WOD: 7-10-13

by: Gino Escalante in: WODs
09 Jul



GS L1: 10 min AMRAP of:

8 Deadhang Chin Ups
10 Max Height Squat Jumps
30 second top of Ring Dip Hold

GS L2: 10 min AMRAP of:

8 Deadhang Chin Ups
10 Max Height Squat Jumps
12 Ring Dips

WOD L1: For time:

20-2 Push Ups (by 2)
1-10 Deadlifts (165/100)

Can be scaled up

WOD L2: For time:

10-1 Handstand Push Ups
1-10 Deadlifts (225/155)

Cannot be scaled


Jazz hands some more…

Another problem is being moist.  Outside of it being an unpleasant word, being moist will increase friction by forcing you to hold on tighter and thus generate more skin torque.  Chalk can remedy this situation, but it still has limitations in the world of CrossFit.  A routine from a gymnast may last 2 minutes at the absolute longest and so a single application of chalk will suffice because not enough sweat is being produced to reach the hands and negatively affect the grip.  A typical CrossFit workout will have you move from the cage, to a Barbell, to a run, to putting your hands on the floor.  Chalk doesn’t stand a chance to serve it’s purpose because it is literally being spread too thin to be effective.

If you were thinking that if some chalk is good, then more is better, then you would be wrong.  Dry, smooth hands are good and anything that doesn’t fall into this category is not bueno.  Adding more chalk once you are sweaty will only create a useless paste that will get in the way of what you are trying to accomplish.  One or maybe two applications of chalk should be the maximum number of times you “chalking-up” during that sweaty-fast-lots-of-stuff WOD.  Otherwise you run the risk of spreading your chalk too thin and creating that sweat/chalk paste.  This can make chalk more of a problem than a solution.

Last and biggest issue is manner of grip.  Tears happen on the same spot on the palm every time and rarely do they venture out to spots on the fingers.  Now you may be asking yourself at me:  “Gino, how do monkeys climb trees?”.  If the answer you came up with was:  “with their fingers”, then I would be surprised because you are correct and because of your strange but relevant thoughts.  Grip on the bar should also happen at the fingers and not at the palm.  This will immediately present you with a weaker grip that can be strengthened and eventually supersede your current grip style.  If only there were some kind of gymnastics strength warm up that happens every single day of your waking moment of your life forever for the summer where you could practice / strengthen this.

I can only think of one,







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