151011 Sunday – “Windy Shores”

What is Barbells for Boobs: 
Barbells for Boobs is a non-profit organization who provides funding to breast centers globally through our Mammograms in Action ® Grant Program as a “last resort” resource for thousands of people who do not qualify for government funding or other charitable resources in the detection of breast cancer. Funding for screenings and diagnostic procedures is not only a necessity, but really does save lives. 
For the past 5 years, Diablo CrossFit has supported this organization, the fight against breast cancer and coming together as a community to do a workout and have some fun.  Our goal this year is to raise a total of $10,000 for the Barbells for Boobs Organization and we NEED YOUR HELP! 

WHEN: October, 17th 9:00am – 12:00pm

WHERE: Diablo CrossFit

Donation Amount: $25.00 (minimum to participate in the workout)

SUPPORT: WEAR PINK & come cheer for your friends!!

Volunteers! If you would like to volunteer for this event, please sign up here.  Volunteer jobs could include; front door registration, barbell weight change, judging, etc.


Mobility: Hip Mobility.

Skill Practice Warm Up: Turkish Get Ups (Minimum 5 Per Side)

Strength: None.

Metabolic Conditioning: “Windy Shores”– For Time

Row (Performance: 1100m, Athletic*: 1000m, Health: 900m)

Then 5 Rounds:

7 Shoulder Press (Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs)

7 Back Squats (Same)

15 Sit Ups


Row (Performance: 1100m, Athletic*: 1000m, Health: 900m)

Scaling Guide: 12 – 19 Minutes

Log your results online by clicking here.

Compare to: 2015 – 03 – 14

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Be a little conservative on the first row so you can hit the middle section hard and with good form. Any extra juice you have, you’ll be able to throw at the final row. For some, the shoulder presses may become a sticking point.  Plan on breaking theses up into 2 sets, and then going as fast as possible on the squats and sit ups. Remember to stay tight on the shoulder presses. DO NOT let your back hyperextend because your abs are tired and you are trying to ‘standing bench press’ the weight up. You can use a high or low bar position for the squats, but be aware that the low bar makes it harder to go below parallel for many as well as taxes the low back more.

Optional ‘Cash Out’: None.

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