Apr 11th, 2014
Author: TracFIT


With the variety of WODs Crossfit has to offer– running, jumping, climbing, weightlifting– it is important you wear the proper shoes that can be just as functionally versatile. A good CrossFit shoe should help you perform well through any workout. Brands such as Inov-8, Reebok Nano, NewBalance Minimialist or Vibram Five Finger (who remembers those?) are among the brands I’ve personally used and can attest to their effectiveness. These shoes are lighter & ride lower than your normal cross-trainers so they’re good for weightlifting, gymnastic movements, and met-con training.
When we weightlift, having weightlifting shoes is ideal. However, going with a minimalist shoes is your next best bet. The thinner soles keep your feet closer to the ground, which in turn keeps your ankles more stable. If you have a thicker, cushioned sole, you increase your chance of wobbling around and/or rolling onto your ankles. On the other hand, the minimalist shoe helps you plant your weight onto the ground firmly and gives you a good foundation to balance that heavy weight.
When we run, it is important to land softly and stay on the balls of your feet. This technique helps prevent injuries like shin splints. As you know the “pose” technique we use during running is to discourage heel striking and minimalist shoes endorse that technique because the soles are thinner. The thinner the soles of a shoe, the more we are inclined to use more of a mid-foot strike technique which mimics our natural barefoot running.
Having said all of that, I know a good pair of shoes can be costly… (I know because I have a wife and three daughters and a ginormous shoe rack). Shop around because there are always sales. I personally like the Reebok Outlet store in Gilroy because the shoes are cheap and get the job done. As with anything, do your research. Websites like, Zappos, Shoemart or Amazon are good places to start and have customer reviews. Ask around in our gym where people get their shoes. Most importantly, make sure they work for you. Once you find a good pair… watch out Cinderella, because as Michael Jordan’s fans would say, “It’s gotta be the shoes.”
– Coach Edwin
Main Group Workout
Skill (gymnastics):
60sec max abmat sit ups
Then, L-sit hold, accumulate 3:00min
Then, 100 side raises, LH/RH
Skill (weightlifting):
Work up to a 1RM deadlift
Work (gen):
3 rounds for time:
400m run
21 swings, 53/35lbs
12 burpee box jumps, 24/20″
Work (comp):
Deadlifts, 315/225lbs
Deficit strict hspu
10 wall facing squats
5 wall walks
5:00min banded hamstring

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