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Special Free Weekly View’s of previous PPV fight/events at GFL’s Facebook.com/GFLiTV and Ustream.com/GFLTV

– Friday, November 18, 2011 8:30pm ET featuring Ring of Combat 38 from the Tropicana in Atlantic City, NJ. The main event is really a 5-fight main event as 5 titles will be up for grabs. In one match, ROC Welterweight Champion and UFC veteran Pete Sell (9-5) defends his Welterweight Title for the first time against Nordine Taleb (3-1). The ROC Featherweight Title is also on the line as champion Deividas Taurosevicious (13-5) defends his strap against Marlon Moraes (5-2-1). The Renzo Gracie student, Taurosevicious, has 9 victories coming by submission while Moraes has all 5 of his victories coming by way of stoppage, either KO or submission. In another main-event caliber fight, undefeated Al Iaquinta (6-0-1) defends his ROC Lightweight Championship against UFC veteran Patrick Audinwood (9-2-1). Iaquinta is a Matt Serra trained fighter and a ROC veteran and should have the hometown crowd behind him. But Audinwood is cutting down from 170 where he previously has fought so he will give Iaquinta everything he can handle in the strength department. In still more championship action, Jimmie Rivera (8-1) takes on Anthony Leone (9-4) for the ROC Bantamweight Championship. Rivera is on a 7-fight win streak and also a current champion of another top-level MMA organization. Rivera is also formally a featherweight and will bring a size advantage into the fight and will look to use his wrestling and grind down Leone and finish the fight in the later rounds. For WEC and Bellator veteran Leone, this is a chance to take down a lion and win the most prestigious MMA title on the East Coast. Expect Leone to push the action and try to wear out the bigger Rivera. The final title that will be on the line is the ROC Light Heavyweight Championship when undefeated Champion Tom DeBlass (5-0) battles Davit Tkeshelashvili (1-1). DeBlass is out of the Renzo Gracie camp and has never tasted defeat. DeBlass’ last two fights have ended in the first round, so expect him to come out with guns blazing.

– Friday, November 18, 2011 8:30pm ET featuring Cut Throat MMA – Brawl at Bourbon Street, Merrionette, IL. In the main event, Dan Reimer (2-1) battles Danny Somers (2-0). Both fighters are on 2-fight win streaks, with Reimer’s going the distance for both of his victories while Somers has won by TKO and submission. This will be a great matchup as Reimer prefers to wear out his opponents and grind them down while Somers looks for the early strike or submission to take his opponents out. Whoever can force take charge of the pace of the fight will probably win this match. In the co-main event, Sean Gee (2-0) fights Miguel Garza (1-0). One of these undefeated fighters is leaving the cage with their first loss. Gee is a fast started ending both of his fights inside of one round. For Garza, he also one his lone victory coming in the first round, by submission. Gee and Garza are mirrors of themselves so it will be interesting to see who has the upper hand. Expect fireworks in this bout, as it probably won’t get out of the first round, no matter who wins. Definitely a “fight of the night” contender.

– Friday, November 18, 2011 9:00pm ET featuring Showdown Fights Evolution, UCCU, Orem, Utah. An exciting mixture of veteran fighters and top performing new prospects will be rounded out by a main event that will feature Utah’s own Jordan Smith (16-2-1) and Josh McDonald (8-4). Jordan Smith is fresh off a unanimous decision victory over UFC veteran Karo Parisyan in Brazil on the 14th of September and looks for his 17th win in his young career. Jordan splits training time between “One Hit MMA” in Clearfield Utah and the world famous “Blackhouse” in Los Angeles, California. A former 7th grade science teacher, Smith retired from that profession so he could focus full-time on his MMA career. WEC, ShoXC, and Strikeforce veteran Josh McDonald trains at the Fairtex Academy in San Francisco and with the Cesar Gracie/Scrap Pack group. A recent win over Ron Keslar brings McDonald one-step closer to his goal. Fireworks will fly when the cage door shuts behind these crafty fighters that look to move up in the rankings Showdown Fights “Evolution” November 18, 2011 Doors open 5:30 pm first fight at 7:00pm Another bout on the card that has all the makings of “Fight of the Night” pits two unbeaten fighters, Ohio’s own Tim Ruberg (6-0) will face Utah’s Jason South (7-0) in battle that many think will lead the winner to the “Big Show”. Many of the local favorites will be also be featured on the fight card including the highly anticipated Pro Debut of former BYU standout Jan Jorgensen, Local female fighting superstar Tandi Schaeffer, along with Brandon Melendez, Jerome Hatch, and Dayne Aristizabel.

