If you haven’t read EXPERIENCING THE OPEN by our very own Kelly R., please do so.  Kelly’s blog, CHASING THE STRONG WOMAN is done in “journal-style” so you get to read Kelly’s thoughts on her training experience.  You’ll find that you’ll relate, very well, to what she has to say.  You’ll also find that Kelly’s a good writer!  To say we are proud of Kelly is an understatement.  She works hard in the gym, lifts big weights, continues to improve, she brings an enthusiasm to the gym that just can’t be duplicated, she climbed to the top of the rope recently, she’s competing in the Open, she took and passed the CrossFit Judges Course and now she has her own blog!   And she has managed all this while being a wife and a mother to 3 beautiful children!  Read EXPERIENCING THE OPEN and leave a comment.  You’ll be glad you did!


We took the liberty of excerpting from a Breaking Muscle article written by Patrick McCarty titled, The Overhead Squat Is A Punk: Advice From Experts On How To Make It Better.  You may find these tips good for your pre-workout visualization and your actual performance.

  • “Wrists back! For some reason, I see a lot of people who have learned to overhead squat or snatch with their knuckles pointing forward. This is putting the weight of the bar on your poor little thumb joint. Get your wrists back and put your palms toward the sky like you are doing a pushup on the ceiling. If your knuckles are forward, the bar is going to want to come forward. Don’t let it!
  • Stretch the bar! Pull that bar apart like it’s a rubber band and you’re going to shoot your pesky little brother with it. When you pull the bar apart, it forces your elbows to lock and makes your upper back tighten up.”Tamara Reynolds, Competitive weightlifter and the co-founder of  Weightlifting Academy

Would you rather try to hold up a bar with a stack of muscle or a stack of bone? Clearly, bone is stronger and more stable. So in order to get your bones stacked, externally rotate your armpits forward and lock out your elbows. I will often tell clients to “show me your armpits” in order to get the elbows externally rotated. 

In addition, while old-school CrossFit was big on “active traps” and “shrug like crazy,” it’s actually better to not shrug your shoulders to your ears, as it will just cause some internal rotation of your elbows, which is the opposite of what you want.

Knees out, not forward during the squat. Get tight by squeezing your butt, get your belly tight, and screw your feet into ground with external rotation.“—Lori Rico, Coach at SISU Elite Fitness in Norwalk, Connecticut. CrossFit Level 1, CrossFit Gymnastics, Catalyst Athletics Weightlifting Level 1 trainer, OPT Mixed Modal and CrossFit Mobility trainer. 


Note:  It is imperative for today’s workout that you warm-up your shoulders, hips and lats very well.  Shoulders and hips are obvious, lats not so much.  Foam roll your lats and use the band stretch shown HERE.


Workout of the Day
Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

SCALED: 65/45# Overhead squats, regular pull-ups

SCALED FOR 55 YEARS OF AGE AND OLDER: 45/35# Overhead Squats, jumping chest-to-bar pull-ups


Optional for competitors.  At these de-load percentages this is a good warm-up for 15.2 for the competitors.
Back Squat

Post your scores to the Whiteboard.

5 Responses

  1. Bevin

    Kelly’s blog is great, I truly enjoy reading it. Kelly has also been documenting get journey on Instagram. She is such an inspiring woman!!

  2. Kelly R

    Aaahh you posted my blog! Exciting! Thank you!

    Thank you for the kind words but let’s be honest ALL of you guys have impacted my life in so many ways, you have no idea!. From the moment I started CrossFit I was amazed by this group of people. So many DIFFERENT people striving to better themselves. Now that’s impressive.

    To say I love walking thru the doors of CrossFit suffolk would be understatement and you all make it so easy & so fun to show up everyday and work hard!
    Thank you! ?Xo

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