tyre jumps

28 Jan 2015 – A Visit to the Archives: (Don't) Let it Rip - How to Tape your Hands

As some of you may have already learned, and some of you may just be finding out, with all the bar and rig work we do, an unfortunate reality of CrossFit is that your hands will rip. Yes, RIP. Skin will come off, your hands will bleed, there will be pain. Some athletes consider it a necessary rite of passage, but no matter what your thoughts are, it will affect your training.... you can't lift anything if you can't bear the pain of putting your hands around that cold metal barbell, can you?! So, today we go to the BroSesh Sunday's archives to re-visit a blog we wrote on how to tape your hands and avoid those nasty tears. Enjoy Bros!

We spend loads of time hanging on rigs, rings and gripping barbells, all of which wreaks havoc on our poor mitts. This blog is dedicated to the fine art of protecting your hands from these rips and tears, be it preventative or post-rip protection. Listed below are 5 ways that we Bros have tried and tested to protect our hands. These suggestions are in addition to the shaving and filing of the callouses, which all athletes should do regularly. * I may or may not have painted my nails for this feature… Whatevs, they're wicked pretty.


5. The Gloves

Gloves are fantastic. I mean they are seriously great. They keep your hands warm during bitterly cold weather, can really complement a nice winter coat, and…oh wait, we’re not talking about THOSE gloves. Ok, these gloves. These gloves are fantastic as well. I find they’re really great at protecting my hands when I’m out doing my gardening. That’s it. Seriously. Gloves in a workout? I wouldn’t recommend it.

Pros: You get to add another piece of gear to your gym kit arsenal. One more thing to schlep around in your rucksack. Whoopty Doo.
Cons: They compromise your grip, you’ll never develop callouses on your hands, they’re expensive, they tear, they’re hot, they look silly.


4. The 'Hail Mary' Wrap

Akin to the 'Hail Mary Pass' of American football fame, the Hail Mary Wrap happens on the 18th minute of ‘Mary’, when your hands are ripped to shreds and you just can’t soldier through the pain any more. You grab the nearest roll of tape and wrap a strip around your palm. With the tape working with the grain instead of against it, it tends to come off quickly and as a simple wrap-around, it doesn’t give your hand much flexibility.

How to:

  • Wrap a long strip of zinc oxide or kinesiology tape (such as Rocktape) around your palm as quickly as possible.
  • Jump back on the rig.
  • Hope for the best.

Pros: It may give you 2-3 reps with whatever rip you had developed covered. 
Cons: The wrap will only last 2-3 reps before it bunches up and slides off your palm and you kinda just wasted 1 minute putting it on your hand.


3. The Pull-up Awareness Ribbon

This is the method I use the most. It is effective at covering both the common palm rips, as well as the more annoying (and difficult to cover), base of the finger rips. In my experience, this has the durability to last through a long workout, as well as the flexibility to move with your hand as it grips the barbell/rig.

How to:

  • Take one long strip of zinc oxide tape and fold in half.
  • With your hand slightly closed, wrap this around your ring finger (or whichever finger would cover your rip) in a half-bow.
  • Secure to your hand with another long band of zinc oxide tape strapped around your wrist.


Pros: Flexible, durable, easy to remove, doesn’t mummify your hand in tape, provides a decent amount of padding for already existent tears. 
Cons: A bit fiddly to put on and if you measure incorrectly, you could end up wasting lots of tape, or have lots of tape sticking out the bottom. Also, if you don’t fold the tape well and leave some of the adhesive side showing, you may end up sticking to the bar.


2. The Gymnast's Hand Guard

In our experience, this is the best and easiest taping method.

How to:

  • Using kinesiology tape, measure a strip the length of your wrist to the tip of your ring finger.
  • Double this strip and cut from the roll.
  • Fold in half and in the middle of the fold, cut a V-shaped hole.
  • To apply, put your ring finger through the hole and, with a slightly cupped hand, stick the tape to the palm and back of the hand, covering the rip.
  • Double-secure the tape to the hand using a long strip of tape around the wrist.


