February Athlete Spotlight: Scott Connatser

February Spotlight Athlete: Scott Connatser

Two years ago this past December was when I first met Scott.  He had come in for his first Elements class as a referral from co-worker and current CFAF stud Tucker Davis.  When I asked him what brought him in he said something along the lines of, “I want to lose weight and have more energy and Tucker says this is the place.” On our 2nd day we did a workout at the end of the elements class that looked like this:

  • 3RFT (10:00 Cap)
    • Row 250
    • 10 x Push Ups
    • 10 x Wall Balls

The other gentlemen in class finished in 4:00+/- and Scott, well he had a bit of a rough time unable to finish under the cap.  He shrugged it off and understood it happens and would continue to come in and complete the beginner’s course.  Fast forward to current time and Scott has blossomed into quite an athlete while training here at CFAF, and especially while working with Coach Paul Mulhern.  In the last year Scotts #’s have improved dramatically:

  • Back Squat = 315 (01/16) ~ 355 (current) = 40# improvement
  • Front Squat = 245 (01/16) ~ 305 (current) = 60# improvement
  • Snatch = 175 (01/16) ~ 205 (current) = 30# improvement
  • Clean = 255 (01/16) ~ 285 (current CFAF heaviest clean) = 30# improvement
  • Grace (30 C&J FT @135#) = 5:36 ~ Heavy Grace (30 C&J FT @155) 3:56

Those are just a few numbers to show his gainz in the last year.  On top of his progress in the gym, Scott is a great guy with a one of a kind sense of humor.  He has an adorable German Shepard named Jax and can usually be found post WOD “relaxing” on the bench behind the rig in “Scott’s Spot.” Lastly, if you’re ever in need of a good joke ask Scott, he’s got some classics….

Get to know Scott!

-How long have you been doing CrossFit for? – 2 years

-What’s your favorite move and/or WOD? – “Grace” & Clean & Jerks

-What’s your least favorite move and/or WOD? – Lunges

-What’s one piece of advice you would give someone nervous about doing CrossFit? – The community is friendly and welcoming.  No one is judging what you’re doing or lifting, everyone is more about your effort. 

-Favorite Movie? – Big Hero 6

-Favorite “cheat food”? – Pizza

-If you could be one superhero who would it be and why? – Spiderman, most relatable

-What’s your #1 goal here at CFAF?  – BEAT TUCKER!!



“Just the Tip” ~ February 170207

“Just the Tip” 

     In our first member tip I want to discuss something we have been training over the last few months – pacing & efficiency.  Though we have ALWAYS preached the importance of efficient movement it plays an even bigger role when trying to improve fitness as well as WOD scores.  When I first started with CrossFit I believed “intensity” just meant going as fast and as hard as you can.  As I have matured within CrossFit as a coach and athlete (not as a human, still a 15 year internally) I have realized that just trying to move faster doesn’t usually result in a better WOD score.  In fact, when I am more methodical and efficient with my movements and focus on breathing and pacing then I see my scores actually have improved dramatically. 

     The big question then is how do we improve our times without moving faster? Well, like I stated we need to be more efficient with the movements.  Efficiency can come from a few different approaches:

  1. Lowering the weight and focus 100% on technique. This goes for strength focused workouts as well as in the WOD.  Don’t get hung up on “Rx” or “Scaled”, ultimately that means nothing if we injury ourselves due to poor movements.
  2. Train & practice the movements.  For example, today’s WOD is “Diane” which is 21-15-9 of Deadlifts & HSPU.  Majority of the time people go out on the set of 21 Deadlifts fast because they are confident in the move and the weight. Then after the HSPU or scale, the set of 15 Deadlifts often is broken up into 2-3 sets and things start slowing dramatically.  Instead of this approach, during the “pre-WOD” set up do say 5 unbroken deadlifts and watch the clock to see how long it takes you.  Based off that time (if it’s a manageable speed) you should be able to determine how long each set of Deadlifts should take you.  If you do a Deadlift in 2 seconds vs. 1 second in the opening set that will save you energy in the next few rounds allowing for less rest ultimately resulting in a better WOD score.
  3. Set up a 30 – Minute Personal Training session with one of the coaches to go over movements efficiency on moves you feel you struggle with.  We have tons of drills and exercises to help with improvement your movements.

