Reminder: Hands!


It happened again! Many, many toes to bar, pull-ups, heavy deadlifts, and guess what happened – a bunch of you ripped. Now I know you must be thinking there is nothing that can be done, but it’s simply not true. I’m going to throw my karma under the bus here, but I have not ripped in years a long time (can’t remember the last time). That’s right, so it is possible to avoid it. Yes, I have calluses that feel like sandpaper on top of little marbles, but nonetheless I do not rip. So I know it can be avoided, and I urge you all to read Jessica’s post and take some steps to avoid the ripping. You’ll be thankful you did.

I get a lot of questions from new members about how to protect and take care of their hands. Until you grow some really nice calluses, you have to be vigilant about your hand care.

Preventative Care

I shave my palms at least once or twice a week deScreen Shot 2015-06-19 at 1.43.59 PMpending on how rough the calluses are using a Ped Egg.

Obviously, even if you are using a fairly idiot-proof tool, you need to be very careful because you can hurt yourself (duh).  Some people use razor blades, scissors, sandpaper, or even a Drimmel.  Those are all options, but the Ped Egg does a good enough job for me, and I don’t trust myself with anything more intense. The Ped Egg also has the nice feature of catching all the dead skin so you don’t have a big mess to clean up after you shave. You can buy a Ped Egg on Amazon or at Bed Bath and Beyond.

The next step for preventing rips is to moisturize your skin. Screen Shot 2015-06-19 at 1.47.13 PMUsing chalk and simply using your hands more will cause them to dry out and the skin to crack, which means it will be easier to rip.

Every night before bed I slather on a nice layer of Kiehl’s Ultimate Strength Hand Salve. It’s the best product I’ve found for keeping my hands moisturized and repairing any damage I might have done during the day.

During A WOD

A lot of people have opinions on using grips, not using grips and which grips to use. Some people use gloves and some don’t – again, there’s a lot of debate on it, so feel free to ask around the box to see what people are doing.

The grips that I’ve been using for a while now are JAW GripsScreen Shot 2015-06-19 at 1.51.24 PMThey’re really pliable and don’t take long to break in. They’re also comfortable enough to keep on for an entire WOD, which is great.

I’ve also heard really good things about The Natural Grip (they were on Shark Tank too, which is pretty interesting).

Everyone loves to chalk up, but make sure that you aren’t using too much. Essentially you just want enough to prevent slippage, but not enough to give you the “white glove” effect. If you do use chalk during a WOD, make sure to wash your hands with warm water and soap afterwards (see comments about how it’s very drying above).

If you rip…

First off, if you rip during a WOD, you definitely always need to clean up any blood that gets on any equipment. When you’re still at the box, wash your hands using soap and water – which will hurt. Then you need to decide what to do with the excess skin (I’m a believer in cutting it off, which makes me gag a little just thinking about…). Finally, you should ask your CrossFit BFF to spray some of this bad boy on your rip:

Screen Shot 2015-06-19 at 3.08.51 PM

It is the worst thing in the world, but New Skin will help prevent infection and it makes a waterproof seal over your wound so you don’t get dirt in it. Because – this should not be a surprise – the box is dirty! If you don’t see the point cleaning out your rip, please take a few minutes to read about MRSA.

We keep plenty of New Skin in the First Aid kit, but if we’re running low please let me or Megan know.

After you get home, I highly recommend using “Magic Band Aids”, aka Blister Band Aids.

Screen Shot 2015-06-19 at 3.08.11 PM

They are fantastic and really help heal rips quickly – but they are kind of expensive. I can usually make one last for 2 days, even with showering. Even if you don’t use them, you should keep your rip moist and apply an antibiotic ointment (like Neosporin) regularly.

Workout of the Day 10/23/2015 – Friday


With a running clock…
0-7 Minutes:
3 Rounds:
10 Hang Power Cleans (115#/75#)
10 Burpees Over Bar

7-10 Minutes Rest, then…

10-15 Minutes:
3 Rounds:
7 Power Cleans (135#/95#)
7 KB Swings (2 pd/1.5 pd)

15-17 Minutes Rest, then…

17-20 Minutes:
2 Rounds:
3 Squat Cleans (155#/105#)
6 Alternating Pistols

Score each individual part’s time if completed within the allotted time. Score reps completed if time expires. Finishing early gets you more rest.