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« Quote of the Week vol. 174 + Spelling Mistakes by State | Main | Beast Mode: Crawford »

More Program than Gym

The Family basketball organization is going on its 30th year in the AAU world and have made a name for themselves as the best program in the state of Michigan and one of the best nationwide. We’ve seen NBA players come through the grassroots, many more All-Americans, D-1 standouts, and overseas professionals, and this spring the high school teams will be working their way through another season on the EYBL circuit – a series of tournaments in Texas, Virginia, Indiana, Georgia, and Florida that is exclusive for the Nike-contracted teams.

I was lucky enough to experience this organization for three high school years as a player and the last 4 years as a coach. Because my dedication to the Champions Club keeps me from committing to coach a team by myself, I usually float around and help whoever has practices on Wednesdays after 7 pm or weekends. While this is not ideal, it gives me a chance to see how the organization is run as a whole. The main thing I have noticed is the difference between a team and a program.

Across the circuit it’s been a common practice for “teams” to comprise a majority of their roster from out-of-area talent. They’ll play in a tournament, see a kid they like from a time-zone away, and recruit him to play in the next tournament. No practice, no commitment. Just free agency in an art form. And hey, they get the results they want; National Championships and more Nike money. But the short-term benefits of winning come at a major cost: player development. Now remember, we’re talking about superstars here so some of them are still talented enough to get into the pros, but I do know that this approach takes away a lot of potential for improvement.

We’re not entirely above this either. We definitely look for kids around the state who could help us win. But the majority of our top talent started up with The Family in 2nd, 3rd, or 4th grade and worked their way up our ranks. They are taught lessons and principles (basketball and non-basketball related) at a young age that gets reinforced every year they move up. In the sometimes-crooked world of AAU basketball, I am proud to say that The Family does it the right way. And they still win. A lot. In fact, the 8th graders I helped with last year finished 4th at Nationals last Summer. We had kids from Flint, Detroit, Oak Park, Romulus, and some place in the Thumb called Milan (I think), and we had full attendance at almost every practice. Talented kids that don’t want to practice and embrace the culture don’t last long. The program is bigger than any one individual. And as a result, every individual gets more out of it.


I had the idea for this post going for a while, but I was having trouble starting it off with a solid example. What really prompted it, however, was about a month ago while I was sending Shannon an article for reference. I was looking over Observe. Understand. Judge and Faust’s comment actually triggered it.

Now understand, I have known Faust for a while now and it’s not like I looked at that and said, “Wow, what an a-hole!” His idea is just, “I like to bench (you’re welcome ladies) and if we’re not going to do it in the workouts often then I’ll just do it on the side and out of the way.” Absolutely no ill-will behind it and I didn’t take it as such. But it’s me and I dissect every single thing that happens in the gym (for better and worse) and it did not go unnoticed.

The first thing that comes to mind when I hear this is Pass It On. Faust annoyed me to no end by his inconsistency on push-up form. A half-attention benching session 4thachicks is not going to cause an injury or be a danger to anyone other than married-but-interested women, but it is something I would have to spend more time and energy undoing in the future. Sabal? Okay – if he’s not burnt out. Kavanaughs? Sure, under the same condition. Faust? Not quite at that time. I’m just not willing to make that trade-off.

The second thing that comes to mind is something beyond the physical realm: culture. Brian said it best, “What you allow is what you encourage.” At a regular gym, culture is not something that needs to be taken into much consideration (yes, I know Planet Fitness has the judgement-free zone). But for a program, a culture is critical to creating longevity. Ask any successful head coach or business owner and they will agree. So every time I have a decision on my hands I always consider whether or not this will promote what I want the Champions Club to stand for and what I want the program to be in the future. This main idea with the Faust example is doing outside work. And sometimes (not always, but sometimes) doing outside work gives off the idea that the program isn't offering what I need.

