Blog Archive

19 Dec 2011

What happens to "Lost and Found" at CCF. Keep track of your stuff.

Workout of the Day
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds;
and then,
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (70/53)

We’ve certainly had our share of tears in the gym this month with the increased volume of pullups, and it seems like there are always another 100 pullups around the corner.  I thought I’d point you to some expertise on the matter:

From CFI:

CF Invictus Tape Step One

How To Tape Your Hands
Written by Calvin Sun

Every CrossFitter has experienced a torn callus but I think it’s completely avoidable if you take the proper precautions. Perform callus maintenance regularly, don’t use too much chalk, and avoid workouts with hundreds of pull-ups. But what’s a CrossFit athlete to do when the inevitable tear happens? Taping your hands is certainly a good option. The problem I see is that most people have no clue on how to tape their hands. The most common “technique” I see employed is simply taking a length of athletic tape and wrapping it around the palm several times. Without a doubt, this is the best way to waste athletic tape and do absolutely nothing to protect your hands. Anyone who has taped with this method can tell you, a few pull-ups is all it takes to turn this shoddy tape job into a rolled up bundle of tape, chalk, and skin.

Most tears occur at the base of either the ring finger or middle finger, so it’s pointless to tape your palm. The best way to protect your hands and to prevent tears is to cover these hot spots. A former co-worker of mine was a gymnastics instructor and a few years ago she showed me this great way to tape the hands:

  • Step 1. Take approximately 5 inches of standard athletic tape and fold it length wise. Wrap it around the base of your finger and overlap the excess. The ends should cover your tear/hot spot.
    CF Invictus Tape Step One
  • Step 2. Take another length of tape approximately 10 inches. Tape the wrapped section to one end of the tape and fold width wise so that the other end of the tape also covers the wrapped section.
    CF Invictus Tape Step Two
  • Step 3. You now have a grip for your hands. If you did it correctly, there should be enough excess below the wrist joint to secure it with tape. Simply wrap some tape around your wrist to hold it in place.
    CF Invictus Tape Final Step

Instead of having 1 or 2 layers of tape to cover your callus tear, you have 6 layers of tape over that spot if you use this technique correctly. You don’t have to wait until you tear to use this method either. If your callus is already showing signs of failure and there’s plenty of pull-ups in the WOD, you might want to consider taking some preventive measures.

Workout of the Day
Four sets of:
Weighted Pull-Ups x 4-5 reps
(pin your chest to the bar for one second before descending)
Rest 90 seconds
Handstand Push-Ups x Max Reps @ 2010
Rest 90 seconds;
and then,
Descending reps, 10 to 1 of Ring Dips, coupled with ascending reps, 1 to 10 of Pull-Ups, for time. So . . .
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
8 Ring Dips
3 Pull-Ups
. . .
1 Ring Dip
10 Pull-Ups
(advanced athletes – perform chest-to-bar pull-ups)

Do you know Chris?  Of course you do!  Chris is one of our ardent CrossFitter’s, holds a bunch of degrees from ASU, is prepping for law school, and has gotten his whole family interested in this crazy CrossFit thing!  Oh, he’s also lost 140 lbs from his all time high, first through nutrition, with CrossFit as a topper.   Chris is also hosting our Swimming Workout this Saturday at his pad!


Read More

We had a great event on Saturday for our “Grace” challenge finals. Nine competitors came along with a smattering of others who did the workout and we saw some great times and, more importantly, a TON of improvement. The results follow:

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