Last Day...

Well...this is the last day of 2015...

What did you accomplish in 2015? Was it a productive year for you?

If so, why? If not, why not? Who do you think controls your productivity?!?!

Just make sure to look back over the year...that is a long time...and see the positives and negatives that you had, then make your resolutions (or just this next years plans). Life happens...just make sure it is what you want to be happening! If it is not what you want...CHANGE IT!

As you start to think about the new year and your goals for it, keep this in mind:

Make EVERYDAY count towards bettering ourselves and the people we care about! It is up to YOU to make the BEST of all the situations you end up in...Focus on just ONE day at a time! Some days you will get a lot done, others, not so much...just keep moving forward...keep being positive and make 2016 the best yet!

Kids did a great warm-up...

Then went to a heavy set of 5 Rep OHS...

Then we did an OHS ladder...

45-65-85-105-125-145-165-185-205-225* 

or

45-55-65-75-85-95-105-115-105-95-85-75-65-55-45

After, it was get a partner and do

2 RFT ~ 

30 Thrusters (65#)

15 Pull Ups

2 RFT ~ 

24 Thrusters (65#)

12 Pull Ups

2 RFT ~ 

18 Thrusters (65#)

9 Pull Ups

*Partners did BOTH rounds then got rest while second person did the 2 Rnds...

It was a good day for them...Lots of sweat and positive work!

Val & I did this:

EMOM x 20 Min:

odd = 18 Cal Row

even = 10 Push Press (95#/65#)

Completed...good, consistent work... 

Have a safe & happy new years eve!!!

WOD on Saturday ~ 9:15 if anyone is interested!

Get HEAVY!!!

Another good turnout in the wt room... I did not get all the names and weights of everyone, but it was a GREAT day for most of them!!!

Working on Split-Jerks...they are picking up athletic movements well... This group is coachable, and will make something of themselves!!! They truly embrace the challenges and really work on their form...function & strength. Best of all, they are competitive (always wanting to get better) & yet extremely encouraging of each other.

Clean & Jerk

Work to a heavy 3-Position Clean + 1 Split-Jerk

#1 ~ above knee

#2 ~ below knee

#3 ~ from ground

*only 1 Split Jerk is to be completed after the 3-positions of Cleans!

Barbell Cycling*

4 Snatches + 8 C&J, 2 min Rest

3 Snatches + 7 C&J, 2 min Rest

2 Snatches + 6 C&J, 2 min Rest

1 Snatches + 5 C&J

*Kids did this in groups of 2 or 3's and tried to stay around 2-3 min Rest b/t...

Ascending weights...hands can only come off bar after Snatch to C&J...otherwise the goal is TnG on reps!

~ This is where the kids ended...they played Dodgeball after...

Conditioning (tb needed to adjust this one...just not aerobic enough)

With a running clock, begin @ 0:00 and complete:

2 RFT ~ 

30 Wall Balls (20/14)

15 C2B

REST remainder of time

@ the 5:00 mark

2 RFT ~ 

24 Wall Balls

12 C2B

REST remainder of time

@ the 10:00 mark

2 RFT ~ 

18 Wall Ball

9 C2B

Notables ~ 

3-Position Clean & Jerk

Levi & Drake did 225# on 3 Position, but just missed locking out on Split Jerk. With a little form they will get this easy. Impressive!

G, Miller, Gray(?), and many others got 205#

Sneen & Ellie both were at 100#!!!

Wendt ~ 205# / 115-135-145-155 (missed the snatch, but completed the C&J)

tb ~ 240# (only 5# off PR C&J) / 115-135-155-185 / 5:30-11:22-15:47*

* I did the same conditioning, but scaled to 6:00 & 12:00 to begin the rounds!

Warm-Up?!?

Get warmed-up...

Then...

