Monthly Archives: June 2017

Saturday 6/17/17

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

Part 1

5-5-5-5-5

Push Press

Part 2

EMOM 8

10 DB Push Press + 10 Toes 2 Bar

Friday 6/16/17

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

AMRAP 20

400m Run

20 Dumbbell Step Ups

10 Ring Rows

Thursday 6/15/17

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

AMRAP 4

40 Calorie Bike

Max Burpees

8 Minute Rest

AMRAP 4

40 Calories Row

Max Burpees

STOP your hands from RIPPING!

At CrossFit we do work on the pull up bars, rings, and strength movements with barbells, dumbbells, and kettlebells.

What inevitably happens is your hands build calluses, which are good, but if you let them get too big then it becomes a problem.

So here are a few steps you can take to keeping your hands from ripping or even building too big of calluses.

 

NUMBER 1 – Full Grip On The Bar

When you hang from the pull up bar or pick up a barbell/dumbbell/kettlebell use a full grip. Do not hang or hold from your finger tips.

 

 

Number 2 – Keep your calluses small….

Here’s how

Step 1-Buy a callus remover and a pumice stone…looks like this.  You can buy both of these on amazon

Callus Shaver

Pumice Stone

Step 2-Use your callus remover right after you shower and your skin is soft and you can shave away a layer of the callus

Step 3-After shaving down the calluses…Use the pumice stone to                     smoothen out the rough spots

 

This will keep your callus small so your hands stay strong for the movements we do in CrossFit but stop them from ripping or your hands being too rough

 

Number 3 – Hand Protection-There are a couple different options here but my favorite are

Gymnastic Grips and Gloves

 

I prefer a glove that covers all of the hand vs the ones that leave the fingers out…typically the fingers will bunch up and make it tough to get a good grip on the bar.

Those are you tips to keep your hands prepared for your weeks of training so you aren’t sidelined by any ripping!

Wednesday 6/14/17

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

3-3-3-3-3-3-3

Power Snatch

Tuesday 6/13/17

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

4 Rounds For Time

8 Strict Pull Ups

8 Front Squats

300m Run

Monday July 12th

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

“Fight Gone Bad”

3 Rounds For Reps

1 Minute Per Station

Wall Ball

Sumo-Deadlift High Pull

Box Jump

Push Press

Row For Calories

Rest

Saturday 6/10/17

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

Regional Event 3

For Time

100ft Dumbbell Overhead Walking Lunge

100 Double Unders

50 Wall Balls

10 Rope Climbs

50 Wall Balls

100 Double Unders

100ft Dumbbell Overhead Walking Lunge

Friday 6/9/17

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

AMRAP 20

40 Kettlebell Swings

200m Suitcase Carry

Thursday 6/8/17

Upcoming Events

Team Challenge

June 1st-July 1st

Week 1

Hike

June 24th 8am


Workout of the Day

Part 1

1-1-1-1-1-1-1-1-1-1

Snatch Balance

Part 2

5-5-5-5-5

Back Squat