105 lifts in 15 minutes!

April 28, 2011

5 minute rounds :

7 Dead Lifts a minute on the minute(for 5 minutes) = 35 etc.

7 Hang Cleans a minute on the minute

7 Front Squats a minute on the minute


tabata whatever you like:

one 4 minute round of whatever tabata you choose: pull up, push up, sit up or squat

Wow! This was a doozy of a strength workout! 105 lifts in a total of 15 minutes! If approached differently, this could have been a great progression. As it was it was an excellent and challenging complex of lifts. We have discussed how part of what defines functional movement as functional is that they lead to other movements. Each of these lifts leads to the next one. The finish of the dead lift leads to the starting position of the hang clean and the receiving position of the hang clean is the starting position of the front squat. This was an unusually large number of lifts in a short amount of time, which added a metabolic conditioning aspect to this strength workout.

If our goal is power output, oly lifts are a great vehicle. These are complex movements that conjure speed, power and coordination. They incorporate many muscle groups working in unison to achieve efficient, dynamic and accurate movement. This has an added bonus of improving the nervous systems function, not to mention the mind/ body connection.

We have been drilling the Burgener warmup as of late as a way to warm up the shoulders for Oly lifts and a way to work on our footwork. It may seem inconsequential where are feet land, but it is of the utmost importance. I was trying to cut and paste this article, but it all proved to be such valuable information, I decided to copy the whole thing. I think this is fascinating, I hope that you agree.

The Crossfit Journal Issue 51-November 2006

All of the Olympic lifts (the snatch, the clean, and the jerk) are nothing more than a jump and a land.The jump is a vicious extension of the ankles, knees, and hips that creates momentum and elevation on the barbell. In the brief moment that the barbell becomes weightless from that jump, the lifter aggressively pulls (or pushes, in the jerk) himself under the bar and lands with it in the receiving position.
As simple as this may seem, there are many components to successfully jumping and landing with weight and many common obstacles that make it hard to move and receive heavy weights. This article is the first of a series in which I’ll talk about single aspects of the lifts in detail, along with common faults and effective remedies.
Jumping and landing positions
Proper foot placement during the Olympic lifts is critical to successful lifts. Years ago a good friend of mine, Senior International coach Steve Gough of Ennis, Montana, told me that 90% of all missed lifts performed in competition could be traced to the feet.The problem might be with the stance at the beginning of the pull, with the width of the feet in the receiving position, or with the placement of the feet during the drive portion of the jerk.

