Cross Fit - How To Ace The Rowing Machine

Looking for the most comprehensive of workouts? CrossFit gyms offer the most intense and interesting of exercise options for your daily fitness needs. And for those of you have just been introduced to the amazing rowing machine, I can assure you that you are about to get an all round workout of your muscles in the most effective way possible.

There is a reason why rowing machines are extensively used and recommended across CrossFit gyms in the entire country. This amazingly versatile piece of fitness equipment offers many different options for a trainee to take advantage of, ways to use the machine to get an intense workout on targeted parts of your body. This machine is ideal for use by newbie's and experienced trainees alike. And depending upon your experience and manner of handling it, your CrossFit Box  trainer will select the best exercise format for you. Trust me when I say this- he/she will have many options up his sleeve as far as rowing machines are concerned.

 

Need help in mastering this beast of a fitness machine?
Here is a list of some of the many exercises that you can be expected to perform on a Rowing Machine. Know all about them and practice hard to impress your CrossFit gym trainer.

Steady Rowing
Steady Rowing is one of the easiest workouts possible with this machine, conveniently paced at around 18-24 strokes per minute. Although it isn't all that effective for fitness or weight loss, this type of a workout is good for beginners or as a warm-up before a more intensive routine. Your CrossFit gym routine will most probably begin from this exercise.

Interval Training
This is a more intensive type of exercise routine that you will be expected to follow with a rowing machine. It involves rowing for a set duration of time, generally around 2 minutes at a high pace of around 30 and then slowing it down for say 20 strokes for the same period. There have been many researches that suggest that alternating between high and low intensity workouts helps burn fat faster. It totally confirms with the Crossfit fitness philosophy!

High Intensity Workout
High Intensity rowing is something that will be introduced into your CrossFit gym routine in the later stages of your training. It involves rowing at a fast pace, around 30 strokes per minute or more, at a steady pace for a long duration of time. There is no alternating between fast and slow pace. This type of a workout is quite strenuous and should be attempted only when you have achieved a good level of fitness already.

Pyramid Training
This is for the elite users of the rowing machine who have achieved the level of fitness they wished to attain and now want to maintain it. It includes training for progressively shorter periods at a fast pace, like rowing for 4 minutes at 22 strokes per minute, 3 minutes at 24, 2 at 26 and 1 at 28. You can then reverse the routine to get build up the activity again.

Source Megan Ryan  NYC Crossfit

Crossfit Kettlebell Sandbag: Amazing Exercise Produces Superior Results

Crossfit Kettlebell Sandbag are outstanding! These kettlebell exercises may be the answer to preserving a home gym or having a pricey club membership.

With Crossfit Kettlebell Sandbag you can establish exceptional gains over conventional exercise methods and conserve lots of area in your home.

The man who teaches Russian Kettlebell training is Pavel Tsatsouline. He is a former Spetznaz fitness instructor. For those who could not know, Spetznaz is the Russian equivalent of the CIA or special forces.

 

As every high-risk representative would want, after researching a few of Pavel's books you can certainly discover ways to have explosive instant power prepared at all times.

But, not everyone is a spy; in reality really few of us are. So what advantages does adjustable kettlebell training have for the typical lady or guy?

Crossfit Kettlebell Sandbag training can be a wonderful means to reduce weight, condition the body, and remain in shape once you get it there with the included benefits mentioned above.

And not just that, adjustable kettlebell exercises may be much better for you than weights. In one of his books, Pavel points out a few of the fitness tests that were utilized to compare kettlebell training to standard exercises.

The kettlebell trainers seemed to be in much better shape according to Pavel. And Pavel would know - You can see a picture of Pavel on his website. The guy is well muscled and toned for someone that stays clear of weight training like the torment.

Mentioning muscle and tone, look into the amazing Ab muscles that Pavel can reveal you how you can develop. Pavel, being an expert in physical training combined with his special experience and insight is completely certified to reveal you all about physical fitness.

Whether you are male or female, Pavel can show you the way to fitness. He has actually likewise gathered for our advantage, what he thinks to be outstanding recommendations in nourishment.

An additional thing I think that is intriguing about Pavel and his work is that he brings his colorful and interesting Russian personality into play. For example, simply think of the title of one of his books, Power to individuals.

I find that title funny, however if I had to discuss why I think it's funny, I'm not sure that I could. Come to think of it, I suspect liberation is in order.

Pavel desires to show us a much better method to fitness and complimentary us from our demand to invest an inordinate amount of time in the gym and spend it more carefully and effectively, so that we can have fantastic physical fitness and time to enjoy it.

As you can see by glancing at his images, Pavel not just knows ways to develop a remarkable body however he also knows how to keep himself versatile at the same time.

Possibly now you can understand why I think this man has some answers to fitness that we may not have the ability to discover anywhere else, nor all in one practical area either.

As constantly, get in touch with a main care physician before embarking on any physical fitness program. This article is for information purposes only and is not to deal with, prevent or detect any physical condition.

Source by George Holzhueter

Crossfit Life Lessons

Recently, I attempted something I had never done before in a Crossfit Workout, 30 Muscle ups for time (20 min time cap). In the process, I did a "wee" bit of skin shredding on my wrists and palm of my hands. As I reflected on the experience I realized that it was actually a cool learning situation for me, and not just in a physical way.

What do you know, a Crossfit workout providing a life lesson!!
Now some of you may think, "Big deal, I can do that in about 3 minutes or less!" I applaud you... that is incredible! Others may be thinking

"What the heck is a muscle up and why in the world were you doing it??"


But the basic idea is that you start from a hanging position on the rings and pull or propel your body up and over the rings until you are in a deep dip position. From there, you simply drive out of the dip until your arms are completely locked out and your body is straight up and down. That is one rep.
Crossfit WOD = 30 muscle ups for time, 20 minute cap.

Onto the lessons..... ( For Crossfit, Life, Business and BEYOND)

  1. Be Open:You know, I never did this before but it was the assigned workout for the day. So going into it I thought, "Hey, I am just going to go for it, and get as many as I can". I focused on doing an efficient and effective MOVEMENT to get my reps done. Lesson: Accept the challenge laid out before you and just keep going...

2. Work Purposefully: My next strategy was to take adequate recovery time in between reps so that I could not waste any energy doing an incomplete movement. I don't mean to say I waited to do it PERFECTLY, but I did keep moving to a steady rhythm of rest and work. I figured I could do 2 a minute and would have plenty of time to get that done. Lesson: Do Work. Even if it is slow, it sure beats sitting still just thinking about working and will always result in some sort of progress!

3. Coaching Advice; While all my mental mechanisms were humming along, my body was becoming a bit more fatigued. Certainly that contributed to missing a few. But my coach was right there, reminding me of the things I need to execute to stay the course. During my recovery and reflection time, I allowed his advice to settle in my brain so that I could accomplish the next task. Lesson: Coaches are all around us, sometimes we even learn from kids! Receive that coaching and receive the benefits.

4. Expect Challenges: At rep #21, I experienced my first real challenge. The skin on the inside of my left palm, about the size of a silver dollar, decided to tear away. (Think water blister bursting and skin ripped off) This made it very difficult to continue because it was open and raw. Time was still ticking, I had 6 minutes left to finish, so I quickly covered the wound in tape, and jumped back up. Rep #22, #23 done, but it was at the cost of palm #2 (read Another Rip). At this point, I had every excuse and good reason to quit. You know, I didn't even consider giving up, I was too close and truly believed I could do it. Lesson: Challenges are part of the process for just about everything. Adjust and press on!

