If you’ve suffered through torn hands and ripped, you know the pain. If you haven’t experienced it yet - you will. The first time almost seems inevitable. After that, whether or not your hands continue to tear during pullup WODs depends in part on how you care for your hands. While torn and bloody hands may scare/ impress your non-CrossFitting friends, you probably don’t actually want to continue to injure yourself.
A little regular care will go a long way in preventing tears. The item above is a callus shaver. You can get one at Target or any beauty supply store, in the manicure/ pedicure section. If you already have tough calluses across the tops of your palms, the callus shaver will help remove the dead skin that has built up. After a shower, gently scrape the blade across the tough, raised calluses. BE GENTLE. Scrape thin layers. Don’t try to remove years worth of callused skin in one sitting. Do this once a week or so.
Everyday, in the shower, gently scrub your hands with a pumice stone. That will help reduce the amount of callus shaving you have to do.
If your hands do tear, clean and dry your hands as soon as possible. Don’t tear away the loose skin just yet - carefully trim it away with scissors so you don’t injure more skin. Keep the sores moist - Aquaphor works great.
You may find it helpful to cover the wounds in the first few days. Washing dishes or shampooing your hair with those open sores is very painful. And if your job includes shaking hands - as a courtesy to others, cover those things up! These Band Aid blister bandages will do the trick. They will also prevent the raw skin from drying out and cracking.
What are your favorite hand care tips? Please share!
Robert Warrick participating in the Get Fit Challenge with his wife, Jessica, his parents, and his sister!
Next Level Invitational - Saturday, February 4th
We have 4 CDR athletes competing in the first of three NLI events in the Summer Series. NLI is always a fun event, and it looks like they are adding a few interesting elements, like an agility course. Parking is free. Tickets are $8 online and $10 at the door. Event starts at 8am and goes to 3:45, with awards at 5pm. Come out and support our athletes!
**NLI is at a new location - 25401 Paseo De Valencia, Laguna Hills**
Join us for a paleo dinner on Wednesday at pm. Bring a dish to share (or email me for alternatives). Feel free to invite your friends or family that are participating in the Get Fit Challenge. Email to sign up, tamera@crossfitcdr.com. See you there!
The Get Fit Challenge Workouts will be at Brookside Park, 8am and 10am. Please arrive early and remind your friends and family to do so as well. We are expecting a great turn out and a fun WOD! Wear your red CDR shirt!
One of the side effects of regular CrossFit WODS and a clean diet… suddenly your clothes are too big. Time to go shopping! But what if you haven’t quite reached your goal and you’re in between sizes? You don’t want to invest in a new wardrobe only to have the same “problem” in a few months. This is a common complaint, since so many of you are working hard and eating right! Once again, we’ve got your back!
CLOTHING SWAP AND DONATION EVENT
WHEN: Saturday, February 25th, noon-4pm
WHERE: CrossFit CDR Redlands
WHAT: Bring your good condition clothing that no longer fits (but is nice enough that you would want your friend to wear it) and swap for clothes that fit you. We’re looking to swap business and casual clothing for men and women. We will be requesting a small donation if you want to participate, but don’t have clothing to contribute. There will be an even smaller donation requested if you contribute at least one swap-able item. All money raised will be donated to Family Services Association of Redlands.
Also, we will be collecting those clothing items that are maybe not something you want to swap but is still in good enough condition to donate - especially winter coats and baby/ children’s clothing. All donated clothing and clothing leftover from the swap will be given to Family Services Association of Redlands.
Please bring your items to swap by February 20th (clean and in good condition).
Donation items will be collected the day of the event only.
If you are interested in volunteering to assist with this event, or if you have questions, email tamera@crossfitcdr.com
More details about the swap as we get closer to the event!
Thank you to Jessica Novela and Christie Pleiss for the great idea and for volunteering!
Discipline is the bridge between goals and accomplishment. -John Rohn
We are a week and a half into the 30 Day Challenge. You’ve identified your goals and committed to the habits that will make you successful. Hopefully, you’ve talked to a coach and gotten some feedback and suggestions.
Are you practicing the habits you committed to? Have you given your goal (and the reason it is important to you) the priority it deserves? Have you checked in with your accountability partner? Are you holding yourself accountable? If you can answer yes, give yourself a pat on the back and stay the course. If not, time to get back on board. Body composition and performance goals aren’t like school tests that you can cram for the night before. They take discipline, commitment and persistence. It won’t be easy, but it will be worth it!
WORKOUT OF THE DAY
Competitors… Are you comfortable with your cleans???
