Ditching Your Binky, Part I

This is the first of a three part series about breaking performance limiting habits.  We all do things during workouts that don’t necessarily improve our scores, but serve as more of a psychological security blanket.  We’re going to kick off the conversation with some chalk talk.

Chalk is great in moderation, and quite useful when trying to move heavy things, but you don’t need to reapply between every round, set, or rep of a metcon.  Every trip back to the bucket costs time, time that could be better used completing the workout or scoring more points in an AMRAP.

Chalk is most frequently abused around the pull-up bar.  It helps dry your hands and enhance grip, but it does not prevent callouses, blisters, or tears.  The best ways to prevent breaking skin on pull-ups is by taking care of your hands when you’re not at the gym, working on a less extreme kip, and finding a grip that reduces the amount of loose flesh trapped between your hands and the pull-up bar.

It’s pretty dry this time of year, so if you’re a chalk addict looking to break the habit, now’s a great time to start.  See if you can limit your chalk use to part of your pre-workout routine, or make a conscious choice to reduce the number of times you allow yourself to reach into the pile of white powder.  Approach it like planning to go unbroken on certain movements, or any other time saving strategy.

December 13, 2010

Strength: Bench Press 3-3-3-3-3

WOD: 3 Rounds:
50 Air Squats
125′ Farmers Walk, 24kg (across gym floor X 5)
50 Double Unders


Saturday, December 18th at 89 Oxford Street in Arlington join our gracious hosts Sam and Nathan, as well as more CrossFit Fenway friends in welcoming home the guest of honor Dennis Moriconi.  Dennis is returning home from a semester at sea.  Festivities will begin around 7 PM

CrossFit Newton is hosting a 3 workout team throwdown on Saturday, January 29th beginning at 9 AM.  Teams are to consist of 2 men and 1 woman, all of whom need to be able to do pull-ups and double unders.  The entry fee is $10 per person.  If you’re interested in participating, please e-mail Jodie Cohen from CFN.

19 thoughts on “Ditching Your Binky, Part I”

  1. Bench: 60kgx3. Left shoulder hurting, probably from Angie on Friday.
    WOD: 10:28, and a rare Rx for me.

    Loved this workout.

  2. Bench: 40×3 42 for 2, and then a display of awful technique and a fail. Turns out lifting your right leg all the way up in the air won’t in fact help you…

    WOD: 13:25 Rx. DUs need to get faster.

    1. Yeah, as your spotter, I got a bit confused when the leg went up in the air & your arms were at different levels!!

      🙂 Great job!

  3. Bench: 70kg (got 80kg x 1)
    WOD: 12:19 Rx

    Zander–I am ashamed to admit that I woke up at 9:30 on Saturday, hence missing the Tuxedo Invasion–you are a better man than I sir.

    My head still hurts…

    1. Haha. If only manhood were solely measured on wearing silly outfits, I could be the inspiration for Rudyard Kipling’s If.

      You inspired it Kevin. We’ll do another.

  4. GTL — 44kg

    WOD — 22:34 Rx. No, that’s not a typo. But it was my first time doing doubles in a WOD…I’m ditching the singles binky. Thanks to the 6:30 crew for kicking my ass back into gear (repeatedly).

  5. LBBS 115kgx5

    Thanks Eric for coaching me to a PR (and thanks Aaron for the form corrections from last week).

    WOD: 8:33 Rx

    Yes, I should have scaled up. Farmer’s walks were definitely not the limiting factor. Props to everyone that crushed it at 2 pd today.

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