Finishing short isn't Failure- Because of my rips; I used up precious time and now had to speed my pace. I got 1, then another, then another until I was finished with 29 reps and a minute to go. I got into position on the rings, and failed maybe 5 times in that last minute. Then, even with the opportunity to try for the 30th after time had expired, I was NOT able to finish the task. The tape used to cover my wounds would not allow me to secure my grip to get that 1 measly rep. Lesson: Not all the shots you take will end up in the scoring. Did I need to throw away all the work, mental focus and reps that I did accomplish because I didn't get the 30th one? It would not be wise to do so... nor was I even tempted to respond that way. In 20 minutes, I had done something that I had never even come close to doing in my life. IT WAS A GREAT "FAILURE" and I was ecstatic about it. Take some shots and be okay with giving your all even if you land short.

Success comes with a price. Most of the time in order to have what you say you want to have, you've got to give up something else. Maybe it's giving up TV to make phone calls that make your business grow, or chocolate chip cookies to get to your goal weight and to become a better Crossfit or any kind of Athlete. Lesson: This day, in pursuit of my goal, I gave up some skin. Not too big of a price But you know, it will grow back and not cause me a bit more pain. But I will forever get to carry with me the accomplishment of a challenging goal. Totally worth the price!
Whether you are in pursuit of Crossfit/Athletic Success, rising to new levels in your business or evolving as a human, you may have to endure some "shredded hands" on your path to success. But no one every said it was going to be easy and smooth. There are lessons to be learned that apply to life in a variety of situations and its important to receive them to grow. So reach up, take a hold of the rings, use your skills, strength, and experience to propel you up to the top!

Source: Anne BerryHill

The Test of Fitness

 Published on 20 Feb 2014

A documentary about creating the ultimate test of fitness, the CrossFit Games.

Nearly 12 years ago, CrossFit Founder and CEO Greg Glassman defined fitness. In 2007, the first test to find the fittest man and woman on Earth was born: the CrossFit Games.

"It's as easy as this: if fitness can be defined and measured, then it can be tested, and we can, in turn, find the fittest," Glassman wrote in 2013 of the CrossFit Games, which started as a small competition between friends and grew into a global battle.

Glassman's definition of fitness: work capacity across broad time and modal domains—something measurable, observable and repeatable.

"We claim to title the Fittest on Earth, and we can do that because we as a fitness methodology have defined fitness," says Dave Castro, Director of the Games.

He continues: "No one else is testing fitness, and at this point, no one can make a claim."

"Anyone in the field of exercise would agree that the definition of fitness that Greg Glassman came up with is as complete as any that's ever been," says Matt Chan, a six-time Games competitor and member of CrossFit's Level 1 Seminar Staff.

He adds: "Fitness is not just in the gym. Fitness is outside of the gym. It's life. Anytime you find yourself saying, 'Damn it, I can't do that,' you have a hole in your fitness."

In this official CrossFit Inc. documentary, learn how and why the Games started, as well as about the efforts that go into making the annual event not just an athletic contest but also an experiment in human performance.

Justin Bergh, CrossFit Games General Manager, explains: "We'll look back and say, 'We were just—in 2013—scratching the surface. We were just starting to understand what fitness really was.'"

Video by Heber Cannon and Jonathan Glancy.

The CrossFit Games -- (http://games.crossfit.com)

The CrossFit Games® - The Sport of Fitness™
The Fittest On Earth™

3 Benefits of the CrossFit Community

Global Relations:

When you join the CrossFit community, you're not only joining a workout program or a gym, you're joining a community of people that have common goals. You can find people from countries like Germany, Australia, China, and South Africa, doing the same thing as you.

The unique thing about CrossFit is that it is free. Yes, you read correctly. If you visit CrossFit.com, you will find the Workout of the Day, also called the "WOD." 

 

 Anyone from anywhere can do this workout. Providing the opportunity to reach elite fitness is one of CrossFit's primary goals. CrossFit is open to the masses, and the only way to morph this world into a fit community is by letting everybody participate. When entering the CrossFit community, you are joining thousands of people that have one goal: to become better. Not just better CrossFitters, but better parents, lawyers, police officers, firefighters, friends, etc... Just ask any member of our community whether CrossFit has had an impact on his/her life outside of the box. I have yet to hear a "No."

