Molding the bodies for 300

[Craig]

you can zip through it pretty quick until you get to the box jumps...then things slow down considerably.

the floor wipers - its just hard to hold the barbell there.

and by the time i got to the pullups, it was about 6 sets of 2 and then singles to the finish.

you recover pretty quickly though becuase there isn't much lower body work in there.

Josh from Josh's garage filmed the floor wiper if you haven't already watched it.

one last thing, the guys who did this emphasize that this workout was not a regular workout day, but just a single test they did once. so don't try this everyday.

craig

[Johnka]

Originally Posted by Craig

you can zip through it pretty quick until you get to the box jumps...then things slow down considerably.

the floor wipers - its just hard to hold the barbell there.

and by the time i got to the pullups, it was about 6 sets of 2 and then singles to the finish.

you recover pretty quickly though becuase there isn't much lower body work in there.

Josh from Josh's garage filmed the floor wiper if you haven't already watched it.

one last thing, the guys who did this emphasize that this workout was not a regular workout day, but just a single test they did once. so don't try this everyday.

craig

The box jumps are exactly when I hit the wall, too. But I gave up early on a few of the lifts because I was under the impression that each set had to be done straight through, without pause. Now that I think of it though, it would be near impossible to squeak out 25 pullups without pause after the rest of it.

Regardless, it's brutal!

[Craig]

Here's how it went for me.

The accuracy of my recall for the exercises late in the workout might be a little off - your brain gets a lttle cloudy during this type of workout.

Pullups - zipped through these pretty quickly, doing 16, then 4, 3, 2

Deadlifts - surprised the grip want much of an issue. Went 30, 10, 10

Pushups - the week prior, I was able to do a set of 50 straight...but I was fresh. In my first set, I was only able to get 25. And to be honest, I don't recall the specifics for getting the next 25.

Box jumps - I broke this down into 5 sets of 10 - for mental purposes - but it was really hard to get into a rhythm by this point. This is where the workout really slooooowed down.

Floor Wipers - the hardest part was holding that darn bar over my chest. I was doing this in sets of 5. It went slowly.

Kb clean and press - again, sets of 5. The reps were a little ugly - would the creators of this workout have approved my reps - I can only hope so!

Pullups - the final round was done for 6 sets of 2, then a whole bunch of single reps, another couple sets of 2, and then 2 more singles to finish off.

Don't try that workout at home unless you can do at least 12 pullups and deadlift over 315 pounds with correct form,

CB

[Snake_eyes]

sounds really intense, i might give it a try just to see how far i can acutally get before being reduced to an exhausted pile of nothing hahah

[BamaDave]

Yeah, those Floor Wipers look like the worst thing. And you have to do FIFTY to each side???

[Q.]

Here's what I posted in CB's area.

I really liked the newsletter article on the 300 workout so I shared it with a grad student who also works at our campus gym where I go. Here were his comments:

That looks like a pretty cool workout. The only exception I would have is the floor wiper. I personally do not think that is very safe exercise (especially for those who have muscle imbalances in the core) because of what happens between the sacrum and lumbar vertebrae. You have half your body weight twisting and flexing at this joint which places a lot of pressure in that one spot. If you have a weaker lowerback or abdominals your body is forced to overcompensate by unevenly distributing the weight through the lumbar sacral region placing you at a high risk for injury. I would approach this particular exercise with extreme caution. Especially if you’ve have low back pain or had at injury to your lower back.

He knows I have issues with my lower back (although it's been feeling much better since I resumed deadlifts!) so he may have been intending that particularly for me. Do you agree with his assessment?

[Big_D]

For this workout is it 50x kb clean and press on each side, and 50x floor wipers to each side? I'm thinking about giving it a try.

[Bill2380]

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments

The "Filthy 50s" is the Cross Fit Work Out of the Day today. It starts out with those damn Box Jumps and just gets worse from there.

[gobbla]

those wall ball shots and burpees are in a painful spot too.

[UpNorth]

Holy crap! That CF workout is brutal -- even by CF standards. Who is going to be able to do 50 double unders after all that other stuff?

[Bill2380]

I did it last year, but had to sub 100 regular jump rope for double unders. The Burpees were just insane. I'm thinking that my time was 45 minutes.

[BamaDave]

I haven't seen that Crossfit routine before! I can't really do double unders - maybe a few - and certainly not after all of THAT!

[Buk]

Dave, are you starting to loose your memory already? February 20th, 2006: You only did 150 single jumps rather than the double unders, but you did that workout in 33:04, kicking my butt!

[jax]

what do you think about this statement:

The breakdown of muscle fibers, for instance, may be severe enough to be toxic to the kidneys,

source:

http://www.webmd.com/fitness-exercis...ndle-it?page=2

[Bill2380]

what do you think about this statement:

Quote:

I think it's called rhabdomyolysis, Cross Fit sells t-shirts with Rhabdo the Clown on them. I suppose it's possible, but realistically 99.9% of people would be be unable to continue before they could do this to themselves.

[Chiron]

Originally Posted by jax

what do you think about this statement:



source:

http://www.webmd.com/fitness-exercis...ndle-it?page=2

I have a story relating to that.

My exercise physiology professor nearly did that when he was working on his graduate thesis. He was studying DOMS so he had to create a workout that would be sure to induce soreness consistently in the test subjects. So his original workout was with either 50 or 100 (cant remember which) negatives with 110%+ of 1RM for the entire body. After his normal strength workouts he played basketball but with this one he was already sore so he just went home. DOMS started kicking in right away. The pain increased as the evening went on.
In the middle of the night he woke up because he had to go to the bathroom. He could barely walk. So he went to the bathroom and started urinating and noticed something wasn't right, so he went to the kitchen and pulled out a glass and urinated in the glass. He looked at the urin and noticed it was almost black! So he was panicking and called his professor who told him he probably broke down muscle tissue so much that he was urinating myoglobin from the muscles. His professor told him to drink A LOT of water and he would probably be fine. So he did and he went back to bed.
He woke up in the morning and found it even more difficult to move. And his skin was puffy and orange. None of his shirts would fit him because all of his muscles seemed to have been inflammed. So his wife dressed him and he went to his presentation that morning. Afterwards he came home and just layed down and he could barely move for a few days without someone helping him. So later that week his professor gave him a study that was done on some soldiers who had experienced something similar. It turns out these soldiers had performed a high volume of downhill hiking (lots of eccentric contractions) with their heavy packs on and probably suffered from dehydration as well. Many of these soldiers experienced a lot of pain, similar to what he experienced, and a few of them actually died. Supposedly what happened was the myoglobin and other tissues crystallized in the kidneys and caused them to fail.

There was a story about a guy sueing a trainer for this a few years ago too. So it's defintely possible.

But I don't think doing the '300 workout' is enough to cause rhabdomyolysis in someone who's in pretty good shape.

[Lost Dog]

The 300 workout isn't that kind of hard. The loads aren't heavy. No heavy negatives or drop sets. You're more likely to vomit or pass out than do real muscle damage.

[Chris D]

I don't know if anyone saw this, but awhile back Crossfit had something posted about how GymJones (Mark Twight) had directly stolen some stuff from Crossfit. Just thought I'd post that up.