Top products from r/crossfit

> 1) ... shoes ...

CF workouts are hard. Your old shoes will probably feel very heavy to you. I say, invest in shoes. I have 4 pairs: Many wear Nanos. I have the 3.0 version. They are good CF shoes because they are very light, have almost no drop from heel to toe, provide ample support, and have a nice toe box and are pretty breathable. Use the foot-sizer at a shoe store to find your true foot size. That's your Nano size. I also use Nike Free 5.0, which I actually like more than the Nanos. The are slightly lighter than the Nanos, they have a very slight heel to toe drop, and they put more demand on your feet, so you get stronger. In addition I have a pair of Mizuno Be. They are the most minimal shoe I can find. I love them, but use with caution. Finally, I have a pair of Adidas adiPower weightlifting shoes. (I take an Olympic weightlifting class which really helps develop the skills for the more advanced lifts.) The adiPowers have a 3/4" heel. They are firm as a rock. They are solely for weightlifting. Do not WOD in them. Don't even walk back to the car in them.

> 2) Is it really as culty

Imagine you are standing in front of a supermarket with your groceries. There are 10 other people also there with their groceries. All of a sudden some dude in the parking lot lights his car on fire, gets naked, hops on a unicycle and vanishes. You and the others rush to put out the fire, and then stick around to give statements to the cops. Now, imagine you show up the next day at the same supermarket and the same 10 people are there. Fire dude rolls back up on a unicycle this time and lights his unicycle on fire. Gets naked, hops on a skateboards and vanishes. Crossfit brings people together in exciting common experience. You talk. You laugh. You strategize. You go home and tell people about it. (People at home will not be as amused by your tales of constantly varied functional movements performed at high intensity across broad time and modal domains as they would be about a dude who keeps lighting his rides on fire and getting naked. Note this well.)

> 3) Will they warm me up...How about stretching...

Most boxes do a warmup. Some do stretching. If your box doesn't find a good warmup online. Find a good stretch regimin also. Show up early and do it. This book is considered the bible by many.


> 4) "pukie" ... being pushed to injury.

I had to ask the same question to this forum. Here's the deal. Crossfit's biggest problem is quality consistency for the coaches. Some are great. Some suck. My Olympic weightlifting coach is an actual former Olympian and Olympic coach. He can watch 10 people do a clean and jerk and point out the minute technical flaws in everyone's movements. He sometimes encourages to take weight off the bar. Sometimes to put weight on the bar. He's the real deal. Some crossfit coaches are very good. Some are good at somethings (like motivation) but bad at others (like give poor execution tips.) So. What you do is get that book I recommended and read it. Read all you can or watch youtube videos about all the exercises (you can typically go the the box's website the day before and get the wod for the next day.) LISTEN to you body. The key to crossfit is the intensity. Learn how to push yourself. But also, learn how to pace yourself. Ask the advanced people in the class for tips about how to do the WOD. Most importantly, learn how to set your own limits. If a coach comes up and you are totally gassed, and he or she starts counting down and tells you to get back on the bar. It's ok to not do so. (After a while you will feel guilty if you don't give it your all, but you will know what your all is. You are responsible for you.) Also if a coach's style is just not compatible with your boundaries, you have to talk to him or her. (I did.) For example. I don't speed lift the complicated oly lifts anymore. I also don't do sumo dead-lift high-pulls. I do the complex lifts at a challenging but safe pace. And I do regular sumo dead-lifts instead of the high-pulls (because I like my rotator cuff).

FIT is the book I am constantly recommending to CF athletes. It's written by Lon Kilgore (who some of you may know from the 1st and 2nd editions of Starting Strength), Michael Hartman (Well known Olympic Lifting coach and strength and conditioning professor), and Justin Lascek (of 70's Big). The combined experience and knowledge of these guys is fucking awesome, and its presented in a way that anyone can understand. The book breaks down how to effectively program multiple domains of fitness at the same time. Here's the blurb from Amazon...

