Workout of the Day:
Shoulder Press
5-5-5
and then,
Three rounds for time of:
20 Push Presses (Men=105-125, Women=75-85)
15 Pull-Ups
10 Ring Dips

Congratulations to Pops and Krazy K who celebrated their 30 year anniversary yesterday.
Congratulations to Pops and Krazy K who celebrated their 30 year anniversary yesterday.

Ripped Hands Are Not Cool
Written by Mike Hom

I have done it.  Many of our members have done it.  It comes with the territory.  But, contrary to popular belief, ripping your hands up is not a sign of hardcore-ness – even if you take a photo of them and post them on a website.  It is, however, a clear and obvious sign of voluminous friction and pressure that overwhelms your skin’s ability to protect itself.  Look, working out will rough up your hands; there is no argument there.  But there has to be a harmony with your training and some of the unfortunate damage your body will take from it.

If your hands are mangled, you simply cannot train the way you want to until they heal.  Heck, try doing everyday things like taking a shower, washing your hands, or washing your dirty dishes.  I’m sure those holes that are missing chunks of flesh will thank you for the attention.  So, the next time you feel your hands are on the verge of losing skin or if they already have experienced a loss of skin, be smart about it.  STOP THE ACTIVITY CAUSING THE RIPPING!

Ok, lets assume for a second that you have some healthy callouses that have formed and you have no tears.  Well, depending on the workout, there is a chance you will tear those callouses as mounds of lumpy, tough skin catch very easily in situations where there is friction and pressure.  To mitigate this, take care of your callouses.  Some ways to maintain your callouses include the following:

  • Filing
  • Grating – Find a callous grater at your local drug store or apothecary
  • Dremel – A bit extreme but for $15 bucks, you will have a fast and speedy utility to quickly sand those callouses down
  • Ped egg – I felt pretty emasculated buying this thing, but after hearing accolades from some guys and girls about this, I went out and bought one.  It has become my favorite callous maintenance tool.  It is basically the same as a grater but the grating mesh is finer and the thing collects the grated skin dust that you create until you’re ready to dispose.

Let’s re-cap.  Ripped hands are not cool.  They are not hardcore.  They are an impediment to your training.  If you rip your hands, stop the activity that is putting friction and/or pressure on your hands.  If you have excessive callous development, maintain them by shaving them down.  Simple!

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pat
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pat

A tardy, but hearty, congratulations on your 30th!

M
Guest
M

Lucy! You are in!

Alfred
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Alfred

Geez! 170# for 7… freak. There’s no way this little wee guy is touchin’ that.

Lucy
Guest
Lucy

Hi Michele, is there a place on the website that we can sign up for your cooking class?

POS
Guest
POS

Show off…. 🙂

Mark Riebel
Guest
Mark Riebel

Almost forgot, 170 for 7 on my last set of press.

Mark Riebel
Guest
Mark Riebel

6:52 with 125#. Maybe I should’ve drank mine this morning.

Congrats Pops and Krazy K! Keep it up…Mom & Dad Riebel just hit 37 a few days ago.

Alfred
Guest
Alfred

Yeah, you gotta drink the first one in the morning.

WOD 6:57 @ 110

sage Burgener
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sage Burgener

congrats pops and mama!! love you guys SO much and I hope that when I get married within the next couple months cause i wanna start having babies ASAP for me and michele to raise together (just gotta find a guy to give me babies.. thats my only requirement), my husband and I will be JUST like you guys. l

POS
Guest
POS

Congrats Pops and Karen!

tony m
Guest
tony m

first and foremost- CONGRATS TO POPS AND KRAZY K!!! 30 years is amazing, i struggle with the day to day life of 10 years of marriage and here you 2 are happy at 30. WOW

2nd- i think ripped callouses are the coolest! there is nothing like the harsh fire that comes with cleaning some gnarly blow-outs followed by tincture of benzoin. 100% better than anything on the market for blow-outs, 200% less tolerable than actually touching a fire.

thankfully Calvin has written a really good blog on post blow-out taping. this has saved my bacon Calvin. thank you

POS
Guest
POS

Where did this comment board take a left turn? Calvin was your post spaced as to add the slow methodical “read my lips” feel to it? Keep up on those hands, good maintenance can go a long way in preventing tears, also think about the type of friction you are putting on them. In the case of pull ups, high volume kipping or butterflying can create extra rotational friction so keep that in mind as a cause of the tear no matter how well maintained your hands are.

WOD 8:40 @ 115#

mike
Guest
mike

Drinking your own urine has anecdotally been shown to improve performance as well, Ben.

Ben Sullins
Member
Ben Sullins

I hear urinating on your hands will also help toughen them up…

Cynthia
Guest
Cynthia

Mike, use more lotion to reduce the voluminous friction. 😉

Calvin Sun
Member
Calvin Sun

You can also try taping your hands. Read my post here: https://www.crossfitinvictus.com/blog/2009/06/tuesday-june-2-2009/

Mark Riebel
Guest
Mark Riebel

If your local apothecary doesn’t have any potions or extracts to help you, try your neighborhood alchemist.

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.