Learning the Olympic Lifts
The Stance
Mike Burgener with Tony Budding

The proper stance in the pulling, or jumping, position aligns the feet under the hips. This jumping position allows more force against the ground when driving the bar upward. This is also the most natural stance—the one that 99% of the population naturally assumes when asked to prepare to jump high: the feet directly under the hips. If the feet are too wide, the potential for power is lost. If the feet are too close, both balance and drive are sacrificed.The remedy is simply to consciously place the feet under the hips to begin the pulling sequence.
The width of the landing position is approximately 1 to 3 inches outside the jumping position, or generally under the shoulders, with the knees bent, chest up, back arched, and weight placed on the feet from mid-foot to the heel.The movement of the feet from the jumping to the landing position should be fast and aggressive, without any excessive lift of the feet (which is known as donkey kicking). This is true for the clean, the snatch, and the push jerk. (The split jerk landing will be covered in a separate article.)
A lot has been written about weight distribution on the foot throughout the lifts. From a practical standpoint, the athlete should simply concentrate on keeping the weight back toward the heels. The posterior chain (glutes, hams, low back), which is the source of our greatest power, cannot be fully engaged if weight is transferred forward onto the toes. In most athletes, the heels will rise at some point between the jump and the land, but the longer it can be delayed (within reason), the more power is transferred to the bar.
Common faults and remedies
If the feet are too wide in the landing position, the athlete loses the ability to receive the weight in a controlled manner, and his ability to recover strongly out of the low position is compromised.The same goes for receiving the weight with the feet too narrow, which both limits the athlete’s flexibility and reduces the stability of the body in receiving the bar.
The landing position should be the same as the bottom of a proficient front squat for the clean and the bottom of a proficient overhead squat for the snatch. Many athletes with otherwise good squats still catch too wide because they are uncomfortable with the dynamic nature of these lifts. Practicing clean drops and snatch drops are a great way to develop confidence in the proper landing position.
In the assistance exercises I call drops, the bar is brought to the proper receiving position for a power version of the lift (racked on the shoulders for the clean, and locked overhead for the snatch). Without heaving or jumping in any way, the athlete aggressively pulls his body into the landing/receiving position. The feet should come off the ground to move from the jumping/pulling to the landing/receiving position, and there should be a noticeable sound when they reconnect. The body should be kept tight, and there should be minimal sinking once the feet hit. Practice landing as low as possible, tightening the core and lifting the knees without jumping. Obviously, this should be practiced with very light weight at first.
If the athlete is still landing too wide, lines can be drawn on the platform/ground at the proper landing width.The athlete gets immediate feedback on the success of the landing. For extremely stubborn athletes with fully functional hips, a couple objects (perhaps something forgiving such as Dynamax medicine balls) can be placed just outside the proper landing position.There is some risk of injury with this, so caution should be employed.
Donkey kicking, or excessively lifting the in moving from the jumping to the landing position of the feet, is another common problem in the Olympic lifts. It creates too much hang time with the body, as well as instability in the landing, caused by too much impact with the bar upon landing.
Clean drops and snatch drops are excellent remedies for donkey kicking, as are clean lands and snatch lands. The only difference between drops and lands is that a slight heave or jump is permitted with the lands.The bar starts and ends in the receiving position in both. It can also help to cue the athlete to make the foot movement quicker, not louder.
Jumping forward is the third most common flaw in these lifts. The heavier the weight is, the more jumping forward tends to be a problem. It results primarily from juping too early—that is, jumping from the knees without a scoop or double knee bend, which will be covered in a future article) and/or keeping the bar away from the body. If the forward jump results in the athlete rolling onto their toes (as in the attached video), any attempt with a significant load is guaranteed to fail, as the posterior chain has been disengaged.
The simplest remedy is to draw a line on the platform parallel to the barbell. The athlete should begin the lift with their toes on the line and compare that with the placement of the feet in the landing position. You can also use cues such as “Weight on the heels,” “Keep the bar close to the body,” and “Be patient. Bring the bar into the hips before jumping.”

The development of proper mechanics and movements should always be done with essentially no weight (a PVC pipe or wooden dowel). It is a myth that adding weight will correct flaws. Adding moderate weight may mask flaws, but the athlete’s progress will be abruptly and artificially limited by the masked flaw. Once perfect technique is achieved at low weight, load can be increased gradually. If proper mechanics is lost at any point, the weight should be reduced until proper technique is regained.
These remedies can be used at any point to fix flaws. They can also be used as warm-ups to reinforce proper techniques. When training others, explain that they are going to jump the barbell through a range of motion, creating momentum and elevation on the barbell. Have them align their feet in the jumping position and then, on your cue, walk their feet out to the landing position, then back to jumping. After several repetitions of this, familiarity is established. Then, have them do several repetitions of jumping from the starting position to the landing position.This seemingly mindless exercise trains the mind and can prevent hours of frustrating attempts to correct improper jumping and landing stances.

Week Six of the Crossfit Games Open

April 26, 2011


Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups

and on and on…

This was the final workout of the Crossfit Games Open(http://games.crossfit.com/).  Several of our athletes(Phil Madrid, Mark Martinez and Peter Trevisani)  and one of our coaches (Crow Rising) have been competing in the Open. This entails doing each weekly WOD twice(once at the beginning of the week and once at the end) and submitting their scores along with thousands of athletes around the world. Competing adds a new a different element to Crossfit. We are so proud of these guys for stepping up and asking more of themselves.

This is a cute article that was posted on the Crossfit Games website. Just goes to show how Crossfit can be for every one!

Three Generations of CrossFit

By CrossFit on 04.25.11

Courtney Fitzharris is a 17-year-old competitor in the Open. A “sporty person” by nature, CrossFit came to her naturally. In fact, it’s all in the family. Courtney is competing alongside her mother, Lynne Fitzharris, and grandmother, Margaret Howarth in the 2011 Reebok CrossFit Games Open. This is a whole new kind of bonding.

The three generations of women workout at CrossFit Penrith in New South Wales, Australia. Lynne introduced the sport to both her mother and daughter, and both were hooked immediately. All are involved for different reasons, but are proud to cheer one another one during the Open Workouts … here are their stories.

