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October 26, 2006
COPFDD: CrossFit Oakland Pull-Up Fraud Detector Device
Workout in the park this Sunday at 10:00 AM across from Gold's Gym (600 Grand Ave., Oakland Ca.), at the Pull-up bars. Workout is Free! All are welcome.
Hey Affiliates: ever wonder how you can get people to understand that they are not getting their chins over the bar when they do so-called "pull-ups"? Members: ever wonder why we keep saying "chin over bar" when, darn it, you are getting your chin over the bar?!
Well the answer to both your questions is the same: The CrossFit Oakland Pull-Up Fraud Detector! This is a simple radio shack motion detector (cost $29.99) mounted above the bar in such a way that a tone chimes when you get your head high enough in a pull-up to break the beam (yep, you guessed it: chin over bar)!
So get 20 pull-ups on your bar and come to CrossFit Oakland and you will have 10 on ours!
Roll the tape...
Posted by Max Lewin at October 26, 2006 5:00 PM
Comments
I'm 13,045 m into skeleton crew.
One hour long effort so far.
Posted by: Chad Lott at October 26, 2006 4:21 PM
10,439 meters in. So anyway where is the info on this Skeleton Crew thing anyway??
Posted by: Max Lewin at October 26, 2006 5:19 PM
skeleton Crew 31,000 meter (get it Oct 31, Skeleton, Halloween) C2 row challenge link:
http://www.concept2.com/us/motivation/challenges/current_ongoing.asp.
Posted by: Max Lewin at October 26, 2006 6:14 PM
That's a great f-ing idea; wish I had thought of it.
Keep up the hard work!!!
Got a new workout for all of you if you're up for it. Just did it this evening.
21-18-15-12-9-6-3
115 lbs overhead squat
Ring push-ups
Scale as necessary. Those big dudes should be able to do it as RXed.
Later,
Jim
Posted by: Jim Lark at October 26, 2006 7:36 PM
Jeez Jim that seems like a lot of volume! Maybe we will try a more "traditional" 21-15-9.
Posted by: Max Lewin at October 26, 2006 8:11 PM
Give the 21-15-9 a try if you want to scale a little. It will probably take some of your stronger guys less than 15 minutes and maybe less than 10 minutes to perform the 21-15-9 which is why I recommend the additional volume. The workout as prescribed should take them around 25 to 30 minutes instead, depending on their condition.
This workout is similar in load and volume to the x-fit workout with bodyweight bench press and pull-ups. It's not designed to be a quickie Fran or Dianne workout. It's much more of a stamina plus MC vs only MC.
Anyway, please let me know what you think if you throw this one in.
Keep up the good work!
Jim
Posted by: Jim at October 27, 2006 6:45 AM
"Larkja"
21-15-9
OHSQ
Ring Push-ups
James 65#
9:43
Jennifer 15#/knee ring push-ups
12:47
Good workout: excellent core builder.
I'll experiment on myself with this with 115#
Jim: please post your athletes times.
Posted by: Max Lewin at October 27, 2006 10:51 AM
Gave the 21-15-9 a shot.
Used 115 lbs
11:23
A little more metabolic because I was trying to blast through a bit more quickly.
Jim
Posted by: Jim at October 27, 2006 4:55 PM