Sandbags, Tacos and Demos

Molly’s Weekly Words of Wellness: Sandbags, tacos and demos

Published Sept. 14, 2011 @ 11 p.m.

MOLLY SUHADOLNIK: Checkout how sandbags can be used as part of workout routine, learn a healthy taco recipe and demonstrations of exercises.


For this week’s workout, you will need a sandbag to train with. Sandbags are a very inexpensive way to do a weight-bearing workout. You can find them in various weights, from 20 pounds to 70 pounds, and sometimes heavier if you are lucky. In order to keep the sand from spilling out, go to a fabric store and look in the clearance section for some durable fabric (luckily what we found is army green and not covered in ponies and unicorns) with enough to cover the sandbag a few times. While you’re there grab some duct tape if you don’t have any. Simply wrap the sandbag into the fabric a few times then duct tape like crazy. You wouldn’t believe how long these last, especially after a few good beatings!

If you do not have access to a sandbag you could also use a homemade medicine ball (an old basketball filled with sand, duct taped shut) or for a lighter option a milk jug filled with sand or water.

As always, grab your timer. Remember, the goal isn’t to get done as fast as possible no matter what, it is to get done as fast as possible with as best form and technique as possible. It might get sloppy at the end but try your best to keep good form!


Start with an 800m run then…


(First round do 10 reps of everything, second round do 9, and so on)

Sandbag thrusters 60lbs+

Sandbag slams 60lbs+

Finish with an 800m run


Start with a 400m run then…


Sandbag/medicine ball thrusters 20lbs+

Sandbag/medicine ball slams 20lbs+

Finish with a 400m run


Start with a 200m jog/walk then…


Milk jug thrusters

Milk jug swings

Finish with a 200m jog/walk

For a demonstration of the above movements, see the video here:

Notes: The squat in the thrusters should be deep enough for the hip crease to be lower than the knee. The press in the thrusters should be locked out overhead with the ears visibly in front of the arms. The slams should be aggressive, with great acceleration created on the way up (to full extension overhead) and down. All reps must start with object resting on the ground.


This week’s recipe is a simple, quick and easy snack. They will keep your blood sugar leveled, your brain fueled and your stomach happy.

Temping Tacos

Ingredients (change amounts depending on how much you want):

1 lb (grass fed) beef

1 Head of lettuce (butter lettuce tastes great)

1 Onion (1/2 diced, 1/2 sliced into 1″ long pieces)

¼ Cup water


Salsa (organic sugar free is best)

1 Garlic clove (mined)

1 tbs Unrefined coconut oil

1 tbs Chili powder

1 tbs Cumin

1/2 tbs Paprika

1/2 tbs Onion powder

1/2 tbs Red pepper flakes

Sauté garlic and diced onions then add beef and cook until browned. Add water and seasonings. Simmer for 10-15 minutes (you may need to add more water during this time). Meanwhile, tear off large pieces of the lettuce to use as your taco shells. Once meat is done, fill the meat into the lettuce leaf. Add guacamole, salsa and sliced onion. Wrap contents in the lettuce and secure with a toothpick if needed.

For a meal, pair with some freshly sliced jicama (found at your local grocery store) and sautéed garlic spinach.

For leftovers, it is best to keep the meat; wraps and toppings separate until needed. This keeps them fresh and crunchy.


This week’s website is the Exercises and Demos page on This is one of the greatest resources of fitness related information I have seen. The page contains numerous categories such as; snatch, clean and jerk, kettle bell demos, children’s workouts, gymnastics, endurance training, and workout demos. I want people to see how much free, reliable, clear, concise information they have at their fingertips.

Every category is composed of solely videos, so if you are like most people and are a visual learner or just enjoy seeing videos rather than reading, this is your kind of site. This website opened doors for me in my training and still continues to do so. Hopefully  you can learn a thing or two from the website and implement it into your next workout routine.

EARLIER COLUMN: Workout for your legs and healthy pad Thai recipe

Molly Suhadolnik is the co-owner of CrossFit Instinct and the director of Group Fitness and Wellness at Gold’s Gym. She is a Certified Personal Trainer, and Certified CrossFit Trainer. Contact Molly at



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s