Coach BK’s Hand Maintenance Guide
HAND MAINTENANCE — How Not to Rip (As Much)
YOUR PALMS ARE NOT A LEADERBOARD.
There is a mountain of hand-care advice out there. This is the practical system I use: maintain the skin, choose the right protection, train the actual grip, and handle a tear like a wound not a personality trait.
Rips still happen. But thick neglected calluses, poor grip habits, excessive friction, and zero preparation make them much more likely. A hand tear can steal days of pulling work and turn shampoo into a character-building exercise.
The Five Non-Negotiables
1. Keep calluses low and smooth. Protective is good; raised, dry, and catchable is a rip waiting for a pull-up bar.
2. Use protection for the right work. Grips and tape reduce friction, but they do not replace skill, intelligent volume, or grip strength.
3. Train your grip. Do strict work, carries, hangs, and controlled pulling without turning every session into a grip commercial.
4. Hook grip every Olympic pull. Snatch, clean, power and hang variations, high pulls, and all Olympic-lifts begin with the thumb locked under the fingers. Use some tape and know you’ll get to use it; it helps with not having to death grip the bar.
5. Treat a tear as a wound. Clean it, cover it, modify training, and watch for infection. Blood on the rig is not “extra intensity.”
COACH BK RULE
A rip is not a badge of honor. It is usually a small injury plus an inconvenient lesson in skin maintenance.
1. Prevention: Keep the Calluses, Lose the Speed Bumps
Calluses are useful. They become a problem when they are thick, dry, raised, or rough enough to catch the bar. Your goal is not baby-soft hands; your goal is strong skin with a flat, smooth surface.
A Simple Maintenance Routine
Inspect weekly. Look for raised edges, thick ridges, cracks, and areas that snag on fabric or the bar.
File lightly. On clean, dry hands, use a pumice stone or a purpose-built foot/callus file. Use light passes until the raised surface is level with the surrounding skin.
Stop early. Do not chase perfectly smooth skin. Stop before the area turns pink, tender, thin, or irritated.
Shave only when necessary. If a callus is severely built up, careful shaving
Moisturize at night. Use a small amount of hand cream on intact skin so calluses stay flexible instead of becoming dry little trapdoors.
Video: Hand Care for CrossFit callus shaving and prevention
Tool: Revlon Wet/Dry Foot File blade-free filing option that can be used wet or dry.
2. Grips and Tape: Protection Without Creating a Crutch
Use gymnastics grips when the workout earns them: high-volume kipping pull-ups, toes-to-bar, chest-to-bar, bar muscle-ups, and ring work. Size them correctly, break them in, and follow the chalk guidance for your grip. Some materials want chalk, and some absolutely do not.
When to Go Barehanded
Strict pulling and controlled skill work. When your skin is healthy, barehanded work improves tactile feedback and gives your grip a chance to do its actual job.
Low-volume practice. A few crisp reps generally do not require full battle armor, nor do warmups.
Dedicated grip training. Dead hangs, farmer carries, controlled bar holds, and strict pulling should not disappear because you bought nice grips.
THE POINT
Grips are seatbelts, not autopilot. Use them to manage friction and volume not to avoid developing hands and forearms that can hold onto things.
Recommend:
ABG Tape — It’s my Favorite tape by a long shot.
Super Stretchy Goat Tape — flexible tape for thumbs
Victory Grips — multiple materials and fingerhole/fingerless designs
Frog Grips — chalk and chalkless options for high-volume bar work
Zapped Athletics — To support your local business.
3. Hook Grip: Yes, On Every Olympic Lift
For every Olympic-lift pull, use the hook grip. That includes snatches, cleans, power and hang variations, high pulls, clean pulls, and snatch pulls. Wrap the thumb around the bar first, then lock the index and middle fingers over the thumb. After receiving a clean, relax or reposition the hands as needed for the jerk.
Why It Matters
Security. The bar is less likely to roll out of the hands as load, speed, and fatigue increase.
Better pulling mechanics. A secure grip lets the arms stay long, and you can finish the pull instead of death-gripping the bar with bent elbows.
Consistency. Do not save hook grip for heavy days. Light technical work is where the habit is built.
Thumb Tape Setup
· Use flexible, sweat-resistant athletic tape. Stretchy tape is generally more comfortable than rigid tape for repeated hook gripping.
· Use one or two light layers. Cover the contact area without wrapping so tightly that the thumb throbs, changes color, tingles, or loses motion.
· Tape reduces abrasion, not physics. Hook grip may still be uncomfortable while the thumb adapts. The tape simply makes it less like the bar is sanding your thumb with 80-grit.
4. Once You Have a Tear
Immediate Care
1. Stop the bleeding. Use direct pressure with clean gauze or a clean cloth.
2. Clean it. Rinse with clean running water. Wash around the wound with soap; avoid pouring harsh products such as hydrogen peroxide or iodine into the tear because they can irritate tissue.
3. Protect it. Apply a thin layer of petroleum jelly or an appropriate ointment if tolerated, then cover with a clean bandage or gauze. Using a glove over it at night can speed up the healing process.
4. Modify the workout. Do not put an actively bleeding or open tear back onto a shared bar. Substitute lower-body, monostructural, or non-grip-intensive work until the skin is closed and tolerates load.