"Fitness is hard. Very hard. Everyone knows it is, but everyone is also willing to risk time and money on the mythology of easy fitness. If anyone, ANYONE, tells you that there is an “EASY” way to fitness, they just want your money. FIT is a book about how to get fit. It defines what fitness is in measurable, observable, and real-world terms. There is no mumbo-jumbo, just facts, practical information, and a logical approach to creating fitness from the first day of training through the day you reach your goal in fitness. No other training resource provides the reader the programming basics to specialize in one component of fitness or seamlessly program for comprehensive fitness and take the trainee from beginner to intermediate then to advanced and beyond - it’s a book for a lifetime of training. Exercise is dangerous - from 1 yard to 100 miles, 1 pound to half a ton, on land, in the water, on a bike - hazards abound and you need to pay attention to what your body tells you. But the body can adapt to much more than we give it credit for. If you use the concepts in FIT - no excuses, no whining, no shortcuts - and just get to the gym, garage, or wherever, and train hard, you will amaze yourself with results and how fast they are earned."

Check out Paleoplan.com. They've got a two-week free trial, which should be enough to see if you like the service--it's $10/month to subscribe. The recipes are pretty good, and once you get the hang of it, you'll probably find that you're happier doing your own planning. Practical Paleo is a great resource and it has 30-day meal plans you can use. It's one of my favorite cookbooks. I'm sure the lovely folks in /r/paleo will also have some great suggestions for you.

Edit: grammar.

I have this Harbinger one and love it. It stays nice and tight for pure lifting but isn't obtrusive for WODing. The buckle is small enough to not be annoying and press somewhere but strong enough to hold it nice and tight. The velcro is solid and comes in very handy when you just want to rip of the belt and put it back on fast during some WODs like deadlifts/running or something like that. Would highly recommend especially for the price. It's similar to the valeo one but doesn't have a plastic buckle which I've heard is the point of failure on that one and I like that the Harbinger one is uniform width all around and not going wider towards the back. Just fits better for me and again less obtrusive.

If you don't want to read much, skip below to #7 and the helpful resources.

Food ("nutrition") sets your performance ("fitness") ceiling. It will define what you can achieve in the gym. If you want better performance, you'll have to eat better first. Period.

1. Forget calories. They're a giant red herring. In response to your question, others have brought up "calories in, calories out." This is such an oversimplification that's it's basically wrong. 500 doughnut calories =\= 500 sweet potato calories, NOT EVEN CLOSE. The sugar and other refined carbohydrates in a doughnut will break down to glucose very quickly, then spike your blood sugar. Next, insulin response rushes in and causes a few things, the blood sugar gets pulled into cells for use but also gets pulled into fat stores. Insulin promotes development of fat tissue. To simplify: some of the 500 doughnut calories end up used for energy very quickly after you eat it, the rest ends up stored as fat, but you'll absorb all 500 one way or another. Sweet potatoes don't spike your blood sugar because they're digested very slowly. You get a slow steady stream of carbohydrates (blood sugar) to use all day, especially during that workout. So long, in fact that you'll likely end up flushing some of the carbs 500 carbs in that sweet potato down the toilet because it won't stay in your body long enough to fully digest it (thank you dietary fiber.) To simplify, you'll absorb some and what you do absorb, you'll use to your benefit to crush WODs.
   
   
2. Focus instead on macronutrients (protein, carbs, fats). Which brings me to my next point...
   
   
3. You're going to have to "track." That means you're going to have to get a scale and weigh your food as you plate it for your meal.
   
   
4. Meal prep. Get a plan together. Then cook up some food and weigh off into containers. This will help stay on track. This is important because:
   
   
5. It takes about 2 weeks for all the hormonal changes to happen to your body when your start to eat better. That means no cheat meals. Cheat meals are for when you've reached your goals. They bog down your progress. Stay away as long as possible.
   
   
6. Regarding food, you should be buying groceries (veggies and fruit), meat, fish and some dairy. If it comes in packaging, you should probably avoid it (except obvious things like milk has to come in a gallon, duh). MOST IMPORTANTLY: NO REFINED CARBOHYDRATES. PERIOD. NO EXCEPTIONS. If it's made with bleached, white flour (often labeled "enriched"), sugar, high fructose corn syrup, rice syrup, agave nectar, rice syrup, and all the other misleading terms, then you simply don't eat it.
   
   
7. If you don't believe me about the above, don't take my word for it, go on YouTube and watch videos with the elite CrossFit athletes and watch what they eat and what their coaches (Ben Bergeron, coach to Katrin davidsdottir and a few other big names) has a bunch of nutrition related videos) tell them to eat. Mimic what they do. They don't eat that way because they're elite, they're elite because they eat that way (and train according obviously).
   
