December 4, 2005

Sunday 051204

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

With 95 pounds Annie 9:47, Eva 10:16, Nicole 12:51 [video]


Enlarge image

Dan Silver, SFPD Medal Of Valor.

Posted by lauren at December 4, 2005 6:46 PM

You can do crazy things with Photoshop!!!

Juuuuuust kidding....Way to go Dan!

Comment #1 - Posted by: tedw at December 3, 2005 6:59 PM


Comment #2 - Posted by: davidjwood at December 3, 2005 7:05 PM

Congrats Dan S.!

Comment #3 - Posted by: Matt G. at December 3, 2005 7:07 PM

way to go dan! thankyou for all you do

Comment #4 - Posted by: dmorgan at December 3, 2005 7:16 PM



Comment #5 - Posted by: -jw at December 3, 2005 7:22 PM

You the man Dan!

Comment #6 - Posted by: Murph at December 3, 2005 7:23 PM

Mad props to Dan.

Comment #7 - Posted by: Christopher Forbis at December 3, 2005 7:23 PM

What is a good substitution for the muscle-ups?

Comment #8 - Posted by: Joey at December 3, 2005 7:26 PM

after watching this video, I kinda regret not going to UCSC for college.

Comment #9 - Posted by: Mike at December 3, 2005 7:33 PM

Joey, check Lynne Pitt's FAQ
"Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips."

this should be fun.

Comment #10 - Posted by: J at December 3, 2005 7:35 PM

Nicole, you gave one hell of a performance. This is one inspiring video.

Comment #11 - Posted by: russ greene at December 3, 2005 7:36 PM

So that's what dan silver would do...

Comment #12 - Posted by: brendan melville at December 3, 2005 7:37 PM

Dan's the man

Comment #13 - Posted by: stephen R at December 3, 2005 7:45 PM

Wow, inspiring vid. You girls are awesome!! Dan, congratulations, you're inspiring as well!

Comment #14 - Posted by: Mike_h at December 3, 2005 7:47 PM

Muscle-ups, eh? Rings eh?

So I'm lacking in rings but not lacking in creativity. I spent 30 minutes out in the garage, hung some rope with handles on it, tested the stretch and weight then set about figuring this muscle-up thing out.

I can't do one. I can pull myself up but there is a point where you have to roll your hands out and your shoulders up. And my shoulders don't know that trick. Guess I'll spend some time tomorrow learning.

I love new challenges. If it takes me a year I'll learn to do muscle-ups.


Comment #15 - Posted by: Chris J at December 3, 2005 8:01 PM

"...with total disregard for his personal safety, Officer Silver exhibited stupendous core strength, benefitting the community and his fellow officers..."

Good on you boy. Your other community is proud of you too.

Comment #16 - Posted by: Steve HB at December 3, 2005 8:05 PM

All right, Dan!

Proud of you, brother. :)

Comment #17 - Posted by: Laurar at December 3, 2005 8:06 PM

I keep telling you you're cool Dan! Congrats.

Comment #18 - Posted by: eva t. at December 3, 2005 8:13 PM

Awesome Dan!

Comment #19 - Posted by: beth at December 3, 2005 8:24 PM

Awesome Dan!! Congrats!

Comment #20 - Posted by: Jesse Woody at December 3, 2005 8:27 PM

Congrats Dan and Thanks!

Annie, Eva, and Nicole -Great video!! Very inspiring. The kids and I watched and cheered
you on!

but the music ... another miss. But thats why
God made on/off switches.

Comment #21 - Posted by: Jeff_Roddy at December 3, 2005 8:31 PM

u Ladies are the real deal
great video

Comment #22 - Posted by: stephen R at December 3, 2005 8:35 PM

Dan, Congratulations!! Keep up the great work!!

-A fellow brother in blue


Way to go Navy!! First to 50!!

What an incredible game to see in person! It was cold and windy, but it was worth every minute of it!!

Go Navy!! Crush Army!! Again, and again, and again...

Comment #23 - Posted by: Ted Cam at December 3, 2005 8:46 PM

I can't wait. This one is going to be fun.

Comment #24 - Posted by: Ahmik at December 3, 2005 8:50 PM

You mean Dan Silver actually exists? I thought he was some kind of mythical Superhero...

Comment #25 - Posted by: Matt Townsend at December 3, 2005 9:00 PM

Im new to this, what does this exercise consist of? Is just just 50 squats of no weight, 7 muscle ups, and 10 hang power cleans of 135 3 times in a row as quick as possible? Or do we just time one round at a time? If so, what is the time of rest between rounds?

Comment #26 - Posted by: fcfkruse at December 3, 2005 9:14 PM

It is exactly what you said, 3 rounds of: 50 squats no weight, 7 muscle ups, 10 hang cleans. Try to do all three rounds in as little time as possible, including break periods. I think the girls in the video did everything in like 10-12 minutes.

Comment #27 - Posted by: Nick at December 3, 2005 9:26 PM

Wow, if anyone wants to know the secret of CF, it's right there in that video. Nobody in my gym, nobody, pushes themselves that hard. Inspiring.

Comment #28 - Posted by: Matt Townsend at December 3, 2005 9:27 PM

Strong work Dan.

Comment #29 - Posted by: grady mac at December 3, 2005 9:35 PM

You are right Matt. Nicole, Anna, Eva, nice job, ladies. What an inspiration you are! I cannot wait to show this video to my fiance!!

Comment #30 - Posted by: Ed F. at December 3, 2005 9:36 PM

8:57 - squats to 20# Dynamax ball with full hip extension at the top, ring MUs, 95# hang power cleans

After watching the video (very inspirational - I have to find a way to afford a trip to Santa Cruz to meet these amazing athletes!) I decided to pace the squats at 50 per minute rather than go all out so I could breathe and relax my grip. First round of MUs unbroken, the second and third broken at 5/2 each. No breaks on the cleans the first two rounds (now that was a HUGE surprise - I think all the kettlebell cleans are paying off), one break at rep 8 on the third. Forearms and grip still doing relatively well by the end.

Comment #31 - Posted by: kelly moore at December 3, 2005 9:40 PM

I guess you'll have to change it to Medal of Valor mile.

Comment #32 - Posted by: Jeff at December 3, 2005 10:00 PM

What can I say, they put really cool stuff in Crackerjack boxes these days.

Thanks everbody, especially Coach and Lauren. Ya'll flatter me.


Comment #33 - Posted by: Dan Silver at December 3, 2005 10:08 PM

We said it all along: Dan Silver Rules.

Comment #34 - Posted by: Robb Wolf at December 3, 2005 10:27 PM

This from the same guy who produced SUPERFU*&%NGSECRETMARTIALARTS, the greatest martial arts program ever (i'm still awaiting the videotapes I ordered), and a great rant about mailmen and the USS Iowa. Dude, now you are a hero for more reasons than just CF and your website. Congratulations to you and thx to all our boys in blue. Stay frosty.

Comment #35 - Posted by: Sean G. at December 3, 2005 10:30 PM

congrats Dan!

Comment #36 - Posted by: Phillip at December 3, 2005 10:37 PM

The video. . . Wow! I'm so turned on right now. Ladies, you are all beautiful and amazing athletes. I still can't do 1 muscleup properly. YET! Thanks for the inspiration.

Comment #37 - Posted by: John S at December 3, 2005 10:40 PM

Well done, Mr. Silver, well done!