You Can Do It:

The single best thing about CrossFit is that it is for every level. Whether you have never lifted a weight in your life or you are a professional athlete, CrossFit will make you better. This is what you were born to do. If you decide to join a CrossFit gym, an instructor will always be there to coach you. He or she will perfect your movements and make sure you have the correct form for optimal performance and safety. You will find yourself surrounded by a group that will cheer the last person to finish just as hard as the first.

 No Ego:

CrossFit in nature does not allow for egos. The workouts always win. The only thing you can improve on, is how badly it affects you. That's what makes people stronger, not a big chest.

When you work hard, you earn respect. It does not matter who you are or what you are capable of. Hard work is hard work. There is no room for egos in a CrossFit box.

Because of this, we have the unique capability to make a novice athlete better as well as the elite athlete. Any Strength and Conditioning gym will get an athlete in shape."

"If you can brag about either a low 4's mile or a high 4's bench press you could also be a lot fitter."

Source : Dan Martini / Ezine

What is CrossFit?

Forging elite fitness

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

 

 CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

Today, CrossFit, the company, provides accredited training seminars throughout the world. We publish several websites providing extensive free content, including workouts, training and support for becoming fit, as well as a growing Journal of extended instruction. We have a worldwide network of more than 11,000 affiliated gyms and more than 100,000 accredited CrossFit Level 1 trainers. And, we have created the Sport of Fitness, known as the CrossFit Games, where we crown the Fittest Man and Woman on Earth.

In 2003, we started a “new” blog that would spur a revolution in the fitness industry. The contents were simple: the date, a picture, the Workout of the Day (WOD), and usually some provocative nugget of information. Check out our first full month of posts back in May 2003.

Anyone with an Internet connection and the willingness, curiosity and bravery to try it, could. From this simple blog and a single gym in Santa Cruz, Calif., there sprung an immense community of fitness enthusiasts who have learned the movements, tested the theory and accumulated a huge amount of data supporting Glassman’s equation:

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness.

Publications

Today, CrossFit publishes several websites, including:

CrossFit.com —This is the original blog and main hub for everything CrossFit. Come here for the free Workout of the Day. The WOD (as written) is designed to exceed the limits of the world’s fittest people, but can be scaled to meet anyone’s current fitness.

Journal.CrossFit.com —The CrossFit Journal provides the highest quality instruction, stories and videos. This is the place to learn more about CrossFit in theory and in practice. With years of articles and videos on coaching, equipment, functional movements, exercise physiology, affiliation and much more, the CrossFit Journal is the essential guide to all of CrossFit. Get started by browsing the content by category or date published.

Games.CrossFit.com —Can’t get enough of the CrossFit Games? Check here for stats, archived coverage, athlete stories, interviews and much more. 

Education

CrossFit is not easy and it’s not simple. To be fit and physically competent to handle all of the challenges in life is no small endeavor. As you work to become a fitter and healthier person, you will need to learn about:

• Movement - How to move safely and effectively.
• Fitness - What it means to be fit. Its definition, the supporting theories, and how to go about attaining it in real life.
• Nutrition - Eat meat & vegetables, nuts & seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise, but not body fat.

Education is a big part of CrossFit. When you start, you are not expected to have the knowledge you need.

CrossFit is an education about movement, fitness, nutrition and community. All of these things require responsibility, common sense, and work to educate oneself using all the tools available in the community.

Source : Crossfit.com
 

WOD Welder Hands as Rx Cream - For Daily Conditioning

All natural ingredients hydrate your hands like no water based lotions can, and help them recover from the toughest WODs. The formula contains Lanolin, which holds and attracts moisture to the skin while still allowing it to breath. Plus beeswax, and age-old natural antibacterial which helps with cell regeneration. Aloe Butter is an anti-inflammatory, natural pain reliever, and a skin soother, and Shea Butter helps skin to regenerate quickly. Peppermint and Eucalyptus essential oils smell great and are naturally antibacterial. Keep a stick in your gym bag, in your car, on your nightstand, and apply frequently. You will see hydrated hands with smoother calluses, and less ripping and shredding. Your hands may even look presentable for a change.
Already have rips? Wash skin and apply Solid Salve liberally, and often. With Wod Welder Salve, you will see healing start within 24 hours. Use it and get back to your workout more quickly
Ingredients: Olive Oil, Beeswax, Lanolin, Shea Butter, Aloe Butter, Peppermint and Eucalyptus Essential Oils

Check out my other post on CrossFit handcare

Get W.O.D welder here

Source : w.o.d.welder Home http://bit.ly/wodwelderhome

CrossFit Natural Grips

 An alternative to traditional weightlifting gloves or bulky wraps, Natural Grips are made from a thin but durable Zinc Oxide 100% cotton tape, which can be custom fit to your hands based on ring finger size. The result is a comfortable, breathable, streamlined grip that protects the hands throughout high-rep weight training, pull-ups, etc.
Natural Grips should be secured tightly around the wrists before a workout using wrist wraps and/or athletic tape. Depending on how often they’re used, one pair of grips can have a shelf life of 3-6 months-- reliably preventing the torn skin and calluses that often derail strength training programs.
The correct sizing is critical in how effective your Natural Grips will be. Refer to the sizing chart below before placing an order.
Specifications:
Zinc Oxide 100% cotton tape (not available in most athletic shops)
Latex-free adhesive
Porous for breathability / NOT washable
Color: White
Must be used in conjunction with athletic tape and/or wrist wraps for a secure fit

Ring Size Chart
Measure the circumference of your ring finger to determine your natural grip size
Circumference (mm): Natural Grip Size
49-52: Size 5/6
52-57: Size 7/8
57-62: Size 9/10
62-68: Size 11/12


Important Notes / Tips:
Upon taking your grips out of the bag, place them on a flat surface and smooth out the material with your hands, making sure that all the areas on the grip are secured properly.
When taping grips to wrist, you only want a slight wrist extension so that you have a little slack in the grip. You do not want a lot of slack.
Once taped to wrist, put a little chalk on the grip and grab bar just below the finger loops. Do not perform a high volume WOD the first time out of the bag, this will TRASH your grips, the grips do require some time to break in. Once you used them 2-3 times on small volume WODs, the pieces start to melt / mesh together.
Pay attention to where you are grabbing the bar. If you grab the bar and there is a lot of the grip above the bar then they will bunch so you want to stay away from this. This goes back to #2, you do NOT want to much slack in your grip.
Post-WOD care: After the WOD lay them flat and if there are some minor wrinkles, smooth them out. If wet, let them air out. Do not leave in car in the hot sun or they will fall apart due to the high heat and humidity in some climates.

Source : http://www.thenaturalgrip.com/

What's the WOD ?

WOD is "Workout of the Day." The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off.
If you need explanation on doing the WODs, check here or in the discussion board. Likely your question has been asked before.

Some insight and thoughts on sets and reps:

The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
A "rep" or repetition is one iteration of a movement. One bench press, one squat. A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.
Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

Here's some insight from Coach on the intent of CrossFit:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes - even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

Source : http://www.crossfit.com/cf-info/faq.html

CrossFit Hand Care

CrossFitters often revel in the fact that our workouts have bloodied our hands. "We're such badasses! We're SO hardcore!" But let’s call a spade a spade: IT IS NOT “COOL” TO HAVE CHUNKS OF OUR SKIN RIPPED FROM OUR HANDS.

Flayed skin is not a badge of bad-assery. It does not mean that you are tougher or better at working out. And it most definitely does not mean that CrossFit, lifting and/or gymnastics should be avoided because of the possibility that the skin on your hands might get torn.

