191113 - Soapbox Thursday - Hand Care

After so many pull-ups in the Open and Toes to Bar this week…we’ve got lots of torn hands! OUCHIE! 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). If you need advice on this…ask a coach!

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!

? of the DAY - Something you admire in people that you’d like to work on for yourself?

WARM UP - 4 Rounds of Tabata each:
Cardio
Burpee Jump Back (Keep hands down/Jump feet back and forward)
Squat
Squat hold w/ PVC Sots Press

MOBILIZE - Wide Grip Keg Drill
Ankle Stretch

COACH PREP - w/ PVC and then w/ EB
Dip, Drive
Dip, Drive, High Pull
Dip, Drive, High Pull, Punch (Muscle Snatch)
Snatch Balance (Power and Squat)
OH Squat
Power Snatch

WOD - This is a workout we did on April 3rd this year, I’ve printed out the results from it so ya’ll can go for a PR today! :)
GOAL = Less than 12 minutes!
A & B (Competitive & Performance)
For Time
3 Rounds of:
10 Overhead Squats 75/55
10 Lateral Burpees
then…
2 Rounds of:
10 Snatches 75/55
10 Lateral Burpees
then…
1 Rounds of:
30 Overhead BB Lunges 75/55

C (Health & Fitness)
For Time
3 Rounds of:
10 Overhead Squats 55/35
10 Lateral Burpees
then…
2 Rounds of:
10 Hang Snatches 55/35
10 Lateral Burpees
then…
1 Rounds of:
30 Back Rack BB Lunges 55/35