Friday 100604

Shoulder press 5, 5, 5+ reps @ 65%, 75%, 85%

Then, in 20 minutes, complete as many unbroken rounds of 12 (8) pull-ups as possible.

For percentages, see Monday's post.

Post rounds to comments.

Chris Spealler with an excellent instructional vid on the butterfly kipping pull-up.

Tearing your hands hurts and can take two weeks to recover from.  So how the heck do you prevent hand tears?  Our recommendation is to build up tissue toloerance and improve grip without the aid of tape.  However, this takes time so here is our perfessional tip of the day: make reusable tape gloves that will save your hands during high rep pull-up WOD's.

First, start with a piece of tape that is more than double the length of your hand.  Fold it in half lengthwise.  Then, make a bend in it and keep the two sides as close as possible.

Tape1   Tape2 

Next, take the roll of tape and tape from the bend at the top (the finger hole) all the way to the bottom and continue halfway up the back side.  You'll want two strips for each hand, which you'll secure with a section of tape around the wrist and a section around the palm.

Tape3   Tape4 
There you have it – when you're done with your 20 minutes of pull-ups you can unwrap the wrist and palm and save the two finger strips.  These are nearly as good as gymnast straps and can be used in your next marathon pull-up WOD  Enjoi!

Now get yourself and a friend signed up to go raft "The Numbers!"


  1. Slaughter :

    but… my hands… are.. finally healed! o well this time i’ll tape.

  2. Lisa :

    RAFTING INFO: Last year we left Denver at 6:30am and got to Granite in plenty of time. No need to take Friday off….it’s a 1/2 day trip, Sunday only. Courtney and Matt, you will have plenty of time to get there on time if you leave after your shift. As you recall from last year, Matt, everyone must get “geared up”, sign paperwork, etc…so, we don’t actually get on the river till around 9:30-10. We will make a reservation this year at the Brewery for lunch afterwards. If you go to lunch, you will likely get back to Denver around 5pm.

  3. Lisa :

    Call Lakota River Guides at 970.845.7238 to make a reservation. Don’t forget to say you are on Lisa’ trip. You have 7 days to call!! The river is raging!! It will be very similar to the water level last year….high and fast. Lakota provides ALL gear. A list of what to bring (and what not to bring..) will be posted next week.

  4. Good to see you had fun – and managed to photograph some tricky mittens!

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