I have to be honest, everyone that walks into CrossFit 818 I check them out, and the first thing I look at is what shoes they are wearing. A shoe can tell a lot about a person (especially in CrossFit), but I will leave that for a future blog post :-) At CrossFit 818 lifting weights is a third of all the movements you will see within our programming. We clean, snatch, squat, deadlift, etc... According to Coach Mike Burgener 90% of all missed lifts are due to your stance. To help with that allow me to introduce to you CF818'ers...the Olympic Weightlifting shoe and why you NEED them!
Olympic weightlifting shoes are supported by a wedged, wooden heel that is raised about 1″-2″. The sole of this wooden wedge is covered in tacky rubber and is squared off rather than rounded. This design makes the shoe as rigid as it can possibly be in order to aid in stability for the clean, snatch, and jerk. There is a great deal of instability involved in these lifts due to the explosive and athletic nature of them. You’re trying to control a heavy, fast moving weight through multiple positions. In order to land strong in the bottom position of each lift and control the weight, you want a shoe that will give you all the help you can get. A soft, cushion shoe with a rounded outer sole will produce a weak drive into the floor and will be very unstable compared to a weightlifting shoe. As an extreme, picture how difficult it would be to try and clean and jerk a heavy weight while standing on a mattress and box spring. The raised heel is also an important function of the shoe because it allows for a deeper squat with less ankle flexibility. With the heel flat on the ground, the angle between the tibia and the foot needs to be much more closed to get in a deep position than if the heel is raised a few inches off the ground. If you find yourself coming onto your toes at the bottom of a heavy snatch or clean and losing the bar forward, a raised heel might be the difference between being successful and missing the lift.
For lifts like the barbell press, squat, and deadlift, olympic weightlifting shoes can be effective thanks to the solid heel, but they’re not as necessary as during the olympic lifts. There is far less instability involved in powerlifting since the weight moves more slowly and under control. The main factor is being able to press firmly into the ground and engage the muscles correctly. This can be done using Five Fingers, minimalist shoes, dress shoes, or even barefoot. Anything that has a solid heel or no heel at all will be effective. A soft heeled, cushioned running shoe will diminish the amount of force you can generate into the ground and will reduce the amount of weight you can lift. Many powerlifters will deadlift in ballet slippers. For squatting, they typically use old Converse Chuck Taylor’s because of the solid heel construction that allows them to press outward, spread the floor, and engage the right muscles during the movement. Next time we will discuss CrossFit 818 and Shoes Part 2, more about the pro's and con's of different type of barefoot shoes.
In teams of two row a total of 4000m (or run 2 miles).
While one person runs or rows the other completes
max rounds of 5 thrusters (85/53) and 5 pullups. Two
scores are recorded: one for the row/run and one for
the number of thruster/pullup rounds completed.
Posted by Chris.