Rest day skill practice or . . .




Complete as many rounds as possible in 20 minutes of

3 Snatches, 95 lbs

9 Overhead Squats, 95 lbs

30 Double unders

Diso proposed a simple and brilliant way to recognize our foundational members in classic CrossFit fashion.  Over the next several Rest Days, we will post named WODs to honor those who took a chance with themselves by supporting us.

  Rico Malone is one of these and more.  Two years ago his flexibility did not allow for a mechanically sound overhead squat.  He could not support load overhead in the frontal plane, and his center of mass would drop straight down, robbing him of the all important posterior chain.

  His progress is nothing short of astounding as seen in his new and improved overhead squat:  holding the load overhead in the frontal plane, pulling the hips back and down, successfully utilizing the posterior chain.

  Congratulations Rico!  We are ecstatic to have you here.


You will hear us talk about the three pulls of weigtlifting when going over Olympic lifts.

The first pull is basically a deadlift to around the mid thigh area, followed by a transition or ‘scoop’ to prep the body for the explosive second pull.  The first pull is slow relative to the second pull, and the scoop, intuitive to beginners and with the right cues, is one of the most important things to learn to harness explosive power.

The second pull is the actual jumping portion of the lift.  It is a ‘viscious, violent extension against the ground.’  This powerful and aggressive jump is what creates upward momentum and elevation on the barbell, allowing for the body to engage the third pull.

The third pull occurs when the athlete pulls himself under the barbell while it is weightless or travelling upward, terminating when the athlete catches it in an overhead squat for the snatch or front squat for the clean.

Three Pulls of Weightlifting, Coach Burgener, (wmv), (mov)

Post number of rounds, thoughts, or declarations of love for Rico, to comments.

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