The 2018 CrossFit Games Open: 18.4 – The Standard Strikes Back

Ace Ventura making a second appearance in this years Open.

18.4 – This Standard Gives Zero F*&@!

18.4 – For Time, 9 Minute Time Cap21-15-9

Deadlifts (225 lb.)
Handstand Push-Ups



Deadlifts (315 lb.)
50-ft. Handstand Walk

Initial Thoughts

The last time I did Diane was three years ago. I did it scaled and finished in four minutes. With the weights being heavier and the handstand push-up standard being a little harder, this is going to be interesting and I’m shooting to at least finished Diane under time cap. I’m not even looking at the 315 lb. deadlift or handstand walk. If I make it to the second deadlift, it will be icing on the cake.

Game Plan

After watching a bunch of tips on Youtube and Instagram, I decided I was going to try to keep a steady pace and try not to go hard out of the gate. I’m going to break up the deadlifts and handstand push ups into a few sets enough to not go to failure on either movement. The new handstand push-up standard is going to be an adjustment and I’m not sure how that’s going to go.

The Workout

I warmed up with the deadlifts and was very comfortable with 225 lb. I tried out the new standard for the handstand push up and realized how hard it was going to be. My upper body was going to be tired before the end of the first round. During the first round, the deadlifts were easy. I broke it up into sets of five and finished at 1:12. The next seven minutes were a struggle. I started strong and finished disappointed. A few friends recommended that I break up the handstand push-ups into sets of three. The first six reps were good but I could feel my shoulders and triceps start to fatigue. A few reasons were I was trying to make sure my feet were above the line at the top of the rep and when I finished. I would hold this handstand position for about three to five seconds each rep which takes a toll.

As I completed more reps, my form started to suffer. I would arch my back and I wouldn’t be able to press out to my fullest. That’s when the no reps started to come in. After my first no rep I was about half an inch below the line. I tried my best to get my heels up but I was holding a handstand for about 10 seconds by this time and my arms gave out. A few more reps and no reps and the time cap hits. I was only able to finish 17 handstand push-ups.

Final Thoughts

Without a judge, I would have did great in this workout. However, it’s this kind of thinking that is holding me back. Instead, I should be trying to “hold the standard” as Logan from Deuce Gym would say. A lot of people were able to get through the first half of this workout and with a lot of work, I will be able to get through it as well. I wasn’t defeated by the standard, I was defeated by myself. At least their is a way forward and with some time, I’ll be able to complete these handstand push-ups without a problem.

What’s Next

We have four movements that have not been used in a workout but has been featured in every Open: chest-to-bar pull ups, barbell snatch, thruster and wall ball. We also haven’t seen a repeat workout yet but I can’t see any workout that has all four in it. The movement that is definitely going to be there is the thrusters and not sure what else, probably wall balls. This last workout is going to be fun and it’s probably going to hurt.

Lift Heavy and Level Up!


The 2018 CrossFit Open: 18.3 – Hello Ring Muscle Ups, We Meet Again

18.3 – Eight Minutes of Muscle Up Attempts

18.3 – 2 Rounds For Time, 14 Minute Time Cap

100 Double-Unders
20 Overhead Squats (115 lb.)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50 lb.)
100 Double-Unders
12 Bar Muscle-Ups

The ring muscle up is back! If you have them, awesome. If you don’t, its going to be a few minutes of ring muscle up attempts (if you do not scale). We haven’t seen ring muscle-ups since 15.3 and I haven’t attempted them for at least a year and a half. I have done one ring muscle up but I haven’t been able to complete a second one. I hope I can make it two during this workout.

Initial Thoughts

This looks like an interesting workout with some technical movements. The double unders and the muscle ups are definitely going to give people issues. The overhead squats and dumbbell snatches are the easier parts but you have to get to it.

Game Plan

The plan going in was to get to the ring muscle-ups as quickly as possible. The tie break time for this workout is when you finish a set of double unders. I’m going to be in a group of a lot of people if I can’t complete a muscle up but I should be able to get through these movements quickly. Once I get to the muscle-ups, I was just going to try and go for it. I know I can get out of the dip but I have to get into that position first.

The Workout

I started the workout with 60 unbroken double unders. I then completed the last 40 reps and moved on to the overhead squats. Since 115 lb. is not too bad I broke it up into two sets of 10 reps. Instead of snatching for the first rep I decided to use a snatch balance. This would allow me to set my hands closer together which is a better position for me. I would rest the bar on my back during my break instead of dropping the bar. I finished the squats and moved on to the second set of double unders which I finished in two sets of 50 reps. I took some deep breaths between sets but I was able to get to the muscle ups under six minutes.

I was not able to complete one muscle up before time cap. I had a lot of attempts and each one was better than the last. I tried to adjust certain parts of the kip as well as my grip but I wasn’t able to pull it off. It was disappointing but it reminds me that I have a lot of skills I need to work on. If you were able to get your first muscle up, congrats! Hopefully next year, I will able to get at least one.

Lift Heavy and Level Up!

The 2018 CrossFit Open: 18.2 – Burpees, Why Did It Have to be Burpees

ace ventura - spear in the leg

My legs after 18.2

18.2 – Burpees, Why Did It Have To Be Burpees

18.2 – 12 Minute Time Cap for 18.2 and 18.2a

1-2-3-4-5-6-7-8-9-10 reps of:

Dumbbell Front Squats (50 lb.)
Burpees Over Barbell


1RM Clean

Initial Thoughts

Burpees is a movement I hate with a passion! Mainly because my cardio sucks and I take forever to finish large sets. The dumbbells should be okay but I know it will get heavier in the later rounds. The workout looks fun but I know I’m going to start dying in rounds nine and ten. 55 reps of each are going to suck.

Game Plan

My plan for this workout was to keep a steady pace and not go too crazy in the first few rounds. The burpees are going to suck but I would just have to power through it. My first weight for the clean was going to be 185 lb. just to get a score and I would try to push for 225 lb. or more.

The Workout

I set up my first clean at 185 lb. and warmed up to 205 lb. The cleans felt good but I knew I would feel different after the workout. The first few rounds were great and felt too easy. This workout is deceiving because you only get to halfway at round eight. I kept my pace and felt okay up to round eight. I started to feel the burn in my legs at that round and I had to concentrate to control the breathing. The squats were okay but the burpees were killing me, especially since they changed the standards. I could feel the fatigue setting in but I was determined to finish under time cap and get to the cleans.

As I finished the last two rounds, I felt like I was going to throw up. My breathing was erratic and I tried to focus and breathe after each burpee. I finished at 11:25. I would have liked to have finished under 10 minutes but I had to catch my breath and at least complete one clean. With 15 seconds left, I completed the clean. I was disappointed in my performance but at least I finished. I hope 18.3 will be better.

Lift Heavy and Level Up!