Monday 6/30

RedZone had an eventful weekend!

Congrats to Jody Schrenkel for completing another 300 mile bike ride to help find a cure for ALS! Be sure to congratulate him when you see him back in the gym this week.

Also, Congrats to everyone that completed the Spartan race at Mohegan this weekend! If you have pics from the race please pass them onto to us so we can post them. Lets get some more teams together and out to the races representing CFRZ! Good job everyone!

Reminder: The Lift-For-A-Purpose Olympic Weightlifting meet is in less than 2 weeks. If you're registered or interested in participating please let one of the coaches know. Remember this is a novice to intermediate non-sanctioned meet, so do not be nervous to give it a try if you're at all interested. And it's for a good cause!

Fitness:
A. Back Squat - 2 reps @ 85% Rest 30 Sec. 4 reps @ 60%, Rest 1 min x 4
B. Front Squat x 2 @ 85% w/ 33x1 tempo EMOM x 7 min
C1. Strict Pull ups x 5 x 3 sets

Rest 30 sec.

C2. Ring Support Hold x 20 sec x 3 sets
Rest 30 Sec.

+

15 Min Amrap

5 Burpees

15 Wall Balls

200 m Run (from the red wall to mailboxes and back to wall)

Performance:

A. Back Squat - 2 reps @ 85% Rest 30 Sec. 4 reps @ 60%, Rest 1 min x 4
B. Front Squat x 2 @ 85% w/ 33x1 tempo EMOM x 7 min

C1. Muscle up (Skill Work) x 2-3 reps x 3 sets

Rest 30 sec.

C2. Handstand walk Practice (max distance attempt or Handstand hold 30 sec) x 3 sets

Rest 30 sec.

+

15 Min AMRAP

2 Burpee Muscle ups or 5 Burpee Pull ups

15 Wall Balls

200 m run

Friday 6/27

REMINDER: No noon class this Saturday. We are heading up to Hartford for the Europa Fitness Expo. Everyone is welcome to join us! We leave RedZone at noon. I still have some free admission passes too!

HYDRATE!

Drink water! Like you live the desert- stop whatever you're doing and go chug 12oz. now.

I cannot express enough how important staying hydrated is (looking at approx 80-100oz of water per day). Let's go over the basics:

Water is in every cell of your body. Yup all 37 trillion of them. If you are ever feeling tired, achy, inflamed, bloated, etc...odds are you're dehydrated. Without proper hydration, your body cannot flush toxins out of all of those 37 trillion cells. Which means those cells will hold on to waste products leading to those symptoms above and a ton more that haven't been listed. 

Without water your body cannot properly absorb nutrients putting all of that hard work to stay healthy by eating whole, clean foods at a less than ideal level. 

In a dehydrated state, your body will start pulling water from wherever it can. This includes waste products. Yup, if you're thinking poop that's what I mean. It's gross but it's the harsh reality people. So on top of not flushing out toxins, now you have fecal matter floating around your bloodstream, pumping into every major organ, and infiltrating all 37 trillion cells. Just adding to those toxins already there. Poop in your blood and cells. Gross. 

In order to be properly hydrated you'll need to drink 80-100oz of water per day for about a week. Just because you pee clear doesn't mean you're hydrated. It means your body is getting rid of excess water it can't use at the moment. 

So now, dehydrated, holding onto toxins, body in an imbalanced state you walk into CrossFit on a hot summer day and expect to be able to give your 100%. As you warm up you start sweating- creating even more of an imbalance in electrolytes (sodium/potassium ratio in your blood). This causes fatigue, increased heart rate (your heart has to work harder than necessary), and muscle cramps among MANY other things.

You've come in to crush a workout and you're putting yourself at a disadvantage. Your muscles will fatigue a bit quicker then usual, your endurance will be lowered. That increased tightness and soreness post wod? That can be helped by drinking water. Think about it- your muscles are like giant pieces of meat. Without proper hydration they start to tighten...almost like jerky (dehydrated meat). Don't have jerky for muscles. Drink water. 

