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.
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.