Sometimes it’s good to be on your toes. It’s an idiom that means a person is alert and ready to go. So if we’re figuratively speaking, I hope the workouts keep you on your toes. We want you to be prepared for your life outside the gym.

Now, if the workouts LITERALLY have you on your toes, that’s something you want to correct. While lifting, being on your toes could signify a lack of flexibility or that you are quad dominant, as opposed to hamstring dominant. However, being on your toes might not be either of those things and could easily be fixed by changing your shoes from a chunky running heel to a more minimal flat heel. That chunky heel could be the reason why you feel so far forward and imbalanced in the bottom of a squat or the beginning of a deadlift.

What are some brands we recommend?
I own a pair of inov8 F-190’s and New Balance 1400. I like to use the Inov8’s for workouts that involve any sort of lifting, jumping, running, etc. The New Balances (which have a bit more cushion) I’ll use for more running/jump rope workouts. Both are pretty minimal and keep me on my heels instead of my toes. Both shoes are in the higher price range. A good ol’ pair of classic Converse works just fine for most of the stuff we do. I wouldn’t recommend running in them for any length of time, but for deadlifts, box jumps, burpees, and the like, they hold their own.

A lot of people have the Nike Frees and I used to love mine, but the problem I had with them was my foot shifted around and the heel drove me forward. Since converting to inov8 and New Balance shoes, I would never go back to the Nike Free.

If you want to talk to shoe experts, head on down to ONTHERUN. It’s where I picked up my New Balances and they’re the only place (as far as I know) in the Central Valley who sells the inov8 shoe.

If you’re a skeptic, do your research. Find a shoe that works for your budget and for you. Honestly though, keep your running shoes for strictly running. Get a flatter, more minimal heel for the lifting we do in CrossFit.

Crossfit Workout

15 min split jerk practice (Light)
in sets of 2

3-2-x Tempo Front Squat to Split Jerk
5×3
3 sec down, hold 2 sec then explode up

MetCon:
4 Rounds Of:
2 strict press, 4 push press & 8 Push jerks 95/65
15 Box Jumps 24/20