Hang muscle clean 3×5 reps @ 25%, 30%, 35% 1RM clean
Tall clean 5×1 reps @ ~45% 1RM clean
Power clean 3 – 3 – 3 – 3 – 3
Post power clean load to comments.
Colorado Open Event 1 – video by Chris Slaughter
Shoes – By Anna Anderson
A common question heard in a Crossfit gym, “What are the best types of shoes for CrossFit?” So what is the importance of a shoe? A few things come to mind. They are there to protect your feet be it from rocks, pavement, falling weights, etc. Some, like the Nike Corporation would argue they improve performance. Really?
There is an ongoing debate, if you will, regarding minimalist shoes versus barefoot. To clarify minimalist shoes are those that are flatter, less material involved, basic shoe like the Vibram 5 finger or Nike Free. Some experts are starting to agree, shoes may leave the athlete more prone to injury. One such expert, Daniel Liberman, a biologist has spent a lot of time dedicated to studying the human body in response to evolution. His argument regarding shoes versus barefoot, are those shoes that are made with cushiony heels, may encourage poor running technique. Ultimately, defeating the foot’s anatomical design.
The foot is designed to absorb impact on the pad of the foot, forward part of the foot. The arch is there to act as a spring for natural suspension and balance of weight. Highly padded shoes, especially in the heel, make the athlete run and absorb the impact through the heel, sabotaging the body’s natural suspension. Also elevated heels tend to make you less balanced allowing for rolling of the ankles.
Mike Burgener, an Olympic lifting coach suggests wearing oly shoes simply for a stable platform if nothing else. Ultimately, Crossfitters should wear whatever makes them feel comfortable in order to perform. “Whether you wear oly shoes to run a 400m sprint or snatch in your running shoe, wear them….” Chuck Carswell, level 1, level 2 HQ trainer. Pay attention to your numbers, times, etc, these can be an indication of what works best regarding foot wear and the activity. Also, be comfortable with adaptation, don’t be afraid to be uncomfortable, you may have to run in Oly shoes, or lift in Nike frees, adjust and adapt.
