Crossfit challenges us with large quantities of pull ups, climbing up ropes, sumo deadlift high pulling and repping out those toes –to-bars.  These great movements can sometimes leave our hands battered and bruised with the occasional blister. There are ways to prevent hand injuries from occurring and also ways to take care of injuries that couldn’t be avoided.

“I want to build calluses because it will toughen my hands”

The build up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout.  You can purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best.  As another preventative measure, be sure to wash all chalk off of hands after workouts and use moisturizer such as bag-balm,  to prevent drying out of the hands.

Athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. If you know a lot of pull ups are on deck don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!

Sometimes we push ourselves so hard that hand injuries occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest. Also, don’t forget to wipe down your pull up bar or barbell after the WOD if you did encounter a mid workout hand injury and kept going, what a beast!

Just like everything we do here at CrossFit Southie, preparation is key. Don’t stop pulling!!

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 2 – 75 Reps each
Level 1 – 50 Reps each


  • Mobile Phone Spy

    08/01/2011 @ 2:05 pm

    Great Site…

    [..] I Came accross A good blog post and guessed you guys would love it.[..]…

  • Arik

    07/30/2011 @ 12:38 am

    43 minutes rx. Finished as baretta was taking out the trash and papa c had his dog doing a ten minute amrap of fetch.

  • Kelsey

    07/30/2011 @ 12:17 am

    19:10 RX

    My hands went through a meat processor

  • Melanie

    07/29/2011 @ 8:31 pm

    29:27 RX. 3 big tears and 2 blood blisters. Was trying to post a photo of my hands to comments! Maybe I will put it in FB but don’t wante to scare friends and family?

  • Curious George

    07/29/2011 @ 6:34 pm

    Hope you guys dont mind my tagging along on this one. Did it in 21:20 as RX. I’m a Hyde Park guy currently deployed but getting out of the Marines soon so i’ve been researching boxes in the Boston area.

  • Alec

    07/29/2011 @ 6:30 pm

    Justin, funny stuff. “Why am I so good at rowing? Well my great grandfather was a Viking… it’s in my blood”

    I haven’t put up new goals in a while so here goes, putting it out there for everyone to see and hold me accountable:

    1 month goal (Sept. 1): 3:00 Fran
    3 month goal (Nov. 1): 250lb clean and jerk

  • Alec

    07/29/2011 @ 5:12 pm

    Nice Gillian- girls are def. supposed to do pullups! And box jumps, and deadlifts, and power cleans…

    Front Squat 250x5x3sets
    Bench Press 225x5x3sets

    2X: [DL 185×10, BURPEESX8]
    500m row
    2X: [DL 185X10, BURPEESX8]
    6:45 time

  • Gill

    07/29/2011 @ 4:31 pm

    21:16 – 100 reps each but I had ridiculous assistance on the pullups (Green + Blue)

    What happened to the whole “girls aren’t supposed to do pullups” that everyone told me before I started Crossfit??

  • Kristen C

    07/29/2011 @ 1:02 pm

    27:31 Rx

  • dudley

    07/29/2011 @ 12:45 pm

    19:01 Rx

Comments are closed.