Crossfit Train Fall Apparel Order

WOD:   11/30/16
 

Establish a 10RM OHS
 

9-15-21 reps for time of:
Overhead Squats 95/65
Chest-to-bar Pull-ups

Weightlifting Shoes!

If you are new to the box or new to weightlifting and you see a handful of people go and change their shoes out when we are doing our strength components. Whether it is a squat, clean, snatch, or press those people are putting on those shoes for a reason, not just because those shoes look super snazzy. Olympic lifting shoes differ from our normal workout shoes in a few ways to help benefit and maximize our performance.

The first thing you may notice just visually from looking at them is there is a strap or two on the shoe. This strap allows us to secure our feet into our shoes so your feet do not slide around inside at all. Giving you a nice stable platform to lift from and feeling very solid.

Next, when you first put a lifting shoe on you may realize it feels very different than your everyday shoe. As it has a very hard flat sole and your other shoes may have some cushion or give to them. There is a reason for that hard flat sole, and that is to allow you to produce as much force as possible off of the ground. If you have a shoe on that has some give you are not getting 100% of that force.

Lastly, there is a raised heel. This heel raise is your money maker as it helps all of us that have mobility issues get into a better position. It helps a huge amount with ankle mobility, allows you to get deeper into your squats and keep those knees driven out! (Which I know everyone loves to hear us say). This heel raise is usually between a half to one inch and is something to look at while you are buying lifting shoes. That heel raise works well for most people but of course not everyone. One great way to test out and get a feel of the difference would be to grab some 5lb. plates and put them under your heels and squat to feel the difference.

--Sean Mackey

Derec putting his Reebok Lifters to the test with an Overhead Squat.