The daughter. Courtney says she has always been athletic and fit, having played soccer for ten years and running cross-country. But now, her sport is CrossFit. She started in September 2009. “Up-to-date, my CrossFit journey has been awesome!” she says. “I love everything about it – the workouts, atmosphere, support, competitions, community, and my CrossFit family.”

After a soccer injury put her in a boot, Courtney turned to CrossFit, doing the best she could with her boot on. “I remember doing Barbara … and doing pull ups was a killer, as it was like weighted pulls ups.” But she found things she could do, even with her limitations. Now, she has given up soccer to fully concentrate on CrossFit. “In a nutshell, CrossFit has really made an impact on my life for the better,” she says. “I have enjoyed every second of it.”

Courtney now balances her studies, a part-time job in the café of a gym, Origin of Energy, where she also teaches group classes, and CrossFit competitions. One of her goals is to make it to the Games. Her workout schedule consists of doing every movement once a week, “consisting of running, rowing, O lifts, met cons, speed and power, hypertrophy, sprints, and core at least five times a week.” If she gets that all in, she allows herself two rest days.

Her strategy for the Games is to just take it one workout at a time. “I plan to take the WODs as they come, and figure out the best strategy I see fit, “ Courtney explains. “And when I do it again, I’ll assess what needs changing and either change the strategy or do whatever it takes to better my score.”

Having her mother and grandmother competing alongside her is a great motivation tool. “I love it so much! I couldn’t think of anything better.”

Mum. Now, at the end of Week 5, Lynne is sitting in 3rd place overall in the Masters 45-49 Age Division. No stranger to competition, she has been in the fitness industry since 1988. “I am a certified Body Pump, Body Step, Body Attack, and RPM Less Mills Instructor, and I have my cert one in CrossFit and my advanced coaching certificate in CrossFit.”

Lynne first learned about CrossFit in a “globo gym” where she worked as a personal trainer by a friend, Glenn Mitchell (owner of CrossFit Penrith). “Glenn always knew I was up for a challenge where my fitness was concerned,” she says, “ and would tempt me by suggesting workouts that sounded too good to refuse. He knew I would take the challenge, and there, my CrossFit appetite was started.”

Lynne, who describes CrossFit as a “breath of fresh air,” has been CrossFitting seriously since 2009. She entered the 2010 sectionals with the notion to simply support her teammates … and then ended up getting 6th place. “I realized after placing 6th that I can actually do this thing, and can hold my own a little bit, even against girls more than half my age.”

Her goals with CrossFit include to “keep healthy, fit, and happy first and foremost,” she says, “but this year, to make it to the top 20 in my masters category … and hopefully go to the U.S.A.” She’ll tackle the Open workouts, “ as I do with all my WODs – with everything I have got.”

Lynne’s strategy is to “Train, train, and train again,” she says. “The harder the better. It’s just how I like to do it.” As a former gymnast, stretching and flexibility are key. She says she stretches religiously.

Lynne is so dedicated to competing in the Open, she put off a trip to Africa with her husband for eight days to complete Workouts 11.511.6. She says the new format is “interesting, but stressful. My husband had been very understanding with me already knowing how much competing means to me, but missing the rest of the trip would be pushing his patience, too.” and

Lynne shares Courtney’s sentiment when thinking about having her family competing with her. “To me, my family and exercising are the best things in the world, so to have them both together means it doesn’t get any better than that for me.”

Nan. Margaret has been a member of a gym for more than 16 years, participates in a bushwalking group, does group exercise, and takes a boxing class. “I have always tried to be active, but with CrossFit, I feel fitter than I ever have,” she explains. “I like the moves and the different exercises. I have lost weight without even trying to, and I am definitely stronger.”

The 78-year-old, who has been CrossFitting for about 12 months, says she is competing in the Open simply for the fun of competing. “I will do my best in the sectionals and just enjoy myself.”

Margaret says she likes the new format for the Open due to the comfort of being able to do them in her own box, as well as being able to watch and cheer for her. “I enjoy going to Games days to watch my daughter and granddaughter compete because I like being with all the people at CrossFit Penrith. It’s very exciting. I am very proud of all my family.”

Breath and Weightlifting!

Friday, April 22

Skill: snatch


5 Rounds for time-

5 Shoulder Press

7 Push Press

9 Push or Split Jerk

(you owe five broad jump burpees for each time u put the bar down within a round)

Holy smokes! This workout was awesome (when it was over)! It didn’t look too bad on the board. Low reps made it less intimidating. But man, did it burn out the shoulders fast. There was a huge difficulty increase from the 1st to the 2nd round and burpees where inevitable for some of us(Nate and I especially).

