2×5/ 2×4/ 2×3
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
Hands Baby, Hands
Around CrossFit, we tend to treat torn hands like a badge of honor. Not that this is a bad thing, just having the determination and drive to push your body to the point when the flesh on your hands gives way is a very admirable thing. That being said, torn hands suck! They hurt, they heal slow, and worst of all, they force you to modify your training, and that is never a good thing. Lets call it what it is, an injury. Injuries should be prevented at all cost, and when they happen, they should be cared for properly. This will allow you to get back to your training as soon as possible, so you can keep setting those P.R.’s
Rip Care 101! Nothing says B.A. like an impressive rip-
- Wash your hands to remove any chalk and surface germs.
- Carefully trim any excess skin using sterilized scissors.
- For pain relief, we swear by tea bags to reduce the pain and speed the healing of the rip. Prepare a cup of black tea using a tea bag according to the package directions. Remove the tea bag and place it in the freezer for a few minutes to cool. Apply the tea bag directly to the rip and leave it on there for 20 minutes or so. The tannic acid that occurs naturally in the tea is an amazing pain reliever! The tea bag will discolor the rip area, but only for a few days. It also helps speed the development of the new layer of skin. Keep this new layer of skin well moisturized- use Chapstick and apply liberally since the very waxy makeup of Chapstick fills any crack and moisturizes the skin very thoroughly.
- Over the next few days be sure to keep the rip area moisturized to prevent cracking and reopening of the wound. We have found Chapstick to be very, very effective.
Your rip will discolor almost immediately, dry out within the next 2-4 days, and if you keep it well moisturized applying Chapstick, you will find that it feels better about 5 days after your major rip.
Once you have developed several calloused areas, the next steps to prevent re-ripping are very effective
Step one: Get a Foot razor and a pumice at your local drug store (target is the cheapest we’ve found).
Step two: When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.
Step three: Use soap and a pumice to smooth them out.
Step four: Have nice and smooth hands that rip less and interrupt training less.
No excuses, take care of your hands. If your hands are still excessively tender, consider buying gymnastics straps. We do not recommend any other type of glove as they can cause a loss of grip the the bar.