   Helpful resources:
   http://journal.crossfit.com/2012/03/nutrition.tpl
   
   In Defense of Food: An Eater's Manifesto https://www.amazon.com/dp/0143114964/ref=cm_sw_r_cp_apap_q7qAH63DLB7ov
   
   Enter The Zone: A Dietary Road map https://www.amazon.com/dp/0060391502/ref=cm_sw_r_cp_apap_GVpEDeq7jqJIA
   
   The Omnivore's Dilemma: A Natural History of Four Meals https://www.amazon.com/dp/0143038583/ref=cm_sw_r_cp_apa_i_jYyDDbGSYE54S
   
   Edit: spelling typos

> what nutrition system is the best for me?

Whichever one you can follow consistently the longest. Anyone can lose twenty pounds, but very few people can actually keep that weight off for a year or more.

A few people below are recommending calorie restriction with carb/protein/fat tracking. The IIFYM plan is a no brainer, but "moderation" sometimes doesn't work for people who have a relationship with food that goes beyond just calories.

Zone you really have to purchase the literature. Too much to cover in one comment, and to be honest the entire concept can really only be best explained by someone who has followed it for quite a bit of time. But don't dismiss it entirely. http://www.amazon.com/Enter-Zone-Dietary-Road-map/dp/0060391502/ref=sr_1_2?ie=UTF8&qid=1412105600&sr=8-2&keywords=Zone+diet

Paleo is popular primarily because it works. There is quite a bit of flexibility in eating that way, but it is essentially low carb. Not unlike Atkins. You simply eat as much meat/veggies/fruit as you want, and leave out processed carbs entirely. http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?ie=UTF8&qid=1412105648&sr=8-1&keywords=robb+wolf

Your best bet is to give each approach a few weeks before sticking to it or moving on.

Read this CrossFit Journal article from Mark Ripptoe. A quote from the article:
>
> Lots of people will defend the use of the high-bar
> position, often known as the Olympic squat because it is
> usually the style used by Olympic weightlifters. They will
> say that it’s more like the front squat part of the clean,
> so it is better for strengthening the clean. But they’re
> already doing front squats anyway, both as an assistance
> exercise and every time they clean (not to mention
> overhead squats they do every time they snatch, which
> have physiological mechanics similar to the front squat).
> The high-bar squat is a stronger squat than a front squat,
> but not as strong as a low-bar squat, because the more
> horizontal back angle means that more muscle gets
> used. I think many Olympic lifters do high-bar squats
> mainly because Tommy Kono did them that way. But as
> great an athlete as Kono was, that is not really a reason
> to do them. In fact, the vast, overwhelming majority of
> the strongest weightlifters in the world squat with
> the bar on their traps, because that’s the way it’s been
> done throughout the history of the sport of Olympic
> weightlifting, but that is also no reason


He also wrote Starting Strength which I recommend anyone read who wants to fine tune their barbell lifts. He also has a lot of videos on youtube.

I've only ripped twice in like 3 or 4 years of CrossFit, and it's because I keep my calluses shaved down pretty well with one of these: http://www.amazon.com/Tweezerman-Safety-Slide-Callus-Shaver/dp/B000G62I12

It won't completely shave off the callus (they're there for a reason), but it keeps them low-profile enough that they won't rip off during a workout. Other than that and washing my hands as soon as I'm done with a workout, I don't do anything else special...no hand grips or tape or anything, and have had good success.

I personally think that the best way to be a better crossfit athlete is to gain as much knowledge of specific sports - gymnastics, weightlifting, track, powerlifting, etc. On that basis, I'd recommend https://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120

I think Supertraining by Yuri Verkhoshanski is a great (super dense) read for any training.

Kelly Starrett has two notable books, most specifically becoming a supple Leopard.

Becoming a Supple Leopard by Kelly Starrett has been a great read so far. It looks like a text book but is a relatively easy read full of amazing information regarding some basic anatomy, mobility and training.

Strongly resembles the Elite Surge Rope save for the flared ends. Hope it helps!

This looks even more like it.

Biased about what? I mentioned Starting Strength in the post about adding strength into your workouts from the other day. I ran out of room here, but maybe I'll add a list of my favorite resources as well. Feel free to add more of yours too.

Look up the black box summit. Effectively CF splintered over exactly that many years ago, with HQ sticking hard to the everything random line, and then affiliate gyms patting them on the head and going off to do their own thing with some combination of linear progression for strength and skills combined with metcon - so a more traditional S&C structuring. Some dropped all association with CF entirely after that and just started calling themselves S&C gyms.