For the sake of this article, I consider “outside” work as a routine or designed program that is not included in our daily workout/mobility cycle. Here’s some examples:

Outside work:

  • Extra benching on all non-benching days
  • 5x5 heavy squat supplement 3xper week
  • A daily 30-minute facebook squat challenge
  • An agility/speed program for your football team*
  • Winter workouts for baseball*
  • Fall conditioning for basketball*


Not outside work:

  • 15 minutes of mobility drills before a session
  • A cool-down jog
  • Handstand push-up practice after a session
  • An intense game of Z Ball
  • Pickup basketball on a rest day
  • Cross country practice during the season

The difference often comes with a combination of Pass It On and what things we cover at the gym (basketball and Z Ball are not covered at the gym so by all means have at it!) Sure there’s a chance of injury and blows to the ego, but in our philosophy (aka, our program) our main goal of working out is to be able to express our fitness in other areas of life. Preferably sports and recreation.

The outside work people like JZ and Collin do has an asterisk by it because it is required for their sports teams but I clump it in there because it is “voluntary” and I think can be strategically attended depending on the level. Also, we have seen these kinds of programs actually decrease the athletes’ overall fitness; the proof is in the numbers they write on our whiteboard. When Collin had most of his attention on CrossFit last winter, he was moving at an intensity nobody in the gym had seen from him before. A year before that, JZ’s full-time Champions Club commitment yielded results that made me question if I had ever coached a stronger/fitter athlete in my life.

Now they both spend a great deal of time training with their school teams and their performance in here shows it. Collin has reverted back to his soft Collin-shape and despite his recent 250-lb. clean, a lot of JZ’s strength and conditioning has declined.

The one area of outside work that has always intrigued me, however, is a relatively low-volume/high-intensity endurance supplement. What I see from people like Shannon, Murley, and the rest of the runners that work out with us really impress me when it comes to most daily met-cons. Murley, for instance, pr’d on Helen the other week (God knows how) and Shannon has pr’d on Helen twice in one day. But the reason I am hesitant is because I believe their performance in CrossFit might be a bit skewed due to how significantly we scale weights in favor of intensity. I talk about that briefly in the Shakes Summer post.

In the end after thousands of workout sessions seeing hundreds of athletes at various ages write their weights, rounds, and times on the board, I am usually happy with the general trajectory of our workouts.

In short, we’re going to keep doing what we’re doing, more or less.

We are a fitness center and therefore I keep the physical goal at top priority; move well without me coaching. But like I mentioned before, being that I run this like a program means it cannot end there. The culture has to be accounted for. Most of that can be summarized in The Champions Club Checklist.

Whenever I go back and read that I am always like, “Yup… Yup… Yup… Yup…” with each point. If it was somebody else running their gym the checklist might be different; things like Maturity, Lift Heavy, Organized, Intense, Laid-back, Polite, and Fit might all be on a coach’s list, and rightfully so. To each their own.  Since I like the way the Champions Club has shaped out in general over the past 4 years I like to keep the Checklist in mind when I recruit kids or coach Fundamentals just as much as I keep midline stability in mind. If someone shows me great form but seems selfish and intolerant of the conditions then red flags go up for me. I’ll never completely shut the door on someone (I've seen enough people prove me wrong to always keep it open), but it just means that now might not be the best time to be with the Champions Club.

A great example of this is with the Goobers of the 11 am session this Summer. During the middle of track season this spring, Coach T and Shannon were talking to me about kids they wanted to train with at the Champions Club. They mentioned all but one of the best athletes on the team, but I didn’t think they would be good fits (for various reasons). Instead, there was a weird crew led by a kid named Brendan Crawford that was incredibly unathletic, horribly weak, and very annoying. Yet, for some odd reason I could see them fitting perfectly in the Champions Club; they were youthful, humble, patient, nice (to other people, not to each other), tolerant, and very unselfish. A jam-packed Summer session later, we have the core of our gym’s future (and a big blue truck with American flags perched atop).

I also hope you understand this is a difficult act to balance with many moving parts. Thankfully I’ve never had much problem saying no to people because the demand for that has skyrocketed since I started the gym on my own. A lot of people I know from basketball or school tell me they want to come train with our group once or twice a month and I have to turn them down; You can do that at gyms but not in a program. (College kids, Mrs. Bass, and Coach T are exceptions). I’ve also said no to people that probably needed more of a chance and said yes to people who weren’t really a good fit from the start. And I’ve definitely held the reigns too tight in some cases and too loose in others. In reality, that’s the way it’s always going to be. My friend Mike Jack told me that a great product is always bigger than any individual and thankfully that principle has helped us withstand tons of mistakes.

