Are Your Trying to Kill Them?

No! I am not trying to kill them. That question was asked by the above 7 year old. He was there watching his older sister, Kayla perform the "Filthy Fifty"
In all Honesty, we are trying to change them.

There is a belief system out there in the fitness world that your workout has to be low intensity, low power, and low speed. We at CrossFit Legacy feel otherwise. One of our Saturday morning athletes noted that he wants to be able to carry his significant other 3 miles. Now, lets imagine that the person weights 130lbs. What if he needs to carry this person quickly without stopping. Work capacity would be a premium in that situation. The only way to accomplish that particular task would be to train at high power, high intensity, and high speed with various modalities that tax each metabolic system, multiple muscle groups, and work capacity.
Final thought---would performing 2x12 (set/rep) on bicep, tricep, quads, hamstrings, back and butt better prepare him for his 3 mile carry, or would the "Filthy Fifty" better prepare him?

I would love to hear your thoughts. Post in comments.

"Filthy Fifty"
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

Results:
Kayla: 35:17
Andrew: 30:35
Heidi: 28:27(terrible thirty-five)

Action:

Kayla carrying 75% of her body weight in Dumbbells



Heidi doing a 20" box jump. When she started with us, she was only stepping up on a 8 inch box. Impressive Heidi!!


Andrew doing the Knee to Elbow on the Rings!!


Check out the red lines on her legs. She did 50 double-unders and this is what her legs looked like. Not bad for the first time attempting that difficult task.