Bubbles 
AMRAP in 12min:
10 Burpees
25 D/U (50 Singles)

Conditioning
10 sets of 10 UB HSPU
~ Rest as needed

KIDS did not do HSPU...Instead they did:

TEAMS of 3 (1 working at a time)
All Reps to be completed as a team (not 50 each person)
AMRAP in 7 Min:
50 Squats (135#)
50 Squats (185#)
Max Reps @ 225#

3 Min REST

AMRAP in 7 Min:
50 Push Press (75#)
50 Push Press (95#)
Max Push Press (115#)

Chasten ~ 6 Rnds (singles)
Bishop ~ 8 Rnds (singles)
Mancl ~ 7 Rnds (singles)
Trembly ~ 7 Rnds + 30singles (singles)
Diego ~ 8 Rnds (singles)
Iverson ~ 6 Rnds + 5 Burpees (singles)
Wefel ~ 6 Rnds + 7 Burpees (singles)
Lil Wendt ~ 6 Rnds + 10 Burpees
Val ~ 7 Rnds (5 Burpees + 15 D/U)
Wendt ~ 11+ 7 Burpees
Drake ~ 7 Rnds
tb ~ 10 Rnds + 10 Burpees

TNT ~ Dyno-might!!!

Christmas Break... A time to relax, regroup, rethink...

Well...for some...it is a time to get ahead! Great WOD for the guys that came in today! Tough, grinder, functional! Good work by everyone...

TNT (CFNE)
For Time:
30 Snatch (CFNE~ 95/65 Comptrain ~ 135/95)
30 Clean & Jerks (CFNE~ 95/65 Comptrain ~ 135/95)
30 Thrusters (CFNE~ 95/65 Comptrain ~ 135/95)

Conditioning
6 Rnds ~
12 OHS (95/65)
12 TTB
2 Min Rest b/t Rnds

Most did TNT as a partner (IGYG) WOD...worked out really well!!!
Parker/M.Iverson ~ 17:40 (95#)
Rhett / Mancl ~ 13:32 (75#)
Gray / Miller ~ 17:38 (95#)
Glinski / Wendt ~ 14:42 (95# / No thrusters for Wendt)
Diego / Tork ~ 15:03 (95#)
Whitemarsh / Wefel ~ 14:45 (75#)
Drake ~ 14:11 (115#)
Syd ~ 12:51 (115#)
tb ~ 15:24 / 14:35 (55-47-44-44-43-42)

21 Minutes...

Codi Halbur was up for a few days... He missed the 12 Days WOD, so we decided to get a workout in on Saturday... Ahhh vacation...

EMOM x 21:

(well actually 35s Work:25s Rest)

1st Min = 35s Max Cal Row

2nd Min = 35s Max Clean & Jerks (185/135)

3rd Min = 35s Max Muscle Ups

Codi ~ (@155#)

Drake ~ (@135#) 84 Cal / 39 C&J / Mixed Bar MU and Pull Ups/Dips

tb ~ 84 Cal / 31 C&J / 21 MU

Time to prepare for the OPEN...

Coming quick...think about getting entered! It is a yearly "test" to see where you are at & how you stack up!

12 Days...

ONE of the staples of ANYthing Once is the 12 Days of Christmas WOD!
This year was our 8th Year running... Hard to believe we started this thing waaaayyyy back in '08.
Probably did one in '07, but it was not documented...so we will go with what we know...

Before 12 Days ~ 2015!

8th ANNUAL

12 Days of Christmas WOD (a few variations)

(to be performed like the 12 Days song is sung...there are 12 rounds, each adding on to each other)

Rx Version
1-Sqt Snatch (135/95)
2-Burpee Box Jumps (24/20)
3-Push Press (135/95)
4-Toes-to-Bar
5-Hang Pwr Cleans (135/95)
6-HR Push Ups
7-Deadlift (135/95)
8-GHD Sit Ups
9-KB Swings (70/55)
10-Lunge Steps (10 EACH side)
11-Wall Balls (20/14)
12-Cal Row (or 12oz. Egg Nog)

Beginner/Kid/Bodywt Version
1-Running Lap
2-Plate Push (25)
3-HR Push Ups
4-Air Squats (w/ wts if you like)
5-Box Jump Overs
6-Sit Ups
7-DB Push Press (20/15)
8-Wall Walk
9-4-ct Flutterkick
10-Lunge Steps (10 EACH side)
11-Plate Swings (25/10)
12-Stair Ascents (turned into 6 stair laps / 6up+6down = 12)