Products Worth Keeping Around
· RIPT Skin Systems — conditioning, repair, and callus-maintenance products
· Element 26 Rip Repair — a liquid skin-protectant product for superficial tears.
· O'Keeffe's Working Hands — use on dry, intact skin especially at night; use this often!!!
Overnight moisture trick: For severely dry but intact skin, apply a small amount of moisturizer and wear clean cotton gloves.
Meet Our Members — Tammy Brooks
Meet Tammy Brooks - a 4:15pm regular
How long have you been doing CrossFit?
I did CrossFit for 6 years, but after being out of it for 5 years it was like starting over. I was intimidated and nervous about showing up to CrossFit and giving my best when I knew my best would not compare. Then I found Protocol at the end of 2025, attended free classes to give it a try and discovered a gem! I knew I wanted to be part of the Protocol family and signed on as a member in January of 2026.
Many boxes are hyper-focused on times, weight, and RXing, but all of the coaches at Protocol want you to pull the best from you to make you stronger and healthier, mentally and physically. They achieve that because they care about each of us!
What do you enjoy about CrossFit?
There are so many reasons I look forward to getting to the gym! I love the challenge and working to meet goals. With the coaches being so knowledgeable, I trust them when they encourage me to lift a little heavier or squat a little lower. They keep you safe yet encourage you to be the best you can be!
I love seeing everyone! On the days I am not at the gym I truly miss my friends.
Working and getting a sweat in is refreshing but being able to work out with people who genuinely care about each other and encourage each other is a blessing!
Would you recommend CrossFit Protocol to other people?
We all have days in the gym that may feel like a great workout and others when we feel like we failed. CrossFit is designed for results through community. Protocol is the standard for just that: results and community. This is achieved through the coach’s knowledge and intentional building of relationships. It is evident of the hard work they put into making Protocol a family.
Protocol produces results from muscle to members because they care about people! Hanna and Ethan are the GOAT! Stay Salty!
Strength Training for Beginners: How to Start Safely and Build Confidence
Starting strength training can feel intimidating, but it doesn’t have to be. At Protocol, we specialize in helping beginners learn proper technique, build confidence, and progress at a pace that feels right.
What beginners need most:
Clear instruction
Safe, scalable movements
A coach who pays attention
A supportive environment
Strength training for beginners isn’t about lifting heavy right away — it’s about learning how to move well. When you build a strong foundation, everything else becomes easier: fat loss, muscle tone, energy, and everyday movement.
If you’re new to strength training, our coaches will guide you step‑by‑step so you always feel confident and capable. We also encourage all beginners take our CrossFit 101. This 2-session class introduces beginners to foundational movements and builds their confidence before rolling them into a group setting.
Proper technique → Confidence → Increase resistance
Seeing success is more than about seeing someone move heavy weight. Sometimes it’s seeing someone move correctly or hearing someone talk about being able to complete a task at home that they haven’t been able to do.
Meet Our Members — Ethan Holmes
Meet Ethan Holmes - an 11:30am class regular
“I started going to CrossFit Protocol in May of 2025, so just over 1 year ago. There are so many things I enjoy about CrossFit. I love the competitive atmosphere, the sense of family, and being surrounded by people who genuinely want to see you succeed in every facet of life. Every workout pushes you physically and mentally and having people beside you who encourage you every step of the way makes all the difference.
I would recommend CrossFit Protocol to anyone, regardless of their fitness level. Whether you’re just getting started or you’re an experienced athlete, everyone is treated with the same encouragement and respect. The coaches and members truly want to see everyone succeed. The family atmosphere, combined with the Christ-centered approach is something you don’t find everywhere. Joining CrossFit Protocol has been one of the best decisions I’ve ever made and I’m grateful to be a part of the Protocol family.”
Unlike your regular fitness facilities, at Protocol you’re more than just a member — you’re someone that we know by name, know your kids’ names, and will check in on if you miss a class or two. CrossFit Protocol would just be a warehouse with gym equipment without our members. They give us purpose and create an atmosphere that you don’t find just anywhere. So, don’t just take our word for what a great place it is, hear it from our members. When you join Protocol, you’re not just joining a gym, you’re joining a family.
Group Fitness Classes Near Me: Why Local Community Matters More Than Ever
When people search for group fitness classes near me, they’re not just looking for a workout — they’re looking for a place where they feel supported, encouraged, and motivated to show up consistently.
At CrossFit Protocol, our group fitness classes are built around community. You’re not just another face in the room. You’re part of a team that celebrates your wins, pushes you through tough moments, and makes fitness something you actually look forward to. If you’ve struggled to find consistency in the gym, maybe it’s because you needed more support and accountability. It’s easy to take days off when no one may notice, but it makes it harder to miss when you have people that you’re excited to see and workout with.
Why local group fitness works so well:
You build real relationships with people who train alongside you
You stay more accountable because people notice when you’re gone
You get coaching that’s personal, not generic
You feel connected to something bigger than a workout
If you’ve been searching for group fitness classes near me, we’d love to show you what makes Protocol different — supportive coaching, thoughtful programming, and a community that cheers for you every step of the way.
