This is my first post on CrossFit, and fittingly so, because like one poster above, the "300 workout" is what led me to CrossFit. I posted my results on another forum, and a CrossFit member over there suggested that this was a great resourse for my training.
I completed the workout without any "training" of that type. My time was bordering on embarrasing, but I completed it.
a) Pullups - 25 reps
25 in 33 seconds. This is going to be easy...
b) Deadlifts with 135lbs - 50 reps
30 reps...rest..12 reps...rest...8 reps. Took about 2:30 total. Still not doing bad.
c) Pushups - 50 reps
50 in one set, no rest, no sweat. Still cruising. Took about 1:30 including moving the DL bar. Total of under 5 minutes through 3 full exercises.
d) 24-inch Box jumps - 50 reps
Not exaclty 24 inches, but close. 15 reps...rest...15...rest...20. Took about 2:30.
e) Floor wipers - 50 reps
These were killers for me, time wise. I only weigh 158, and to do these with 135 on the bar was not easy. I did them in 5 sets of 10 with a rest in between. I actually thought after the 3rd set that there was a chance that I might not finish the workout. These easily took 5 minutes...at this point, I was not watching the clock. These were the worst part of the workout. I used 2 "Step" risers under the plates on each side to position the bar.
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
Not too bad, but I was pretty taxed from the "hold" portion of the floor wipes. I used a 35 lb DB, since my gym lacks kettleballs. I did 10 w/ each arm, 10 with each arm, 5 with each arm. DOING them was not bad, but I was at a point (phychologically) where I did not want to pick the weight up between sets. These probably took another 5 minutes to do the 50 reps.
g) Pullups - 25 reps
set of 15, slight rest, set of 10...finish as the clock hit 24 minutes on the dot.
I used to do similar challenges when I was wrestling in college, but we could pick the weight and the lifts- the challenge was to lift 2 tons (per exercise) in the shortest amount of time using DL, C&P, Bench, and Squat with 100 lb. on the bar.
A bigger guy might not have as much trouble handling the weights listed for this workout, because the DL and floorsweep are still performed with 135, regardless of bodyweight, and the single-arm cleans still use 36/35 lb. I had no idea how to scale the workout, so I did it as published.
I am 30, 5'5" and 158 lb.
After seeing how exhausted and invigorated this workout made me feel, I realized that I need to change my workouts to more of this type of training. As of now, my only cardio is 90 minutes a week of wrestling with the HS team that I coach. I weight train 4 or 5 days a week.