In closing, take a few minutes before the clock starts to game plan and review the game plan before 3-2-1-GO!  I know that we all want to get our sweat on and feel our lungs on fire after every workout, but that’s just not practical or smart training. Also, I know we all like PR’s and WOD improvements and nothing will trump efficient movement.

Stay Strong ,


January Athlete Spotlight: Lori Burdick

**This is a new monthly feature we will be adding in for a few reasons, one of which so everyone can get to know athlete from other class times. We went with this approach over the “Athlete of the Month” because that decision is always tough with so many people making monthly improvements. Enjoy!

January 2017 Athlete Spotlight ~ Lori Burdick!

Lori started with us here at CFAF back in early October, 2016 with our first installment of the 6-Week New You Challenge.  Like most in the group, she was quiet to start but quickly found her form and has had no problem speaking up when she needs too.  I remember after the first week of the challenge Lori came to me and said, “Hey I lost ‘X’ pounds!” Knowing that Lori has a lot of potential and some great goals ahead, I wanted her to be happy with her loss but at the same time not relax.  She’s a hard worker, and I intended on keeping her grinding with some extra motivation.  My reply went something like this, “That’s great and you should be very happy! Lets keep in mind the most amount of fat a person can lose in a given week is around 2.5#’s with the anything else most likely water weight.  Water weight is great to lose as well because that’s weight off our vital organs like the heart.  Be happy with the progress, but let’s keep fighting as we have bigger goals to reach.” She was not happy with that response.  It was a risk, and a risk I’d take again because every week moving forward the weight loss number she gave me grew, and grew, and grew all the way to 28#’s after the 6-Weeks which is remarkable. At the end of the challenge she said, “Hey Mat, I’m down 28#’s and you can bet your ass it isn’t water weight.” Laughing, I said, “Your damn right girl, and you worked hard for all of that.  You should be damn proud of that accomplishment.” We all have great stories of where we started and where we are at now, here’s just one of the many you’ll read about moving forward.

Get to know Lori!

Name: Lori Burdick

How long have you been doing CrossFit for? – 13 weeks

What’s your favorite move and/or WOD? – the Deadlift, any WOD’s with Deadlifts I like

What’s your least favorite one and/or WOD? – Box Jumps

What’s one piece of advice you would give someone nervous about doing CrossFit? – It’s a family here so don’t worry, they’ll take care of you.

Favorite Movie? – Top Gun (great choice)

Favorite “cheat food”? – Cheese

If you could have on super power what would it be? – To be invisible when I needed to be

What’s your #1 goal here at CFAF? – to get strong

“OOOOO we’re half way there!”

Good Afternoon Athletes!

So we are juuuuuuuust about half way through 2016 and so far it’s been quite a year! We have so many new faces in the gym, and unfortunately have had to say bye-bye to some familiar ones too.  For many of us 2016 started off with a BANG jumping right into our nutrition challenge which yielded some amazing results for all those that stuck through it for 45 days.  Before, during, and right after the challenge we all had some great goals we were working towards and were feeling very confident that we would achieve them.  I know for myself, I have made some progress but not the kind I would have hoped for in 6 months.  How about you?


Do you feel like you’re still on the right path to achieving your 2016 health and fitness goals?

Are you still tracking your food and logging all workout results?

Still taking Fish Oil?

20min of mobility a day?

I’m guessing many of you answered “NO” to one of these questions.  It happens to us all, and we all have our excuses.  Some of them are valid, but most are not.  Lets be honest here, we all have fallen victim to the lazy or ‘comfortable’ demons here or there and it has probably been the reason we’re still in the same position we were back on January 1st.  So what do we do? Do we accept it and come up with more excuses to not get into the gym? Do we just say, “Well it’s summer and it’s harder to eat healthy at BBQ’s because no else does.”? Are we going to allow others dictate our health or let the fact that it takes hard work and dedication to achieve results, push us away from even trying?

