Reasons not to stretch

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From the NY Times phys Ed blog:

Now, two new studies are giving us additional reasons not to stretch.

One, a study being published this month in The Journal of Strength and Conditioning Research, concluded that if you stretch before you lift weights, you may find yourself feeling weaker and wobblier than you expect during your workout. Those findings join those of another new study from Croatia, a bogglingly comprehensive re-analysis of data from earlier experiments that was published in The Scandinavian Journal of Medicine and Science in Sports. Together, the studies augment a growing scientific consensus that pre-exercise stretching is generally unnecessary and likely counterproductive.

Many issues related to exercise and stretching have remained unresolved. In particular, it is unclear to what extent, precisely, subsequent workouts are changed when you stretch beforehand, as well as whether all types of physical activity are similarly affected.

This was about stretching before a workout. I read the article wondering what they thought about stretching after, but they didn’t mention it. They do say that this is just about ‘static stretching’ and not about warming up with jogging or other exercises that mimic the motions that you’ll be doing in the workout itself.

A better choice, he continued, is to warm-up dynamically, by moving the muscles that will be called upon in your workout. Jumping jacks and toy-soldier-like high leg kicks, for instance, prepare muscles for additional exercise better than stretching. As an unscientific side benefit, they can also be fun.

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Indy 5×5 Presentations: Make Indy

We’re at the second of Make 5×5 – four events designed to fund and celebrate ideas and innovation in Indianapolis.

Five presenters have five slides and 5 minutes to explain their vision for a project that would make Indianapolis a better place. The audience votes, and the winner gets $10,000 dollars to make their project a reality. I’ll update this post with more about the projects and the winner in the morning, when I’m not typing on my iPhone and drinking awesome wine from my all-time favorite beverage maker, New Day Meadery.

At the first event, I met and volunteered to help out one of the presenters, Lori Leaumont, with her Girls Stories project, which we’re working on now.

Looking forward to seeing this second event; one of the presenters is planning a local publishing project.

The event was held at Indianapolis Fabrications, a business that does fabrication and design work on the near east side. Its a cool space where they keep the materials that People for Urban Progress like the fabric from the Hoosier Dome and all of the fabric from the Superbowl banners, which gets made into items for sale that help fund projects. We were all about exploring the IndyFab space until we got yelled at for touching one of the projects.

Indy Pub Co-op, Brandon Scaaf
This was a plan to create a small not-for-profit publishing house in a storefront on the east side of town, where young people could go to publish their stories and see how they became finished works by participating through the whole publishing process. Stephanie and I were both not keen on the project after we heard the proposal – there’s a distribution aspect to publishing that seemed to be missing from the plan.

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Making Gardens Grow: The mobile garden + grow with IndyGo pilot project by Dawn Kroh of Green3 Studio
This was an idea to put a garden on the back of a flat-bed truck and move it around town, with volunteers coming to work on the garden at various locations. I wasn’t sure whether it was also supposed to sell the food? I didn’t feel like the plan was completely clear.

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“Tinkertown: an innovative space for creating, making, inventing, manufacturing and educating” by Jaron Garrett of Dreamapolis
This was the most well-thought out idea, and probably the one that will succeed as a functional project. It’s basically an idea to create an art space for people to come and created whatever project they are interested in building – fashion, digital, building – you’d bring in your idea and use the tools from the space to create it, from start to finish. They’d also do training on all sorts of design and creation tools, and certification programs.

Very cool idea, and it seems like it already has a solid plan in place, which was one of the reasons why we didn’t back it – they wanted the $10,000 for a feasibility study, not for the project itself. I felt that if they only thing the community was getting was a study done, it might not be the best use of the money.

Tinker Town

“Urban Alley Infill: embracing the space in between” by Kyle Perry of PROJECTiONE
This project was an idea of selecting an alley space somewhere in town and creating an art sculpture/lighting project that would hang in the alley and make the space more visually appealing and lit at night so alleys would be a place of transit. It’s an interesting idea, but the sculpture they proposed wasn’t at all visually appealing to me. And they seemed to talk down about the state of design in Indianapolis, which in a really cool design renewal right now, so that didn’t sit right. And the other thing that bugged me was that the project was being proposed by a business that really seemed to have all the funds they needed to create this. So why did they need the $10,000?

