PDF《DIY Sandbags》

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2011 CrossFit, Inc.

All Rights Reserved. CrossFit is a registered trademark ? of CrossFit, Inc. Subscription info at http://journal.crossfit.com Feedback to [email protected] Visit CrossFit.com DIY Sandbags By Jeff Rice Flower City CrossFit May

2011 A sandbag is really just a bag of sand. Jeff Rice explains how to save a few bucks by making your own. The benefits of using sandbags as part of your CrossFit training were well covered in Josh Henkin's CrossFit Journal article It's in the Bag (July 2009). Sandbags are large, irregular, heavy objects―like many things one might encounter in real life. And because the heavy things that fill the world don't always come with 28-millimeter-diameter steel bars attached to them, any functional training program would be well served by including lifting and moving irregular objects like sandbags. All images courtesy of Jeff Rice DIY Sandbags ... (continued)

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2011 CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ? of CrossFit, Inc. Subscription info at http://journal.crossfit.com Feedback to [email protected] Visit CrossFit.com Many sources exist for commercially produced sandbags. The problem I have had with these commercial products is that they have always seemed fairly expensive compared to their complexity. Spending over $50 for what is essentially a duffle bag filled with sand has never sat well with a do-it- yourselfer like me. With that in mind, I set out make my own sandbags using inexpensive and readily available materials. Objectives I had four primary goals in mind when I set out to make my own sandbags. The sandbags needed to be: ? Simple to construct. ? Inexpensive (shooting for less than $20 each). ? Durable. ? Adjustable in approximately 10-lb. increments. To create a sandbag that met all these requirements, my planning began around finding a sturdy canvas bag. Fortunately, there are an abundance of military-surplus and new canvas duffle bags available from either online retailers or from local military-surplus stores. The bags shown in this article are from Rothco and are

21 inches by

36 inches. These heavy canvas bags can be found online here for $10-$15 each. The next step was finding a way to put sand into the bags in 10-lb. increments in some kind of a container that would withstand the abuse of being repeatedly dropped. I obviously wanted to avoid something that would break and leak sand all over the gym floor. For this I settled upon heavy-duty contractor bags that were

3 millimeters thick. Contractor bags are available at most hardware or home- improvement stores and will cost in the neighborhood of

50 cents per bag. While you're at the hardware store, pick up a roll or two of duct tape, as that is the final material needed to assemble these sandbags. Training with sandbags will prepare you to deal with the world's many awkward objects. DIY Sandbags ... (continued)

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2011 CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ? of CrossFit, Inc. Subscription info at http://journal.crossfit.com Feedback to [email protected] Visit CrossFit.com Supplies Here is the complete list of supplies (with approximate costs) and tools needed to assemble the sandbags. The materials in the list will make one sandbag that is adjustable up to

70 lb. (see Figure 1). The Assembly Process Begin assembling the bag by measuring out

10 lb. of sand into a bucket. It's helpful, once you've measured out

10 lb. of sand, to run some tape around your bucket at the level of the sand (Figure 2).This will make subsequent measure- ments go much faster. Item Cost 36"canvas duffle bag $12