“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Hand Care:
There are 2 critical points to hand care: Acute Care and Upkeep.
Let’s start with Acute Care: So you’ve done Angie and the 100 pullups have turned your hands into hamburger. What to do know? While you’re at the gym you need to pull or cut the loose skin off, it hurts and it’s weird to do but leaving it simply will not help as it will eventually fall off anyways. I like to pull as it doesn’t leave edges that will eventually pull off anyways. Make sure one of us sprays your wound down with the antiseptic we have. Try to avoid getting water on your hand becuase this hurts like none other.
You are essentially treating a burn when you’ve torn up your hands. For the first day I would recommend covering it with something like cloth bandaids. I like to put some pain relieving neosporin on there as well. Some of you may have tried New Skin. I have not but ancedotally I hear it is very ,very painful for about a minute but then forms a layer over the tear. From here we recommended leaving it uncovered over night so that it hardens a little bit, some cracking is normal but can minimized by careful use of moisturizer. I like to stretch my hands everyday to potentially avoid the cracking. You can still workout but you might need tape to cover the wound, please bring your own cloth athletic tape to make hand gaurds with.
You will develop calluses from working with rings and barbells. All a callus is is an area where you rskin has become toughened up. It effectively works to protect you from the world. It will general take around 4-8 months of exposure to develop calluses. You can harden your hands and develop the calluses faster through the use of rubbing alcohol or salt water soaks. However this becomes a double edge sword, where the skin becomes too tough or inflexible it tends to tear, so we want a happy medium. Were looking for a thin supple layer of callus. Any way you achieve this is good: sandpaper, pumice stones, using a knife,etc. Either way you want to leave some callus on the hand. To keep it supple use any type of moisturizer you’d like, it’s all good.
It’s important to realize that hand tears are just part of the deal when dealing with gymnastic movements and barbell. Calluses take time to develop and to protect. And sometimes even then they will tear. Do your best to protect them and be prepared for when they do rip.
Crashed and burned this morning. I always forget how much doing just a couple extra reps takes out of you for the later rounds. I don’t think I’m going to be able to walk around Six Flags today…
ouch…second day back was very painful…when I went to take a shower I could barely get my shirt off my arms are so sore
Those are my hands in that pic! Nice. Now they look that way again after the Monday WOD. Ouch! Slathering on shaving cream is impossible with hands like that. Hope tomorrow is a leg day cause my hands aren’t doing any pullups.
Nice one Chad.
Tomorrow they will probably post a picture of you pissing black.
Paul, great post…will just try to follow all that advice and hope for the best. You did mention the saline soaks, but moderate amount. What constitutes moderate? Thanks.
Any ladies….need some new shoes and was looking at cross trainers as a way to get a little running in, but hopefully also get something better adapted to the weight work, etc. Does anyone have any recommendations? Thanks!
Kathrin,
Once or twice a week should work well. Let us know if you see a difference.
Also that was one of the most poorly written post i’ve had in a long while. Sorry ’bout that. Went back and cleaned it up a little bit.