Snatch work/met-con

So today we warmed up with the overhead snatch, 5 reps at a time. I got up to 95#, I'm still working on keeping my stance narrow, but near the end Justin commented that I was no longer moving my feet out when in getting under the bar, so I feel like I'm starting to get it.

After that, the WOD looked like this:

20 min AMRAP
6 ring dips
9 KB swings 52#
12 jumping lunges 30#

I only managed 7 rounds, it was the ring dips that really slowed me down. I should've gone up to 70 lbs for the KB swings and maybe 35 lbs for the lunges. They were really easy, I never had to break up a set nor rest between sets, guess I had enough rest with the ring dips. I could only bang those out 1-2 at a time. Seems that my chest is still my weak point: burpees, ring dips, and pushups all seem be be the exercises that take me the longest. I can tell that my chest is developing, can't wait for when it catches up with everything else.

On a side note, I'd like to report that my hip has really been feeling better since my visit to the DO, I now see him about once a month for maintenance.

On another side note, I feel like I'm getting better at hand maintenance. Although we haven't done any pull-ups this week, I feel like I'll be prepared with my new-found tape grips. Today I found an article, "I've got to hand it to you", teaching some athletic tape origami at crossfitvirtuosity.com. It's a fantastic how-to on making a tape grip that won't bunch up when doing pull ups, yet will protect ripped calluses.

FYI, at crossfitvirtuosity they have a blog post about muscle-ups, and they feature Jerry's vid muscle up 101, always cool to see some CFOT recognition.

Hand maintenence, implimented

Part one: The Equipment

Alright, just went out and bought some tools that I was lacking (from left to right): Callus Shaver, Pumice Stone, Tape, and Liquid Bandage. In addition I have lotion for the hydration and salt (ugh) for the treatment. I should also get a pair of manicure scissors, I forgot this time around.

Part two: The Hands

Behold the ripped calluses! Never had these rip, usually it's my other hand that's the problem. I can tell the one in the middle will be trouble, as it's a partial tear.

Part Three: The Treatment

The partial tear is where the scissors would have been helpful, I used a small nail clipper instead. As per Crossfit Athen's advice, I soaked the raw skin in salt water. Soaking the hand in salt wasn't as painful as I expected, need I remind you salt was number one on my painful experiences. Then applied the Neosporane, followed by a band-aid.

Part Four: Maintenance

Now to work on the non-torn calluses. Afraid of the shaver, I instead went for the pumice stone after a good soak. After scrubbing my hands for a while, not a whole lot happened, so I went for the shaver. Thing reminds me of a cheese server you see at parties. Shaved a VERY small amount off, then went back to the pumice. After all of that, I put on some real thick cream, like aquaphor.

Part Five: Prevention

I plan to apply the liquid bandage and then maybe tape up, that'll be a game-time decision. Fyi THE place to learn how to tape up is here at crossfitvirtuousity, the tape grip he teaches is the type that won't bunch up in your hand.

Hand maintenence

Ok the last post was written up late at night while a little frustrated about getting conflicting suggestions. After a good night's sleep, I'm now going to get a callus shaver and pumice stone. Crossfit Athens talks about what you need to do, They talk about shaving the calluses, but they also add some steps that I haven't heard of:

1. if you tear a callus soak your hand in salt water for 10 minutes. This is suppose to toughen the skin. ...Motivation alone to never tear a callus again.

2. moisturize your hands, although I don't have dry hands I think this will help a lot.

...Looking forward to tomorrow's WOD, whatever it may be. I'm starting to find my mental approach to ignore my body's demand that I stop and rest, and with every wod I get a little better at pushing myself.

I don't care what his Fran time is, I'm not giving him a high five.