Pregnant Version
1-Stair Lap
2-Box Jump (20)
3-Pull Ups
4-Push Press (45)
5-High Hang Clean (45)
6-Dips (mod)
7-Sit Ups ???
8-SDLHP (45)
9-D/U
10-Lunge Steps (10 EACH side)
11-Inverted Row
12-Cal Row

Rx
Libby ~ 26:47 (65)
Elle ~ 28:24 (55)
Mal ~ 26:47 (65)
Haley (w/ Grace) ~ 39:24 (65)
Wood ~ Completed
Lil Wendt ~ 34:40 (95)
Diego ~ (95)
Klata ~ (95)
Fota ~ 34:10 (95)
Ethan ~ (95 + extra / and they worked it this way 1- 1,2- 1,2,3)
Daliege ~ (95 + extra / and they worked it this way 1- 1,2- 1,2,3)
Syd ~ 32:10
Wendt ~ 30:58
Bishop ~ 32:18
Drake ~ 
Krommy ~ 34:14
Feidt ~ 33:10 (135/30"BJ)
tb ~ 38:48 (155#/30"BJ/30#wb)

Beginner/Bdwt/Kids
Carson D ~ 50:00
Lil Dalaige ~ ??
Steph D ~ 60:26
Joni F ~ 60:26
Rachel ~ 60:26
JB ~ ?? (plus he did all 12 Stair Laps @ end...STUD!)

Pregnant
Val ~ 44:33

AFTER 12 Days ~ 2015

Sore Today...

Interesting day... Even with a warm-up, it was tougher to get going today... Very interesting...
Weights felt heavy...

I think those Pistols really snuck up on us! It is just enough of a different exercise that it makes a difference.

SNATCH
Work to a 1RM... (yea, this was not happening...185# did not make it past my waist)

Back in Black
5 RFT ~
10 Push Jerk (155#/105#)
10 TTB
10 Burpees

Stan ~ 14:54 (65#)
Dalaige ~ 16:24 (135#)
Oz ~ 1 Rnd & 2nd round of 135# was just too much... (Don't get injured & frustration set in)
tb ~ 11:37

BREAKFAST after the 12 Days of Christmas

@ Bertagnoli's House (make your own omelet)

Goals & EVENTS

It is that time of year to start thinking of some New Years Goals...

Well lets not rush into anything...We still have Christmas coming...

But I DO think THIS blog has it right!!! Small steps...not huge goals...
30-Day Goals... Small, manageable stuff that you can stay passionate/excited/motivated about for the short-term! If you are not getting up everyday, excited about something...you are missing the point of living!
Find something to be positive about everyday! Get after it and make the world (even if it is your world) a better place.

As for us...ANYthing ONcE crew...

12 Days of Christmas WOD is up next

(8th Year...Scroll down HERE to see some past years pics)

Thursday, Dec. 24th @ 9am ~ LHS Weight Room!

Let's get the crew together...Spread the word!

Todays WOD:
Find a 1RM Squat Clean

Bad Boy Boogie (CFNE~AMRAP in 14min) / OR (Comptrain ~For Time)
2K Row
50 Alternating Pistols (25 each leg)
30 Hang Power Cleans (CFNE~ 155#/105#) (Comp~ 225#/155#)

Gymnastics Conditioning
50 STRICT C2B for time

Oz ~ 215# (tied his PR) / 47 Pistols (in 14min / 2-box pistols) *most pistols ever done!!!
Wendt ~ 235# / 20:26 (2-box pistols / 185#) / 50 Strict - Completed
tb ~ 245# / 26:44 (@ 205#) 7:26.7-row/14:00-pistols completed/ 11@18:30-21@22:58 / 9:54 Strict C2B

PR Day...

Just not the way I expected it! Oh well...that is the way things go!