If you do want to figure it out for yourself Practical Programming and Fit are probably good starters on doing your own programming. If not, then you can find more structured programming from Crossfit Football or affiliate sites rather than HQ, or get custom programming done for you from someone like OPT/Opexfit Training (CF Games first winner).

Entry level: https://smile.amazon.com/Tweezerman-Safety-Callus-Shaver-5055-R/dp/B000G62I12

The best (not joking): a rotary tool - i use a cordless dremel. it works by far the best and i recommend one that starts at a low rpm (so you do not burn your hands)

Hello! Meet your new best friends:

Step 1)
When upper layer skin starts to remove itself from lower layer (noticeable skin starts to callus at the palm of your hands/starts turning yellow) use a callus shaver to remove the top layer (dead skin):

http://www.amazon.com/Tweezerman-Safety-Slide-Callus-Shaver/dp/B000G62I12/ref=sr_1_1?s=hpc&ie=UTF8&qid=1342067031&sr=1-1&keywords=tweezerman+callus+shaver

Note: Make sure you do not shave live skin.

Step 2)
Remove/smooth out remaining deadskin while taking a nice soothing hot shower with a smoothing pumice stone.

Note: Make sure you do not smooth down to the live skin (white/pink/red).

http://www.amazon.com/Tweezerman-Callus-Stone/dp/B000U6I6Q4

Step 3) In case of rip; disinfect and use the following for protection of infection and debris during WODS:

http://newskinproducts.com/en/Products/Liquid_Bandage.aspx

WARNING: THIS SHIT BURNS LIKE FUCKING HELL. But it works GREAT!

Shave them with a razor and file. I picked up this tool a while back at Wallgreens. It is quite amazing.

Also, when on the pullup bar I use square cutouts from a yoga mat for grips. They slide on the bar really well, aren't too thick, and really protect your hands.

I'm only a newbie myself, but I would HIGHLY recommend Starting Strength by Rippetoe. I know it's more of a powerlifting book, but he covers Power Cleans & Power Snatches, as well as Deadlifts & Squats. He has tons of cues and coaching tips for all of the movements. I also have Olympic Weightlifting by Everett that I will be reading next.

http://www.amazon.com/Warrior-Lacrosse-Ball-White/dp/B001DCH75A/ref=sr_1_5?s=team-sports&ie=UTF8&qid=1346450597&sr=1-5
x2 = $6

http://www.amazon.com/The-Stick-6628-Marathon/dp/B000P7NWLM/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1346450632&sr=1-1&keywords=the+stick
the stick = $32

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1346450677&sr=1-1&keywords=foam+roller
highest price = $35

that seems like a pretty substantial markup

I have this one like it. Some friends have tried it and really like it as well.
http://www.amazon.com/Harbinger-4-Inch-Nylon-3-Inch-Medium/dp/B00074H7WI/ref=sr_1_1?ie=UTF8&qid=1413405689&sr=8-1&keywords=harbinger+belts

I bought my black high density foam roller for about $20 on Amazon... You'll feel it plenty if you havent used it before... Lots of great videos online on how to use it. A lacrosse ball would be a nice step up after that.

Edit: http://www.amazon.com/gp/aw/d/B0040NJOA0

I am not signed up but I own her book where she shows her 1 year training log and she really know how to train. In my opinion her training program would be one of the best out there because she is also doing all the workouts that are in there.

Link for the book: http://www.amazon.com/Training-CrossFit-Games-Programming-Foucher/dp/1494204371

I really liked Practical Paleo. I think costco carries it now or amazon :)
http://www.amazon.com/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758/ref=sr_1_sc_1?ie=UTF8&qid=1404443133

I have a belt which I use when we have decent weighted barbells in a wod that has a larger number of reps in a row of a particular movement(Grace, DT etc). I also use it during strength portion of class. This is the belt I use, it was cheap and has been effective
https://www.amazon.com/Harbinger-Weightlifting-Flexible-Ultra-light-5-Inch/dp/B00074H7SC/ref=sr_1_1?ie=UTF8&qid=1496836660&sr=8-1&keywords=harbinger+weight+belt

Pretty easy read.

http://www.amazon.com/Enter-Zone-Dietary-Road-map/dp/0060391502

Definitely Starting Strength.
Read about it online: http://startingstrength.wikia.com/wiki/FAQ
But get the book. Only $22: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738

This thing is the best way to avoid torn hands. Love it — but yeah, you still will rip eventually. The goal is just to minimize it.

