Wednesday, January 17, 2007


Can you take a guess at what happend to me?

After rescueing Shari this morning from her black ice scare I got back to crossfit to delivere some dirty ones...

dirty one #1

multiply your body wt. times 10

Squat thruster that amount in any manner you want. ex......body weight 100 lbs. x 10 = 1000lbs.

You could thuster 10 lbs 100 times or 100 pounds 10 times or 50 pounds 20 times or any other way you want.
follow that up with a max set of pullups and a 400m run.

when you get back rest for 3 min.

repeat with your body wt. x 8

repeat with your body wt. x 6

Dirty one #2. Have to wait till tomorrow sorry. B Posted by Picasa


Anonymous Anonymous said...

Muscle transplant?

7:47 AM  
Blogger falconfive said...

Did Helen in 8:18 today. Next goal is sub 7:30. How much is that front squat? I assume you hold your arms bodybuilder style because of your bad wrist.

8:10 AM  
Blogger CrossFit King said...

good guess kim but no. I think you know the answer though. How did you like the snatches this morning? we didn't get a chance to chat.

8:34 AM  
Blogger CrossFit King said...

falconfive, I got the front squat up to 285. I really need to apply them more in my training. Yes, my wrist is the reason for the lame ass bodybuilding style. I am going in for an M.R.I. soon. Great job on Helen. was it a true 400m run. I did it in 8:07 two seconds faster than my old (pr). We use the fed ex run which is 440m. Thanks for stopping by

8:40 AM  
Blogger Jen said...

Come on tell me!!! I work in an ER and love this shit!
UMMM let me guess...your belly button fell off?
Come on tell me!

7:21 PM  
Anonymous Anonymous said...

B - I don't know what happened! Looks painful. As far as the snatches go - it was hard, but fun! Shari inspires me, so it is fun to workout with her. Hope you have a good weekend. See you Tuesday - I won't be late. ;)

10:17 AM  
Blogger CrossFit King said...

nothing too exciting. I was telling all the ladies at crossfit I got stabbed in the ghetto just to get a little sympathy but all that happend was I had a birthmark removed because it changed colors. The dermatolagist said he wasn't worried about it but I had him excise it anyways just to be sure. Hope your life is beautifull.

9:38 AM  
Blogger CrossFit King said...

Shari, Annie and I just got back in from the cert in L.A. We had a great time. Oh....Dylan too, how could I forget? Shari hates flying so that part sucked but everything else was amazing. Glad to be back and really look forward to seeing you tomorrow in the am. You inspire both of us...B

9:46 AM  
Blogger Shari Baby said...

Hope you got all the sympathy from the ladies that you were after ;)

7:47 PM  

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