A. Every 2 min for 20 min:
3x50%, 2x60, 2x70, 2x75, 1x80,
1x85, 1x90, 1x95, 1x100, 1x100%+
B. 12 min AMRAP:
20 Toes to Bar
15 Burpees over the Bar
10 Ground to OH (185/125)
Rest Day but come in to mobilize and/or stretch if possible
The Art of What Shoes to Wear
When team CFR was in Ventura for the Battle of the Boxes, a common question asked by each of us was, "So, what shoes are you going to wear for this next WOD." Now that many of you (hopefully) have a variety of CrossFit specific shoes, when to use them can be confusing. Here, I outline when I think you should use each shoe and the reasons behind it.
Let's assume you have 3 types of athletic shoes for CrossFit: a running shoe, a lifting shoe, and a versatile shoe (Nano, New Balance, InoV8). If you don't have these 3 shoes, get on it!
1. My golden rule is this: Use the shoe to target the movement that gives you the most trouble, in other words, the shoe that will give you the biggest advantage on your weakest movement.
For example, if there are OH Squats in the workout and that is weakness of yours, lifting shoes are a must.
2. Never run in lifting shoes
The things that could go wrong here are many: shin splints, foot problems, a fall, joint pain, and not mention running much slower than usual
3. When in doubt, throw the Nanos on
There is a reason Nanos are so popular. They were designed specifically for CrossFit and you can do just about anything in them. Would I run a half marathon in them? Maybe, but Id prefer a running shoe. Would I try to PR my snatch with them on? Maybe, but Id prefer my lifters. However, I have no problem running a mile in Nanos or snatching anything 80% or below in them. The more movements in a workout (like a chipper) the more likely Nanos will be the best choice
4. Running shoes are the worst shoe in the world to lift in
Well, other than high heels and Uggs (debatable). I've written about this before, but running shoes are designed to absorb tens of thousands of impacts when running. However, the foam in these shoes creates an unstable medium between your foot and the ground when lifting weights. So, running shoes are a last resort if a barbell is involved. (For a workout like Nancy, Nanos would be the ideal shoe).
Some other notes about shoe choice:
-if you can get used to doing double unders in your lifting shoes, that can become a huge advantage in the long run. How often does a wod come up with DU's and a barbell? Often.
-I'm not a huge fan of doing box jumps in lifting shoes, unless you have a lifter made by Reebok or InoV8 with a softer, more flexible fore foot area
-I'd prefer to do wall balls with a lifting shoe. The higher heel and firm bottom creates a solid foundation to keep a taller torso and transfer more energy into the ball. For "Karen" I'm using lifters, for "Kelly" I'm using Nanos
-The only time I'm wearing running shoes is for hill sprints, sprint repeats, or a workout like "Helen" where a firmer, flatter shoe gives no advantage.
-Movements like deadlifts, power cleans, push jerks, push presses, and presses don't require lifting shoes, but a small advantage can be gained by wearing them. Nanos or their counterparts are fine for the above listed movements. For me personally, if I'm going below parallel I'd prefer lifters.
These general guidelines are a good starting point, but your own experiences through trial and error will ultimately determine what shoes work best for each WOD.