The Salmon Ladder has 2 main components—2 wooden posts and a series of angled rungs which you’ll use to catch and stabilize the bar. For this project, a pair of sturdy 12’-15’ (3.7-4.6 m) 4x4 posts will serve as the vertical supports, with a 2x6 across the top to connect the frame. The rungs themselves will be fashioned from a 2x4 sawed to the appropriate size and shape.  Depending on the spacing between the rungs, two 8 foot (2.4 m) (2.4 m) long 2x4's may be needed instead of one 12 foot (3.7 m) 2x4. Use only high-quality pressure-treated lumber. Since it’s made to withstand heavier loads, you can be sure that it will hold up under hours and hours of intense training. In addition to the raw lumber, you’ll also need a hammer or electric drill, 3” (7.6 cm) nails or heavy-duty wood screws, a handsaw, a bag of quickset concrete, and a tape measure. Use a post hole digger to clear the soil by hand quickly and ensure that the holes are uniform. Each hole should be approximately 4 feet (1.2 m) deep and 1 foot (0.30 m) across. Space them roughly 42” (1 m) apart in order to leave a comfortable amount of distance to maneuver between the posts.  A flat, stable patch of ground with plenty of room to move around will make the best site for your Salmon Ladder. It's also a good idea to position your Salmon Ladder where you can attach other supports. This could mean resting it against a tree or adding additional supports at the top. The length of the 4x4 posts will correspond to the total height of the obstacle. For a standard 11’-12’ (3.4-3.7 m) ladder, you’ll need to have your posts cut to 15’-17’ (4.6-5 m). Slide the end of the first post into one of the openings you just made and stand it upright carefully. Then, do the same with the second post. Once you've set the supports, double check that they're straight, with corners and faces perfectly aligned.  Recruit one or -- even better -- a few assistants to help you position and hold the heavy 4x4s. Use a level to make sure the posts are sitting evenly, and stretch a separate board across the two posts to test whether it sits flush. If you live in an area that receives a lot of precipitation, consider adding about 3” (7.6 cm) of gravel, sand, or aggregate to the holes before setting the posts to promote drainage. Keeping the wood dry will prevent it from rotting or splitting over time. While a helper holds each post steady, shake half a bag of quickset concrete into each hole. Mix it to a consistency similar to cake batter by adding water gradually. Make sure the concrete is evenly distributed around the supports at the bottom of the holes. It should begin to set within 15-20 minutes, depending on the weather.  Consider setting the posts on one day, then returning to complete construction the next to give the concrete plenty of time to dry. Avoid putting any weight on the Salmon Ladder until the concrete has fully hardened. You can find a blueprint for a Salmon Ladder here: http://www.ninjawarriorblueprints.com/salmon-ladder-plans/.
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One-sentence summary -- Gather your materials. Dig holes to set the support beams. Insert the posts into the holes. Pour concrete to stabilize the posts.


The combination of yogurt's probiotics and the antioxidants from the chia seeds makes this a super-super food. Stir in fruit for additional vitamins. A little chia on oatmeal or other hot whole grain cereals mixes in almost unnoticeably, making it a perfect and nutritious addition. The chia complements fruit nicely on a nice bowl of bran flakes or other cold breakfast cereals. Combine chia with miso paste and mix into a hot batch of oatmeal. Let this mixture sit overnight in the refrigerator and you'll be greeted with savory fermented oatmeal in the morning. Don't let the furriness scare you: It's delicious and full of live cultures. A good way to enjoy chia seeds, especially if you're not a fan of their gelatinous quality. Blended with fruit, chia seeds resemble raspberry seeds. Mix with equal parts milk or your favorite non-dairy substitute to make a light, tapioca-like pudding you can eat with nuts, fruit, or all by itself. Also, in recipes it's a good substitute for sour cream.
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One-sentence summary --
Mix chia seeds in yogurt. Sprinkle chia seeds on hot or cold cereal for breakfast. Mix into a smoothie. Mix with milk into pudding.