Many of you struggled with your hands during Angie and many of you have asked me what you can do differently in the future so I thought it would be a good time to post some tips. Here are my suggestions:
1 – Maintain your hands – every CrossFitter should do this, but it’s even more important if you kip. Some popular tools are pumice stones, ped eggs and my (Alima) personal favorite is the Ript Skin System. You can buy it here. Well worth the money and it lasts forever.
2 – Work on your kip. A big, out of control swing causes a lot of friction for your hands. A smaller, more compact swing causes less friction. If you need a good example of a perfect, compact kip watch Rebbeca do pull ups. Work on perfecting your kip and you will see an improvement in your hands. Open gym is a great time to have a trainer help you with this. Having someone video your kip can also help you to see where you need to improve.
3 – Don’t be a chalk whore. Chalk causes more friction between your hands and the bar. You should only use chalk if your hands are slipping because of moisture and only use enough just to dry up the moisture.
Back Squat 8-8-8-8
50 Double Unders
13 minute cut off