The Nike Romaleos 3 maintain and improve upon the solid, stable base of the Romaleos 2, yet are a much more lightweight shoe with increased flexibility, breathability and an improved fit.

QUICK DETAILS

• Synthetic leather reinforces mesh on upper for support and breathability
• Flywire cables and nylon midfoot strap offer dynamic lockdown
• Two interchangeable insoles provide soft or firm support
• Honeycomb TPU plate for lightweight stability during weightlifting
• Solid rubber outsole provides durable traction
• 20mm heel
• First ever version that also features a specific female lifting shoe by Nike!

LIGHTWEIGHT STABILITY

One of the first things you notice with these shoes is how lightweight they are, weighing in at just 13 oz with the soft insole, and 15 oz with the hard performance version. Translating into performance, the lighter shoe is a practical way to improve your footwork during Olympic lifting, where every millisecond counts.

The lighter weight is also helpful for lifting intensive workouts where you would choose to wear lifters over normal training shoes. Think high reps of heavy power cleans, deadlifts, squats or walking lunges for example.

IMPROVED HEEL PLATFORM

The heel platform is constructed with a geometric honeycomb like design, utilising less material whilst maintaining excellent base support and a strong, rooted feel. As always, Nike have spent a great amount of time on attention to detail, and each model has a coloured internal surface that is visible through the honeycomb. Check out the crimson red on the grey shoe design below. Despite the reduction of material, there is still no heel compression at all.

The TPU heel helps to minimise heel slip, and when combined with the Flywire technology, the overall support feels more responsive for lifting. Nike have actually made the sole of the shoe narrower, but this has no negative impact on the stability of the shoe, and generally makes them a more practical choice for a wider range of workouts when coupled with the lighter overall weight. I felt stable during sets of heavier split jerks and overhead squats, as well as through workouts.

INSOLES AND FLEXION

Like the Romaleos 2 you get two insoles, a soft and hard performance version so that you can cater the shoes to your taste.

Another handy new feature on the Nike Romaleos 3 are the grooves that run across the forefoot. These aid flexibility and ventilation, and make the shoe more adaptable for alternating between solely Olympic or Powerlifting and longer workouts that incorporate heavy lifting.

Moving up to the midfoot, the single strap is shorter than the two alternating versions on the Romaleos 2. Nike have implemented a great new design solution to include a space on the strap without Velcro, so that you easily fold them over your laces without ruining the material.

IMPROVED FIT

As with all Oly lifters or cross training shoes, fit is vital for top performance. The Nike Romaleos 3 feel snug, responsive and very light. Imagine Nike Metcons with an elevated, hard heel.

They are narrower than Romaleos 2, especially in the midfoot, but the forefoot feels similar (if you are familiar with the previous model). If you found the previous version too wide, then you will love the Romaleos 3. Overall they are not a narrow shoe, simply the fit has been updated, flywire technology has been implemented, and the results are highly effectively.

The Romaleos 3 run slightly smaller, so if you are planning to use them for workouts, go a half size up. If you are primarily wanting to lift in them and prefer a strong snug fit, then choose your normal size. Cushioning at the achilles and ankle area is also a welcome addition that adds to the overall comfort and fit.

UPDATED AESTHETICS AND STYLE

In comparison to the previous version, the Nike Romaleos 3 are more modern, stylish and refined.

The grooves on the forefoot match the angular, buttress like lines that are regimented together to form the heel. Repeating honeycomb detailing from the base of the shoe matches the padded internal material that protects the achilles tendon and the transparent TPU heel fits seamlessly with the minimal, bold colours that Nike have chosen.

The lines, shapes and materials are designed for function first, but are infused with that iconic Nike aesthetic. Built for performance and utilised by athletes such as Mat Fraser, these shoes will give you the edge that your lifting needs. Time to lift in style.

