb:

If you have a flat thoracic spine athlete with limited thoracic rotation, look at pectoralis major, latissimus dorsi, and quadratus lumborum. If horizontal abduction (pec) and shoulder flexion (lat) both check out well, go right for QL tissue extensibility (as measured by lateral flexion). It will be absolute game changer - particularly in rotational sport athletes.

If you're looking to learn more about how we assess, program, and coach at the shoulder girdle, be sure to check out my new resource, Sturdy Shoulder Solutions.

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My Dreams

Twenty-one years ago, in October 1997, I was named to Crain’s New York 40 Under 40. I was 30 years old and CEO of my own environmental consulting company.

Crain’s 40 Under 40

Featured by media outlets ranging from Fortune Magazine to CNN, my husband and I were exploring the idea of taking my company public and my goal was to be a US senator.

CEO on a Trash Can

The photo on the above left is of me at age 30 and yes, I’m posing on a trash can. That’s because my environmental consulting company diverted millions of pounds of garbage from landfills into recycling facilities, something that was incredibly pioneering in those days.

Diagnosed with Three Autoimmune Diseases

In less than a decade, I had been diagnosed with 3 autoimmune diseases. First Celiac Disease, then Hashimoto’s, and most devastatingly, Multiple Sclerosis. These diseases radically changed the path my life would take.

My Incredible Family

It hasn’t been an easy road, but I have no regrets, I’ve learned a lot and built a life that gives me more joy than I could’ve truly ever imagined. I have an incredible relationship with the love of my life, my darling husband, and two boys that I adore with all my heart!

This Amazing Community

While my life moved forward in ways that surprised me, many of the unexpected twists and turns have been wonderful! I started Elana’s Pantry in 2006, and an awesome community has blossomed here. I am so blessed to connect with such an incredible group of caring people every single day!

Thank You for Being on this Healing Path with Me

Thank you for being on this wonderfully wild, beautiful, healing path with me! I am more grateful for you than you will ever know!!!

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Paraben Launches The E3 Platform Version 2.0

Providing a better solution for all types of digital evidence, E3 Platform is a comprehensive digital forensic tool designed to handle more data, effectively and efficiently. The version 2.0 of the E3 Platform has only enhanced these capabilities with key features in both architecture and analysis. “We put a lot of thought into our 2.0 release to make sure we were not only offering new great features like iOS 12 and Android Pie support, but also a better design with a change to a full 64-bit backend for all of our analysis engines. We want to make sure we are producing data quickly and completely with each investigation” stated Amber Schroader, Founder and CEO.

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Reveal Critical Evidence And Crack More Cases With Carving Technology

Getting evidence from confiscated media devices has always been a challenge. Not only because of the difficulty in locating all the right data, but also because of the manual labor of exporting and importing the data once it’s found. To solve this, we’ve integrated best-in-class carving technology into the Griffeye Analyze platform.

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