CrossFit East Bay WOD @ GWPC 100118

A few words about protecting your hands.

High-volume pull-up workouts (like today) are a mainstay of CrossFit programming.  Without proper precautions, however, they can be murder on your hands, and the resulting tears can inhibit your training for several days afterwards.  Here are some handy (ha!) tips on what you can do to prevent rips, tears, and tenderness.

#1: Manage your calluses

The primary reason our hands rip is due to the calluses that form at the top of our palms from all the pull-up and barbell work.  Calluses are very non-elastic, and typically what happens as we grip our hands on the bar is that the callus locks in place against the bar as our hand rotates around it, thereby causing the nearby non-callused skin to tear.

The best way to manage your calluses is with a callus file, available at Walgreen's or any other drug store for around $5.  When you notice your calluses building up, take some time while you're watching TV or surfing the internet to file them down.  An ounce of prevention...

#2:  Get a grip

Hand grips (or thongs, as Bill calls them), are quite useful in protecting your palms.  You can make your own in a pinch with the $2 tape you can get at either of our gyms, but these are less than ideal - I find they're good for about 100 pullups before you need to make new ones, they leave sticky tape residue on the bar, and they can get pretty nasty.  Far, far better are the leather hand grips that you can get from Rage Fitness for $12.  I picked up a pair of these at the Games, and my hands have never torn while wearing them.

#3: Use the rings

If we're at GWPC, you can often use the rings instead of the bar.  Yeah, the pullups can be a little harder, but because the rings move with your hands instead of rubbing against them, your hands stay much safer.

#4: Be wary of chalk and Tite-grip/liquid skin

We're all big fans of chalk, but it does have a downside: it can work as an adhesive, leading to tears more quickly - this is particularly true with kettlebells.  The same goes for the liquid chemicals that serve to patch up or dry out your hands - it can be like putting calluses ON your hands before working out.

I hope that helps.
-D



WOD 100118

21 - 15 - 9
Deadlift (275/185)
Burpee