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