Nike Romaleos 3 Mat Fraser © RX'd Photography

Nike Romaleos 3 Barbell Work © Nike

Nike Romaleos 3 Deadlift © Nike

Nike Romaleos 3 Sara Sigmundsdottir Snatch © RX'd Photography

Nike Romaleos 3 Colours © Nike

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Community is a huge part of Crossfit. One of the best parts is that it attracts such a wide variety of people from all different kinds of backgrounds, ages and experience levels. These 6 individuals in your life will, in their own respective ways, help you to improve and progress in your fitness, health, happiness and life.

1. YOUR CROSSFIT BUDDY

This is that special crossfitter that is always there to push and encourage you, to kick your arse when you’re slacking and to help and advise you when that’s needed too. This is someone that you do all those things for as well. Your sense of competition is fun and productive, neither of you ever back down, but no-one goes home sulking at the end of the WOD if the other one wins!

2. YOUR RIVAL

Muhammed Ali and Joe Frasier, Austin Powers and Doctor Evil, Biggie Smalls and 2 Pac, everyone needs a top-quality rival. Oscar Wilde once wrote that “you can always judge a man by the quality of his enemies”, so having a Crossfit rival is never a bad idea, especially if it helps make you work harder to succeed.

via GIPHY

If you notice that more people are keen to compete against you (i.e the calibre of your enemies are improving), then it’s an indirect sign you are also improving as an athlete.

Your rivalry might be completely unspoken, it might be good natured, or it might not, but it will certainly help you to push yourself and improve as an athlete. Just remember to keep things in perspective and that at the end of the day, winning and losing in Crossfit isn’t a matter of life and death…its much more important than that.

3. YOUR IDOL

Do you have a favourite pro Crossfitter? Sara Sigmundsdottir, Sam Briggs, Annie, Katrin, Brooke Wells, Chyna Cho, Camille or Rich, Dan, Josh, Bjorgvin, Mat Fraser, Matt Chan, Mikko Salo? There are many to choose from.

This could just as easily be a family member, a friend or someone that doesn’t do Crossfit at all. One of Katrin Davidsdottir’s most influential idols was her Grandma for example. Your idol should help motivate you and make you believe in yourself.

4. A GREAT COACH

Now this one is highly important! No matter how many times you watch Klokov pause Snatch 200kg, it probably isn’t going to have that much impact on how much weight you are actually able to lift (although it feels like it will). But anyway, let’s watch it again.

Your coach on the other hand IS going have a direct influence on your performance. Assisting with your technique, helping with programming, improving your mobility, range of motion and teaching you new skills is their job!

Choosing the right Coach

via GIPHY

There are many different types of coaches, and it’s important to work with a coach that works for you. If you respond well to subtle hints, calm intelligence and quiet guidance, then a Coach that treats every workout as if he were Gunnery Sergeant Hartman from Full Metal Jacket probably isn’t going to be a great fit.

8 Types of Crossfit Coaches you find at the Box

5. A NUTRITIONIST

An underrated figure in any Crossfitter’s life. More and more Boxes are starting to work with in-house Nutritionists, and it’s a wise move. Nutrition is the base of performance and health. Without it you will simply not recovery, perform, sleep and feel as well as you could. You will not be able to reach your full potential.

To improve nutrition is often much easier said than done. It often requires old habits to be broken and many other factors come into play than simply what foods and liquids you consume. Factors such as stress management, lifestyle, budget and the relationships you are involved in all play important roles. This is where your Nutritionist can become so useful. Aside from their professional and scientific expertise in macro nutrients, vitamins, minerals and the other essential building blocks for healthy human life and performance, they understand the psychological, habitual and emotional elements that we all attach to food as well.

When it comes to nutrition, everyday problems often require more complex answers if they are to be transformed into healthy and positive changes that last for the rest of your life. For example:

• How do you make it work if you want to go Vegan but your partner and children don’t?
• How do you maximise recovery if you don’t eat meat and are lactose intolerant – therefore it’s harder to get enough protein into your diet?
• What should you do if you want to continue training although you observe the practices of Ramadan and can’t eat whilst the sun is up during this time? How will this affect training?
• How much of each type of Macro nutrient do you specifically need? And when should you consume it?

You Nutritionist will be able to help you with all these types of questions and many, many more.

