For Time:
20 Back Squats 225/155
Then 5 Rounds-
10 Burpees
50 Double Unders
Before After
Here is Paul working hard on his overhead squat. These pictures were taken while warming up for some heavier overhead squats. I didn't tell Paul I was taking before and after pictures, just that I wanted him to try on some lifting shoes and give me a few more reps. I gave him no additional coaching advice, just some good old Rogue Do-Win lifting shoes.
Before On the left with no shoes on you can see the torso inclined too far forward. He is working hard to get his knees out, but they still need to get wider. Because of the inclined torso and the knees needing to get out further, Paul is struggling to get full depth. Notice the front of the shoulder pointing forward, and his is face is showing us how uncomfortable this is. This is no bueno!
After putting on the proper footwear the overall position looks much better. He is much more upright, his knees are out farther. His shoulders are much more erect. His face looks much more comfortable and relaxed. Paul is much happier here. His depth is not quite there in this shot, but he did infact squeeze himself low enough while holding a good position quite a few times that evening.
Good work Paul. The OH squat is an SOB to learn but you are coming along very nicely. Stick with it and I know you are going to become quite capable of lifting some heavy weight safely and with confidence.
10 Reasons you should get lifting shoes:
1) A picture is worth a thousand words. Remember, the only change was the shoes.
2) Olympic lifters wear Olympic lifting shoes. Be aware, if you do CrossFit at this facility, you are either becoming an Olympic Weightlifter or you already are one.
3) Lifting shoes will assist you in squatting with better form. Have you ever heard one of the coaches in here yelling at you to stay on your heels? Keep you knees out? The shoes certainly won't fix you, but they will help.
4) The extra stability of lifting shoes keeps your joints safer while lifting max weights or high reps.
5) Lifitng shoes feel way better than you can imagine.
6) The rock hard sole will allow you to generate more power than your squishy ol' waffle stompers.
7) Everyone is doing it.
8) Because they will help teach your body what a squat should feel like, they may actually make you more likely to squat correctly when you take them off.
9) Its a one time investment. They last a long time, you will probably never wear them out.
10) When your kids play soccer you get them soccer cleats, and soccer shoes. When they play tennis, you get them tennis shoes. When they run track, you get them track shoes. When you go to work, you wear dres shoes. When you ride your road bike, you wear clip in biking shoes. If you go ice skating you wear ice skates. When you go snorkeling, you wear flippers. When you run, you get the latest shoe technology designed to prevent the the nagging injury that is related to your poor running form, but that is a whole nother story. For the love of God, when you lift you need to have lifting shoes.
We don't harp on you about lifting shoes because they look cool, although they do look cool, as long as you are wearing them in the gym. We harp on you because they are very helpful. You won't understand until you try them, but ask anyone you see with a pair on and see what they say. If you work out here, you have already shown that you are serious about your fitness. We do a large amount of work in which an Olympic lifting shoe is appropriate and highly beneficial. Most everyone who has purchased lifting shoes wished they would have done so earlier.
Check out the following websites for lifting shoes. I highly reccommed that you come in and try on some pairs to see what fits and feels best before you order. You want them to fit the first time to avoid shipping them back and forth, waiting longer, and racking up extra shipping charges.
Adidas – http://www.dynamic-eleiko.com/products/shoesFR.html
Nikes – http://www.roguefitness.com/store/nike_romaleo.php
Rogue Do-Wins – http://www.roguefitness.com/store/rogue_dowins.php
Pendlay Do-Wins – http://www.muscledriverusa.com/wesh.html
Risto – http://www.ristosports.com/
VS – http://www.vsathletics.com/product.php?xProd=1917
