Image courtesy of Metro CrossFit
It happens to a lot of us, and it majorly sucks. Tearing your hands in a WOD can really throw off your week, and not just in the gym! Not only will a ripped callus make your workouts super tricky and painful, but just try to shampoo your hair and shake hands with a business associate and see how awesomely burn-y those tender palms feel!
Here are some great tips on hand care from CrossFit Park City:
“The following tips on hand care is courtesy of Crossfit Verve.
Ripping your hands is not cool, and doesn’t need to happen. Hand rips can take a while to heel, are painful, annoying and may prevent you from training to you full capacity for a while. Here are a few tips to help you keep from tearing:
Hand care 101:
Step one:
Get a Foot razor and a pumice at your local drug store.
Step two:
When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.
Step three:
Use soap and a pumice to smooth them out.
Step four:
Have nice and smooth hands that rip less and interrupt training less.
If you do happen to tear your hands despite your best efforts, just make sure you clean them properly afterward. Wash your hands with soap and water to get any dirt or junk out of the tear. At home or at the gym, use some small nail scissors or even a nail clipper to carefully remove the hanging skin. DO NOT bite or rip the skin off yourself!! It can make the tear worse, and cause more bleeding.
Use some polysporin and cover with a breatheable bandage and some gauze after. If you do this procedure properly, hopefully your cuts will heal quickly!
Today’s Workout
Buy in – skin the cat technique
WOD – “Amanda”
9-7-5 Reps for time:
- Muscle up
- Squat snatch
Games Prep – “Fat Amanda” – upgrade to 135/175lbs
Zone 5 – scale to assisted muscle ups
Zone 4 – scale to 85/125lbs, scale to chest to bar chinups and ring dips (2:1)
Zone 3 – scale to 75/115lbs, scale to chin ups and ring dips (1:1)
Zone 2 – scale snatch as needed, scale to assisted chinups and dips (2:1)
Zone 1 – scale as needed
Cash Out – 5 way shoulder stretch, roll out the legs
Snatch for guys at rx is 135 and 95 for the ladies?
Yup that's the weight Jon
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