Any exercise or fitness program that intensively uses the hands will only lead to torn skin and calluses. Any one can and will get them and there’s just no way to avoid it. Torn hands can come from tennis, golf, baseball, raking the yard and definitely from power cleans and tons of pull ups.
As a coach, I’m often approached with the concerns of how to prevent these tears, treating of the tears and working out while healing from the tears.
Have no fear….they will minimize as you get better and better in hand care and prevention. Heck, you may even grow proud of the occasional rip, showing it off to your friends and posting it on your facebook. I see it all the time. While the rest of the non-crossfitters will show disbelief and concern, you may have a sense of accomplishment because to you….to us crossfitters….”the juice is worth the squeeze”. Yeah you have a rip but you also just did 50+ pullups in a WOD. You dont see that happening at the local globo-gym. (Thats crazy, who does that?)
Even my own mom says “Luan, why do you workout until your hands rip?”
“Working out until my hands rip is not the goal, mom. Sometimes, it happens. Just like playing basketball until you sprain your ankle is never the goal…but sometimes…it happens.”
This is when she then turns the attention to other parts of my life that shes not please with… how my hair is too short or why I dont eat rice anymore 
Rips in the hands are usually an overuse issue but the two factors that increases ones chances of ripping are:
1. the hands are too soft and have little to no callus build up to protect the hands. This is often the case for someone that starts a new sport and definitely starting Crossfit with its high volume gymnastics and olympic lifting movements. I often hear “can we wear gloves” and my response is always “sure but make sure they match your purse!”
Gloves are a quick fix but they dont allow for your hands to ever toughen up. Sure if you are doing hours of work then by all means wear gloves. But for our WODs, they will only interfere with your grip and grip strength in the long run.
2. the hand have too much callus buildup. Too thick of skin will catch and bunch up on the bars and easily tear off.
There needs to be a happy medium. So use the wods to toughen up the hands. Then once there is a nice layer of callus built up, manage them by keeping them filed and shaved down.
There are many techniques and tools to do this with. A double edged razor or scapel can be used to carefully shave down the bumps and ridges of a thick callus. A callus stone or file can be used immediately after a hot shower or a staff favorite, the Ped Egg can be used as well. These products can be purchased at any drug store.
Once you get a rip, because it will happen, make sure that you immediately begin the treating process. Its best to remove the skin with clippers or small scissors. Then wash your hands with soap and water. Yes this will sting but…not more than the WOD does. After washing, its best to apply an antibacterial ointment such Neosporin or Vitamin E oil. Vitamin E really aids in a speedier recovery process. If you are limited to the capsules only, simply puncture the capsule and squeeze the oil onto the wound directly. Continue to wash the hands daily with soap and water and apply a little of the oil/ointment to the wound. In a few days time, new skin will form and your skin will begin its course of thickening again.
So you are now armed and ready to go. But then you get on the website and you see that tomorrows WOD involves 100 total pullups. Youre thinking that perhaps y ou can make it to 70 with out a rip but those last 30 pullups may do you in. Have no fear…theres always….TAPE!
Heres a quick video on one of the many ways to tape and protect your hands fom those long WODS.
As a former athletic trainer, i can tell you that taping is an art. Practice makes perfect so be patient if your wraps at first look wrinkled and just dont ‘feel right’. In no time at all, your wraps will become second nature and you will tackle 100-150 pullups with no problem. (Thats crazy, who does that?)
Any other questions you may have, feel free to shoot them my way.