Comment #38 - Posted by: RickB at December 3, 2005 10:41 PM

Any suggestions for alternatives to muscle ups? I am a newby and don't have the equipment (yet).


Comment #39 - Posted by: Dan at December 3, 2005 10:50 PM

A common sub for muscle ups is 3 or 4 dips and 3 or 4 pullups for each muscle up.

Comment #40 - Posted by: beth at December 3, 2005 11:03 PM

I think it says that a good alternative to a muscle up is pull-up/dip combination. Like 4 pull-ups and then 4 dips kinda equals one.

Comment #41 - Posted by: fcfkruse at December 3, 2005 11:18 PM

D. Silver
in the words of the immortal Herbie Hancock..."Rockit"!

Comment #42 - Posted by: CodyC at December 3, 2005 11:31 PM

"one man is much as another, but he is best who is trained in the severest school" - Thucydides

Way to go Dan, that is what the job is all about - from a brother in blue

Comment #43 - Posted by: sgtgrim at December 3, 2005 11:58 PM

Rest day for me... Congrats Dan Silver. That is excellent.

Comment #44 - Posted by: Mike Joyce at December 4, 2005 12:15 AM


Comment #45 - Posted by: Ian T at December 4, 2005 12:38 AM

Just got done watching that video. Damn. Speechless, but I'll add two words - Motivating (and) hot. That, my friends, is fitness in action.

Comment #46 - Posted by: Sean G. at December 4, 2005 1:55 AM

Wat to go Dan!

Wat to go girls.

I wish I had abs as good as Eva's. Lovely.


Comment #47 - Posted by: Ally at December 4, 2005 2:37 AM

Congrats Dan - Thanks for all you do.

That video was incredible. You three show the true meaning of tough; Nichole... congratulations for that much heart.

To all the people that made the CF Raleigh grand opening a success, it rocked and was a great time. I'll send the videos and pix out today for ya! Awesome FGB demo...

Comment #48 - Posted by: John V at December 4, 2005 2:48 AM

So wait, what does a medal of valor weigh? One pood?

Congratulations, Dan. I'm proud of you and excited that I'm in the same community (CF, that is) as a real life hero.

Comment #49 - Posted by: John Elstad at December 4, 2005 3:08 AM

Muscle up substitution:
The Sunday, Nov 20 WOD suggested 5 pullups & 5 dips = 1 Muscle Up

Awesome video, two thumbs down on the music.

Comment #50 - Posted by: Dan MacD at December 4, 2005 3:15 AM

subbed 3 pullups and 3 dips for muscle ups, 19.52

it isn't until you try what you see on the videos that you appreciate what the people associated with crossfit are truly capable. like coach says, the magic is in the movements.

Comment #51 - Posted by: adrian at December 4, 2005 3:22 AM

Super job! It is good and rare to be recognized as a hero and not be in a box. The stuff you do every day is what makes a hero. thanks for that.

Comment #52 - Posted by: scott at December 4, 2005 4:03 AM

50 Air Squats
21 pullups
21 dips - behind back on bench (too easy)
Dropped Hang Clean to 95#


Comment #53 - Posted by: Paul at December 4, 2005 4:15 AM

WOD, as modified below.
50 Air Squats, 7 mucle-ups (jumping up and then real slow negative), 120 lb. hang clean.

All sets of squats and hang cleans were both done in 1:30 each time. Very happy 'bout that, but then had to run across the street for the rings and then do m-u negs. Best news, both before wkout and afterwards, was able to do a 1/2 muscleup (got one shldr rolled over and arm straightened!! Think I have the movement now!! Ahoy, I am closing in on the white whale!!)

Comment #54 - Posted by: Sean G. at December 4, 2005 4:25 AM

Congrats Dan Silver! Keep up the good work and stay safe.

Comment #55 - Posted by: Ed S at December 4, 2005 4:37 AM

Congrats, Dan!

135 felt really heavy, so I subbed 120.


Comment #56 - Posted by: Steve72 at December 4, 2005 4:53 AM

If that video doesn't get you PUMPED,man I am gonna hit this thing head-on and full force.Come get some Pukie - I ain't scared.

Awesome work Ladies as always.Nicole -I was pulling for you.That was some show of Crossfit spirit and determination!!

Congrats Dan!!

Comment #57 - Posted by: JeffT at December 4, 2005 5:14 AM

congratulations Dan...can we see the citation/text ?

Comment #58 - Posted by: dave k at December 4, 2005 5:30 AM

Contratualtions Dan. Details on the events?

Kick ass video Ladies! I was cheering out loud for Nicole at the end! (anyone else do that?)

Comment #59 - Posted by: Steven N at December 4, 2005 6:02 AM

WWDSD is a hard standard to live up to.

Comment #60 - Posted by: AndrewB at December 4, 2005 6:54 AM

3 rounds of:
50 squats
4 ring chins/4 ring dips x 7
135 pc

Comment #61 - Posted by: OPT at December 4, 2005 6:54 AM


Comment #62 - Posted by: Jussi at December 4, 2005 6:58 AM

Congrats Dan and nice work ladies

Way to gut it out Nicole, you've got some.......

Comment #63 - Posted by: Mel Jenkins at December 4, 2005 7:10 AM

Awesome video! Really emphasizes the targeted level of intensity in a typical WOD.

Comment #64 - Posted by: Eric Wu at December 4, 2005 7:25 AM

That video is way cool, but let's hear it for Kelly! Good old farm and ranch work pays off again. Leanne is on her way to the neighbors to help with hay and horses right now...

Comment #65 - Posted by: Steve S at December 4, 2005 7:36 AM

Those of you who seem to have perpetual music issues really need to get a life.

Comment #66 - Posted by: Matt G. at December 4, 2005 8:03 AM

14:07 ...but I used a thick bar & the lighter #s ...all MUs %s then 3s then 2s then 1 single MEGA impressive ladies...I STILL CANT PULL UP THE VIDEOS...ANY TIPS>>>?

Comment #67 - Posted by: dave k at December 4, 2005 8:04 AM

PS hey.. DAN spelled backwards is NADs!!!!!!!!!!
Congratulations again Dan!

Comment #68 - Posted by: dave k at December 4, 2005 8:07 AM

congrats Dan-

Comment #69 - Posted by: ksu4 at December 4, 2005 8:13 AM

Subbed 21 pull ups and dips; power clean was 115 Lbs


Comment #70 - Posted by: Sean at December 4, 2005 8:20 AM

wow... when I watched the video, I knew Nicole, Annie and Eva did awesome work ... BUT, after just attacking the WoD myself... (20:59 with 3pu+3dips x7).. those girls kicked Ass!!! way to be!

ps; having Eva's abs is my new goal

Comment #71 - Posted by: J at December 4, 2005 8:24 AM

Great work-you are amazing.

Comment #72 - Posted by: eva t. at December 4, 2005 8:36 AM

Incredible Site, Incredible Videos- pound for pound, incredible athletes. I am new here, and trying to incorporate the routines/exercises in my workouts.

One question: I have had rotator/ac joint shoulder issues on and off- do you guys find that your bodies adapt to "problem" areas. For example, power cleans I have to keep light (even though stronger), should my shoulders adapt to greater weights over time.

Thanks All!


Comment #73 - Posted by: Ry at December 4, 2005 8:37 AM

Great video! Strong work, ladies!

Dan: congratulations from a fellow brother in blue. Stay safe out there. I have no doubt that crossfit has kept you alive on the job more times than once. I know that crossfit and RKC has for me.

