XL fits sizes 11-13
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The Shift bindings are great for beginner to intermidiate riders. They are softer, which is also nice in the park sometimes. If you're riding more aggressively like on steeps or backcountry, I would step up to the Strut or even the Madison.
Well, how big are your feet? Just going by your height, I would say a 150, but if you have big feet (larger than 9), you would have to go longer.
I bought these bindings towards the end of the season when my Ride DVAs broke. I am really happy with the Burton Escapades. These are my first bindings with the capstrap and I definitely can tell how much more response it adds to my riding.
I've been riding strong on the east coast for 15 years. I totally recommend these bindings.