Functional Fitness Workouts: Train for Real Life, Not Just the Gym
Functional fitness workouts are designed to help you move better in everyday life — picking up kids, carrying groceries, climbing stairs, or doing yard work without pain. Functional movements also target larger muscle groups, which are essential for maintaining strength for longevity. Unlike the majority of traditional gyms, we don’t have weight machines aside from rowers and bikes, because we see more value in with using free-weights and how well that translates to everyday lifting and carrying.
At Protocol, our workouts blend strength training, conditioning, and mobility to help you build a body that’s strong, capable, and resilient.
Why functional fitness works:
It improves balance, coordination, and stability
It strengthens muscles you actually use daily
It reduces injury risk
It builds real‑world strength, not just gym strength
If you’ve been curious about functional fitness workouts, our classes are the perfect place to start. Every movement is coach‑led, scalable, and designed to help you feel better in your everyday life.
Strength Training for Beginners: How to Start Safely and Build Confidence
Starting strength training can feel intimidating, but it doesn’t have to be. At CrossFit Protocol, we specialize in helping beginners learn proper technique, build confidence, and progress at a pace that feels right.
What beginners need most:
Clear instruction
Safe, scalable movements
A coach who pays attention
A supportive environment
Strength training for beginners isn’t about lifting heavy right away — it’s about learning how to move well. When you build a strong foundation, everything else becomes easier: fat loss, muscle tone, energy, and everyday movement.
If you’re new to strength training, our coaches will guide you step‑by‑step so you always feel confident and capable. We also have a 2-session CrossFit 101 class that is catered specifically to beginners just starting out. You’ll spend 1-on-1 time with a coach learning how to move safely and effectively, before moving into a group setting.
Unlock Your Potential: Why Group Fitness and Strength Training Work Better Together
If you’ve ever tried to get fitter on your own, you know how tough it can be to stay consistent. That’s where group fitness and strength training come together to create something powerful — a training environment that keeps you motivated, supported, and progressing week after week.
At CrossFit Protocol, we’ve seen firsthand how the right mix of coaching, community, and smart programming helps people build strength, confidence, and long‑term habits that actually stick.
The Power of Group Fitness
Group fitness isn’t just about working out beside other people — it’s about being part of a team that pushes you to show up and give your best. When you train in a group:
You stay more accountable
You push harder than you would alone
You build friendships that make fitness fun
You learn proper movement patterns from experienced coaches
That sense of community is one of the biggest reasons our members stay consistent and see real results.
Why Strength Training Matters
Strength training is the foundation of long‑term health and performance. It improves:
Muscle tone and definition
Metabolism and fat loss
Bone density and joint health
Everyday functional movement
Whether you’re lifting a barbell, using dumbbells, or mastering bodyweight movements, strength training helps you feel stronger in and out of the gym.
Where the Magic Happens: Combining Both
When you blend strength training with group fitness, you get the best of both worlds:
Structured programming that builds strength safely
Conditioning that boosts endurance and athleticism
A supportive environment that keeps you motivated
Scalable workouts for every fitness level
This is exactly what we do at CrossFit Protocol — thoughtful, progressive programming delivered in a welcoming, high‑energy group setting.
Who Is It For?
Everyone. Truly.
Our workouts are designed to meet you where you are. Whether you’re brand new to fitness or an experienced athlete, our coaches help you scale movements, learn proper technique, and progress at a pace that feels right for your body.
Ready to Get Started?
If you’re looking for a place where you can build strength, improve your fitness, and join a community that cheers for you every step of the way, we’d love to meet you.
Come try a class at CrossFit Protocol and experience the difference of group fitness and strength training done right.
What Makes CrossFit Different from Regular Gyms?
So, what’s the difference?
Most gyms give you access to equipment and wish you luck.
CrossFit? It’s more like:
Structured classes
Coaching every session
Built-in accountability
A community that knows your name
You show up, and the plan is already done for you.
No wandering around wondering what to do next.
Why People Love CrossFit (Even If It Looks Intimidating)
Let’s address the elephant in the room—yes, CrossFit can look intense from the outside.
But here’s what people quickly realize once they step in:
1. It’s Built for Everyone
You don’t need to be “in shape” to start. Every workout is scalable, meaning it can be adjusted to your current fitness level.
2. You’re Not Doing It Alone
Unlike traditional gyms, CrossFit thrives on group fitness energy. You’ll have a coach guiding you and a community sweating alongside you.
3. It Combines Strength Training and Conditioning
You’re not just lifting weights or just doing cardio—you’re building a well-rounded level of fitness that actually carries over into everyday life.
So… What Is CrossFit?
At its core, CrossFit is a group fitness program built around constantly varied, functional movements performed at high intensity.
Translation?
You’ll do workouts that mimic real-life movements—like squatting, lifting, pushing, pulling, and running—mixed together in different ways so your body is always adapting.
One day might look like:
Lifting weights (hello, strength training 💪)
Short bursts of cardio
Bodyweight movements like pull-ups or push-ups
Another day? Completely different.
And that’s kind of the magic.
Nutrition Program Pays Off in Muscle Gains!
Coach Laura Cannon wanted to gain muscle mass so she signed up for the nutrition program working with Coach Andrew Martin. Here’s her story.
