10 one arm Russian arm KBS each arm 53/35
rest 3 min, repeat for 4 cycles
Score=time for each cycle
Follow the coach for a tabata ab workout!
1 min cobra stretch
2 min calf stretch each leg
GHD sit up lesson. You might get on it, but are you doing them right?
You did it! You joined CrossFit and you are loving it! The barbell isn’t feeling so awkward anymore, you can start to visualize yourself getting that first pull up and you are feeling leaner and stronger! Ok, but nobody warned you that your hands would start getting tough calluses!
I’m actually proud of people when they start to get callouses! It is a sign that they are showing up and doing work! And you actually need to let your hands toughen up a little to prevent skin ripping off. We hold barbells, kettle bells, rower handles, and hang from bars. We demand a lot out of the skin on our hands, so we need to do a little preventative hand maintenance.
1. Moisturize daily. I use coconut oil and or Burt’s Bees lotion. But you can use whatever you like!2. File callouses down regularly with either a file, pumice stone, or pedi egg. This keeps the calluses from getting too big. Big calluses are more likely to rip right off.
If you have already let your callouses get big, you can shave them off. They actually sell callus shavers online. But if you keep them filed down, you won’t have to get to the point of shaving them.
“Ideally, your entire palm surface should be one thick callus with no bumps or ridges in any one particular area. In order to do this, groom your hands always after a hot shower or bath (this allows the calluses to swell up). While the calluses are still “swollen,” I take a double-edged razor and very carefully shave the dead callus bumps down a little at a time until the bumps are about even with the thickness of the rest of the hand. With my younger students, I simply ask them to get a callus stone (you can buy one at any drug store), and gently sand the callus down even with the rest of the skin. Remember, whenever you groom or shave your calluses, don’t overdo it, since you don’t want to go too deep into your skin. Always leave enough thick skin so to facilitate your workout the following day. The goal is to maintain an even and consistent thickness of hard skin throughout the entire palm.”
During the Workout
If you have a good grip, you will be less likely to hold the bar with a death grip (too tight) which can lead to callus formation and rips. Small amounts of chalk keep your hands dry and help maintain grip. However, too much chalk can create friction between your hands and the surface that you are gripping. Ease up on the chalk. Chalk lightly and keep your hands dry.
How do you grip the pull up bar or kettle bell? If these objects are right in the middle of your palm every time, you are setting yourself up to rip. When hanging, alternate your grip between your palms and your fingertips. Doing so will give the skin on your palms a break while gradually toughening the skin on your fingers. It will also develop more grip strength! Practice hanging on the bar like a rock climber!
You could purchase some leather grips or make tape grips to cover your hands. You will still develop calluses and even possibly rip while wearing these, but they will help.