Fitness:
Strength-
A. Hang power clean 5 sets of 2 @tough weight 
B. clean grip RDL's 3 sets of 5 @ 80%of A 

WOD
3 rounds for time 
15 pull ups 
20 wall balls -

Performance:
Strength-
A. 10 minutes to find max squat clean
B. Clean Grip RDL's 3 sets of 5 @ 80% of A

WOD-
For time 
100 pull ups 
100 wall balls 

Thursday 6/26

A couple updates:

There will be no 12:00 class this Saturday. Some of us will be heading up to Hartford for the Europa Fitness Expo. This is a big event at the CT Convention Center. Every year many supplement, gear, and nutrition companies set up to let you try out and ask questions about their products (tons of free samples!). We are not competing this year as we have the past three years (just ask us if you want to know why we are not) but there will be a CrossFit comp going on, as well as many other sport competitions. Body Building, Power lifting, jiu jitsu, and arm wrestling to name a few. If you're interested in coming up with us, let one of the coaches know. I do still have a couple free admission passes. We will be leaving from CFRZ around Noon.

Also, in the next few weeks we will be introducing a new nutrition company to RedZone. We are bringing in Custom Fit Meals to help you with your nutrition planning and food. Custom Fit Meals is a meal delivery system. You place your orders online and your fresh meals will be delivered right to the gym. They offer plans of 1 meal, 2 meal or 3 meals a day. Their meats are USDA-certified All Natural, hormone- and antibiotic-free.  Their beef is certified organic, grass-fed and grass-finished. And their chicken and turkey are free-range. Their pork is pastured, and the produce is sourced locally.
They also offer 2 different meal sizes. So whether your goal is to lean out or put on some muscle they have a meal plan for you. We will be hosting a Nutritional Seminar by Custom Fit Meals as well. We are currently trying to set up a date for the seminar, we will need a minimum of 30 people to attend. So please let us know if you're interested and we can finalize a date.


Fitness:
Strength -
A1. Hang power snatch 
5 sets of 2 reps
A2. 1 minute plank hold no weight 
5 sets 

WOD-
1 minute amrap push ups  
1 minut amrap calories on rower
1 minute amrap burpees 
1 minute amrap DBU (or singles)
1 minute rest X2 rounds 

Performance:
Strength -
A1. Power snatch + Hang squat snatch + ohs 
5 sets building each set 
A2.  1 minute plank hold with weight 
X 5 sets 

WOD-
2 minute amrap push ups
rest 30 seconds  
2 minute amrap hang power snatches (115/75)
rest 30 seconds 
2 minute amrap burpees 
rest 30 seconds 
2 minute amrap calories on rower

Wednesday 6/25

Fitness:

Strength-
A1. Deadlift
5 sets of 4 reps @75% 

A2. Hollow rocks 
5 sets X 10 reps 

Wod
15 minute amrap
30 kb swings
30 S2O 75/45
30 K2E
30 Wall balls 20/14
30 db snatches 60/30


Performance: 
Strength-
A1. Deadlift
5 sets of 4 reps @75% 

A2. Strict HSPU work 
5 sets X 5-7 reps 
*scale as needed to maintain tight core 

Wod-
For time:
50 kb swings 70/55
50 S2O 95/65
50  K2E
50 wall balls 20/14 
50 dbu
*15 minute time cap 

Tuesday 6/24

YOGA TONIGHT @ 6:30pm! Please bring your own mat, there are no extras.

Why we program this way -

A little insight on why our program is the way it is and why we find it effective. We know you all have different goals, but there is one aspect that all our goals have in common: that is to be "Fit". Whether your goal is to be stronger, leaner, faster, bigger, or whatever your goal may be, it's all part of being fit. 

We can break fitness down into 10 domains:

1. cardiovascular/respiratory endurance

2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy

I would put money on it that your goal is directly related to one or more of those domains. The goal with our programming is to improve your fitness in all 10 aspects. That is part of why we run, why we lift, why we have short fast work outs and why others are longer grinder workouts. 