I had two goals going into the Nutrition program with Andrew. I wanted to find a solid and consistent macro count that worked for me so that I could perform better in the gym as well as help with my recovery from hard workouts. The other was the accountability I knew Andrew would provide. I had gotten off track during the winter and really needed accountability to get me where I wanted to be. Andrew’s goal for me based on my size and age was to gain muscle mass. I didn’t need to lose weight, but make sure I was taking in the right amount of daily proteins, fats and carbs that would help me gain as much muscle mass as I could. According to Andrew (LOL), based on my start weight and finish weight, he said I gained approximately 2.5 lbs of muscle mass.
Over the course of the 12 week program, Andrew helped me fine tune my macro count. I have a fast metabolism, making it a little harder for me to keep the weight on, so we ended up increasing my fat and carb macros. It took a few weeks, but we found the sweet spot on my daily macro count that helped me to maintain a weight that worked for me and improve my performance in the gym. He added a protein shake with creatine and post workout carbs (which I have never tried before) that really helped with how I recovered.
During the Open this year, I told Andrew that it was the best I had felt during an Open season. I felt like I was able to do the difficult workouts and recover enough to tackle the next one. I think one of the things I’m most proud of is getting a 1:43 PR on my Fran time. I typically have an average Fran time of 7:35 ish. When we recently retested Fran, I got a sub 6 minute time of 5:51. I was thrilled to say the least!
Working with Andrew helped me gain the knowledge I needed to know what works for me, what doesn’t work well, and where I need to be to perform my best, day in and day out, in the gym.
Meet Jonathan!
Meet Jonathan Miller, our newest coach!
What are your hobbies? I enjoy playing golf whenever I can.
What do you do in “real life”? I am a Program Control Analyst for a government contractor in Huntsville.
Please tell us a little about your personal life. I was born and raised in Decatur, AL. I graduated from UNA. I currently live in Priceville, AL.
What led you to join the CrossFit Protocol family? I was first introduced to CrossFit when I was in college. After graduating and moving back home, some guys that were already members at Protocol asked me to drop in on a Saturday workout and I’ve been hooked ever since. I have been a member at Protocol for almost 6 years now.
What is your past fitness/sports/exercise history? I grew up playing football and was familiar with most of the power lifts. I was pretty much active my whole life in various sports throughout high school. While in my first two years in college I pretty much stopped all exercising and quickly got to the lowest and unhealthiest point in my physical journey. After reaching that low point I found a group of workout partners at school and quickly turned things around. It was around that time when I first learned of CrossFit.
What did you think about CrossFit before you started? I didn’t really know much about CrossFit and was hesitant in joining because I knew CrossFit did a lot of pull-ups and I hated pull-ups (still do).
How do you feel about CrossFit now that you’ve been doing it for some time? They say CrossFit is the opposite of fight club because once you join you can’t stop talking about it. And I know that’s how my friends who don’t do CrossFit feel about me. Coming from a sports background I love that I still get to compete everyday against others. It gives you a sense of pride when you see your name at the top of the white board and that’s what drives me today.
How has CrossFit affected you in your regular life; tell us about any results you’ve experienced as a result of CrossFit. CrossFit has shown me that there are no short cuts to achieving your goals. If you don’t show up consistently, if you aren’t making wise diet choices, if you don’t come in with a positive attitude, then you can’t expect to achieve results.
If you could pick one exercise that you never had to do again, what would it be? Anything with a high volume of GHD’s!
Tell us one thing about you that we might not know. Huge Harry Potter fan.
What’s your biggest CrossFit accomplishment? Being WOD partners with David Wallace.
Why did you want to become a coach? I wanted to learn how to train and help our athletes at every level, from the new beginners to the top performers, achieve their fitness goals.
If you had to pick only one thing that most athletes should work on, what is it and why? Mobility! And I am speaking to myself as well. As I am getting older I am noticing that my recovery times are not what they used to be compared to when I first started CrossFit.
What is the top subject you consider yourself an expert in? I wouldn’t consider myself expert in anything quite yet. But I also don’t want specialize in one particular area either. I hope to be well rounded in all areas of CrossFit from Olympic lifts, power lifts, nutrition, etc.
What is the best advice you have for someone who may be interested in checking out our gym? Leave everything you have heard or think about CrossFit at the door and come in with an open mind and get after it.
Meet Hanna and Ethan!
“Never stop bettering yourself for your significant other. There’s always room for improvement.”
Ethan and Hanna Netherton have been married for close to two years. Ethan is an Environmental Health and Safety Specialist, and Hanna is a Physical Therapist Assistant.
What led you to join the CrossFit Protocol family? We have been members since October 2019 (~10 months). We previously did CrossFit when we lived in Mississippi, and when we moved back we just joined a regular gym, but we started really missing the community that CrossFit offers, as well as the competitive drive. After a couple of years, we decided it was time to get back in a “box,” and ended up at Protocol.
What is your past fitness history? Ethan is a former college baseball player at Birmingham Southern, and I’m a former college cheerleader from Mississippi State. After we “retired,” we both filled the void by staying active in the gym, with recreational softball leagues, and other athletic activities.
What did you think about CrossFit before you started? At some point both of us had a negative mindset toward CrossFit from a body mechanics standpoint, but we liked the competitive aspect of it.
How do you feel about CrossFit now that you’ve been doing it for some time? Once we started CrossFit, we realized the emphasis that coaches put on technique. Also, you really set the pace and tone of your own workout. You may have people pushing you to do your best, but ultimately you know how hard you can push yourself and when to back off.
