Barbells for Boobs : Workout for Breast Cancer this Saturday

Barbells for Boobs : Workout for Breast Cancer this Saturday

Brian Chiou of Lando Charlestown has taken up the task, with excellent results, of designing this years “Barbells for Boobs” shirts. Take a look at them below. The design is the same for both colors, just tried to save space and show the front of the “men’s” and back of the “women’s”.

 

 

 

 

 

 

 

 

 

 

 

Barbell’s For Boobs: This charity is one of the best that I have ever encountered crossing the paths of fitness and fundraising. If you want to read more about it go to their website right here.

How it works in Landoland is you will show up to CrossFit Lando (final location TBD) at 10am as usual on Saturday, this Saturday, October 27th. We will arrange everyone in heats just like we do for the Open workouts each year.

“Grace” is the workout. 30 Clean and Jerks. Rx is 135/95#, many scaling options are allowed. We will operate just like the Open which is just like an abbreviated class. There will be warmup, workout prep, and then rock and roll time. What is special this year is we will have a leaderboard and awards for best male and female time, and a special team heat.

T shirts will be available for pre-sale on Wednesday, October 24th. Limited numbers will be available then at the workout on Saturday. Given this is all for charity, the t-shirts will be $25 each, and donations accepted at the door. 100% of the proceeds go to Barbells for Boobs which funds cancer research. Read their story here. 

 

MONDAY

CrossFit

Strength : Overhead Squat
3-3-3-3-3

  • Find a 3 rep max holding rep 1 for a 1 count (discernible stop in momentum)

WOD : 5 Rounds
12 Power Clean 115/75
8 Overhead Squat
4 Wall Climbs
– rest 45s

S: 75/55
L1: 95/65
Rx+: 135/95

 

Sweat

Core Work : 10m AMRAP
30 Flutter Kicks
30s Plank Push-ups
rest 15s
30 Russian Twists w MB 20/14
45s Forearm Plank
Rest 15s
30s Right Side Plank
30s Left Side Plank
rest 15s

Conditioning : 15m AMRAP
30 Medball Thruster*
30 Medball Russian Twists
30 Kettlebell Swings, full OH 53/35*
8 Burpees*
4 Wall Climbs

  • Every time movement is “broken” (object put down or movement stopped at all) add 2 burpees to this set of 8 for that round

The Program

1. Strength and WOD

2. “Grace” Prep
a: Work for 10 minutes on a heavy Clean and Jerk
b: For Time
10 Clean and Jerk 185/135
10 Bar Facing Burpees
10 Clean and Jerk 155/105
10 Bar Facing Burpees
10 Clean and Jerk 135/95
10 Bar Facing Burpees

3. 5m AMRAP
15 GHD Situps
1 TGU 70/53 each side