Now that brings us to why the workouts  are set up the way they are, in regards to short, fast & light or a long endurance type or even heavy weights in the WOD. We are looking to target your bodies different energy pathways. Each format will give a different response. I'm sure you have felt it, possibly after a short sprint wod and you feel like you just want curl up in the fetal position on the floor for a while. Or how you may feel amazing after a long 20 min aerobic style WOD. These responses are your body reacting differently to which energy pathway(s) being utilized. The three energy systems do not work independently of one another. From very short, very intense exercise, to very light, prolonged activity, all three energy systems make a contribution however, one or two will usually predominate. There are two factors of any activity that when carried out affect energy systems more than any other variables, they are the intensity and duration of exercise. 

Some coaches get carried away with trying to be too creative in their programming and they lose sight of these primary principles. It's not about having the coolest looking WOD's on your board, it should be about your results. 

Fitness:
Strength-
12 minute emom 
even- 10 kb swings
odd- 7 burpees 

WOD-
7 minute amrap 
7 front squats 95/65  
7 K2E 

Performance: 
Strength-
12 minute emom
even- 5 clean + jerk @ grace pace
odd- 10 burpees 

WOD-
7 minute amrap 
3 thrusters 95/65
3 T2B
6...
6...
9
9
12
12
...
.... 

Monday 6/23

At the end of this week, our very own Jody Schrenkel, will be starting his 300 mile cycling journey again! The Tri-State Trek is a charity event to raise awareness and help find a cure for ALS (also known as Lou Gehrig Disease). If you see Jody in the gym this week be sure to wish him good luck! There will be a group of us greeting him at his finish line at Roger Sherman Park in Greenwich, on Sunday (finish time is dependent on the riders but expect 2/2:20 time frame). If you wish to join us please talk to one of the coaches for details.

ALSO! It's not too late to donate! here is the link to Jody's fundraising page -
http://tst.als.net/2012/JODYS

YOGA IS BACK! Our new instructor,  Deidre Americo,  is great. She works all over the Danbury area (Yoga Space & Sportsplex in Bethel, Healthy Weights in Brookfield, and the Matrix center to name a few). We currently have the same yoga schedule (Tuesdays at 6:30). Please head over this week for a little rest, relaxation and rehab for those sore muscles! PLEASE BRING YOUR OWN MAT!

Quick update on construction - I know it seems like progress may have slowed down a bit, but the small details, like plumbing and electrical are almost complete (it's not as visible and walls being put up). We greatly appreciate your patience while the construction is in progress. Please trust me when I say it will be done soon and it WILL HAVE BEEN WORTH THE WAIT!
  
Fitness-
Strength:
A1. Back squat -rest 60 seconds
5.4.3.2.1
A2. Front Squat -rest 60 seconds
5.4.3.2.1
70-75% of 1rm back squat

WOD:
for time
5 rounds
10 hang power cleans 95/65
10 box jumps 24/20
10 pull ups
*16 minute time cap

Performance-
Strength:
A1. Back squat -rest 60 seconds
5.4.3.2.1
A2. Front Squat -rest 60 seconds
5.4.3.2.1
70-75% of 1rm back squat

WOD:
5 rounds
15 power cleans 95/65
15 box jumps 30/24
15 CTB pull ups
*16 minute time cap

Friday 6/20

We have some events coming up in the near future for those that are interested. The next competition that we have been invited to is actually an Olympic Weightlifting meet. "Lift For A Purpose" is a charity event that donates to Steves Club National Program. The Steve's Club National Program is a donation based program which aims to promote health, fitness, and personal development in at-risk or underserved youth. The program was started in 2007 by Steve Liberati in Camden, NJ. Since this time, Steve's Club has evolved into a nationally based program with numerous affiliates, fund-raisers, and events which take place all over the country. Steve's Club has been successful in changing countless young lives and in giving them a positive outlet which keeps them away from drugs, gangs, and violence. This year the event will be held at CrossFit Strongtown in Southbury on July 12th. RedZone took home the win last year with Nick G. winning his weight class and overall lifts. This is a very well run event and is catered for novice to intermediate lifters.

Here is the link with some more information and registration. Please let one of the coaches know if you plan registering, this way we can plan accordingly and have strong RedZone showing!