I'm brand new to Crossfit. I'm about 9 weeks into some intense metcons and strength training...working with my buddy who is a personal trainer.

He introduced me to a guy named Kelly Starrett. This guy wrote a book called Becoming a Supple Leopard. I read that book and watched a lot of his videos on YouTube. He now has a pay site which is cheap, but I stuck more to the free stuff.

I gotta tell ya, this guy changed my life.

I do his mobilization stuff every day before a workout. And a lot of it on breaks I take when I've been on my computer for too long. It's been a life saver.

Also got a green "monster" band from Rogue fitness to do his stuff....which is worth it's weight in gold to me. Especially for arm and leg mobilization stuff.

I'm about 6 foot 1 and around 220-230 right now and still can't touch my toes...my hamstrings are the worst. But after this past 9 weeks of doing what Starrett says, it's changed everything.

Can't recommend him enough. HOURS of YT stuff and that book is a game changer too. (this being my favorite)

See what ya think of the videos before throwing any money down on this book.

I hope that helps!

I use this and it is great for me, $11 on Amazon: https://www.amazon.com/Winnies-RipFix-1-5-oz/dp/B00QFRBP0Q/ref=sr_1_17?ie=UTF8&qid=1485534153&sr=8-17-spons&keywords=wod+balm&psc=1&smid=AR0RVWUMH6N2I

I bought this 36 in. full round one on Amazon and it is awesome.
http://www.amazon.com/Black-High-Density-Roller-36-inch-Round/dp/B0040NJOA0/ref=sr_1_2?ie=UTF8&qid=1341957533&sr=8-2&keywords=foam+roller

Only $23.19 if you have prime.

A lot of people mention these ropes and honestly I'm not a fan. I have one and made the switch to a smaller handle, FitSkuad, and found DUs much easier.

Doug Chapman(hyperfit usa), trains a lot of Games Competitors, does a great job of working in OLY tech. He published a book on programming a few years back. http://www.amazon.com/Training-CrossFit-Games-Programming-Foucher/dp/1494204371/ref=sr_1_1?ie=UTF8&qid=1398203836&sr=8-1&keywords=doug+chapman

In Fit the authors recommend focusing on one aspect of fitness at a time. They say trainees should focus solely on strength and worry about conditioning/endurance later as it takes a comparatively short period of time to build up.

I'd highly suggest you buy "Becoming a Supple Leopard" from Kstar: http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588/ref=sr_1_1?ie=UTF8&qid=1368219399&sr=8-1&keywords=becoming+a+supple+leopard.

His website, MobilityWOD.com has long been a CrossFitter's best friend for all things mobility (soreness, stretching, smashing, etc.). Foam roller is but one of the tools he goes over (although he seems to prefer Lacrosse ball and other more painful methods now).

Just looked it up on amazon. Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound, 80 Ounce https://www.amazon.com/dp/B000QSNYGI/ref=cm_sw_r_cp_awd_MsyGwbK0T1PG5

If you are buying from GNC, you are getting robbed

And an edit. This is also without "subscribe and save" feature. Which drops it down another 3-4 dollars I think.

You could look into the Mobility WOD videos on youtube. The site is paid now. Or you could purchase his book, which is fantastic.

http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588

6'5" 225 here. I definitely feel your pain. I have been wearing bear komplex two hole leather grips, the problem is I bought them and they fit like a second skin, as opposed to having a lot of room. I recently purchased Reyllen grips from the UK that are on their way, so I will report back but I bought them large enough so that i can have a fold in the grip vs. it fitting like a second skin. That keeps the portion of your hand between your fingers and palms that rips from getting bunched by the grips. I would look into making sure grips are sized right, use minimal chalk, don't use taped bars(I rip the worst on those despite them feeling better on my skin) and when you do rip use rip fix. Ripfix . The ingredients seem extremely simple, and I know there are probably other similar products out there, but boy does this stuff work. I have turned half my gym onto it and recovery/healing has improved by a week or so by using it everyday after bad rips and tears. Used to think rips were a badge of honor, how stupid we are sometimes lol.

