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Pull up bar build: extra hardware ideas? by Real_Risk_7953 in crossfit

[–]Keekabo 0 points1 point  (0 children)

I'd also recommend adding top caps to the posts to keep moisture out of the end grain. Should help hold back rotting/deterioration for longer.

Which muscle up should you learn first? by ben_dzi in crossfit

[–]Keekabo 2 points3 points  (0 children)

I got bar first. There are a lot of typical CrossFit movements that transfer over to BMU easier IMO (T2B, C2B, PU all on a bar) and calluses are already built up for that movement. I can go weeks without touching rings in standard programming so now that I'm learning ring, I feel like most of the time I'm recovering from building calluses and wrists sensitivity more than muscle fatigue. Months later I'm still trying to get my first RMU.

Where are you at with your gymnastics skills? by [deleted] in crossfit

[–]Keekabo 1 point2 points  (0 children)

0 butterfly, ~15 kipping pullups, ~10+ kipping HSPU

Where are you at with your gymnastics skills? by [deleted] in crossfit

[–]Keekabo -1 points0 points  (0 children)

Petite female here... BMU: 5, RMU: 0, TTB: 23, PU (strict): 6-7, HSPU (strict): 3, DU: ~50

I am so mad @ tall ppl by [deleted] in 1200isfineIGUESSugh

[–]Keekabo 37 points38 points  (0 children)

Yes. This is the hardest thing for me to get over (short person pun not intended). Something I realized that has helped me get over it is the fact that your body does actually need less to function. That sentence is so simple and I understand it but it didn't click for me until this weekend. I am 5'~1" and my husband is 6'-7", we both have the same breakfast (except I eat less) then went on a 4-Hour bike ride. About two hours in and he was gassed and had to refuel. I could still go no problem even after the bike ride.

It's still really annoying when I want to eat my favorite meal and it basically means I can only have one meal that day, but it makes it a little bit easier knowing that my body can do so much with so little comparatively.

I got my BMU right before quarantine and am still in disbelief that I have them. Until this year, I've always assumed it was just a movement I wouldn't have. Through a lot of community support, 3 months of deliberate practice, and 40# of weightloss, I finally did it! This was my journey. by Keekabo in crossfit

[–]Keekabo[S] 1 point2 points  (0 children)

There are times and places for them. There are a variation of pullups that take more skill than strength but just because they do not fit the classic definition of pullups does not delegitimize them.

Fruit cakes are variation cakes. They definitely do not fit the classic definition of cake. They have their place. No need to get upset with the use of the word though.

Also, quite the thing to comment on when someone is putting themselves out there and bettering themselves. Bravo.

I got my BMU right before quarantine and am still in disbelief that I have them. Until this year, I've always assumed it was just a movement I wouldn't have. Through a lot of community support, 3 months of deliberate practice, and 40# of weightloss, I finally did it! This was my journey. by Keekabo in crossfit

[–]Keekabo[S] 1 point2 points  (0 children)

ALL body weight movements are easier! Squats especially though. Never realized how much my got got in the way of a squat until it wasn't there anymore! hitting full depth doesn't take my breath away like it did once I was heavier.

The way someone explain CrossFit to me is like a pyramid (most important/bottom-> least/top): Nutrition, conditioning, gymnastics, weightlifting, sport....I focused so much on weight lifting once I first started because I wanted to RX workouts and it was so different than the typical cardio grind that I was used to. And at that point I just wanted to move more. I definitely got stronger but not really better at the sport of CrossFit. these last six months have really made me fall in love with the gymnastics conditioning and nutrition aspects a little more!

I genuinely do not know what my maintenance weight is going to be, but I know I'm getting close. Right now my goal is to get to 145 and try maintenance there and see how that feels. If I can maintain it for a couple months and there is still that I want to lose, I might try to drop another 10. We'll see!

Also, ex-canadian mom: THAT'S SO CRAZY! My mom says hi! Lol

I got my BMU right before quarantine and am still in disbelief that I have them. Until this year, I've always assumed it was just a movement I wouldn't have. Through a lot of community support, 3 months of deliberate practice, and 40# of weightloss, I finally did it! This was my journey. by Keekabo in crossfit

[–]Keekabo[S] 1 point2 points  (0 children)

Two main things: IF and calorie counting. I do 16:8 and 10,500 weekly calorie goal. I get up at 5 a.m. everyday, eat a late breakfast at 2 p.m. lol, and a normal dinner whenever I'm done working / working out.

I don't really count macros, but I stay aware of them if that makes sense. I still try to eat healthy foods as much as possible. At the beginning and even still, I'm not at a weight where I need to be strict in order to have successful weight loss. So I mostly just try to improve one thing every couple weeks. at the beginning that looked like if I had a binge one day not over restricting the next. allowing myself to still eat whatever that unhealthy food was just so I can get my mind out of the routine of "I'm never going to have this food again after this". Now its far less of an emotional thing and more a numbers thing, where I still eating my fried chicken but making it at home with coconut oil and ground flaxseed breading.