Lift For A Purpose Registration

Also on August 16th, my good friends at CrossFit Swarm are putting on an Rx only co-ed team competition. If anyone is interested please talk to one of the coaches and we will get some teams up there!

CrossFit Swarm Co-Ed Comp.

Fitness:
A. OHS x 3 x 4 sets
B. Back Squat x 3 @ 55% x EMOM for 10 min. Fast Reps

+

For Time:
40 Sit ups
30 hang Clean and Jerks @ 75/45#
30 Sit ups
30 Hang Clean and jerks @ 95/65#
20 Sit ups
30 Hang Clean and Jerks @ 135/85#
10 Sit ups

17 Min Time Cap

Performance:
A. Hang Squat Snatch x 3.3.2.1
B. Back Squat x 3 @ 55% x EMOM for 10 min. Fast Reps

+

For Time:
40 TTB
30 Clean and Jerks @ 95/65#
30 TTB
30 Clean and Jerks @ 135/95#
20 TTB
30 Clean and Jerks @ 185/115#
10 TTB
17 min Time Cap

Thursday 6/19

Some of you have noticed our new membership listed on the schedule and pricing page. We are now offering a program that is a step above our original Unlimited membership. Our new Unlimited Plus membership does come with some perks, that's what makes it Plus. You still have unlimited access to RedZone and our classes, the added bonus being you get to schedule a private one on one session with any of our coaches every month. This private session is for you to get in depth on anything you may want to work on, from Olympic weightlifting form and technique to pull ups to the dreaded double unders. On average a private session would normally cost $70.00, but you get one every month included in your unlimited plus membership.
Another bonus will be access into our up coming clinics. Once the bathrooms are finished we will be releasing a series of skill clinics. These clinics will be 3 - 4 hours and highly focused on the topic at hand. For example, a gymnastics clinic, would be 3 - 4 hours with our RedZone staff focused on everything from pull ups to handstand walks. We have had requests for Overhead work clinics (any bar movement that goes overhead), double under clinics, and olympic weightlifting clinics. Each will be capped at a certain number of participants to keep groups small and focused, so advanced registration will be necessary. If you're an Unlimited Plus member these clinics will be included in your membership, all others will have a fee dependent on the clinic.
If you have any questions regarding any of our membership options please do not hesitate to ask any of the coaches!

Fitness-

A1. Deadlift x 5.5.3.3.1

rest 60 sec.

A2. CG Bench Press x 10.8.6.4.2
rest 60 sec
B1. Dips x 5 x 3 sets
rest 30 sec
B2. Lean away or negative pull ups x 3 x 3 sets

rest 30 sec.

+

For Time -
21-15-9

HR Push ups

KB Swings

Pull ups or Ring Rows

Performance-

A1. Deadlift x 5.5.3.3.1
rest 60 sec

A2. CG Bench Press x 10.8.6.4.2

rest 60 sec

B. UB ring dip ladder, 1 - 4 , 5 min

+

3 Rounds for time

3 MU's or 5 CTB Pull ups

10 KB Swings

8 HSPU

10 KB Swings

Wednesday 6/18

VEGAS UPDATE-

COACH KRIS MADE IT TO DAY THREE! He is one of only 30 men to make it to today! 

Supplement central: here is coach Gina telling us what she uses and loves:

I'm horrible about remembering to take supplements, so the PurePharma-3 box of supplements is a huge help. It's got everything I need in convenient daily- dose packages. The PurePharma O3 is an Omega-3 soft gel with many benefits that include: inflammation reduction, maintaining eye and brain function, as well as improved oxygen delivery. The PurePharma-M3 is a magnesium and zinc capsule that helps improve muscle function on a cellular level as well as reduce fatigue and enhances recovery which means you'll be less sore after a tough WOD. The D3 capsule also included in the package will reduce your risk of osteoporosis and improve your immune function. Adding these supplements into my daily regimen hasn't made me some super hero- like crossfitter, but I have seen some great improvements. I've dealt with uncomfortable inflammation in my knee from a snowboarding accident years ago, which is virtually all gone. Out of all 3 supplements the magnesium and zinc capsule is my favorite because I've felt an increase in energy and a decrease in soreness which obviously means I can continue to hit WODs hard even at the end of a long week. Although I may not feel its effects the D3 is important for me to take because I need strong bones to lift and I can't afford to get sick (I don't know about you, but I get grumpy if I miss a workout!).

