WOD – Thursday 17 January 2019

  • WORKOUT OF THE DAY:
    15min establish a heavy 3 rep push press

    Then

    For time:
    50-40-30-20-10
    Push press (empty)
    25-20-15-10-5
    Pull ups

  • CROSSFIT LITE:
    15min EMOM:
    7 Seated DB press

    Then

    For time:
    25-20-15-10-5
    Push press (empty)
    Jumping pull ups

  • SWEATFEST:
    20min EMOM:
    1: 200M run
    2: 15 box jumps
    3: 30 secs max cal bike
    4: rest

CrossFit hands: perfect guide to preventing and treating rips

Robin Ribeiro is a former gymnast and the owner of RipFix. She walked us through the elements of good hand care. “Is about every day hand maintenance,” she says. “Not just the rips.

It starts with the grip.

Although adjusting your grip on the bar won’t completely prevent callouses, it will reduce them. If you currently grip the bar with your palm, try gripping the bar at the base of your fingers. This way less skin is compressed between the bar and your fingers, and you’re able to move with the bar more easily.

How you work the bar is key,” Robin adds. “Try re-gripping at the top of a pull up and avoid having a death grip on the bar.

The combination of bars and chalk and friction make the development of callouses unavoidable. The more we work, the bigger and harder our callouses become. Chalk dries out our hands and causes roughness. Rough, hard skin gets caught on the bar and rips.

How do we prevent our callouses from turning on us mid-WOD?

1. File them down or shave them.

“Use a pumice stone or a razor if you need to,” says Robin. A good time to file your hands is after a shower when your callouses are a bit swollen and soft. File until you no longer feel hard edges. Your skin will still be thick, but it needs to be smooth and consistent.

2. Apply a moisturiser.

Applying a moisturiser before going to sleep every night is also a good idea. “Your hands should be smooth and supple,” says Robin. “Your hands don’t have to be ugly. I apply moisturiser to my hands and feet every night. It keeps the callouses from hardening and adds moisture back into your hands after chalk has dried them out.

And yet, when we do rip (although we swear we’ve followed all this great advice)…?

3. Ripped hands: clean first.

Wash your rip with soap and water. (And wash the barbell – or rig – too. No one wants to share your hand slime or blood!) Cut away the skin as close as possible to the rip. Leftover skin gets hard and will catch on the bar to cause another rip. “Pack in a salve,” adds Robin. “Really pack it in. Then wrap your hand with some gauze. You want to protect the tear but you also want some air to get in.” You can use a topical antibiotic like Neosporin. The idea is to keep it clean, treated and covered.

GauzewrapOne of my favourite products for bandaging my hands is self-adhering wrap. I wrap some normal gauze around my hand, then secure it with the wrap. It doesn’t slip off like a band aid, and it doesn’t get all grimy and stiff like normal medical tape.

Robin recommends sleeping with a sock over your hand. It’s a good way to let the wound breathe and it prevents the salve or topical antibiotic from getting on your sheets.

“You have to keep treating your hands while they heal,” Robin says. “Athletes make the mistake of not treating a rip like a real injury. Your hands need to recover just like the rest of you.

But what if we can’t stay away? What if we can’t resist?

How do we protect our hands while they’re healing and still get some time in at the box?

You can make some grips from athletic tape. Here’s a chart on how to do it, but you can also Google “how to wrap hands” for different methods. Making your own grips to use them for WODs with a lot of bar work can also help prevent rips.

tapegrips

Source: Steve Bonham

Remember 14.4? All those toes to bar?

I knew I was in trouble when I started to see flakes of skin falling from the bar. By the time I was finished, my hands were torn and bleeding. I had some topical antibiotic in my gym bag. I immediately washed and dried my hands (hellfire!) and packed in the antibiotic. For the next few days I applied treatment regularly and within a week my hands were good enough to go back to WODing.

Ever since 14.4, I’ve kept a hand care kit in my gym bag containing antibiotic, bandages, athletic tape and gauze. Not only has it come in handy for me, I’ve also shared with fellow CrossFitters.

Don’t wait until you rip to start taking care of your hands. They’re an important part of your training and progress.

