Hands
There's been a lot of talk and questions lately about hand care - taking care of calluses, dealing with rips, and preventing rips in the first place. What we do in CrossFit is naturally going to lead to calluses, and that means you have to take care of them. You can trim them (Swiss army knife scissors are great). Use fine sand paper, pumice stone or a file to remove layers of dead skin - during or just after a shower is best. You can also use a Dremel tool at low speed with a sanding drum. Bottom line - don't let your calluses get too thick - they will tear!
The way you're gripping the bar may be the cause of some of your problem. Follow this link and click on the "Rip on Grip" video under power lifts - It may just help you out. Do a search of the CrossFit forums and you'll find all sorts of posts on
hand care. You can also tape up your hands during high volume workouts. Just pay attention to them, and do a little maintenance!
Not enough time to change Ryan?
13 Comments:
BS - 44 reps in 3 min at 135#
7:48 “Elizabeth” - Cleans as Rx’ed. Parallels w/ heel on 45# plate sub’ed for dips. 13 seconds the wrong way vs 6/21/09.
– Lerronious on July 22nd, 2010 at 10:31 am
First point-
I love the outfit Ryan. We might have to begin introducing business casual wods once a week…..constantly varied.
second point-
To all of our traveling crossfitters, I now feel your pain. I am in Orlando right now visiting family and have hit a wall trying to lift weights. There is local globo gym that my uncle works out at (no bumper plates, tons of “machines”, no rower, tons of elipticals…..and my personal favorite, mirrors on every wall) Anyway, I walk in the door show them my uncle’s membership card and begin to dream up some off the wall WOD. As soon as I begin the samson stretch, the dude from the front desk comes up to me and asks, “Are you Frederick Steger?” “No”, I reply, “He’s my uncle, Im just here for the day to workout”. “Sorry bro, but the membership only works for the account holder.” “No kidding!? I drove 30 min to get here. There’s nothing you can do to help me out?” “Sorry bro……but there is an LA Fitness down the road you might want to try. I hear they have a free week pass you can use.” “Ok, well I guess I’ll try that.
So I get back in the car head to LA Fitness (Imagine a Costco sized gym full of old people in the pool doing waterrobics-still have yet to figure out how that is beneficial, a “refreshment bar” including smoothies made with aspartame, protein bars, and bagels, literally 50 elliptical machines, and an acre of machines). me: “So I heard you guys have a free week membership here? I’m only here for the day, can I sign up for that?” front desk dude: “Sorry dude. I’m not sure where you heard that, we charge $15 bucks for a day pass” At this point I’m 45 minutes into my workout adventure and have yet to start a warm up. I guess I’ll cut my losses and just pay the $15. me: “Ok, well do you guys have bumper plates?” him:“what are those? do you mean rubber coated dumbells?” me:“Nevermind.” I knew this next question would be a longshot. me: “how about a pull-up bar?” him:“oh yea we have those. we have one on the dynomax machine, but usually there are guys there doing cable pull downs that might get in your way.”
So much for cindy, mary, or Linda. Now I was looking at $15 bucks and preacher curls, elliptical tabata (Amy…..this might be something we will want to look into), and waterrobics with grandma. I decided to cut my losses and open my Crossfit book of knowledge and come up with my own WOD sans-equipment. I drove to a local elementary school and fount a pull up bar that looked like it hadn’t been used in three years under an shady overhand. The creative juices began to flow and I cam up with a gem of a wod:
5 rounds-
-80 m sprint
-20 walking lunges
-10 burpees
-10 push ups (feet on bench)
-10 t2b
-5 dh pull ups
It wasnt the gnarlies workout of all time, but it worked. The moral of the story is that yes, we belong to a unique, oft-times odd community of fitness. Even though the recent CF games have put our sport in the spotlight, we still belong to a niche community. Just because you can’t find a gym or people who will support your workouts does not mean you have to nose-dive in your fitness when you leave the CFBB box. All it takes is a jump rope, gym shorts, and some creativity.
Sorry for making this so long and full of poor grammar and typos, but I thought I should share my traveling fiasco with the community.
I will see you all soon!
-Johnny
– Burpees on the Road on July 22nd, 2010 at 12:16 pm
BS @ 135- 52 reps up from 39 last time we did this hip is feelin a lot better.
“Elizabeth” as Rx- 10:17 slower than last time but full ring dips instead of scaled.
Looks likes if you wanna crossfit right on the road John gotta do it yourself, think outside the box when you’re outside the box.
– Tank on July 22nd, 2010 at 12:32 pm
BS 75# 39 reps
Elizabeth 75# for 21 reps (form degradation made me scale back to 55# for 15-9
elbows need to be higher and more hip opening/pop; some reverse curling which is just plain wrong…not my best performance in the gym…)
toe ring dips
8:07
Nothing better than finding an old playground with pullup bars, monkey bars, etc. Not many of those left anymore…go figure…
– Carol B. on July 22nd, 2010 at 12:46 pm
Way to improvise Johnny! We are taking some kettlebells, jump ropes, and a few other pieces with us to the beach next week!
Elizabeth
115#, ring dips
7:38
– Soon to be at the beach on July 22nd, 2010 at 1:42 pm
some of “go to” workouts on the road:
Death By Burpees
Some type of bw pyramid (push-ups/hspu’s, squats/pistols, sit-ups, pull-ups, etc.) I basically turn it into a military PT session
If I’m on vacation I try to bring a jump rope and kettlebell and a WOD usually looks like 50-40-30-20-10 of each (this was when I was pretty bad at DU’s)
There’s always the long, slow jog or some sprint repeats
If I can find a pull-up bar I’m really happy
– Jesse on July 22nd, 2010 at 1:47 pm
Caleb
Elizabeth as RX: 6:32
Back squat as RX max reps in 3 min: 56 (up 6 from last week, not sure how after all the squat moves we have done, I think it was because I looked up what I had done last week)
Becky
Elizabeth as RX except ring dips were scaled: 10:02
Back squat as RX max reps in 3 min: 30 (actually was able to use 95# this time because I finally got it over my head!!!:))
– Caleb and Becky on July 22nd, 2010 at 3:30 pm
John-boy…go to the YMCA gym on International Blvd…they have some C2’s and free weights and dumbells and a bit of room to do some crazy xfit stuff…no bumber plates…they have a sweet pool too. $10 I think for a day pass.
Elizabeth: 135# clean, first 21 Ringdips RX, last 2 sets off my toes…~8 1/2 min. the cleans were easy, the dips were not…
– B-vo on July 22nd, 2010 at 8:57 pm
I had to pay $12 for a towel at a 24 hr fitness once…on top of the $15 day pass. (I got to keep the towel - it is the size of a postage stamp). I watched a guy kiss his bicep while looking in a mirror too…weird stuff going on out there…
– B-vo on July 22nd, 2010 at 9:21 pm
Thank you all for the comments.
Sean, I love the visual image of a dude kissing his bicep in the mirror.
– traveling burpees on July 22nd, 2010 at 11:13 pm
I think I saw Neil kiss his bicep before Cindy on Tuesday
– Jesse on July 22nd, 2010 at 11:42 pm
Bicep kissing is an essential part of sun salutations. I do it pretty much every day.
Didn’t get a chance to do Nancy yesterday, but I did a pretty sweet 10-mile hike around Skyline Dr (and part of the AT!).
Gonna try and hit a globo-gym up here today for Fran, who knows if they’ll let me do thrusters or not. Miss you guys, see you next week.
– yogadude on July 23rd, 2010 at 12:16 pm
how did your date with Fran go?
– Jesse on July 24th, 2010 at 12:27 am