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Nothing like a pair of O-Shoes

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Nothing like a pair of O-Shoes

Notice the extremely low squat. Without weightlifting shoes the heels would come off the floor and the weight would come forward. Causing him to miss the lift. (We do not condone the knee torque, but it is worth medals.)

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

15 Burpees

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.

An assortment of different styles of "weightlifting shoes." The Chuck Taylor's are featured in the bottom.

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!!

Always liftin’

Coach CBo

Post your weightlifting shoe glory story to comments (for those of you who actually have experienced the beauty of lifting in them)

By | 2017-04-25T14:39:16+00:00 February 23rd, 2011|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Brandon February 23, 2011 at 10:01 pm

    (This is no joke) I have heard of cheapo crossfitters using men’s dress shoes (with the flat, hard sole) as weightlifting shoes, with great success.

    Something to think about…

    Also, try to find the previous year’s models on closeout. I bought my Rogue Do-wins ( for like 30-40% off. It may be too late now to get any normal sizes … but try other brands?

    For those that don’t know: Rogue, Pendlay, Risto, VS, and Adidas are the most common brands.

    Double also, lifting shoes are without a doubt the best investment I have made into Crossfit. Best $100 I’ve ever spent. You don’t know til you’ve lifted in some…

  2. crossfitktown February 23, 2011 at 10:10 pm

    I remember my first snatch in lifting shoes…


  3. T-Pain February 23, 2011 at 10:40 pm

    Sidenote: PF Flyers of Sandlot fame, “guaranteed to make kids {and adults} run faster and jump higher,” actually do exist. Available on and Equally as good as Chuck Taylor’s. I’m saving up to get a pair myself. You could also start a new Crossfit trend. Just sayin…

  4. Cesar February 24, 2011 at 11:26 am

    This is true, i got my first pair of lifting shoes for Christmas. Since christmas ive lifted twice but both times in my O-shoes….look at me now…..BEAST.

  5. T-Pain February 24, 2011 at 11:32 am

    But not yet elite….

  6. Ben February 24, 2011 at 11:34 am

    True Story: T-Pain played “The Beast” in the Sandlot

    Another True Story: My chance to testify that CBo and Brandon speak the truth. I am a new inductee into the Oly-shoe club, with much excitement. First chance that I had to use my new toys was on the CF Total we did a few weeks ago, and it was PR city. PRs: Squat +20, Press +20, & DL +15. Now you may say to yourself that the shoes are cheating, but I disagree. I think the shoes allow you to work closer to your current level of strength and give you confidence to work up to your potential. When your feet are secure and you are confident in a strong foundation, you can focus on the other aspects of your form.

  7. Rise Up February 24, 2011 at 2:11 pm

    I’m not in the club yet but I have used a pair to lift for a photo session. Without even realizing it I had PR’d my snatch by 20#s. Since then I have snatched several times in Inov8s and Chuck T’s and I have not been able to hit that weight again. My next shoe purchase will be Oly-shoes.

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