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!

The 2018 CrossFit Open: Damn You Toes to Bar!

18.1 – Can’t Feel My Abs or Hands

Raise your hand if this was you this past weekend. That’s a lot of bandaged hands! After a week in Tokyo and not working out at all, I knew this was going to be rough. Even if I did workout last week, it was going to be hard. 20 minute workouts are the worst but I’m up for anything.


8 Toes to Bar
10 Hang Dumbbell Clean and Jerks (50 lb.)
14 Cal. Row

The Dumbbell is Back

Like last year, we’re starting off the open with a new movement, dumbbell hang clean and jerks.I would have preferred the snatch but the open is about pushing yourself and being uncomfortable. The dumbbell weight wasn’t going to be the problem since it’s not too heavy of a weight. The toes to bar and row however were going to kill me.

Game Plan

I wanted to complete the toes to bar in sets of four and keep going until I would have to start singles. I was sure I could handle the dumbbell clean and jerks and go unbroken for all reps. It’s a new standard and I would have to be mindful of all the points of performance. The row was going to be a grind. I usually die out on long rows and 14 cals. was going to be rough. I didn’t want to start out with a crazy pace but I wanted to stick around 800-900 cals/hr.

The Workout

The workout started off well. I stuck to my game plan and it worked up until round four. At the start of round four, my abs started to cramp. I had to take a few deep breaths and stretch but I had to start doing singles. I also had to take a few moments in between reps since I couldn’t recover fast enough which slowed me down considerably. I was getting no repped on the dumbbell clean and jerk transitions because I wasn’t standing up fully for the first rep. It was an extra rep but I wasn’t frustrated with it. The row was a grind. First four rounds went well. I was able to keep a pace of 900 cals/hr but had to drop to a pace of 750 – 850 cals/hr in the later rounds.

It was a tough workout. My hands ripped slightly but it wasn’t bad. I was able to complete six rounds at the end of 20 minutes. It’s not a great score but I gave it my all. In the coming weeks I’ll pray for a heavy workout. A clean and jerk  or snatch would be awesome. I hope your 18.1 went better than mine and good luck in the coming weeks.

Lift Heavy and Level Up!

Barbells and Boxcars ep. 35

This is our first podcast without Rodel but we are joined by Huge Munchkin! We talk about some new years resolutions and some games from last year.

Barbells and Boxcars

Hello and welcome to another episode of Barbells & Boxcars. In this episode we are joined by Huge Munchkin from the Spitfire Podcast. We talk about some of the Wodapalooza results and his resolution to change up his diet and exercise

In our gaming section we talk about a few games from last year. We discuss a few Nintendo switch titles and talk about me losing interest in Hearthstone.

you can listen here

Thank you all for listening

Feel free to leave us some comments.

Shout out to our gym Custom Fitness. You can check out their website for information on them and what they offer.

Check out our facebook pages: Barbells and Boxcars & Limitless Fails Gaming Group

You can message us at and give us some feedback. We would love to hear from you

Find us on Instagram @barbellsandbocars and @limitlessfails

Intro Music: FASSounds – In…

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My Week As Rx (Probably Scaled): January 1 – January 7



Power Snatch –  Find your 1RM

My last power snatch and snatch PR was at 172 lb. (78 kg). After not training snatches, I wanted to at least reach that weight if not hit a new PR. I warmed up with about three singles at each weight interval. I focused on form and movement throughout all the positions. As the weight got heavier, I took longer rests between sets.

I was able to complete 60 kg and 65 kg fairly easily. Once I reached 70 kg, it started to get challenging. I had to squat a little lower at this weight as I tried not to “starfish”. At 75 kg, I was able to complete two singles, then I attempted 80 kg. I missed my first attempt. I was able to get the weight overhead but I caught it too far forward. I made some mental adjustments and went for the next rep. I was able to get under the bar but I landed in a “starfish”. I also had a slight press out. I decided to stop there since my form was starting to deteriorate but I at least have a new training pr!

WOD – AMRAP, 9 Minutes

10 Dumbbell Snatch, Alternating (50 lb.)
Run (100 m)

After speaking to a few members in the previous class, I decided to shoot for eight rounds. The average was about seven to nine rounds and I was shooting for the middle. I was going to try and keep my pace to one round a minute and try to hold on until the end. The dumbbell weight shouldn’t be a problem, I’ve done dumbbell snatches before at that weight. The run would probably be a bit difficult but it was short.

