the "300" workout doesn't really exist. They went to CrossFit and did something new everyday for 3 months. There is no definite pattern. So if you go online and find someone posting the "300" workout they are full of shit.
This was basically what the owner of CrossFit and the actors said.
Crossfit is different than what I do, but I'd definitely check it out if I found one of their gyms anywhere. There is some trendy shit that they could do without, but the vast majority of their ideas and programs are spot on.
i went to a seminar at the one in Philly and threw up twice. I thought i was in shape when i went there and they made me feel bad about myself. I'm sure all workouts aren't like that but they put us through hell for 3 hours that day.
i wish i was john brookfield: * 1200 kettlebell snatches in one hour with a 24kg kettlebell * 302 kettlebell snatches with a 24kg kettlebell in the ten minute snatch test * 198 kettlebell snatches with a 32kg kettlebell in ten minutes * Striking a 23kg hammer into a tyre for one hour nonstop (striking pace was 27 to 30 times per minute)