At my Olympic Lifting Certification at  CrossfitSoCo (www.crossfitsoco.com) this past weekend, I learned how the Olympic lifters use their breath to help their lifts. I have been told for years to exhale on the exertion. I believe that this advice has it’s place (Pilates), but perhaps there is a better way to breathe when we are lifting weight. If you stand erect and breathe, you will notice that when you inhale, your chest expands and your shoulders go back slightly. When you exhale, your shoulders collapse slightly forward and your diaphram drops. When we are lifting heavy loads, the slightest change in our posture can compromise our lift. It can be something as minute as an inhalation or an exhalation. The Olympic lifters that were teaching my cert are of the mind that one should breathe in forcibly (like you are about to take a punch to the gut) before you begin your lift and that you should hold that breath until you are back in the rack. So, for example, if you are doing a push press: you would breathe in quickly and hard and hold it while you dip and drive to overhead and bring the bar back down into the rack position, at which point you exhale and repeat. This method gives us stability through our midline and keeps out posture erect. It gives our lift more integrity. There are many schools of thought on breath and weightlifting, this is just one of them. I have been experimenting with it since my cert and for me it seems to be helping.

How do you breathe when you are lifting weight?


Thursday, April 21
Skill: snatch
400 meter run
15 o/h squats 95/65

Benchmark’s serve a specific purpose in our constantly varied workout program. They appear irregularly and repeatedly  and are a precise and marked indication of our physical progress. We are able to see exactly how much faster and stronger we are getting. Nancy requires us to maintain balance, finesse and strength at an elevated heart rate.

Walking lunges, oh my!

Wednesday, April 20th
Skill ; snatch
400 meter walking lunges
(count steps and time)

Five minute amrap of Frans Big Sis
5 thruster 135/95
5 chest to bar pullups

“Hammer” time!

Tuesday, April 19

Skill. Front squat. Jerk.
5 rounds for time
135/95 power clean 5 reps
Front squat 10 reps
Jerk 5 reps
20 pullups
Rest 90 seconds


Enlarge image

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Dinner and a Movie

Monday, April 18

Main Course: Dead Lifts 2 per minute one every 30 seconds for 15 minutes

Dessert: 8min AMRAP 2 burpees,  4 Knees to Elbows,    6 Pull Ups, 8 Mountain Climbers

I am so excited for Coach Heather to come back and teach us all she has learned at the Olympic Certification in Colorado! I know many of you may be reeling from the no flip flop post last week, and maybe today I hollered at you about your inappropriate footwear for deadlifting but this is no joke people. Let’s all take a deep breath and get over it. Change can be hard, but it is good thing.

Take these ideas for example….

He who rejects change is the architect of decay.  The only human institution which rejects progress is the cemetery.  ~Harold Wilson

It is not necessary to change.  Survival is not mandatory.  ~W. Edwards Deming  (Thank you, Michelle.)

So anyway…we worked on the dead lift today as not only our skill but main WOD and the cool thing (I thought) that we talked about was that dead lift is not simply squatting with something in your hand. The dead lift is pulling up and pushing against the floor. You have to be just as engaged in a dead lift as you do in an overhead squat. Now while you may be new at this and you may not be puling a whole heck of a lot of weight…this still remains of utmost importance. We must pay close attention to form and our body mechanics when doing these Olympic lifts if we hope to add load and avoid injury. WORD TO YO MUTHA.

Whatta WOD!

Today’s Chipper was a knockdown drag em out kinda wod!

150 air squats, 100 pull ups, 80 kb swings 32/20, 60 MBC 20/14, 40 GHD sit ups, 30 ring dips, 20 T2B, 10 burpees

So how’s that for everything and the kitchen sink!? Nice way to cap off the week I’d say….but really I want to bring up footwear once again. Not only have we done a lot of running this week but we have also done a lot of lifting, two of things that bring up proper footwear the most. But what about just everyday footwear? How does that affect our bodies as athletes. Well the video blog from Kelly Starrett “athletes don’t wear flip flops ” really needs your attention. http://www.mobilitywod.com/2011/04/episode-219365-athletes-dont-wear-flip-flops.html I am definitely throwing out all of my flip flops, which always repulsed me anyway, after watching his video…maybe you will too. But all I know is I am glad he didn’t do the video about high heels…those are one form of footwear this athlete refuses to give up! ( at least for now….)