Crossfit Nutrition and Training: Maximising Progress in and Out of the Box

6. TYPES OF CROSSFITTERS – YOUR PARTNER

If your better half, girlfriend or boyfriend is also a Crossfitter as well, then you really have this base covered. I’m not talking about Instagram videos of Crossfit couples doing overhead squats and kissing at the bottom, more about working together as a team with that person that understands you better than anyone else. That person that tells you what you need to hear even when it hurts or completely crushes your pride and ego. That person who gets you, and is there for you no matter what. Train together and you will really learn more about both yourself, and your partner.

crossfit community training wod © Martin Cowie

ring muscle up progressions © RX'd Photography

Julien Pineau crossfit coach teaches class of athletes © Charlotte Miles

crossfit nutrition quote card © BOXROX

true love types of crossfitters © BOXROX

The post 6 Types of Crossfitters you Need to Help You Succeed appeared first on BOXROX.

Check out these helpful exercises to improve your wrist mobility.

Want more information?

3 Simple Ways to Improve your Front Rack Mobility

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Perfect your warm up:

Increase Crossfit performance by Improving your Warm Up

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Grace, but much harder!

Technique tips to improve your Clean

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27 SQUATS WITH JAMI TIKKANEN

A great way to test your range of motion in many different positions.

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KATRIN DAVIDSDOTTIR

(Watch til’ end ahaha) WHEN YA’ THINK YOUR LIFT IS ON FIRRRRREE .. but then naaaah, nope realllllyyy not. 🤷‍♀️🤦‍♀️🤕🤙 I need to figure out how to boomerang that pouty face at the end ahahha

A video posted by Katrín Tanja Davíðsdóttir (@katrintanja) on Jan 7, 2017 at 12:59am PST

NOAH OHLSEN

https://www.facebook.com/640757986016941/videos/966570690102334/

The post Crossfit Pro Fails from Katrin Davidsdottir and Noah Ohlsen appeared first on BOXROX.

In June, he dominated the International Weightlifting Federation’s World Junior Championships by setting new youth world records for the 77 kg weight class in both the Snatch and the Clean & Jerk. Here are a few of his other feats of strength.

JUMPING SKILLS

Jump 🥇 🤙 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ @atginsta @fuerzaaplicada @floelite @fusiontrained @super_athletes #Lifter #Olympic #Weightlifter #weightlifting #crossfit #goals #strong #buldogsport #recovery #tokio2020 #fuerzaaplicada #levantandosueños #fusiontrained #fuerza #entrenamientos #fitness

A video posted by Jeison Lopez “GOKU”. (@jeison_lopez99) on Jan 20, 2017 at 9:44am PST

280 kg BACK SQUAT

Improving my personal record in cuclilla 280 Kg #77kg #pesas #levantandosueños #Yeisonlopez #cuclilla280 @bulldogsportscol @hookgrip @atginsta

A video posted by Jeison Lopez “GOKU”. (@jeison_lopez99) on Nov 18, 2016 at 9:07am PST

Learn how to improve your back squat

The post Insane Jumping Skills and a 280 kg Back Squat from Colombian Lifter Jeison Lopez! appeared first on BOXROX.

Burpee over the wall with my bro’s today @axellundgrens @esslingerlukas #weareone @niketraining #niketraining #justdoit #nike @FitAID #teamFitAID #FitAID #jaw #jawsome #jawgrips #jawambassador #gloiceland #glofakafeni #harfaktory #cfsudurnes #dismakeup #crossfit #weightlifting101 @jaw_australia

A video posted by Sara Sigmundsdóttir (@sarasigmunds) on Jul 4, 2016 at 9:42pm PDT

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Tracking your results over weeks, months and years will allow you to monitor your progress over time. Tracking your daily results can help you to determine the best days to up the tempo, the way that you train in order to get the best results, and exactly when to rest based on the actual readings from your body.

CrossFit Games® Athletes Anna Tunncliffe and Ben Stoneberg both use the Masimo MightySat™ to track their oxygen saturation levels, heart rate and respiration rate as they train.