 

By Jennifer Charles (BoxRox article 2014)

WOD – Wednesday 16 January 2019

  • WORKOUT OF THE DAY:
    Open 14.4
    14min AMRAP:
    60 Calorie row
    50 Toes to bar
    40 Wallballs
    30 Cleans 60/40kg
    20 Muscle ups
  • CROSSFIT LITE:
    14min AMRAP:
    60 Calorie row
    50 Knee raises
    40 Wallballs
    30 Kb swings
    20 Kneeling MU

BARBELL CLUB:
Snatch:
Work up to heavy single

Clean and Jerk:
Work up to a heavy single

Front Squat:
Work up to a heavy single in five sets

GYMNASTICS CLUB:
4 Sets of:
1:00 Handstand Hold with chest facing wall

1:00 L-Sit Hold 1:00 Squat Isometric Hold

WOD – Tuesday 15 January 2019

  • WORKOUT OF THE DAY:
    Back squat
    5-5-5-5-5
  • CROSSFIT LITE:
    20min AMRAP:
    14 Empty bar back squats
    14 Box step ups
  • SWEATFEST:
    20min AMRAP:
    10,20,30,40…etc
    Double unders
    Calorie row
    Burpees

WOD – Monday 14 January 2019

WORKOUT OF THE DAY:
Death by Clean & Jerk 60/40kg

On the 1st min perform 1 C&J,
On the 2nd min perform 2 C&J,
On the 3rd min perform 3 C&J,
etc..

Score is the last round you could complete all reps in.

  • CROSSFIT LITE:
    Death by burpees
  • FINISHER:
    Tabata dumbell floor press
  • BARBELL CLUB:
    Behind the neck jerks 1-1-1-1Snatch deadlift 3-3-3
  • GYMNASTICS CLUB:
    4 Sets of:
    15 Feet Elevated Push Ups
    30 Double Unders

WOD – Friday 11 January 2019

  • WORKOUT OF THE DAY:
    10 RFT:
    200m run
    7 Front squats 60/40kg
    14 Burpees
  • CROSSFIT LITE:
    10 RFT:
    200m run
    7 Goblet squats
    7 Burpees
  • BARBELL CLUB:
    Zotts Press: 3,3,3
    Snatch Balance: 3,2,1,1,1
  • GYMNASTICS CLUB:
    3 Sets of:
    1:00 Left Leg Split
    1:00 Right Leg Split

WOD – Thursday 10 January 2019

WORKOUT OF THE DAY:
15min establish a single heavy deadlift

then

21-15-9
Deadlifts 85/50kg
Handstand push-ups

CROSSFIT LITE:
15min EMOM:
5 Dumbell single leg romanian deadlifts

then

21-15-9
Kb deadlift
Seated dumbell press

  • SWEATFEST:
    20min AMRAP:
    400m run
    200 Double unders

WOD – Wednesday 9 January 2019

  • WORKOUT OF THE DAY:
    Open 11.1
    10min AMRAP:
    30 Double Unders
    15 Power snatches 35/25kg
  • CROSSFIT LITE:
    10min AMRAP:
    60 Single skips
    15 Kb swings
  • BARBELL CLUB:
    Hang Snatch + Power Snatch: (1+1) x 3Clean Pull + Clean (1+1) x 4.Back Squats: 3,2,1,3,2,1
  • GYMNASTICS CLUB:
    Accumulate 10min of work on:
    20 Hollow Rocks
    20 Superman Rocks
    10 Broad Jumps

WOD – Tuesday 8 January 2019

  • WORKOUT OF THE DAY:
    ANGIE
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats
  • CROSSFIT LITE:
    Scale to 75 or 50 reps
    *Jumping pull ups
    or ring rows
  • SWEATFEST:
    5 Rounds:
    2min max burpees
    2min max calories assault bik

WOD – Monday 7 January 2019

  • WORKOUT OF THE DAY:
    For time:
    1200m Assualt bike
    21 Thrusters 40/30kg
    1200m Assault bike
    15 Thrusters 40/30kg
    1200m Assualt bike
    9 Thrusters 40/30kg
  • CROSSFIT LITE:
    For time:
    400m run
    21 Wallballs
    400m run
    15 Wallballs
    400m run
    9 Wallballs

BARBELL CLUB:
Push Press: 3×5.
Light and Perfect!

Push Jerk: 3,2,1,1,1

Power Clean + Jerk (1+1)x2 x 3 working sets.

  • GYMNASTICS CLUB:
    4 Sets of:
    Push Up x 15
    Strict Chin Up x 10
    High Box Jump x 5