What were you like as a couple in your life before CrossFit? Our relationship was founded in a gym...an unmentionable purple themed gym to be exact, lol. Being active in the gym has always been a big part of who we are as a couple. Not much has changed over the years, and now we’re surrounded by others with the same goals we have.
How important (or not) is it to you that you work out together or have the same fitness interests? Some couples have date nights, but our version of a date is attending classes together and encouraging each other. We just feel more “together” when we’re killing a workout together.
How has having the same fitness interests and goals impacted your relationship? Having someone that’s in line with your same goals and interests is big for any relationship, especially in a marriage. It’s how we hold each other accountable and better ourselves inside and outside the gym.
Do you compete with one another in the gym? How has that affected your relationship? We both have a competitive background, so it’s natural to compete against each other and we definitely let the other one know when they come in second.
What is your nutrition like now vs. before? Do you cook or meal prep together? How does all that work in your household? We really don’t stick to a strict diet or meal plan. Our motto is to make good decisions the majority of the time, and if we want to splurge one night then we do.
What food does your spouse remind you of and why? Hanna: “Ethan reminds of a mozzarella cheese stick, because he’s crispy on the outside, but soft and cheesy on the inside ;) ” Ethan: “Hanna’s a potato, because her personality comes in all shapes and sizes. She’s truly a gift to the world. Potatoes can be anything they want to be.”
What do you most admire about your spouse and why? Ethan: “I admire Hanna’s passion and drive towards her goals. If she wants something, she’ll go get it and don’t ever tell her she can’t.” Hanna: “I admire his work ethic. He’s not one that’s going to give up or back down from a challenge, he’s driven to succeed.”
How do you keep your relationship strong? Our relationship is built around our faith and holding each other accountable. There are very few times that you’ll see one of us without the other one outside of work. It’s not because we’re that dependent on each other, we just enjoy each other’s company.
What is the best advice you have for couples who may be interested in checking out our gym? How will it benefit them? If you’re interested there’s no reason not to drop in. Every couple is different, but if you both are wanting more of a push at the gym and a supportive community you’ll find it at Protocol. There’s no better environment to grow as a couple.
Any other advice for couples? Never stop bettering yourself for your significant other. There’s always room for improvement.
Meet Jeremy!
Jeremy Gilbert recently received his Level I CrossFit Certification and will be coaching at CrossFit Protocol. Get to know more about Jeremy below!
Jeremy Gilbert
What are your hobbies?
CrossFit, weight lifting, and any game that I can win at!
What do you do in “real life”?
I am the Student Ministry Director at First Bible Church in Decatur.
Please tell us a little about your personal life.
I am married to my beautiful wife Katie, and we do not have any kids yet except for the kids in our youth group.
What led you to join the CrossFit Protocol family (and how long have you been a member)?
In the fall of 2015, Scottie Hubbard introduced me to CrossFit by bringing me to the 11:30 class and I knew right away that it was something I wanted to do more, so Katie and I joined in January of 2016.
What is your past fitness/sports/exercise history?
High school wrestling and track and college cross country.
What did you think about CrossFit before you started?
I had no idea what CrossFit was.
How do you feel about CrossFit now that you’ve been doing it for some time?
I believe CrossFit is an effective fitness model that can suit the needs of anyone that walks through the door.
How has CrossFit affected you in your regular life; tell us about any results you’ve experienced as a result of CrossFit.
CrossFit has helped me lose weight and get stronger. While it is fun and I enjoy that competitive side of the workouts, the most important thing for me is just staying healthy.
If you could pick one exercise that you never had to do again, what would it be?
Thrusters!
Tell us one thing about you that we might not know.
I’m a huge nerd (Harry Potter fan, LOTR, Super Hero movies, board games etc.)
What’s your biggest CrossFit accomplishment?
100kg Snatch
What goal are you currently working on and how do you plan to attain it?
Qualifying for the American Open Weightlifting series. I am attaining this with the Fearless Lifting team programming and dialing in my nutrition in 2020.
Why did you want to become a coach?
I love Protocol and the athletes here and I wanted to serve this community and help people become more fit.
If you had to pick only one thing that most athletes should work on, what is it and why?
Nutrition, because it is the key to unlocking all the potential gains that our athletes could be getting from CrossFit.
What is the top subject you consider yourself an expert in?
Olympic lifts
What is the best advice you have for someone who may be interested in checking out our gym?
You do not need to be at any certain fitness level before trying CrossFit. Wherever you are right now with your health and fitness, CrossFit can be the right fit for you.
Meet Andrew!
Andrew Martin just achieved his Level I Certification and is joining the coaching staff at CrossFit Protocol. Read more about Andrew below!
What led you to join the CrossFit Protocol family?
My wife and I have been members at CrossFit Protocol for almost two years now and everyone can thank Paige for that. Paige was looking for a new, exciting way to work out, something that would not get boring and would hold her attention. After doing CrossFit for a couple of months, Paige somehow convinced me to do a week-long 101 class at Protocol. I thought I would make my wife happy and go for a week, I never left.
What is your past fitness/sports/exercise history?