Pros: Durable, flexible, easy to apply and provides lots of coverage. 
Cons: Doesn’t provide as much padding as the Pull Up Awareness Ribbon, but other than that, not many cons!

1. Work on your grip

The best way to protect yourself against ripped hands is not just tape, but to work on your grip through positioning work and building your grip strength. When you hold on to the rig, is your thumb around the bar? Is your pinky knuckle over top of the bar? Yes? Wicked. No? Fix it. This method of gripping the bar creates a pseudo-false grip that not only puts your shoulders in a better position, but also reduces friction, which in turn reduces tears. Also, get rid of the Disney Mickey Mouse White Gloves! Over-chalking dries your hands. Dry hands are more likely to rip.

For more information on improving your grip, check out Carl Paoli’s (of GymnasticsWOD fame) pull-up progression video.


A) Push Press: Establish new 3 RM

B) 12 minute AMRAP:
Run 200 m
10 KB Swings 32/24kg
5 STOH @ 80% of above rep max

WLC Lounge WOD
12 minute AMRAP:
Run 200 m
10 Tuck jumps
10 Push ups

25 Jan 2015 – Snatch Skill Development


A) Barbell skills development: Snatch

B) In 10 minutes:
Run 800m, then in remaining time AMRAP:
5 Snatch (anyhow) (50/35 kg)
10 Tyre jumps

- Rest 2 minutes -

In 5 minutes:
Run 400m, then in remaining time AMRAP:
5 Snatch (anyhow) (50/35 kg)
10 Tyre jumps

* Remember, instead of an 11 am CrossFit class, we will have our first Regularly Learn and Play New Sports day where we learn Parkour! The class is free for all our members!

21 Jan 2015 – WOD

Remember that blog Phil wrote recently on intensity and how you can make progress in your fitness?

Now's your chance to show your coaches that you've read it....


16 x 40 seconds on : 15 seconds off, alternate between A&B

5 Burpees
10 Wall balls (9/6 kg)

5 Power cleans (40/30 kg)
10 Tyre jumps

The goal for both A & B is MAX EFFORT for the entire 40 second interval! The only time you should be resting is during your 15 seconds off.

WLC Lounge WOD:
15 x 40 seconds on : 15 seconds off:
Jumping lunges
Hollow hold

12 Dec 14 – 'Wittman'

U.S. Army Sergeant Jeremiah Wittman


7 rounds for time of:
15 Kettlebell Swings 24/16 kg
15 Power Cleans 40/30 kg
15 Tyre Jumps

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

20 Nov 2014 - Sex, sleep & supplements


It's time to open Pandora's box (make whatever witty comments you like given the title of the blog) and take a look at a few different types of supplements...

The Best Supplements for Better Sleep

ZMA: This is a blend of the essential minerals, Zinc and Magnesium with the goal of supporting recovery from exercise via improving the quality of your sleep. Zinc is thought to play a role in the regulation of normal DNA synthesis, cognitive (brain) function, normal fertility & reproduction along with the metabolism of macronutrients and synthesis of new proteins.

Magnesium is essential for the maintenance of electrolyte balance, healthy metabolism, functioning of the nervous system, cell division and protein synthesis. 

Studies have shown that supplementing with ZMA can help the body achieve deeper levels of REM sleep – the stage of sleep where all the magic happens! So the more/better quality REM sleep we can get, the better. (Read our previous blog on why you need to get better sleep, and more of it...)

Taurine: This is an amino acid that is thought to have several benefits: Lowering blood pressure, fighting inflammation, detoxifying the organs and protecting the heart. In some circles, Taurine is known as the amino acid of anxiety control and stress management as it helps lower the stress hormone, Cortisol. Taurine also elevates levels of GABA which is a chemical neurotransmitter that has soothing effects on the nervous system, hence its helpful effects on improving sleep.

The Best Supplements for Recovery

Sleep: Ok, so not a supplement, but better sleep improves your recovery and your ability to keep crushing it at the gym.

Fish oil: The list of potential benefits for taking regular doses of fish oil are endless: body composition, insulin sensitivity, cognitive function, fat oxidation, cardiovascular health, etc.

