In 10 Minutes perform:
15 Shoulder to Overhead 115/75
15 Toes to Bar
30 Shoulder to Overhead
15 Toes to Bar
AMRAP Shoulder to Overhead for the remainder of time.
Score is total reps completed.
As many rounds as possible in 10 minutes of:
20 Deadlift 95/65
10 Push Press 95/65
Post rounds/reps completed and Rx to comments.
Inside the Affiliate
There's a new post over on Inside the Affiliate, about how and why we label dumbbells and racks. Check it out!
A Weightlifting Shoe Guide
By Noah Abbott
The Quest for Pedi-formance
Now that you’ve been at the gym for a few months, you may have noticed two things. One, the “coat room” seems to be waging a losing battle against an encroaching armada of shoes, and boasts the fetid bouquet to prove it. Second, for certain workouts, there is an agreed upon time when a bunch of the class defects, runs hither and yon, and comes back sporting footwear that look like a marriage between a bowling shoe and those “make you taller!” heel lifts that short men are supposed to slip in their dress shoes.
These are weightlifting shoes kiddo, specifically designed to improve positioning, control, and thus, performance, in most barbell lifts. Weightlifting shoes (notice me NOT using the term “oly’s,” which is something that Tony Hawk does) provide a number of benefits. First, due to their elevated heel (usually .75” to 1.25”) they decrease the demands on an athlete’s ankle dorsiflexion. Some of us, especially people who spend lots of time pounding their feet into the ground (distance runners) lack this ability, and a pair of weightlifting shoes can help them squat to depth, as if by black magick! Second, they are hard and non-compressible, traditionally having been made of wood (SUPER PALEO) but nowadays often made of super hard plastic of some sort. This lends stability and control when moving weight about. In short, weightlifting shoes will make your life easier. They are one of the best bang-for-buck investments you can make for your gym life.
Choices abound when choosing a weightlifting shoe, so I’ve endeavoured to break them into some easy to understand categories based upon price and quality. I’ll even add some little “hacks” to get the best prices on them. Enjoy!
The Scoop: The field is dominated by two titans at the upper echelon of both price and quality. The Nike Romaleo II and Adidas Adipower Weightlifting are worn by competitive weightlifters worldwide, from local comps to the Olympics. They are both incredibly high quality, feel rock solid under weight, and are among the better looking shoes out there. The big differences are that the Adipowers run a little narrow (sorry fatfeet folks) and only come in REDREDRED (roughly the color of the Corvette that Clifford the Big Red Dog would drive if he was real and imaginary dogs could drive.) The Romaleos have a more diverse color lineup and have a forefoot strap, which may or may not do anything. The Reeboks are fairly new, and while I would normally be a little skeptical, superstars of the sport from David Osorio to Dmitry Klokov swear by them (although I think Klokov might just be epically trolling by wearing them.) They also come in lots of colorz.
Dollaz: Both the Nike and Adidas cost roughly $200, the Reebok $175 Pretty expensive. My pro tip is to watch Eastbay.com (I just outed myself as a former middle school G), a sportswear site that frequently runs 15-30% discount codes, and then pull the trigger, saving yourself $20-60.
Honda Accord Division
The Scoop: These are all solid, tested, affordable shoes. Do-Wins are made in China and licensed/sold by Rogue and Pendlay. They do everything you want them to do, and don’t break the bank. Rogue uses black or red suede (because black and red are the Official Colors of Fitness.) I’d advise against the red ones, which have a ½” heel, which is on the low side. Pendlay used to use weird colored patent leather that harkened back to 80’s prom pumps, but in their new 2013 models opts for mostly white with black, red, or purple (bonus unicorn power) highlights. Ristos are made by a small company, and have had some QC issues in the past, which have apparently cleared up as they changed manufacturing facilities. They come in lots of colorz and are a solid option with bonus indie street cred (bonus smug points!)
Dollaz: Ristos vary widely, and they seem to go on sale based on quantity at hand, but generally run around $150. Pendlay Do-Wins are 130, Rogues are $120.
Toyota Prius Division
The Scoop: Both of these “hybrid” shoes are meant to bridge the gap between pure barbell training and Crossfit general physical preparedness. They are meant to be shoes that will let you hit some overhead squats and transition to double unders or box jumps without discomfort. They are more flexible, especially in the forefoot, and lighter, than classic weightlifting shoes. I love my Reeboks for workouts with light-medium barbell work combined with box jumps, double unders, and especially wall balls (good positioning makes them suck WAY less) and oddly burpees (helps you land with flat, secure foot placement on the way up.) They show their limitations when max effort squatting or Olympic lifting at near maxes, where stiffness and weight in your shoe is a big plus. They both come in a bunch of colors, the Inov8s particularly hewing the British company’s “Dance Club MDMA binge” coloring model. The Adidas Powerlifts are damned cheap, solid, and you can get them in NYC Taxi yellow!
Dollaz:$150 for the Reeboks and Inov8s, $90 for Adidas. Adidas and Reeboks are on Eastbay.
Weightlifting shoes should fit tight- you aren’t going to be running in them, and want as much “feel” as you can get. Sizing is usually weird, so my suggestion, especially if the shop has a good return policy (or you’re balling out of control) is to order 2 or 3 pair (your normal size and one up/down), see which fits best, and send the rest back.
Lastly, if you buy a pair and eventually upgrade, find a fellow gym member (preferably with shitty dorsiflexion!) and gift them your old shoes (provided your feet aren’t super gross.) I think that adds a nice legacy component to this silly endeavor.
So concludes another episode of Noah overanalyzing something and writing 1,000 words when 300 would suffice. I’m off to the cemetery to roll Strunk and White around in their graves a bit. Ta ta!
Every Kilo Counts