200730 - Soapbox Thursday - Take care of yo' hands!

Tomorrow we’ve got 66 pull-ups in the workout… take care of your hands today so your tomorrow self will thank you! :)

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) but not the day before a big T2B or Pull Up workout… check ahead and get it done about two days before.

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! 

QOTD - Celebrity you’d want to be your best friend?

WARM UP - 3 Rounds
5 Inchworms
10 Banded Chest Fly
10 Alternating DB Bench

MOBILIZE - Cat Cow
Door Jam

COACH PREP - Review bench form and set up safety bars

WOD -
1/2 of class will do Open Gym first and other 1/2 of class will:
Every 90 seconds for 12 minutes (8 rounds)
3 Bench Press