– Friday, November 18, 2011 9:00pm ET featuring Xtreme Cage Wars 45, Odeon Event Center, Saskatchewan, Canada. In the main event, XCW Bantamweight Champion Rob Seniuk (3-0) defends his title against #1 Challenger Dennis Papineau (2-2). Seniuk is a tough champion as he has cleared out most of the top amateur bantamweights, but Papineau is ready to show that he has what it takes to defeat the undefeated Champion and take home the 135 lb title at the same time. Bantamweights are notorious for having the best cardio conditioning of all MMA fighters, so expect Seniuk and Papineau to not disappoint here. They both are looking at turning heads, as the main event, so don’t blink. Seniuk is a hometown hero in Saskatoon, so he should have the crowd on his side, and he will look to pick apart the challenger with in and out strikes and then change levels for takedowns. Papineau is known for his fierce ground and pound so if the fight hits the mat, look for him to try and move to side control where he can land some heavy strikes. In the co-main event, Corey Atkinson (3-3) fights Evander Masuskapoe (1-1-1) in a welterweight contest. Both are Saskatchewan natives and have similar backgrounds. Both are strong grapplers but can also box a bit. Look for this bout to possibly stay standing for the duration of the fight. Atkinson and Masuskapoe both have a tendency to head-hunt so this should be a classic, back and forth slugfest.

– Saturday, November 19, 2011 8:00pm ET featuring Battle in the Desert 4, Hard Rock Hotel and Casino, Las Vegas, NV. In the lightweight (135 pounds) co-main event, superstar Phanuwat “Coke” Chunhawat (145-24-1 (24 KO’s) of Oakland, Calif. via Thailand will face battle-tested Muay Thai champion and professional boxing contender Rami Ibrahim (13-7-2 (6 KO’s) of Philadelphia, Pa. three-time world champion Malaipet Sasiprapa (138-27-5 (26 KO’s) will make his long-awaited return to the ring on United States soil when he squares off with rising Muay Thai and MMA star Jose Palacios (5-2 (3 KO’s) of San Jose, Calif. in a featured WBC U.S. welterweight (147 pounds) championship bout. Two knockout artists and rapidly emerging forces will collide when Las Vegas-based Muay Thai and mixed martial arts (MMA) standout Chidi Njokuani (10-1 (6 KO’s) squares off with aggressive-minded Ken Tran (13-3 (10 KO’s) of Vancouver B.C., Canada in a 170-pound catchweight fight. The main card will also be highlighted by a pair of women’s bouts. Former Cung Le-protege Elaina Maxwell (0-0) of San Francisco, Calif. will face off with Roxy “Balboa” Richardson (2-1) of Los Angeles, Calif. at super lightweight (140 pounds) while Vivian Leung (1-0) of Las Vegas via Saskatoon, Canada will lock horns with Heidi Otterbein (3-1 (1 KO) of Las Vegas via Vancouver B.C., Canada in a 120 pound catchweight affair.

– Saturday, November 19, 2011 10:30pm ET Fight Night Round XVII Clash at the college, Mount Vernon, WA. In the main event, Galen Williams (1-0) fights Brian Lee (0-0). Williams is coming off of a decision victory less In the main event, FNE 170 lb Champion Corey Watson (1-0) defends his title against newcomer Nick Hoff (0-0) in a welterweight showdown. Watson defeated his only opponent in seconds with an armbar and will look to do the same to Hoff who is debuting in a title fight. Hoff will have the element of surprise as there is no tape to watch on him and what his strengths and weakness are in MMA. Expect Watson to push ahead and try to get Hoff to the mat and move to a favorable position for a submission attempt. In the co-main event, FNE 135 lb Champion, Jason Ellis (3-1) is scheduled to defend his title against an opponent to be named. Ellis is on a 3-fight win streak and won the bantamweight title earlier this year with a TKO finish in Round 1. Whoever FNE puts in front of Ellis, expect the Champion to charge ahead and swarm his opponent and look for an opportunity to make it a quick night.

Other non MMA events this week: Boxing: Guzman v Florencio – Friday, Nov 18 8pm ET, Garrett Wilson vs Chuck Mussachio, Saturday, Nov 19 7:30pm ET. Pro-Wrestling: WSU Breaking Barrers – Saturday, LIVE Nov 19, 6:00pm ET. Impact Zone Wrestling: Nov 19, 2011 8:00pm ET(FREE View).

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***GFL is a pioneer in Internet Sports Broadcasting. Over the years GFL has broadcast more than 1100 live events with over 5500 combat sports videos in 196 countries. GFL is especially proud to have served greater than 5 million public viewers over the years with more than 250 combat sports related website affiliates in its network. GFL is now available on Roku, Android, IPhone, IPad, as well as other internet ready devices.

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Lower back exercises

The Saturday Evening Post March 1, 1998 | Anonymous Opposite Arm and Leg, on Knees: Start on all fours resting on your hands and knees. You should look straight down, neither tucked nor looking up. From this position simultaneously raise and straighten your right arm and left leg until they are parallel to the ground (or as close to parallel as you can) without going past the parallel posi tion. Hold for two seconds and come back slowly to the starting position. Repeat with left arm and right leg. Start with 10 repetitions on each side and build up to 20 repetitions. (Note: never use momentum to complete your exercise; when you get tired , rest, then continue,) Opposite Arm and Leg on Stomach, Face Down: Lie facedown on the floor, arms extended overhead, palms on the floor. From this position, simultaneously raise your right arm and left leg as high as you comfortably can. Hold for two seconds and come back to the floor slowly. Repeat with left arm and right leg. Build up until you can complete 20 repetitions on each side. lowerbackexercisesnow.net lower back exercises

Basic Trunk Extension: Lie facedown flat on the floor leaving your arms at your side. Slowly raise your chest off the floor as high as you comfortably can. Hold for two seconds and come back to the floor slowly.

Gradually increase until you can do 20 repetitions easily. If your feet come off the ground on either this or the intermediate trunk extension, you need to support your feet: either by placing them under something such as a couch, or by having a partner hold them down.

Intermediate Trunk Extension: Lie facedown with a firm pillow under your pelvis; place your heels under a couch leaving your arms to your side. Slowly raise your chest off the floor as high as you comfortably can. Hold for two seconds and come back to the floor slowly. When you can do 20 repetitions easily place another pillow under your pelvis. This will increase the difficulty and range of motion of the exercise. see here lower back exercises

Advanced Trunk Extension: Lie facedown on a bed, table, exercise bench, or Roman chair. Have someone hold your ankles as you slide forward until your pelvis is on the edge of the table and your trunk is hanging off. Slowly, raise up as high as you can, hold for two seconds, and then return to starting position. When you can accomplish 20 repetitions, start holding weighted objects in your hands as you do the exercise.

The Exercises and Programs: These exercises will help strengthen the muscles of your lower back. They are listed in order of difficulty, fromleast difficult to most difficult. Choose an exercise that fits your fitness level and incorpo rate it into your usual routine; this allows the back to remain strong and fresh while performing your other exercises.

Anonymous

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