Tuesday, 30 Mar, 2010

Posted by Mandee on March 30, 2010   |   29 Comments

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments.

Report: RNC spent $2,000 at sexually themed nightclub with topless dancers

Question of the day: How do you ( you personally) keep your hands from tearing on grip-intensive workouts? If they tear, what do you do to take care of them?

29 responses to “Tuesday, 30 Mar, 2010”

  1. Aaron says:

    10:20 scaled at 155#

    I’ve noticed my hands don’t get shredded nearly as bad as when I first started CF. I contribute this to an increase in my grip strength as well as better knowledge in preventive care. I’m meticulous about shaving down my calluses with a surgical blade, then “polishing” the area with a pumice stone. But it’s not fool proof. When I do open up my hands, I carry neoprene and Band-Aids in all my bags for immediate care.

  2. Kyle Mosier says:

    12:48 as Rx’d

    I haven’t torn my hands in a long time, but I have some pretty good callouses built up too. I don’t really do too much to prevent them from tearing either. They used to tear quite a bit when I first started. Like Aaron, I’ll attribute it to improved grip strength.

  3. Justin says:

    8:23 as rx’d
    L pullups were tough. Singles from round 4 on.

    I changed my grip a while back, and I’ve been shaving down calluses with a cheese grater looking device. My hands haven’t torn in several months.

  4. Robert S. says:

    CF Innovate again this morning.

    5 RFT
    30 KB swings, 1.5 pood
    30 box jumps, 18″ box


    I always tape my hands using a method I found on the internet. I have found that I may still rip a but because I don’t take care of my hands like I should. However, I’m going to try a method Josh showed me using a dremel tool. Power tools are better for everything.

  5. Katie says:

    Great picture Jake!

  6. Craig Herr says:

    10:28 as rx’d

    my hands do not really rip much anymore. I have some pretty good calluses built up. I find my self always pulling and picking them off anytime they are sore or after a tough wod. Seems to work for me.

    Nice PIC Jake

  7. Will Blankenship says:

    12:00 as rx’d

    A little sloppy at times on the L’s, but getting better.

    As long as I take care of them, my hands don’t rip bad anymore. I shave my callouses with #20 Surgical Blades and sand with a pumice stone.

    If anybody needs blades let me know… I’ve got a box of 100 #20’s that will take me years to go through.

    • Aaron says:

      I’m still using the first blade you gave me. I hadn’t noticed it dulling much until I used a fresh blade at home this weekend, it was like a knife slicing through hot butter.

      There is something affectionately Fight Club-esque when you’re sitting at your desk in your cube with your back turned to the entrance and you really should be working but all you can think about is the next wod as you slowly build a neat pile of dead skin…

    • Daniel says:

      Awesome imagery Aaron. I love that movie.

    • Will Blankenship says:

      I hear ya, Aaron. You should come into work with a broken jaw and/or stitches across your forehead and two black eyes. 😀

  8. tracey says:

    Pretty tree!

  9. Emily D. says:

    Rest day for me

    Great pic Jake!

  10. tracey says:

    12:09 rx’d weight but did 5 L-pu’s instead of 7. The L-pu’s need improvement for sure.:) I liked this WOD.
    I give up on my hands unless they start using botox and filler there too???? Seriously, I pull and shave off the super bad stuff and try to keep them soft with rich lotion. Im not very good at the taping process, but would gladly pay for someone to do it for me on the days we are going to tear em up. ANYBODY?

    • Josh says:

      The fact that you keep your hands so soft might be contributing to the problems because it will not protect you from the friction you generate on the bar. No one wants huge calluses on their hands, they are ugly and will rip do to the dead skin catching and pulling away from the skin underneath. On the other hand, you need to have a little toughened skin built up in the form of a smooth, even feel across the whole hand. Try this video, http://vimeo.com/4602581. Maybe it will help out.

    • Robert S. says:

      The video just above this one is where I learned the tape method I use.

  11. Daniel says:

    I’ve noticed my hands only tear on long workout with lots of pullups. Basically as my grip fails and I start slipping off the bar, my skin folds and gathers into
    a little bunch like a carpet being rolled up by a door.

