Tuesday 150310

20 Minutes of work:

150 Wall Balls 20#(14#) for time**

AMRAP Muscle Ups w/ Remaining Time

**Any time the wall ball shot reps are broken, athlete must complete 400m run before continuing. A broken set is the ball hitting the ground or the athlete standing with the ball not doing wall balls.

Score will be total number of muscle ups.

Post to BTWB.

Looks like a lot of our hands after 15.2

Given the amount of torn hands and blood on the bars we’ve seen since last Friday, I figured now was as good a time as any to talk about hand care and making sure we wipe down our bars after a workout.  

Too often we post pictures like the one above with a braggadocios status to follow. Some may even see this mangled scene as a right of passage in CrossFit, “first RXed pull-up WOD, tears and all”. NO MORE. This ends here.  This is not something we should be bragging about, but rather something we should be putting work in to prevent and avoid. We are rough on our hands in CrossFit but if we take a few simple steps throughout the week, we can avoid the blood bath mid WOD. This post is about prevention with regards to hand care, I will not get into scaling a WOD and technique, both of which would fall under the category of ways to prevent hand ripping. Perhaps in a later post.

If we look like this, we may be behind the eight ball. Time to catch up.

First:

Go to your local Target, Walmart, Walgreens, etc. And go to the foot care aisle. I’m not talking about the orthopedics/ gel inserts aisle, I’m talking the mani/ pedi aisle. Go looking for the nail polish (sorry guys but that’s where the good stuff is at). It is in this aisle that you will locate two items of huge importance, 1) a pumice and 2) a callus shaver. Grab one of each and proceed to the check out counter.

The tools of the trade.

Second:

Put these new purchases to work. I have a preference for using these items while I am in the shower. I would suggest pumicing your hands EVERY TIME you shower. I would add using the callus shaver to shave the calluses that build across the top of your palm 1-2 times/ week. The shaving of your hands may be dependent on your activity level or even which WODs you have recently done or are coming up in the future. The key is to avoid the raising of the calluses. The bigger they get the more susceptible they are to ripping. We want to try and keep our hands smooth and even across the surface.

Before and After.

Third:

Let’s be honest though, rips/ tears happen. Then what? If they happen mid WOD, let’s call it good and proceed with a modification that allows us to keep working out without creating further damage. Then go back to your local Target, Walmart, Walgreens, etc. and go to the first aid aisle. Pick up a box of Blister Pads.

Blister Pads be da bomb.

Clean the torn area thoroughly. When it’s dry put a blister pad over the area. I like to do this at night, sleep in it, and keep it on as long as I can the whole next day. The problem is we use our hands a lot so realistically the blister pad may not stay on long, that’s okay. Doing this every night for several days will help tremendously in keeping the area moisturized without exposing it to dirt/ germs. 

Be sure and check the pull up bar or barbell after you’re done.  Too many times we are so worried about our hands that we forget that our bloody hand were just all over a piece of equipment that someone else needs to now use.  We have clorox wipes and plenty of cleaning supplies to help you clean and disinfect.

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