These hands do NOT belong to CFR, BUT…….It has come time to talk about your paws!!


Tearing your hands SUCKS and can take weeks to recover. Sure they look really cool as your FaceBook profile pic, but they hinder your training progress and just become a general pain in the a**!! So how the heck do you prevent hand tears? Our recommendation is to build up tissue tolerance and improve grip without the aid of tape. However, this takes time so here is our professional tip of the day: make reusable tape gloves that will save your hands during high rep pull-up WOD’s and take care of YOUR HANDS!

A few years back, CrossFit Virtuosity put together an excellent four part series to address hand care and the links for all four can be found below:

I’ve Got To Hand It To You (Part 1)
I’ve Got To Hand It To You (Part 2)
I’ve Got To Hand It To You (Part 3)
I’ve Got To Hand It To You (Part 4)

However, if you are sitting there reading this post with a throbbing hand and thinking to yourself “How the F-K am I gonna hold the bar tomorrow”, then here is the triage version I found from CrossFit Verve:

First, start with a piece of tape that is more than double the length of your hand. Fold it in half lengthwise. Then, make a bend in it and keep the two sides as close as possible.

tape Monday 120109     tape bend Monday 120109

Next, take the roll of tape and tape from the bend at the top (the finger hole) all the way to the bottom and continue halfway up the back side. You’ll want two strips for each hand, which you’ll secure with a section of tape around the wrist and a section around the palm.

tape roll Monday 120109     hand tape Monday 120109

There you have it – when you’re done with your 30 minutes of pull-ups you can unwrap the wrist and palm and save the two finger strips. These are nearly as good as gymnast straps and can be used during the next marathon pull-up WOD. Enjoy!


WOD – 1/20/12

Snatch Balance

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