Crossfit Dublin – Games regional WOD 2

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Chad taking a new group Fundamentals (101)

Why Weight Lifting Shoes?

A question we get a lot of at the gym is, “Should I buy a pair of weightlifting shoes?” Let us help you answer this question.

Proper footwear in the gym is important, especially if you are lifting free weights. When we lift weights we want two things to happen:

(1) all the force our body produces under the bar should contribute to moving the weight and
(2) the weight needs to be controlled in a safe manner.

What is special about a weightlifting shoe? A weight lifting shoe has a wooden or composite heel that does not squish or compress under heavy loads. When lifting heavy weights the feet press into the floor and the floor presses back into the feet. It’s Newton’s third law of motion: equal, opposite and collinear forces between two bodies reacting. That means there is less force bleed through a soft squishy sole like on a running shoe. That means you can lift heavier.

If we lift in a running shoe, it’s akin to trying to lift while standing on a giant marshmallow. The soles of the running shoes, the marshmallow, will absorb and dissipate a large amount of the force generated against the floor that should be directed towards moving the weight. A gel or air cell shoe is a great thing for reducing the impact shock that causes the repetitive use injuries associated with running. But when Oly lifting, shoes should provide for the efficient transmission of power between the bar and the ground. You can’t lift as much weight in the wrong shoes.

Another issue is control of the weight – and your body – while standing on an unstable surface. Weightlifting shoes have a raised heel. The raised heel allows for a greater degree of flexion at the ankle joint thus allowing the lifter to get lower into a squat without the heels coming off the floor. This is valuable for lifters that are inflexible and have problems with their depth. The raised heel also allows for a lifter to be more vertical at the bottom position of their squat

The real question is not whether you would benefit from lifting in a pair of weightlifting shoes, but whether it is worth the investment in your training. Justifying a purchase of weightlifting shoes requires answering a few more questions: Do you lift heavy? Do you lift regularly? Do you have any flexibility limitations in your squat? If you are training regularly and making it a priority, then you should probably invest in a pair of weightlifting shoes.

Effective training yields superior results. Safe training yields fewer training injuries. The logic is inescapable. The right shoe is important for performance and safety.

An average priced weight lifting shoe will start at €100, but at the moment ‘Do Win’ who are offering CrossFit Dublin members Olympic lifting shoes for €75 incl p&p.

Please check out the 4 styles and colours available on the website. Ladies remember to size up.

If you want to avail of this offer please place your order by no later than Monday the 14th of May morning by emailing Criona at

Next available 101’s in City Centre
5th of June @ 6.30pm 5 of 8 spaces left

Next Intro Session in City Centre
15th of May @6.30pm, email

Games regional wod 2

Workout of the day:
Hang Power Clean

One round of:

1000m row
25 Pistols (alternating/total)
15 Hang Cleans 100/60kg

Level 2 70/50kg

Level 1 45/25kg

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