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My New Homes!

You found me! Thanks for visiting my website. Due to the success of the social media platforms below, I’m now using this website for links to my personal sites. Here’s where you’ll find all my crazy workout stuff:

My YouTube Channel:  YouTube.com/MicheleLumadue/

YouTube is where you’ll find all my super hardcore workout videos!

My Facebook Page:  Facebook.com/MyCrazyWorkout/

Chat with me and my followers here.

My Instagram Account:  Instagram.com/MyCrazyWorkout/

Subscribe for random fitness clips, recipes, and other fun stuff I find throughout my day!

Peter Cottontail

 

Check out our little visitor.  He showed up on our door step on Easter. He was in our doorway just shaking like a leaf. I guess his mom booted him out of the nest, or something happened to her. We couldn’t find a nest to put him back into, so we are going to get him big and strong so he can go into our conservation and survive the predators.

 

Enjoy,

Michele

 

How to Build a Plyometric “Jump” Box

My hubby built me a nice plyometrics box (a.k.a. “plyo box” or “jump box”). He took some good pictures while he was building it so I thought I would share them, along with his notes. His design uses some reinforcements inside the box to make it stronger. Some designs just screwed the sides and top to each other. We didn’t think this would be sturdy enough in case I wanted to add weights to any of my exercises.

The whole thing cost about $70, primarily for the finished plywood. You could save some money if you buy unfinished plywood and just paint it.

Here’s a PDF version in case you want to download and print it:  Plyo Box Instructions PDF

And here are a few links to other good designs that inspired him:

http://www.humansarenotbroken.com/diy-plyo-boxes/

http://www.health-bent.com/blog/how-to-make-a-crossfit-plyometric-box

http://www.simplysadiejane.com/2014/05/diy-3-in-1-wood-plyo-box-for-35.html

Dimensions:

The finished dimensions of this box are exactly an 18” square. We discussed making a rectangular box for different jump height options but ultimately decided this would be the most practical, stable, as well as easy to build and store.

Here are the dimensions of the six sides:

  • Top = 18” x 18”
  • Sides = 17 ¼” x 17 ¼” – qty 4
  • Bottom = 16 7/16” x 16 7/16”

Materials:

  • ¾” finished plywood – 4’x8’ sheet (you don’t need entire thing)
  • 2” x 2” rough-cut lumber – approximately 115” or two 8’ pieces (Note for the novices – American lumber dimensions are odd. A “two-by-two” piece of lumber measures 1 ¾” by 1 ¾” NOT 2” square. Cryptic for sure.)
    • 4 segments 16 7/16” long to brace sides
    • 4 segments 12 ¼” long to brace top
  • 2” long deck screws – qty = 56 (see pictures)
  • 4 flush-mount cabinet screws (see pictures)
  • wood glue
  • urethane sealant
  • black sharpie marker

Notes and Pictures:

Here’s a picture of the original box from the gym. It’s also 18” square. The plywood isn’t finished, so the edges and finish are little rougher. I used finished plywood that costs a bit more, but I’m hoping it reduces splintering.

18" square box from local gym used as pattern.

18″ square box from local gym used as pattern.

Here’s a picture of our finished box. The dimensions are the same as the gym box, 18”x18”.

Our finished version.

Our finished version.

We wanted a removable bottom panel in case we needed to add weight to the bottom of the box. Some of these boxes have plates or heavy bean bags in them to keep them from moving around. The cabinetry screws on the four corners of the base can be easily removed and a hole in the middle of the base helps lift out the panel.

Bottom view. Hole in middle and Allen wrench (hex key) cabinet screws allow easy removal.

Bottom view. Hole in middle and Allen wrench (hex key) cabinet screws allow easy removal.

These are 2” long cabinetry screws. They worked nicely as flush-mount fasteners on the bottom. We didn’t want anything that could scratch floors and we also wanted it to be easily removable.

Cabinet screws - 2" long. Need to pre-drill these holes.

Cabinet screws – 2″ long. Need to pre-drill these holes.

You need a hex-head bit, hex key or Allen wrench to drive and remove these screws.

Bottom fasteners are mounted 3/4" from the edges of the bottom board. This puts them dead-center on the support braces inside the box.

Bottom fasteners are mounted 3/4″ from the edges of the bottom board. This puts them dead-center on the support braces inside the box.

The primary screws holding everything together are 2” deck screws. Any brand will do. I like these because the hex-heads are hard to strip, unlike traditional Phillips heads.

You'll need 56 screws for this design.

You’ll need 56 screws for this design.

The purely decorative big “18” on the sides are simply traced from a paper stencil and colored in with a black sharpie marker. The urethane sealant locks in the marker color so it doesn’t bleed or rub off.

A black marker simulates the look of a burned-on number and is much easier than paint.

A black marker simulates the look of a burned-on number and is much easier than paint.

Instead of leaving the wood bare we used a satin-finish urethane. It should stand up to the abuse of jumping plus protects the wood from the humidity here in Florida. We coated the inside and the outside for that reason. If you want a smooth finish, you need to lightly sand the urethane between coats, especially the first one. The first coat will always cause the wood to expand and draw out imperfections in the wood. Sand them off and reapply another coat.

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Screw placement isn’t critical, as long as they don’t bump into each other. They must be at least 2″ from the top edge and 2 13/16″ from the bottom edge or the screws for the top and bottom will hit.

Sides pieces overlap. That's why they are only 17 1/4" wide. The 3/4" inch thickness of the overlapping piece makes it 18" total.

Sides pieces overlap. That’s why they are only 17 1/4″ wide. The 3/4″ inch thickness of the overlapping piece makes it 18″ total.

Use the 2”x2” pieces to hold the sides together. Note how the sides overlap one another in the picture of the finished box. Use wood glue between the pieces to make a really tight bond along with the screws. The support pieces align flush to the top edge and should leave a 13/16″ gap at the bottom for the bottom board to sit inside almost flush.

Support pieces mount flush to the top edge and should leave a 13/16" gap at the bottom.

Support pieces mount flush to the top edge and should leave a 13/16″ gap at the bottom.

This is how the inside pieces look when the box is upright. The inner support pieces are a little shorter on the bottom to fit the recessed bottom pieced to sit flush. The 18”x18” square top will sit flush on the top.

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Here’s a view of all four sides assembled without the top. The top should be a perfect 18″ square. If your cuts are not perfect, you can straighten them with a handheld belt sander after you attach it.

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My New Blog Title

Hi everyone. I wanted to drop you a line and explain what is going on with my site. My husband and I were talking and agreed that my original title, Myworkouthelp.com, didn’t match my posts. We found the title, Mycrazyworkout.com, was available and more suitable for my workout posts. If you are on facebook, you can go to my page “mycrazyworkout” to friend me. I will be recording a video tomorrow for a new workout. Get ready to sweat.

 

Michele

Swimming with My Girls

You know, there are days that you just need a break from crazy workouts. Today was one of those days. We finally got a break in the weather so the dogs and I headed out to the pool for some sunshine and crazy fun. Our goldens love to swim. When they were puppies I taught them how to retrieve their toys off the bottom of the swimming pool. They each have their own toy, and they only retrieve their colored toy. I have no idea how they know which one is theirs, but they do. I think they learned the diving from watching our boys and their friends diving in. We can’t go out to the pool without taking them along. They literally sit at the door and cry if any one is on the pool deck. I warn everyone that comes over to swim that the dogs swim with us. They are part of our family, and it is as much their pool as it ours. Enjoy the video.

 

Dog days

Dog days