Urban Alley Infill

“The Cool Bus” by Kirstin Northenscold of WORD ON THE STREET
This project proposal was for a reworked school bus that would become a literary center for kids, where they can go to get help writing stories and be given books to read, and it would move from one neighborhood to another to reach kids in urban neighborhoods. They planned to obtain books free from libraries and bookstores and give them to kids.

The Cool Bus

This idea – if it were executed differently – would be interesting. For one thing, the title of the project “The Cool Bus” – that’s kinda dumb. No one is going to think a reading and writing bus is “The Cool Bus.” And the designs for the bus interior were really pretty terrible- squares of primary colors. It was like being trapped in a kindergarten toy box. If it were a bus redone like this, we’d be getting somewhere:

Pirate ship

Book exchange

Either of those would be a cool bus. In the end, we did vote for the cool bus, but neither of us were particularly thrilled with any of the presentations.

And the winner turned out to be The Cool Bus. I hope it doesn’t suck.

Sponsors of the event:

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In all, I wasn’t as impressed by this even as we were by some of the presentations at the first event held at big car gallery.

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‘The Wild Hunt’ via wikipedia

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via Wikipedia, the Wild Hunt:

The Wild Hunt is an ancient folk myth prevalent across Northern, Western and Central Europe. The fundamental premise in all instances is the same: a phantasmal, spectral group of huntsmen with the accoutrements of hunting, with horses and hounds in mad pursuit across the skies or along the ground, or just above it.

The hunters may be the dead or the fairies (often in folklore connected with the dead). The hunter may be an unidentified lost soul, a deity or spirit of either gender, or may be a historical or legendary figure like Theodoric the Great, the Danish king Valdemar Atterdag, the Welsh psychopomp Gwyn ap Nudd or the Germanic Woden (or other reflections of the same god, such as Alemannic Wuodan in Wuotis Heer (“Wuodan’s Army”) of Central Switzerland, Swabia etc.)

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Fantastic Article on Teaching Consent

Yes Means Yes has a Fantastic article on teaching consent as a part of sex education.

They walk through how a curriculum of teaching some basic concepts to young men in school…

  1. Teach young men about legal consent
  2. Teach young men to see women’s humanity, instead of seeing them as sexual objects for male pleasure
  3. Teach young men how to express healthy masculinity
  4. Teach young men to believe women and girls who come forward
  5. Teach males about bystander intervention

… could help reduce the number of rapes, even though it probably won’t stop serial rapists from committing their crimes.

Studies of predatory males show that most rapists know they are committing crimes, and don’t care whether they have a yes or no consent. BUT… Predators rely on something that researchers have labeled “Social License to Operate”:

The Social License to Operate is the set of beliefs that make rape seem like a continuation or extension of normal sexuality, instead of an aberration and personal violation. By normalizing rapists and rape, by blurring the lines between rape and sex, we create a culture where instead of responding to the crime like we should, there’s always room to argue for and or excuse or mitigate the rape and the rapist.

Basically, Predators rely on stereotypes about women being sluts, about our judgement towards women who drink, and our willingness to not understand what is and isn’t a crime to get away with their serial rapist criminal behavior.

Teaching basics about consent makes it harder for serial rapists to use our societies Social License to Operate by making non-rapists more vigilante about how rapists engineer situations to get women into vulnerable positions.

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Voyageur Cap

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Source: Wayback Machine Archive, Charitable Crafters Site

Author: Tina Shaddox

Tina’s Note: I did not write this pattern, it was an old pattern that I acquired and was written not only poorly but also incorrectly. It is a fun and cute hat and worth making. I hope I have improved upon it. — Tina Shaddox

Hawthorn’s Note: I’m saving this pattern to my site because the only place it currently exists is the Wayback Machine, and it’s somewhat hard to read on that page. I’ve also added some notes for other Ravelry knitters who increased the cast on did some paired SSK and K2tog decreases to improve the lines.

See my first attempt at this hat on Ravelry.com

Materials Needed:

  1. 4 oz of a worsted weight wool-bright red if you want an authentic cap
  2. 16-inch circular and a set of double points in your needle size.