    Eventually that lump of skin which is acting like a door stop by bearing the brunt of my weight as I fight to not slip off the bar, rips away at it’s weakest point which is often at the lower edge of the lump where the skin has been streched thin.

    Best way to prevent this? Don’t let my grip fail. Get stronger.

    I too find that they don’t tear nearly as badly as when I started, but that I attribute to my improved strength.

    12:50 scaled with rings rows. I can get a single pullup now, but I was cautious with my healing tricep. So I opted to scale with ring rows.

  12. Jake Naumcheff says:


    Cleaned the weight from the ground for the front squats

  13. Josh says:

    8:16 – cleaned the weight as well, squats were not hard but the l-pullup’s slowed this workout to the point that it was more skill work and almost fully lacked the intended intensity. Solution for me is get better at l-pullups and overall upper body strength.

    On the question of the day. As Robert said, I have started using a dremel type tool to sand down the callouses after first shaving or cutting off as much excess skin as possible. The biggest thing though is the fact that my grip strength has improved and no longer over grip the bar like I did when first starting CrossFit.
    CrossFit will improve grip strength on its own but if you are having problems then start supplementing plate holds (thicker the better), hanging from bar with active shoulders (I like an interval style of 30 sec hang 15 rest building up to 60 sec hang 15 rest for 6 to 8 rounds) or towel pullups (throw two towels over bar, grab them at highest point and do pullup as your grip strengthens you can start lower down the towel, from the bar, for added intensity).
    As I said, CrossFit will get your grip stronger but if you would like to add in some extra stuff these are a few things that have worked for me!

    If I do tear I use eucerin creme or aquafor (also great for tattoo’s!) to speed up recovery. Can be found in any pharmacy and most stores.

  14. Craig Herr says:


    I find myself picking my dead skin during meetings its very attractive to my clients I’m sure. I have to make an effort to not do it. Crossfit will mess with your mind!!!

    • Emily D. says:

      I do the same thing….even worse when a chick does it.

      Every time I shake hands with someone I am like…..they are probably completely grossed out by my “man hands”. My female coworkers think I am disgusting and crazy for not having baby soft hands.

  15. Larry Lowe says:


    Exacto blade works well at the callus cutting. I make a nice pile of dead skin at least once a week. Feels like I’m peeling an apple.

  16. Katie says:

    Scaled to 110lb. front squats / 5 L-Pullups
    *On round 5 dropped to strict pullups, on round 6 & 7 did Ring Rows (7 reps).

    3 x 3: 160-175-185PR
    12-9-6: at 155# 1 minute rest between sets

  17. Karen says:

    As Rx’d 19:32. Singles on L-pullups after #5 (Not round five, #5) But did first 5 unbroken! Woohoo!

  18. Mandee Miller says:

    front squats as rx’d
    asst L-pull ups for 4 rds, strict pull ups for rounds 5 and 6 (with a little kip), ring rows for round 7

  19. Tasha W says:

    9:54 scaled at 75# FS. 1st two rds box ring rows, then floor ring rows. Had fun practicing pull ups with Amanda and Penelope for about 15 min after the WOD.

  20. Kerri says:

    Front squat as rx’ed, L pull-ups; less than half each round of ring rows on the box, and last two rounds, ring rows on the floor.

    It’s GOOD to be back!!!

  21. LeshaS says:

    CF Rabid in Rainbow City, baby!
    Warm-up: 200 m. run, 5 back extensions, 5 inch worms, 5 pistol squats each leg for 3 rounds.
    WOD: 3 snatch grip deadlifts (125 lbs.), 5 box jumps (20 in,), and 1 HSPU (scaled to push-up from a full pike position – 10 rounds (no time) GREAT CF!

  22. klowe says:


    #10 scalpel blades is how I roll. The staff where I work just don’t ask questions anymore. Just roll eyes and move on.

    I personally consider a bad hand rip a failure in training. Gotta prepare and take care of those mits.