01/08/10 – Need a hand?

Congrats to Laura and Karen who both made significant progress on their kipping pull ups yesterday!

I wanted to take a moment to talk about hand care.  I know a lot of you are starting to form calluses, and that’s okay.  However, you need to take care of those calluses.  Make sure you buy a pumice stone or a callus shaver.  If your hands are soft all the time they are going to constantly rip, but having big calluses that stick up are going to get in the way of your grip and definitely tear at some point.  Keith Wittenstein from CrossFit Virtuosity talks about hand care in the following articles.  Definitely a must read.

I’ve got to hand it to you (Part I)

I’ve got to hand it to you (Part II)

I’ve got to hand it to you (Part III)

I’ve got to hand it to you (Part IV)

Other Links –

Have a cow, man!

Farms for the future (Haven’t view it yet)

Comments about Paleo Diet (Read the reader comments below)

My hands after the CrossFit North East Qualifier last May
My hands after the CrossFit North East Qualifier last May


  • Paleo Challenge – You must be weighed in, body fat tested and measured by the end of today.  Also, if you do not want a picture taken at the gym, please send one to me via email.
  • Schedule – We are going to have a modified schedule next Friday, Saturday and Monday so stay tuned for the details
  • Ski Trip – We have not heard from too many people on the trip.  We are planning on booking something soon for Presidents Day Weekend.
  • Goals – Please write down your goals for the month/3 months on the white board.  You should be trying to reach them a little bit every day.


  • Mobility Warm up
  • WOD – In teams of three row 9k for time
    • You can break it up anyway you want.
    • Everyone has to row 3k
  • 50 GHD Sit ups before going home.  (5 sets of 10 as a suggestion)
  • Stretch / Foam Roll