Several months ago I signed up for the ToughMudder. I was inspired by watching videos online and immediately Continue reading
After my first work out at CrossFitCambridge, I was embarrassed by my inability to perform pull ups. I was determined to replicate their pull up design and install it in my garage (on a smaller scale), so I can practice!
This was my first DIY project in our new home, so I was kind of excited….and nervous…
For guidance I started with the usual practice of googling and youtubing ways to get this done. The search was fruitful, especially when I stumbled upon this blog called ChrisP Constantly Varied. The post titled CrossFit Garage Gym DIY Pull Up Bar was written by Chris Plentus, and was exactly what I needed to get started. Without this I would have been lost! Thanks Chris.
I am an absolute rookie when it comes to home projects. I have never used a power drill, let alone a hammer drill or a leveler! What was I thinking?
The first consideration for everyone wanting to create their pull up rig is to figure out how much space can you afford to lose in your house, or garage?…big question.
We have a double car garage, so after packing two cars in the garage I still wanted to be able to have space for my bar.
I also wanted my pull up bar to be attached to the ground. I feel this is the best way to anchor the steel, plus …like I said, I am an amateur. Suspending this rig from the roof scared me… not gonna lie.
I wanted to have my bar anchored to the ground and the wall of the garage.
Next important decision …. how high do you want the bar? This is important. The reason I put this damn thing in the garage and not the basement is because I am just a touch too tall for for this pull up bar to be effective in my basement. The bar had to be be 7’2” off the ground. This was optimal.
Here is the shopping list I took to Home Depot (I feel like a hack every time I go there!)
- (2) 7’2″ – one inch galvanized steel pipe threaded
- (2) 3’10″ – one inch galvanized steel pipe threaded
- (1) 4′ – one inch galvanized steel pipe threaded (this is my pull up bar!)
- (2) 4’ nipple connector (for 1 inch steel pipe)
- (2) elbows (for 1 inch steel pipe)
- (2) T connector (for 1 inch steel pipe)
- (4) 1 inch steel flanges – 2 for the wall, 2 for the floor
- 2x6x6 piece of wood
- (12) 1/4 x3 inch lag bolts (going into the studs)
- (8) 14×2 flat head wood screws
- (8) Tapcon concrete screws for drilling into the floor (the package comes with the correct bit to drill into the floor)
- Power Drill
- Hammer Drill (for drilling into concrete)
I did not have to purchase the power tools (thanks uncle Joe, and Richard!:) so this honestly cost me less then $100 and a bit of sweat equity.
A few quick notes.
Make sure you get trained personnel to thread the pipe when you pick it up at the hardware store. They may also need to cut your steel to it’s desired length.
The easiest way to get started is to connect all your steel until it forms the shape you want. This sounds easy, but it took me some time because I wanted the pipes to be fitted very tight.
When the steel pipe is the way you want it, the next step is to place it in the upright position, in the place you wish to install it.
From here I got up on a ladder and outlined where I needed to drill the 2x6x6 piece of wood to the wall.
Move the steel out of the way, and get that wood on the wall.
This was much trickier than I expected, and I could have used another body for sure.
I put the wood up into position then hammered in some cardboard to keep it propped up. After that I nailed the board to the wall. Just one nail into each of the 4 studs.
Now time for the power drill. I drilled lead holes for each of the 12 lag bolts that were required to keep the wood firmly in place.
After the lead holes were drill, in went the lag bolts.
With the wood firmly in position, even though it wasn’t completely level I pulled the steel into place, with the flanges secured on all the contact points.
It lined up fairly well, and I made sure that all the flanges were flush to their respective surfaces.
Then use the power drill to screw the flanges to the wall with the 14×2 wood screws and bam…all secure.
The last step, connecting the bottom flanges to the ground. This is when the hammer drill comes in, and you need to wear your safety goggles (onion goggles for me).
All done…..time for some pull ups!
It’s been a while since my last post. It was a much needed break…plus I was incredibly engaged in my work at school in what was the most Continue reading
Crossfit is possibly the most polarizing workout routine in the history of fitness. Thousands sing its praises, while some industry pundits repeatedly try to discredit it. I have stayed on the perimeter watching its growth for many years. It was only a matter of time before I would dive in head first.
The major criticisms Continue reading
I don’t usually blog about non-health related topics, but it’s nice to share good stories. Over the last few months I have been involved in an incredible hockey season that really captivated our school community and local sports fans.
