Get a Grip

While this info isn’t as useful for Tuesday’s workout, a bunch of you have been dealing with torn hands, so here’s some tips to prevent, and treat rips.


Preventing torn hands begins before you set foot in the gym, or grab a bar.  Take care of your calluses by either using a callus shaver, pumice stone, or something else to keep them evenly filed.  Ideally your hand should be evenly callused throughout, with no raised or jagged edges that can get caught.

When you’re working out use an appropriate amount of chalk.  Just enough to keep your hands dry, and allow you to get a grip.  Check out this video featuring Mark Rippetoe on getting said grip.  Rip’s suggested grip is great for any exercise with a bar, especially the deadlift.   If you’re performing a high volume of pull-ups you can also try slightly adjusting where on your hand you’re gripping the bar as you go through the workout.


If you’re CrossFitting it is inevitable that you will tear your hands.  Once they’re torn you need to take care of them, so they heal quickly and properly.  Wash your hands (this will hurt), carefully remove the torn skin, let the tear dry for a bit, exposed to the air, and when you bandage it use Neosporin or a similar antibacterial ointment.

Working out with torn hands is tricky, and there are a couple of options.  You can either scale the workout to prevent further damage (this is the way to go if you’ve got multiple tears, or a tear that has gone unhealed for some time), or you can tape up.  It’s tough to describe my preferred taping style here, but I can say it’s more of a boxer’s hand wrap, as opposed to a gymnast’s.  Please ask me for further details and demonstration.

Hopefully we can see a less rips, and get everyone healed up quick.

July 13th, 2010

Skill: Double Unders

Strength: High Bar Back Squat 5-5-3-3-1-1-1

WOD: 6 x 250m Row

Registration for the Spartan Race is currently available, but the price goes up by $10 after July 18th.  This 5K featuring “outrageous obstacles” should be a fun little challenge.  Please let us know if you’re interested in signing up, as we’re trying to organize a team, or teams to represent CrossFit Fenway.

Whether or not you’re participating in the supplemental endurance training, registration for the B.A.A. Half Marathon opens this Wednesday, July 14th at 9 AM.  If you’d like to take on this great course on Sunday, October 10th, be sure to get to the site early, this race fills up fast.  This would be the perfect way to wrap up your endurance training, or just a great way to test your fitness.

The Red Sox are heading into the All-Star break with a record of 51 wins and 37 losses.  While they’re away, we’ve got parking all day at CFF.

8 thoughts on “Get a Grip”

  1. Great to see Justin, Claire, and Lindsay again . . . it had been far too long since I got up early and hit it with the 5:30/6:30 crew.

    HBBS: 90kg
    Row: 46/56 . . . after keeping up 48-50 for 4 rounds, I totally ran out of gas at the end of my my 5th and hit that 56. took an extra 10 seconds of rest and knocked out the 46. Go figure.

  2. 140kg high bar back squat
    48.7 – 56.9

    great splits justin, impressive how you kept them tight (and fast!) all through the 6 sets!

  3. Squat: 125kg (PR)
    Fastest split: 48.2, slowest split 58?

    Thanks Eric P for pushing me on the squat. I definitely would have settled for a lot less weight if left to my own devices.

  4. Jergens Shea Butter Moisturizer is affordable and works well. I have a big container of it on my desk at work. It was 5.24 at CVS (probably would be the same or a little cheaper

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