Becoming a Supple Leopard is a phenominal book for mobility! It is very dense but can really help any athlete out! I highly recommend it!

The question you asked is unfortunately very hard to answer without knowing the different variables affecting your mobility. For me personally, I have always been very flexible but stretch 5-10 minutes after every workout to keep limber. When trouble hits, I hit the lacrosse ball and if I strain a muscle I let it recover. (Crossfitters work through too many injuries!)

I'll add:

• Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
  
  
  This one covers way more than just gymnastics. I was very surprised at the breadth of coverage in this book, from how strength vs hypertrophy works, mobility, developing your own programming and quite a few other things that closely relate to CF.
  
  
  
• Olympic Weightlifting: A Complete Guide for Athletes & Coaches
  
  
  This book sort of hit the spot with me because I'm trying to be a better oly lifter. I was having trouble with banging my shoulders during heavy cleans. Low and behold, I was looking through this book and found a paragraph on just that topic and on how to correct it.
  
  

link

I generally only use it as it flares up. The muscle contraction works like a pump to help with blood flow and promote healing.

No, I would not recommend it as a preventative measure. A better preventative measure would be constant posture work, specifically the lower traps, proper mobility and rest. The bicep tendon flares up due to the shoulder being out of alignment, so simply using a stim machine on it would be to ignore the structural issues that lead to it in the first place.

After you care for your hands, you may still rip. If you do, you need this...Winnie's RipFix - 1.5 oz https://www.amazon.com/dp/B00QFRBP0Q/ref=cm_sw_r_cp_api_KcqLzbHWX0VF9

It heals those hands quickly.

Calluses are protective, but when they get too bulky or raggedy that can tear off easily- once they get to that level I shave them down - check out these tweezermans-
https://www.amazon.com/gp/aw/d/B000G62I12/ref=sxts1_a_it?ie=UTF8&qid=1484638822&sr=1

there I just saved you $200

I use a TweezerMan callous shaver once every couple weeks in addition to using a pair of gymnastic grips during heavy rep pullups or toes to bar. If you need a summary:

1. Moisturize
   
2. Keep your callouses shaved down regularly.
   
3. Use grips when needed for high rep pullups/TTB
   
4. If you do rip, keeping your wound clean but moist the first 3-4 days will prevent additional cracking/drying. I use a strong adhesive bandage with some anti-bacterial ointment. If you don't keep a bandage on it, it will dry out and crack, and the cracks take a long time to finally close up and can be painful.

Harbinger 23330 5-Inch Firm Fit Foam Core 3-Inch Strap Belt, Large (Black) https://www.amazon.ca/dp/B00074H7SC/ref=cm_sw_r_cp_api_pmyhAbVWAJE0A

Highly recommended. My wife is an oly lifter and she swears by it

https://www.amazon.com/gp/product/1623365627/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

Becoming a Supple Leopard

http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588

if you're serious about mobility i feel like this is an incredible resource

The standards are fish oil, foam rolling, and making sure you drink a lot of water.

I would check out mobility wod (link up top) or the book Supple Leapord.

If it's truly a brutal workout an ice bath or cold shower isn't a bad idea.

Another possibility: some people carry stress/tension in their low back.

I thought for the longest time I was injured. Started on improving how I handle work stress/emotions and my issues went away.

This book is helpful if you think that might be a cause: https://www.amazon.com/Healing-Back-Pain-Mind-Body-Connection/dp/0446557684

Buy one on amazon for $20, you will probably spend more money on the yoga mat.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1381514974&sr=8-1&keywords=high+density+foam+roller

If you are interested in gymnastics, I highly recommend getting Overcoming Gravity by Steven Low. It has all the progressions, sample workout regimens, rehab and injury prevention info, and a ton of other stuff.

http://www.amazon.com/Tweezerman-Safety-Slide-Callus-Shaver/dp/B000G62I12/ref=sr_1_1?ie=UTF8&qid=1411489975&sr=8-1&keywords=CALLUS+SHAVER

This has helped with my calluses tearing. If you keep them shaved down it keeps everything even on your hands and wont cause the callus to catch on the bar.
As far as the snatch, maybe work on the second pull starting at mid thigh with an un-hinged hip. Make sure you are power shrugging (on your tip toes) on your high pull, and then drop to a squat on your heels.

Do you shave your calluses immediately after swimming? and do you use this?