I played baseball and basketball all the way up through high school and baseball for a little while after I graduated. I have had plenty of experience in the “bro gym” but never any CrossFit experience.
Why did you want to become a coach?
I enjoy helping people reach their goals and interacting with the athletes in our gym. There is nothing like the celebration that comes after someone hits a big lift or finishes a tough WOD and I like to be a part of that. Coaching is a way for me to get outside of myself and help others. It lets me focus on what someone else needs and not on what I need.
If you had to pick only one thing that most athletes should work on, what is it and why?
Their biggest weakness. In CrossFit you need to be well-rounded. If you are strong but have terrible gymnastics, work on gymnastics. If you have great cardio but struggle with strength, work on getting stronger. It’s not about being the best in one category. Its about being consistent across the board.
What is the top subject you consider yourself an expert in?
I would say handstand push-ups or rowing. I’m not an expert in either category but in the beginning, these are the two things that came naturally to me and I can do both things relatively well. Nutrition is also an area that I have spent a fair amount of time studying but don’t ask me about my pizza eating habits.
If you could have any superpower, what would you choose and why?
The ability to fly. You would never have to deal with the TSA again and think of all the things you would be able to see. It’s hard to imagine a way to have more freedom.
What is the best advice you have for someone who may be interested in checking out our gym?
Don’t be afraid or intimidated. CrossFit is intense but it is also all inclusive. The benefits to overall physical and mental health are huge so take the chance and come try it. I cannot think of a better place, with better people, than CrossFit Protocol.
Common CrossFit Movements
CrossFit’s complexity is generally what most people enjoy so much. There is always something to work toward, get better at and improve upon, regardless of your current fitness level.
Contact us today to experience first-hand how CrossFit can help you elevate your health and fitness goals!
BODYWEIGHT EXERCISES
Air Squat: Move from the standing position with hips below the knees into a squat below parallel (hips below knees) and back to a standing position.
Back Extensions: Using a GHD, move from an L-shaped position with the head directly below the pelvis to an extended horizontal position.
Box Jump: From standing on the floor jump and land with both feet on top of the box. Typical heights range from 12 inches to 30 inches.
Burpee: Beginning in a standing position, drop to the floor with the feet extending backward, contact the floor with the chest, tuck legs into a squat and fully stand with a small jump at the end.
Handstand Push-Up: Beginning in a handstand, bend arms until the head touches the ground then push back to the fully extended handstand position.
Jump Rope: The most common jump rope variation in CrossFit is the “Double Under” in which the jump rope makes two revolutions per jump.
Knees-to-Elbows: Hanging from the pull-up bar, raise the knees until they make contact with the elbows and then fully extend and repeat.
Lunge: Take a large step forward, bending the front knee until the back knee makes contact with the ground then back up, alternating sides.
Muscle-Up: Hanging from gymnastic rings, perform a pull-up to a ring dip and then fully extend to locked out position.
Ring Dip: Start with body supported on the rings with straight vertical arms, lower the body until the shoulders drop below the elbow, then push back to starting position.
Pull-Up: Start from a hanging position with arms straight, pull up until the chin is over the bar or the chest touches the bar, then lower back to the starting position and repeat.
Push-Up: Start in the plank position with arms fully locked out, lower to the floor and as the chest touches the floor, push back to a fully extended position.
Sit-Up: With the assistance of an Ab-Mat placed under the lower back, move from seated upright position to lay the shoulders on the ground and back to a seated position.
Rope-Climb: Starting from the ground, slowly climb the rope and touch a point (typically 15 feet) and lower back down to ground in a safe & controlled manner.
MOVEMENT WITH WEIGHTS
Deadlift: Barbell is lifted from the ground until in an upright standing position.
Clean: Barbell or dumbbell is lifted from the ground to a “rack position” in front of the neck. End the movement in a standing position. In a squat clean, receive the bar in a squat position and stand to finish the lift. In a power clean, receive the bar in a partial squat and again finish in a standing position.
Kettlebell Swing: A kettlebell is swung from between the legs to overhead and back.
Press: Barbell is moved from the “rack position” directly in front of the neck to overhead.
Snatch: Barbell, kettlebell, or dumbbell is raised from the floor to overhead in one seamless motion.
Squat: Barbell is supported on upper back (back squat), rack position (front squat), or overhead arms locked out (overhead squat). From a standing position lower to slightly below parallel (hips below knees) and then drive the weight back up to the starting position.
Sumo Deadlift High Pull: With a wide stance a barbell, medicine ball, kettlebell or dumbbell is lifted from the ground to just under the chin.
Thruster: A combination of a front squat and a push press. Starting with the barbell in the rack position, perform a front squat and then stand, driving the weight overhead to a press position.
Tire Flip: A large tire lying on its side is flipped over by squatting and lifting the tire then driving it over.
Wall Ball: Holding a medicine ball below the chin while facing a wall at arms length, squat and stand, driving the ball to a press and throwing the ball in order to make contact with the wall at an 8 ft or 10 ft mark.
DISTANCE MOVEMENTS
Running: Typically distances ranges from 100 meters to one mile. Also common are shuttle runs back and forth between marks 10 -15 meters apart.
Rowing: Many workouts include a rowing machine with distances from 500 meters to 2000 meters, or rowing for a set calorie burn.
Bike: A stationary bike is used for distance or calories burned.