I know I’m not giving up.  I know my wife isn’t giving up.  We are restructuring our food, our time, and our priorities to improve our health and fitness, not just for us, but for the two big head turkeys we have to run around after.  We want them to see the importance from a young age so it’s easier for them as they get older.  We are going to continue to be there to support each other, even when cookies are the only thing I/we want at that moment.

Wyatt and Owen, the not so little Cote boys!

Wyatt and Owen, the not so little Cote boys!

What’s your plan?

If you’re thinking to yourself, “I don’t know. I don’t know who can be my support system or where to even start making changes.” Then message me or talk to me next time you’re in.  I’m not waiting until “after the holidays” to get in shape and get my food back to where it needs to be.  It starts now and there is no end date in sight.  You all pay premium cost to workout at CFAF.  Don’t make the 1 hour you’re here the only healthy hour of your day.  Ask myself or the coaches for help and guidance to get you back on track.  Many of you that participated in the Nutrition challenge still have PT Sessions that you haven’t used, maybe now is the time to cash in.

Again, what’s your plan?




So Many New Faces!

Good Afternoon Everyone!

So I’m going to cut to the chase here, I’ve been slacking.  We have many, many new faces in the box the last few weeks and I’ve failed at posting their pictures to introduce you all to them.  Here are the short and skinny of it (don’t worry, there are a few of you that have slipped by but I will get a photo of you soon enough)!  Welcome to CrossFit Ad Finem and the CFAF community!

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“16.5” Game Plan, Warm UP and WOD Prep

Morning Everyone!

I won’t say good morning because, well, if you say the Open announcement last night then you’re probably dreading this afternoon (well at least I know I am).  One positive is many of you have done this before, if not 2 years ago as programmed in 2014 (“14.5”) then on Friday Feb 19th this year.  I unfortunately don’t have a picture of everyones scores on that Friday (rushed out that night due to Lauren going into labor), but hopefully you all are recording your WOD’s somewhere to look back at your scores…

Game Plan

“16.5” is “14.5” also known as the “I Quit” WOD…since you either finish or call “I Quit”!

For Time complete the reps for both movements ~ 21-18-15-12-9-6-3

Thrusters @95/65 (Scale: 65/45)

Bar Facing Burpees

Well there’s nothing special or no real sophisticated way to approach this grinder, just keep moving.  For majority of us we need to be thinking of how we want to break up our Thruster reps to sustain quality and controlled breathing.  If you lose control of your breathing early in this WOD it can turn into a 30+min WOD very easily.  Here are a few options for breaking up the reps:

  • 21: 11/10 -or- 7/7/7 -or- 6/5/5/5
  • 18: 9/9 -or- 6/6/6
  • 15: 8/7 -or- 5/5/5
  • 12: 6/6 -or- 4/4/4
  • 9: UB -or- 5/4 -or- 3/3/3
  • 6: UB -or- 3/3
  • 3: UB

This isn’t necessarily the only way to break it up but you definitely don’t want to get stuck in single and double reps in the big sets and MAKE SURE YOU ARE HITTING FULL DEPTH AND FULL EXTENSION! Just like last week the reps are high enough, don’t do any extra reps because of a ‘No Rep’. Resting between your sets on the Thrusters should be minimal if you can, by no means should you be resting upwards of :30 between sets even the big rounds… If this is the case you should be at lower weight.

With the Bar Facing Burpees, just keep moving.  Honestly for many of us we need to use this time to refocus our breathing so don’t think speed as much as not stopping and staying in control.  If you’re registered for the Open you HAVE TO DO A TWO FOOT JUMP OVER THE BAR. You cannot step over or do a single foot take off (think like a box jump, two feet start together and two feet finish together).  If you’re not registered for the Open then you can do one step or one foot take offs if you want, though we are here to challenge ourselves so keep that in mind. Also, if you watched the announcement WOD you may have saw a few things on the burpees:

  1. Mat Fraser was turning in the air when jumping over the bar to get a better set up for the next burpee.  Why? Saves a little time, maybe :01 or so which adds up in the end.
  2. Rich Froning Jr. was coming out of the bottom of the burpee and putting 1 foot forward as a step towards the bar so he didn’t have to either broad jump over the bar or stand up then step before jumping over the bar.  Why? Same as #1, it saves :01-:02 which will save time in the end.