You gotta take the bad with the good. The reason this place is so great and the people are so great is the same reason why sometimes it feels the reigns are on you. I’m okay with that. And the people that work out here are okay with that because over time it balances out. Anything that seems like a shortfall as a byproduct of being in a program, not a gym, should be immediately made up when we get a good crowd at your Jazz concert/football game, or when you get a job from a Champions Club connection, or a support group for when you are having one of those days.

The best coach in college football right now (unfortunately) Urban Meyer says, "Culture is non-negotiable." This is one of those things that I completely buy into but is also way easier said than done. It takes not only coaches who have a unified and focused vision, but a great group of athletes who buy into it. It has been interesting to watch the Champions Club solidify its culture over the past few years and this weekend’s Christmas Workout was another good step in that direction.

What we allow is what we encourage in both technique and attitude. In programs it’s never one without the other.

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Reader Comments (30)

Too many words, didn't read at all - but keep the shirtless Faust pics coming.

January 10, 2017 | Unregistered Commenter4thechicks

I second that opinion.

Good post. I feel like we've talked about this before.

January 11, 2017 | Unregistered CommenterSabal

more shirtless faust.

January 11, 2017 | Unregistered CommenterJacob

Good post. There is a reason the Champions Club has kept members for so long. That being said, there is also the individual goals that each athlete will have that may not transcend over the gym. Not that everyone here isnt here to improve their fitness, but there is going to be a diffference between me and my mom working out besides form and skill. That is the one thing that I feel our culture does not address as well as it did in the past. For some wods, a mix of abilities is a good thing and makes the CC what it is. For other wods, it would be better to have sessions that are based on intensity and the athlete's drive/ability to go all out on a wod like in the summer sessions of ole. Often that is my personal reason for working out outside of the program. That being said, I am glad to be able to call CC my home and hope to continue to find solace when I enter the gym.

January 11, 2017 | Unregistered CommenterKroll

"That is the one thing that I feel our culture does not address as well as it did in the past."

Rachael, can you give me an example of this? That's definitely an area I need to improve on.

January 11, 2017 | Unregistered CommenterChris Sinagoga

I think the thing that makes the champions club the champions club is that all the egos that people might have are checked at the door. Everyone comes though the door is coming in for 1 reason and that is to get "better" which is something that is different for each person. At the end of the day everyone is super supportive of everyone at the gym. There is not one person that is looked at as being more important than anyone else at the gym. Each persons accomplishments at the gym are celebrated the same way, winning a game, new position at work, first strict pull up. Everyone is there for each other.

That being said I think that "outside" work is important to do for almost everyone. Whether that be a conditioning segment for your sport, or hitting that bench press at the gym, run a few miles. These are things that you might have to do or need to do to keep your sanity. With that being said I think that it is important to let your coach "Chris" what you are thinking about doing for "outside" work. That way he can best program for you or help out with what some good supplemental workouts would be. As a coach it is frustrating when your athletes are doing stuff that is not in there program. It's not that wanting to do more is a bad thing but as a coach I would want to know why said athlete wants to be doing certain things. That way I could help them and let them know what may be coming up in their program.

I also agree that I think it is nice in the summer when we had the different sessions based on ability, competitiveness, and goals. Not that I think anyone has an issue of working out with anyone at CC. But it is fun to go head to head with people that you know can push you, or you know has the same goals as you.

Last point the site does need more shirtless pictures of Faust. That is probably the best way to attract more people to the gym. That or pictures of Jacob with his American Flag shorts.

January 11, 2017 | Unregistered CommenterMatt

"With that being said I think that it is important to let your coach "Chris" what you are thinking about doing for "outside" work. That way he can best program for you or help out with what some good supplemental workouts would be. As a coach it is frustrating when your athletes are doing stuff that is not in there program. It's not that wanting to do more is a bad thing but as a coach I would want to know why said athlete wants to be doing certain things."

^^Matt, this is exactly why I think everyone should experience being a coach in some setting in their life. Music, baseball camp counselor, varsity football...something. Anything. It really gives you a different and understanding perspective.

Your "outside work" obviously has a negative effect sometimes on your overall fitness, but your "outside work" is also something you get paid to do. Your stuff would actually be in the category of "not outside work" in my subjective opinion. The workout you do at CrossFit are your "outside work".

