Equipment - What do I need and how do I make my own?
Posted: 27 October 2009 03:26 PM   [ Ignore ]
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The definitive list of equipment you need to CrossFit can be found in the CrossFit journal article that announced CrossFit to the world, “The Garage Gym”
http://journal.crossfit.com/2002/09/the-garage-gym-sept-02-cfj.tpl#featureArticleTitle
And it’s free.

Some ideas for sources of equipment can be found in the mainsite FAQ
http://www.crossfit.com/cf-info/faq.html#Equipment0

And this article again from the CrossFit journal breaks down which equipment you’ll need most to do the mainsite WODs
http://journal.crossfit.com/2009/09/smart-shopping-for-your-home-gym.tpl

If you want to save money and/or just like making stuff, many people manufacture equipment.
The best compilation of examples and instructions on this subject are in the mainsite message board’s “Equipment” forum
http://www.board.crossfit.com/forumdisplay.php?f=10
It can be a bit hard to find things there so while you’re learning to drive the search engine, we’ve compiled a few useful links to there and other places for instruction and ideas.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 27 October 2009 03:40 PM   [ Ignore ]   [ # 1 ]
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Home made rings
There are 3 main methods:
Bending PVC pipe;
http://board.crossfit.com/showpost.php?p=118017&postcount=27
I used this one and you get an ugly but perfectly effective ring for anything you’ll do in CrossFit

Laminated plywood;
http://board.crossfit.com/showthread.php?t=13564
Not tried this one yet, but it looks great.

And the cheapest and easiest, pre-bent PVC elbows;
http://board.crossfit.com/showpost.php?p=117992&postcount=2
Not at all attractive and people are put off because they’re not a pretty circle, but all you ever use is the bottom half of the rings, so these work well. Again, not something I’ve tried yet, the bent PVC version works too well for me.

The first and 3rd options are documented in different parts of the same thread on the mainsite message board, it’s worth reading the whole thing.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 27 October 2009 03:41 PM   [ Ignore ]   [ # 2 ]
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Kempie’s brilliant concept for a GHD
http://board.crossfit.com/showthread.php?t=14064&page=1

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 27 October 2009 03:46 PM   [ Ignore ]   [ # 3 ]
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Home made medicine ball
http://www.board.crossfit.com/showthread.php?t=25440

The mainsite FAQ and most people will tell you to cut open a basket ball, fill it with sand and duct tape it closed. Other variants have you drilling a small hole, filling the sand through a funnel, plugging the hole with a tyre repair kit and shoe gooing over the patch to seal it airtight. Which works.

This thread however contains a method (http://www.board.crossfit.com/showpost.php?p=234537&postcount=6) for getting the sand in the ball without introducing any structural weaknesses (ie holes).

Update; I’ve now used the “remove the valve” method of filling a ball and it works perfectly.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 27 October 2009 03:49 PM   [ Ignore ]   [ # 4 ]
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Stackable ply boxes
http://board.crossfit.com/showthread.php?t=12749&page=1#POST59224

And the definitive CrossFit Journal article on the subject
http://journal.crossfit.com/2006/09/plyo-boxes-by-lincoln-brigham-1.tpl

And a spreadsheet you can download to calculate the panel sizes for different sized boxes
http://blog.pesola.us/2010/04/24/plyometric-boxes/

Update
A different form of stackable plywood boxes.
http://www.crossfitla.com/cms/index.php/home/comments/diy/

No instructions yet (if anyone can find some let me know and I’ll link them), but Rouge’s 2010 Games style boxes are easier to make and more versatile.
http://www.roguefitness.com/rogue-games-box.php
They can be stood on their base, side or end to give you 3 different heights from one piece of equipment.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 27 October 2009 03:54 PM   [ Ignore ]   [ # 5 ]
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Squat stands
TP calls his “redneck stands” and they’re built to this design.
http://patrickhdonnelly.blogspot.com/2008/01/diy-squat-rack-and-adjustable.html

A slightly more sophisticated option
http://www.casualhacker.net/blog/2008/04/homemade-squat-stands/

And the best version I’ve seen from the Ross Training connection of links at the bottom of this topic.
http://isjaw.blogspot.com/2010/04/how-to-build-homemade-squat-stands.html

Having made a set using the bucket o’ cement base technique I can report that they’re not totally stable. Fine if you’re careful, but a nice wide flat base would be better. I may add a flat base under the cement filled bucket to improve mine.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 27 October 2009 03:57 PM   [ Ignore ]   [ # 6 ]
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no3putt’s set-up
http://www.crossfitbrandx.com/index.php/forums/viewthread/8439/