Comment #74 - Posted by: Ben E. at December 4, 2005 8:43 AM

Team Ruthless CF Va

time was 7:18
3 rounds
50 squats to dynamax ball/full ROM,7 Ring MU's,Hang Power Clean 135 lb. x10

that video has still got me jacked up-what determination and spirit

good to see Hanging Power Cleans make a comeback

Comment #75 - Posted by: JeffT at December 4, 2005 8:45 AM

14minutes with alot of moving around between stations in my gym.
Tried yet again to nail a MU before the WOD, but it wasn't happening today, so 21Pulls and 21Dips it was.

Dripping with sweat yet 'gain.

Comment #76 - Posted by: Orrin at December 4, 2005 8:47 AM


subbed 5x pull-up/dip combo for MUs
45#db hang cleans

That Dan Silver is such a nice boy.

I can't wait for "Crossfit - The Movie"

Comment #77 - Posted by: larry c. at December 4, 2005 8:58 AM

Couldn't sleep last night after watching that video. I wish I could show the determination and heart Annie, Eva and Nicole do. Anyways, I'm still trying to get my first ring MU, but I was really pleased with todays workout.

I went to the gym think I would sub 4:1 pullups and dips and while doing my first pullup I turned it into a bar mu. I had done one before but this time I kipped it into a set of 5 a first multiple performance for me. Ended up with sets of 5/2 4/1/1/1 and 4/2/1.

Broke cleans into sets of 4/6, 5/5, 5/5
Squats :45, 1:42, 1:43
Total time 15:26 as rx'd with bar mu.

Dan you should be very proud of yourself. You have my ultimate respect.

Those awards don't come in craker jacks boxes. They are earned through hardwork, dedication and most of all pride in the performance of your duties.

Comment #78 - Posted by: jim at December 4, 2005 8:58 AM

Good on ya Dan, and thank you!

Comment #79 - Posted by: RossB at December 4, 2005 9:09 AM


First two sets, I was flying. MU's were 5-2, 4-2-1. Hang-cleans were unbroken. Then I hit the last set. Squats were hell. MU's were 3-1-1-1-1 with the last three being total torture. I must have failed 5 times for every one. Hang cleans were a failing point for my forearms. 6-4. All weight as Rx'd.

This workout rocked. 13:25

Comment #80 - Posted by: Jesse Woody at December 4, 2005 9:13 AM

Dan the Man!!!!


Comment #81 - Posted by: steven stackpole at December 4, 2005 9:14 AM

"You mean Dan Silver actually exists? I thought he was some kind of mythical Superhero..."


Comment #82 - Posted by: Jerry Hill at December 4, 2005 9:15 AM

pull-ups/ring dip sub 21

Comment #83 - Posted by: danc at December 4, 2005 9:21 AM

Where can we read the details behind the award?

Comment #84 - Posted by: Jerry Hill at December 4, 2005 9:22 AM


Subbed 21 assisted pullups and 21 chair dips for muscle-ups.

90lb cleans.

Comment #85 - Posted by: Hilary at December 4, 2005 9:23 AM

Team Mosul(Splinter Group)

Matt W: 26:25
Chris C: 21:40

Subbed 4pu/4dips per muscle up an only hang cleaned 115#. We've gotta learn to do muscle ups, cause this 4/4:1 ratio is killing us!

Awesome job, girls!

Comment #86 - Posted by: Chris C at December 4, 2005 9:32 AM


Subbed jumping muscle ups with bottom of rings ~3" above my head.


Comment #87 - Posted by: Ray V. at December 4, 2005 9:34 AM

Hey, I noticed everyone else seems to sub a 3/3:1 ratio from the muscle ups to pull ups/dips while we do 4/4:1. Are we doing too many pull ups/dips (as if that were possible w/CF)?

Comment #88 - Posted by: Chris C at December 4, 2005 9:37 AM

WOD 3 sets W/
50 Squats fo 20# d-max ball
21 pull-ups/21 dips
#95 PHCL

Comment #89 - Posted by: Rick Ihrie at December 4, 2005 9:38 AM

Annie, Eva, and Nicole - awesome work ladies!!! That video is inspiring and gets me fired up for my workout in a bit. I loved the music too!

Comment #90 - Posted by: gabe r at December 4, 2005 9:41 AM

Medal of Valor!

Comment #91 - Posted by: John Messano at December 4, 2005 9:45 AM

To anyone who can do muscle -ups. What is the key to moving into the dip position from the pull -up start.
I can get there easily, just can't snap it around; I know its all technique; any help would be appreciated.

Comment #92 - Posted by: Dannyboy at December 4, 2005 9:46 AM


Subb'd 15 pull-ups/15 dips for muscle-ups
105 pound hang power clean

Comment #93 - Posted by: Papppas at December 4, 2005 9:57 AM

subbed 21/21 for 7 muscle ups


Comment #94 - Posted by: paulw at December 4, 2005 9:57 AM


3rds fo time
50 squats
7 muscleups
95#hsc 10r
all muscleups jumping

Comment #95 - Posted by: dennyy at December 4, 2005 10:05 AM

95# was heavy for me
assisted self through transition of muscle ups... still hard!
Great WOD... and what an inspiration Nicole, Annie and Eva!!!!!!

Comment #96 - Posted by: Sue A. at December 4, 2005 10:21 AM

Subbed 4 x ring pull-ups + 4 x ring dips for each MU. All else as RXed.

Total time: 20:33

R1: 0:47, 2:36, 1:42; total: 5:05
R2: 1:17, 4:24, 2:20; total: 8:01
R3: 1:22, 3:55, 2:10; total: 7:27

Failed a couple of the cleans. Much harder without the squat. Need to work on technique.

All sets broken, except the first 50 squats.

Nice workout. Had fun.

Comment #97 - Posted by: john v. at December 4, 2005 10:24 AM

Pardon my forgetting to include this in my first post.

Congrats, Dan!

Comment #98 - Posted by: john v. at December 4, 2005 10:26 AM

sub'd 115# on hang power cleans
had to use foot assist on last few mu's each round

Comment #99 - Posted by: broot at December 4, 2005 10:30 AM

Sub'ed 115# for cleans. All MU's done from free hang (but kipping heavily). Had to reset grip between each one. Before today I had done two real (i.e. non-jumping) MU's in my life. Pretty pleased with 21 today. Now I need to work on the negative portion of the movement so I can knock them out consecutively. Simultaneously proud as hell about the MUs and humbled by the ladies' awesome performance on the video. Chris

Comment #100 - Posted by: ChrisG at December 4, 2005 10:38 AM

Forgot to mention, added ~200m run each way between tree branch rings were hung from and the barbell in my apartment.

Comment #101 - Posted by: ChrisG at December 4, 2005 10:41 AM

sub'd pull ups for muscle ups and load was 95#

Comment #102 - Posted by: Sam P at December 4, 2005 10:41 AM

Worked out with CF NYC this morning. Had a great time with a fantastic bunch of guys. 13:22 as prescribed. Cleans were rough! Josh should have a full rundown on the CFNYC site shortly.

I gotta say, these ludicrous hip-hop songs are pretty damn funny. That last one was to the tune of "Sugar sugar" by the Archies! Great video, btw.

And congratulations, Dan.


Comment #103 - Posted by: TK at December 4, 2005 10:45 AM

Did FGB, three rounds, at Crossfit Toronto:

Mike: 240 (as rx'd)
Olivia: 227 (45lb SDHP and PP, 6lb ball)
Cameron: 223 (as rx'd)

Many thanks to John.