I was just jacked to see SNATCH... I knew Oz was going to PR today with his...just knew it! It was a perfect set-up... Well...when everything seems perfect, that is when all heck can break loose and you have to trust & just do! Accept the results and don't get hung up on things... KNOW that what you are doing is correct and right and roll with the results... Let's face it ~ someone else is incharge.

We can think WE are in charge...but we are not!

SNATCH
EMOM perform 1 Snatch...
Start at 95#/65# and add 10#-20# each time until you fail...attempt again if you like...

Then...

Pumped Up Game Changer
For Time:
21-15-9
Deadlift (275#/185#)
Box Jumps (30/24)

Oz ~ 95-105-115-125-135-145-155(missed)-135-145-155(missed)...then just in his head...
Went to a 185 Snatch Pull then another attempt, had it but refused to get under it! All mental!
Left Mad...as any good competitor would!

tb ~ 95-115-125-135-145-165-185-195(missed)185-195-205(missed)
Thought I would get 215(my PR) and then maybe more...wishful thinking!

Then the Game Changer... Previous best = 11:11 (HERE)... today... 8:21... BAM! Smoked it!
DL ~ 7-7-4-3* / 10-5* / 9 (*were the drop-down reps)...box jumps were step-ups...sheesh

AND THE REAL GAME CHANGER... after school...

Oz came back and had to get a WOD in...Syd was in as well... so he did it with (or vs.)...

Syd ~ 5:00 (225# DL)
Oz ~ 5:10 (225# DL)

So... PR's in the PUGC! Not expected, but pleasant...real nice!
TbtG

Mish-Mash

Mix it up a bit...

Brief warm-up on your own...get ready for some weight and squat cleans

3-Pos. Squat Cleans

EMOM x 7

1 = "Pockets" High Hang Sqt Clean

2 = Hang Sqt Clean

3 = Squat Clean

*Increase weight as needed

RAMBUTAN

Teams of 2...

AMRAP in 30min:

10m Shuttle Sprint (10m & Back)

*EMOM perform 5 Burpees...start the round w/ running...finish w/ burpees

Partner #1 will work for 3 minutes, then at 3 minutes #2 will begin...SO essentially this is 5 Rnds of 3 min, with a 3 Min Rest b/t...

Score is total # of Shuttles Run!

3-Position Sqt Cleans

JB ~ 95-135 (I think)

Oz ~ 135-145-155-165-175-175-185

tb ~ 135-145-155-175-185-195-205

Teams (This was AWESOME!!!)

JB & Dalaige

tb & Oz (then Stan)

JB ~ 106.0 (thats 1060 Meters!!!)

10-6-5.5 (21.5)

9-6-6 (21)

9-6-7.5 (22.5)

9-6-5.5 (20.5)

9-6-6 (21)

Dalaige ~ 100!

10-5-5.5 (20.5)

9-5.5-5.5 (20)

9-5-6* (20)

9-5-5.5* (19.5)

9*-5.5*-5.5* (20)
*gave Big D the same or .5 more than tb...he was always a 1/2 step ahead!!!
JB or he forgot to record these...

Oz ~ 69.5 (in 3 Rnds!!!...Pace was unreal!!!)

10.5-6.5-7.5 (24.5)

8.5-7.5-6 (22)

10-6-7 (23)

STAN ~ 102
9-5-6 (20)
9.5-6.5-6 (22)
9-6-5 (20)
9-5-6 (20)
9-5.5-5.5 (20)

tb ~ 98.5 (Sheesh...big loser of the group...could not keep up with the BIG DOGS!!!)

9.5-5.5-6 (21)
9-5-5.5 (19.5)
9-5-5.5 (19.5)
8.5-5-5.5 (19)
8.5-5.5-5.5 (19.5)
Could not even maintain 20 reps per round...just mentally weak!!!

15-10-5

Nice little doozy here... It really sneaks up on you! After HSPU, the dips are much more difficult. Oh, and the Hang Power Cleans are brutal on the grip!

Manage your rest and work well...