Fitness:
A. Hang Squat Clean x 2 EMOM x 7 Min @ 80% of Max Clean
B1. TGU x 2 each Arm x 4 sets
Rest 30 Sec.
B2. Hollow Rock to Superman x 8 x 4 sets
Rest 30 Sec.

+

15 Min AMRAP
400m Run (Run left around building, DON'T HUG THE CORNER OF THE BUILDING AT THE BOTTOM OF THE HILL)
15 DB Thrusters (40's/25's#)
30 DU's or 10 Cal Row

Performance:
A. 3 Position Clean (Hi Hang, Hang, Full) EMOM x 7 Min @ 80% Max Clean
B. 20 TGU's (53/35#)

+

15 Min AMRAP
400m Run (Run left around building, DON'T HUG THE CORNER OF THE BUILDING AT THE BOTTOM OF THE HILL)
15 Thrusters (95/65#)
30 DU's

Tuesday 6/17

VEGAS UPDATE: Kris survived the first cuts and made it to day two!!! 100 men down to 50. Send him message or post and wish him GOODLUCK! 

YOGA IS BACK! And please welcome our new instructor Deidre Americo! Check out her bio on the coaches page. Deidre will be leading us though a continually flowing class that will have you feeling strong, sweaty, stretched out, and stress-free! With an emphasis on breath-driven movement, alignment, and mental focus, students will learn to find inner calm and discipline, especially during difficult challenges. PLEASE BRING YOUR OWN MAT!

The Deadlift 

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a great tool and perfect lift for you.

The deadlift has many benefits. To include teach intramuscular coordination, stimulate muscle growth, teach stability and control, strengthen the muscles that help to protect the spine, and aids in correcting bad posture, such as Lordosis.
 
A few quick cues to keep in mind the next time you deadlift. Be sure the bar is close to the body, touching the shins is fine. To initiate meeting the bar start by hinging at the hips (push your butt back) do not squat to the bar. Keep your head in a neutral position, keeping the chin down almost tucked in order to accomplish this. Before you lift, screw your feet in to the floor. Think like you're trying to rip a sheet of paper in half under your feet (remind you of how you squat?). Drive through you heels and push your hips to the front. 

The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood.  If you want to get stronger, improve your deadlift. Driving your deadlift up can nudge your other lifts upward, especially the Olympic lifts. Fear of the deadlift abounds, but like fear of the squat, it is groundless. No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like of the deadlift.

Fitness:
A1. Strict Press x 3 x 5 sets
Rest 30 Sec
A2. Trap 3 Raise x 5 x 5 sets
Rest 30 sec.
A3. Plank x 1 min x 5 sets
rest 30 sec.

+

8 min AMRAP
3 S2O (95/65#)
3 Burpees
6 S2O
6 Burpees

9 S2O 

9 Burpees

etc..

Performance:
A. Strict Press 5.3.1
B1. Push Press x 1, Push Jerk x 1, Split jerk x 1 x 5 sets
B2. L-Sit w/ parallettes x 1 min x 5 sets

+

8 Min AMRAP
3 S2O (135/85#)
3 Burpee Lateral Bar Hops
6 S2O
6 BLBH
9 S2O
9 BLBH
etc...     

Monday 6/16

VEGAS DAY 1! - Coach Kris will be racing in Match #10 on Team 2. It is scheduled for 4:00pm (I think PSD so that means 7:00pm for us). Here is the link to keep track - 
https://www.npfl.com/matches/10

Back To Basics - The Squat

 Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude.
On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen.
Weak glutes and hamstrings are among the causes of bad squats. So are poor engagement, weak control, or lack of awareness of the glutes and hamstrings.
To help improve your squat, practice. Helpful tools like the wall facing squat, goblet squat, banded squat, and olympic wall squat all will help get you in to a better position. I encourage you to come in before class and utilize some of these tools to help your squat.