All it means is that:

You’re a soft-handed newbie who hasn’t yet had the chance to build up thicker skin on your fingers and palms to protect them from tearing, or

You’re not giving your hands the T.L.C. they need to keep from getting shredded.

Torn skin is painful and annoying, and may put you out of commission for a spell. And THAT is unequivocally un-hardcore.

My first encounter with shredded hands occurred shortly after starting CrossFit, back when the roughest activity my hands saw was an occasional difficult-to-open jar of spaghetti sauce. After neglecting proper hand care for weeks. Over the past year, I’ve experienced minor tears and major ones. In this post, I’m going to discuss what I could (and should) have done to prevent bloody hand, and what treatment options are available to those of us unfortunate enough to gash open our hands doing high-rep pull-ups, kettlebell snatches and the like.

Hand Grooming 

Those who are new to gymnastics, weightlifting or CrossFit in general often start with soft, callus-free hands. Ideally, to reduce the likelihood of hand tears, beginners should try to gradually build up calluses (through -- what else? -- handling bars) to the point where the skin on their palms and fingers are tough and thick -- but smooth. Once some skin-thickening is achieved, the goal is to keep any calluses filed down. The goal is have a consistent, smooth palm surface, without noticeable ridges or fluctuating thicknesses of skin. A raised, rough callus will eventually blister and tear away from the surrounding skin, ripping open your hands and making a bloody mess. A general rule of thumb: If you can pinch a raised edge of the callus, it needs to be filed down. Constant vigilance and regular hand care is key to preventing tears.

You can use a number of different tools to keep your calluses in check, including:

• A nail file; 
• A callus/corn shaver;
• Cuticle scissors; 
• A pumice stone; 
• A dull razor blade; 
• Sandpaper; 
• A butter knife; or
• A Dremel tool!

Obviously, don’t be an idiot. Use these tools with care.

As one CrossFit Journal article put it:

Ideally, your entire palm surface should be one thick callus with no bumps or ridges in any one particular area. In order to do this, groom your hands always after a hot shower or bath (this allows the calluses to swell up). While the calluses are still “swollen,” I take a double-edged razor and very carefully shave the dead callus bumps down a little at a time until the bumps are about even with the thickness of the rest of the hand. With my younger students, I simply ask them to get a callus stone (you can buy one at any drug store), and gently sand the callus down even with the rest of the skin. Remember, whenever you groom or shave your calluses, don’t overdo it, since you don’t want to go too deep into your skin. Always leave enough thick skin so to facilitate your workout the following day. The goal is to maintain an even and consistent thickness of hard skin throughout the entire palm.

Also: Lube up your hands. Chalk and frequent washing will suck the moisture right out your skin, and dry, cracked hands do not feel awesome. So listen to the Silence of the Lambs guy: Lotion is important for skin care. (And remember to put the lotion in the basket.) Use Balm or whatever suits your fancy.

This, by the way, is what a well-groomed pair of CrossFitting hands is supposed to look like:

My hands don't look like this. Being the idiot that I am, I’ve never been very consistent about filing down my calluses, and lately, I developed a few big ones with rough edges. I didn’t do anything about ‘em, and as a result, I tore ‘em wide open yesterday. Not fun.

Grip & Technique A lot of CrossFitters rip open their hands doing high-rep bar movements: kipping pull-ups, clean-and-jerks, snatches. But there are ways to tweak your technique to reduce the chances of a nasty tear.

First, use the right grip.When working with a barbell, some folks are inclined to grip the bar across the middle of their palms. This, unfortunately, squishes the fleshy pad below the base of your fingers against the bar, causing discomfort, added friction, blisters, and worse. A better way to go is to grip the barbell across the base of your fingers -- where the metacarpals meet the proximal phalanges. Check out Mark Rippetoe’s explanation of how to grip a bar properly: