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Rest Day

Crystal Conquers The Wall

  • Happy Birthday Sarah LR and Daniel O!
  • Scheduling Note: CFSBK will be Closed on Labor Day


Want to see more shots from the gym? Check out our Flickr feed for great shots from the last week of training. We're also on the Facebook machine, so friend us there and lurk our page! Finally, do you like CFSBK and writing reviews? Why not bring two of your hobbies together on our Yelp page!

Rebuilding Your Feet

Mobility WOD recently had two great posts about the integrity and maintenance of your feet.  Your feet after all are you connection to the earth and the foundation of all (most) movement. Check out part 1 and part 2 to see if you can't develop some foot-friendly strategies as well as learn some Self Myofacial Release techniques you can do to thank your feet for carrying you around all day.   If you really want to go down the rabbit hole, check out any of these other foot-related posts by Kelly:

"Why Put Your Kids At A Movement Disadvantage?"
"Stop Walking Like A Duck, You Arent"
"Long Ruck Feet, Or Ultra Marathon Feet"
"Haiku Winner, Travel Ideas and Your Feet"
"The Standing Athlete"
"Athletes Don't Wear Flip Flops"
"Pinchy Ankles and Weak Feet"
"Bro, Your Navicular Bone Dropped"
"Foot Position Test, Breaking Diane"
Do you actively do anything to protect or develop the integrity of your feet?  Do you ever experience foot pain? Why?  What is your thought process when purchasing a shoe?

Reader Comments (30)

For about two years, I've been wearing barefoot shoes. To work, I wear Vivo Barefoot shoes. The "Ra" model is good for corporate casual. Camper also makes attractive shoes with thin soles and a minimally raised heel.

My feet used to cramp constantly. Now they don't at all. So I'd recommend ditching the heeled office shoe. Otherwise, I frequently roll the bottom of my foot on a lascross ball.

August 28, 2012 | Unregistered CommenterDavid Turnbull

Fun 7 AM box squatting with Charlotte. Got to 145 for a single, failed spectacularly at 155. Probably shouldn't have gotten quite so greedy on the last attempt. Then 115x5 drop set.

WOD couplet of rowing (Rx was running, which I have quite enough of in my life right now) and wall balls. 2 rounds + row + 3 WB shots. Whew!

Question: Is Fight Gone Bad not happening this year? I guess that dispute over who owns the name seems to have killed the national event, but I'm sad that that means no teaming up this year. It was such a fun experience last year and I know I'm not the only one who was looking forward to doing it again. Can we revive it at SBK even though it's not being done nationally?

August 28, 2012 | Unregistered CommenterStella

I tested the minimalist shoe for a couple years, formerly a big advocate of the Inov8's, after a bunch of pain from running and from other activities, I switched to a more cushioned shoe. I've never felt better. Given I think some of my pain was from lack of flexibility and former injuries..I unsuccessfully attempted to perform the Karate Kid move on my sister last thanksgiving and my foot was out of commission for some time. :) I've been pain free since converting away from the minimalist shoe.

Besides that, thought process would be, is it comfortable everywhere, any discomfort I would say is a no go. I like the shoe to fit tight around my foot and not have a ton of bulk, this I would differentiate from the bottom of the shoe. I normally move side to side, some squats, and give a test shoe a good walking around the store before purchasing.

August 28, 2012 | Unregistered CommenterMike Mishik

I feel like I need to make a flickr album on the CFSBK page dedicated solely to photos of peoples dogs.

Shoe wise, if I wear heels to work then I try to go with a moderate height and a wedge, they're more comfortable and don't cause my foot, especially the ball, to get uncomfortable. For running shoes I think I've finally found the right "minimalist shoe" with enough support and cushion to not cause any pain. The super minimalist shoes make my feet ache when I run (yuck). I've also been really happy wearing lifting shoes while, dun dun dun da naaaa, lifting. They've minimized the "foot cramping" I used to get ALL the time when lifting heavy. Must have been something related to flexibility/mobility.

I've also done a LuluLemon session on MELT (lax balling your feet!).

August 28, 2012 | Unregistered Commenterasta

Fun 7am with Coaches Lady Fox and MeLo. Great to lift with Stella for the first time.
Box squats: 185 single, then 150x5.
Couplet AMRAP: 3 rounds less 1 wallball shot, RX'd.

I used to get foot cramps all the time, too, and realized that they disappeared in the three months after Linus was born when I was basically inside with no shoes all the time. So now I'm barefoot as much as possible (I work from home at a standing desk). My athletic shoes are vivo barefoots though I do lift in lifting shoes b/c of mobility issues. When I do have to go to meetings etc for work I wear ballet flats with zero heel. I do sometimes miss the aesthetics of high heels and have worn them to weddings and the like but they are NOT comfy.

We're also obsessed with keeping Linus's feet unconstrained so he wears chucks and saltwater sandals which have a near-zero drop.

I actually strained my achilles doing TGUs last week so am being hyper-careful about mobilization of the ankle and calf these days..

August 28, 2012 | Unregistered CommenterCharlotte

A very intimate 6am class with coach J Fox today. I went for tomorrow's programming and worked up to 295 on the box squat, then 8 x 235. I got 3 rounds + 250m run for the WOD. All wall balls were unbroken except for a sweat-related slip in round 2.

August 28, 2012 | Unregistered CommenterBetz

Close and cozy class at 8am with Lady Fox and buddy Ryan. DL's felt great but, as usual, ended up a little ass backwards and only finished at 115 for my 3RM instead of heavier which I had planned on. Oopsies - I blame the slowness swampy weather brings. 53 on Burpees. Sorry to miss Stella, Dave E and Luca at 7! Oh Luca.. you crack me UP.

For Le Tootsies I'm a firm believer in never wearing the same pair of shoes each day if at all possible. Swapping them out, giving the feet as well as the shoes, a break. LAX the bottoms daily. I'm quite comfortable in 110mm and 120mm heels as long as there is maintenance in-between and never ever do I wear them on the subway - flats and then change. No shoes at home, barefeet. For CF I tried: Chucks, Sambas, bare toes.. but once the Inov8's came in? Sold. Love LOVE. Been running in them as well, fantastic.

August 28, 2012 | Unregistered CommenterJB

PS: Thanks for all the footie links - forwarding all to my mum. Sent her an LAX ball as part of her bday gift and she was super confused until we Skyped about how to use it - had to give a demo. She is over the moon loving it.

August 28, 2012 | Unregistered CommenterJB

8am with Coach Jess was a great way to revisit the dreaded morning work out. I actually prefer crossfit on an empty stomach, as with running, but can't do it for the pm classes from fear of crashing midway. Perhaps I don't really need food/protein before a work out if it just makes me feel heavy and pukey?

I did Monday's wo. I was cautious adding weight as I'm still working on form and don't really have weight goals, except double body weight which is a further out goal.
63lbx5, 83lbx5, 93lbx5, 103x5- back down to 83 for 3 sets of 5.

Burpees were scary and exciting to begin. I know I counted the same number a few times so I'm going to say I did around 55-61?

The jog around the block felt amazing. I have always felt like lead during my pm workouts. I might have to convert to morning person.

August 28, 2012 | Unregistered CommenterCrystal

I dig the innov8 230s. Ran in them last night. I do a little lacrosse ball work on the feet, it's shockingly painful. Other than that I love to break it down on the dance floor. Not because I like it, but for foot and ankle mobility. Also great for the overbite.

August 28, 2012 | Unregistered CommenterJR

I also like the inov8 230's. They're cushiony enough that I've run a marathon in them, and yet way more flexible than my old running shoes. The last time I tried to put on the running shoes I used to wear, it felt like I had a ruler taped to the bottom of my foot. Never again.

On the other hand I tried Vibrams and thought they were good for a while, but then I developed some fairly nasty forefoot pain. So no more of those. I haven't had any foot pain with the inov8s, even though it's been a problem in the past (plantar fasciitis a few years back) and even though I put a LOT of miles on them while marathon training.

August 28, 2012 | Unregistered CommenterStella

PS, DITTO to Turnbull's recommendation of Camper shoes. I'm on my second pair and they're like being barefoot, only without having to worry about stepping on something questionable!

August 28, 2012 | Unregistered CommenterStella


August 28, 2012 | Unregistered CommenterCharlotte

Thanks for all the foot care links. Timely. I haven't been to a class in six weeks because - you guessed it - a debilitating foot injury. The biggest lesson I've learned is this: when you're an athlete, it's important to go to a sports medicine specialist, even if your injury wasn't directly tied to an athletic activity. I've been wasting my time with a podiatrist who came recommended, but who, it has become clear, doesn't understand what I do, so doesn't have any idea how to solve my unusual problem. I hope to be off these crutches and out of this air boot soon so I can get back to CFSBK!

August 28, 2012 | Unregistered CommenterBrandon

Flikr page is awesome - the class w/the wall and the relays was fun to see in action (though groin pull was a big "Derp" - just getting that over with). Good memories.

I have worn orthotics since '99; training for the Marathon brought me there. And they have helped a ton. I lax ball my feet some, not enough. Finding shoes is a challenge b/c of the orthotics issue. Zappos.com is pretty impressive - a great return policy, good prices, etc. For the past year or so I have been chiefly crossfitting in hi-top chucks, I run in the Brooks Beast, and my ski boots are 100% custom, out of necessity. (Surefoot, but I am guessing that is a bit arcane). Work shoes are a bit of a challenge - Aldens are my brand - expensive, but painful feet are more costly than any footwear. And despite Kstar's imprecations to the contrary, love flip flops. Also, proud owner of 3 pairs of crocs - I even own NY Giants crocs. I know I look funny, but at least I am a funny looking Giants fan.

Happy birthday, LaRosa! Besos!

August 28, 2012 | Unregistered CommenterTom

Flikr page is awesome - the class w/the wall and the relays was fun to see in action (though groin pull was a big "Derp" - just getting that over with). Good memories.

I have worn orthotics since '99; training for the Marathon brought me there. And they have helped a ton. I lax ball my feet some, not enough. Finding shoes is a challenge b/c of the orthotics issue. Zappos.com is pretty impressive - a great return policy, good prices, etc. For the past year or so I have been chiefly crossfitting in hi-top chucks, I run in the Brooks Beast, and my ski boots are 100% custom, out of necessity. (Surefoot, but I am guessing that is a bit arcane). Work shoes are a bit of a challenge - Aldens are my brand - expensive, but painful feet are more costly than any footwear. And despite Kstar's imprecations to the contrary, love flip flops. Also, proud owner of 3 pairs of crocs - I even own NY Giants crocs. I know I look funny, but at least I am a funny looking Giants fan.

Happy birthday, LaRosa! Besos!

August 28, 2012 | Unregistered CommenterTom

box lowbar back squats 5x45#, 5x115#, 5x 135#, 3x 155#, 2x175# 5x3 180#. this felt alright. somewhere in my notes i have a 255# high bar backsquat 3x8. I guess the box/low makes a difference high bar was more difficult than low bar. push it more? maybe more careful note taking...

2.7 rounds of 16# 10' wall ball w/500m row.

I wear shoes as little as possible and it seems to work for me. for longer runs shoes seem to help a bit.

August 28, 2012 | Unregistered CommenterRonW

Deadlifts and burpees left me more sore than I can remember being for some time, so walked a good part of the way to the 8am with Jess Fox for extra pre-WU. Surprise appearance from JB was nice! Small group today--just three of us doing tomorrow's squats.

pre-WU: RumbleRolling, nice and easy 500m row
WU: DROMs, [270m run, 5 inchworms, :45 hollow hold]x2, third run after that

Low-bar box squats today with a proper pause at the bottom. Nice to go back to these and have an opportunity to test things out before the low-bar squats later in the week. Bar position felt a bit awkward for whatever reason.

[45x5, 95x5, 135x5, 165x5] 195x3x5

Last set was challenging--good to know for Saturday. Need to make the pre-rep breath more than just a superficial gulp of air, but something I actually use to brace myself throughout the range of motion.

Fun WOD--the good vibes from the recent run-in with Kelly ran over to this morning. As on Kelly day, I set a super ambitious goal (4 rounds) to make sure I kept moving throughout.

3 complete rounds, plus ~200m of a fourth run. Used the 20lb WB @ 10 feet, all done unbroken. Could've pushed a little harder and grabbed some extra meters on the last run, I think. Happy to see that these leg-based bodyweight WODs have become a strength of mine.

Drenched afterwards.


Only ever dealt with foot pain after the Brooklyn Half this year. I didn't allow enough time to break in the new shoes and had some discomfort afterwards. I have lifting shoes now, and do the rest of my CFing/general physical activity in Nike Free 4.0s, which I find comfortable for running, jumping, rowing, etc. Intrigued by the inov8s, though, and may switch over for my next pair.

4th floor walkups and flip flops don't mix, I've found. To have to squeeze the sandal to my feet while climbing stairs fatigues them quickly. Switched last year to Toms for my knock around summer shoe--no issues.

August 28, 2012 | Registered CommenterRyan

I've been fortunate to not really have any foot related issues outside of a couple rolled ankles a few years ago. I had not really been conscious of my feet until college and I think a lot of barefoot martial arts really helped strengthen my feet and make me aware of foot position and tension. During summer, I try to go barefoot as often as possible which means 100% around the house and almost all coaching hours. I've had mixed results training barefoot and generally prefer some sort of footwear.

General Athletic Shoes:
I like the inov8 195s for most activities except running.
The Reebok CrossFit Nanos are the best all around shoe Ive ever owned. The sole is significantly beefier than the inov8s while still having a minimal heel drop. I didn't think I'd like them but I love them and havent really worn my inov8s since getting the reeboks

I love my addias weightlifting shoes and have been using them consistently for almost 6 years now. I've got the Reebok CrossFit weighlitfing shoes which are okay. Since I have a general shoe that I like and a lifting shoe that I like I don't wear them very often. Really only good for conditioning workouts that include weightlifting.

I wear very beat up vans that my girlfriend hates but I think have "character". Totally flat sole, super simple and super awesome.

Ankle distractions and barbell mash on my calves do the trick if my lower leg is ever not feeling 100%.

There will be a FGB, details soon

August 28, 2012 | Unregistered CommenterDavid Osorio

what are these "shoes" everyone's talking about?

August 28, 2012 | Unregistered CommenterLuca

I used to have occasional forefoot pain in the mornings every couple months, but since I got my Nike Frees (3.0 sole, 5.0 upper) about a year ago I haven't had a single foot problem. Can't say whether its from wearing them for all runs, wearing them or my Nanos instead of boots for daily wear, or just running less in general, but I'm not complaining. We'll see if I can maintain the sneaker wearing when the snow starts falling.

I wear my Nanos now for most workouts (any without a lot of running), but I have also started playing around with training barefoot since starting the rings strength classes (all the cool kids do it there!) and talking to some other folks about it. Not sure if I'll be able to take to barefoot running through the streets of Gowanus, but not counting it out entirely.

August 28, 2012 | Unregistered CommenterTodd

Made up yesterday's deadlifts...
(135x5, 185x5, 225x3, 255x2) 275x3, 290x3, 300x3
I hadn't expected the 290 to feel that easy so just kept going. 300 wasn't easy by any means, but I think there's a little room there which is great.

Burpees? 31? I can't remember. Took it slow to try to keep my shoulder happy.

August 28, 2012 | Unregistered Commenterkatie

Intrigued by the Nanos especially by those who also have the F195s giving the thumbs up. I have a somewhat long narrow foot so the 195s fit best.. but it would be fun to try a new shoe. Any ladies wearing them?

August 28, 2012 | Unregistered CommenterJB

Forgot to post yesterday:

Warmup--3 rounds:
20 kb swings, 20kg Russian
8e reverse lunges
8 ring rows

(95x5, 135x3, 185x3)
215x3, 235x3, 255x3
-felt hard but good. used the belt for the last set (forgot about it earlier) and found its hard to use for multiple reps.

