Lacing Up

Pao puts on his 2004 Adistars before 14.4

Weightlifting shoes are a popular tool in strength training because they are totally flat with an elevated heel. This allows athletes to have a mechanical advantage in lifting heavy loads, as well as a solid, non-compressable base of support.

This elevation allows better range of motion for the ankles and therefore the hips, allowing the athlete to squat deep into the bottom in back squats, front squats, overhead squats, snatches, cleans, wall ball, thrusters, etc.

Nowadays people have plenty of options for lifting shoes. You should seriously consider investing in a pair if you're serious about your strength training!

---- Upcoming Events:

• Run Club - Today 3/26 at FCF. 7pm rain or shine. Open to members and non-members.
• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

----
WOD for Skill Week Wednesday 3/26

STRENGTH

push press 7x3

CONDITIONING

6 rounds for time:
400m run
25 burpees

Post time to whiteboard/the Cody app.

----

Top 8 Tips For Winning the CrossFit Open: Gaming the Games - Alyssa Rose

Our great friend from Rocket CrossFit has some awesome words about the CrossFit Games Open.

----

Mobilization Prep: Rack

How do you prep for better rack position?

----
WOD for Wednesday 8/14

STRENGTH

bench press 5x3

CONDITIONING

5 rounds for time:
12 front lunges, 60/45kg
40 double unders

Post time to whiteboard/comments/Cody.

----
Why Weightlifting Shoes - Tabata Times

My preference from best to worst:

• Nike Romaleo 2 - the best on the market for weightlifting, but they are an investment at $190. With the 2 they made significant improvements with the weight of the shoe.
• Inov-8 Fast Lift 335 - the best hybrid lifting shoe for multiple-element workouts (like today!). Light, powerful, and with a forefoot flexible enough for short runs. Great mid-level shoe priced at $150
• Adidas Adipower - similar to the Romaleo. If you're a fan of the brand and their other shoes these might fit better than the Nikes. $199
• Rogue Weightlifting Shoe - best economy shoe (.5" heel), good for wider feet, and only $120
• 2013 Pendlay Weightlifting Shoe - another great economy shoe (see here)
• Adidas PowerLift Trainer 1 & 2 - not a fan of the fit or the foam heel, but affordable around $99. If you're going to invest in a shoe, don't go cheap. Wait and save until you can get a better shoe.
• Reebok CrossFit OLY Lifter - not a fan of the materials, fit, or the sole. At first this was the only hybrid on the market so it was the only recommendation I could give. It's not a terrible shoe, but with the arrival (and price match of $150) of the Inov-8 Fast Lift I can't help but suggest anything else.

If you're in the market for weightlifting shoes try Rogue Fitness. There's also Born to Run near REI- local but they only carry the Inov-8 Fast Lift and Reebok OLY Lifter. Remember: wear one of our shirts and receive a 20% discount.

----