“Eat Crow”

skill, Back Squat
WOD: AMRAP 9min
5 DL
10 med ball clean
15 push ups
REST 3 MIN
AMRAP 9min
8 burpees
10 KB swings
20 squats
ELITE WOD
AMRAP 9min
4DL 215/155
8KB Power Cleans 20/12
12 Thruster push ups
REST 3MIN
AMRAP 9MIN
6 burpee pull ups
12 KB swings 24/16
24 squats

Today’s Workout was named by the amazing guys you run CrossFit Parma. This was the workout I did with them the day I visited their box. I was the first foreign visitor up until that point. Its a demanding and fun workout, that leaves you wondering how nine minutes can be so long…

One of the things we talked about today (like so many days) was form. How critical it is in everything we do. I encourage (demand) everyone to read the CrossFit Journal article by Dr.John Zimmer entitled “Your Form Sucks”.

He talks simply about the three different sections of our spine and how they work together. He draws the line between common injuries/complaints with poor/lazy/lack of form. He lays out a simple test you can do to begin to correct your posture, and the sometimes harsh and necessary reminder that yes, “your form sucks!”



Mobility WOD