Friday 110708

For time:

3 100' Bear Crawls
21 Overhead squats, 95# (65#)
21 Push-ups  

2 100' Bear Crawls
15 Overhead squats, 95# (65#)
15 Push-ups

1 100' Bear Crawls
9 Overhead squats, 95# (65#)
9 Push-ups

Post time to comments.

Desiree got her first workout AS RX'd today, congrats Desiree!

All hands on deck! – By guest author and Verve athlete extraordinaire Josiah Northern 

Jumping head first into hand maintenance is not rocket surgery.  It is indisputable that a Crossfitter’s hands get used and abused.  How we treat and prevent hand injuries is vital to swinging the kettle bell again, kipping on the pull up bar, and monkeying around on the rings.

The Callus:  A callus (or callosity) is an especially toughened area of skin which has become relatively thick and hard in response to repeated friction, pressure, or other irritation. 

The Reactive Approach:  When a tear occurs, depending on the depth of the tear and the thickness of the callus, remove the remainder of the skin the best way possible.  Carefully pull the hanging skin directly away from the point at which the skin is still attached.  Also, by using a small pair of scissors or nail clippers, you can cut the remaining skin off at the area where the skin is still connected.  It is essential to rinse and clean the affected area with copious amounts of soap and water.  For all of you masochists out there, one particular riveting experience is the use of Isopropyl Alcohol.  Any department store has it on hand.  Once the site has been cleaned and disinfected, keep your avulsion moist.  Neosporin, A&D Ointment, Eurcerin, and Vaseline are fan favorites.  You can even break open Vitamin E capsules and spread the oil over the area.  Over the next 24-36 hours, keep the site covered at night with a sterile dressing.  After that, get plenty of fresh air to the crater.  Keep it clean and moist, but make sure it’s getting air.  One last option is the use of blister pads.  These pads are specifically designed to keep the bad out (bacteria), while at the same time letting the good in (fresh air).  These pads can be purchased at any department store, and are approximately $4 for 6 pads.

The Proactive Approach:  Your skin is designed to create calluses as a response to repeated damage.  Blood vessels break, killing the skin it supplies, and as a result form a thick layer of skin called a callus (see above definition).  We don’t want our calluses too thick; however, we don’t want them too thin either.  By using a pumice stone or double-edged razor we can regulate the thickness of said calluses.  It is important to shave down your calluses so that they are level with the rest of your hand; for instance, there should be no ridges or bumps across your palm.  Shave down your calluses while in the shower or after soaking your hands in soap and water.  Your calluses will become swollen after being submerged in the water, and much softer to groom.  You can find gloves and various leather grips/guards by shopping at gymnast supply websites/stores, which will protect your hands in the meantime.  There are several different types of hand guards you can build out of simple athletic tape, and then dispose of after your workout.

Wrap Up:  Take care of your hands, people.  Do it not only for the hours you spend at Verve, but in everyday life as well.  Shoveling snow, mowing the grass, pushing a mop, and hitting ground balls to your little leaguer all require strong and healthy hands.  Think of it as an insurance policy, and continuously ask yourself, “Are you in good hands?” 


  1. Leslie :

    Congrats to Leah who also got her first RX today!!!

  2. Dan Y. :

    My shoulders are already pissed off at this workout and they can’t even read. I, however, am excited.

  3. Joylyn :

    YAY Desiree and Leah!!! Congratulations to you both–that’s what your dedication to good mechanics gets you!
    Great post Josiah. Informative and funny–my fav.
    Excited to see everyone at the park tomorrow morning and the Swimming Workshop Sunday!

  4. Flip :

    way to go Tulo!!!

  5. robyn :

    Yeah Desiree and Leah, what an awesome WOD to have as first RX workout!

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