With regards to recovery, fish oil has been shown to reduce inflammation. Inflammation is a natural response that happens in response to a stressor on the body. Exercise is a stressor, but it is an acute (short-term) stressor that can be healthy as we adapt to it. Fish oil has been shown to reduce this inflammation which helps speed up our recovery and adaption from exercise.

A good fish oil supplement has a good EPA:DHA (fatty acid) profile. You can read all about that here if you like, but we recommend PurePharma's 03, or Genetic Supplements Fish Oil.

Protein: Protein is the building block of our muscles. During training, we break down these tissues through the stress of strenuous activity, so having a post-wod shake can help speed the process along.

Most protein shakes these days have a variety of other ingredients designed to reduce stress hormones, decrease inflammation, etc etc. It can be a minefield to know what to choose.

We have tried many a products in our time, and we stand behind Genetic Supplements Matrix Recover.

Best Supplements for Sex (what you were REALLY reading this blog to find out...)

Exercise: A good sex life and a strong sex drive has been linked on hundreds of occasions to fitness levels. Not only are our bodies 'fitter' and 'healthier' so everything is working as it should, but we feel more confident about ourselves and we appeal more to potential partners...thus increasing the likelihood of getting some!

Remove household toxins: There are various forms of harmful toxins that haunt our homes and can be putting a damper on testosterone production. From household cleaning detergents to pesky moulds.

Healthy fats: Our body is made up of a huge portion of (good) fats, every single cell in your body has a fatty phospholipid layer, this includes the sex cells. Healthy fats are also thought to boost production of sex hormones like testosterone.

These healthy fats include olive oil, coconut oil, avocado, nuts/seeds and fish oils.

All the above supplements are great and we use them all from time to time, but is there something else we can use? An 'all-in-one' perhaps? Funny you should ask...

The Best All-in-One Supplement to help you get leaner, stronger, fitter, recover faster and stay healthy and happy for the rest of your life.

Yes a long title for this supplement, but we feel one as such as this deserves a title of great length....

Our secret supplement is this: Optimal Nutrition.

I can almost hear your sighs of dismay now. If only there were a magical pill that would make everything right with the world. There's not. Sorry to disappoint you.

If you have an optimal diet, one that fits your needs and your lifestyle, you won't need to spend an extra penny on numerous supplements. You can get all the protein, healthy fats, vitamins and minerals from your daily chow. (Read our thoughts on nutrition here and also here).

"Failing to plan is planning to fail". If you do not address your nutrition, then you are doing yourself a disservice. If you want to back up all the hard work in the gym and get the results you want and, most importantly, live a long and happy life, you need to eat to reflect that.

It's that simple.


Run 500m
50 Over the tyre jumps
50 Deadlifts 60/40kg
50 Wall balls 9/6kg
50 Ring dips
50 Wall balls
50 Deadlifts 
50 Over the tyre jumps
Run 500m
(Time cap: 22 minutes)

06 Nov 2014 - Barbell Skills: Clean


A) Barbell skills: Clean

B) "Wood"
5 rounds for time of:
400 m run
10 Burpee tyre jumps, 24/20 in
10 Power cleans (instead of Sumo Deadlift High Pulls) 40/30kg
10 Thrusters 40/30kg
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

30 Oct 2014 - What is a Hero WOD?

As many of you know, CrossFit has a list of beastly benchmark workouts, lovingly named The Ladies: Helen, Lynne, Isabel, and Karen, to name but a few of my personal favourites. Oh, and Fran. Definitely not a favourite...

Even more intense than these ladies are the other benchmark workouts, the Hero WODs. These are some of the hardest workouts you will ever do, and for good reason. CrossFit has always honoured servicemen and women who have lost their lives in the line of duty and the Hero WODs are done in honour of these individuals. 

U.S. FBI Supervisory Special Agent Gregory J. Rahoi


A) Beginner

A1) Push press 6 x 3
A2) Horizontal pull

A) Intermediate & Advanced

A1) Push press: 1-3 sets @ 80-90% 1RM. Totalling 10-15 reps
A2) Horizontal pull

B) All Athletes


12 minute AMRAP:
12 tyre jumps
6 Thrusters 42.5/30kg
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.