Comment #104 - Posted by: Mike_h at December 4, 2005 10:47 AM

Sub 95#, 3-1 pu/dips for mu's

wu=stairclimb 11 min with one peak, short stretch cooldown

Comment #105 - Posted by: GregEv at December 4, 2005 11:00 AM

Dannyboy, some of the things that have helped me were to remember to keep the rings as close to your body as possible and think about pulling your elbows back and jutting your chest over the rings at the top of the movement. I have finally gotten to where I can do consecutive, clean muscle-ups, but when I first started, they all had a hellacious kip to them!

This is an excellent article by Tyler Hass about some of the sticking points and training up through the transition:

Hope this helps!

Comment #106 - Posted by: Jesse Woody at December 4, 2005 11:06 AM

Just watched that video. AWESOME work ladies!!!

Comment #107 - Posted by: Kurtis Bowler at December 4, 2005 11:16 AM

Where can we buy a set of rings at?

Comment #108 - Posted by: PhillRose1 at December 4, 2005 11:17 AM

BW 191
Warmed up with some handstand attempts and forward tumbles.

50 squats (butt to basketball)
3x (7pullups, 7 dips)
10x 115lb hang power clean

Time: 44:30

Butt kicked.

Comment #109 - Posted by: Chris H. at December 4, 2005 11:29 AM


This workout was amazingly HORRIBLE after Painstorm yesterday. No room for muscle-ups, so they were done from the knees semi-assisted because of no gas.

Comment #110 - Posted by: brendan melville at December 4, 2005 11:33 AM

Thanks for the info Jesse.

Semper Fi

Comment #111 - Posted by: Dannyboy at December 4, 2005 11:34 AM

Squats as Rx'd
Cleans 135x10,10, 6 and 4.
3x 21 pullups
3x 21 dips.

Hockey game tonight at 2100, I hope we are not short any defensemen cuz I am gonna be shot.
Go Boise Fire!

Comment #112 - Posted by: Bluto at December 4, 2005 11:41 AM

subbed 21 pullups/ring dips each round for MU's
load was 120lbs

Comment #113 - Posted by: CodyC at December 4, 2005 11:44 AM

That video made me want to go to the gym and get some. Great work girls. Nicole, way to stay in the fight!

WOD: 11:42
Subbed 21 pull-ups and 7 ring dips for MU's.
Gym does not have anchors high enough to get the proper head clearance for a MU.

Squats and HPC as RX'ed.

Comment #114 - Posted by: GM at December 4, 2005 12:02 PM

Great job dan, from a fellow officer(deputy). I would like to know more about what happened. I am new to cf so I am just learning a little about everyone each day. I live in the Birmingham,Alabama area, is there any cf people around here to get to know or train with? Also, the video was awsome! As far as the workout today: 25 minutes- 3 rounds of 50 squats; don't have rings(probably couldn't do them anyway), did 35 pullups and 35 dips(broken sets),135# on hang cleans, can't hardly type.

Comment #115 - Posted by: Reebs at December 4, 2005 12:04 PM

PhilRose, go here:


Comment #116 - Posted by: Jeremy at December 4, 2005 12:04 PM

Oh yeah,

Congrats Dan...

To all the boys and girls in blue, thanks for keeping our streets safe. You are appreciated.

Comment #117 - Posted by: GM at December 4, 2005 12:05 PM


sub: 21 pull ups and 7 ring dips for muscle ups
sub: 95lbs for 135lbs (not proud of that!)

Comment #118 - Posted by: Jason at December 4, 2005 12:07 PM

Dan - congratulations! Put me down as one of those who wants to hear the story behind the medal of valor.

Impressive video, impressive work - once again shows the how far I've got to go, both in fitness and intensity.

28:34 - subbed in 3 pullups and 3 ring dips for each muscle-up. 135 hang cleans. rd1: 7:52 (50;3/3*7;4-3-3) rd2: 10:15 (20-20-10;3/3*7;4-3-3); rd3: 10:27 (15-15-20;3/3*7;4-3-3).

First real workout in my home gym - hung the pullup bar and rings yesterday - so am incredibly excited!!

Comment #119 - Posted by: Patrick at December 4, 2005 12:20 PM


As prescribed except 60KG/132 pounds for the cleans.

All squats and ring muscle-ups unbroken. Dynamax ball for height on squats and rings turned out at the bottom of each muscle-up. The cleans however were broken into sets of 2,3, or 4 and took most of the time.

Comment #120 - Posted by: Ahmik at December 4, 2005 12:20 PM

I forgot again.

Good job Dan.

Comment #121 - Posted by: Ahmik at December 4, 2005 12:21 PM

Subbed 65lb dumbbell hang power cleans.
All muscle ups on rings and performed as singles.

Talked my wife into doing this one with me:
50 squats
35 body rows, 35 assisted dips
10 hang power cleans 50lbs
by 3 rounds

Nice work on the video ladies.

Comment #122 - Posted by: bradw at December 4, 2005 12:22 PM

wasn't feeling very strong today...tried 65lbs, then 55lbs, but had to settle for 45lbs. 45 was a little too easy, so probably 50 would have been good..oh well, next time. my muscle-ups were assisted, my squats were on to a Dynamax ball.

Comment #123 - Posted by: Krista J. at December 4, 2005 12:27 PM

Steel Will brother. Steel Will

Comment #124 - Posted by: tj at December 4, 2005 12:29 PM

Phenomenal! You ladies are are truly showing what "forging elite fitness" means!

Comment #125 - Posted by: Frank DiMeo at December 4, 2005 12:31 PM

Substituted 3Pu's + 1"Transition"(getting over the bar) + 3bar dips X 7 for the MU's.
Also I used 95 for HPC's.

Comment #126 - Posted by: Ben at December 4, 2005 12:35 PM

did have to lower weight on PC to 105 which was discouraging.
subbed 21 chins/21 dips per round for muscle ups
20:07 time

Comment #127 - Posted by: Trevor S at December 4, 2005 12:47 PM

Wow this is killer!
Did the squats, first set unbroken, 2nd set 20/20/10 3rd set 10/10/10/10/10

Pull-ups and neg pull-ups with coffee table dips for the MUs

HPCs at 95lbs and those girls made it look easy

time 13:32

Felt Pukie sneaking up on me but held him off! I probably won't be able to walk tomarrow w/o a walker! LOL!

BTW this is only my 4th WOD!

Comment #128 - Posted by: Joey at December 4, 2005 12:50 PM

Simply put, Dan is the man.

Oh, and the ladies, they rock, too. I was fortunate to be able to spend a couple of hours with Annie and Nicole (among others) yesterday at CFHQ--they're as pleasant in person as they are great athletes.

Comment #129 - Posted by: Mike Minium at December 4, 2005 12:59 PM

1/2 volume WOD:
3 rounds of
25 squats
4 muscle-ups
10 hang cleans, 75lbs.


sets unbroken, except for last 2 rounds of MUs (2,2)

first time getting consecutive MUs.

great workout!

Comment #130 - Posted by: John Messano at December 4, 2005 1:00 PM

50 squats
21 pull-ups
21 dips
115 pc. Next time will use 95, left shoulder's acting funny.

Comment #131 - Posted by: Travis_r at December 4, 2005 1:12 PM

3x 50 squats
3 x 21 dips
3 x 21 'attempted' PUs (some full range, some...not)
3 x 135 x10

Comment #132 - Posted by: sgtgrim at December 4, 2005 1:26 PM

What a great hangover workout!

