Mobility WOD

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Compare to August 19 or January 22. Post number of rounds completed to comments.

Twelve Days of CrossFit Christmas
On the second day of Christmas, my CrossFit gave to me….

Two Muscle Ups*,

On the third day of Christmas, my CrossFit gave to me…….

(FINISH THE VERSE! Post to comments.)

*Sank, those two muscle ups are just for you!

A friend of mine recently had his weightlifting shoes stolen, and he asked me, “If I have to pick between five fingers or lifting shoes, which ones should I get?” I told him, “LIFTING SHOES!”, and he says, “I knew you’d say that.” haha….

Lifting shoes may not seem like a big deal to have, but they make all the difference in executing explosive lifts. For starters, they have an elevated heel, which will place you at the right angle to start the lift; the shoes place you slightly above the bar, with shoulders ahead of the bar path. You can’t get to that position as easily in other footwear. Lifting shoes also force you to lift in the heels, driving your weight down through your heels, keeping you off of your toes. In any other shoe, your foot will rock inside of the shoe, especially in tennis shoes, causing the weight to not be centered over your body in the least line of resistance (which makes you lose the weight as soon as you are out of position). Last, as a coach, when you see an athlete squat in tennis shoes, often, as the athlete comes up with the weight, their ankles roll in, which causes the knees to roll in, creating an unsafe lift. Put the athlete in lifting shoes, and you see less ankle movement and much more stable lifts. If you don’t have lifting shoes, get some – they are a definite must-have!

Lifting shoes are available online only. Read this first to find out reviews and which shoe will work best for you. If you are unsure of fit, try on some at CF7 to figure out which pair you like best. They fit pretty true to size, and once you buy a pair, they will last you forever!

Below are several styles available:

VS Athletics

Again Faster– there are several styles and colors available here

Risto Sports, USA Weightlifting (sales of these shoes, from Coach B, benefit Steve’s Club); there is also a solid pink shoe available for girls!

Nike Romaleos, Rouge Fitness (These shoes are the newest to hit the market. Whiskey is the only person I know who has a pair – Whiskey, what do you think?)

Adidas also makes a weightlifting shoe that is advertised to be the top of the line shoe. I was not able to find them for sale online at this time. Adidas is what most long time Olympic lifters wear, and all of the top athletes I know who compete internationally wear these shoes. You can find some pairs listed on ebay, and it looks like as of now, ebay may be the only place you can buy them. I asked Coach B about it, and he said he wasn’t sure why Adidas didn’t have shoes available; he also said Reebok has a new weightlifting shoe coming out soon that will be excellent for CrossFitters (no ETA on that yet).

If you own lifting shoes, post to comments your shoe review!

Thursday WOD, December 2, 2010

5 thoughts on “Thursday WOD, December 2, 2010

  • December 1, 2010 at 9:48 pm

    The Nikes are heavier than the Adidas. They have a higher heel as well. I liked my older style Adidas much better. They’re very light and comfortable. The Nikes work well, too. For the money I’d buy the mid-level Adidas if they’re similar to the older ones. For me having a lower heel allows a better pulling position. Be mindful that everyone’s foot is different and getting a shoe that fits you is most important. Tantamount to function is style in CrossFit circles so get the most expensive shit even if it doesn’t work all that well. Try to match your lifting shoes to your queer lulu pants and your Inov-8’s.

  • December 1, 2010 at 9:53 pm

    Adidas Shoes

    Get the Ironworks on sale or the Power Perfect II’s. The red ones can match your red Inov-8’s.

  • December 1, 2010 at 9:56 pm

    Thanks Whiskey!! Whiskey is spot on about the shoe fit…I have the VS athletic shoes, and they are an old version with a thicker heel, which I like…it’s all personal preference.

    If style is most important, I lose because I’m more Nike, a little less Lululemon 🙂

  • December 2, 2010 at 10:15 am

    after much research i just bought the DoWin’s and thus far i have no complaints. They have a wonderful glitterly tightening strap that will match any lulu ensemble i decide to reach for while getting dressed in the dark. Sorry Whiskey neither brand came in maroon. i looked.

    7 rounds with HS holds and no rubber band. Chin didn’t go over the bar every time but my nose did.

  • December 2, 2010 at 11:54 am

    Whiskey… you said higher heel! I am all about that!! I bought those queer Inov 8 shoes and actually like them, and lulu you better watch what you say! haha Have you worn it??? You better ask Paukune and Walters, they sometimes come to class dressed the same… now that’s queer! haha

    Great run this am Faith and Brent!!

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