Meet Miranda!
What led you to join the CrossFit Protocol family (and how long have you been a member)? I was originally introduced to Crossfit about 5 years ago when my mom joined. I had never heard of it at that time so I wasn’t quite sure what it was about. Eventually, I started to come on Saturdays and do an occasional weekday drop ins. Because I am a student at Troy University, my membership only consists of a full summer 2 years ago and dropping in as much as possible during school breaks.
What is your past fitness/sports/exercise history? I have always been pretty active ever since I was little. I joined the cross country and track team in the 7th grade. I was on the JV team until 9th grade when I joined the varsity team. In track, I ran the 800m and 1600m races.
What did you think about CrossFit before you started? I really enjoyed CrossFit when I first started. I loved how it felt like a community of people that just wanted to cheer you on and support you. I have always had a hard time exercising on my own at gyms so having a group of people and a coach to keep me accountable is super helpful.
How do you feel about CrossFit now that you’ve been doing it for some time? I still feel the same about CrossFit! I love how it is very welcoming and makes you feel like you’re part of a family.
Tell us about any results you’ve experienced as a result of CrossFit. I haven’t been coming to CrossFit consistently until recently because of being away at school so I haven’t had any huge results yet. The main thing I notice is that I feel way more energized. I also have already noticed a change in my flexibility and endurance.
How has CrossFit affected you in your regular life? In my day to day life, CrossFit has made me feel more confident and it has also encouraged me to eat healthier and not just sit around and eat junk food!
If you could pick one exercise that you never had to do again, what would it be? Anything involving the bike!
Tell us one thing about you that we might not know. I am graduating from college in July and getting married in August! I love traveling, photography, dogs, music, and scary movies!
Miranda and her mom, Hedy.
What is your definition of “healthy eating”? How do you eat? What’s your favorite “off plan” meal? In my opinion, healthy eating is more than just making sure you’re eating your veggies. I think it is eating a good balance of macros and limiting the amount of processed food you intake. Try to eat food as it comes straight from the Earth. Also, healthy eating isn’t healthy if you’re constantly depriving or restricting yourself. Be sure to allow yourself to enjoy the little things in life like ice cream and pizza every once in a while!
The way I eat has varied greatly over my college years. I have tried several different diets such as vegetarianism and keto. Although these diets had really good benefits, I have decided that I feel my best when I eat a healthy blend of whole foods without overloading my portions. I try to start every day with either eggs or oatmeal and maybe some fruit. For lunch and dinner I usually just eat a lean protein, whole carb, and a lot of veggies. I also have been working harder to drink more water which can help greatly if you struggle with overeating because it will help make you feel fuller than you actually are.
My favorite “Cheat Meal” is usually something covered in queso or a bowl of cereal. Frosted Flakes and Cinnamon Toast Crunch are my favorites. No shame. Oh and BREAD.
What’s your biggest CrossFit accomplishment? Since I haven’t been coming regularly until recently, I think my biggest accomplishment so far has been showing up for 5 am CrossFit with my mom even when its reeallllyy hard. My goals for the future though are to run a sub 9 minute mile, bench 70lbs for my 1RM, and deadlift 140 lbs.
What goal are you currently working on and how do you plan to attain it? My current goal besides from ones above is to get in the best shape I can for my wedding!
If you could design your own WOD, what would it look like? My favorite WODs are the super basic ones with basic movements. I don’t like to make things complicated. If I created my own WOD it would consists of exercises that are easy for most people to do:
15 min AMRAP
40 m sled push
10 box jumps
15 ab mat situps
Why did you want to intern at CFP? As an intern at CFP, I would like to learn everything that is involved with running a fitness facility. I would also like to know more about personal training and training large groups.
What are your career goals? My goals for the future are to get an ACSM certification and then possibly go on to PTA school. I would also like to maybe make something of my photography one day.
What is the best advice you have for someone who may be interested in checking out our gym? My advice for anyone who is interested in checking out Protocol would be to just do it! Everyone is very nice and welcoming and you will not regret it.
Meet Hedy!
What led you to join the CrossFit Protocol family (and how long have you been a member)? It was the only Crossfit Box in Decatur. I saw someone from the school wear one of their T-shirts, so I asked her about it. She encouraged me to give it a try. She said it was a good time to get started because they were about to have their first 101 Class in their new building. In August I will celebrate my 5th anniversary!
What is your past fitness/sports/exercise history? None. I was happy if I walked the dog 2 miles.
What did you think about CrossFit before you started? I knew I needed to start regular exercise. I really wanted to learn more about weight lifting. I knew nothing about CrossFit except that it would be different everyday and someone would tell me what to do. I liked the idea of someone telling me what my exercises would be because when I did try to go to a gym, I never knew how to utilize the equipment. I thought of CrossFit as a way to learn from someone.
How do you feel about CrossFit now that you’ve been doing it for some time? I LOVE IT...in a weird sort of way!
Tell us about any results you’ve experienced as a result of CrossFit. Of course, physically stronger, and I have a huge improvement in my endurance. I am more toned and have maintained a little higher than average muscle mass for women my age. It also helps me mentally and emotionally. I have met so many wonderful people I never would have met. My hour at Protocol is “my time” of the day. It has improved my mental and emotional health just as much as my physical health.