26:11 Subbed MU's for 21 PU's and dips.

Comment #133 - Posted by: A.M. at December 4, 2005 1:31 PM

10:43 with jumping muscle ups, and 115#.

Comment #134 - Posted by: PeterN at December 4, 2005 1:32 PM

Lynchburg, Va


Body Squats 50
Substituted 14 PU's and 14 dips
135lb hang power clean -> good reps and form.

Should have done more pullups and dips....this would have bumped me up - at least - one more minute.

Comment #135 - Posted by: Derek Murrell at December 4, 2005 1:40 PM

10:06... Had to do jumping muscleups.

Comment #136 - Posted by: Paul Peterson at December 4, 2005 1:41 PM

3 mile run 30:18
as Rxd : 14:30
subbed 95# cleans
jumps used for MUs

Comment #137 - Posted by: Isaac at December 4, 2005 1:50 PM

No subs. My squats got slower each set, but my muscle ups and cleans got faster each set. MUs broken each set.

Comment #138 - Posted by: Paul Si at December 4, 2005 1:57 PM

Squats to 13" box
jumping MUs to rings at forehead height
95# on first set of power clean, but traps were feeling really wierd. Dropped it to 75# for last 2.

14:16, averaged 151 heartrate (max 164).

Comment #139 - Posted by: CO Jeff at December 4, 2005 1:57 PM

Did 20 pu's and 20 dips each round.
Nice work girls!!

Comment #140 - Posted by: Bob Cornute at December 4, 2005 2:06 PM

21/21 dips/pu's
90lbs on the bar
did squat like the video

Comment #141 - Posted by: Pat at December 4, 2005 2:09 PM

Nicole great work!

Comment #142 - Posted by: brent c at December 4, 2005 2:14 PM

12:49 used 115 lbs sud 14 pull ups 14 dips for muscle ups.

Comment #143 - Posted by: john l at December 4, 2005 2:16 PM

bar muscle ups
60kg hang power cleans

time- 9:20

Comment #144 - Posted by: DavidE at December 4, 2005 2:29 PM


3 rounds:
50 squats
sub'd 21 pullups/21 dips per round
95lbs hang power clean X 10

Comment #145 - Posted by: Katie Jo at December 4, 2005 2:29 PM


Subbed 21 pullups & 21 dips for the muscle-ups, and used 115 lb for the cleans.

Comment #146 - Posted by: Jay at December 4, 2005 2:35 PM

3 rds
50 squats
21 pull-ups
21 dips
135lb hang cleans


Squats and HC were easy, dips and pull-ups got me.
Post workout, 258lbs


Comment #147 - Posted by: steven stackpole at December 4, 2005 2:37 PM

Here we go again with another very slow time
#85 on cleans, 2 rounds, #95 1 round.
Ring pullups unassisted and assisted ring dips, on basis of 4:1 for 1st two rounds & 3:1 on last round.

I felt like a peg legged man in an ass kicking contest on this one.

Comment #148 - Posted by: Dan MacD at December 4, 2005 2:42 PM

great job dan; i live in b'ham, Al and i have been wondering if there are any crossfitters around here. wod; 3 rounds: 50 squats(bw), 35 pu and 35 dips (all broken sets), 135# hang cleans (all ten each set), 25 minutes. I usually ride a stationary bike for 30 minutes as a warmup, not at a very high intensity. i hope thats o.k. bw 210#. very tough workout. after about 3 weeks my body is starting to adjust to this new style of workout. I am addicted.

Comment #149 - Posted by: Reebs at December 4, 2005 2:46 PM

John Whitmore: 28:00
Matt McKinley: 26:45
Tad Turpen: 29:45

Thanks for the workout coach

Comment #150 - Posted by: Matt McKinley at December 4, 2005 2:59 PM

14:46 Bar MU's

Comment #151 - Posted by: Erik at December 4, 2005 3:18 PM

Now, *that* is a video worth posting. Thanks.

Eva, Annie, Nicole--you inspire me, as always.

Comment #152 - Posted by: Carrie at December 4, 2005 3:20 PM

subbed 7 weighted pu's-35lb plate
14 weighted dips-35lb plate
-did extra dips so i didn't have to slow down adding weight. all else as rx'd
bwt 170
-some good solid times being posted out there, good job. nice video ladies. good job dan silver

Comment #153 - Posted by: dan santini at December 4, 2005 3:23 PM

50 squats
21 dead-hang PU's
21 dips
115# cleans (1st round); 95# cleans (round 2/3)


Comment #154 - Posted by: EBourassa at December 4, 2005 3:34 PM


50 squats
7x 3 pullups/ 3 ring dips
HPC 10x135

I dont think I would have done this if I hadnt watched the video this AM, then put CrossFit DC through:
Burgner warmup/ PVC O-lifts
Tabata circuit (6 interavls at each station)

DB Swings
Ball slams

(36 intervals total)

then practiced rope climbs, ring dips, and ring pushups.

Finished with suicides and bearlcrawls on the B-Ball court.

Comment #155 - Posted by: tom brose at December 4, 2005 3:45 PM

First day starting CrossFit and WoD. start CrossFit and see how hard it was. It was deffinately a hard workout. My workout looked like this:

2 Rounds of:
50 Squats
14 Pull-ups
14 Dips
10 Hang Cleans, 135 for first 5 reps, 95 after

Time: 18:17
Weight: 185

Humbled after this first workout, and ready to improve.

Comment #156 - Posted by: rj at December 4, 2005 3:47 PM


Squats unbroken

Ring Muscle-ups

Used 95# for HSQC's, heavier next time.

Nicole, you're still my hero!!!

Comment #157 - Posted by: Mel Jenkins at December 4, 2005 3:47 PM


meant Hang Power cleans

Comment #158 - Posted by: Mel Jenkins at December 4, 2005 3:49 PM

sub Muscle-ups for 3:3 pullup/dip
115 hang power cleans

Comment #159 - Posted by: Dustin at December 4, 2005 3:59 PM

105# hang cleans, MU's on rings with green Ironwoody band for assist. Worked, but a bit awkward.

Today's hang cleans after MU's were a good practical example of doing a fully explosive extension of the bar and not lifting it, since shoulders were shot!

Comment #160 - Posted by: Steve S at December 4, 2005 4:07 PM

Subbed 95# hang clean after the first round,
subbed 21 pullups and 21 dips for the muscle ups
Too slow!

Comment #161 - Posted by: Dave A. at December 4, 2005 4:24 PM

Forgot my watch, so about 20 mins.
Subs: 28 pu + 28 dips / round
Round one: 135lb. hang clean
Rounds two and three: 115lb. hang clean

Comment #162 - Posted by: Mike O at December 4, 2005 4:31 PM


after the 50 squats and b4 the power cleans did 2 muscle ups each round followed by 10 ring dips and 10 ring pull-ups....the muscle ups are still a work in progress.

Comment #163 - Posted by: crossfit denver (coming soon!) at December 4, 2005 4:36 PM

Question: WHAT do most of you all do on a rest day.....truely rest? I've been going for light runs.....anyone do that or anything else? Thanks for the input.

Comment #164 - Posted by: Cannon Turner at December 4, 2005 4:44 PM

50 squats
7 bar MU's
135# hang power clean w/ straps
3 rounds 28:20

first time doing MU's on bar (very difficult).
power clean form and grip need work.