At the start of the workout, everything went smooth. The dumbbell snatches were not giving me a problem and the run was okay. I was able to keep my pace until the fifth round. The dumbbell snatches were a little slower than previous rounds, and my run was slower as well. I could feel my lower back tightening up, which means my running form was not good. I powered though it and was only able to finish seven rounds and 80 meters on the run. I was 20 meters short of my goal! I was happy with the result since I pushed as hard as I could.

Lift Heavy and Level Up!

My Week As Rx Probably Scaled: December 11 – December 17


Back Squat – 7×5 at 75% (275 lb.)

After not working out the whole week, I start up with back squats. The programming calls for 75% + 10 – 15 lb. increase from the last week. I haven’t been squating lately so I stay at my actual 75%. After warm ups I get to the bar and start my first set. I was able to control the weight on the decent but was slow on the ascent. I was trying to be more explosive but I could stand up quick enough. After a few more sets, my legs warmed up and I was able to be quicker. I was only able to finish six out of seven sets at 75% because of time limitations. Great squat day and I’m feeling more confident.

WOD – 10 Minutes

150 Double Unders
then in remaining time, AMRAP:
15 Wall Balls (20 lb.)
15 Power Cleans (95 lb.)

After the squat session, I knew this workout was going to suck. My legs were going to be working hard for the next 10 minutes. The double unders were going to give me a hard time as well as the wall balls. The power cleans were going to be okay since it’s a light weight for me to cycle.

I was able to complete 75 unbroken double unders before my arms started to tire. It was hard to string reps after. I would be able to complete up to 10 reps before I would trip again or I would stop because my arms couldn’t keep going. I finished the double under, three minutes into the workout and started on the “hard part” of the workout.

I hate wall balls and they were the first movement after the double unders. My strategy was to break up the wall balls and power cleans into sets of two. The wall balls were slow and steady. I would take a few seconds between each set to catch my breath and try to get back to the movement quickly. The power cleans were the same. After the first round, I could feel the exhaustion catching up to me and would take more rest in between sets. It was tough and I finished with two rounds and 13 wall balls. I was shooting for three rounds but I wasn’t able to get there. Fun workout for the week.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): December 4 – December 10

I haven’t been doing a lot of posts lately. I just got back from the Philippines and I have a lot of stuff to do for the holidays. I’m trying to catch up with all my posts and I’m starting with my workout week. If you want to see my workout week, check out my Beyond the Whiteboard profile.


Back Squat – 6×6 at 70% (275 lb.)

We started a new back squat cycle and I’m pumped. I really want to get my squat up to 400 lb. but I haven’t been putting in the work. At the end of the cycle I want to at least hit a new PR, even if it’s only five pounds.

I worked up to 275 lb. slowly. I haven’t been squatting heavy and wanted a good warm up before putting on some heavy weight. Surprisingly, the squats felt good but not light. It took a lot of focus and concentration. I did notice some hip shift in the later sets which is something that I’ll need to correct. Overall, great squat session.

WOD – 10 Minute AMRAP

10 Single Arm Thrusters (50 lb.)
Run (100 m)
10 Single Arm Thrusters (50 lb.)
Run (100 m)

I almost scaled this workout to 30 or 40 lb. The weight was a little heavy for my left arm but I thought I could get through it. The run was going to be the longest portion of this workout. I was able to go through the right arm thrusters unbroken. When doing the left arm thrusters, I had to break up the reps. Like my squat, I have to work on my muscle imbalance. The run sucked but I kept a good pace and tried to catch my breath during the run. I finished three rounds and two right arm thrusters.


WOD 1 – For Time, 6 Minute Time Cap

3 Rounds

10 Deadlifts (275 lb.)
50 Double Unders

Like most workouts, it’s the cardio that’s going to kill me and those double unders look scary. The deadlifts seemed a bit heavy but I should be able to get through it in two sets each round. I warmed up a bit for the deadlifts before the workout started. I forgot how heavy 275 lb. felt, I wasn’t worried however since this is only about 65% of my 1RM.

I was able to get through the deadlifts in sets of five and go unbroken on the double unders in the first round. It only took about a minute to finish. The second and third sets were a lot harder. I had to take a few seconds in between sets. I kept missing my double unders and it took a lot time to string more together. At the time cap I was ten reps into the last round of double unders.

WOD 2 – AMRAP 6 Minutes

5 Pull Ups
7 Burpees
9 Double Unders

We had a two minute break before starting this workout. I am more comfortable with these movements and I wasn’t too worried. The hardest movement was going to be the burpees. I was still tired from the previous workout but I was able to get an okay start. I went through all the movements without much trouble but I had to take a few seconds in between movements. The burpees were the worst part. I moved at a very slow pace but I didn’t stop to catch my breath. I was able to go through all the pull ups and double unders unbroken. I was shooting for six rounds, trying to do this workout like an EMOM, but that didn’t go as plan. I finished this workout with four rounds and two pull ups.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): November 6 – November 12

The last few weeks have been busy. I was not going to the gym consistently, and I was able to go five days out of the last three weeks. Now that things have calmed down, I can get back to documenting my CrossFit journey!