Also contains a picture of LinconlB’s home-made climbing rope and (by a roundabout route) a link to instructions in how to make one
http://board.crossfit.com/showthread.php?t=12660&page=1

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 27 October 2009 04:03 PM   [ Ignore ]   [ # 7 ]
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Tabata timing music
http://www.crossfitbrandx.com/index.php/forums/viewreply/44254/

Metric - 05 January 2008 03:20 AM

How to use Audacity to make your own training timing MP3s (eg Tabata)
Taken from http://www.rosstraining.com/forum/viewtopic.php?p=198464#198464

(Audacity is a free code software, working on Linux and Window… I don’t know about Mac. Just type “audacity sourceforge” on google!)

Remark

I don’t say when to save your work… but do it! Use the Audacity format, don’t export in wav or mp3 (I will tell you when).

Sometimes, it doesn’t do what you want because you haven’t selected the good track. For example it doesn’t copy/paste the sound in the good track: you just have to select the proper track with the mouse!


Step #1: Creating the “bip” sounds

“work bip”:
Project—> New Audio Track
Generate—> Tone—> I take “Sine”/440Hz/0.2sec
Generate—> Silence—> I take 0.2sec
Then I copy both tone and silence and pasted it twice. Then remove the last silence. I end with “tone/silence/tone/silence/tone” which lasts 1sec… So I hear “bip bip bip”!

“rest bip”:
Same… but another sound!
Project—> New Audio Track
Generate—> Tone—> I take “Sine”/880Hz/1sec
So I hear a high “biiiiip”.

(I keep the window opened to work in it…)


Step #2: Creating a track with the intervals pattern of the “bip” sounds

I choose a Tabata workout for my example. Since my “bip” sounds lasts 1sec, I need to do:

work: 1sec “work bip” + 19sec silence = 20sec
rest: 1sec “rest bip” + 9sec silence = 10sec

Project—> New Audio Track
Copy/Paste the “work bip” in the new audio track
Generate—> Silence—> I take 19sec
Copy/Paste the “rest bip” in the new audio track
Generate—> Silence—> I take 9sec

Now it’s easy:
Copy what you’ve just done and paste it in the same audio track (at the end) 7 times.
Wow! You have now 8 “20sec work / 10 sec rest” intervals!

Let’s say you want to do this intervals twice with 1 min rest:
Copy the 8 intervals you’ve just done
Generate—> Silence—> I take 50sec
(Yeah! You already have the 10sec rest from the intervals! Don’t try to screw me with rest time!!!)
Paste the 8 intervals at the end of the silence…

Etc…


Step #3: Adding some music to it

Use this to import all the songs you want for the training with:
Project—> Import Audio

Then you just need to click at the beginning of each track and generate silence so that song #2 starts at the end of song #1, etc… Please don’t waste time being precise, you’ll train as hard if the track #2 starts 1sec before the track #1 ends!


Step #4: Final round!

Click on the “mute” button for the 2 first track (“work bip” and “rest bip”) so they don’t appear in the final track
Press the “|<<button> export as mp3—> “tabata-2rounds-1minrest.mp3”
EDIT: the export in mp3 file won’t take into account the “mute” button. You have to close the tracks instead (then you export and you can do “undo” or crtl+Z when the export is done)

Now go to training!


For next times (other intervals):

Open this audacity files
Close every tracks but the 2 first ones: you arrive at the end of Step #2 . Use the same logic to create other intervals!

The autor has also posted soem raw “blip” tracks that can be merged with music of your choice.

I now think it could be a could idea, each time someone make an Audacity file for a workout, to put it without the music on megaupload or something (maybe a Gmail account?).
So if we find a file for workout we need, we’ll just have to download it, then add the music and correct the balance… and 5min later we go training!

Here are the basic files for the “No Excuse” workout:
http://www.megaupload.com/?d=D5MMR6EQ

I haven’t used these instructions, but I have used Audacity to edit and mix audio files and without testing, this looks like it should work.