How has CrossFit affected you in your regular life? Daily activities are easier. For example, hauling in groceries, squatting to clean and retrieving items out of cabinets. My adult children call me to help move furniture when they have moved to different dorms or apartments! When I take my son to Pt. Mallard, I “play” more than moms who are 10-20 years younger than me.
If you could pick one exercise that you never had to do again, what would it be? I can only pick just 1?
Tell us one thing about you that we might not know. I played clarinet in high school and even in college band.
Tell us anything else about yourself that you want us to know! I was a military wife and have been allowed to travel and live in different parts of the country...complements of the U. S. Army and my adventurous husband!
What is your definition of “healthy eating”? How do you eat? What’s your favorite “off plan” meal? Healthy eating to me is home cooking..or the phrase “cooked from scratch”. I was raised in the generation or in a family where eating out was an exception or a special treat. It was very rare to eat out. My favorite “off plan” meal would go back to my childhood in South Louisiana. Even when I go home now, I go to get my favorite Shrimp Poboy!
What’s your biggest CrossFit accomplishment? Not dying or having to have medical life-saving intervention! More specifically, running a mile without walking. I cried actual tears when I did that. Also, jumping on a 20 inch box was a huge accomplishment for me. Oh, and deadlifting 205 lbs.
What goal are you currently working on and how do you plan to attain it? I would love to get a real pull-up and do double unders with ease.
If you could design your own WOD, what would it look like? It would definitely not include sleds!
What is the best advice you have for someone who may be interested in checking out our gym? Please don’t think you have to be “in shape” to try CrossFit. CrossFit and Protocol are literally for everyone at whatever physical level they are at when they begin to work out. An 80 year old can work out in the same class as a 20 year old. Every workout can and is modified to each athlete’s ability. The day-to-day functional benefits are worth every penny and every drop of sweat. I always tell people that saying you can’t do CrossFit because you aren’t “fit” is like saying, “Well, I can’t swim because I’m not Michael Phelps, or I better not try golf because I’m not Tiger Woods.” Protocol is the most accepting gym in Decatur. No one will stare at you. Everyone encourages each other. Everyone is on their own unique physical journey. One of the best pieces of advice was given to me by Adam...”it’s about your journey, not theirs.” I was the only one in the class jumping on a 12 inch box when he told me this. Everyone else was jumping on a big box. If I would have let the abilities of other athletes discourage me, I would never be reaping the benefits of my almost 5 year long CrossFit journey.
Meet Emily!
Emily LaRue recently became a certified Level I CrossFit Coach! Read Emily’s story below.
What are your hobbies? Anything outdoorsy or athletic like running and CrossFit (obviously), but also vacationing and reading.
What do you do in “real life”? I am a Physical Therapist.
Please tell us a little about your personal life. I’m married, we have one fur child named Trooper and we live in Priceville.
What led you to join the CrossFit Protocol family? My husband Robbie and I have been members for just over 2 years.
What is your past fitness/sports/exercise history? I played soccer in high school, I was always active and doing things like running and ultimate Frisbee.
What did you think about CrossFit before you started? People were crazy!!
How do you feel about CrossFit now that you’ve been doing it for some time? I’m crazy! LOL, I love it and can’t imagine not sweating with what has become my family!
How has CrossFit affected you in your regular life; tell us about any results you’ve experienced as a result of CrossFit? I am stronger than I have ever been, doing things like pull ups that I have never been able to do, and have seen an improvement in things like running without training like I did prior to CrossFit! I am more aware of my nutrition and overall what it means to be healthy and in shape without looking at my weight on a scale!
If you could pick one exercise that you never had to do again, what would it be? Oh man….thrusters?? Assault bike? Sleds?
Tell us one thing about you that we might not know. I grew up playing piano and violin with my sisters.
What’s your biggest CrossFit accomplishment? I love that I can do things like pull ups, toes to bar, and chest to bar movements because I have never been strong in my upper body and never thought I would be doing things like that! I have occasionally done a muscle up!
What goal are you currently working on and how do you plan to attain it? I want to be more consistent with muscle ups and eventually be able to do ring muscle ups. I also need to master double unders!!
Why did you want to become a coach? One of my favorite things about my real job is helping people get back to doing the things they love without hurting. A crucial part of my job is educating them on functional activities and returning to normal life safely, without pain, and with tools they need to keep the gains they made in therapy. I love coaching CrossFit because I get to do some of those same things but in a different setting and intensity level. I love finding new things my body is capable of doing and getting to be a part of other people’s journeys of finding those things too.
If you had to pick only one thing that most athletes should work on, what is it and why? Their mental game. For me that’s more than half of the battle in a workout where my mind says stop but I know my body has more, it’s just convincing myself I can go further than my mind tells me I can!
What is the top subject you consider yourself an expert in? I don’t know that I’m an expert in any one particular thing but I feel like my profession lends itself to be good at mobility work, scales and modifications and the overall onboarding process. I do love squats and have a good foundation for that movement so I am decent with working at that lift.
What is the best advice you have for someone who may be interested in checking out our gym? Don’t be scared! Give it a shot! It truly is for any fitness level, you’ll love the people and community, and will fall in love with putting in hard work and seeing results you’ve never seen before and will be shocked at what you’re truly capable of!