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
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…..
I’ve done this work out twice, but never with chest to bar pull ups. Should be interesting.
I was gonna say… Since when does Cindy have chest to bar pull-ups? BOO!
K so cindy made me her bitch….I am sufficiently humbled. See y’all tomorrow…good luck tonight!
started slow and built it up… that’s the only way to do Cindy right 😉 haha
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.
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