This is the "Iron Gym Total Upper Body Workout Bar" you can purchase it on amazon.com for $29.99. It doesn't take any bolts and screws. Here is a review on how it works:
The guy says no kipping because the bar won't stay up. That's okay...dead hang pull-ups are awesome. Plus, the guy's description of a kipping pull-up is pretty funny.
So why am I posting it? A ton of you have pull-ups involved in your personal goals. What is the best way to get more pull-ups (or that first one)???? By doing more pull-ups (or band assisted pull-ups)!!! Mount this puppy in the bathroom door at your house. Pick a number of pull-ups you must do every time you walk under the bar. I like the number five. That's ten pull-ups every time you go to the bathroom. Mount it in the bathroom door and two things will likely happen... You will get stronger at pull-ups. You will contemplate cutting back on beer drinking while watching football.
Other ways to hit your pull-up goals: You should be doing forty or more pull-ups or your scaled version of pull-ups three to five days a week. Try sets of ten at first. Build up to sets of fifteen, and then sets of twenty. Don't be afraid to use the bands to get more reps. It's a form of strength building.
Reaching your goals takes work. You can't just post a goal and not make an effort to accomplish it. The satisfaction you get when you accomplish the goal is way worth any effort you put into it.
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WOD 12/3/2009
Now you'll realize why yesterday's workout was so easy....
Complete five rounds for time of:
- 20 wall balls (M:20#/W:14#)
- 15 box jumps (M:24"/W:20")
- 10 knees to elbows
- 5 burpees
I'm convinced that a good solid bar is 50-60 percent of a good max pullup try. Anyone?
Posted by: The Ninja | December 04, 2009 at 00:59
This is a very good way to get stronger pullups. strict pullups do rock ;)dont cross your legs or bend your knees when doing pullups on this though. its kinda funny but i know a friend(marine) that was doing that and it slipped out and he broke a femur or 2 and his ankle when he landed on the ground knees first :/. he may have been doing them a little faster than you are supposed to though.
Posted by: Scott Schactler | December 03, 2009 at 12:20
*When he was 15.
Sorry about the typos
Posted by: David K | December 03, 2009 at 12:05
Its funny you mentioned that. My brother got one of those for christmas when I he 15 and he made that same rule. He didnt follow through on the rule all the time, but did it enough times to get good at pull ups. Anyway, fast forward, one year later he started CF ( and got his first muscle up on his first attempt.
Posted by: David K | December 03, 2009 at 12:04
I've got that pull-up bar and find it to be quite sturdy. I kip like a mother on it, but I just weigh 130.
The only drawback is the padding. You can get quite used to the easy grip so going back to the gym's steel bar is difficult. You may not be able to do as many as you can on the door gym.
Posted by: Lissa | December 03, 2009 at 11:41
I've got one of those pull up bars at home... It's kinda flimsy... but I only weigh about 140... so it's okay... I'd be scared to use it if I were 200+. It's also useful for letting your clothes hang dry.
Posted by: Meaty | December 03, 2009 at 08:27
My new short term goal is to finish today's wod without throwing up or passing out...
Posted by: Chris | December 03, 2009 at 00:28
Holy god...that WOD looks hideous!
I have to do that? Yes? Really?
I may have just wet my pants....
Posted by: John | December 02, 2009 at 23:19
Oh Shannon. So humble! You failed to mention that today you hit your first posted goal!!! Shannon's goal was to hold a handstand on the wall for 15 seconds. Nice job girl!!!
Posted by: freddy c._one world | December 02, 2009 at 22:16
LOL!!! YOU GUY'S ARE IN FOR A TREAT WITH THIS WOD! I DID IT A COUPLE WEEKS BACK. HAVE FUN.......................
And by BTW , I think the Goals board is awesome. To many people have just been spinning their wheels, not progressing. This is a great way to move forward and get the most of the money that you guy's pay for us to get you to the ultimate goal!! to be more fit. So please dont get upset if us (the trainers) hound you about "making a goal" , and please think hard about that goal. Dont just throw some bullshit on the board to shut us up :)
Posted by: Eric | December 02, 2009 at 22:10
Okay, so I love the goal board. Putting up small goals and achieving them makes me feel like I'm actually making progress. And it's only going to help me in the long run.
I'm stoked about this board Freddy, and I don't say it enough. But I love One World! :)
Posted by: Shannon | December 02, 2009 at 21:49
Trainers!! I need a little help. My family and I are going out of town for the weekend. Is there a trainer that can take my Sunday Oly class??
Posted by: Jason | December 02, 2009 at 21:46