Safe Days

Ten rounds of: – Results

1 Clean and Jerk

5 Pull-ups

10 Push-ups

15 Squats

Heather Bergeron 155lbs in 12:45.

Post load and time to comments.

Scaling Option:
7-10 rounds of:
1 Clean and Jerk
3 Pull-ups (beginner or assisted okay)
5 Push-ups
7 Squats


Clean and Jerk wmv/mov


A recent article from the CF Journal, entitled Blood, Blisters, Sexism and Pull-ups outlines the case to never tear your hands again.  The idea is easy to understand:  tearing your hands slows down your training and it hurts!

  I believe it is a mistake to accept tearing as a natural part of the pull up process and can be avoided with practice and strengthening of the grip.  In my five years of CrossFitting, I have torn my hands only once and thought maybe I had thick skin that allowed me this pain free existence.  Alas, after reading the article, discussing and trying with a few members, I have realized that it is indeed possible!

  Let the tear free days begin…

A few points from the article:

  • For training purposes when doing pull-ups, keep your metacarpals in line with your proximal phalanges; i.e., your hand bones and the first bones in your fingers. This sucks because it’s harder to do pull-ups with your center of gravity an inch lower, and it takes more finger/ forearm strength.

    The first week or two or five, you might have to go back to using a band sometimes, or doing jumping pull-ups on a box, or using an easier band. I understand this might hurt your pride, your ego and your self-esteem

  • For competition or tests (i.e., business purposes), you rock out with a full grip, surprising all your friends and making your competition cry. This is the grip the vast majority of people unfortunately use on a regular basis, as it puts your center of gravity as high as possible relative to the bar, gives you maximum grip strength and also regrettably leads to blisters, blood, bomb craters/gunshot wounds in your hands and a usually false sense of badassness.

  • Murph Happens.  Accidents happen and can become funny Facebook profile pictures that your “normal” friends are guaranteed to ooh and aah over. But there’s no real need to rip your hands apart in a training environment.

You might also like