WATCH THIS VIDEO! Dr. Terry Wahls makes one of the most compelling arguments I’ve heard in favor of a modern-day hunter gatherer diet. Diagnosed with MS, Dr. Wahls used her medical and research background to seek ways to improve her condition through the foods she ate. By incorporating large amounts of dark greens, vegetables high in sulfur (broccoli, cauliflower, cabbage, bok choy, mushrooms, turnips), brightly colored fruits and vegetables, as well as grass fed meats, organ meat, wild fish and seaweed, Dr. Wahls was able to dramatically improve her health and quality of life in ways that medical interventions had not.
If you are already eating paleo, this video will reinforce your efforts and might encourage you to add in a few nutrient dense foods that you may be overlooking. If you aren’t already eating paleo, this may just give you a little nudge!
TED Talk, Dr. Terry Wahls, Minding Your Mitochondria
WORKOUT OF THE DAY
Have you been giving it your all during your CDR Endurance days? Well, today we’re going to test it out with a 500m row for time.
CDR coaches and members attended a shoulder/ neck clinic, presented by Network Fitness, on Saturday. The class included 4 hours of instruction along with self-myofascial release practice. We learned techniques for freeing those sticky, junked up muscles that limit our range of motion and contribute to improper alignment and chronic pain. You’ll find these techniques added into the programming. Pay attention! These are techniques you can (and should be) using at home to improve your performance!
February 11th Inner Box Battle Update
There will be a 2k Watt Bike Race at 1pm. EVERYONE is invited to participate, not just CDR members! Multiple heats will race between 1 and 3pm with prizes for the winners.
With amazing athletes to watch, activities for everyone, and delicious food and beer for sale, you’re going to want to invite your friends and family down to check it out!
WORKOUT OF THE DAY
10 rounds for time of… 4 back squat @ 70% of 1 rep max 8 wallball (20/14) 12 hang power snatch (75/52)
We had a great turnout for our first Redlands Get Fit Challenge workout on Saturday! About 120 people - half CDR members and half community participants - filled the box for the 8am and 10am WODs. Thank you to everyone that participated and assisted! It is not too late to invite your friends and family to join in the next Get Fit Challenge workout on Saturday.
PALEO SUPPER CLUB, WEDNESDAY, FEBRUARY 1ST, 6PM
Everyone is invited! Bring a paleo dish to share. This is a great time to get ideas and share recipes to make your paleo cooking more fun! The theme is Valentine’s Day! CDR members - please encourage your Get Fit Challenge friends and family to join us! Email tamera@crossfitcdr.com to sign up (especially if you’re bringing friends and family!). There are options for those who want to participate, but don’t want to (or can’t) cook a dish to share.
Tomorrow is the last chance to order your Washington Produce and Corner Butcher Shop meal boxes for pick up on Monday. Available on Washington Produce’s website, these boxes contain almost everything you need for a week’s worth of paleo meals. Easy recipes are included along with a short list of necessary pantry items. Paleo doesn’t get any easier than this! If you have any questions about the boxes, email tamera@crossfitcdr.com.
Bring in your Goal Sheet if you haven’t already. If you need help with your goals or habits, talk to a coach!
February 11th competitors - are you practicing your skills?? Double unders, accurate wall balls, handstand push ups?
We are still working with restaurants to offer clean menu options. We apologize for the delay. We will provide you with info on the restaurants when we can feel confident about the menu items they are offering! If you have personal contacts with restaurants that might be interested in creating clean menu items, please email tamera@crossfitcdr.com.
Mandy, the massage therapist, will be at CDR full time starting next week. Call her now to schedule your appointment (951-283-0894) and take care of your recovery goals!
WORKOUT OF THE DAY
Get Fit Workouts at 8am and 10am. Will take place at CDR since rain is likely. It is not too late to invite your friends and family to join you in the Challenge! Just make sure to have them arrive 20 minutes early.
THIS SATURDAY’S WORKOUTS WILL BE AT CDR, NOT BROOKSIDE PARK, due to the possibility of rain. If you’ve invited friends or family, please let them know. Remember, community participants need to arrive 20 minutes early to sign in, complete their waiver and warm up. Challenge workouts are at 8am and 10am on Saturday! CDR members, please wear your red CDR shirts!
Bring in your goals sheets! If you would like, bring them to a coach during your 15 minutes prior. This is a great opportunity to get some more direction and suggestions to make sure you are successful during the challenge!
Many of our challengers are committing to removing added real and artificial sugar from their diets. This is a great step to take, since a sugary diet leads to inflammation, which in turn, leads to a host of serious health problems. Since sugar is added to so many processed foods - salad dressings, breads, sauces and drinks - cutting out all processed foods is a simple way to avoid excess sugar.
Check out this article, Sugar Shock, for a detailed look at the problem of added sugars…
Do you own one of these??
Everyday, in the shower, gently scrub your hands with a pumice stone. That will help reduce the amount of callus shaving you have to do. 
