DIY Pull-Up Bar

This is a long overdue post.  Earlier this month I installed a homemade pull-up bar in my garage.

It is constructed out of 1" black steel pipe and 2"x6" boards.  I initially had my doubts about 12 screws holding up my body weight, but it feels incredibly solid.  I've jerked and yanked at it and it just doesn't budge.

The final price for supplies was somewhere between $150 and $200.  This was a little more than I was hoping to spend but well worth it for the final result.

So far I've done "Murph" and "Tabata Something Else" on it.  Looking forward to many more good workouts to come.

WOD: 20100330

Another scaled CrossFit.com workout today.

7 rounds for time of
3 x 135# front squat
5 x L pull-ups

My L pull-ups started with legs extended but I found my pull-up form was better with knees bent, so I switched to that. I need to keep working on my hamstring flexibility for the straight-legged L-sits.

Time: 12:48

WOD: 20100329

I did a CrossFit.com inspired workout today (where inspired means pretty heavily scaled).

3 rounds for time of:
20 double unders
20 box jumps, 20" box
20 kettlebell swings, 1.5 poods

Time: 15:38

WOD: 20100328

I did "Tabata Something Else" today. Here is a video of someone really fit doing it. (I was doing regular sit-ups instead of the GHD sit-ups seen in the video).

My score: 300.

My previous best was 287 but that was with crunches instead of sit-ups and likely with less range of motion on the pull-ups.

WOD: 20100326

I went for a light workout today, of my own devising.

Warm-up: 3 rounds of
10 sit-ups
10 push-ups
10 pull-ups
10 front squats (45#, 95#, 95#)

Hang squat cleans: 5-4-3-2-1 reps

Weights: 65-75-85-95-105

My cleans are starting to feel more confident. Definitely had lots of room in this workout.

WOD: 20100324

I scaled the CrossFit.com workout from Tuesday.

For time, 10-9-8-7-6-5-4-3-2-1 reps of
overhand grip pull-ups
24" box jumps
sit-ups

Time: 13:40

WOD: 20100322

I'm still hurting from Murph today, but managed to pull myself through a scaled CrossFit.com workout from a couple of days ago.

For time:
Row 1000m
30# one-arm power snatch, 50 reps
Row 750m
30# one-arm power snatch, 35 reps
Row 500m
30# one-arm power snatch, 20 reps

The scaling was 30# instead of 40#, and doing "power snatches" instead of full "squat snatches".

Time: 19:45