After all this bar work, pull-ups and kettle bell swings, you will start to see the development of some "masses" on the palms of your hands up right below where the fingers meet. These are your callouses. They are very important to you as one that lifts weight because it is your skin toughening up to be able to handle weight and object. But there comes a time when those callouses get to big. And if you dont tend to them and keep them at bay, then you will get the dreaded hand tears. These tears are painful and take some time to heal. So what do you do? You need to invest in a "ped-egg". This is like a small cheese grater for your heels and feet but they work great for your hands as well. The object is to get the bulkiness out of the callous. Bring it down to where its even with the rest of your skin. Be careful not to take it too low or your skin will be too sensitive and you wont be able to hang on the bars. Once you take care of the palms, its a matter of precautionary measures. YOu may have seen the gymnastic straps some will wear, or others will put tape on. These are all great ideas. The point is not have so much on that you have a large mass of stuff between your hands and the bar but just to give you a thin layer that will give you some protection. Invest in some tape or the straps. Buy a "ped-egg". Take care of your hands and they will take care of you!!
GOOD LUCK TO ALL THE INFERNITES THAT WILL BE COMPETING AT THE CROSSFIT FTF COMPETITION THIS WEEKEND!!!!! WE ARE SUPER EXCITED TO SEE YOU SHOW WHAT THE INFERNO FAMILY IS ALL ABOUT!!!!!! WRECK IT EVERYONE!!!! WRECK IT!!!!!
Congratulations to Dustin Virgil and Curtis Fortune who are opening Atascadero Crossfit and having their Grand Opening at 10am-5pm, 3232 El Camino Real. Welcome to the CrossFit Community!!!!
FEEL THE NORTHERN HEAT!!!!!
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"No 5 Sec Rule"
INFERNO Warm-up x 3
Complete the following:
In Teams of 2 Complete the Following:
Buy in: 800m Run w Bumper (45#, 25#)
*one person must be carrying the bumber at all times during the run.
100 reps Thrusters (95#, 65#)
*the bar cant touch the ground or the whole team has 10 burpees before they start again
80 reps Pull-ups
*someone needs to be on the bar the whole time or team has 5 burpess before they start again
100 reps Wall Balls (20#@10', 15#@10')
*ball cant hit the ground at anytime or team has 10 burpees before they start again
80 reps Hang Power Snatch (95#, 65#)
*bar cant hit the ground or the team has 5 burpees before they start again
Cash Out: 800m run.
*one person must be carrying the bumper at all times during the run
.
ON RAMP CLASS Day 3: Magic Intensity and Work, Shoulder Press, Push Press, Push Jerk
.
MWOD........you know what hurts. grab a roller, a ball, a band, a bar and go hunting for better mobility!!
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