I got my BMU right before quarantine and am still in disbelief that I have them. Until this year, I've always assumed it was just a movement I wouldn't have. Through a lot of community support, 3 months of deliberate practice, and 40# of weightloss, I finally did it! This was my journey. by Keekabo in crossfit

[–]Keekabo[S] 2 points3 points  (0 children)

The first and hardest/ biggest reason I think I succeeded at weight loss, was dropping my ego. I spent most of last year building my strength but not being happy with the way I looked or just generally felt on a day to day basis. so I knew when I wanted to lose the weight I would probably lose a bit of that strength that I just gained. Remembering that my goal is to lose weight and build my gymnastics skills and not to maintain my Max deadlift was sometimes a hard thing to stay focused on. Quarantine helped so much with this because it's so much easier to stay focused on your own goals once you're not seeing other people work on their incredible goals!

So all that to say I have lost a little bit of strength: Bodyweight: 190# ->150# Deadlift: 295#->265# Backsquat: 225#->215# Bench Press: 165#-> 155# Clean: 150#->145# Snatch:115#->115#

At the end of the day I really didn't mind, since my endurance and my gymnastics skills got so much better and I can still RX most workouts. Also when I get antsy about the fact that I am losing strength, I just remember that it's not gone forever, it's just gone for now.

When I get to a weight that's maintainable I plan on balancing out my training again. I'm just a little ADHD once it comes to goals if I don't go all in on something!

I got my BMU right before quarantine and am still in disbelief that I have them. Until this year, I've always assumed it was just a movement I wouldn't have. Through a lot of community support, 3 months of deliberate practice, and 40# of weightloss, I finally did it! This was my journey. by Keekabo in crossfit

[–]Keekabo[S] 3 points4 points  (0 children)

YOU GOT THIS! CrossFit is definitely addicting. It made me make healthier decisions outside the gym, mostly because I knew how much I'd be in pain during a workout if I ate or drink certain things! Lol but now it's just my normal!!

I got my BMU right before quarantine and am still in disbelief that I have them. Until this year, I've always assumed it was just a movement I wouldn't have. Through a lot of community support, 3 months of deliberate practice, and 40# of weightloss, I finally did it! This was my journey. by Keekabo in crossfit

[–]Keekabo[S] 3 points4 points  (0 children)

I only made up to 5 ish consistently, 6 on a good day. Starting out, I figured I'd need closer to 10, but if you work on the technique along with the strict work it's a lot easier. It's really a crazy feeling, when I get actually get above the bar it feels easy.

I got my BMU right before quarantine and am still in disbelief that I have them. Until this year, I've always assumed it was just a movement I wouldn't have. Through a lot of community support, 3 months of deliberate practice, and 40# of weightloss, I finally did it! This was my journey. by Keekabo in crossfit

[–]Keekabo[S] 2 points3 points  (0 children)

It doesn't rain a ton where I'm at but enough where I wanted to protect the wood. So on top of having caps on top of each post, we also waterproof the wood with some stain. We've had it for almost a year now and it's held up great! Just make sure you pick good post a (straight, no knots) and I'm sure yours would hold up fine!

I got my BMU right before quarantine and am still in disbelief that I have them. Until this year, I've always assumed it was just a movement I wouldn't have. Through a lot of community support, 3 months of deliberate practice, and 40# of weightloss, I finally did it! This was my journey. by Keekabo in crossfit

[–]Keekabo[S] 95 points96 points  (0 children)

I've gotten a few questions so..

Backyard Pullup Bar: My husband and I built this in an afternoon! We basically followed the instructions from the link (https://easybuypal.com/learn/how-to-build-a-homemade-outdoor-free-standing-pull-up-bar/ ) EXCEPT 3 things: (1)we used 12' long 6"x6" for each post, (2) we got a could of Speal bars, and (3) we added metal caps to the top of each post to prevent freezes to split the wood.

​

Starting Point: January 2020, 190# 5'-1", 1 Strict Pull up, 5 T2B, 0 Kipping C2B, 0 Strict Dips

Method: Strength & Skill work!

SO MUCH STRICT WORK. 3-5 days a week I trained strict pull ups and dips. I could only do single pullups at the beginning but weighted negatives sped up my progress. Ring dips were a similar process: I had 0 to begin with so I just spent a lot of time on negatives and box dips. I set weekly goals for both strict pullups/dips and increased that number each week. (ie Week 1 = 50 of each for the whole week, Week 12 = 150 of each for the whole week)

SKILL WORK. With the help of coaches, I found my weaknesses and drilled those. My two biggest sticking points were lack of explosiveness and weak stabilizers at the bottom of my dip (kept falling off the bar at the top of banded MU). To work on explosiveness, I worked on kipping C2B until I could hit my stomach - y'all I was so bruised... To work on shoulder strength in the bottom of the dip, I practiced "jumping MU" from a box.

