Jerk technique (dip drive)

2 position clean & Jerk @ 80%, 1 clean 1 hang clean 1 jerk

Max height box jump, 100 sit ups

Post clean loads and WOD results to comments.



I’ve gotten several questions lately about weight lifting shoes, where to get them, which ones are best, etc. So here is a quick FAQ on the best shoes you’ll ever buy that you didn’t know you needed:

Q: What’s the big deal about lifting shoes? Do I really need them?

A: YES. If you were running a marathon, you wouldn’t run it in golf shoes, and if you were playing soccer, you wouldn’t show up in track spikes. To get the best performance, you wear the shoe that fits the sport….

When you lift in tennis shoes, your foot, whether you mean for it to or not, rolls in your shoe, which causes the weight to not be centered over your body. Moreover, there are times when athletes lack flexibility in their ankles that causes their knees to cave in on the squat, or even tightness in the hamstrings causes the athlete to squat on their toes. If you take that same athlete and put them in a weight lifting shoe, the elevation in the heel of the shoe forces the athlete to drive through their heel (and stay off of their toes), as well as assisting with the caving-in knee issue. Bottom line, it’s just a safer on you and your body to wear them.

(If you want to test, put on your tennis shoes and squat. Then take two five pound plates, lay them flat on the floor. Place just your heels on the plates and squat. The difference in stability with the plates under your feet creates the same effect that weight lifting shoes will have.)

Q: Where do I get them? How do I know which shoes are best?

A: Weight lifting shoes are a speciality shoe, so you can only order them online. They all seem to fit pretty true to size, and the great thing is, once you get a pair, that pair will last you FOREVER. After a few years, you may have to get them re-soled, but you most likely will not have to replace them, in the way we replace running shoes every few months.

As to which ones to get, it’s your call. Several CF7 members have shoes, so ask around and see what people like or don’t like about their shoes. I will also throw out a disclaimer that several people leave their shoes at the gym – those shoes belong to someone, so if you would like to borrow them, just be sure to ask first – it’s not the bowling alley. 🙂

Below are several sites to order shoes from…if you own any of these shoes, post to comments, and let us know what you think. If I missed any shoes, please post links to comments too!

WL SHOES.COM – start here to see reviews on different shoes, sites to order from, etc.

VS Athletics ($80)

Again Faster has several different shoes available ($119). The Do-Win/Pendlay shoe is popular in CrossFit.

Risto Sports ($119 – $170) — you can get custom made shoes here!

Nike Romaleos ($189)

Adidas Adistar ($200)

Reebok Weightlifting shoe – it’s not on the market yet. I’ve heard the ETA is December/Christmas time this year. If you click on the link above, you can read in comments some insights from Reebok Development.

Post thoughts to comments.

Thursday WOD, August 25, 2011

4 thoughts on “Thursday WOD, August 25, 2011

  • August 25, 2011 at 7:50 am

    165# and 36″ on box jump

  • August 25, 2011 at 9:32 am

    WOD: 10-9-8-7-6-5-4-3-2-1 pull ups / burpees w 20# vest – 12:31

    post WOD: 100 sit ups for time w 20 # vest – 5:31

    Great class at Firebase Apache today!!!!

  • August 25, 2011 at 6:32 pm

    Empty box today

    Strength: 205# x5

    Box Jump: 49″

  • August 25, 2011 at 7:10 pm

    It’s been so great getting to meet all of our new CF7ers!! Great time at the box this afternoon – did the buffet version of WODs: first, I did the pull-up/push-up ladder from yesterday with Curtis – I lost my grip on the 7s and ripped my hands up, so that was the end of that…..hung around and did a modified version of today’s LeanFit with Amanda at 6 (no one wants to WOD alone :): 3 T2B, 6 push-ups, 9 wallballs (16 lb. ball) – took too long taping my hands, so it turned into a seven minute amrap for me, six rounds.

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