Fitness:
A. Back Squat @ 75% - EMOM x 10 Min, 3 reps @ 22x1 tempo
B1. Front Squat x 3 x 3 sets, 23x1 tempo
rest 30 sec.
B2. Strict Pull up x 2 - 3 x 3 sets (try not using a band here, use foot assistance on bench) 
rest 30 sec.

+

For Time
3 Rounds
20 Wall Balls (20/14#)
20 Pull ups or Ring Rows
20 KB Swings (53/35#)

Performance:
A. Back Squat @ 75% - EMOM x 10 Min, 3 reps @ 22x1 tempo
B1. Front Squat x 3 x 3 sets, 23x1 tempo
rest 30 sec.
B2. Muscle up (Or Skill work) x 2 - 3 x 3
rest 30 sec.

+

For Time
3 Rounds
30 Wall Balls (20/14#)
20 Pull ups
10 DB Snatches (70/50#)

Friday 6/13

A couple things before the blog post.

First,  if you see Coach Kris today or tomorrow be sure to wish him good luck! He leaves Sunday morning for the NPFL (National Pro Fitness League) Vegas Final Combine, for his chance to be drafted to a professional team! We can catch some of the action going down in Vegas here http://profitnessleague.com/2014/06/10/live-streaming-schedule/ 

Second, not as big of news but still cool. We are now a Reebok recognized affiliate. Pretty much this means we will get some early access to some cool reebok crossfit gear and get exclusive deals from time to time. Our first deal is already here! Click the following to get $50.00 off Reebok Crossfit Lifters and Lifter Plus - Reebok is giving $50 off of their lifting weapon, the CrossFit Lifter, for both men and women.
This deal is only good for TODAY! So don't miss out!

And last but not least, Sunday is Fathers Day! Bring your Dad in for a fun Partner WOD and don't forget to buy him a CFRZ T-shirt! 

On to the blog...

The Importance of Experienced Coaches:

Everything we do here at RedZone has a reason behind it. There's a reason why our strength portion follows a certain periodization, there's a reason why we have squats for strength and then wall balls in the WOD, and there's a reason why some days wods are 20+ minutes long and others 5 or less. Ask any coaches here and they will gladly explain those reasons. Same goes for why we have the coaches we have. Kris and I set a standard when we first opened CFRZ that all of our trainers would be more than just CrossFit Level 1 certified trainers. Don't get me wrong, I love CrossFit, but I'm not a fan of the fact that someone can go take a weekend seminar, pass a multiple choice test and become a certified trainer or even open a gym. That is why all your coaches here at RedZone have training experience outside of CrossFit Level 1. Whether it be the USA Weightlifting Sport Performance Certification or a college degree in exercise science or any other accredited personal trainer certifying body. 

In addition, I'm sure you have all noticed at some point or another one of your current coaches following Kris and I around a class for months. Sometimes they would only lead warm up other times they just diligently watched. This was them going through an intern program on their way to becoming a RedZone coach.   

The importance of their experience comes back to how they lead each class. An experienced coach will be able to identify faults in your technique/form, tell you when maybe today is good for you to "take it a little easier" or "I want you to push it today!", and even prescribe appropriate modifications and substitutions for movements for the day.

We want all of our athletes to trust the coaches here at CFRZ and understand that if one of them has you changing something (whether it be form or weight) that there is probably a good reason why. Always feel free to ask them the reasons why for anything we do.


Fitness:

A1. Deadlifts x 3 x 5 sets @ 80%

rest 60 sec

A2. CG Bench Press x 2 x 5 sets @ 80%

rest 60 sec
+
21-15-9

Deadlift (155/100#)

Sit ups

Cal Row

Performance:

A1. Deadlifts x 3 x 5 sets @ 80%

rest 60 sec

A2. CG Bench Press x 2 x 5 sets @ 80%

rest 60 sec
+
21-15-9

Deadllifts (225/125#)

TTB

Strict HSPU