CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Monday, May 16, 2016

Rings Hanger

As I continue the journey of outfitting 1 bay of the garage to train in when my wife is out of town and to supplement my training at CrossFit boxes and 24 Hour Fitness, I decided my next purchase would be a set of gymnastics rings.

Before I purchased them, I wanted to make sure I could hang them.  As I typically do, I scoured the internet and the best advice came from the Constantly Varied blog.  I followed his advice pretty much exactly.  Ken suggested I go across 3 beam, Soloman and Sonu suggested fender washers,  Sonu went as far as suggesting cutting into the drywall and securing a beam on the opposite side of the stud, rather than using lag bolts.  This was a bit too involved for me.

I needed some tools and bought a Dewalt Circular Saw, Stud Finder, 3/8" drill bit and an adjustable wrench.  I consider that a $180 investment as they are typically home duty tools.  I already had the other tools for the project including drill, socket set and hole cutter.  Unfortunately, I dropped my 1/2" quarter drive socket in the garage and may need to replace it.  If I can't find it a replacement would be $3.50 at Sears.

The material was pretty cheap and added up to $25 all said and done.  A Rogue Fitness Ring Hanger would have been $65 (not including shipping) and seems like a less robust solution.  I feel like my set up is more flexible.  Material included the 2x6, lag bolts, eye bolts, washers and carabiners.

I started by measuring about half a dozen times and then cutting the 2x6 to 40".  My centers were 16" and I wanted 4" extra on each side. Then I verified my centers a couple of times, it was eccentric with one just under and one just over so I marked the side facing the wall versus the other bay.  I drilled holes for the lag bolts and the eye bolts.  I assembled the eye bolts and ran the lag bolts through half way in order to match drill the ceiling.  Once this was done, I partially secured the stud and marked clearance for the eye bolts.  I used the hole cutter to cut a clearance hole in the sheet rock and then started securing the stud to the ceiling using the 1/2" drive socket.  This was trickier than I thought.  I should have considered just drilling clearance holes in the studs rather than screwing through both the stud and the ceiling studs.  I went corner to corner and then worked my way in.  One was really sticking so I backed it out, tightened the other 5 and then tightened the last one.  Lastly the carabiners were clipped in.

At this point, I am pretty confident the set up is secure and will go ahead and get the rings from Rep Fitness ($55 + $3 tax, free shipping).  I was originally planning on Rogue Fitness, but opted against the $72 Rings and $11.39 shipping.

I will likely get stall mats ($100), collars ($10-$50) and change plates ($25) in the next phase.  Depending on use, I will add a 12' rope ($60), plyobox ($140), kettlebell ($75) and med ball ($100).  Final phase would include GHD ($700) and Concept 2 Rower ($900).

I also want to grab a set of REHBAND 7751 KNEE SUPPORT – RX GREEN:  Size Large:  $36.95 each, probably from Dick's Sporting Goods.

 The hangers were rock solid

I jumped up and just did a dip

The kids had to get in on the action

Fun for the whole family

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