5-4-3-2-1 minute intervals of:
3 burpees
6 knees to elbows
9 plate thrusters 25/45 
1 minute rest between intervals

Hand Maintenance

Over the past week we’ve seen some pretty gnarly blisters on the hands of our athletes.  Ripped open hands are not cool people! They inhibit your training for the remainder of the week.  It is your job and responsibility as an athlete to learn how to maintain your hands so that the can go to work for you, day in day out at Roots.

With proper love, care, and affection you too can have well-kept, 100-pull-up-strong, blister-proof hand calluses. All it takes is a measly 2 minutes every few days with a hand razor.

Here are some tips:

• Wash you hands as soon as possible after a workout in which you used chalk.  Follow-up with a good alcohol-free moisturizer.
• Keep your hands hydrated – drink water, use lotion (lotion your hands while reading an email – see, multitasking!)
• Use a hand razor to sand/shave down and smooth over calluses.  Eric has also used his Dremel tool to shave them down.

With a hand razor, the goal is not to completely remove the calluses but to prevent them from becoming really large tough bumps of skin on your hand. In a workout on the pull-up bar, those tough bumps rub against the soft skin underneath and cause friction.  This friction creates heat, a blister forms, and then wham!, you’ve lost all of the tough skin that once protected your hand.  Keep those calluses in check and working for you!

Here’s a link to the Tweezerman Safety Slide Callus Shaver.  Every CrossFit house should have one.