That thread also contains instructions for making sandbags.
http://www.crossfitbrandx.com/index.php/forums/viewthread/3752/

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 27 October 2009 04:06 PM   [ Ignore ]   [ # 8 ]
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Kettlebells

There are lots of variants on this, many of which were tossed around in this topic.
http://www.crossfitbrandx.com/index.php/forums/viewthread/9239/

If you want something that looks like a kettlebell, making them from cement works. This is probably the way to go if you want to do more than swings with them.
http://jawbonejournal.blogspot.com/2007/04/debut-of-stonebell.html
http://jawbonejournal.blogspot.com/2007/04/new-diy-gym-equipment-on-its-way.html
http://board.crossfit.com/showthread.php?t=23271
http://board.crossfit.com/showthread.php?t=46890&highlight=concrete
http://www.board.crossfit.com/showthread.php?t=44196&highlight=DIY+kettlebells

If all you want to do is swings (which is the most common use in CrossFit), then I’d suggest a T-handle is much more useful and a lot less messy to make.
t-handle2.jpg
It’s covered pretty extensively here.
http://www.crossfitbrandx.com/index.php/forums/viewthread/5831/
And someone on the mainsite board recently recommended slipping pieces of tube over the shaft (http://board.crossfit.com/showpost.php?p=719036&postcount=2), which is a better way to make them safe for overhead swings than the clamping systems I’ve seen so far.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 03 February 2010 01:26 PM   [ Ignore ]   [ # 9 ]
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And this has to be the most comprehensive collection of links to home-made equipment instructions I’ve ever seen.

http://www.rosstraining.com/forum/viewtopic.php?t=157

More to come as I have time.

If you have specific equipment you want some ideas on making, post your question and I’ll dig out what I can.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 11 January 2012 05:13 PM   [ Ignore ]   [ # 10 ]
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From http://www.crossfitbrandx.com/index.php/forums/viewthread/5846/. Tulatel’s power rack.

Metric - 11 January 2009 01:10 PM

DSCN1113.JPG


And from http://www.crossfitbrandx.com/index.php/forums/viewthread/14745/, LSM’s power rack.

LSM - 11 January 2012 05:00 PM

If this is the wrong place on the forums to post this, apologies, and moderators feel free to throw this thread where it belongs.

Hi all,

I’ve finally done it!  I made myself a power rack and have basically turned my garage into a gym (or at least the portion of it my wife would let me turn into a gym tongue wink ).

I found and downloaded instructions from here: http://www.home-gym-bodybuilding.com/homemade-power-rack.html

Total cost of materials was about $120, including tax.  That’s CDN but USD prices are about the same.  Way cehaper than buying one out of steel, and just as good IMHO.

I did modify the design a bit and put a pull up bar along the front.  I also made use of the left over pieces of wood and put some shelves at the back to hold stuff like my KBs and weights.

The garage gym as a whole isn’t done yet - I need to move my old pull up bar over so I can kip on it, have to hang my rope, etc… but it’s alsmost there.  Here are some pics: (click on a pic for a larger version)

DSC_0902_mini.jpg DSC_0903_mini.jpg DSC_0904_mini.jpg DSC_0906_mini.jpg DSC_0907_mini.jpg

(Aren’t the KBs gorgeous?  They were a surprise Christmas gift from the West Lansing Pack group of guys I work out with at the local park.)

We christened the rack last night doing CrossFit Total. 

Few tips if you are gonig to make one of these for yourself:
- it’s surprisingly easy
- a drill press is your best friend
- if you don’t have a drill press, a corded drill is yoru best friend
- as the instructions say, don’t even think about using a cordless drill
- I used a 1 1/4” spade bit, makes the holes a bit easier to use
- if you use carpenter or construction screws, you don’t need to pre-drill holes
- if using a drill press, check to make sure it will clear both peices of wood before you glue & screw them together.  It turns out mine did not and I not only had to do one side at a time, I had to finish off with a corded drill.  In retrospect, I could have done all the holes in each piece and then glues & screwed them together.  Live and learn (and share tips so others can avoid!)

Drop me a line if you have any questions.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 02 September 2012 04:57 PM   [ Ignore ]   [ # 11 ]
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From http://www.crossfitbrandx.com/index.php/forums/viewthread/16393/  Mike D’s home made foam roller.

Mike D - 02 September 2012 12:53 PM

I don’ t know if any of you guys have experienced this, but my old foam roller seemed to have lost its firmness.  When I would use it, it would just flatten out in the middle. I’d seen some soliid core ones for $50 plus, that basically looked like a piece fo PVC wrapped in high density foam.  I didn’t want to spent $50 so I went Lowes and picked up A 4” x 2’ piece if PVC and some pipe insulating foam.  I used some spray adhesive and some gorilla tape I already had.  For less than $10 here’s what I came up with.

It works really well.  I ran out of foam so I might cut a bit shorter or buy more foam to make it look a bit nicer, but I’ll take it for under $10.

Now if he could figure out how to make a rumble roller. wink

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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