Monday 121210 Bear Went Over the Mountain

In creating the programming for the coming week, here is an overview of the process:

• outlined a template for this 6 day week based on our current cycle (are we de-loading? testing? going heavy? recovering? ramping up? tapering?)
• balanced out the ratio and timing of strength/power lifts, high cardio movements, weighted and bodyweight and high/low skill activities

Then I went through the WODs you all submitted and:

• looked at movements suggested vs movements we "need" to accomplish
• played with the types of schemes/structures of formatting like intervals, partner, AMRAP/AHAP/EMOM, rounds for and NOT for time
• cut and pasted/picked and choosed, slashed and burned, blended and mixed, added and subtracted, bent and twisted, melted and formed ideas from each of your suggestions
• tried to pair down on the high number of chippers to include some triplets/couplets :)
• addressed the overwhelmingly HUGE volume you all wanted to inflict on yourselves/others! WOW- you all really were looking to beat each other down this week:)

Hope you look forward to DOING these WODs over the coming week

Based on your submissions, here is what I learned about the group as a whole:

• As already stated- you love a good beat down (though you can certainly thank me later for saving you from yourselves)
• You love to open and close WODs with running and/or rowing
• You love ground to overheads with bumper plates
• You really really like to go heavy (more than light and fast)
• You really like those chippers
• A few of you wanted to completely cardio out.
• You liked the idea of coming up with WODs- lots of contributions. THANKS!

This still-shot doesn't capture the mid-thigh speed wobbles.  300#+ club.

*Wednesday 9am class this week will be YOGA, beginning at 8:30am. 

The change is for this week only.  All other classes run as scheduled*

Monday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm 
The Bear Went over the Mountain

For time:

400m run

10 Handstand pushups 

20 Front squats 60/45kg (taken from floor)

30 Bear went over the mountain burpees*

20 Front squats 60/45kg

10 Handstand pushups

400m run

* (1rep= 1 back burpee w jump/clap, 1 air squat, 1 front burpee jump w/clap)
Thank you Jason and Tom for your contributions to this WOD!
Post finish time and scaling to journals/chalkboard