Nutritional Guidelines

Paleolithic based: mostly vegetables, meat, seafood, nuts, seeds, and fruit. Limited or void of dairy, legumes, grains, refined sugar, and alcohol. As well as pre and post workout carbohydrate timing and the addition of high quality protein supplements for convenience and to support lean muscle mass.

Fitness Regimen

CrossFit based: proficiency in cardiovascular endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. Added focus on BIG lifts and movements to develop and maintain a high strength to weight ratio.

Workout Locations and Inspiration

Work gym, home gym, CrossFit Costa Mesa, CrossFit HQ, any hotel room, garage, or backyard available.

Workout Log
(click on the calendar for more details)

Home Gym DIY : Build a Workout Sandbag

| 9/01/2010

I won't preach to you about how all your fitness hopes and dreams will come true if you start working out with a sandbag, but trust me you need to add one to your home gym arsenal.  Its EZ to make, very durable, and can take the place of a expensive barbell set in many cases.  You can do Deadlifts, Cleans, Snatches, Turkish Get Ups, Squats, Carries, etc, you can even do curls with it in front of a mirror if that makes you happy.

Here is my version of a Home Gym DIY Workout Sandbag :

1)  Get yourself a military grade duffel bag (Army/Navy store ~$15-$20).  The size you choose depends on what type of filler you use.  Its all about Weight and Volume.  For a 60-80 LB I used a 21 x 36 bag.  Mine had a side zipper but not sure about the durability of that until I use it more.












2) Get durable bags and chose your filler.  You can find resources online how to make a bag with sand and zip lock bags, but thats old school.  Arguable a better (but more expensive) method is to use at least 3 Mil thick contractor bags (Home Depot ~$15 for 32 bags) and rubber mulch (Home Depot ~$9 / 20 LBS).  The rubber mulch is basically recycled tires and has a good weight/volume to make a full sandbag and way less messy.  In my opinion its worth the investment versus sand and your shoulders may thank you.  I know mine prefer rubber.
























3) Put 20 pounds of rubber mulch in a contractor bag.  Tie off ends with a zip tie, seal with duct tape, and double bag it for piece of mind.  














4) For this size duffle bag I fit 3 individual 20 pound bags.  Total weight is ~63 LBs.











5) Because the bag gets thrown around a lot and this bag has a side zipper I used duct tape for extra protection and prevent the zipper from breaking.  So far the size zipper looks very durable but is unnecessary.









TOTAL COST ESTIMATE-
80 LB Bag - ~$50*
60 LB Bag - ~$45*
40 LB Bag - ~$40*

*Price will be significantly cheaper if you chose sand or other filler versus rubber mulch.

Workouts- there are many resources online but here is a start:



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