Have good weekend everybody! And be sure to see Rod Harrison’s play at El Museo Cultural this weekend at 8pm!

Run, run, run

Skill muscleup.
1600 mtr run
30 single arm kb clean and thrusters (20k/12k)
800 mtr run
20 single arm kb clean and thruster
400mtr run
10 single arm kb clean and thruster

The thing that people talk about hating the most is definitely running. When I started Crossfit, I couldn’t run around the building without stopping. Now I can run at least a mile(1600 meters), probably further. I still have not developed a love for it, but I can do it and I am getting better at it every time we run. This is certainly a reason not to avoid the things that we like the least. In Crossfit, we can not avoid our weaknesses and therefore we allow ourselves to strengthen them. “Constantly varied” forces us to constantly improve things we may otherwise avoid. This makes us better, tougher, stronger and more able, both inside and outside of the gym. Running may get less intimidating, less daunting the more we do it. We become well rounded athletes.

Once again, Mona Malec has written something that has brought tears of joy and pride to my eyes. It makes me want to scream it from the rooftops. Mona, we love you so much and we feel blessed by your presence and your effort every single day!

fuck you skinny.

by Mona Malec on Friday, April 15, 2011 at 9:51am

There is an image of a crab crawling out of a bucket and as it crawls toward the top to escape the eventual boiling pot and clarified butter; it is the other crabs that drag the escaping crab back into the bottom of the bucket.

I have heard many people use this analogy to describe their families or their cultures or their homtowns in this way.  As you try to make things better for yourself, it is the people around you that pull you back into the very thing you are all complaining about.

ok, so get to the point mona…

Thankfully, I have had very few “crabs” in my bucket of friends.  I have had the occasional crooked eye..especially when I describe the way I approach food now.  No big deal.

But there is one person in my life who is the perfect example of the crab.  When I started doing Crossfit and I would describe the work outs…this is what I would get;;

“I’d never do that…I don’t want to get all bulky. Women aren’t supposed to look like that.”

” They can’t make you run like that, you don’t know how and they are making you do things you shouldn’t do yet.”

” If you need to work out that much, they really don’t know what they are doing.”

” you are gonna get so much heavier because you are lifting weights, I thought you wanted to lose weight.”

Then the Paleo challenge…..

” You have to eat some whole grains, that sounds really risky.”

” Why would they MAKE you eat that way just to go to their gym?”  (they DON’T)

” Well, *I* don’t do well on wheat..but you love pasta…you need to eat what makes you feel good.”  (um, I do.)

Then…this person in my life…saw me in my new workout pants….guess what they say?

Come on, guess…

I’ll wait for it..

“Gee, you have  the skinniest legs in the world.  Do you really think you should be losing THAT much weight?”

Are you kidding me?

I am not skinny..I am strong….so far from skinny…I don’t even wanna be skinny.

Do you have a CRAB?  how do you deal with them?

I honestly just stopped talking about what I do…and focus on my health and leave it alone.

hee hee

Hand Maintenance

Skill. Muscleup
5 minutes double under practice
5 rounds for time:
30 pullups
20 med ball cleans
10 burpees
5 Toes to bar

So, today’s workout had tons of pullups and we had a couple of ripped casualties. I found some great information on line about how to prevent hand rips and how to take care of them after the damage is done!

Hand Health: What to do with your CrossFit paws.

from Crossfit Center City

22 July

“So you’ve joined the ranks of us who are doing more pull-ups than we ever knew could exist in a year in a day…

and you’ve ripped your hands because, you know,  that’s what happens when you do a kajillion pull-ups (approximately).

Fret not, sweaty friends.  There is hope yet for you.

First off, let me direct you toward wiser people than myself.

  • There is an entire series written on Hand Health by a dude named Keith Wittenstein up at CrossFit Virtuosity. Here’s the first part of the series. I would strongly recommend reading the entire thing.

  • You should really look into taping your hands.  By your own tape from a Sports Store and just keep it around your gym bag, your shoe, or your lock box (as the situation will sometimes call for on a “Death By Pull-ups” day…)  Here’s a video that shows you how to do it. No joke.  It helps.  And don’t get all feisty and rip it off and throw it around the gym because you feel like you’re slipping a bit at first.  Give it some time.  I tape up for any WOD that puts me over a hundred pull-ups.  Plain and simple.  Anything less and I figure I want to build up a non-taped tolerance.