Tweezerman callus shaver - has a razor on one side, rasp on the other. Plus you can buy replacement blades for cheap https://www.amazon.com/Tweezerman-Safety-Slide-Callus-Shaver/dp/B000G62I12

I use ON and I buy it on amazon.

ON Double chocolate or nothing

https://www.amazon.com/OPTIMUM-NUTRITION-STANDARD-Protein-Chocolate/dp/B000QSNYGI

https://www.amazon.com/Lifetime-HealthmateForever-Electrotherapy-Electronic-Management/dp/B00O7CM12W/ref=sr_1_2_a_it?ie=UTF8&qid=1469210905&sr=8-2&keywords=tens

https://www.amazon.com/Tens-Unit-Machine-Management-Rehabilitation/dp/B00NCRE4GO/ref=sr_1_1_a_it?ie=UTF8&qid=1469210905&sr=8-1&keywords=tens

Here are a couple:

Very similar to Rogue SR-1 - http://www.amazon.com/WOD-Nation-Double-Under-Jump/dp/B00K1VOXYW/ref=sr_1_5?ie=UTF8&qid=1420766010&sr=8-5&keywords=double+under

http://www.amazon.com/Jump-Ideal-Taking-Workout-Level/dp/B00GLACKNI/ref=sr_1_14?ie=UTF8&qid=1420766010&sr=8-14&keywords=double+under

Basic Cable rope - http://www.amazon.com/ProSource-Speed-Cable-Adjustable-Yellow/dp/B00DH0BAQS/ref=sr_1_3?ie=UTF8&qid=1420766010&sr=8-3&keywords=double+under

I interviewed Noah Ohlsen and Katrin Davidsdottir for my podcast and both of them said this book helped their mental game a lot... http://www.amazon.com/The-Champions-Mind-Athletes-Thrive/dp/1623365627

Get this book Becoming a Supple Leopard
anything and everything for soreness/mobility is in there.

Just use tape and shave your calluses with this.

To buy the By the Numbers book I think

This Shaver has done wonders for me. Shave down your callouses once a week and wear gymnastic grips if you have to

BASL = Becoming a Supple Leopard, Starrett's book.

Do you maintain your hands at all? I basically haven’t ripped since I started shaving my calluses last year. I use this: https://www.amazon.com/gp/aw/d/B000G62I12/ref=mp_s_a_1_3_a_it?ie=UTF8&qid=1519525879&sr=8-3&keywords=tweezerman+callus+shaver&dpPl=1&dpID=41BuJBvmEGL&ref=plSrch

You should check out this book:
http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588

Olympic Weightlifting by Greg Everett.
http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116

For those not wanting to search and find some steamy stay at home mom book.... here is the book in reference: https://www.amazon.com/Numbers-Sean-Manseau/dp/0692475915/

Get this book:

Starting Strength

Only book on weightlifting you will ever need.

Starting Strength

Crossfit Endurance and his book Speed Power Endurance

1. http://www.mobilitywod.com/
   
   1A. http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588/ref=sr_1_1?ie=UTF8&qid=1410924327&sr=8-1&keywords=supple+leopard

I use this: http://www.amazon.com/Tweezerman-Safety-Slide-Callus-Shaver/dp/B000G62I12/ref=sr_1_1_a_it?ie=UTF8&qid=1457574935&sr=8-1&keywords=callous+shaver
The thought at first really freaked me out but I don't feel it. I also have a pull up bar at home so I play on that ALL THE TIME so if I don't maintain them I know I'd tear at some point and that freaks me out so much

File those things down. Its the callus that causes the rip in the first place. Since I started getting rid of mine its a very rare occasion that I have had any problems.

I shave my callouses every couple of weeks with a shaver similar to one of these. Then stone the left over skin and edges to make it smother, then put some moisturizer on it.

I also have a pair of these to prevent ripping.

Have you tried just cutting the callouses off? https://www.amazon.com/gp/product/B000G62I12/ref=oh_aui_search_detailpage?ie=UTF8&psc=1 stopped my rips

It appears that dead tree format is your only choice currently.

https://kindle.amazon.com/work/becoming-supple-leopard-preventing-performance/B008QW27R8/1936608588

Even the worst injuries (broken femur) heal in 2 months or less, unless you're very old.
Chronic pain is psychosomatic. It's also universal. Everyone past age 30 has some kind of psychosomatic symptom, usually more than 1.