Workout of the Day:
Seven rounds for time of:
155/105 lb. Thruster x 5
Pull-Ups x 10
Don't let this happen to you!
Five Rules to Live By
Written by Michele Vieux
Have you ever found yourself in a potentially embarrassing or painful situation? Would you like to avoid future encounters? Well now you can! Just abide by these five, simple rules.
1. Remove necklaces before a workout involving any lift you must use yourself as a rack (i.e., cleans, front squats, back squats, shoulder press, push press and push jerk). The constant pounding of the bar into your chest or back of the neck can damage your skin. Yes, the bloody t-shirt looks tough but the scarring left behind is less than desirable – as is the painful stinging (followed by the scream of a pre-pubescent girl) you will feel upon entry into the shower.
2. Throw down the towel (or t-shirt) to avoid the AbMat raspberry. Some people are more prone to this phenomenon than others. I have never experienced it myself but I have witnessed many a raspberry on CrossFitting friends. This wound may initially go unnoticed, that is, until it reveals itself to you when your nice, warm shower washes over it. (See above re: high-pitched screaming)
3. Always pee before double-unders. Enough said.
4. Hygiene is great but NEVER wash your hands before pull-ups. I learned this one from a former weightlifter AFTER I tore badly at last year’s Games (pictured above). The water softens up the skin which can cause painful tearing of the hands.
5. And, the top rule to live by: To avoid the pain, you must maintain (your calluses). We use our hands a lot in CrossFit to move ourselves around objects (pull-ups) and to move objects around ourselves (kettlebell swings, cleans, snatches, etc.). The constant rubbing of the bar on the hands causes a callus buildup which can tear if not properly maintained. Everyone will eventually blister and/or tear at some point during their CrossFit journey but excessive tearing can be avoided. Go to your local drugstore and scope out the beauty aisle where they stock manicure/pedicure kits. Buy one. Use it often. You can purchase a variety of tools to help shave, sand and buff down your hands a couple times a week. Overzealous buffing is not recommend so don’t attempt to get rid of all the buildup in one sitting—this can be just as painful as the result of not maintaining. However, taking a few minutes here and there to address your problem areas will save you much pain and suffering.
M-
I love your blog, but that photo of your hands makes me throw up a little in my mouth every time I see it…..and it makes me never want to do pull-ups again.
Love it!
I can personally speak for 1 and 2!
Every one needs to watch Josh Everett’s Isabel video on today’s mainsite post. 71 seconds. Jesus.
http://media.crossfit.com/cf-video/CrossFit_JoshEverettIsabel.mov
great post m. another note on callus maintenance…instead of searching the neighborhood pedicure/manicure isles for the manliest looking pumice stone, you can do the job with nail clippers. when your calluses get big enough, pinch them together and trim the ridge you just created with the clippers. for bonus points, do it in a meeting and flick the trimmings at your office mates or drop them into a used/empty styrofoam coffee cup.
Mike, seriously the most amazing WOD video I have seen in a long time… maybe ever.
That actually doesn’t even show how difficult it was because he doesn’t even have to reset until the last few reps.
I really cannot wait to see him compete at the Games Qualifiers this weekend!
Good post M. I think #3 is only an issue with female athletes. Although, many male athletes prefer some movement prep prior to any physical activity, double-unders or not. In regards to #4, I really do hope you are wiping your bars down after you are done working out M.
That video of Josh Everett is ridiculous. Also, I like his comment about music during WODs, “If you need music to motivate you, go find something else to do.” Music, along with oxygen and water, are crutches people.
Calvin, do you reccomend not breathing? I agree with the music and water crutches. Very insane video.
Keep those calluses trimmed regularly, once they build up it is a recipe for a tear. I am sure your trainers (at least CJ) have told you about this gadget that is basically a shaver but for skin. Works well and helps to keep the thickness of the callus down.
Very impressive video of Josh Everett, but I got to witness an equally studly performance in real life this morning. Christina did the WOD as rx’d and showed us what power looks like. Awesome work, Christina!
Re rule #2: I have a permanent raspberry/scar on my butt from sit ups. It will raise some questions if an autopsy ever has to be done on my body!
Cynthia, you are too funny!
I would love to hear how this workout went…
155 is beastly.
10:45 Rx’d and that was some slow moving thrusters!
I did a variation of this last week,
12-9-6
Thrusters, 155 lbs.
Pull Ups, Chest to Bar
Got 6:11. There’s a video of Connor Martin doing it in 5:20 last CFK cert.
http://www.vimeo.com/4079575
Dutch: I’m thinking you could probably get sub-5 on the 12-9-6 version. Probably sub-6 on 7×5+10 version??
Michelle I loved that post! I feel a personal fondness to this particular post because I’m going on vacation tomorrow and have the remains of a very ugly raspberry on my tailbone. ( I used two mats I swear! But I’m a little bony in places)
Usually It’s not a big deal but I’ll be in a bathing suit for most of the week and not only has it not gone away (so it’s still a scab, GROSS) but it’s very pink and will most certainly leave a scar. Since it’s on my backside I mostly forget it’s there but I have realized it leaves many, inappropriately wondering….where that may have come from? Alas, it’s just sit ups…(leave the dirty stuff in your mind)… but non CrossFitters don’t know that do they…
Good Advice M!
M, I think that no matter what I do, sit-ups will always give me nasty raspberries on my backside. But I figure the scars give me character.
I’m somehow 4 lbs. lighter after my pasta and pizza soaked jaunt to Italy, but I managed a 7:35 Rx’d for today. Rough. I’ll see the 6 AM crew tomorrow!
I guess i’ll have to give it a shot. I have been on a thruster kick lately and really think they, above anything else, will make you fit as Crossfit defines it.
I’ve been trying to tell people that for so long!!!
So I’m not alone in the world……i though that weird “raspberry” if you will was some kind of freak outcome of doing to many sit ups that i alone suffered from ha! what would i do without my crossfit family
Still do not know what a raspberry is, but all to familiar with the tore calus, great way to impress the ladies…