Comment #165 - Posted by: Kyle E. at December 4, 2005 5:14 PM

10:22 as Rx'd

21:00 w/ 50 squats, 21 kipping pull-ups/21 chair dips w/ feet raised, & 10x75# hang power cleans. Started w/ 85#, but dropped to 80#, then 75# (concessions to pregnancy).

Comment #166 - Posted by: Eric2 at December 4, 2005 5:54 PM

24.30, only managed 4 total MUs so subbed 2x ring dips and pullups for remaining reps

Nice workout

Comment #167 - Posted by: Dan M at December 4, 2005 6:02 PM

CFWU x3(-pull-ups & dips, +ball push-ups)
WOD :20::33(4-1 pull-ups & dips per MU's)

Shoulders actually felt good doing the Cleans. As my grip started to fade, so did my form. Surprised my self and stayed w/135 all the way through. Felt good despite along weekend of drinking away the "sarrowfull" preformance of Fresno State.

Comment #168 - Posted by: DJ at December 4, 2005 6:03 PM

BW: 138lbs
115lbs Power cleans
I can't seem to get my form down on the Hang Cleans.
Takes me forever to do them.
As far as the Muscle-Ups they are getting to be pretty easy. Can't wait for the gymnastics seminar.
Full bottom squats as RX'd

Comment #169 - Posted by: Pierre Auge at December 4, 2005 6:17 PM

Hey I forgot to mention it took me a full 00:24:16, damned Hang Cleans

Comment #170 - Posted by: Pierre Auge at December 4, 2005 6:18 PM

Just got done working out with the man of Honor.

Yes ladies, the hair is real.

Mr. Silver smoked me at 13:09.

I got 14:19.

Now must go rinse my mouth out after typing with my tounge.

and yes Jeff, "Metal of Valor Mile" indeed.

Comment #171 - Posted by: J Jones at December 4, 2005 6:19 PM

Taking a few days off from the WOD. Played 3 games of racquetball. I was better conditioned he had more skill.


Comment #172 - Posted by: Chris Brown at December 4, 2005 6:29 PM

shoulder couldn't take any more abuse today, so

front squats: 45/65/75/85/95 x10, in rounds with 53#kb swings for 5x12

Comment #173 - Posted by: Lynne Pitts at December 4, 2005 6:38 PM

14:09, jumping bar MUs, 95# cleans.

I screwed up the order of the exercises by doing MUs, then squats, then cleans. If anything, I made it harder though, so I'm not too upset about the mix up.

All squats unbroken, everything else was though.

Comment #174 - Posted by: David Knutzen at December 4, 2005 6:46 PM

That was 13:06 Jones. BTW= 150. Rings.

WOD aside, again, thanks to everyone for the kind words. I am, by no means, a hero. Especially not when compared with the bulk of real heroes who populate this site. I simply found myself in a very bad situation that I, fortunately, survived and had a relatively happy ending. For those of you who asked, I am preparing a little summary of the events that prompted the award. Email me if you're interested and I'll send you a copy.

Viva CF and stay safe out there guys.


Comment #175 - Posted by: Dan Silver at December 4, 2005 6:53 PM

BW 155#
50 squats
(4 bar-pulls / 4 ring-dips) x 7
115# hang clean

Fantastic job, ladies. Highly inspirational ;)

Comment #176 - Posted by: SethO at December 4, 2005 7:11 PM

Just my luck, I get to post my results after DanS.


3 PUs and 3 dips per MU. Negative PUs on 2nd & 3rd rounds. Assist w/ regular dips.

Comment #177 - Posted by: John Elstad at December 4, 2005 7:15 PM

17:07 (lots of running between bars)

50 good ROM squats
21 pulls/dips
135# hang power cleans

MacD - Great job on the time; keep it going!

Comment #178 - Posted by: Steve HB at December 4, 2005 7:25 PM

21:20 with 95lb cleans, and only 3x3 dips and pullups for each round of muscle-ups to minimize waiting around.

Comment #179 - Posted by: ALF at December 4, 2005 7:46 PM

50 squats
21 dips/21pull ups
135 hanging power clean x 10

20:15. Ran out of air on a regular basis.

Comment #180 - Posted by: Phil Feairheller at December 4, 2005 7:55 PM

50 squats
28 pullups/28 dips
10 135 hang power cleans


Comment #181 - Posted by: Matt B at December 4, 2005 7:58 PM


3/3 dips and PU for MU
115 lb cleans

Comment #182 - Posted by: ChadC at December 4, 2005 8:16 PM


3/3 dips(#12) and PU(#14) for MU
45 lb cleans

Comment #183 - Posted by: GinaC at December 4, 2005 8:18 PM

Absolutely amazing, ladies! Inspiring to say the least. God Bless you!
And Congrats Dan- strong work.

Comment #184 - Posted by: Kathryn at December 4, 2005 8:39 PM

Normally I let MFBunch post for me but today I thought what the hell! I was proud of our times even though we still don't have the rings for the muscle ups. They would make a great Christmas gift while we are here in Iraq though!!

WOD: dropped rx'd weight to 115lbs, subbed 3pu and 3 dips for 1 muscle up!

Time: 11:17!!!

Comment #185 - Posted by: Joey D at December 4, 2005 8:39 PM

team tikrit:
subbed 115#, 21/21 pullups/dips
mfbunch: 10:38, broken as follows:
1st set unbroken
2nd set pullups/dips broken into 3x7/7
3rd set same pu/d, hpc broken 4/3/3
biggest thing hurting was the lungs! finished (after stretching) w/wall sit for time, around 3 minutes or so

Comment #186 - Posted by: mfbunch at December 4, 2005 8:43 PM

yeah Dan, must have been a slip of the tounge. And for those asking my BTW is 190.

Comment #187 - Posted by: J Jones at December 4, 2005 9:56 PM

A sexy 190.


Comment #188 - Posted by: Dan Silver at December 4, 2005 10:07 PM

Congrats to Dan! A fine example of the kind of people we get here...;-)

Comment #189 - Posted by: Alexander Karatis at December 4, 2005 10:21 PM

Subbed 21pu/21dips for the muscle-ups
Stayed with 135 on the hang cleans

Comment #190 - Posted by: MurphIZ at December 4, 2005 11:31 PM

Did squats, lunges, push-ups, and abs tonight. Trying to loosen up for tomorrow since I've taken a few days off.

Comment #191 - Posted by: Dmh6482 at December 4, 2005 11:37 PM

50 squats
28 pulls/dips
10 135lb hang cleans


Great work in the video...nothing like watching great athletes at work.

Congrats to Dan!

Comment #192 - Posted by: MGV535 at December 5, 2005 3:35 AM


pullups & dips/pushups
135 lb HPC

Comment #193 - Posted by: Mulcahy at December 5, 2005 3:48 AM


Comment #194 - Posted by: dm south shore at December 5, 2005 4:19 AM

50 squats
3 pullups/3 dips x 7
95# hand clean x 10

3 rounds


Comment #195 - Posted by: zman at December 5, 2005 4:28 AM


3 rounds of
50 squats
28 dips
28 bent-over rows (40 lb db)
10 hangcleans (75#)

Comment #196 - Posted by: emily h. at December 5, 2005 4:59 AM

as rxed.
MU done hanging rings in power-rack so full lockout was not possible.
Wish I had an answer to this performance, plays into my strengths - reps were short enough for me to be able to take advantage of my speed?

