Seven rounds

5 Push press

5 Thrusters

5 Front squats

Start with 50% of your thruster max weight.  Rest as needed between rounds.  Increase weight as appropriate.  The objective is to complete each round without bringing the bar below the front rack position.  The last weight that is completed is your score.  If you fail on a round.  Stop, rest, lower the weight and complete that round again.

Post score to comments.


Caption this photo, I call dibs on "pure awesomeness".

Hands, Hands, Hands!

Torn hands

Is this acceptable?  Just because we do CrossFit does that mean we have to be bad-asses to the bone? Should we keep going while blood is dripping down our arms?  I dare to say no.  Maybe in competition this is an acceptable level of tissue abuse, but on a day-to-day basis, it is unnecessarily crippling.  Not mention it inhibits one's ability to train as hard as they could have.  So what is the solution?

Hand care 101:

Step one:  Get a Foot razor and a pumice at your local drug store (target is the cheapest we've found).

Corn callous shaver  Pumice

Step two:  When in the shower, first shave the callouses on your hands gently.  No need to do this for time folks, be careful not to over do it.

Step three:  Use soap and a pumice to smooth them out.

Step four:  Have nice and smooth hands that rip less and interrupt training less.

No excuses, take care of your hands.  If your hands are still excessively tender, consider buying gymnastics straps.  We do not recommend any other type of glove as they can cause a loss of grip the the bar.  Check out Rage Fitness they sell them for $9.95 and are located in Denver.

There is a nutrition discussion today at NOON.  Come one, come all! Begin to not only workout like a superhero, but eat like one too. See you there. 

Thank you to everyone for their suggestions and comments.  We will be implementing many in the month to come.  Cheers and gluten free beers.


  1. This thing of trashing the hands in the workouts has been something I’ve been thinking about for awhile. I understand the pride in accomplishing a pull-up, no matter the pain but if it keeps you from doing the next workout or even continuing the current one, what’s the point?
    Definitely need to toughen my paws up, however. I’m sensitive!

  2. Danimal :

    Jared and I recommend Tweezerman callous shaver. It’s the only we’ve found that you can actually push down on with out bending it… I think its at BB and Beyond. “just be careful of that beyond section” -Peter Griffin.

  3. Jeff McDowell :

    I bought my stuff here to take care of my hands and alot of Marines look at me like I have chorizo growing on my face. But here are some links on health that I found today that blow my mind about obesity but it’s reason #84658 why Colo kicks butt!! – Obesity rates in America – States aren’t slimming down 🙁

  4. Matt :

    “Mike Canning and Tiffany Skidmore – catching their breath after one of Mitch’s many eye poppin’ poses.”

  5. James :

    “I’m Mitch and I’m here to pump [clap] YOU up!”

Speak Your Mind