Tuesday 06.18.2013 | Lift Heavy Run Long

Interesting twitter conversation last night:

olyshoes

 

The idea of using regular flat shoes when squatting came about when I saw this post on instagram that Carl Paoli had posted on twitter:  http://instagram.com/p/Z5-xp1Nfbb/  Here’s the text from the post:

If you’re body’s a vehicle, better learn how to drive it.” At least that’s what @CarlPaoli tells me. This could not be more relevant than when it comes to foot position in running and squatting. How and where do these two activities connect? Well as the running gets fast and long, the squatting must get deep and heavy. Speed in running equals load in squatting. But ever try squatting heavy or running fast with your feet turned way out? It can be done but it’s neither “pretty” nor “speedy.” But fear not: fixing our foot position in the squat helps us fix our foot position on the run. Start squatting deep and heavy with your toes more forward and you will soon be running with your feet pointing in the direction you want to go. So go practice. With some driving lessons pretty soon you’ll be to squat heavy and run fast. Or in other words: have your cake and eat it too. #freestyleconnection #gwod #helmingathletics #mobilitywod #BASL #sanfranciscocrossfit #crossfit #running #triathlon with @carlpaoli and @natehelming

Although he doesn’t say anything about shoes in this post, it got me to thinking whether or not it would be better to ditch the oly shoes and wear some very minimal/flat shoes when squatting and working on keeping my feet straighter.  If it helps me run better I’m all for it.  BMack’s final answer was this:

Anyway, there can be a couple of different arguments here.  I’m going to try it out for a while and see how it works.  On to today’s training:

  • Bench Press 4RM; 4×4 @90%
  • EMOM – 8 Minutes – 2 Pistols

Bench felt good.  I worked up to 175# on the 4RM and did the reps at 160#.  Pistols are getting a lot better.  I’m still holding a 15lb plate out in front of me to keep my weight forward and keep me balanced, but I’m getting full range of motion on the squat so that’s great!

Then…

10 Minute AMRAP

  • 10 Kb Snatches (5l/5r) 1.5 pood
  • 20 Toes to Bar

I lost count on the rounds.  Somewhere between 6 and 8 rounds.  Then I hit one round of Tabata on the Airdyne.  Brutal.