Comment #197 - Posted by: Jerry Hill at December 5, 2005 5:08 AM

First time WOD. Time: 23:29. Sub 3d/3p for M-ups. Suckkng wind after round 2. TommyKrackCorn

Comment #198 - Posted by: TC at December 5, 2005 5:45 AM

Officer Silver, thank you for your excellent work manning the thin blue line...

Comment #199 - Posted by: Mike Mueller at December 5, 2005 6:05 AM

Congratulations Dan!

10:25 minutes
subbed 21 Pull-ups and 21 Dips for 7 Muscle-ups

Great sensation in lungs and forearms afterwards.

Comment #200 - Posted by: John Murphy at December 5, 2005 6:07 AM

subbed 3pull ups and 3 dips for each mu

Comment #201 - Posted by: Hartman at December 5, 2005 6:50 AM

A day late, but only because I was Squadron Duty Officer for the past 24 hrs...
CFWU x3 - PU&Dips
12:42, no MU did 21 pulls/dips, did then 1 pu/1dip until I reached 21 of each, is that cheating, it gave a great ROM on each rep, also didn't feel like good form w/135, so I did 105#
Felt great, cooled down w/ 150ft farmerwalk w/35# plates, Turkish getup x3 w/25# ezbar, 3x50ft 25#DB waiter's walk & 5x snatch w/45# bar

Comment #202 - Posted by: John H. at December 5, 2005 6:52 AM

and GREAT JOB DAN! I'm a Marine, Dad and Big brother are Philadelphia area Police, I truly appreciate all that those wearing the sheild do for America! Well done!

Comment #203 - Posted by: John H. at December 5, 2005 6:53 AM


completed 2 MU's then had to go to alternates for MU's, all other exercises as rx'd

Comment #204 - Posted by: Sully at December 5, 2005 7:06 AM

Ugh, slow going on this one. Subbed PU/dips 3 for 1 for MUs. Approx 27 minutes total (no stop watch). Cleans were slow, especially the last set.

Comment #205 - Posted by: RickB at December 5, 2005 7:09 AM

Congratulations Dan!

Annie, Eva, Nichol- Wow!

Comment #206 - Posted by: Patrick Kennedy at December 5, 2005 7:30 AM

sub 4 Pull-up + 4 bar dip for each MU and 115# clean


It was the pull-ups today. Just slogging through to the bitter end.

Comment #207 - Posted by: EMelton at December 5, 2005 7:42 AM


Completed 3 rounds of:
50 squats
21 pullups/21 dips
10 power cleans(135lb)

Comment #208 - Posted by: Lars at December 5, 2005 8:17 AM

13:00, 21p.u. /21 dip MU substitution

Grip was the limiting factor on HPCs... lost the bar on the 3rd set, rep 10 going up. Very happy with my new bumpers and platform.

Comment #209 - Posted by: Andrew Trueblood at December 5, 2005 8:23 AM

had to do the sub thing, used 3 pullup, 3 dip substitution. intro'd my brother-in-law to the WOD...

17:28 me
28:30 bro-in-law

both met pukie...

Comment #210 - Posted by: stokedaddy at December 5, 2005 9:05 AM

As far as the video - truely inspiring.

I can't help but think that if I trained with half the intensity of those three women, I'd be twice the athlete I am today. Great job ladies!

Congratulations Dan.


Comment #211 - Posted by: T_Sprague at December 5, 2005 9:21 AM

14th WOD...

3 rounds of:
50 Squats
21 ring pull-ups + 21 ring dips
95 pound Hang power cleans, 10 reps


Comment #212 - Posted by: leejaime97 at December 5, 2005 9:27 AM

Did it at home, had to sub:
50 squats
21 pullups
21 pushups
20 hang squat cleans with around 75#
time: 21:21

Comment #213 - Posted by: RonS at December 5, 2005 9:27 AM

Should mention for future reference that none of us could do muscle ups so we subbed 21 PU's and 9 ring dips for the muscle ups.

Comment #214 - Posted by: Matt McKinley at December 5, 2005 9:41 AM

115lb cleans and 3x pullups and dips.

Comment #215 - Posted by: Mike_h at December 5, 2005 10:06 AM

50 squats
21 p/u's
21 dips
10 95# HPC's
3 rounds
20 min's

Comment #216 - Posted by: Travis Braddock at December 5, 2005 11:04 AM

Dan, congrats and well deserved.

If it weren't for you doing what you do there, we couldn't do what we do here.

Semper Fi,


Comment #217 - Posted by: lanedj at December 5, 2005 11:06 AM

Congratulations! I'm sure it was well-deserved.
Way to go!

Comment #218 - Posted by: Frank DiMeo at December 5, 2005 11:07 AM

Just so proud of my little Danny.

sniff, sniff.

Seriously, awesome job Rumblefish.

Comment #219 - Posted by: Ron Nelson at December 5, 2005 11:12 AM

couldn't do the wod yesterday so I'm a day behind. Anyway I did all the squats and cleans (95#) unbroken, as well as the first set of muscle ups, the next two sets were pretty broken though. I also had to go from my upstairs bedroom were I keep my weights to the backyard where my ring are hanging, don't know if this contributed to much to my time however as it gave me slightly longer rest breaks.

Comment #220 - Posted by: Adam DV at December 5, 2005 11:17 AM

20:50, w/ mods:

- 21 pullups & 21 dips per round (instead of MU)
- 135 lbs on the HPC first round, 115 on rounds 2 & 3

Comment #221 - Posted by: davidjwood at December 5, 2005 11:34 AM


subbed PU/Dips 4 - 1 ratio, for MU
and 105 for HPC.


Congrads Dan

Comment #222 - Posted by: Wayne at December 5, 2005 11:54 AM

did 95lbs...too light...should have used 115 (next time)

been practicing mu's...much better...used a little foot assist, but other than that i pretty much got them

time - 12:30

Comment #223 - Posted by: gregg g at December 5, 2005 11:57 AM

As rx'd 10:05

Comment #224 - Posted by: PFEIFER at December 5, 2005 12:46 PM

17.37 doing 3 pullups and 3 dips as a sub. 60kg weight. Use 65kg next time.

Comment #225 - Posted by: Matt Townsend at December 5, 2005 12:46 PM

Sorry, 40kg, use 45kg next time.

Comment #226 - Posted by: Matt Townsend at December 5, 2005 12:47 PM

14:17 as rx'd

Comment #227 - Posted by: Kurtis Bowler at December 5, 2005 1:16 PM

21 pullups + 30 pushups (dips still a problem) each round
95 lbs. for HPCs (wrist/thumb still a problem but felt pretty good today)


Wow, incredible work, ladies.

As a San Francisco resident, a heartfelt "Thanks!" to Dan Silver and his colleagues.

BWt = 155

Comment #228 - Posted by: Rene' at December 5, 2005 1:40 PM

Hey Annie, Eva, or Nicole from that video....any of you single? That was badass!

Comment #229 - Posted by: Jay at December 5, 2005 2:14 PM

Had to do some exercise substitutions due to lacking equipment:

3 rounds of-
50 Squats
12 pullups
12 dips
10 Kettlebell snatches each arm

Time: 19:59

Comment #230 - Posted by: Simon at December 5, 2005 4:04 PM

3 rounds of the following:
50 squats
7 muscleups
10 ea. (l/r hand) hanging high pulls with 75# db.

Comment #231 - Posted by: Mike Joyce at December 5, 2005 4:24 PM

Read Dan's account of the evening leading to the medal. Amazing.
E-mail him for a copy. It's a must read.