The MightySat pulse oximeter measures light absorption in the finger to noninvasively monitor oxygen saturation and pulse rate. It connects via Bluetooth® to the free downloadable Masimo Personal Health app that then tracks the results over time. This allows you to make informed decisions and improve your rest, recovery and training. The parameters are also available on the Apple Health App.

BEN STONEBERG is a 4 x CrossFit Games® athlete and CrossFit coach. He finished in second place at The West Regionals and lets his results speak for themselves.

“I’ve always tried to be as humble as possible. I know there is a fine line in life where being too cocky will get you in trouble or give you a bad reputation. I’m very much focused on making things happen through action.”

ANNA TUNNCLIFFE is the 10th fittest woman in the world, 2x Olympian, 2x Sailor of the year and was an Olympic gold medalist in 2008.

“You’re in a lot of pain when you’re going through your workout, but really all you have to focus on is the next rep that you have to get in. The mental and the physical go hand in hand and you need to give yourself every advantage you can. I want to help people to strive for what they want to achieve.”

BOXROX spoke to both athletes to find out more behind their training, recovery and why tracking and monitoring leads to success.

BOXROX: How do you use the MightySat during training?

BEN

During interval training I measure my heart rate and use this to determine how I approach workouts and training. I have been able to create much more quality interval sessions using the MightySat to measure when I am ready for the next interval. Unlike a bulky heart rate strap that could rip my skin because of friction on ropes or under weight vests, the MightySat is the most accurate and simple way to grab my pulse rate in between intervals.

For example, with WODs, I will often work up to a certain heart rate using exercises like double unders or burpees, then lift at a higher heart rate. This forces my body to adapt and train under different conditions, exactly like a competition. Anyone can perform an overhead squat or clean and jerk when they feel fresh, but what about at a higher heart rate or under fatigue?

I also use it during interval workouts. Try this one for example:

Interval Workout

5 x 400 run + 1 clean + 1 hang clean (80% of your 1RM). Begin the next interval when your heart rate drops below 100 bpm.

The next workout is a favourite of mine…

Snatch Volume Workout

Scale this appropriately for your own ability. Measure your heart rate beforehand to find a resting pulse rate. Complete the workout then time how long it takes your heart rate to return to normal.

• 12 reps 75 kg (165 lb)
• 10 reps 84 kg (185 lb)
• 8 reps 93 kg (205 lb)
• 10 reps 102 kg (225 lb)
• 12 reps 75 kg (165 lb)

How do you use the MightySat for recovery?

BEN

I measure my oxygen saturation level every morning and night and make sure it is 97 or higher.

Listen to your body. I train three days on, one off, two on, one off. This gives me a couple of rest days so I can recover. I will often adjust these days my oxygen saturation level is too low, because it is a good indicator that I am fatigued and need more recovery. As a result, you will not perform to the best of your abilities.

Recovery days are great for a light jog, rowing or swimming. Minimal impact while increasing your heart rate just a little to help with recovery! If you keep a level head and keep working you will get better.

A video posted by Ben Stoneberg (@bstoneberg) on Dec 31, 2015 at 1:45pm PST

ANNA

When you work out and push yourself to your limit every day, you feel tired regularly but using the Masimo MightySat allows me to really track when I am low on resources vs. just tired.

The data it gives me has helped improve my training and allows my coach and I to work on scheduling rest days much better than guessing, which could mean the difference between winning and losing.

I use my Masimo MightySat with a range that my coach and I dialed in.  We use the numbers 100-95 to base training upon for the day.  If my numbers before training are 96 or above we will train, 95 will lead to a rest day or an active recovery day. 96 however means I’m pushing it close to a rest day so not to judge performance too much if the workout doesn’t go totally as I think it should. If I’m 97 or above, then I expect big things out of training.

How important is tracking and measuring results to the everyday Crossfitter and why should they do it?

BEN

It is vital because it allows you to be smart about your training. Tracking helps to give more depth to how and why certain parts of it are working, and others are not. It also gives you practical reasons for why you might be having good and bad days. One of my favorite parts is that it allows heart rate to become a measurement and component for your training.