Getting Gauge:

  • 4 stitches to the inch to make a 19.5″ hat (good for a 22 inch head – adult male)
  • 4.5 stitches to the inch to make a little over a 17″ hat (good for a 20 inch head – adult female)
  • 5 stitches to the inch to make a smaller hat of 15.6″ (good for an 19″ head-older child or teen)

Start your gauge swatch with a size 8 needle. If you don’t know the head size of the recipient, aim for 4.5 stitches to the inch. The average head size is between 20-21″.

Cast on 78 (84, 92) stitches on smaller needle. Join, being careful not to twist. Place a marker at the beginning of your round.

Knit 1 Purl 1 (or k2, p2) for 3 inches.

Switch to larger needle, begin stockinette stitch, knit for 4 inches (excluding ribbing).

For 92 stitches:

1st decrease round: Knit 20, SSK, Knit 3, K2tog, K39, SSK, Knit 3, K2tog, K19

For 78 stitches:

1st decrease round: Knit 16, SSK, Knit 3, K2tog, Knit 32, SSK, Knit 3, K2tog, Knit 16.

Knit 3 rounds

2nd decrease round: K 15, SSK, Knit 3, K2tog, Knit 30, SSK, Knit 3, K2tog, K 15

Knit 3 rounds

3rd decrease round: K 14, SSK, Knit 3, K2tog, K 28, SSK, Knit 3, K2tog, K 14

Knit 3 rounds

4th decrease round: K 13, SSK, Knit 3, K2tog, K 26, SSK, Knit 3, K2tog, K 13

Knit 3 rounds

5th decrease round: K 12, SSK, Knit 3, K2tog, K 24, SSK, Knit 3, K2tog, K 12

Knit 3 rounds

6th decrease round: K 11, SSK, Knit 3, K2tog, K 22, SSK, Knit 3, K2tog, K 11

Knit 3 rounds

7th decrease round: K 10, SSK, Knit 3, K2tog, K 20, SSK, Knit 3, K2tog, K 10

Knit 3 rounds

8th decrease round: K 9, SSK, Knit 3, K2tog, K 18, SSK, Knit 3, K2tog, K 9

Knit 3 rounds

9th decrease round: K 8, SSK, Knit 3, K2tog, K 16, SSK, Knit 3, K2tog, K 8

*NOTE Knit 2 rounds

10th decrease round: K 7, SSK, Knit 3, K2tog, K 14, SSK, Knit 3, K2tog, K 7

Knit 2 rounds

11th decrease round: K 6, SSK, Knit 3, K2tog, K 12, SSK, Knit 3, K2tog, K 6

Knit 2 rounds

12th decrease round: K 5, SSK, Knit 3, K2tog, K 10, SSK, Knit 3, K2tog, K 5

Knit 2 rounds

13th decrease round: K 4, SSK, Knit 3, K2tog, K 8, SSK, Knit 3, K2tog, K 4

Knit 2 rounds

14th decrease round: Knit 3, SSK, Knit 3, K2tog, K 6, SSK, Knit 3, K2tog, Knit 3

Knit 2 rounds

15th decrease round: K 2, SSK, Knit 3, K2tog, K 4, SSK, Knit 3, K2tog, K 2

Cut yarn leaving a 10 inch tail. Thread through remaining stitches and knot off, weaving in end on inside of hat.

Optional Tassel: Wind yarn 15 times around 4 fingers to make a loop. Remove loop from your fingers and tie together with a 10 inch long piece of yarn. Pull loop down so that it is suspended from your 10 inch tie. Take one end of the tie and wrap it several times around the loop, close to the area that is tied. You are going to make the top of the tassel look like a ball, or the head of a yarn doll. Tie off the wrapped end and let the remaining length hand down. Cut the loops that are hanging down so that the ends are even. Trim off any unwanted length. Use the remaining tie to thread through the end of your cap and fasten it off securely on the inside.

Historical Note: These caps were worn by the Voyageurs that made a name for themselves in the woods of Canada and in the Minnesota region for their hardiness and strength as they worked the fur trade. These are also similar to the style worn by the revolutionaries in France as heads rolled in the later 1700’s. It was not uncommon to have such words as “Liberty” or “Fraternity” stitched into the caps near the brim and they also go by the name “Liberty Caps”.

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