What is CrossFit's "300" workout

[James Falkner]

Anyone care to attempt to define the "Official CrossFit Workout"?

You know, the one that sort of defines CF. The one you can ask your friends to try when they say "What is CF?". Something simple and succinct. I guess maybe the CrossFit Total, but that seems to be a little advanced for your average person.

Maybe something like a modified filthy 50, or Fran, or something.

Is this just asking the impossible? Everytime someone asks me about CF I have to go through the litany about cf principles, and people usually tune out. I want to say "go do 21-15-9 of X,Y and you'll understand what CF is".

[George Mounce]

It is impossible. CrossFit isn't just one workout. It is nothing but everything. That is its beauty.

There are though benchmarks - Fran, Linda, FF, FGB these are good tests. But I would not use them to define CF, they are only part of the solution, at the same time part of the equation.

[Barry Cooper]

If I had to pick one, it would be Fran. You can infer most of what you would need to from a person's Fran time. It's functional, and it's brutal.

I don't actually know what the 300 is. Is that somebody's formal workout?

[Jon Gilson]

"Fran" is, and has always been, my golden goose.

I marveled at the video of Greg and Annie pounding through it in under three minutes, and I decided then and there--that is what CrossFit is all about.

I tried it in Gold's before I ever set foot in a Crossfit Facility, turning in a twenty-minute plus time with the prescribed weight. Ever since that day, I've gauged my progress by my "Fran" time.

Nothing I've encountered in two years of CrossFitting has changed my mind. Yesterday, I got through it in 4:11.

Only one minute and thirty one seconds left to go...

Best,

Jon

[Patrick Donnelly]

If you want to really show people what CrossFit is, tell them to do Cindy, and aim for 20 rounds... Sounds so easy... Until you puke on round 6.


Re: Barry
The "300 Workout" is a CrossFit-esque workout that has exactly 300 reps, which some of the cast of the movie "300" did at the end of their training. It's an easy Filthy Fifty...

* 25 pull-ups
* 50 deadlifts at 135 pounds
* 50 push-ups
* 50 box jumps with a 24-inch box
* 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 50 "clean and press" at 36 pounds (a weight-lifting exercise)
* 25 more pull-ups -- for a total of 300 reps

[Derek Maffett]

"Constantly varied, functional movements executed at high intensity."

You could also try the hundred word definition but most people would probably fall asleep.

As for a workout that you can put someone through to give them an idea of Crossfit, Cindy is a simple, seemingly innocent workout. Fran is good too because it has the evil, evil thrusters and you can point to other people's incredible performances with that workout. Cindy might be best, though, since it doesn't really involve teaching new movements. It's just the same things everyone has done, but done the Crossfit way.

[George Mounce]

Originally Posted by Derek Maffett

"Constantly varied, functional movements executed at high intensity."

You could also try the hundred word definition but most people would probably fall asleep.

As for a workout that you can put someone through to give them an idea of Crossfit, Cindy is a simple, seemingly innocent workout. Fran is good too because it has the evil, evil thrusters and you can point to other people's incredible performances with that workout. Cindy might be best, though, since it doesn't really involve teaching new movements. It's just the same things everyone has done, but done the Crossfit way.

I like your way of thinking.

[Jerry Hill]

I'd pick three:
Fran
Cindy and
FGB

[Nick Cummings]

Hooverball.

[Jason Peck]

Fran, Fight Gone Bad and Diane...anything with Handstand Pushups in it is bound to get someone's attention.