The biggest challenge with Crossfit is to be good at everything, there are so many movements to work on. If you want to be one of the best, you have to train weaknesses while maintaining your strengths. It is an endless battle. Whomever is comfortable with every movement will be the most consistent in competition. Tracking your results helps you to achieve this aim, which is why it makes sense.

ANNA

Firstly, it allows any athlete to learn their numbers and it gives an indication of where someone is at. Goals help to give us targets to aim towards, but they are made more difficult to achieve if you don’t know how quickly progress is being made, or even if you don’t know where you started.

There are certain rough indicators that are generally helpful for pointing out any glaring deficiencies. For example:

• Your back squat PR should be heavier than your front squat
• Your deadlift should be heavier than your back squat

This is not always the case with all athletes, but it tends to be a good guide for less experienced athletes and lifters. With the tracking and data that is made available from the MightySat, you can monitor your recovery times after workouts to see how they improve, test yourself at varying heart rates and make informed decisions about rest, which then leads to more effective recovery and faster progress.

A video posted by Anna Tunnicliffe Tobias (@atunnicliffe) on Oct 9, 2016 at 6:54pm PDT

How much time do you spend on active recovery and mobility work in relation to your other training?

BEN

Good movement is such an important part of training! Seriously, it should never be underestimated! It varies from day to day but I will always spend time on a proper warm up and stretching afterwards. As well as this, daily mobility work is essential. Get it done!

ANNA

I spend at least 35 – 40 minutes, but this can also last for up to 2 hours depending on what I’ve done during the day. I don’t like not to do anything, so I will usually try to do some form of active recovery such as swimming.

Have you ever felt like quitting? If so, what made you continue?

BEN

Yes I have. I injured my back and ankle fairly seriously and was not sure at all if I would make it back to The Games® in 2016. I was careful to monitor my progress and see if my body could cope. I concentrated on the present, and luckily I was able to get back to full health and compete again!

ANNA

No. It’s not in my vocabulary.

Maximise your training and recovery

Extra Partner Workouts from Ben Stoneberg

Measure your heart rate beforehand to find a resting pulse rate. Complete the workout then time how long it takes your heart rate to return to normal. Repeat the workout 2 months later to monitor if your heart rate has improved.

10min AMRAP:

• Partner 1 does AMRAP of 7 kg (15 lb) overhead step ups whilst
• Partner 2 does 10 ring dip and 10 wall balls
• Alternate between exercises.

15min AMRAP!

Partner 1: Air Dyne for Cal

Partner 2: sideways plank walk 50ft then lunge back!

Masimo App Data © Masimo

Anna Tunnicliffe Snatch © Anna Tunnicliffe

Ben Stoneberg tracking results © Ben Stoneberg

Ben Stoneberg Overhead Squat © Ben Stoneberg

Ben Stoneberg Squat © Masimo

The post Anna Tuncliffe and Ben Stoneberg: Performance, Recovery and Tracking Success appeared first on BOXROX.

“Thought I’d get a quick sesh in between cleaning my tractors today. 5 rounds 5 front end loader muscle ups. 30 m fork push.”

 Get your first bar muscle up now!

The post Find out how NZ Crossfitter gets Creative with a Tractor in his WODs! appeared first on BOXROX.

Because we took over # Barcelona – for time. Now’s your turn, show what you’ve got. RX A. For Time 10/8/6/4/2 Heavy Dumbbell Snatch 95lb/65lb 50 Double Unders after each round 1 min rest B. For Time – 20m Handstand Walk – 20m Tire Flip 580lb – 20m Handstand Walk 1 min rest C. 30 Squat Snatch 70kg/45kg EMOM 5 Toes To bar 1 12m Rope Climb (or 3 reps on a 4 m) #stopexercising #starttraining #metcon3 @niketraining

A video posted by Sara Sigmundsdóttir (@sarasigmunds) on Jan 24, 2017 at 1:33pm PST

The post 1 City. 2 Days. 4 Workouts. Mat Fraser and Sara Sigmundsdottir Tear up Barcelona! appeared first on BOXROX.