Sunday, December 16, 2012

WOD

50 Man/Woman Makers for Time (55, 35 DB)

“After Party” 800m Run

Whether you’ve been working out your whole life or are new to fitness altogether, you’ve probably been brainwashed by the advertising industry to believe that there exists a perfect shoe for every occasion. If you’re new to CrossFit, you have probably seen a wide range of shoes gracing the feet of our members. If you’ve walked in during the late afternoon when our most advanced members self train, you may have even seen some of them working out barefoot. So, if you’re wondering what the best shoe for CrossFit is, look no further because I am to clear it all up for you and remove all confusion.

The three essential qualities in a CrossFit shoe are:

1) Lightweight with maximum breathability

2) Durability

3) A nearly-neutral or zero drop from heel to toe

To start, let’s discuss the most imperfect shoe for CrossFit. Any shoe designed for running is a shoe that should not be worn for CrossFit, SpeedX, Olympic weightlifting, or any other of our high intensity interval training classes. With some reservations, they should probably not even be worn to Endurance classes, either.

Swamp Rabbit CrossFit classes are centered around movements and techniques that require maximum stability. The ideal shoe will have a thinner and flatter sole, minimal padding, and be lightweight with breathable fabric.

To some, these basic requirements add up to the good old fashioned Chuck Taylor Converse. This is a great choice, until you have to run a bit more than a few paces, or endure a series of box jumps. For days that are heavy on the weights, they are a near perfect choice, and can be found in a wide variety of colors and patterns so you can express your individuality too.

You may have seen the Vibram Five Fingers shoes around the gym too. These shoes, with their indivial toe slots, take some getting used to (both to look at and wear). The individual toes slots actually serve a purpose in CrossFit, and that is to provide your toes with individual separation, adding to stability and balance, while also stimulating your toe, feet, and ankle muscles. If you’ve never worn them, your feet will be sore for a few days after your initial first week of use, but that’s only natural with CrossFit. The thinness and flatness of the sole is like being barefoot, but without the crud from the floor touching your skin. You’ll notice improved posture and alignment, and your movements will be more correct. As far as running is concerned, these shoes were originally developed for long distance runners, and if you’ve noticed, most marathons these days are won by barefoot runners.

Another one of our favorites is the Inov-8. These shoes are a little hard to find, but guys like Cesar swear by them. They have won tons of awards from real deal industry types, and fit all of the criteria you want for a solid CrossFit shoe. The Inov-8 is a lightweight shoe with breathable fabric and is designed for running and real outdoor use as well as CrossFit conditioning. The shoe has very little structure to it, so your foot and ankle are able to move freely. You can use these shoes for just about everything except serious Olympic weightlifting.

The Reebok CrossFit Nano is described as “world’s first shoe designed and developed by and for CrossFitters.”  This Reebok CrossFit shoe provides stability for your lifts and extra cushion to lesson the impact on your feet.  These shoes also have Reebok’s U-Form technology which provides a custom fit and aids in the shoes’ durability. We love these shoes and just started selling them at the box. If you are a member you receive 10% off your shoe purchase.

We don’t really have a recommended shoe, and if you ask different trainers on different days you’re bound to get a different answer each day. Find the one that is right for you – just keep the basic criteria in mind. Lightweight. Flexible, Flat. Minimal Padding. Good CrossFit shoes are essential addition to your collection of CrossFit gear.