January 11, 2017 | Unregistered CommenterChris Sinagoga

So does this mean there is a bench there now?!

January 11, 2017 | Unregistered CommenterAlejandro

Yeah what do you mean by benching on non-bench days. It was never a bench day.

And no. 155 lb floor presses don't count.

January 11, 2017 | Unregistered CommenterJacob

Chris, what I meant Matt mentioned in his post. It was fun when there was separate sessions, i.e. the moms club, newbies, 9am, 6pm goons, advanced, etc. I think it made everyone connect better and raised the competitiveness level. It would also leave room for those who have been going for a long time to work on more advanced progressions and reviewing the basics as needed while reviewing basics on a daily level for those that are newer. Also, if someone was having an off day or felt like really pushing it, they could go to a session that would cater more to their need for that day.

January 11, 2017 | Unregistered Commenterkroll

That was a lot of words but I actually read all of it. My main problem with this is the one size fits all mind set. My thinking is that the best way to get better at crossfit is to find weaknesses and target them until it isnt a weakness, then repeat until you have no weaknesses left. (see: Rich Froning). If I have weaknesses A B and C but Kroll has weaknesses X and Y and a very specific goal Z then giving us the same one size fits all programming and expecting to yield equally positive results for both is ridiculous in my opinion. I'll leave it there for now but I could probably talk for hours on this and probably will if anyone wants to respond.

January 11, 2017 | Unregistered CommenterJack

I gotcha Rach. I think I would prefer that for most of the year as well. Its easier in the Summer obviously because there is no school and sports to interfere. It is definitely harder for me when the sessions are mixed. It's something I think about almost every day and still haven't found a perfect solution

January 11, 2017 | Unregistered CommenterChris Sinagoga

I'll bite on it Jack. And your expression is definitely not alone. Let me throw a question back at you.

Let's say you are on a really good Lacrosse team. You and another goalie are about equal in terms of ability but the coach chooses the other guy to be the starter because of "culture"reasons (ie. the other guys has the attitude the coach wants). Do you quit and find another team that fits your style better or do you try to adjust yourself to the "culture"?

Both answers are legit.

January 11, 2017 | Registered CommenterChris Sinagoga

The answer to that question is that it depends on a lot of different things but I think you missed my point. Under the umbrella of a "program" there are some things: The actual programming and the "culture" and probably other things. My post questioned the programming portion of the program. I have no problem with the culture portion of the program.

January 11, 2017 | Unregistered CommenterJack

Jack I think that your complaint about the programming is a legit one but I think I can answer it. Everyone knows that we would love to have a session with you,me, Faust, Jacob, And Morrow. Just some big dudes getting after it. The problem is that we probably can't all make it to the same session now that most of you guys are at the point where we are having big boy jobs. So the fact that Chris has to run the each session as a group if he had to program 8 different workouts for 8 different people. It just isn't possible to do that in the way the gym is run. Chris scales the workouts so that people can do more or less rounds, more or less weight, and various standards of form. The fact is that, that if you want a personal program that you can hire a personal trainer. I would love to do more benching and bicep curls( I hear the chicks dig it). The fact is that curls and benching are not very practical movements. I like being at the gym because of the culture and the ability to push myself against myself and others in certain workouts. I then can go to my local gym and hit curls, bench, tri's, and core. Again asking Chris what he thought a good workout would be to do to help accomplish whatever your lifting goals may be.

January 12, 2017 | Unregistered CommenterMatt

Matt I think thats fair but if someone feels the program is failing them somewhere but doesn't necessarily want to quit the gym why should Faust not be able to do some bench pressing on the side without being called out for "deviating from the program"?

January 12, 2017 | Unregistered CommenterJack

Jack, programming is part of the culture in the same way the Lacrosse team's strategy is. Some teams might want an aggressive offensive approach, some might want an aggressive defensive approach, or conservative, etc. You might be a dope goalie (which I've actually heard you are/were), but don't fit into that particular philosophy. It has little to do with your skill.

For your second point, I addressed that in the post

"The first thing that comes to mind when I hear this is Pass It On. Faust annoyed me to no end by his inconsistency on push-up form. A half-attention benching session 4thachicks is not going to cause an injury or be a danger to anyone other than married-but-interested women, but it is something I would have to spend more time and energy undoing in the future. Sabal? Okay – if he’s not burnt out. Kavanaughs? Sure, under the same condition. Faust? Not quite at that time. I’m just not willing to make that trade-off."

January 12, 2017 | Registered CommenterChris Sinagoga

Trying to compare Crossfit to lacrosse is a false equivalency fallacy. They simply are not the same. One is a team sport the other is an individual sport. These are so different formulating an argument against it is impossible. And anyways class is over so I gotta run. Come up with a more compelling argument or convince me that the lacrosse comparison is legit.

January 12, 2017 | Unregistered CommenterJack

Jack I think that if Faust(which we are still missing more shirtless photos of) wanted to bench more that would have been fine just not at the gym and letting Chris know what he was doing outside of the gym. Again if we had a session with all us jacked guys in it and that's all that showed up, without alienating anyone else. I think that Chris would program differently for us bunch of goons.

January 12, 2017 | Unregistered CommenterMatt

Why isn't anyone biting on Matt's obvious bait???

January 12, 2017 | Unregistered CommenterMr. Carey

But whats the harm in letting Faust do extra accessory strength work in the gym? Instead he had to have a separate YMCA membership to an strength training. Costing him more time and money. And in my case I didn't have extra money for 2 separate gym memberships so I got almost no strength training. Instead I think it would be better to realize different people have different goals and coaches should be there to help facilitate each individual to reach those goals. The way it is now is "I have these goals for you as an athlete that you have no say in, like it or leave it" and to no surprise people leave it. To be fair however, every gym has its niche. I've worked out at ~5 different crossfit gyms and they are all different. For me I grew out of Champions Club and the volume it offers. I needed a more competitive mindset. But like I said, every gym has its niche. When talking to other trainers about Champions Club I always talk about how it is probably the best gym non athletes. No, I didn't just call everyone non athletes but, to me, Chris's niche is his ability to turn non athletes into athletes. From what I have seen he is absolutely the best at instilling basic form into his clients and then hammering it in time after time. Other trainers simply don't have that need for perfection of movement the same way Chris does. But you can see however while this is great for many novice to intermediate level crossfit athletes it is easily outgrown in time and what led to a lot of friction between Chris and myself.

So to answer your question from earlier Chris. When the team culture doesn't fit your own you must move on to the team culture that you do fit into. But also don't tell me that this culture would have eventually led me to a 400lb back squat lol

January 12, 2017 | Unregistered CommenterJack

Good answer Jack. And the manner in which you left has, in my viewpoint at least, made it so we're both at a good understanding of where each other's goals are at this moment. It's not a knock on either of us and I think - again, because of the honesty you had when you left - the bridge is still standing if your goals should change again. I don't feel a need to defend myself in that respect, and neither should you.

I will bite on the one part, though. "Chris's niche is his ability to turn non athletes into athletes."

I would absolutely agree. I think about this all the time, actually. The people that I have done the best with started on the lower-end of the athletic spectrum and turned into pretty freakin good athletes - from you to JZ to Shakes, and everyone in between. But I have always wondered what it would be like to coach an actual Elite athlete. Could these principles be applied? Would the numbers be in the ballpark of where I want? I think so, obviously, but I don't really care enough to be honest. I want to coach people who want to be coached.

With that being said, Jack, I do have a suggestion for you. After you get back from school and have trained with Stay Strong for bit longer, I think you should approach the coaches about maybe doing a coaching internship with them. If you remember back to the Old Weight Room, I talked to you and Ryan about it. And I've thought about it after that as well. You know your stuff and I think coaching would help you refine that and advance your own training as well. Most of the people I've had disagreements like this have eventually become coaches, themselves. I would keep it in the back of your mind while you focus on finishing your last semester(!) of college.

January 12, 2017 | Unregistered CommenterChris Sinagoga

"Most of the people I've had disagreements like this have eventually become coaches"

January 12, 2017 | Unregistered CommenterJacob

Something that would solve a lot of these problems would be having an open gym session. People would be able to work on whatever they thought they needed (from extra strength wods, refining technique, or developing skill movements). Chris would be aware of what people are doing "outside" of the program and people would not have to fork over extra money for another gym. As for the whole programming debate, crossfit is a program, but for me it is not my entire fitness program, simply because I have goals outside of competing in The Games or having the top time/weight on the whiteboard. I choose to work on specific goals outside of the crossfit wod because there is no other way. I am not going to run a 5k faster or specifically build up tricep muscles to get better at dips by only doing the daily wod, in my opinion. It is not a flaw in the program or a different culture, just a more specified fitness desire. Chris can't be expected to be aware of everyone's personal goal - as Matt said, that's what a personal trainer is for - but there could be a way for athletes with certain goals to be able to achieve them without it being seen in a negative fashion that is implied with the "outside" vs "inside" work and the "program" vs "culture" debate.

January 12, 2017 | Unregistered Commenterkroll

Yes Jacob, that is you. And from what it sounds like you got a very energetic and strong following across the border. It is also Meghan, AJ, and Anita. All running good programs from what I'm aware of.

Rachael, your shoulders were on the verge of falling off, are now sewn back together, and require a steady dose of super glue. You have magnificent bunions on both feet, a better-but-not-great habit of your knees knocking in, and an unexplained onset of ankle poison that has sidelined you in more than a few workouts.

Let's say you overdo it on your foot, crash during one of our daily workouts, and are now sidelined for a month. From a Champions Club perspective (aka "program") that means one less person for Shannon to go against in a workout, one less friendly face for Auggie and Mr. Z to use to gang up and pick on me, one less monthly check in the cup, and one less happy Athlete of the Fall at the Champions Club. From a personal perspective, it means another setback after months of good work to rehab it (years if it's your shoulder), and the possibility of missing something like Helen.

Let's take the other side: if your sanity depends on having defined triceps and running a 5k, then we have to come to a mutual understanding. I am going to disagree with it because of the reasons above, and you're going to disagree with it for your reasons. And we move on and adjust. I stand by what I wrote about the Kavanaughs and Sabal.

In your case, can you at least understand my concern about having you practice dips and double unders and running during an open gym segment? I know you will not necessarily agree with it. As a coach, yourself, I'm sure you could relate that to your own experience.

January 12, 2017 | Registered CommenterChris Sinagoga

Actually, Tim/Tara are great examples.

Tim comes up to me a while back and says "I signed up for the half-marathon." My first response was, "Why??" He said it's just something he wanted to prove to himself that he could do. So here's how the rest of the conversation went.

Me:"Have you ever run a half before?"
Tim: "Nope!"
Me: "Have you ever run a 5k before?"
Tim: "No... no I haven't"
Me: "So can you understand my concern about you running a half marathon?"
Tim: "Well... yeah, I guess"
Me: "Is there any way I can convince you to hold off on that one for a bit?"
Tim:"I already signed up"
Me: deep breath "Okay... then will you let me help you with preparation and recovery?"
Tim: "Okay"

Tim did exactly what I asked him to do before and after the race. He got the best of both worlds: he ran his race and did not miss a single day of CrossFit afterwards.

A few years back, Tara told me she signed up for a full marathon under similar circumstances as Tim. She ended up beating herself up pretty bad and I remember being annoyed because she's one of my favorite people to have around the gym and she had to take a few months off to recover. It is definitely selfish/narrow-sighted on my part, but as a business owner I think having a favorite member on the Injured list is legit grounds for being unhappy.

Like I said in the post, it's about finding a balance. Fecht is probably the best at communicating this with me.

January 12, 2017 | Registered CommenterChris Sinagoga

In terms of communicating my goals, I could do a better job. I will work on that in the future. It helps me mentally plan for the wod if I know your goals for the day's workout too. But we've talked about it already, so I'm not to worried about that not changing.

January 12, 2017 | Unregistered CommenterSabal

Bridgett, forget having defined triceps. Join Morrow, Brian, and I on team #Fatceps.

Its okay if your arms look like tubes of cookie dough, as long as they are family sized.

January 12, 2017 | Unregistered CommenterJacob

Sorry Jacob but #Fatceps is not a thing in my vocabulary.

Chris, I definitely get where you are coming from. I just feel that there is more that I could be doing to improve all the unique ROM issues that I have. I am open to suggestions.

January 13, 2017 | Unregistered Commenterkroll

Bridge, get #fatceps, trust me on this. Hotter in the streets than the comeback of the choker necklace

January 13, 2017 | Unregistered CommenterAlejandro

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