Shoes: a CrossFitter’s most important tool.


In order to do a job correctly and as efficiently as possible, it’s important to have the right tool for the right job.

With CrossFit this can be extremely difficult.

CrossFit specializes in not specializing. Always be ready for the unknown and unknowable! We run, we bike, we swim, we climb, we lift, we throw, we jump, and everything else in between and thereafter!

But what do I mean when I say “right tool for the right job”?

Well, when you go fishing, wouldn’t it help if you had a proper fishing pole, with a line, lure, and bait? Or would you prefer a strong stick and some rocks? Sure, you might be able to catch or spear a fish eventually, but it would be much easier to do the job with a pole, line, and bait.

I think it’s pretty simple that having the right tool for the right job makes the job more efficient.

With CrossFit, the most important ‘tool’ to consider is the proper footwear.

Science with cross-training technology has blown up since the CrossFit boom in 2011-2012. The shoes are improving, and it’s only getting better.


Met-con shoes:

The most important shoes I would recommend for CrossFit are a good met-con shoe.

When I say “met-con” I’m referring to a versatile shoe that you will be able to lift light to medium weights, you can comfortably jump, and run as well. This will be sufficient when doing most timed workouts, or AMRAP’s depending on the movements.

What’s the difference between a met-con shoe and a regular running shoe?

A met-con shoe will have a more flat, less cushioned sole. This will still have enough cushion to make jumping and running comfortable, but give you a flat surface to lift light to medium weights with.

A typical running shoe is not going to be ideal for met-cons due to they will have more cushioning for distance running.

The Nike MetCons and the Reebok Nanos are two options in this category.


Running shoes:

A running shoe will provide a superior comfort zone for running longer distances.

When I say “longer” distances, I’m talking over 1 mile. This extra cushion that a running shoe has will be great for the constant pounding your feet will make on the pavement.

However, this cushion does not help out when lifting weights.

The reasoning is, when you lift weights, you want the flattest, hardest surface available because of Newtons 3rd law of motion; “For every action there is an equal and opposite reaction.”

In the instant that you happen to lean forward, or cave in while under load, a cushioned shoe will act in a sense that you’re standing a mattress. It’s going to give you extra room to deviate from proper form.


Weightlifting shoes:

When you are lifting weights to get stronger, it is absolutely of the utmost importance to have the safest lifting surface available.

Here’s a video showing how a weightlifting shoe differs from a regular running shoe when under load.



Weightlifting shoes will also have a slightly elevated heel. What this heel elevation does is provide you with a more upright posture under load. This will be really important if you have or if you’re working on improving your mobility.

Another unique factor of these elevated heels, is they are made of a hard material.

Originally, weightlifting shoes were made with wood because wood provided the hardest landing surface available thus providing greater ground force production upon impact. As time went on, most weightlifting shoes are made with a hard plastic EVS material.

No matter what type of material it is, a weightlifting shoe will be a key factor in keeping your form on point when lifting loads.


Also, because your head coach also owns a weightlifting shoe company, we’re giving a 15% off + free shipping code for CFHW members if you enter the code “CFHWEBS” at check out at the website. This code will only be valid until November 15th, don’t miss your opportunity to get the right tool for the right job!



Shoes: a CrossFitter’s most important tool.

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