Strict Press – Find your 1RM

After missing the past few weeks, I knew this was going to be tough and my chance of setting a new PR were slim. However, I was going to give it my all and try my best. I loaded up some weight and started the warm up. The coaches suggested some percentages for the warm up that I followed until I reached 85% of my 1RM. 145 lb. felt good and I was able to complete two reps at that weight. I loaded 155 lb. and I was not able to get the bar past my eyes. I took a few minutes rest and tried again but ended up with the same result, no rep. I felt defeated but I know, I need to work more. If I was more consistent, maybe I would have been able to get it. Next time, their is always next time.

WOD 1 – 8 Minute Time Cap


Thrusters (135 lb.)

Chest to bar pull ups

After failing at my strict press PR, I knew I had to redeem myself. I decided not to scale the thrusters and attempt the workout Rx. The chest to bar pull ups were going to be hard but that’s to be expected. The first 15 reps of thrusters were not bad. I broke it up into two sets of ten and five making the work manageable. The chest to bars were broken up into sets of five. The last two rounds were a lot harder but I was able to grind through it. I Finished the workout at 7:17.

WOD 2 – 6 Minute AMRAP10 burpees

50 double unders

We started only a minute after finishing the first WOD. I was exhausted and tried to catch my breath before starting the next workout. What followed was the slowest burpees I’ve ever done. I would hit the deck, and rest at the bottom for a second before standing up. It was a snails pace but it was the best I could do. The double unders however went a lot better than expected. I finished two rounds unbroken and had to break up the other rounds into three or four sets. It was a great workout but I wish I had more energy for the burpees. I finished the workout with two rounds and three burpees.


Power Clean Complex

1 Power Clean + 3 Push Press

My power cleans have been consistent lately. I’ve been able to complete some complexes at 205 lb. but the push press would be tough at that weight. My last three rep max attempt was at 200 lb., a new PR. I was hoping I would be able to complete this complex at 205 lb. At the beginning of the workout the clean and push presses felt great. As the weights increased the push press became more difficult but I was able to complete the lifts without any misses. At 205 lb. the clean wasn’t hard but the push presses were very heavy. I was able to get one good rep and two “ugly” reps. I was able to lock out my arms and not re dip like a jerk. They were not the nicest looking lifts but I got them done. Complete one complex at 205 lb.

Snatch Pull – 3×3 at 110% (205 lb)

205 lb. was 10 lb. over my 110% but I wanted to try out pulls at this weight. I took the first set to get used to the weight. It was heavier than what I’m used to but I tried to focus on form and completing the pulls. After the first set, the other two went smooth. The weight still felt heavy but I’m sure I will be able to snatch this one day.

Back Squat – 3×10 at 65% (245 lb.)

Ten reps is no joke! I was confident going into the workout but as the warm up went on, I started to have doubts. Doing five reps at 225 lb. was a lot harder than what I expected. Ten reps at 245 lb. was going to be terrible.

I psyched myself up and started on my first set. I felt good until the ninth rep where I started to feel tired. I barely made it up on the 10th rep. The next set was just as hard. I barely finished the set, getting stuck on the eighth rep. The last set was the most difficult. I made it to five reps before I had to re rack the bar. I took about 30 seconds of rest and finished the last five reps. It was a very challenging squat workout.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): October 9 – October 15

This is going to be a long post. I worked out for five days straight. I’ll try not to bore you and if you want to see my workout week, check out my Beyond the Whiteboard profile.


Overhead Squat Complex – Find a  Heavy 1 Rep

Behind the neck push jerk + overhead squat

I treated this as an overhead squat max. I usually push jerk to get the weight overhead. My goal for this was to complete at least 200 lb. After warm up, I was able to complete lifts at 185 lb. and 200 lb. The lifts felt good and decided to try 220 lb., five pounds below my current PR. After a minute of rest, I attempted the lift and was able to complete it. I decided to call it a day. I was happy with my lift.

Hang Snatch – 3×3 at 75% (130 lb.)

I was riding my high completing the overhead squat and went directly into the hang snatches. 130 lb. is heavy for me but I used straps to keep my grip in tact. I had one miss in the first set. I took a breath and focused. I was able to complete the next nine reps without a miss. Not bad for snatches.

Strict Press – 3×5 at 65% (110 lb.)

After all the strict press work we have been doing, this was a piece of cake. Had no issues.

Back Squat – 3×5 at 75% (264 lb.)

I didn’t need a warm up for this and went into it quickly. I haven’t been squatting heavy so this took some effort. It was a tough three rounds but I got through it quickly.


Overhead Squat – Find a 3RM

I was a bit sore from Monday but I was going to try and set a new PR today. I started with 135 lb. and worked up to 185 lb. before  thinking of my next few weights. I decided to lift 195 lb. and then jump to 209 lb. to try and set a new PR. I was able to finish three reps but they were a struggle. I was able to PR my overhead squat by four pounds. Not a large number but I’m happy with it.

WOD – Double Under Nancy

5 Rounds

50 double unders
15 overhead squats (95 lb.)

I did this workout three years ago. I scaled to using only the bar which took me 14:26. This time around, I wanted to PR my time as well as the weight. After doing the overhead squat session, I was feeling good. I was confident in my overhead squat but not the double unders. I didn’t want to push too hard and gas in the third or fourth round.

The workout started great, I was able to go unbroken on the double unders and the overhead squats for the first two rounds. Round three started to get tough. I was barely able to string 10-20 double unders before messing up. The overhead squats were starting to feel heavy. I was able to get five or six reps before setting the bar back on my back.

It was a grind to finish the fourth round but I almost gave up at the fifth. My legs were on fire and it me a few seconds to catch my breath. Around this time my wife finished her workout and walked over to me to give me some encouragement. I was able to get through the double unders and go unbroken on the overhead squats. The overhead squats were extremely difficult. I had to put all my focus into keeping my arms engaged and break through the pain. I almost lost it around rep seven or eight but I was able to save it. My arms were starting to go numb right when I finished the last rep. My total time was 13:21, 1:05 faster than my last time. Double PR for the day!


Bench Press – 5×2 at 90% (205 lb.)

This was the heaviest I’ve gone in awhile. Surprisingly, it wasn’t too bad. I used a spotter but I didn’t have to be helped. It felt great.

Partner WOD – AMRAP, 16 Minutes

20 box jumps (24 in.)
15 deadlifts (225 lb.)
Handstand hold (30 sec.)

I did this partner workout with my wife and we scaled it. Instead of the handstand hold it was a 10m handstand walk. The scale was handstand holds which was more than enough to get our shoulders burning. We split the reps down the middle. Our goals for this workout was to complete six rounds.

The first three rounds went smooth but my partner and I were tired out. I under estimated the deadlifts and tired my best to keep up the intensity.We fell short of the six round goal and completed only five rounds.


Clean Complex

Clean + Hang Clean + Clean

This was a fun complex but it was also frustrating. I couldn’t hold onto the bar during the hang portion of the complex at 215 lb. and decided to finish the workout. I have work on establishing the hook grip after the first clean. That should help with my grip issues. I was able to complete the complex at 205 lb.

Push Press – 4×5 at 65% (145 lb.)

At 65% I was able to finish this workout quickly. I focused on my front rack position and my finishing position

Back Squat + Jerk

3 back squat + behind the neck jerk

This was a difficult one because of the behind the neck jerk. I haven’t been practicing it that much and it felt a bit awkward. My limiting factor for this complex was going to be the jerk but I wanted to work up to 225 lb. I started off with a light weight, focusing on form and getting used to the movement. I started getting used to the movement but my form wasn’t great. I was able to reach my goal of 225 lb. but it wasn’t pretty. I had a slight press on jerk and I had to save it. Slowly getting back into these movements.


Strict Press – 5×6 at 65% (99 lb.)

I was able to get through this quickly. The last two rounds were tough but not too difficult.

Strict Press – 1×10 at 60% (88 lb.)

This burnout set was difficult. After the thirty reps my arms were tired. I was able to complete about eight reps at a touch and go pace before my arms were tired. I was able to finish the last two reps but they took a bit longer. 88 lb. never felt so heavy!

Partner WOD – AMRAP, 20 Minutes

4 muscle up
8 pistols
12 handstand push ups
Run (200 m)

I did this workout with my wife and we had a great time. I was able to do all the movements Rx but she had to scale. The reps were split in half and the worst part of this workout was the run, no surprise there.

The first few rounds started off great. The movements were challenging but I was able to get through them quickly. We started to slow down after round four. I was able to keep my same pace but my partner had to slow down a bit. I kept an okay pace for the rest of the workout but had to slow down on my partners reps. It was not a problem and my goal was to keep her moving and motivated. We survived the workout and finished with six rounds and a muscle up. Great partner workout!

Lift Heavy and Level Up!