From recent wods such as the Regionals WOD #4, KB Snatch work, and Murph, we cannot emphasize enough the importance of proper callus care. When you lift, your body adapts by getting stronger. Your hands also adapt to the constant traction on the bar knurling or from the friction of kipping pull ups by building calluses. Here’s an oldie but goodie from the CFI Vault for those of you who don’t work callus care into your recovery routine.
There are two main components of callus care: 1) Maintenance and 2) Prevention. We’ll talk about Part 1 in this post. That’s where the Ped Egg comes in. Even though it’s one of those evil infomercial items, I’ve tested it on my own hands with great success. It has little microplane-esque graters that take just the right amount of dead skin off. It also comes with a sandpaper attachment that smooths out the skin you just took off.
I use it on wet hands, so that they are a bit softer, but it’s just my preference. Open up your hands wide, and rub on calluses. DISCLAIMER: Go easy with these suckers. It’ll hurt just as much if you take TOO much skin off and you have to rebuild the calluses from scratch. What you want is a thin layer of skin that will act as a buffer when you pull heavy barbells, or execute a lot of pull ups. Trust me on this and learn from my mistakes.
Back Squat 3×5 or Wendler
AMRAP in 5 Minutes:
Rest 2 minutes
Rest 2 min
Bar Hang for Time