Make sure to get here with plenty of time to warm up.  Don’t think, “Ahhh the set of 21 will get me warm.” If you think that then expect for some shitty moving through the WOD and all weekend.

Row or Assault Bike ~ 5:00 and keep sweats on

3 sets w/ an empty bar of 

  • 5 x Deadlifts
  • 5 x Cleans
  • 5 x Front Squats
  • 5 x Push Press (no Jerk)


  • Front Rack & Thoracic Spine (Mid/Upper Back)
    • Lax Ball between shoulder blades (Single or Double) 1:1
    • Band or Bar Front Rack Stretch 1:1
  • Hips
    • Hip Opener Routine 2 x’s each side
    • Foam Roll Hip Opener Stretch or Couch Stretch
    • Deadbug on Wall
  • Lower Leg
    • Lax Ball Arch & Achilles 1:1
    • Double Lax Ball or Mobility Stick on outer shin (not the bone, the muscle)

WOD Prep

Work on exploding with the hips on the Thrusters so you can save your shoulders as much as possible. Some people may choose to wear OLY shoes to help stay upright easier on the Thrusters, just make sure you are comfortable doing burpees in them in regards to your calf and arches.

3-5 Thrusters @Empty Bar

3 x Bar Facing Burpees

1/1 Spiderman Stretch w/ Twist :05/:05

2/2 Child’s Pose to Moose Antler :03/:03

Rest 1:00

3 x Thrusters @75/55

3 x Bar Facing Burpees

1/1 Spiderman Stretch w/ Twist :05/:05

2/2 Child’s Pose to Moose Antler :03/:03

Rest 1:00

3 x Thrusters @95/65 or scale

3 x Bar Facing Burpees

1/1 Spiderman Stretch w/ Twist :05/:05

2/2 Child’s Pose to Moose Antler :03/:03

*If there is 5-10:00 prior to the start get on the rower or bike for some short sprints, nothing too hard just to keep the heart rate up. 


Breath, pace, stick to the game plan, and try in some way to have fun!



“16.4” Thoughts and Game Planning

Good Morning Everyone!

So “16.4” huh? What a doozy this will be!!! I have some thoughts on how to approach this workout for all of you.  Many of you will alter this a little but generally with in each group I think this is the best plan of attack for this grinder of a WOD.


  • 55 x Deadlift @225/155 (Scale: 135/95)
  • 55 x Wall Balls @20/14  to 10Ft/9FT (Scale: 20/10 to 9FT)
  • 55 x Cal Row
  • 55 x HSPU (Scale: HR Push Ups)

RX & Scale

This WOD is a beauty in my opinion.  We start with a pull (Deadlift), then push (Wall Ball), then pull (Row), and finish with a push (HSPU).  Each movement shouldn’t effect the move that follows, but if you don’t pace/break properly it will effect your breathing and two moves after it.  Let’s be honest with ourselves here, with the tiebreaker coming at the completion of the Row it’s almost a race to that point.  I believe some of us will get through the row and to the HSPU, but it’s all in how you approach it.


After watching the live announcement you can see Katrin and Sara broke up their Deadlift reps from the start.  This is so important, even if this weight is light for you because 55 reps with any weighted movement will become taxing not only in this form on the legs but on the lungs. Forcing yourself to break at (depending on the weight in % to your 1RM and your strength with the movement) 5-10 max will be critical not only through Wall Balls but more so on the Row. Rest :05 to :10 max then back on the bar and start moving. No need to rush the movement but use the kinetic energy from the rubber weights on the rubber flooring to your benefit and don’t pause in the start of the deadlift, basically think touch-n-go for your rep amount. Going out into a big set or two  (i.e., 15-20) isn’t going to save you much time in the long haul on this so I don’t recommend doing it as well as doing singles and dropping each rep from the top and then doing a grab-n-go approach.  Controlling your breathing and staying perfect on form is your main focus on this.

Wall Balls

This should be approached 1 of 2 ways:

  1. Wall Balls are a strength: If this is the case then bang them out in bigger sets than the Deadlift.  I know I’m going to have Keith MacNeil (he doesn’t know this yet, hehehe) go either 35/20 or 25/15/15 because his last “Karen” WOD he opened with 100 Wall Balls in a row.  The big thing here is depending on your rep scheme you MUST NOT BURN OUT YOUR SHOULDERS!  You’ve heard myself and the coaches say it 1,000 times but focus on screwing the feet in, driving with the hips and letting the arms just guide the ball. If that means you go 15/10/10/10/10 or 15/15/15/10 or less than so be it. You do not want to fall to 5’s or less on this especially if you think you’ll be getting to HSPU.
  2. Wall Balls are the devil: Small sets (5’s) and RESETTING AFTER EACH REP!!  You do not want to waste any attempts and get a no rep.  Doing 55 of these is plenty, 56 or more will be too much.  Catch the ball, reset and take a breath, then go. When you rest between sets make sure it’s :05 to :10 and no more.  Don’t get lost in the rest-land, you’ll never get out alive.

Either side of the spectrum here make sure to focus on the movement and avoid no reps and shoulder use as much as you possibly can.

Cal Row

Unless you’re PSO, my advice here is plan on catching your breath here.  If you want to set your damper high, have at it, but make sure it’s not going to make you crap out before you hit the 55 cal.  Like I went over yesterday with people, and the coaches have said numerous times with rowing all of the work on a Cal Row is being done on the drive.  The best thing you can do is focus on a few things:

  1. S/M: Strokes per Minute for a taller athlete maybe 20-23 and for a shorter athlete maybe 25-28.
  2. Monitor: Set the display so you can see your power on each pull. Cal Row is ALL POWER OUTPUT so setting the display to show the graph during each pull will help you see if you’re really pushing hard or not.
  3. Sara Sigmunsdottir, I heard, pulls around 1600-1800 cal/hr on average for a workout.  Last night she pulled on average around 900 or so cal/hr.  Now yes they were at some serious elevation, but that’s around 60% of her normal effort.  Something to keep in mind here.

Every pull should have a purpose and recover on the back end or on the return in.

HSPU/HR Push Ups

Ah, the rub…For those that make it this far time will be the major factor in your approach on reps. Also, the set up for HSPU in the Open will be tricky for some of you.  If you have very little time (<1:00) get off the rower and get right on the wall and get a few fast reps in.  Rest is minimal, I’m talking a breath or two then back up. If you get off the rower and have a little more time (between 1:00 to 2:00+) then you have to be honest on your strength with this workout as well as how your shoulders/arms are feeling from the Wall Balls.  Here are my focus points:

  • Big F*cking Kips every F*cking time! Get the shins vertical, keep tension on the hands and arms but use as much damn hip and kick as you can to get up.
  • The rep finishes with heels on the wall ABOVE the tape marker and arms and hips fully extended.  When you kick up pull your toes towards your shins to reach higher with the heels (we will review in the box).
  • If you have the time break your reps before you feel fatigue in shoulders, like any fatigue.  Once the fatigue rolls in it’s singles or no rep city!

Stay tight through the middle and TUCK YOUR DAMN CHIN WHILE PRESSING (SUE)!!!


3 sets w/ Empty Bar

-5 x Deadlift

-5 x Cleans

-5 x Thrusters

then, 10 x Inch Worms + 5/5 spider mans + 5/5 child’s pose to moose antler


Shoulders & Upper Back:

  • Lax Ball Trap Smash on Rig 20/20
  • Double Lax Ball or Foam Roll T-Spine 2:00

Upper Leg:

  • Couch Stretch or Banded Samson Stretch 1:1
  • Banded Hamstring 30/30 reps
  • Barbell Hammy Smash on Rig

Lower Leg:

  • Lax Ball on Arch of foot 1:1
  • Achilles smash 1:1


WOD Prep

*Done at WOD Speed*

  • 5 x Deadlifts @135/95 (Scale: 95/65)
  • 5 x Wall Balls
  • 5 x Cal Row
  • 3-5 x HSPU (Scale: HR Push Ups)
  • Rest 1-2
  • 5 x Deadlifts @185/125 (Scale: 115/85)
  • 5 x Wall Balls
  • 5 x Cal Row
  • 3-5 x HSPU (Scale: HR Push Ups)
  • Rest 1-2
  • 5 x Deadlifts @225/155 (Scale: 135/95)
  • 5 x Wall Balls
  • 5 x Cal Row
  • 3-5 x HSPU (Scale: HR Push Ups)


Remember through this to breath, be smart, and be patient at the beginning.






**Remember to message me for a spot in one of the heats for this afternoon.  I’ve posted pics on FB of available times but they’re going fast!!! Also, if you sign up for 7pm that means you start at 7pm so get here 20-30min early to warm up.**




55 x Deadlifts @225/155

55 x Wall Balls @20/14 to 10ft/9ft target

55 x Cal Row

55 x HSPU

“16.4 – Scaled”

55 x Deadlifts @135/95

55 x Wall Balls @20/10 to 9ft/9ft target

55 x Cal Row

55 x Hand Release Push Ups

*For athletes that did NOT register for the CrossFit Open we have many different ways to scale this workout. Also, if you want to come in but a heat time is full you may substitute the AirBike for the Row so you can join one of full heat times.  Message/Email me to put you down for a time.*

“Faces in the Crowd – March Edition”

Good Morning Everyone!

Here’s a few pics of some of our newest Elements graduates! I will follow up in the next week or two with those of you whose picture I have missed. Make sure to introduce yourselves and welcome these folks to our community!

Kayla Towle: Finished Elements 3/16/16. She’s looking to get back into shape and start training for the Spartan Beast Race at Killington, VT in September.

Kayla Towle

Bonnie Swanson: Finished Elements 3/16/16. Bonnie joins us looking for a workout plan/routine that isn’t boring…I think you’ll find it to be a good fit here with us Bonnie.



Keith Pilotte: Finished Elements 3/16/16. Not another family member!!!! Keith is one of my younger cousins, and also the middle child to “Uncle Marc” who many of you remember from here (speaking of Uncle Marc, I think it’s time he gets back in here…). Keith joins us looking to regain energy and get back in shape similar to his hockey days.



Bryan Dine: Finished Elements 3/16/16. Bryan is a teacher and wrestling coach at Merrimack High School.  Bryan joins us looking to get back in to shape, feel better, and have more energy.


Again, make sure to say hello and help these folks (and a bunch more to follow in the next week) get acclimated to the box.  It’s a pleasure to have some new faces in the gym and we’re all excited to see the progress you’ll all make over the next few weeks/months/years!




“16.3” WOD Prep and Thoughts

Good Morning Everyone!

First off I have to say this has been the best year for programming in the Open, at least in my opinion.  Each WOD has had a great combination of movements, we’ve seen some new movements, and we’ve been surprised by how the WOD’s have felt vs. what we expected.  Great job Mr. Castro (minus the 16.3 announcement of him struggling through the snatches and muscle ups while half in the bag…really?)!

Anyway, we are on week three and we knew it was going to involve a difficult gymnastics movement combined with some bar work.  Many people saw bar muscle ups showing their faces this year and now we have them. Combine them with a light power snatch on paper looks like a dream come true…then 2:00 in you realize, “What have I gotten myself into?” This without a doubt will be a lung burner and a forearm killer if approached the wrong way.

For those that have Bar Muscle Ups

So if you have Bar Muscle Ups AND they are a strength for you then this workout is all about controlling your breathing and pacing through the snatch.  Yea, the weight is light but don’t let that over excite you.  If you go out like a bat outta hell (ex: See 16.3 announcement video and watch the kid at the start vs. min 4) you will burn yourself out fast. Both movements are complex regardless of the weight on the snatch.  Focusing on bar path AND using your hips to lift the weight will be a make or break factor for everyone.  Instinct may tell you to muscle snatch all of them, but be careful to not just hinge at the hip at the bottom and use all back to whip the bar up.  If you do this, say good by to your hammy’s and low back at the 3:30 mark. Treat the weight like it’s a moderate weight for you, control your breathing, and don’t be afraid to break the reps into 5/5 early!  You don’t have to approach this like “Randy” and go unbroken through the 10’s, remember you will do some pulling on the bar muscle up so we don’t want to smoke out the forearms.

If you have a bar muscle up but they’re not that strong, I’d say break them down into singles.  Yes, you have more momentum coming from the top of the bar into the next rep…but you also have all that momentum and if you can’t control it or your kip isn’t great then all you’re doing is wearing on the grip.

For those that don’t have Bar Muscle Ups

If the snatch weight isn’t heavy, the best approach may be to crank out the first set of 10 Power Snatches to give you more time to get that bar muscle up.  I guarantee we will have at least 1 or more people get their first bar muscle up today (or over the next few days). “Well Mat I barely have kipping pull ups, never mind chest to bar pull-ups!” Who cares! It’s the Open, crazy shit happens every year! Two years ago 62 years young Margaret got not 1 but 2 Toes to Bar.  Anything can happen and will.  I’d suggest if you’re going Rx to crank out the snatches and take the rest of the time (if you need it) and try like hell for the bar muscle up.  If it doesn’t happen, then redo as scaled if you want to.

*Remember, Bar Muscle Ups are not a pulling movement when done properly.  It’s a violent hip kip vertically to the bar then the most aggressive sit up you can possible do.  This video may help. http://gymnasticswod.com/content/bar-muscle-progression-pt3 or this one, https://www.youtube.com/watch?v=iavLl655Y6k (ok minus the first demo Dave Durante did, the rest is very beneficial). 

For those going at this straight up Scaled

Same rules apply, control breathing and keep an eye on the grip.  Sure Jumping Pull Ups may be “easier” than Bar Muscle Ups, but you will actually be wearing on your grip more so than the Rx group.  Don’t get caught up in going out super fast, the last you want is to spend the 3-4 min of this 7 min workout trying to breath.  Force yourself to break early and then if you’re in a good position and controlled with two minutes to go, let it rip!

Warm-Up: 2-3 sets NFT

  • Row 250m
  • 5 x Inch Worms
  • 5/5 x Spiderman Crawls w/ chest opener
  • 3/3 x Child’s Pose to Moose Antler Stretch
  • 5 x Rig Kips (big kips for Rx folks and focus on driving hips UP to bar)

MWOD (these are suggestions, you can pick from here or work other moves)

  • Shoulder Girdle
    • Foam Roll Outside of Lats & T-Spine 1:1:1
    • Lax Ball Shoulder Blades and T-Spine 1:1
  • Midline
    • Alt. Down Dog to Cobra Stretch; keep hips down when in Cobra…alt. :10/:10 for 1:00
    • KB to Psoas 1:1
  • Hips/Hamstrings
    • Pigeon Stretch 1:1
    • Banded Hamstring Stretch 30 a side
    • Lax Ball Arches and Achilles

WOD Prep: Easy pace just to get and stay warm, don’t push it or tear the hands!

  • 5 x Empty Bar or PVC Power Snatches
  • 3-5 Rig Kips
  • REST 1:00
  • 3-5 x Snatches @45/35
  • 3 x C2B Pull Ups
  • REST 1:00
  • 3-5 x Snatches @75/55 or 45/35
  • 1-2 x Bar Muscle Ups



  • Breath
  • Stay in control
  • Force the pace early and break reps before you “have to”
  • Focus on the movement and hips on both
  • Don’t tear your hands!
  • Have fun!