Building a simple homemade sandbag is straightforward stuff, but not the sort that you can throw in movements such as sandbag cleans pictured below.

To build the best sandbag for throwing as well as strength training, a few steps are in order.

Step 1-  Assemble your materials:

  • #50 sand tube from your local hardware store
  • 1 Husky brand contractor garbage bag
  • 2 Zip Ties
  • 1 Roll of Duct Tape
  • 1 Roll of Fiber Fix 10x Tape
  • 1 Box Cutter
  • Scale

Turn the bag upside down and cut the bottom off of the bag.  Pro Tip-  Always cut off those corners lest your bag has ears like this:

Remove scoops or coffee cups of sand until you reach the desired weight.

Zip tie both ends of the bag and cut off excess bag material from above the tie.

Wrap it up:

  • Begin with a single layer of coverage of the entire bag with the normal silver duct tape
  • Roll the sand bag in the Husky Contractor Garbage Bag
  • Apply a second layer of silver duct tape.
  • This is all that is needed for a normal bag that you don’t plan to throw or drop
  • For a sandbag that will hold up to throws, cleans, and drops, apply a layer of Fiber Fix 10x fiber tape.
  • Top it off with a couple stripes of silver for style

 

This version of the Sandbag Squat can be used for strength work in a Greyskull LP fashion with one weight across a 5,5,5+ set.  Also use it in a conditioning context by using this grip as a weighted carry 50 feet directly into a set of 10 Sandbag Goblet Squats and returning for a round.  5 rounds.  Rest as needed between rounds.

 

The sandbag clean is an accessible and effective alternative to our typically programmed barbell and kettlebell cleans and snatches.  Explosive hip extension is the cornerstone of the rugby tackle, football tackle, the vertical leap and in the force generator through the stance leg in kicking in sports such as soccer.

Emphasize two speeds in this movement:

First- “Lap” the sandbag by pulling it past the knees and into the hips.

Second- Propel the bag to the shoulders with an explosive extension of the hips through the bag.

You can go “touch and go” as demonstrated above, or drop from the top.

After a car accident muscles progressively shorten and tighten in the days that follow.  It is a protection mechanism that the body uses to guard against the next possible unexpected impact.  Most patients mistakenly take that sensation of “tightness” as sign that prolonged stretching is needed.  In reality, those tissues were likely injured by excessive stretching and the last thing that will help them is more stretching.  What is needed is a medical examination, a diagnosis and a comprehensive treatment plan including massage and progressive active range of motion and exercise.

If you google searched “neck stretches” the following three stretches were in the top post listed:

img_20160930_140730389 img_20160930_140621907img_20160930_140853536

These 3 stretches would aggravate the typical auto accident whiplash by compressing the spine and pulling injured tissues that are trying to heal.

 

To initiate self-care, instead of stretching, mobilize.   Work your spine through the range of full, pain-free active range of motion.  Also, begin to reintegrate spinal stabilizing musculature.  Begin with Cat-Camel, Quadruped and Dead bug.

 

Even what appears to be a minor injury from a car accident can result in permanent changes to the spine so be sure to have an experienced staff perform a full medical exam as one of your first steps of action following a car crash.

 

assault

Many CrossFit types dabble in pre-workout to get mentally (or physically?) prepped for heavy 1RM lifts.  The attached studies surprisingly demonstrate that the caffeine laden supplement has no impact on 1RM bench press, leg press, vertical jump or medicine ball put (MBP).  These are all measures of 1RM power output.

 

The supplement did however, measurably improve Anearobic capacity and delayed muscle fatigue in submaximal bench press, leg press, and in the Wingate Anaerobic Power Test, and intermittent anaerobic running capacity.  Check the linked studies.  While they lack a large sample size, 13 is considered to be large enough to yield reliable information and they have the proper controls in place.

Study Link #1– assault-improves-muscular-endurance

Study Link #2– assault-study