Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

October 21, 2011

Todays workout was developed by a man named Mark Twight, they guy behind the abs of steel in the movie 300.  His program uses many of the same principals as CrossFit, though it has a great emphasis on the mental side of fitness and strength.  The mind is a powerful thing, Mark tries to use this as another tool in his arsenal.  He would frequently have them do lifts blindfolded.  And - "we prescribed random physical challenges to keep them off balance, to ensure they never knew what was coming, to cause a stress-reaction, to break them, to make them look bad in front of each other, which eventually led them to trust one another."  In other words, he kicked their ass when they weren't expecting it.  They adopted the mantra of "appearance is a consequence of fitness" which fueled them on their quest.  Here's what he has to say about their workout.

""300" is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of our four-month project 17 people had done the workout (Logan and I were two of them). This constitutes about 50% of the cast and stunt crew. We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for form and range of motion. Like many workouts "300" is not hard once you've done it but the apprehension built up ahead of it - something we encouraged - was enough to make some guys fear it to the degree that performance was compromised. This workout was a crucible that some passed through and others still have hanging over them." - Enjoy -

25x Pull-up 
50x Deadlift @ 135# 
50x Push-up 
50x Box Jump @ 24" box 
50x Floor Wiper @ 135# (one-count) 
50x KB Clean and Press @ 36# (KB must touch floor between reps) 
25x Pull-up 
300 reps total

Eva is making sure Jeff runs it in, no walking to the finish here!