DIY Rack/Band Pegs

Titan Fitness hasn’t had their band pegs in stock for months. This is what they look like.

I got sick of waiting, so I bought a four foot length of 5/8″ steel round rod from Home Depot for $15 and made my own.

  1. Cut the rod down to four 12″ pieces with a cutoff wheel on an angle grinder
  2. Taper an end of each piece and clean up the other end on a belt sander
  3. Drill a hole near the non-tapered end, using a drill press and vise
  4. Insert a nail and cut it so about 1/4″ is left sticking out
  5. Flatten and/or bend the piece of nail so it can’t escape
  6. Soften any remaining sharp edges on the sander
  7. Spray one coat of primer, two coats of black, and two coats of matte clear

They turned out great and I really like how the matte clear finish feels. It’s already getting scuffed up from moving the pegs around a few times though, which I figured would happen. In reality they’re too long and buying a three foot rod would have been better.

So what are these used for? Pegs are the proper way to use bands and things like Crossover Symmetry on a rack/rig. People tend to wrap bands around the J-cups, but that ends up cutting through the bands over time. Nobody like taking a snapped band in the groin! Pegs are round, so they play nice with bands.

DP Ultra Gympac Commercial

I’m the new owner of an amazing piece of fitness equipment. If this commercial from the 80s doesn’t get you fired up to exercise, I don’t know what will.

I’ll post more once it’s set in place and I make some modifications.

300 Pound Bench Press

In 2017 I made a run at a 300 pound bench press and hit 290 before getting bored with it. Earlier this year, on June 8th, I set a goal to bench press 300 pounds before my 40th (on December 26th) and announced it on Instagram.

I fucking did it!

Out of everything I’ve been able to do in my 8+ years of CrossFit, I might be the most proud of this achievement. 🙂

Growing up I wasn’t strong and I didn’t have muscles. Soaking wet, I might have weighed 165 pounds in high school. During and after college, I think I got up to a 205 pound bench press. Getting 300 pounds was never a realistic goal for my size and strength.

I gained weight over the years. When I started CrossFit I tipped the scale at about 190 and had never seen 200+. At the time I had a goal never to be 200 pounds. Silly! During that first year of CrossFit, I leaned out and got down to 173. Then I slowly but steadily got stronger and built muscle. It my heaviest, in 2017, I weighed 217. Right now I’ve been stable at 202-203.

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Why does this matter? Generally the bigger you are, the more weight you can lift. Mass moves mass. It also shows how my relationship with weight and my understanding of what is healthy has evolved. So much for never weighing more than 200 pounds! I think I carry my weight pretty good for a guy turning 40. 😉

If you want to call it bragging, humble bragging, or whatever… go shit on someone else’s lawn because I don’t give a fuck. I’m proud of my hard work. I’m proud of what I’ve accomplished. I love me some me.

Change doesn’t happen overnight, but if I can do it, so can you. Set a goal, tell people, pick a timeline, make a plan, do work, and have patience.

What do you want to do for yourself? Start today.

20.5

Finished 20.5 with a time of 18:57.

I’ll probably do 20.3 in a couple of weeks since I had to skip it.

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20.4

It was disappointing not being able to make an attempt at 20.3 last week with my back acting up. I’m in the game this week and this was my jam!

Saturday Workouts

I’m dealing with a calf strain as well as babying my back after a couple of tweaks, so I’m exercising in the garage more than normal. I don’t usually put workouts on this site, but what I came up with today was fun, so I thought I’d share.

The first workout was a pyramid of single arm dumbbell shoulder presses. Start at 5# and do 5 reps on each arm. Add 5# each set, continuing to do 5 reps per arm. Repeat all the way up to 50#. Do a second set with the 50# dumbbell for each arm and then decrease by 5# each set back down to 5#. It ends up being 20 sets for 100 total reps on each arm.

The second workout I did was:

20-15-10-5

  • Burpees
  • Dumbbell Box Step Overs (24″, 35# DBs)

Give these a try and let me know what you think.