  • If you’re Oly-lifting for the first time you can also tape around your thumb when getting used to using hook grip.;) No biggie.  You’ll still adjust eventually… but you may not whine as much.

Secondly, let me give you a very concise “how to” on prevention.

  • File down your calluses with a ped-egg. Just do it. This doesn’t mean shaving your calluses down to the bone… it just means making it so that when you grip the bar your callus isn’t on side of the bar while your palm is on the other… this is what makes you rip!

  • If you choose not to tape (and you should tape for anything over 100… and definitely if you are still ripped, and REALLY if you are a beginner and ALWAYS ripping – duuuuuhhhh) then watch your hands.  Make sure your calluses aren’t building up to the point where they are going to rip.

  • Don’t keep re-gripping the bar.  Ideally your hands shouldn’t have to move around that much on the bar.  They should stay in one place.

  • Don’t use TONS of chalk.  Chalk is meant to be used to lightly dust your hands… not ice them!  Lebron, this means you!

Finally, here’s a basic how-to on what to do when you do rip.

  • You can finish the WOD if you want… but really. I’d say if you’ve got more pull-ups left than you can deadhang in one go… don’t bother. There will be OTHER days… but ripping MORE takes you out of doing pull-ups for weeks at a time… even months.  Don’t do it, ladies and gents.

  • Once you finish the WOD it will be time to show other people your rips, wince in pain, clorox your barbell or bar, etc.  Do this with great relish and you might even end up on this here blog.

  • You want to wash your wounds as soon as possible as this is a GYM… people do sweat and though we do have it cleaned frequently – y’all are filthy!  All kidding aside, there is hydrogen peroxide available.

    It will sting.  You may scream.  You will not like it.  As the saying goes, you can cry – but don’t be a baby.

  • Once your wounds are washed I would highly recommend going home and cutting away any scraps. Do not give said scraps as mementos of love to your trainers.  We do not want them (ok.. that’s a little bit of a lie.. I once hung up someone’s hand scraps on the wall for about a year next to my desk.) Common tools are washed nail clippers or small scissors.  If you use your teeth you get extra points for being NASTY.  If you’ve got blood blisters… don’t pop them.  If you want to go the truly medically recommended route (cue disclaimer: because HEY, I’m NOT A DOCTOR THIS IS ONLY WHAT I WOULD DO IF I WERE YOU!  IN FACT CONSIDER THIS NOT ADVICE AT ALL BUT MERELY A STORY…) I would not cut any blisters you have.  All that said – anything loose should be snipped so it doesn’t rip more.

  • Clean out your wounds again… and throw some antibiotic on there just this once but not all the time, the wounds need to breathe a little to heal properly.

  • If you want them to heal well, toss some salt in your hand and hold it. Don’t hate me… but really… your hands will heal MUCH faster if you do this.

  • Now, when you come to class… you had better be taped or you had better TELL us that you have ripped hands. There should be none of this pseudo-heroic usage of raw paws for “Fran” the day after “Angie”.  If you are taped in most cases you can do anything with torn hands… if you are not taped you will be doing ring rows or some such bizness or… well I’m just not even going to talk to you.

  • At work and around the house if you’re still ripping when you’re doing normal things you can buy this stuff called New Skin (available at CVS) to help things heal faster. You can also tape if during every day life if you need to.  No matter what have a period during the day where the wound is open to air.  Night-time is usually a good time for this.

Every tissue has its limits… whether it’s your quadriceps muscle when you squat a new PR, your stomach as it stretches to accommodate food, your brain as it struggles to acquire glucose or what have you.  Your hands will rip at some point because you are doing CRAZY things to them all at once.  The trick is to let them heal properly and to be sure that you are not expecting more of them than they can give.

Example: I used to rip all the time when I did pull-ups.  Then I ripped only when I did like 55.  Then 69-71 was the magic realm of ripping… now 100 usually doesn’t do anything to them.  Anything past that I’m not sure yet but I haven’t ripped badly (so bad I couldn’t do a WOD) in about a year now.

One last little word of advice: don’t expect your friends to understand the rips.  That’s ok.  They’ll understand other things like how to run for 3 miles every day or how to do calf raises with intensity perhaps.  When you shake hands with new friends… they’re going to be a little scared.  That’s ok.  Superheroes are used to that.”

Mobility WOD