Minimalistic shoes are all the rage right now!  And of course i dig them rather than those big puffy shoes. But why do we even wear them anyways?  The purpose is to allow you to run more true to form than you can with the puffy shoes.  You able to "feel" the ground below you.  With the big puffy shoes, your tendency is to run "heel-toe".  However, we ARE NOT SUPPOSED TO RUN THIS WAY!!!!  How much padding do we have on our heels? Very little.  And we have an arch, the thickest tendon in our body connected to a very strong set of calf muscles.  This is our shock absorber.  But the shoes we get make it so our heel is the absorber.  There are studies that show that the thicker the padding on the shoe, the more shock actually goes to the hip because we strike the ground with a locked out leg with our heel out in front of us.  To move forward, we have to get up and over this leg.....which is actually acting as a break every time it hits.  Running is a controlled fall forward and we are supposed to run with a slight lean forward.  This lean is not from our hips but from our ankles.  And you should foot should be landing on the forefoot directly under your center of mass.  Think about a wheel as it rolls.  It only touches the ground directly beneath it.  But if you try to roll a square, then it will constantly be stopping itself.  So those of you with the minimal shoes..........GET OF YOUR HEELS!!!!!!!!!  You need to lean forward, almost prance as you move.  Infact the longer you are on the ground, the more chance of injury you have.  FLOAT ON!! FEEL THE BURN!!!!!

______________________________ Top-ranked-minimalist-shoes


INFERNO Warm-up x 3

Complete the following:



      3 Rounds:

21 reps Pull-ups

42 reps Kettle Bell Swings (53#, 35#)





Snatch Series: 1-1-1-1-1

*each rep consist of a Power Snatch, Hang Squat Snatch and Full Squat Snatch without dropping the bar.


ON RAMP CLASS Day 6: Mobility, Wall Balls, Thrusters, Double Unders


MWOD.......getting a better bottom position in the snatch



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