Hand Care
09/03/10 16:10
Shaun. F after a Saturday WOD
We all get a rip every now and then, many of us more than others. This post is going to help you understand why we get rips as well as how to prevent them and treat them.
Why do I rip?
Rips occur from a build up of friction in the hands, mostly because of Kipping Pull-ups in the CrossFit community. The more you swing however the more likely you will rip. This excessive swing that helps many of us get over the bar, also increases a build up of friction in our hands; which will soon cause a rip on heavy pull-up days. That is unless you follow a few preventative actions listed below.
Action 1-
Build a small, smooth callous. This will allow your hands to handle the abuse we place on them.
Action 2-
Only where gloves, straps or tape on heavy friction days. Reasoning relates back to action 1
Action 3-
Always keep your small, smooth calluses groomed. We have a Dremel tool at CFSC for use at all times.
Action 4-
Work on Dead-Hang pull-ups to reduce the amount of swing, which will ultimately reduce the amount of friction created during pull-ups.
What to do when I rip.
A ripped hand is an injury, not a badge of honor. You now have slowed down your training program by limiting what exercises you can do. Most of the time I suggest stopping a WOD if you have a rip. However, I do understand it is mentally challenging to do so because of the result of mental self-failure. Don’t let your ego win this battle. If you know when to stop or scale, you win the battle.
After class, be sure to clean the effected area thoroughly. This will kill any bacteria that may effect the wound. Keep the effected area lubricated with Neosporin at all times. The last thing you want is for it to dry and crack, this becomes extremely painful. A good rule of thumb is keep a tube in arms reach during the healing process and apply hourly.
As for the excess skin; many will say cut it off but I prefer to use it as an organic bandage. Cutting fresh flesh always seems to not work in my favor, so I choose to let it dry and die. To bandage or not to bandage? This is up to you but do not let it dry out.
Can I train with a rip?
Yes, but you also need to know when to say no. Our program is not a 5 or 6 day a week program. We may do pull-ups on Monday, then again on Wednesday. Come in on workouts you are able to do with little use of grip strength until the effected area is healed.
Here is a simple step guide to a quick cover for an effected area
Robert W. Demonstrates how to use the Dremel tool at CFSC
Team up and assist a partner if you are prepping or treating. Be sure to do this before class begins, not while the instructor is briefing the WOD if possible.
Cindy learns from Paul assisting Virginia with hand care.
WOD
Level 1
Front Squat
3-3-3-3-3
Level 2
Front Squat
3-3-3-3-3
Followed by:
5 Rounds
3 Power Clean 155/105
6 Box Jump 30”/24”
9 Burpees
Level 2 Class
Must be able to perform this WOD as RX. If so, come in tomorrow at 6PM.
We all get a rip every now and then, many of us more than others. This post is going to help you understand why we get rips as well as how to prevent them and treat them.
Why do I rip?
Rips occur from a build up of friction in the hands, mostly because of Kipping Pull-ups in the CrossFit community. The more you swing however the more likely you will rip. This excessive swing that helps many of us get over the bar, also increases a build up of friction in our hands; which will soon cause a rip on heavy pull-up days. That is unless you follow a few preventative actions listed below.
Action 1-
Build a small, smooth callous. This will allow your hands to handle the abuse we place on them.
Action 2-
Only where gloves, straps or tape on heavy friction days. Reasoning relates back to action 1
Action 3-
Always keep your small, smooth calluses groomed. We have a Dremel tool at CFSC for use at all times.
Action 4-
Work on Dead-Hang pull-ups to reduce the amount of swing, which will ultimately reduce the amount of friction created during pull-ups.
What to do when I rip.
A ripped hand is an injury, not a badge of honor. You now have slowed down your training program by limiting what exercises you can do. Most of the time I suggest stopping a WOD if you have a rip. However, I do understand it is mentally challenging to do so because of the result of mental self-failure. Don’t let your ego win this battle. If you know when to stop or scale, you win the battle.
After class, be sure to clean the effected area thoroughly. This will kill any bacteria that may effect the wound. Keep the effected area lubricated with Neosporin at all times. The last thing you want is for it to dry and crack, this becomes extremely painful. A good rule of thumb is keep a tube in arms reach during the healing process and apply hourly.
As for the excess skin; many will say cut it off but I prefer to use it as an organic bandage. Cutting fresh flesh always seems to not work in my favor, so I choose to let it dry and die. To bandage or not to bandage? This is up to you but do not let it dry out.
Can I train with a rip?
