Wednesday, February 25th 2015
Tomorrow we will be working on Toes-To-Bar (T2B) during the skill section. Like many things we do, remember this IS a skill. We will take all of our recent kipping practice and apply it to getting our toes up to hit the bar. We will also have several scaling options that will be great progression movements to help you get them.
All of these bar movements can be tough on your hands and we want to avoid your skin ripping at all cost. There are basically two qualities that make your hands susceptible to ripping. Your chances increase a lot if you’ve got either a) soft hands with little or no callus build-up (like most who are new to CrossFit) or b) too much callus buildup that makes bumps or ridges on the surface of your hands that create friction against the bar. We will help you work on good grip position to minimize risk, but there is a lot you can do to protect your hands on your own.
For those of you with softer hands, there are several ways to protect them during the workout. One popular way is using tape — here is an easy step by step that should help your hands as you develop grip strength and your skin develops for the demands you are placing on them.
Another way is wearing gloves or grips. Many CrossFitters swear by these (inspired by gymnast grips used for rings and uneven/parallel bars)
And last, but certainly not least, tending to your callouses (once they develop) is THE most important thing. While this guy isn’t the most inspiring, the steps he takes to manage his callouses is spot on. All the items he’s using can be found at the drug store and aren’t more than a few dollars each. Most of you won’t need the callous razor (which he shows first), but over time you might!:
SKILL WOD
10 Kipping Toes to Bar/Knees to elbows
Open Hips on a Box
4 Rounds
WOD
40 Sit ups
15 Hanging Power clean
40 Box jumps
15 Hanging Power clean
40 Sit ups
15 Hanging Power clean
Fitness 95/65 (20/14)
RX 135/95 (24/20)
RX+ 155/105 (40 t2b for final 40 situps)
Eric and Coach Chris working the snatch from the hang…