Kumquat
For Time:
15-10-5
Power Clean (135/95)
HSPU
directly into
15-10-5
Hang Power Clean (135/95)
Dips (Ring, if you prefer)

Conditioning
EMOM x 8
odd = 18/16 Cal Row
even = 5 C2B + 5 HR Push Ups + 5 Box Jumps (24/20)
REST 3 Min
Repeat

Stan ~ Joined the conditioning as we took the break and did 12 Min worth (6 rnds of the pair)
Oz ~ Completed the first 15-10-5 in 5:20...then got frustrated w/ dips (sneaky dips!)
Dalaige ~ 11:25 / Conditioning complete
tb ~ 10:05 (5:20 1st half) / Conditioning complete...WOW was the 2nd Round of 8 tough!

Team of 2

Jelly Belly
Team of 2...
2 Rnds for Time:
40 OHS (115#/80#)
40 TTB
20 Squat Snatch (115#/80#)
20 Bar Muscle Ups

Oz & tb ~ 18:39 (8:00 for rnd #1, then 10:39 for second)
2:39 for 20 Bar MU in Rnd #1, then 3:09 for 20 Bar MU in Rnd #2

Activate!

Speed and Activation Clinic tonight and tomorrow in Chi-town...
So Excited!

Kicked off the day with this little concoction:

800m Run
Burgener Warm-Up w/ 45# bar

SNATCHES
Work to a  Heavy 1-Rep Low Hang Snatch

EMOM x 5: 5 Squat Snatches, across

Pilocarpine
5 RFT* ~
25 Cal Row
12 1-Arm DB Snatches, alternating (6/each arm but must go R, L, R, L, etc)
3 Rope Climbs

tb ~ 175# (missed 185#) / 145# / 13:47*

* Very good day going...was ok with the 175# LH Snatch...wanted 185, but was ok...
THEN...I was going to do 140# for Squat Snatches, but heard Oz saying, "if you are going to put on 2.5# plates then you might as well put on the 5's..."
I was not sure that I could get the 145#, but thought if I make it thru 3 rnds...try to "gut it out" and get those last two rounds!
Then...I totally lost it... I did the 5 Rnd workout for 3 rnds...never looked after I started and it just got in my head that it was for 3 rnds... Dang it!

CLEAN it Up!

Today was relativly easy...yea, right...

Couple of options:

Mickey
3 RFT ~
12 Deadlifts (275#)
24 Box Jumps (24/20)
36 Wall Ball (20/14)

or

BIG CLEAN COMPLEX
6 Rnds of
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
HHSC + HSC + SC + Push Jerk
HHSC + HSC + SC + Split Jerk
(need to complete all 12 reps w/o taking hands off bar, or resting on ground)

Gymnastics Conditioning
10-9-8...3-2-1 UNBROKEN Kipping HSPU

Dalaige & JB did Mickey w/ a little lighter DL

Oz ~ BCC ~ 95-115-135-155
tb ~ 135-145-155-165-175-185 / 9:20 for the HSPU

Jackie + ???

We will see if we can get this done...

Seems as though they put FRAN in disguise on us, just in case you are not paying attention...

JACKIE
For Time:
1000m Row
50 Thrusters (45#)
30 Pull Ups

Conditioning
18 UB C2B Pull Ups
:20 sec REST
18 UB Thrusters (95#)
:20 sec REST
15 UB C2B Pull Ups
:20 sec REST
15 UB Thrusters (95#)
:20 sec REST
12 UB C2B Pull Ups
:20 sec REST
12 UB Thrusters (95#)

Oz ~ 8:13 (tied his PR from a year ago...BUT he did not workout the day before!)
tb ~ 8:20 (PR by 2sec...dang thrusters (15-10-10-10-5)! /

Saturday Workout

Clean & Jerks
EMOM x 9min:
1-4-7 Min = -50# from Max
2-5-8 Min = -40# from Max
3-6-9 Min = -30# from Max

Tubthumping (CFNE)
Team of 3...For Time:
100 Cal Row
100 Deadlifts (135#/95#)
80 Cal Row
80 Hang Power Cleans (135#/95#)
60 Cal Row
60 Front Squats (135#/95#)
40 Cal Row
40 Push Jerks (135#/95#)
20 Cal Row
20 Clusters (Sqt-Clean-Thruster) (135#/95#)

Ethan ~ 165-175-185
tb ~ 195-205-215
Val was doing some rolling out and work by the DB area...