Yes, but you also need to know when to say no. Our program is not a 5 or 6 day a week program. We may do pull-ups on Monday, then again on Wednesday. Come in on workouts you are able to do with little use of grip strength until the effected area is healed.
Here is a simple step guide to a quick cover for an effected area
Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.
Robert W. Demonstrates how to use the Dremel tool at CFSC
Team up and assist a partner if you are prepping or treating. Be sure to do this before class begins, not while the instructor is briefing the WOD if possible.
Cindy learns from Paul assisting Virginia with hand care.
WOD
Level 1
Front Squat
3-3-3-3-3
Level 2
Front Squat
3-3-3-3-3
Followed by:
5 Rounds
3 Power Clean 155/105
6 Box Jump 30”/24”
9 Burpees
Level 2 Class
Must be able to perform this WOD as RX. If so, come in tomorrow at 6PM.
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Updates
08/03/10 13:29
Natalie M. sets up for a Dead-Lift
Class registration and management can be a positive and challenging task as CFSC grows. We want to keep classes at a minimal for space requirements and quality coaching at all times. Please do your part and register for classes you will attend. Please do not register for a class you “might attend” and then cancel after seeing your unfavorable WOD on the blog or just simply being lazy. Occasionally I have to turn away individuals from a specific class due to our CFSC commitment; A commitment to offer quality at its best and not just pack students in a class. Our Burpee List is not used as a joke; it is designed to keep you focused on commitment and accountability to the program. Most of us do an amazing job of consistently attending group classes when registered. Help do your part and show up for the classes you register for.
I feel great to have a dedicated group of students at CFSC. I want to continue to grow so we can offer more programs, training space, custom equipment, seminars and challenges. I will be working on an effective tri-level schedule to better assist all students to reach a better fitness by attending classes based on their level, as well as being surrounded with students at the same level.
WOD
5K
Just do it.
Compare to BTWB - 5K +
Class registration and management can be a positive and challenging task as CFSC grows. We want to keep classes at a minimal for space requirements and quality coaching at all times. Please do your part and register for classes you will attend. Please do not register for a class you “might attend” and then cancel after seeing your unfavorable WOD on the blog or just simply being lazy. Occasionally I have to turn away individuals from a specific class due to our CFSC commitment; A commitment to offer quality at its best and not just pack students in a class. Our Burpee List is not used as a joke; it is designed to keep you focused on commitment and accountability to the program. Most of us do an amazing job of consistently attending group classes when registered. Help do your part and show up for the classes you register for.
I feel great to have a dedicated group of students at CFSC. I want to continue to grow so we can offer more programs, training space, custom equipment, seminars and challenges. I will be working on an effective tri-level schedule to better assist all students to reach a better fitness by attending classes based on their level, as well as being surrounded with students at the same level.
WOD
5K
Just do it.
Compare to BTWB - 5K +
07/03/10 09:30
Robert. K and Lucy
The official CrossFit Games season is underway in Southern California! This weekend 8 CFSC athletes will be competing at Drake Stadium UCLA. Tickets are now $50 for two individuals, only $25 each for two days of a great CrossFit event. Email Max if you would like to attend.
Sectional athletes-This is your tapering week. You will not become more fit before Saturday by working out intensely this week. Monday and Tuesday should be skill days and light movements. The rest of the week is absolutely nothing; just relax, eat well and drink plenty of water.
Gym closed on Saturday 3/13
For time:
15 Dead-lifts 225 lbs
50 Pull-ups
12 Deadlifts 225 lbs
40 Pull-ups
9 Deadlifts 225 lbs
30 Pull-ups
6 Deadlifts 225 lbs
20 Pull-ups
3 Deadlifts 225 lbs
10 Pull-ups
Post results to BTWB.
Compare to previous results on January 26 2010
The official CrossFit Games season is underway in Southern California! This weekend 8 CFSC athletes will be competing at Drake Stadium UCLA. Tickets are now $50 for two individuals, only $25 each for two days of a great CrossFit event. Email Max if you would like to attend.
Sectional athletes-This is your tapering week. You will not become more fit before Saturday by working out intensely this week. Monday and Tuesday should be skill days and light movements. The rest of the week is absolutely nothing; just relax, eat well and drink plenty of water.
Gym closed on Saturday 3/13
For time:
15 Dead-lifts 225 lbs
50 Pull-ups
12 Deadlifts 225 lbs
40 Pull-ups
9 Deadlifts 225 lbs
30 Pull-ups
6 Deadlifts 225 lbs
20 Pull-ups
3 Deadlifts 225 lbs
10 Pull-ups
Post results to BTWB.
Compare to previous results on January 26 2010