Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Hand Care – Part 1

22 Jun Posted by in Helpful Tips | 27 comments
CrossFit Victoria BC - caring for calluses


If you are a CrossFitter you know about calluses and rips. There are two circumstances that make your hands susceptible to ripping. They are:

a) Soft hands with little or no callus build-up

b) Too much callus buildup that makes bumps or ridges on the surface of your hands.

It is best to be somewhere in the middle of these two situations. You need to have smooth and supple calluses that protect the hands but remain intact when working out. It is very important to know how to care for your calluses properly to prevent tears. Once you get tears on your hand, it makes it very hard and painful to do pullups.

Once you get a rip you need to start the healing and maintenance process immediately! If you have fairly thin skin and it is detached, you need to pull it off or cut it off with scissors. If you have very thick callus skin, you will need to cut it with nail clippers of scissors. After you have trimmer the callus on a fresh wound, please follow the next steps:

1. Wash your hands with soap and water.
2. Apply a generous amount of Neosporin to the fresh wound.
3. Cover the wound with a small bandage or tape. This will allow the Neosporin to do its job overnight to keep the area moist and prevent infection.

Note: If you have Vitamin E oil capsules, please put this on your wound instead of  Neosporin. Vitamin E oil does a wonderful job in healing the wound quite fast.

Take a look at this video from CrossFit LA to see on how to care for your calluses properly!

How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

Today’s Workout:

Buy-In– 20 seconds on 10 seconds off interval of Running, Rowing or skipping x 8

WOD – “Cindy”

Elite: AMRAP in 20 minutes
5 chest to bar pullups
10 pushups
15 squats

Zone 3: AMRAP in 20 minutes
5 pullups
10 pushups
15 squats

Zone 2: AMRAP in 20 minutes
5 Assisted pull-ups
10 modified pushups
15 Squats

Zone 1: AMRAP in 15 minutes
5 Jumping pull-ups
10 modified pushups
15 Squats

Cash-Out – snatch push press 5 x 5 work on the dip and drive. Create speed thru the middle

Workout of the Day

  1. teej06-22-09

    Checking this from bed on my berry and am now too stoked to sleep hahaha see you in the am….cindy you’re my bitch, or wait it might be the other way around…..

  2. Sean Falconer06-22-09

    I’ve done this work out twice, but never with chest to bar pull ups. Should be interesting.

  3. Shannon (Bones)06-22-09

    I was gonna say… Since when does Cindy have chest to bar pull-ups? BOO!

  4. teej06-22-09

    K so cindy made me her bitch….I am sufficiently humbled. See y’all tomorrow…good luck tonight!

  5. cam06-23-09

    started slow and built it up… that’s the only way to do Cindy right 😉 haha

  6. Nail care01-09-13

    That video tutorial is very helpful to take good care of hand. I watched that video and quite inspired. Thanks to CrossFit for providing useful support for our hand.

  7. echelle telescopique02-23-13

    Everything is very open with a clear explanation of

    the challenges. It was truly informative. Your site is very helpful.

    Many thanks for sharing!

  8. MCM03-08-13

    Caring that many find interesting about a cabin constructed home decorating plan is that it simply exudes heat year round. From the dark colors towards flannel materials and that soft homespun simplicity on the design many find this simply irresistible. One thing that is obvious in this style of decorating is that it appeals to folks that love home and hearth and warmth and good will a great deal more than modern touches and also design elements. This is not a hard plastic form of design style and it shouldn’t endeavor to become one as the two styles are almost systematically opposed one to the other.

  9. yoga03-31-13

    Ahaa, its nice conversation regarding this post
    here at this blog, I have read all that, so now me also commenting at this

  10. Tongkat Ali04-05-13

    We stumbled over here from a different page
    and thought I should check things out. I like what I see so
    now i am following you. Look forward to going over your
    web page again.

  11. Micheal04-10-13

    Nice answer back in return of this matter with
    firm arguments and telling all on the topic of that.

  12. Felipa04-10-13

    Good way of explaining, and good paragraph to take information on the topic of my presentation subject, which i am going to deliver in university.

  13. Raphael Adolphson04-11-13

    I enjoy the efforts you have put in this, appreciate it for all the great posts.

  14. Swanson vitamins04-13-13

    Undeniably believe that which you stated. Your favorite justification seemed to be on the net
    the easiest thing to be aware of. I say to you, I certainly
    get irked while people think about worries that they just don’t know about. You managed to hit the nail upon the top and defined out the whole thing without having side effect , people can take a signal. Will likely be back to get more. Thanks

  15. raspberry pi computer04-13-13

    This is a topic that is close to my heart… Cheers!
    Exactly where are your contact details though?


    If some one needs to be updated with most recent technologies afterward he must be pay a visit this site and be up to date every day.

  17. Resident Evil Revelations04-16-13

    Why people still make use of to read news papers when in this technological globe all is presented on net?
    The e – Shop – Not just relying on retail titles, Nintendo’s e – Shop has become home to steady library of high quality, inexpensive titles. net with content available to users once the game launches. The Nintendo Wii is more or less coasting on fumes, so that leaves the Nintendo 3DS as the most vital, interesting and fun system going.


    This excellent website certainly has all of the information and facts I wanted concerning this subject and
    didn’t know who to ask.


    This paragraph presents clear idea for the new
    people of blogging, that really how to do blogging.

Leave a Reply