As you get better at Pull ups, Toes to Bar, Muscle ups etc. you will start doing bigger unbroken sets. This means your hands will have to be conditioned for the bigger sets and you will most likely experience a few rips in your hands because of it. It is almost impossible to completely avoid ripped hands but there are plenty of things you can do to make sure it doesn’t happen that often.
Here is a go to list for all new and experienced CrossFitters. Please start following the ones that applies to you.
- Stop using hand grips all the time. To condition your hards to the gymnastic pulling exercises your hands will need to get on the bar. I suggest you warm up without them and only use them during high volume pulling workouts.
- Keep your hands dry during workouts. Chalk goes a long way to keeping your hands dry but if you have sweaty hands and you put chalk straight on it will turn into a paste that will cause rips during friction. Dry your hands with a towel before applying chalk.
- Always make sure you have a ROLL OF SPORTS TAPE in your bag, we want to help you as much as possible but we are not your personal tape provider. We have some in a First Aid kit but that is what it is for First Aid, not so you can wrap your soft paws up and try to PR your Fran. If you rip your hands or scrap your shins that is what the first Aid Tape is for.
- Have hand grips for high volume bar work. Its better to be on the save side rather than trying to tape up a ripped hand and continue a workout.
- Wash and Moisturize your hands after your workout. Dry hands are good for pull ups but constantly dry hands will lead to cracked palms and you don’t want that. Plus nobody wants to shake hands with a roll of sandpaper.
- Hand Care kits. There are many versions of those and they are great to have if you do end up ripping. Personally I have found a simple pumice stone to keep callus down and if you do rip Super Glue Gel does the job. Don’t give me crap about its unhealthy to put on your hands, I know people who have been smoking for 30 years and they are still walking around.
Lastly, You are responsible for your own hands if you rip and it starts bleeding you will be asked to stop the workout and we will of course help you fix your hand up. If it looks ok to continue we will let you, don’t worry. But we can’t have anybody just running around putting blood everywhere. That how people end up with infections. We are as much about health as we are about fitness.
Take care of your hands and you will be able to practice all your skills without being interrupted.
Christian
Wednesday 17/1/18
MetCon: 20 min EMOM
0-2nd min: 10 Hang Power Clean & Jerk 60/40kg
3rd min: 5 Pull Ups, 10 Push Ups, 15 Air Squats
4-5th min: 200m Sprint
