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Old 11-11-2005, 06:07 PM   #1
Dan MacDougald
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Here is the set up for Glute Ham situps I added this AM following advice of Ryan Atkins in the comments today. Large lag screws into the 4x4 hold the bar.

http://www.crossfit.com/discus/messages/26/16030.jpg

This is the same station set up as a squat rack
http://www.crossfit.com/discus/messages/26/16031.jpg

As a Bench Press
http://www.crossfit.com/discus/messages/26/16032.jpg

As a pull up bar
http://www.crossfit.com/discus/messages/26/16033.jpg

And as a dip station
http://www.crossfit.com/discus/messages/26/16034.jpg
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Old 11-11-2005, 10:08 PM   #2
Travis Hall
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heh! looks good- i can't wait to get some property (live in an apartment now)
definitly gonna set up something identical!

some ?: do the 4x4's sway a lot though?
and for the pullup bar, did you just drill holes and slide it through, or, is it anchored somehow, thereby helping stabilize the 4x4's?

-t.
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Old 11-12-2005, 01:10 AM   #3
Stephen Reeks
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that looks sweet
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Old 11-12-2005, 05:08 AM   #4
Dan MacDougald
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Travis,

The pull up and dip bars are galvanized pipe, and they slide through holes drilled in the 4x4s with a spade bit. End caps are screwed on to keep them from sliding out.
The uprights for the dip bars act to stabilize the pull up bar, but it still sways a bit. I should have anchored in concrete, and I'll fix it soon, but it's not a big issue.
It's important to note that the dip bars are closer together on the working end than the pull up uprights, so the holes for them in the pull up 4x4 are on an angle.
The lag screws are 1/2" x 5" and are set at heights that suit me. I doubt this setup would be good for heavy weights, but it works for the puny amounts I use. The bench could be improved, but it was what I had at hand.

Thanks to Lincoln Bingham, http://www.crossfit.com/discus/messages/26/14917.html, I was inspired to make my own plyo boxes, which are almost complete.
http://www.crossfit.com/discus/messages/26/16045.jpg
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