Youtube demo site

My Youtube page with workout/exercise demos is now up and running. Hope this helps!

Questions? Always feel free to email me!

DIY Medicine ball

Medicine balls are great for working your whole body as a system. It is easy to learn transfer of power while using one of these.

Materials:
1 old basketball
Duct tape
Bike tire goo
Tire patching kit
Sand
Drill
Funnel

Procedure:
1. Drill a hole through the valve on the basketball.
2. Fill the ball with sand using the funnel (a water bottle works well for this too).
3. When desired weight is reached, add a generous amount of goo.
4. Patch the hole with the patch kit and let dry.
5. Duct tape a "+" on the patch and wrap completely around the ball to secure the patch

DIY Squat Rack

A DIY squat rack is a great way to incorporate heavy squats into your workouts without spending more then $40.

Materials:
2 5 gallon paint buckets
80 lb concrete
6 2x4's (approximately 4ft each, pressure treated)
Measuring tape
Decking screws
Drill
Table saw
Saw horses

Methods:
1. Measure to just below your shoulder and record. Cut one pair of 2x4's to this length.
2. Add and subtract 2 inches, and cut one pair to each new length.
3. Sandwich the shortest board in between the others (4 inch long sides touching). Screw the boards together in a zigzag pattern, both ensuring the boards are lined up and the zigzag patterns start on either then left or right on both sides.
4. Sink the boards in the buckets and mix in concrete, maintaining the straightness of the block of boards.
5. Let dry for about a day.

** Note: I have load tested my squat rack up to around 350lbs without any issues. It is still important to load test yours, to make sure you are safe. Additionally, using a pair of sawhorses provides a low safety rack for heavy squats. I also screwed in a few U-shaped tool hooks to hold my chains, clips, and bands.

DIY Kettlebells

Making your own kettlebells is a great way to better outfit your home and keep your expenditures low. Kettlebells are incredibly useful and versatile, so having some is always a good idea

Materials:

An old inflatable ball (the bigger the heavier, like a soccer or basketball)

Cement (not concrete)

2 ft. PVC pipe (1 inch)

Oven

Sand

Duct tape

Water

Something you could mix paint with

A 2x4 (short, but length is not hugely important)

2 full paint cans (or any other heavy object)

Baking sheet

Methods:

1. Duct tape one end of the pvc pipe closed and fill with sand. Be sure to tap the sand down.

2. Duct tape the other end to seal the PVC

3. Heat the PVC in the oven on 350 for 10 minutes.

4. Remove the pipe carefully and mold it around the 4 inch side of the 2x4, pinching the ends inside and anchoring them with the paint cans.

5. After hardening, empty the sand out and set aside.

6. Cut the top off the ball and mix cement and water inside, making sure to keep the mixture more like a paste then a liquid.

7. Once the ball is about 3/4ths full, stick the PVC handle in, and then continue filling the ball with cement and water

8. Let dry for about a day, then inspect the handle to make sure its in properly

** Note: If the handle is too slippery, you can wrap it in athletic tape to add some friction

I have made KB's up to 30lbs using this method, and none have had any structural issues, although I did use some cement caulk to sure up any cracks

DIY Olympic Rings

DIY Olympic style rings are an easy afternoon project, and rings are great for pullups, dips, and muscle ups:


Supplies:

5 ft 1" PVC pipe
Sand
Gallon paint can
An oven
Duct tape
Baking sheet
10 ft rope (400lb test minimum)
Lashing straps (400lb test minimum)

Method:
1. Cut the pipe into 2 2.5' pieces
2. Duct tape one side of each pipe, and fill each completely with sand. Make sure to tap down the sand to fully fill it.
3. Heat one at a time, 10 minutes at 350 degrees on the baking sheet.
Steps 3- repeat for each ring
4. After 10 minutes, take out using an oven mitt and mold around the paint can, and hold for a little while until the plastic is stiff again.
5. Empty out the sand and let harden (possibly run water through the newly molded pipe)
6. Run the rope through the ring twice and cut, tie the loose ends into a square knot.
7. Tuck in the loose ends to the rings.
8. Use the lashing straps to connect the rope to whatever you plan on hanging the rings from!

** Note: If the rings feel too slippery, simply use some athletic tape on them to increase friction.

My offer

My offer is to provide you with a free weekly work out schedule catered to your exact goals and skills. All I ask in return is feedback on how you like things, and of course an honest effort. To get started all I need is a list of equipment available to you as well as three goals, and I can start programming for you.

The reason I'm offering this for free is because I want the experience more then anything, and I hope you are willing to work with me to improve my programming.

Welcome!

My name is Matt, and I have been an avid Crossfitter for 2 years. I played numerous sports in high school, and I played football in college. I have trained in powerlifting as well as Olympic lifting. I also have used kettlebells for years. I love working out and love programming for people.