I woke up with very sore lats. I wonder why that was? Uhm, 230 pull-ups in a span of less than 24 hours will do that to a person. Even me.
I was nonetheless very excited about revisiting “The Grinch” at CrossFit Surmount. I completed this WOD last year in a time of 17:10. I didn’t, however, recall the time and it was only until Einar informed me of my finishing time post-WOD that I realized, well, just how awesome I am. Modestly awesome, I should say. And awesomely modest.
“The Grinch”
12-11-10-9-8-7-6-5-4-3-2-1 of the following for time:
Dead-lifts (225/185)
Ring dips
Wall ball shots (20/14)
My dead-lift form has improved dramatically over the years, so I decided to dead-lift 245# today. Unassisted ring dips and 20# wall ball shots are manageable. I don’t know that I’d ever want to scale up to muscle ups or even skin the cats based solely on the number of reps. A heavier wall ball might be in order.
My goal was to complete all rounds of reps unbroken. The medicine ball became very sweaty, and I lost a hold of the ball during one of the earlier rounds. Dammit. I completed dead-lifts and ring dips unbroken.
Many of my very good friends, most of them nurses Filipinos, were there, including Rowna, Einar, Jay, and May! (Before you get all upset, it’s an inside joke. Those who know me well know I’m anything but racist. Okay? Okay.)
Uhm, yeah, so Einar thought he’d race me. Ha! Perhaps that makes him a racist! He did finish the round of 12 slightly ahead of me.
And. That. Was. All. Love you, Einar! Mean it!
I worked at a steady pace, and rested when needed. It was unseasonably warm and very humid at the box this morning, so much so that, in addition to the medicine balls, the floor and even barbells were coated in a layer of moisture.
I finished in a time of 16:58 — a PR! And Rx+ at that!
That’s 78 dead-lifts, ring dips, and wall ball shots.
Paul's Blog 