During this time our players and coaches were interviewed by local media outlets (really cool experience), and countless newspaper articles, as well as being featured on the sports highlights!
If you don’t know, I am a physical education teacher at St. Mary’s High School in Kitchener Ontario.
As the coach of the Boys Hockey team for the last 4 years, I have experienced a lot of ups and downs. It’s easy to be happy when things are going great, but it is harder to find hope when things don’t go so well. After 2 years of being at the bottom of the standings, we achieved a second place finish last season. Dealing with the transfer of an influential coach and close friend, and the loss of key players we approached this season with a different attitude, and went on to win the League Championship!
The players showed passion, desire and dedication throughout the entire season. This Championship meant the world to them …and it showed. I have never been so proud of a group of guys.
Now to my work….I’m not going to win an oscar for cinematography, but I will never forget these moments.
Thanks to CTV for the video coverage!
There is nothing is worse than being sick, OK maybe a few things, but it still sucks. It hit me hard last week. Viral infection, flu like symptoms with typical recovery of 7-10 days. It seems to hit us when we least expect it. Just when my workouts were just hitting a flow like state, go figure.
Two days into my illness I felt a bit better so I went for a personal best in deadlift (which I hit), so I was pumped. Too bad that excitement only would only last a few hours, before I became feverish, had a massive headache, and a sore throat.
I’m not saying dead lifts are the cause of illness, but my youthful enthusiasm got the best of me, and I could not resist a training session. Big mistake!
If you do not feel well, don’t push it. The weights, the cardio…it can wait. In fact it needs to wait.
I should take my own advice. Learn from me, if you are sick….skip your workout. Period. Rest, drink fluids, and you will come back stronger and faster.
You could always try the neck test which basically states that if you have symptoms only above the neck (sore throat, headache, running nose) then you have the green light to workout. If you have symptoms below the neck (stomach issues, chest tightness, breathing issues) then stay out of the gym.
Flu season is almost gone! Keep your head up!
I was recently challenged to compete in the Tough Mudder. I consider myself to be in good shape, but after watching this video I am rethinking that!
I have never even ran an official 5k race, but this is my goal! For anyone interested in training for this event go check out the TOUGHMUDDER facebookpage
People are going crazy for this race, and using it as a tool to get active and reach their goals. I’m not used to training for this kind of race, so it should be interesting. Good luck to all those brave enough to take this challenge. It should be a great day!
“Simplicity is the ultimate sophistication” – Leonardo Da Vinci
Eat Real Protein (Animals)
Don’t forget to drink a lot of water
Lift Heavy Things
Run, Jog or Walk
Don’t freak out if you miss a meal
Life gets busy
Keep it Simple!
In the early years of my teaching career I often asked myself this question.
I’d walk around from class to class speaking at people (teenagers). Were they listening? I think so, but what I should have asked myself was, “am I listening to them”?
Think about your day, your interactions. How many people do you assist, speak with, and more importantly listen to.
Most people long for someone to listen to them. Not just a person that will give feedback, and try to solve their problems, rather somebody that will simply listen, without judgement.
I am blessed to have many such encounters everyday, and am forever grateful for that opportunity.
If you really want to make a difference in somebody’s life….just listen to them.
I’ll admit that I am not the best listener, but I am trying to get better.
I’ve had some questions recently regarding my inconsistent love affair with the Paleo diet. It is true, I did lose over 50lbs eating paleo and experienced elevated energy levels, decreased inflammation among other benefits.
I would advise anybody that struggles to maintain a healthy weight, or any inflammation issues to give paleo a shot.
Thinking back to what Paleo Guru Robb Wolf said at his Paleo Solution Seminar last year in Toronto, I believe the Paleo crowd needs to cool it down a notch.
Robb said that we can’t make the Paleo diet a religion (although we will continue to capitalize it!). Just like crossfit, the paleo crowd is growing fast, they are loud and becoming increasingly less accepting of people that do not follow their practice. It is evident in blogs all over the net, and this is precisely why the paleo diet will ultimately lose credibility in the mainstream media.
We must chill out Paleo friends. It is just a way to eat (a good one for sure), but even for me the Paleo evangelicals are becoming a bit too much to tolerate.
There are many lean healthy people that are not eating a paleo diet. It is not for everyone, so get off the soapbox!