Plans for home made GHD

Chris Kemp · 04-18-2007, 11:04 AM

They cost a lot, they take up a lot of room in a garage gym ... But we love them and really wish we had one.

Well, if you have £50 or so and a free afternoon you too can have one. Not only is it cheap but will stack out of the way inside a 20" plyo-box. If you've managed to build one of Lincoln's angled boxes, you will definitely be able to make this.

Here's some pix of the MkI version.
http://www.crossfit.com/discus/messages/26/40144.jpg http://www.crossfit.com/discus/messages/26/40145.jpg http://www.crossfit.com/discus/messages/26/40146.jpg

Instructions below for the improved MkII model.

Cheers, kempie

Thomas Covington · 04-18-2007, 11:18 AM

Very nice & excellent directions!

I have a scetch drawn up for a similar unit using routed 2" x 4" wall-mounted footholds and making the box to fit over the plyo-box for extra stability.

Bill Ripley · 04-18-2007, 12:14 PM

Nice work Chris. Thanks for taking the time to share .

Nick Cruz · 04-18-2007, 01:59 PM

Now I REALLY have to get off of my arse and make the plyo box! Great idea and thank you very much for posting it. This is just what I need!

Steve Liberati · 04-18-2007, 04:08 PM

Great job Kempie! You should consider selling them for the cheap, impatient and not very handy type people like me. Thanks for your efforts.

Chris Kemp · 04-19-2007, 12:26 AM

Steve, I am mate but the shipping from the UK would spoil all the fun!

Cheers, kempie

Mike Gray · 04-20-2007, 04:01 AM

I use an even simpler solution:

http://picasaweb.google.com/mikesusa...99976018881570

I just put a rope around my bench and slip my feet underneath. Of course, I don't have the same range of motion - particularly on situps - but it's better than nothing and a good way to use my bench!

Mike

Marc Stoll · 04-21-2007, 11:48 AM

Awesome thanks so much! Instead of a wall to drilling into, do you think just setting a 45 pound plate on either side of the footholder (I would add a base in either direction) would be able to support my weight when I lean back to do situps over the machine?

Thanks

Chris Kemp · 04-23-2007, 05:38 AM

Marc, I guess that you could make some sort of a free-standing tower rather than the wall mount. as far as how much weight it would take to stabilise that, I don't know. However, be very very careful in experimenting!

If you have a power rack, then I suppose you could use one of the safety bars as a foot rack.

Lastly, if you only plan to use one height set-up (ie always a 24" box) then you would not need the whole tower thing. You could simply make up some sort of cross-bar for permanent fixture to the wall.

Good to see that some folks are going to get something out of this.

Cheers, kempie

Nick Cruz · 04-23-2007, 08:50 AM

What would be the reason behind various heights for the foot holds? Do different height people need different height mounts? Is this due to potentially hitting your head (if your tall and the box is short?) If the rig is tall enough for someone 6-5 would it then be ok for anyone under that height?

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04-18-2007, 11:18 AM	#2
Thomas Covington Member Profile: Join Date: Feb 2007 Location: Charlotte NC Posts: 594	Very nice & excellent directions! I have a scetch drawn up for a similar unit using routed 2" x 4" wall-mounted footholds and making the box to fit over the plyo-box for extra stability.

04-18-2007, 12:14 PM	#3
Bill Ripley Member Profile: Join Date: Mar 2006 Location: Watkinsville GA Posts: 48	Nice work Chris. Thanks for taking the time to share .

04-18-2007, 01:59 PM	#4
Nick Cruz Member Profile: Join Date: Jun 2006 Location: Anaheim CA Posts: 490	Now I REALLY have to get off of my arse and make the plyo box! Great idea and thank you very much for posting it. This is just what I need!

04-18-2007, 04:08 PM	#5
Steve Liberati Affiliate Profile: Join Date: Jan 2006 Location: Pennsauken NJ Posts: 1,649	Great job Kempie! You should consider selling them for the cheap, impatient and not very handy type people like me. Thanks for your efforts.

04-19-2007, 12:26 AM	#6
Chris Kemp Affiliate Profile: Join Date: Feb 2005 Location: Chester-Le-Street North East England Posts: 837	Steve, I am mate but the shipping from the UK would spoil all the fun! Cheers, kempie

04-20-2007, 04:01 AM	#7
Mike Gray Member Profile: Join Date: Mar 2007 Location: Zurich ZH Posts: 306	I use an even simpler solution: http://picasaweb.google.com/mikesusa...99976018881570 I just put a rope around my bench and slip my feet underneath. Of course, I don't have the same range of motion - particularly on situps - but it's better than nothing and a good way to use my bench! Mike

04-21-2007, 11:48 AM	#8
Marc Stoll Member Profile: Join Date: Mar 2007 Location: Bethlehem PA Posts: 15	Awesome thanks so much! Instead of a wall to drilling into, do you think just setting a 45 pound plate on either side of the footholder (I would add a base in either direction) would be able to support my weight when I lean back to do situps over the machine? Thanks

04-23-2007, 05:38 AM	#9
Chris Kemp Affiliate Profile: Join Date: Feb 2005 Location: Chester-Le-Street North East England Posts: 837	Marc, I guess that you could make some sort of a free-standing tower rather than the wall mount. as far as how much weight it would take to stabilise that, I don't know. However, be very very careful in experimenting! If you have a power rack, then I suppose you could use one of the safety bars as a foot rack. Lastly, if you only plan to use one height set-up (ie always a 24" box) then you would not need the whole tower thing. You could simply make up some sort of cross-bar for permanent fixture to the wall. Good to see that some folks are going to get something out of this. Cheers, kempie

04-23-2007, 08:50 AM	#10
Nick Cruz Member Profile: Join Date: Jun 2006 Location: Anaheim CA Posts: 490	What would be the reason behind various heights for the foot holds? Do different height people need different height mounts? Is this due to potentially hitting your head (if your tall and the box is short?) If the rig is tall enough for someone 6-5 would it then be ok for anyone under that height?