We’ve got LOTS of bar work this week and if you’re hands are super sad, torn apart, and ouchie… then make yourself some reusable hand grips! All you need is athletic tape and instructions! If you’re confused but want to create a pair, buy some tape then grab a coach and they can assist ya in creating them!
ASIDE from making cool grips, there’s also a couple of other ways to keep yo’ hands happy:
PREVENTION OUTSIDE THE GYM:
Moisturize! Don't slather on the lotion right before class but on a general basis, before bed and after showers, rub some strong lotion into your palms. Dry hands are much more likely to tear and crack. If you've got thick calluses, take care of those in the shower by shaving them down with a razor, pumice stone, or WodRod (tool made for hand CrossFit calluses).
PREVENTION INSIDE THE GYM
Try using less chalk, you heard me, LESS! Tears come from friction between your skin and the bar. Chalk is meant to increase friction so less is more in this situation. Protect your hands by using the tape that we provide to make a hand guard or purchase a pre-made one online. Use a tighter grip! If your hand doesn't slide around and you've got a death grip on the bar then there won't be enough friction to make you tear!
If you know you are going to tear and you're not going for a huge PR, alert a coach and they can give you an alternative movement that will prevent you from ripping your hands up!! IF you unfortunately tear, immediately rinse your hands with soap and water then apply an antibiotic. If you could pretty please use disinfectant wipes to clean your bar off that would be awesome too! Keep the spot moist (I hate that word) and try not to pick at it! Keep coming in to workout, we will tape it for you and scale as necessary until you heal up!
? of the DAY - What was the last piece of literature you read?
WARM UP -
10 Light DB Hang Cleans
10 Light DB Strict Press
10 Tuck Jumps
MOBILIZE - DB Around Your Head
COACH PREP -
Power Drop Drill
Elbow + Power Drop Drill
Clean Pull from Hip, Mid Thigh, Mid Shin
Reverse Clean to Full Power Clean
WOD - Hero WOD “Whittman”
7 Rounds (20 min time cap)
15 Kettlebell Swings 55/35
15 Power Cleans 95/65
15 Box Jumps 24”/20”
For Bar MU Progression: Accumulate 10 Big Bar Kips AND 10 Banded Bar-Over Transitions
For Pull-Up Progressions: Accumulate 30 Chin Ups (as fast as possible - small quick sets!)