Shoes Around the Box

“Just don't give up on trying to do what you really want to do. Where there is love and inspiration, I don't think you can go wrong.”

-Ella Fitzgerald

Above:  What covers your feet during WODs?

Today's WOD:

"Murph"

For time:

Run 1-mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1-mile

Partition the Pull-ups, Push-ups, and Squats however you like.

Shoes, Shoes, and Vibrams:  CrossFit and Footwear

If you've ever taken a second to look at your fellow 808ers' footwear during WODs, you'd notice that many wear what we call "minimalist" shoes.  Meaning the footwear has minimal cushioning and support, so that the athlete is able to simulate "barefoot training".  The benefit of minimalist shoes/barefoot training is that your lower extremities (toes, feet, ankles, and calves) will become much stronger, since you aren't relying on shoes for support!

Hold on!  Don't go run to the store and buy Vibrams!  What's "good" for your feet maybe a more gradual change, like Nike Free Run +2, Nike Free 3.0s or Inov-8 f-lite 230/f-lite 195's!  A new shoe from New Balance and Vibram offers your the Vibram sole without the Vibram look.  If you're ready for Vibrams, then I suggest something like the Komodo Sports, which is made for cross-training.  When you do get a pair of minimalist shoes try to increase the work in them gradually, because your feet and legs may not be used to less cushioning and less support.

Another type of shoe that we like to use in CrossFit is Olympic Lifting shoes.  They lie on the opposite end from Minimalist shoes!  Oly Shoes are designed to enhance stability in the feet and legs through extra support.  The bottoms of Oly Shoes are sitting on a wedge that lifts the heel up for a more natural Squat, OHS, Jerk, Clean, Snatch, etc.  Oly Shoes can be pricey, but last a few years, so if you can afford to purchase a pair it would be helpful on our Strength days!  My favorite are the 2011 Rogue Weightlifting Shoes from Rogue Fitness.

Now, as for the color of your shoes and your shoe-laces... You might want to ask some of the more style savvy athletes at our box (you know who they are... bright shoelaces, bright shoes).  But, if you want my opinion, I like black shoes with black laces! :)

Yesterday's WOD Board: