More new faces, lots of pull-ups, toes to bar, hanging, and all kinds of reasons to give you guys a post about a popular topic – hand maintenance. If you’ve been CorssFitting for a while now, then you’ve got a system and most likely hardly ever rip. But if you’re fairly new or just getting to that point where you’re pushing the limits of what your hands can handle, then you’ll want to give Jessica’s post on the topic a read…

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 2/17/2016 – Wednesday


A. Maintenance
Hang Squat Snatch + Overhead Squat
5 x 2

B. Focus Met-Con
Partner WOD – Double Trouble II
10 Rounds:
4 Burpee Deadlifts (Adv: 185#/125# | Int: 135#/95# | Beg: 95#/65#)
3 Burpee Power Cleans
2 Burpee Squat Clean
1 Burpee Squat Clean & Jerk

Each rep begins once the hands grab the bar and is not complete until the completion of the barbell movement. The burpee portion is done by jumping or stepping back and bringing the chest to come in contact with the bar. Any contact between the belly button and the collarbone is acceptable. Once contact is made, you can jump or step back to begin the barbell movement without releasing the hands from the bar. Releasing the hands from the bar would require redoing the burpee or the barbell movement done after would not count. Only one athlete may touch the barbell at one time. You may break it up with your partner however you choose.

CrossFit 101

Hang Power Snatch 5 x 5

5 Hang Power Snatch
10 Burpees
15 Sit-Ups