5 mins of Burpees: 55 total.

I also loved the cooldown run.

As for foot injuries/pain, I recently injured my foot when I tried to jump over the wall (great timing for our blog photo!). I thought I just stubbed my big toe but it's been hurting since then and the pain is much deeper. It hasn't prevented me from doing anything but it certainly makes it presence known. Other than that, I experienced some foot pain after doing the Ragnar. I didn't feel it immediately but afterwards it surfaced...along with extremely sore calves. It was the first time running any distance in my Inov8's so I wasn't surprised though. I still really like the inov8's but am very curious to give the nano's a try.

Although I love flip flops I can feel my feet hurting after prolonged use. That's why I recently bought some Sanuk's that I absolutely love. I wear them whenever I'm walking the dogs and just about everywhere in general. My feet thank me for that. Other than that, I'm also a fan of not having to wear shoes at work!

And yes, there will be Fight Gone Bad! We're looking to have it in October. More details soon!

August 28, 2012 | Unregistered Commenterlady fox

i continue to put my feet in positions which test their integrity. for instance, my feet are currently dating Charlize Theron. But yesterday my feet met Halle Berry for the first time and Halle Berry was, like, SO into my feet and, on the down low, was like, "Hey, BAZ's feet, nobody has to know if we get together in a sort of out of they way place." My feet were like, "Halle, you seem really sweet but we are really committed to Charlize right now, and that's where we're focusing our energy."

August 28, 2012 | Unregistered Commenterbaz

make up DL's today with Josh and Jeremy
135x3....probably could've gone up a bit, but it felt heavy.
56 Burpees (knee modified)

135 was my 1RM the last time we did DLs. looking forward to all the exposures of this lift and seeing where I can get

August 28, 2012 | Unregistered CommenterShaye

Strength Cycle...

Recovery Squat: 225x3x3
Felt OK. I'm not really feeling the love with my squat right now.

RDL: 235x8x3

Intensity Press: 155x5 (PR for a 5RM)
Felt really strong throughout. I'm going to PR the shit of this lift.

Curlz: 30x14x3

Shoes and feet: I have had a some recurring pain in my left foot (ball) and I'm not sure why but it's been absent since I started working with Alec. I do some self-massage and a light LaX ball work too. I work on my calves fairly often.

I recently got a pair of Nikes that turned out to be too small and my feet got very unhappy. Bummer, they were the most expensive sneakers I've ever bought. And I customized them on Nike ID. They are badass, too bad they don't fit!

My Rogue Do-Win weightlifting shoes are great. I used Ristos for 18 months and like the Rogues much more. They are wider and feel more stable overall. The Ristos fell apart and are overpriced for that kind of quality.

I generally wear skateboarding shoes which are nice and flat. I've always like Adidas as they last and I have high arches and they offer good arch support. My "dress" shoes are Ken Cole reactions but I don't wear them too often as my feet don't like the heel, etc. Luckily I can wear sneakers to work-- our biggest client is Nike. (we developed the Nike Fuel band btw)

For the short bit I tried running (again) I was using Nike Free 5.0. I bought these with the intention of moving more and more minimal but stopped running for the most part. If I do a WOD or push the prowler I'll do them in skate shoes, the Frees or my Adidas.

August 28, 2012 | Registered CommenterRob Is

PS You are the best Baz!

August 28, 2012 | Registered CommenterRob Is

DIY: pull up development week 3 exp 2.
4x5 strict
5x6 kip.

got good feedback from Fox on the kip. Remember it is still a pull up and keep the lats really involved.

Box Squat:
worked to 185x3x5. Room to grow here.

WOD: AMRAP, 400M run and 16 20# wall balls.
3 rounds + 270M run

August 28, 2012 | Registered CommenterDoug Jones

The nanos are good shoes, in my opinion. If anyone wants to buy them use the link to your right :D ;)

August 28, 2012 | Registered CommenterDavid Osorio

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