7-17-12

Warm-up:
Squat Therapy
PVC Complex
Rack Stretch
Parellete Push-ups

Strength:
5x
5 Ring Dips (10 Parellete)

WOD:
“Bear Tracks”
For Quality
5x increase weight each round
3x Bear Complex (power clean, front squats, pushpress, back squat, pushpress)
4 strict Pull-ups
20 Plank-ups

Hand Care.

We are a core to extremity based program.  We use big, full body lifts to help facilitate an improved level of fitness.  But without our extremities that becomes much harder.  If you’ve got a bum foot, Squatting and Deadlifting become more challenging.  It can still be done and I have video to prove it, but it’s more of a challenge.  The same goes for pulling when you’re sporting a few torn calluses.  Today we are going to cover some basic hand care to reduce the frequency of you tearing.

As CrossFitters, calluses are almost inevitable.  You develop the thick hardened spots on your hands  from handling the toys of our sport, namely the barbells, pull-up bars, and kettlebells.  So to counter act this naturally occurring phenomenon, we’re going to give you some tools and a few ideas to help keep you from “tearing.”

The first tool is a pumice stone.  You can also use a nail file if you’d like.  You want to use this option frequently, just sanding away for a few minutes each day.  There are no major rules with this one, just do it a little bit everyday.  It is a basic and easy to do way of maintaining healthy hands.

The second tool is scary as hell and will take you forever to actually get and use.  But it’s totally worth it.  It’s a callus shaver.  These things are for those of you that have neglected the everyday scrapping and let the calluses build up.   We recommend you pay full attention when you’re doing this and not zone out, we don’t want any accidents to happen.

The third tool is Lotion  With the amount that you wash your hands and with the addition of a steady supply of chalk in your diet, you want to keep your hands from drying out.

The fourth and final tool we recommend is athletic tape.  We’ll have a full stock in the gym, but you should bring and keep your own in your gym bag just incase.  Click the link below to get a step by step on how to make your own hand wraps and just create a stock pile for your gym back.

http://academics.georgiasouthern.edu/cet/SB/Gym/BigTapeGrip.jpg

 

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