3 in a Row...

Have not done a M-T-W cycle in quite a while...
REST day will be tomorrow...JAN. 1st...
Not that this will be a crazy night or anything, just the way it works out!

Wt room open again on Friday...Tomorrow is a day of football (bowl games) and family...

Warm-Up ~ 
1-2-3-4-5 Wall Balls (w/equal breaths to reps for rest)
15 UB Wall Balls
3 x 10 UB Wall Balls (w/5 breaths b/t)
(took some getting use to the breathing deep-see below)
3 x 10 GHD Sit Ups (5 Breaths Rest b/t)
HSPU...just a couple (breathing hurts)

The Ghost (CFNE)
6 Rnds:
1min Max Cal
1min Max Burpees
1min Max D/U (singles is the sub)
1min REST (record your scores for the round!)

EMOM x 9min:
2 x Sqt Clean & Jerk (@85%)

Witt ~ Cal=14-14-13-13-12-15 (81 Total) / Brp=9-7-10-7-6-8 (47 Total) / Singles=74-60-66-81-75-68
tb ~ cal=23-24-22-24-20*-25 (138 Total) / Brp=12-13-12-13-14-13 (77 Total) / D/U=54-60-54-69-42-42 / **Did not do the EMOM
*Damper setting was on 5, otherwise all rounds on 10!
** I pulled an intercostal muscle yesterday doing Sotts press...breathing deep hurts...Especially when standing or holding my back straight...Those D/U's were done basically holding my breath (usually I do not hold my breath for D/U's despite what others may think)

The Feidts came in and were doing this one with the Family... More to come on that!
The bEAST ~
Joni ~
Marc ~

The Tonn's are performing this one as a lovely couple later today as well!!! That should be a battle!!!
Ethan ~ Cal= 25-19-20-21-20-22 (127 Total) / Brp= 18-15-15-15-15-15 (93 Total) / Singles= - -85-80-80-85-90 (420 Total) / EMOM @ 135# / 3x3 @ 185#
Val ~ pulls (not cal.)- 20,24,21,22,20,24 / 11-14-12-11-11-10- 69 / 40-44-50-50-51-45- 280 / EMOM @ 95-105-115-115-125-115-115-115-105 / no FS

It was rather lovely.

HAPPY NEW YEARS TO ALL- 

ADIOS 2014, HERE WE COME 2015!

How many Thrusters?

Halbs was in and warmed up earlier...I was waiting for Val... Witt came in and did the WOD with Halbs...
Daliege was in and did the 2K row from yesterday...
Feidt was in and did a LOOONG WOD (or warm-up)...lots of rowing and pull ups and sweating!!! He was an animal...and even had his daughter going...

Warm-Up ~ 
50 Burpees
Strict C2B or Strict Pull Up work
Hip Mobility

Fruit Loops (CFNE)
3 RFT ~
25 Thrusters (95#/65#)
25 TTB

Skill Work
5 x 3 ~ Pressing Snatch Balance + OHS
5 x 3 ~ Snatch Balance + Sotts Press

Halbs ~ 14:??
Witt ~ (55# & K2E) 2?:
Val ~ 14:??
Des ~ (45# & K2E) ~
tb ~ 12:14 / 75-85-95-95-95 / 75-75-75-95(SB only)-95(SB only)

I will have all times posted tomorrow...sheet is still at school...

PRowin'

A week off...

And a new week...

Even though it is not the New Year quite yet... this is a start-over time...

This week we are all off on break...but the wt. room and WOD's are still going.

Kids coming in around 9am... So do we...

Warm-Up ~ on own...

2K Row for Time

*Previous 2K row times HERE & HERE

EMOM x 8min:

Snatch ~ 65%-70%-75%-80%-85%-75%-80%-85%

Val ~ 7:53* / C&J OTM x 2reps ~ 95-100-110-115-125...then 1 rep OTM - 115-125-135-135-145-155*

Des ~ 1K Row...mobility...1K Row (4:22)

Halbs ~ 8:27 / 3-Pos. Snatch work OTM (Ground-Knee-Pockets)

Wendt ~ 7:27 / 3-Pos Snatch work OTM (Grnd-Knee-Pockets)

tb ~ 7:19.0 (suck-it...slower by 1sec from PR) / 125-135-145-155-165-145-155-165

*PR's for Val...both HUGE...Rowing she didn't even realize, and in the Clean and Jerks she is so solid on the Jerks it was just easy!!! HUGE PR @ 155# for C&J's...that is awesome!!!

TWO-gether

Partner workouts are a blast!!! They when done with different partners, they can bring out all sorts of different "parts" of ourselves...

How you work with another human being SHOULD be the same accross the board...but that is not how life goes, is it???  How we communicate with & treat those closest to us, sometimes is not even close to how we treat total strangers.
Communication is a funny thing...we take much for granted with those closest to us! They should just know...

Well...today...it was the Tonn's vs. the Biolo's... Married couple vs. Father & Son... Advantage should have gone to the Biolo's, but then Val brings up..."The Tonn's have the advantage, we are going against two people that cannot breath easy!" ~ VERY TRUE!!!

APPLE JACKS (from CFNE)
50-40-30-20-10
Power Cleans (135#/95#)
Box Jump Overs (24"/20")
Push Jerk (135#/95#)
TTB

Tonn's ~ (did not disappoint...crushed it) ~ 26:28
Biolo's ~ (could not breath!) ~ 29:58

Maybe the most humiliating and enjoyable thing...The Tonn's did the set of 10's a second time to finish along with us...that was nice!!!

After Christmas WOD...

