PDF《DIY Sandbags》

70 lb. sand $5 Duct tape $3

7 contractor bags $4 Scissors - Scale - Small bucket - Total cost $24 Figure 1: Materials and tools. 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 Next, dump the sand into a contractor bag (Figure 3). Once the sand is in the bag, shake the sand to the bottom of the bag and spread it as evenly as possible across the bottom. Figure 2: Pouring and measuring the sand. The author put the tape line on the bucket so he could get approximately

10 lb. in without weighing. Figure 3: Dump sand into bag. Focus on midline stabilization, and keep the core tight. By carefully constructing your sandbags, you can avoid a mess when an athlete drops one during a workout. 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 Once you have the sand evenly spread across the bottom of the bag, carefully roll it up, keeping the bag as tightly rolled as possible (Figure 4). Next, use duct tape to secure the rolled-up bag (Figure 5). Start by taping the ends of the bag, being sure to completely cover the ends of the bag with tape. When the sandbags are dropped, the most likely point of failure is the ends of the roll where the bag has not been rolled on top of itself. Next, tape the rolled-up bag in three or more segments along its length. Don't get overzealous and tape the entire bag! Leaving some gaps makes the roll more flexible and thus makes the completed sandbag more flexible and challenging to lift. Figure 4: Roll up the bag. Figure 5: Tape the bag, starting with the ends. Figure 6: Tape the roll in about three places along the length between the ends. Note that the ends of the roll are totally taped over to prevent bursting there. 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 Once you have several rolls completed, it's time to fill the duffle bag (Figure 7). Note that there will likely be some variation in the weight of each roll of sand. This is not an exact science. But then again, not everything you lift in the real world comes in perfect 10-lb. increments! The canvas bag I chose was

36 inches long, which worked out well because it is the same length as the width of the contractor bags and thus the finished rolls of sand. The rolls fit just about perfectly from end to end, giving the completed bag a pretty good weight distribution. Figure 7: Fill 'er up! With cheap do-it-yourself sandbags, any affiliate can introduce a little odd-object training to its members. 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 Conclusion Workouts using the completed sandbags can be scaled simply by adding or removing individual rolls of sand. If a 70-lb."sandbag Fran"is a bit much, pull out a couple of rolls. The

36 x

21 canvas duffle bag I used can comfortably hold nine or more rolls of sand, though I have not stress-tested it with more than