WOD:

For time:

21-15-9-15-21
Wallball
Pull-ups

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It’s beginning to get a little toasty in CF7 during WOD, and the heat/humidity combination can crush the very best athletes. How do you combat that? Drink lots of water. Hydrate throughout the day in preparation of your WOD. You will feel stronger and feel better if you arrive properly hydrated. Watch this video from CrossFit Endurance and Again Faster on hydration and CrossFit.

In addition to drinking lots of water, you’ll also have to start taking really great care of your hands. With some movements like pull-ups and Olympic lifts, there is great friction between your hand and the bar, and when you sweat more and introduce more moisture between your skin and the bar, the friction can cause your hands to tear more frequently.

The good news is, it’s totally preventable! Keep your hands dry, use a towel or the rubber strip grippers, and chalk. The easiest way to keep your hands from ripping is to shave down the calluses in the shower each day.

Get one of these handy tools (available at Target) and use the cheese grater side to keep your calluses nice and smooth. Use the reverse side (it looks like a fingernail file) to smooth out the rough edges. The more you keep your calluses from getting too tough and built up, the less your hands will rip!

If all else fails, you can also tape your hands for a WOD (bring your tape with you). Here is a great method for taping your hands that I learned from Kristin:

Supplies: tape and scissors (there is some tape at the gym, but you may want to bring your own with you).

(For demonstration purposes ONLY, I used the blue painters tape – DO NOT use blue painters tape to tape your hands for WOD! 🙂 )

First, tear off a piece of tape that is a little more than twice the length of your palm to your wrist. This is the piece that will wrap around your finger and cover any rips you may have in your hand.

Fold that piece of tape in half, lengthwise, so the sticky sides are together.

Next make a loop that will fit around your finger.

Tear off a new piece of tape that is a little longer than the first piece of tape you cut and lay it flat, sticky side up. You place the loop at the top edge of this piece of tape, attaching it to the sticky side.

Next you bring the bottom of the second piece of tape and fold it over the sticky side and looped tape. Now, all sticky sides are together.

Place the loop on your finger – the bottom of this piece should lay flat against your wrist.

Take another piece of tape and secure the bottom to your wrist. Your rips are now covered, and you won’t sweat the tape off of your hand!

You can also remove the loops mid-WOD, if needed.

So, what do you do if your hands do rip?? First, clean them to keep out any infectiousness. Keep Neosporin on the tears, and keep them covered with bandaids. Avoid the pull-up bar for a couple of days, and in no time, you’ll be good to go.

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Media:
Tuesday WOD, June 7, 2011

12 thoughts on “Tuesday WOD, June 7, 2011

  • June 6, 2011 at 10:05 pm
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    Awesome post Amie!!! Love it!!

  • June 7, 2011 at 6:23 am
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    Thank you, Kari!

  • June 7, 2011 at 8:43 am
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    8:38 — smelled a lot like Fran…last round of 21 pull ups was rough

  • June 7, 2011 at 8:55 am
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    This was very hard worker out. 10:11. Did every round unbroken until I got to the last 21 pull ups. Did 12 of those in row and then my arms have out and it took me 2 minutes to finish the rest.

  • June 7, 2011 at 9:15 am
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    Liked this WOD a lot – agree the pullups were tough! A word of advice to the afternoon crews: use lots of chalk and take a towel to keep your hands and the bar dry 🙂

  • June 7, 2011 at 3:08 pm
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    Thanks for the tip with the tape Amie! I just tore my hands up with Murph! (Very timely!!) :o)

  • June 7, 2011 at 5:44 pm
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    12:42 did a lot of singles in last sets of pull ups

  • June 7, 2011 at 5:45 pm
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    8:27 should have listened to the post and taped my hands…torn up for the next week now

  • June 7, 2011 at 6:18 pm
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    11:46 drank lots of water beforehand like the video said which helped me only double Lucas’s time instead of triple it.

  • June 7, 2011 at 6:44 pm
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    6:27.

    That back end ladder was no fun.

    Good class Andrew.

  • June 8, 2011 at 9:02 pm
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    8:28 with CTB Pull ups

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