WOD
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Posted March 10, 2010 in WOD by Turbo

Thursday, March 11th, 2010

Not cool

Workout of the Day

Deadlift 3 or 5 RM (add 5-10# to best)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans
Strict Pull Ups

*Perform Power Cleans at 75% of 1 RM

Sectional Athletes Rest Day

A few words about torn callouses

I’ve been meaning to post about this for a while and I noticed that Brendan commented on it as well, so here goes.  We’ve become almost obsessed with those “badges of honour”; you know what I’m talking about…  bruises on your collarbone from cleans, bleeding shins from deads and torn calluses from pullups.  We act as if these are signs of strength.  In many ways they are, but they also reveal our weaknesses.   We’re all guilty of having done it at one time or another.  In fact, I’ve got ripped palms at this very moment.  I could attribute it to the over 200 pullups I did in the span of 48 hours, but that still doesn’t mean it’s cool.  Read this post from Freddy over at CrossFit One World.  He provides perspective on torn up hands.  The fact is: if you are strong at strict pullups, you won’t have to kip so hard.  This is exactly why we discourage kipping until our athletes have the strength to do dead hang pullups on their own.  So what can we do?

1) Get stronger so you don’t have to kip so damn hard. Lots of strict pullups, negatives and weighted pullups.  The coaches will help you with this.

2) Unless it’s a competition or some other exceptional situation, stop the workout as soon as you start bleeding all over the bar.

3) Consider factors that are creating extra friction.  Gripping the bar too hard, under moisturized hands, over moisturized hands, sweaty hands, too much chalk, a taped bar.  A taped bar for instance, helps with grip because it creates a ton of friction.  This is why a lot of athletes prefer to use a taped bar, but I know that I get more rips on a taped bar.  We’ve actually gone through over 20 rolls of tape in the past 2 1/2 weeks!  If you use tape your hands regularly, I would encourage you to bring your own as we only carry small amounts for first aid purposes and for the rings.  At the current usage rate, we may need to start charging for it.  I would also ask that when you tape the bar, only use what you need for your spot and remove it if you get any blood on it.

4) Learn where your breaking point is and prepare for it.  Most people don’t rip until they hit a certain volume of pullups.  For me, it’s about 100 on a taped bar and at least 150 on a non-taped bar (I just discovered this recently).  If you know what that point is, take a couple of extra minutes to tape your hands or get some gloves ready.

Love your hands…

Coach Turbo

12 Comments to “Thursday, March 11th, 2010”

  • Tapout
    March 10, 2010 at 9:33 pm

    yup…I’m getting tired of ripping so much…it’s not fun…so def need to get stronger…and reduce my kip…

    Lately I’ve been wearing my gloves for first couple sets of pull ups on wods…and that has been helping me rip less…but as soon as my hands start to sweat in the gloves I have to take them off cause they start to bunch up…using less chalk doesn’t seem to work…but I do want to try and do pull ups off the tape and see if I can do that…

    May the rips RIP…

  • mikep
    March 10, 2010 at 9:42 pm

    I read Freddy’s post a few weeks back and it resonated with me. I absolutely hate ripped hands and other small injuries that seem to come along. Maybe it is because in my job deliberatly hurting yourself can be a chargeable offense, I don’t know. I do know that I am a big baby when my palms are ripped up so I try to avoid it like the plague.

  • b-mac
    March 11, 2010 at 12:33 am

    …is this a sectionals rest day?

  • Stephen
    March 11, 2010 at 12:55 am

    @MLC
    sherlock holmes is the man.

    @b-mac
    Yup. Rest day for sectional athletes.

  • Kimberly
    March 11, 2010 at 10:32 am

    Nothing better than deadlifts to start your day :)

    210×5 and since I could still walk after finishing the last rep I decided to keep going…220×5 new PR! I’m glad I trusted the 55# increase Brad suggested, I was pretty skeptical :P

    12:53 for the WOD using the old blue band and 65# cleans

  • Erika
    March 11, 2010 at 11:19 am

    I agree with Kim – love those deadlifts!!

    190×3 – new PR!!

    8:?? for the wod – did a modified wod today using 45# and the blue band and starting at 9 instead of 10. Was an active rest day.

  • brendan
    March 11, 2010 at 2:15 pm

    I’ve pulled my earlier comment bc I’m not sure it was clear. I’m on my iPod now so I’ll sit on this for a bit and maybe write something up later. In the end Tania and I are looking at some shifts in practice we think will be healthier for each individual and our community. For now I think it’s valuable to understand that tears are injuries. Help us help you avoid injury by letting us know if it has been a problem.

  • Erika
    March 11, 2010 at 4:14 pm

    @brendan
    I thought your earlier message was clear. I’ve never had a problem with tearing – but then – I can’t kip!

  • Eric
    March 11, 2010 at 8:53 pm

    Today…..was a good day…..I P.R’d deadlift. Three reps at my previous 1RM//// 435×3 :)

    The cleans were nice and tough…..

    Good WOD guys…..

    Thanks,

    Eric

  • stephen
    March 11, 2010 at 10:19 pm

    @Eric

    Solid work on the deads…nice big PR…congrats! Glad you’re shoulder’s better and you’re back at CFW on the regular…

  • chris
    March 11, 2010 at 10:22 pm

    Eric – that was a treat to watch you pull that #435 off the ground!

  • E.
    March 12, 2010 at 4:45 am

    Thanks Stephen and Chris…..always a pleasure working out with you guys…..

    legs are pretty stiff from those thrusters….and the power cleans, and the deadlifts…..

    More please……. :)

    E

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