Monday 3.22.16
CrossFit Toys 101 Series
Shooooooooooes!
Last week we talked about the essentials for your everyday CrossFit needs. In this installment, we are going to dive deeper into one of those items: SHOES
Everyone loves shoes, right?! Okay, maybe it’s just me… Regardless of your level of shoe-infatuation, the type of shoe you wear for CrossFit is very important. In this sport, we perform a variety of movements. And most of these movements involve producing and transferring force from the ground.
Let’s talk physics. Force is any interaction that may change the motion of an object. This can be commonly described as a push or pull on an object, which we do a lot in the gym. Here are a few examples:
Deadlift, clean, snatch = pulling an object from the ground
Pushup, handstand pushup, squat, burpee = pushing against the ground to move our body
So, why does the type of shoe matter? First of all, you want a shoe that does not have a lot of cushion in the soles because that cushion is designed to absorb impact with each step you take. Now, having a cushioned sole is fine for running, but that’s about it. We want to be able to effectively transfer all the force our body produces to help move more weight. And this needs to be done with a shoe that doesn’t have a built in cushion.
Second, you want a shoe that has minimal heel-to-toe drop. We often tell you to stay in your heels, right? Well, if you have a shoe that has a large heel-to-toe drop (e.g., running shoes), then you’re prone to shifting your weight onto your toes because it’s the nature of the shoe. Wearing a shoe that is mostly flat will help you stay back in your heels during lifting movements.
Finally, you want a shoe that is robust. When I say this, I mean a shoe that can take a beating. We do a lot of movements that can tear up the average shoe, like rope climbs. Additionally, many of our movements (e.g., squats, deadlifts) require creating torque with the feet, which puts a lot of pressure on the outside of the shoe. Most shoes made for CrossFit have reinforced walls on the outside of the foot to help stabilize during these movements.
So, is it time for you to buy a new pair of shoes?? If so, here are a few choices to choose from:
Reebok Nano – Being the official sponsor of CrossFit, Reebok was the first to create a shoe specifically for CrossFit. They came out with a shoe that had a wide toe base, so you can spread your feet apart for more stability on the ground. Since then, most other CrossFit competitors have followed this model. Nanos are probably the most popular shoe on the market. Many different versions are out there, but they’re all pretty great. Their latest version is the Nano 5.0, with the newest feature of Kevlar® mesh for increased durability and air flow. Nanos run anywhere from $100 - $130, depending on the version.
Nike MetCon – The newest competitor to the CrossFit shoe market, and a strong one. Nike is already a huge name in the athletic shoe department, and they have finally jumped on the CrossFit train. I have heard many good reviews about this shoe, but some say it is not as durable as the Nano. Personally, I think the MetCons look better. Nike has recently released the MetCon 2, which has some improvements to its predecessor. MetCons run around $100 - $130, depending on the version.
Inov-8 – This was probably the second company to create a shoe for CrossFit. They are known for their minimalist shoes, which is appropriate for CrossFit. Personally, I started out with Inov-8s and I loved them. They’re much lighter than any other shoe I’ve worn (aside from Vibram FiveFingers). Take your pick from one of the Inov8 F-Lite series. They run from $60 - $120.
No Bull – A much lesser known company, but I have heard decent reviews about their shoes. It has a much more casual look to it, almost like a canvas shoe. I have not tried these on yet, but some “big name” CrossFit athletes wear this shoe, including Brooke Wells and Brooke Ence. These shoe run from $100 - $130.
STR/KE MVMNT Chill Pill – Also a lesser known company, but one that is advocated by Carl Paoli, creator of GymnasticsWOD and Freestyle Connection. Most, if not all, of the gymnastics progressions we teach in class have come from the mind of Carl Paoli. He is a big supporter of the Chill Pill and uses it for his every day training, which includes CrossFit. The Chill Pill is similar in style to No Bull shoes. Chill Pills run from $70 - $125.
Minimalist shoes – Any type of minimalist shoe from [insert shoe company] could also serve as a CrossFit shoe. Just be weary when purchasing one of these and make sure you are ready for the transition. Going from a classic running shoe to a minimalist shoe can take a major toll on your feet due to the drastic change in the shoe sole. I would suggest easing yourself into it if you make this switch.
Now that you have the 101 on CrossFit shoes, go out and get a pair! Wearing the correct shoes makes a huge difference in your workouts and your progress. And we haven’t even touched on weightlifting shoes. To be continued…
FOUNDATIONS
A. 10 minutes to practice the squat clean
B. 20 min AMRAP:
7 DB squat cleans
800m run
GPP
A. 10 minutes to build to a heavier squat clean than you will use for the WOD
B. 20 min AMRAP:
7 squat cleans (155/105#)
800m run
COMPETITION
A. Every 90 seconds for 15 minutes (10 sets): snatch 1.1
B. Every 90 seconds for 15 minutes (10 sets): clean and jerk 1.1
*For each of these, the goal is to build up every set with no misses, and the emphasis is on technique and speed
ENDURANCE
Every 3 minutes for 30 minutes, working for 2 minutes and resting for 1 minute:
Run 1 endurance loop
(alternate movements each round)
ME KBS (53/35#)
ME burpees