170822 - Tips Tuesday - Hand Care

After the benchmark WOD Mary last week, we had quite a few torn hands from all of those pull-ups! So here are some tips on prevention outside the gym, prevention inside the gym, and treatment for the tears! 

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! 

TREATMENT
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! 
 

Strength - 
Wendler Press Wk 2 (all weights are calculated from 90% of your current 1RM)
10 EB
3 @ 70% 
3 @ 80%
3 @ 90%

WOD -
21 lateral burpees
9 heavy cleans @ 65%
15 lateral burpees
15 heavy cleans @ 65%
9 lateral burpees
21 heavy cleans @ 65%