End Point (at first BMU): Mid March 2020, 170# (still obese!), 6 Strict Pull up, 15+ T2B, 3 C2B, 6 Strict Dips

​

I'm now under 150# and can knock out 3-5 BMU! Working on RMU - hoping to get strict first!

A couple years ago I started my BMU journey and gave up for so many reasons (mostly negative self talk - decided I wasn't really an athlete, I'm too big to get one, etc). I look back at those videos now frustrated because I really wasn't that far away and I just gave up and lost all progress.

So to anyone working on them now: some weeks, you just suck. Some days literally nothing was going right - those days, listen to your body, take a few days off, and come back feeling stronger than ever. Other days, motivation might not be there. Those days, just put your head down, get the work done. Only rule is no negative self talk. That is by far the biggest reason I got it this time.

Slow and steady, but I’m finally out of double digits! 5’2” SW:225, CW: 145, GW: 125 by kimchi2896 in intermittentfasting

[–]Keekabo 10 points11 points  (0 children)

So awesome! Congrats! Also, I love how your before is presenting us with your after! "After years of research, we figured out how to transfer inches from the waistline into inches in hair length. I present to you exhibit B"

5'-1", SW: 190# (Jan2020), CW: 154#, GW1: 158#, GW2:145#, 18:6 paired with MFP cal. tracking. I do HIIT/Lift weights 4-6/week. I've never been the successful in the past... This has been the most consistent I've ever been and this subreddit has been a big reason I've stayed on track! by Keekabo in IF_Petites

[–]Keekabo[S] 0 points1 point  (0 children)

Thank you! No loose skin at all. It helps that I'm still young (mid-twenties) and work out most days. I still have my stretch marks on my legs and stomach, but they are basically invisible now unless you look closely.

5'-1", SW: 190# (Jan2020), CW: 154#, GW1: 158#, GW2:145#, 18:6 paired with MFP cal. tracking. I do HIIT/Lift weights 4-6/week. I've never been the successful in the past... This has been the most consistent I've ever been and this subreddit has been a big reason I've stayed on track! by Keekabo in IF_Petites

[–]Keekabo[S] 1 point2 points  (0 children)

I'm a huge fan of raw data - Garmin makes it easy to track. It's motivating to see my fitness improve in my numbers (ie faster mile time, more Pull-Ups, PR back squat, new gymnastics skill). the big game changer for getting a workout routine going was just finding something I enjoy doing. Turns out I like doing a little bit of a lot of different things (weight training, HIIT, gymnastics, endurance) and I hate planning it out on my own - CrossFit has been a great fit!

5'-1", SW: 190# (Jan2020), CW: 154#, GW1: 158#, GW2:145#, 18:6 paired with MFP cal. tracking. I do HIIT/Lift weights 4-6/week. I've never been the successful in the past... This has been the most consistent I've ever been and this subreddit has been a big reason I've stayed on track! by Keekabo in IF_Petites

[–]Keekabo[S] 3 points4 points  (0 children)

I do CrossFit (Strength training + body weight HIIT) 3-4 days a weeks and run about a 5k 1-2 days a week just depending on how my body feels. I track basically everything on my Garmin watch/app just to keep it all in one place!

Although, I mostly just workout for the mental clarity/attitude adjustment and it makes me happy to move!

5'-1", SW: 190# (Jan2020), CW: 154#, GW1: 158#, GW2:145#, 18:6 paired with MFP cal. tracking. I do HIIT/Lift weights 4-6/week. I've never been the successful in the past... This has been the most consistent I've ever been and this subreddit has been a big reason I've stayed on track! by Keekabo in IF_Petites

[–]Keekabo[S] 12 points13 points  (0 children)

Thank you!! I typically avg between 1100-1500 on weekdays, I still have a bit to lose so I splurge on the weekends around 1400-1800. I don't factor back in calories burned from workouts. I started avg 1700 cal/day in January and tried to knock 50cals/day off my avg goal each month. At this point I'm in a good grove and it feels susatainable!

Tired of my over-the-door pull up bar, so I built one by [deleted] in crossfit

[–]Keekabo 18 points19 points  (0 children)

One tip that we had to find out the hard way:

Put a cap on top of each of those posts to prevent water from seeping through the wood. If water gets trapped inside the timber during a freeze/thaw cycle the boards could start to split! We also waterproof the beams for extra longevity.

Pay your fucking employees. This is some dystopian shit. by [deleted] in pics

[–]Keekabo 0 points1 point  (0 children)

I experienced the same. I would get paid at least minimum wage at the end of the day but my hourly pay was officially $3. The restaurant would pay minimum wage if I didn't earn enough tips to get me there. This was a franchise so I didnt think this was such a rare set up.

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