Ethan, tb & Baby Tonn ~ 37:52
For the Tubthumping... Ethan & I decided to have Baby Tonn for our 3rd person over Val. She has not been able to do everything w/o getting injured (needs to take care of herself) and looked much more comfortable over in the DB area... Baby Tonn then chose to stay by Mom rather than coming over to help us out... In hindsight the weight may have been a bit too much for Baby and we were not sure about the form either. But it said a group of three...so in true TEAM fashion, Ethan & I got the work done without any worries... We know Baby Tonn will have strengths of his own and carry his weight in the future!!! That is want team is all about! Ethan actually did a lot more work, so he was carrying me as well!!! Sheesh...this was a good one!
4:24/4:24 ~ 100 Cal
8:20/3:56 ~ 100 DL
12:07/3:47 ~ 80 Cal
18:21/6:14 ~ 80 HPC
22:11/3:50 ~ 60 Cal
27:13/5:02 ~ 60 FS
28:58/1:45 ~ 40 Cal
33:10/4:12 ~ 40 PJ
34:37/1:27 ~ 20 Cal
37:52/3:15 ~ 20 Clusters

FGB

Fight Gone Bad
3 Rnds:
1 Min ~ Wall Ball (20/14)
1 Min ~ SDLHP (75/55)
1 Min ~ Box Jump (20)
1 Min ~ Push Press (75/55)
1 Min ~ Cal Row
1 Min ~ REST

tb: 308 TOTAL
1 ~ 28-25-24-25-21 (113)
2 ~ 18-17-22-24-17 (98)
3 ~ 20-16-20-21-20 (97)

Back-Off Week?!?!?

This week is suppose to be a "back-off" week in Ben Bergeron's world...
Every 3-4 weeks you need to back off a bit to let your body recover/repair/rejuvenate...
OR...in Ben's words:
"lower the volume for a number of reasons that will benefit your performance in the long run."

Are you smart enough to TRUST THE PROCESS?

Work to a Heavy Power Clean (Oz warm-up)

EMOM x 12min (4 Rnds):
1st Min = 7 Front Squats (225#/155#) *NO RACK...taken from ground!!!
2nd Min = 70 D/U
3rd Min = 7-10 Strict C2B Pull Ups (or Strict Pull Ups, if you cannot strict C2B)

Oz ~ 215 Power Clean!!! / 155# FS...70's D/U...7 Strict PU
Dalaige ~ XX / 135# FS...100-90-70-70 singles / 7 Strict PU
tb ~ XX / 195# FS...70's D/U...7 Strict C2B

Heavy Stuff...

MAMBO
4 RFT:
7 Clean & Jerks (185#/135#)
14 TTB
21 Box Jumps (24/20)

Rowing
10 Rnds of:
1 Min Work...1 Min Rest

Daliege ~ 14:00 (@135#)
JB ~ 14:50 (135# C&J-10 reps)
Oz ~ 15:34 (@155#)
tb ~ 13:52 / 10 Rnds of Row Complete (2856m ~ 1:45 500m/ave ~ 29s/m)
287 / 1:44.5 / 32
296 / 1:41.3 / 32
283 / 1:46.0 / 31
280 / 1:47.1 / 27
286 / 1:44.8 / 26
285 / 1:45.2 / 27
290 / 1:43.4 / 30
275 / 1:49.0 / 25
295 / 1:41.6 / 35
280 / 1:47.7 / 28

Oz went BIG @ 155#...very proud of him for sticking with it! The "little man" was telling him to stop and lower the weight... I know it went thru his mind a few times... then frustration... then just plain being pissed off about it... BUT he survived and worked thru it to a fantastic LAST SET!!!

Awesome work...HEAVY STUFF!
Praise be to God