Sunday classes start this week! Lyndzey Dare will be coaching an 11:00am CrossFit Class followed by a 12:00pm open gym hour. The 11:00am class will be your opportunity to chose a workout that you missed from that week. Everyone will warmup together. If you are lifting, you’ll lift. If not, you will move to the jiu jitsu mats for mobility. Everyone will start their respective conditioning workouts at the same time. Registration is required for each of these classes.

If you are interested in CrossFit competitions as a team or individual, a team meeting is happening this Saturday at 11:30 following the benchmark. Andy W. will be leading two advanced/competition CrossFit classes per week to prepare for various competitions. The meeting will layout individual requirements to become part of our competition team.

Vanessa and Dave are hosting a CFSQ Super Bowl potluck party. Please RSVP Here.

So, you did high volume pullups yesterday and your hands tore?

How to Treat and Prevent Blisters

By Kristann Heinz, M.D., RKC

I, like many of you, pride myself on my strong hands. Mine are nicely calloused from hours of farm chores and, of course, from my KB training. But, alas, even the most conscientious KB athlete faces a blister from time to time.

What is a blister? A blister is a bubble under the skin that can be filled with a clear liquid, pus or blood. Friction blisters can form when the skin is repeatedly rubbed in one spot. We see this with improperly fitting shoes or a KB rubbing on the palm of our hand. A blood blister is seen when the skin has been pinched or undergone a traumatic insult such as catching it between two KBs. The area around the blister may be red and tender. In general, with proper care a blister should heal within 3 to 5 days.

Step-by-Step Blister Care

1. When you first detect a blister, stop your activity. Do not break or “pop” the blister. The skin that covers the blister helps to protect it from infection.
2. Gently wash with soap or clean with Betadine if you are not near a sink. If the blister is broken make sure to wash the area as above. If the blister came from KB training, it is important to clean the blister of any paint or medal filings that may have imbedded themselves in the blister area.
3. Next, apply antibiotic ointment such as Neosporin or Bacitracin to the area.
4. You can protect your blister by making a blister doughnut. Cut some moleskin to the appropriate size for the blister area. [You can buy moleskin at a drugstore.] Then cut out a circle from the center of the moleskin that is slightly larger than the blister area. Place the ring or doughnut around the blister.
5. Cover the blister area with gauze and secure with hypoallergenic tape. This should reduce the friction that is applied to the area. Change the blister dressing daily.
6. Monitor healing to ensure recovery. If you find the blister area is increasingly red, swollen and painful or you notice pus, your blister may be infected. You may also have a fever. Your blister needs to be looked at by medical professional and they may need to give you antibiotics for a skin infection or cellulitis.

Calluses are the build-up of hard skin caused by the uneven distribution of weight. I often get calluses at the base of my index, middle and ring finger on my palm from KB training. If calluses are not properly cared for, they to can be torn off and leave one with an open sore like a broken blister. If you have a torn calluses follow the care instructions for a broken blister. To prevent torn calluses, do not let the calluses get too big. After a shower or bath, carefully use a pumice stone or emery board to gently remove excess build-up of tissue.

Blister Prevention is the Best Prescription

1. If you know you have a tendency to get blisters in a certain spot, cover it with hypoallergenic medical tape prior to the activity. I have known folks in my classes, to use duct tape over the area. But please be careful and check to see if you have an allergy to the adhesive of duct tape before you use it, the last thing you need is an allergic reaction to the tape on your hands.
2. You can also wear cotton fingerless gloves on your hands to prevent blister formation. We buy cotton gloves from the hardware store and cut off the fingers.
3. Keep a first aid kit handy with the appropriate medical supplies to care for a blister. I suggest Betadine or hydrogen peroxide, moleskin, antibiotic ointment, gauze, hypoallergenic medical tape and scissors

There are numerous CrossFit specific products on the market these days including pullup and kettlebell grips along with blister treatment products. The bottom line is that you must take care of your hands ESPECIALLY in the cold. Hands tend to be drier and rougher (enter friction). Shave your callouses down (not off). For some of you, that might mean almost daily. Callous shavers are found in any drug store, Target, etc. in the hand & nail care section. Like a performance enhancing diet, hand care should be part of any athlete’s daily routine.

That being said, the time to clean up your diet it now.

Warmup
Speed Ladder

5 Turkish Getups R/L
20 Down Dog Push-ups

Conditioning
10 Rounds AFAP (25 min limit)
5 Handstand Push-ups (substitute is 10 box assisted HSPU)
10 Sandbag Clean/10yd Shuttle Run*
15 Kettlebell Swings (32/24)

*Shoulder a sandbag, run 10 yards, drop the bag, pick it back up on the other shoulder, run back to the start, drop the bag, repeat (5x down and back = 100yd total)