10062009
WOD
M.E. Back Squat
3-3-3-1-1-1
rest
AMRAP 8 minutes
3 Hang power clean (95/55)
3 Front squat
3 Push Press
Do you want to jump higher and run faster? Then squat heavy!
CFI Challenge
We are at the end of our Sept/Oct Pull up challenge so if you haven’t completed your final attempt you have until this Friday to do so! Will Gilbert take back to back CFI challenges or will a newcomer dethrone him?
Food For Thought
Now with pull ups come calluses and many of you know by personal experience how imperative it is to take care of your calluses. Many have asked me “how do I take care of my hands?” I’ve gathered up some info for you to reference.
Removing Calluses by bestskills.com. Easy explanation using simple tools, pumice stone and a dull knife (kitchen). Read it here
Hand Care by CrossFit Down Town Winston. They actually cover ways to avoid calluse ripping such as correcting your grip and chalking correctly. Read it here
Kettlebell hand care tools and tips by ronjones.org. This is a cool review and ratings of possible tools for calluse care. Great info and they even rate cooking knife (got 0 out of 5). Read it here
Now if you are more of a visual learner you will love Andy Petraneks video on “How to take care of calluses on your hands”. Watch it here
1 comment
Kimmie: 145 lbs PR – 11 Rounds 45lbs
James: 275lbs – 10 rounds Rx
David: 265lbs PR – na
Gilbert: na – 9 rounds 65lbs
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