The topic of hands and how to take care of them is probably one of the most brought up with what we do. People ask me about it all the time. If you’ve been CrossFitting 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 this post on the topic a read…

We 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

Most people shave their palms at least once or twice a week. DeScreen Shot 2015-06-19 at 1.43.59 PMpending on how rough the calluses are, people like 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 Dremel.  Those are all options, but the Ped Egg does a good enough job for most. 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.

Some like to slather on a nice layer of Kiehl’s Ultimate Strength Hand Salve. It’s a great product for keeping your hands moisturized and repairing any damage you 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 like and why.

The grips that some people use 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…

Screen Shot 2015-06-19 at 3.08.51 PM

First off, if you rip during a WOD, you should clean up any blood that gets on the 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 (some cut it off, while others like to leave it on until it falls off naturally). Finally, you should ask your CrossFit BFF to spray some of this bad boy on your rip:

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. It’s important to keep it clean just like any open wound. We keep new-skin in stock, but if you can’t find any let us know.

After you get home, we recommend using “Magic Band Aids”, aka Blister Band AidsScreen Shot 2015-06-19 at 3.08.11 PMThey are fantastic and really help heal rips quickly – but they are kind of expensive. You 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 8/15/2017 – Tuesday


A. Maintenance
EMOM 12:
0: 1-3 Ring Muscle-Ups
1: 15 Box Jumps (24″/20″)
2: 40 Double Unders

B. Met-Con
For Time:

20 Goblet Step-Ups (2 pd @ 24″/1.5 pd @ 20″)
10 Power Cleans (155#/105#)
20 KB Swings (2 pd/1.5 pd)
10 Power Cleans
20 Toes to Bar
10 Power Cleans
20 Deadlifts

CrossFit Lite

A. Met-Con
15 Rounds:
10 Wall Balls (20#/14#)
50′ Bear Crawl

CrossFit 101

Hang Power Clean 5 x 5

10 Hang Power Cleans
10 Box Jumps