Monday 2/25 WOD

[rord]

I really liked the CrossFit.com WOD from last Thursday. Check out the video, and then try to beat their times.

When you are done, do the flutter kicks in as few sets as possible.

Hoo-Yah!!

[scskowron]

I always assumed flutterkicks are 4-count. So that would mean you lift up each leg 300 times for 150 flutterkicks, right?

[nomanmoonme]

Yes the flutter kick is a four count exercise. 1 repetition consists of each leg being in the up and down position twice. If that doesn't make sense just count it out loud that seems to make it easier for people that are unfamiliar with the military four count.

[hockman57]

I felt this one in the legs. Time- 10:22

Broke flutter kicks into 2 sets: 80 and 70

[ufkage]

I'm new to Crossfit. When it says "Squats" is that a bar-bell squat with a pre-prescribed weight? Or bodyweight squats?

[toziongoesi69]

Body Weight.

[pipelinesurfer]

had a cramp for the first 2 400s.

time- 13:23

flutterkick sets- 100 and 50

for SEAL fit i have no pool so i said FU** IT and swam in the bay by my school.

500 yard bay swim with no fins against a (weak) current. not bad for my first real swim in awhile- untimed

btw, guys check out my thread "fitness race" in the extreme training forum, let me know your ideas. thanks

[toadjumper]

Time for 400s and squats: 12:26
All 150 flutter kicks in one session

Added 15 L-pullups
1 minute of push-ups
10 negative push-ups (taking 5 seconds to go from up to down)
10 L-pullups on rings
Tabata set of holding legs 6 inches off the ground
15 behind the neck pullups

[skie]

For warm up:
5 min. stretch
2 rounds:
10 pullups
20 pushups

For time: WOD: ~13 min.

150 flutterkicks broke up into 30 and 20 rep sets. These hurt.

Warm down: 500 meter row, 10 knees to elbows.

[king henry viii]

as rx'd 10:28

[kulprit52]

bruised tendons in left foot, so I can't run for awhile,

subbed 400m run with 500m row, time: 11:55

[B HURB]

Ok, this one looked like a breeze on paper, but as usual....it was not.

NOTE** I did this on a 400 YARD track so I tried to add 40yds to each lap to make it a fair 400m. I think I may have gone too short on a lap and too long on another.

As rx'd (sorta): somewhere between 10-11 mins
4 Count Flutters: 60/20/30/40...wish I were more consistent at these.


My SEAL fit today was my second official PST that I did before the wod. Scores were better this time:

Swim: 10:11 (regular sidestroke)
Push: 75
Situp: 84
Pulls: 12 (think I'll get 15 next time hopefully)
Run: 9:15

[zpavesich]

As rx'd: 11:10

Flutter kicks took 4 sets (50,25,25,50) about 20 sec rest between sets. A little disappointed here. Flutter kicks are usually one of my strong points, but I felt them today.

On a positive note I finished with 10 bar MU's. A PR for me!

[mcarthurtl]

M/19/175

I tried to get in the 9 min rang but just missed it. 10:07

flutter kicks, 50, 50, 25, 25

[wannabe1]

As rx'd : 10:53

flutter kicks: 75/55/20

Knee is feeling strong but since i have started to run my lower back is hurting like hell anyone know why this is happenning.

[danodec]

Nice PST scores, B Hurb, keep it up broski.

Did this one on the treadmill, then would hop off and knock out the 50 squats.
t = 10:50

Flutter kicks done in one set, gotta love the burn!

[Neumeister]

17/176

4 rounds: 9:38
150 4 count FK's: 3:58

13:36 total

Runs were on a treadmill and squats were done straddling the tread on the side panels. FK's were in sets of 25's. They're definitely a weakness of mine.

CSS Swim w/ fins
200yds in ~3 min
400yds in ~6 min
600 yds in ~10min

[nomanmoonme]

10:55
I ran a little more than 400m on the first run, probably about 500m but oh well, right?
My flutter kicks were suck'n and that was totally pissing me off. I had to break it up in like four sets. I would have been faster if I just did three sets of 50. Lame!! I'll do a set of 100 non stop tomorrow just out of spite.

Also did the SEAL fit this morning, by the time triathlon season comes around to CNY I'm going to be destroying people because of these KICK *** WOD's. Thanks Rord, you guys rock!

[booradley073]

12:00

Broke up the flutter kicks into 100 paused with my legs at the 90 and then pumped out the last 50

[IT3]

As Rx'd. Time = 15:37.

Flutter's = 42, 18, 20, 20, 28, 22
Time - 7:06

[scskowron]

As rx'd 10:47
Then ran 3 miles
Flutterkicks: 100, 50

The 400's were uphill/downhill so I guess that roughly translates to flat 400's on a track.