Inov-8 is coming out with Bare-XF 210 in early 2012. This crossfit specific shoe features rope climbing protection, zero differential and midsole. People choose different shoes for different purposes: weightlifting, running, cycling, gymnastics, etc. But what do you choose when you have to combine all those component,s like many CrossFitt workouts do?
Weightlifting shoes feature a raised heel to enable the lifter to get into “the lowest, stable position to support the barbell”. For a great read on the evolution of weightlifting shoes, see:
http://www.dynamic-eleiko.com/sportivny/library/farticles015.html
Running shoes in recent years have moved towards less cushioning to try and simulate the natural barefoot running action with shoes like Vibram five-fingers and other minimalist designs from companies such as New Balance and Merrell.
With crossfit combining gymnastics, Olympic lifting, body weight activities and metabolic conditioning, it is interesting to see if an ideal shoe can be made that will excel equally in all CrossFit domains as is the goal of the CrossFit athlete.
Q.O.D: What are your favourite CrossFit shoes? Do you wear different shoes for different CrossFit activities? What do you wear for a lifting/gymnastics/met-con combo WOD?
Today’s Workout:
Buy In: Coach led dynamic warmup for 15 minutes. Coaches make sure that you really warmup the athletes hips and hamstrings.
WOD: Hill Sprints
10 Rounds of:
- 100M Hill Sprint
- Rest 2 minutes
- Score as your fastest round and slowest round
Zone 2 – Scale to 5-7 Rounds
Zone 1 – Scale as needed
It is supposed to be sunny, so leave your rain jacket at home! Coaches stand at the top of the hill and cue the athletes with your arm. If you are thinking about skipping this workout, think again because this is probably a workout that you shouldn’t be cherry picking 😉
Cash Out: Accumulate 3 minutes in an L-sit
Woohoo. I'm there.
chris is a cherry picker
Footwear. I've tried a lot due to my previous job at New Balance. For better or for worse, I've obviously tried a lot of that brand, but I don't endorse it. Buy and wear what makes you feel comfortable, safe, and flashy! Some of footwear I've tried are vibram fivefingers, New Balance MT100 (precursor to the Minimus), New Balance Minimus trail (MT10), Nike Free Run, and my current New Balance crosstrainers (MX871). For Crossfit, I look for a shoe that is stable for squats and deadlifts, yet feels somewhat natural and cushioned enough for running and box jumps. While I liked the stability of essentially being barefoot in the vibrams, I just couldn't get over the lack of cushioning for running. The Nike Free Run, on the other hand, is plenty cushioned for running, but such a soft upper in combination with a significantly raised heel results in an unstable platform for squats and deadlifts (for me anyways). I've found the best shoes I've tested have been the NB Minimus trail and the NB crosstrainer 871. I feel they're just at home with running (short distances) as they are good for lifting and box jumps. The Minimus is nice because the heel raise is minimal, and despite a really soft and flexible upper, I was still really stable and comfortable lifting in it. That said, there are probably many other brands and option out there that I haven't tried. It's all about experimenting and asking for people's feedback, but it will be interesting to see how shoes evolve to become more Crossfit oriented (I know it's on the radar of companies other than Reebok).
i do most of my wods in my nike frees as they provide easy feedback on lifting and are good all-round. i dont' like them for skipping as the speed ropes tend to get stuck between the grips.
if i am doing just heavy lifting i tend to use my five fingers just to get that feedback from my feet.
i am interested to try the new inov-8s and would like some lifting shoes as well.
Oh, sure. Do hill sprints AFTER I leave! And, considering that picture is of my collection of Merrell’s, I think it’s safe to say I’ve got a favourite brand 🙂
As for the QOD on shoes, I tend to wear my lighter shoes (flats or five fingers) for shorter workouts, especially those involving pull-ups. For longer workouts and ones that involve more running I usually go with a more solid running shoe (I find the vibrams a little tough on the downhill running).
my favourite shoes are my oly lifting shoes. one of the best christmas gifts i have ever received. they have made such a difference in my squatting 🙂 so i wear them whenever i can. for combo WODs, it really depends on what's in them. if there is running, i wear my running shoes (nike free's – not super happy with them). i wear my lifting shoes if appropriate, but otherwise i just wear the frees. i'm looking to get a pair of more minimalist shoes – i want the pink inov8s. i'd be happy to try a pair of the new balance with vibram bottoms, but i'm looking for a little more colour in a shoe. i need to look good when i wod. i'm definitely not feeling ready for vibrams five fingers yet…or maybe ever………………….
Ahhhh: "i need to look good when i wod." Most amusing thing I've read all day.
Speaking of feet and shoes, those of you who are not used to running on pavement (especially at velocity) should be careful with today's wod – angle + speed + hard surface can be pretty tough on your lower legs and feet… So just monitor as you go and enjoy the ride.
Having used minimalist (five fingers) to maximalist (olift shoes), I have to say that for general CF stuff, a well designed running shoe works well. For specialist activities, specialist footwear … for generalist activities, generalist footwear!
Where I notice most of the difference is during movements which require a higher degree of flexibility and vertical torso (olifts and ohs), so the olift shoes definitely help in those situations!
agree with Cam. my olifting shoes have helped my overhead squat more than any other lift. I started walking around with no shoes on for a bit in the summer (to Tisha's dismay). I sort of liked it a bit, and was never turned down for service at a coffee shop!
Totally agree, oly shoes totally changed my crossfit workouts.