No rest for the athletes of the world...
In this morning and there was wrestling practice, then basketball practice...
So with the wt. room being opened up...we had a bunch of the freshmen and sophomores along with the Herman girls...
These punks all did Loredo together...8th Grader Michael Iverson was "labeled" the Caboose...these guys did this together and waited for everyone from round to round...they did the 3 stair-lap version and did the BWT Exercises in the upper gym...MUCH warmer up there!!! GREAT TEAM EFFORT by them...
32 Minutes for the entire group to finish!!! AWESOME...

Alumni that were in:
Regis Henke, Zach Baussener, Blake White, Nick Bairel, Tyler Wendt

They did Loredo & then played Dodgeball!!!

Warm-Up ~ get loose

EMOM x 12:
odd = 8 TTB + 8 Push Jerk (155#/105#)
even = 8 Burpees + 8 UB Deadlift (275#/185#)
*lighten the wt here or lower the reps to 6's...
**try not to "miss" or take time off to be switching wts. in middle of WOD...
Movement through out the 12 minutes is the important thing...This is not meant to have a lot (20+sec) of rest b/t...realistically, as you are 2-3 rnds in you should be just finishing up with 10-15 sec left to get ready for next minute.
Possibally gaining some rest on the odd minutes if TTB are a strength...there is no easy way to do 8 burpees + 8 UB DL...those 16 reps are taxing...this was a great burner WOD...forcing some work.

LOREDO
6 Rnds for Time:
24 Air Squats
24 H.R. Push Ups
24 Lungewalk Steps
400m Run (3 Laps / 3 Stair Laps / 500m row)

Blake ~ 3-4 rnds  at heavy and 8's then went to 6's
Nick ~ switched to 6's after 6 rnds
Tyler ~ (245# DL / 135#PJ) ~ 8 x 8's, 4 x 6's / 4 rnds of Loredo (500m Row)
tb ~ (225#DL / 135# PJ) ~ 6 x 8's , 8 x 6's (went for two bonus minutes...to make up for the lack of reps) / w/ 500m Row 31:22

12 Days of Christmas ~ 2014

Ho-Ho-Ho!!!
Here we go...This is the 7th Annual 12 Days WOD!!! Can you believe it?!?!

Alumi back, friends that look forward to this, our kids... This is just one of those great times of the year for ANYthing Once...This has become a "family" tradition that people look forward to (if they can be around). This year...school on Mon & Tue forced us to perform today (on the 24th)!!! Some people were really bummed-out that they would already be traveling...BUT they will be back and we will continue!

So...

2014 12 Days of Christmas Pre-WOD Crew

...12 Days of Christmas WOD brought to you by ANYthing Once!

This WOD is to be performed just like the song...Begin at 1, then go and perform 2, then 1, then begin 3, then 2 then 1, and continue until you make it all the way to 12!

Scale this as necessary...Most of all ~ HAVE FUN!!!

For Time:
1-Backward Running Lap
2-Handstand Push Ups
3-Weighted Pull Ups (25#/10#)
4-Toes to Bar
5-Box Jump OVERS (3/2 blue boxes)
6-Split Squat Jumps
7-Burpees
8-Wall Balls (20/14)
9-Deadlifts (135#/95#)
10-Ground-to-Overhead (135#/95#)
11-10m Plate Pushes (45#/25#)
12-Inverted Burpees
Modified Push Ups / Modified Pull Ups / Leg Lifts / Step Overs / Lower Wt. / Etc
Change whatever you need, to make this work...

Wendt ~ 46:36
Oz ~ 53:02
Des (Baby Mama Version) ~ Complete! (only one to do this carrying another human the ENIRE WOD!)
Drake B ~ 52:30
Diego ~ 60:00
Val ~ 55 ish
Kate ~ 55 ish
E ~ 55:10
Halbs (Codi) ~ 60:11
Britt ~ 59:48
Joni ~ 62:52
Steph D ~ 63:26
Daliege ~ 62:45
Joan ~ 58:17
KT Kiiskila ~ 57:00
Stoltz ~ 64:29
Feidt ~ DB beat his ankle...hope he is ok...had to sit it out after a few rounds
Witt ~ had to get going...Got thru 8 rnds = 23:20
Bertag ~ Typical...no time recorded!!!
Juan Videl, Derringer kids, Kiiskila bro, Traci & Haley Biolo others did the WOD as well...just no times
tb ~ 57:23

ANOTHER GREAT TIME WITH FAMILY & FRIENDS

Thoughts for the season and LIFE!!!
(this could be ANYthing Once Theme song!)

3 Wise Men...

Or 5 Guys and a WOD!!!
Daliege
Britt
Halbs
Stoltz
tb

Built in warm-up in this one...

3 Person Teams (5 guys for 2 groups...rotate a bit)

AMRAP in 25 Min:
3K Row
100 DB Snatch (70#/50#)
30 Thrusters (75#/55#)
30 Thrusters (95#/65#)
30 Thrusters (115#/80#)
30 Thrusters (135#/95#)
30 Thrusters (155#/105#)
Max Thrusters w/ any time remaining (185#/135#)
* Only one person is working at a time!

This was a good WOD...Would be a great TEAM competition one...
We finished both Rowers w/in Seconds of each other...rotated around with 2.5 people per rower
Everyone did 40 DB Snatches (Total...groups of 10 w/ only TWO people working at a time!)
...(Halbs & Daliege did 50 each...bonus set for them!)
then for Thrusters (we all started at the same time)
Britt, Daliege & Halbs took one bar...27 reps @ 115#
Stoltz and I took the other...5 reps @ 115#

Witt, Desi & ?? did a Wall Ball, Box Jump and something WOD...
Everyone is getting ready for the "12 Days"...tomorrow!!!

Be Ready!!! Warm-Up & Prep begin at 8am...

Let's get the WOD going by 8:30...