Warm-Up: Floor Press, Front Squat, PP, Good Morning w/ 45/25lbs x’s 3
Pec Stretch, External Rot. Band Stretch
Pull-Ups: 3×5 (Strict & weighted if possible)
MetCon – 5RFT:
25 KB Swings (50/35lbs)
20 Squat Jumps
10 1-Arm PP (50/35lbs)
-With each week it seems as if another person in the gym is sporting a brand new pair of Inov8’s, which have a very hardcore community of followers within CrossFit. I have a pair myself, and they are tanks. I love them in the mud and steep terrain, and I won’t ever buy another pair of trail shoes. This post isn’t meant to slander the good name of this brand, it is only meant to speak on a different matter…one I find more important to most of you.
Weightlifting shoes should be the first “accessory” you purchase to complement your CrossFit training. “Why do I need them…most of the people who have weightlifting shoes throw up huge numbers, and I sure as shoot don’t put up big numbers!” Great question young padawan, however a large reason many of those people throw up huge numbers is because the shoes they wear allow them to lift in a more efficient and easy manner. You don’t need to be an advanced, or even intermediate, lifter to benefit from wearing weightlifting shoes.
I challenge you to attempt a lift on top of a mattress. While this may be an exaggeration of my point, it illustrates this well if you actually test the challenge. Air and gel-soled shoes provide cushion for good purpose, running and jumping. However, when lifting, we need a good amount of contact with the floor providing efficient transmission of power between the floor and the barbell (or implement) being held. This contact provided also needs to be consistent, which air and gel-soled shoes cannot provide. A flat and hard surface that does not give way to weight will give us just that. Wham bam!
Do you have an Overhead problem? In other words, do you struggle to get full-depth on your overhead squat? Do your knees shear forward too much? Do your heels come off the ground? Can you continue to keep an active shoulder position? Are your elbows compromised when reaching full-depth? I think about 70% of you reading this post are guilty of this…because it’s HARD to stay tight in the hole (bottom of the overhead squat)! It is not an easy task to conquer all of these problems, but the increase in the heel of a weightlifting shoe will help alleviate some of these problems and only help you stay more comfortable while under a heavy barbell. When the knee slides forward in an OHS or FS, our heels will want to follow suit and lift off the floor. If we have an inclined heel compared to our toe, we are able achieve full depth without so much aggravation and fight.
Last but not least, they look awesome! Like a bowler with his own shoes and ball, you will also play the part of a weightlifter. If you do not wish to spend the money on a pair of weightlifting shoes, then go buy some Converse Chuck Taylor’s, and keep them in the trunk of your car. It is much easier to lift in these than in running shoes due to the flat sole, I can assure you of that! Ladies…I know you love your accessories, so get out your bedazzlers and make them look GOOOOOOOD!!
Post your weightlifting shoe glory story to comments (for those of you who actually have experienced the beauty of lifting in them)