It happens to the best of us. Sometimes, despite prevention through proper hand care, self discipline, and movement substitutions… you’ll tear a callous. Here’s what to do next.
So You Ripped Your Hands
Despite its regular occurrence in CrossFit boxes, a hand tear is an injury, whether it’s a minor blister or a bloody, full-on blowout. Let’s treat it as such.
1. Wash Those Puppies. There’s no sugar coating this one. It’s going to suck. But an open wound needs to be washed with soap and dried thoroughly. Bite down on a chewy RxBar and shove those mitts under a running faucet, Hoss.
If you’re a huge whimp, let’s at least use some wound wash. We keep Arm & Hammer Simply Saline Wound Wash in our first aid kit. And the best part: NO STINGING. (Cue angels singing.)
2. Use What You’ve Got. If the displaced strip of skin is still hanging on, don’t rip it off! Pulling on that chunk of flesh could make a bad situation a lot worse. Instead, pat that baby back into place. It will provide valuable protection for the raw skin underneath for the next day or so. Don’t worry, we’re not going to leave it flapping around. Keep reading.
If that skin is already history, skip on to #3.
3. Cover That Sucker Up. Time for antibacterial ointment and a bandage. Palms are sweaty messes, so you’ll want to use something with strong glue, like a fabric bandage.
(Editor’s Note: My favorite is New-Skin Liquid Bandage. Heads up, it stings like CRAZY for about ten seconds, but later on you’ll be able to wash your hands and hair without yelping in pain.)
4. Clean EVERYTHING You’ve Touched. Make sure to run antibacterial wipes over every surface you’ve come into contact with, including floors, equipment, and rigs.
But I’m Not Done With My WOD Yet!
We give you full credit for wanting to finish, but let’s do it smartly. Remember, you’re technically injured. You absolutely must go through the steps outlined above before you continue. Don’t finish your WOD with gaping wounds on the floor/rings/barbell, etc. That’s just gross, and asking for an infection.
Once you’re patched up, we’ll need to substitute some movements. Here are a few suggestions:
Nix pull-ups. Sub ring rows.
Muscle ups and bar muscle ups will need to wait. We recommend ring rows (feet elevated on a box) plus ring dips.
Skip toes-to-bar. Subs: GHD Sit-ups or V-Ups on the floor.
When you’re finished, you’ll likely need fresh, sweat-free bandages.
Healing Up + Prevention
Healing up can take anywhere from a couple of days to a week or more. Make sure to keep your hands clean, and avoid movements that could re-open your wounds. A rich balm like Aquaphor, Bag Balm or WOD Welder will keep your skin pliable and speed healing.
Your CrossFit friends may post pictures of their torn up palms as a badge of pride, but make no mistake: Hand tears are an injury that can throw off your training just like a sprained ankle or a tweaked back. Hand rips happen to just about everyone, but luckily there are things you can do to keep them at bay and keep your WODs on track.
Tame Your Callouses
If your callouses build up, it’s just a matter of time until they tear. You can maintain your mitts daily with a pumice stone like this one, preferably while you’re in the shower, so your skin is soft and pliable.
If your callouses build up faster than a pumice stone can handle, you’ll want to bring out the big guns: A razor-based callous remover. Don’t let the razors scare you, it’s difficult to take off too much skin. A few words of wisdom: Use it after you’ve showered, take off only a thin layer of dead skin at a time and replace the razor frequently.
It cannot be emphasized enough: You must work these methods into your daily or weekly routine. Shave your face/legs, shave your palms.
Moisturize
Now that your palms are baby smooth, let’s condition your palms so they stay supple instead of building into dry, calloused ridges.
A good pick for this would be a shea butter- or beeswax-based formula that will really seal in moisture. Nothing runny or thin here. CrossFitters swear by the W.O.D. Welder Solid Salve (available at Rogue Fitness in a handy kit). We’re also big fans of Trader Joe’s Head to Toe Moisturizing Balm, and at a pocket-friendly $3.99, you can feel free to slather it wherever the sun shines.
Check Your Chalk Addiction
Ahh, the chalk bucket. Is there a brighter beacon of hope in the depth of a nasty WOD? Most CrossFitters would say “hell no”.
Sorry to break it to you, chalkophiles: Over-dependency on that white powder could be causing some of your palm problems in the first place.
Chalk creates friction, which is awesome the moment your sweaty palms are trying to stick to a slippery pull-up bar, or attempt a new snatch PR. But over time, with many reps, that friction tugs at your skin, adding to the likelihood you’ll tear.
Chalk is excellent at attracting moisture, including sucking it right out of your skin. As we mentioned above, the drier your palms, the more callous build-up you’re likely to experience. When you’re done with your WOD, wash your hands. Even if your hands don’t look powdery, the chalk is still in the tiny cracks and crevices of your skin.
If you suffer from super-sweaty palms (who doesn’t?!), use a towel to dry your hands between sets, before you hit the chalk bucket.
Loosen Up (Your Grip, That Is!)
If you’re death gripping the pull-up bar, you’re creating friction that will pull on your skin further and further with each rep, building the mountainous callous ridge that makes people cringe when you shake their hand. On pull-ups and toes to bar, make sure you’re leaving a little room for movement, especially if you’re kipping. (This will also keep your grip from prematurely fatiguing.)
So how does one go about creating a secure grip that won’t create callouses? Next time you hop on the bar, a small tweak could make all the difference:
Use Protection
Palm protection used to be considered “whimpy” in some CrossFit camps. But most of us are not welders, and we can’t wander around in our professional worlds, shaking our rough, burly hands with clients. “Do those gloves match your purse?” a meathead may taunt. Hell yeah, they do.
There endless options to protect your hands, but we’ll cover some of the most popular here. It’s worth clarifying: These methods are useless if you don’t take the above steps to keep your skin in good shape in the first place.
Just the Palm, Please
In the CrossFit9 Pro Shop, we carry The Natural Grip, a quick option for people who like to tape their palms. Flexible, soft, thin, and far more durable than tape grips, these will last a few months with regular wear. Our packages come with a roll of tape included, perfect for taping the bottom of the grip, and also taping thumb knuckles.
Another option gaining popularity is the WOD JAW. No tape necessary, these secure with a velcro strap, and feature a comfortable, flexible fabric palm. These are perfect if you’ve tried traditional leather gymnastics grips and found them to be too thick, uncomfortable, or hard to break in.
If palms-only protection is your jam, your thumbs might get the raw end of the deal. We like Scary Sticky Goat Tape for taping the thumb joint so it doesn’t rub during a full grip on the bar.
Whole Hand Coverage
There are some definite upsides to keeping a pair of gloves in your gym bag. They’re faster than fumbling with a roll of tape, and they’ll pull double duty when you have to push a hot sled or grip a cold barbell.
If you’re all about convenience, check out the HumanX by Harbinger Wrist Wrap Glove, which caught our attention thanks to the built in wrist support. A hardy, cheap option: The Mechanix Glove, available in men’s and women’s sizing. No bells and whistles, but they’ll last for many pull-ups.
If Worst Comes to Worst…
You can take care of your palms, use chalk responsibly, grip the pull-up bar like a champ, and sometimes a tear will happen anyways. We know, we know. Life’s not fair. Not to panic… we’ve outlined the steps for rehabbing your hands real quick here.
If you hate the title, this is for you! WIN $50 OFF YOUR MEMBERSHIP!
PRIZE: $50 OFF Next Month’s Membership!
We challenge you to tackle the things you hate most, ESPECIALLY if it’s endurance movements. During the month of October we’re looking for the biggest time improvements in these benchmark tests:
5-Mile Air Dyne
1-Mile Run
2k Row
1k Ski
You’ll retest all four each week of October. The results must be entered into Wodify. For instructions on how to manually enter your performance into Wodify, click here. You’ll find the tests under the Metcon category written exactly as shown above.
Week 1: Oct 4-10
Week 2: Oct 11-17
Week 3: Oct 18-24
Week 4: Oct 25-31
Happy sweating! 3 … 2 … 1 … GO!
UPDATE: We Have a Winner!
Congratulations to 9’er Rick Raimo, who dedicated a ton of energy to completing the October challenge!
I vividly remember that I took a glimpse in the mirror. I hardly recognized myself. I used to be athletic when I was younger and I came to realize I had really let myself go physically. At the time I was suffering from chronic back spasms that would leave me debilitated if I simply moved or twisted by body the wrong way. This was due to my increased weight, which was over 240 pounds at my heaviest point, and lack of activity. I made a promise to myself at that moment that I was going to be in better shape at 40 years old than I was in my early 30’s, not only for the myself, but for my young family.
I started dieting and working out on my own. This worked for a little while but I noticed that I wasn’t pushing myself harder and I had hit a plateau. One day my back spasms started and I was in pain for a few days. My sister in law recommended that I visit Dr. Lance at Rx Chiro. After looking me over he recommended that I check out CrossFit9 because even though I was working out on my own, I really wasn’t targeting the muscle groups that would strengthen my back enough to avoid injury. I agreed and decided to give CrossFit9 a shot.
I arrived early to my first foundations class on October 1, 2012 at 7:00 AM. The 6:00 AM class was wrapping up a 5K run (thank god they weren’t making me do that on my first day). Steve Ashton was my foundations trainer and asked if I could get down into a squat. No … not even halfway. Could I do a pull up? No, I struggled to inch myself up a little bit towards the bar. What’s a burpee? I realized how out of shape I was and it was exposed for everyone in the building to see, but the great thing was that I knew that there were others that went through the same beginning struggles I was experiencing. Everyone was very supportive.
I stayed consistent with my workout routine, cleaned up my diet and totally changed my life. In April, I hit my 40th birthday and I can honestly say that I kept the promise that I made to myself. I’m stronger and healthier than I have been in years. I am surprised by some of the accomplishments I have reached in the past 3 years but now it’s time to set new goals. Here’s to getting in even better shape by 50!
SPECIAL INTRO PRICE: New CrossFitters can get 3 months unlimited access for $300 (a $405 value)! Sign up here to find out more!
CrossFit creates the ideal conditions in which to lose body fat. Lean muscle gives tone, fortifies your skeletal structure, and increases your resting metabolic rate. High-intensity, constantly varied workouts scorch body fat in a short amount of time, while benefitting both your aerobic and anaerobic capacities.
Why does CrossFit work for fat loss? Glad you asked…
\We all know they’re coming up in the CrossFit Open: Double Unders. So this month’s challenge is:
As many Double Unders as possible in 5 minutes. The athlete making the biggest improvement over the course of November wins. There is no limit to how many attempts you can make, but you must test at least twice. RSVP here to enter.
Results must be entered into Wodify. For instructions on how to manually enter your performance into Wodify, click here. Add Performance > Benchmark Metcon > “5 Minute Double Under Test”
We make you this promise: We will always respect your time.
Check out a few reasons why CrossFit9 has a long list of athletes who are parents, first responders, business owners, office warriors, and other time-crunched people who need to make every second count.
1. Classes are an hour long. Period.
Warmup. Mobilization. Workout explanation. Skills like strength work and gymnastic progressions. Fat-burning metabolic conditioning. Cooldown. All of this takes place in one hour or less, and under the watchful eye of a CrossFit9 coach. Check out our schedule here.
2. No guesswork.
Don’t you hate that feeling of walking into a gym and wondering what you’re going to do that day? Us, too. That’s why CrossFit9’s expert coaches program the workouts, so you’ll never be left scratching your head.
3. The Best Damn Schedule Around
CrossFit is wonderful, but why pay for a gym if it’s not open when you want to use it? CrossFit9 is open every day of the week, including luxuriously long open gym hours. So if you only have a few minutes to spare, you can still squeeze in a good workout.
4. Make the Most of Your Day
A heart-pounding workout can be the best thing you do for your productivity. A good ol’ endorphin rush will make you clear-headed at work, able to keep up with your kids, and sleep better when you hit the sack.
Every CrossFit affiliate is different. When you're on their turf, it's their rules. Here's how to drop in without looking like a jerk (the bad kind, that is).
We love visitors! ❤️🌴
We require online signup ahead of your visit. It only takes a couple of minutes, and then you're ready for an easy-breezy check-in upon arrival.
Research your choices ahead of time. If you're visiting a large city, you'll have many choices for places to visit, while small towns might have a very limited selection of locations and class times. Use the CrossFit Affiliate Map, or the "Wodifind" feature in the Wodify app. Online reviews on Yelp and Google will give you a good starting point for narrowing the field, but Facebook and Instagram profiles are even better. You'll get a pretty good feel for the personality of the place.
Above all else: Do not assume it's like your home box. CrossFit gyms are small businesses with limited resources, and they're run entirely independently of each other.
Drop-In Policies vary widely from box to box. While many are very casual, others require drop-ins to attend particular class times, and some don't accept drop-ins at all.
For gyms in tourist hotspots (like ours), these drop-in policies allow them to reasonably accept guests without negatively impacting the monthly clients who pay their bills.
This takes us to the next step:
Check the affiliate webpage ahead of time for details and reservation links. If you don't see any specific directions online, email or call the box to ask for their procedure. Include details like your full name, phone number, experience, and the specific days you'd like to drop in.
Holiday hours might be drastically different from the usual schedule. Ask if it is not already posted on their website or social media.
2. Arrive Early
Nothing is more disruptive to a class than having a visitor show up right at class start time, or even worse... late. Show respect for the box you're visiting by showing up at least 15 minutes ahead of class (at a bare minimum). You'll have plenty of time to pay for your drop-in, sign the waiver, and mobilize. Some affiliates expect you to do your own warm-up and mobilization ahead of start time, so allow for that if necessary. Meet the coach, and let them know if you're nursing an injury or need to substitute a movement.
3. Listen
Every coach has a different toolbox to get the job done. You'll likely hear new cues and methods than you do at your home box, and that's a great thing. Often, coaches are trying to get you to accomplish the same thing with different verbal cues. They might have a trick that really speaks to you, so listen up!
If a coach asks you to do something you know is unsafe, go ahead and sub for a different movement or lower weight. It may be their turf, but it's your body. No need to be argumentative.
4. Go ahead, be a tourist!
You've got a great opportunity to rub elbows with the townsfolk, so take advantage! Be friendly with the people in your class. After all, the locals always know the good places to go, right?
It's pretty much a required CrossFit tradition to collect t-shirts from the places you've visited. While some boxes only accept cards, other boxes prefer cash, so come with a few bucks to pony up for a sweet souvenir!
It’s been almost 3 years since I stepped through the doors of CrossFit9.
I was looking for a change. At that point in my life I was a shy, way-too-skinny girl with asthma, used to sprinting on a treadmill and doing supersets on non-functional machines at a local gym. I had fallen into the trap of worrying what the number on the scale showed and what size Express jeans I could fit in.
I remember being so intimated when I walked into CrossFit9 for the very first time. There were barbells flying, extremely fit people working out half naked doing some sort of upside down push-up. I felt completely in over my head until I realized I would be starting a class with 6 or 7 other people who looked just as scared as me.
From the first foundations class on I fell in love. As the months went on I started to become more confident in what I could do in the gym as well as outside of it. Who would have thought that throwing around heavy weight would give me courage and confidence, and the ability to apply that to my own practice as a physician assistant.
I think what I am most grateful about CrossFit9 is the community — or should I say my second family. There is something about pouring your heart and soul into a workout and looking over and seeing someone struggle just as much as you or cheering you on. It really is true that the last person to finish a WOD gets the loudest cheers. I never thought that warehouse would be my home away from home.
This environment, the coaches, the members, has lit a fire inside of me and I am making goals and doing things I never thought I would do. One word: muscle-up.
That’s not the end though! I want to hit a 150 lbs. clean and jerk. The journey never ends. CrossFit and my family at CrossFit9 have pushed me to be better in so many facets of life. For that I’ll continue to drink the “kool-aid”. Cheers!