Comment #232 - Posted by: Ron Nelson at December 5, 2005 6:03 PM

About 25 mins.

3 rounds of:

50 squats
21 chair dips
128 lb. hang power cleans

Power cleans were the hardest. I usually did just 2 at a time (had 4 reps once). Wasn't able to do my modified pullups because bar was used for power cleans. Upper traps are very sore afterwards.

Comment #233 - Posted by: Alfie at December 5, 2005 6:33 PM

10:04 as RXed

Some of the muscle-ups were spotted.

My partner Mike put out a killer performance and finished in 10:23 (I think).

Way to get some Mike.

To the ladies in the video, you were all absolutely inspiring. Thank you!

Comment #234 - Posted by: Rajesh at December 5, 2005 7:29 PM

Been out of the loop for a few days - TDY

This one was a bear

All squats unbroken
MUs: no transition, pullup from the kness then jump assist into the dip, take negative as deep as I could through the transition
HSCs: as Rxd, though I thought about lowering the weight. sets of 3 to 4


Comment #235 - Posted by: robp at December 5, 2005 8:50 PM


Muscle ups modified from seated on the floor to full tucked pull up, Stand and do a bottom to bottom dip

Cleans w/ 115

intense work out, finished with a stitch in my side... first time to experience that.

Comment #236 - Posted by: Baron at December 5, 2005 10:18 PM

12:58 as written. Muscle Ups were all singles. Squats unbroken at 40/minute pace. Cleans were broken into 5/3/2 for the first two rounds and 4/3/3 for the last round.


Comment #237 - Posted by: gene at December 5, 2005 10:35 PM


Instead of muscleups did a pullup immediately followed by a dip on the dip bars and repeated this 7 times.

Comment #238 - Posted by: Robin (in Tokyo) at December 5, 2005 10:58 PM

11:42' as Rx'ed.

Comment #239 - Posted by: Scott H at December 6, 2005 6:12 AM

24:51 Sub'd 21 PU's and 21 Bar Dips per round for MU's.


Comment #240 - Posted by: T_Sprague at December 6, 2005 8:33 AM


sub 3 x 7 dips, 3 x 7 pulls, 115# hang power clean

Comment #241 - Posted by: Mike N at December 6, 2005 12:44 PM

22:46 as Rx'ed except 21 pull-ups and 21 dips for the muscle ups

Comment #242 - Posted by: NANCE at December 6, 2005 12:47 PM

WOD as Rx'd (21 pullups and dips)
17 min

Comment #243 - Posted by: Sdfgh at December 6, 2005 12:51 PM


squats to a 12in box
heavily assisted muscle ups...feet on box and jumping into dip
65lb hpc

Comment #244 - Posted by: Megan S. at December 6, 2005 1:27 PM

Subbed Weighted PU's x2 w/ 10# & 3 Dips for 1 MU.
Did full power cleans because I'm stupid and didn't read it right. Hurt my time (and legs) big time.

Comment #245 - Posted by: Ravi at December 6, 2005 1:36 PM


Had to sub-21 dips/pull-ups for Muscle ups

Comment #246 - Posted by: Karl from Champaign, IL at December 6, 2005 2:44 PM

IMO the best effort went to ...Nicole.

but Annie and Eva kick ass!

My wife was just AMAZED at you ladies...then wondered..."I wonder what they do for real jobs?" :)


"Outstanding, Red Team. Get you a case of beer for that one!"

Comment #247 - Posted by: TimW at December 6, 2005 9:24 PM

BW = 203
As Rx, 62.2 kilos barbell
Round I >6
Round II >12
Total = 18:50.95

After the first round most of the Muscleups were major circus kips, and it was the MU's that slowed me the most, even longer than breathing.

I've been following the 3 days a week WOD setup on Coach Rutherford's Fitness Conduit blog, and the break has done me wonders, but when I saw that video, (and I will admit I laughed at the expression of pain on Annie, Nicole and Eva's faces, sort of knowing the feeling), I couldn't wait to get me some of this WOD. It looked a lot easier on the video.

Comment #248 - Posted by: jimc at December 6, 2005 10:20 PM


tried not to cheat, but where I ended up having to hang the rings, my feet did touch the ground on the muscle ups. I could tell I pushed off a few times.

Comment #249 - Posted by: rob barnum at December 6, 2005 10:30 PM

I am a wuss. 14:30 for a time. Don't have I subbed 12 pull-ups and 12 bench presses at body weight (180) for the muscle ups. Did the cleans at 115.

Comment #250 - Posted by: Steve at December 7, 2005 7:07 AM

Those girls humbled me...25:00 using 115lbs for cleans and subbing 3 dips/3 pull-ups for muscle ups.

Comment #251 - Posted by: Matt Kelley at December 7, 2005 11:31 AM


As rx'd

Rounds were broken with the exception of bar MU, they went smooth (7, 7, 6 + 1).

Cleans were limiting. Attempted full squat cleans but didn't get A2A...barely parallel on all.

More practice required.

Comment #252 - Posted by: Kramer at December 7, 2005 11:56 AM

17.13 as written
got sets of 4 and 3 doing muscle ups.
hang power cleans with 135
all sets except squats were broken.

Awesome work ladies and congrats Dan


Comment #253 - Posted by: Jeremy at December 7, 2005 1:14 PM

3mi run: 30:18 SAD
Followed by Rxd w/ 95# cleans: 14:30

Comment #254 - Posted by: Isaac at December 8, 2005 9:12 AM

16:54 as rx'd

Comment #255 - Posted by: dev at December 8, 2005 11:32 AM

~30 mins. substituted 15 pullups/dips for 7 muscle ups. No 3rd set of power cleans @ 95. Hurts. 3rd WoD!

Comment #256 - Posted by: cd at December 8, 2005 11:41 AM

115# for cleans, otherwise as Rx'd


Comment #257 - Posted by: TKlink at December 8, 2005 12:25 PM

Who sings the song in the First part of the Video? The Ladies were Incrdible!!

Comment #258 - Posted by: Steve-V at December 8, 2005 2:00 PM

Joe (done on 12/4)- 8:57 with assisted muscle-ups.

Ruby (done 12/7)- 20:32 subbed 21 pull-ups and 21 dips for muscle-ups and used 55# for cleans.

Jason (done 12/7)- 14:44 with assisted muscle-ups.

Comment #259 - Posted by: Joe M. at December 8, 2005 4:02 PM

3 Rounds for time:
50 Squats(1st rnd only unbroken)
21 Pullups(all broken)
21 Bench Dips(rings wrapped as gift 4 bro till i get my elite rings-Merry Christmas to myself)
10 95# DB Cleans (should have done 15)

Comment #260 - Posted by: P3po at December 8, 2005 4:46 PM

12:21 with TKlink at 115# cleans.
should have gone heavier

Comment #261 - Posted by: Scott Wedemeyer at December 8, 2005 5:27 PM

22:52 Slow time due to 3-1 pull up/dip sub for muscle ups.
Squats kicked ass. The cleans hurt real bad.

I realize I am not fit to carry the dirty gym clothes of Annie, Nicole, and Eva.

But would really like to.

Comment #262 - Posted by: Ron Nelson at December 9, 2005 8:07 AM

completed on 12/9

cfwu x3

WOD: 14:16

Comment #263 - Posted by: ediddy at December 9, 2005 8:44 AM

Thought I'd get the last word in. Thanks, everybody, for the kind words and support. It's serving the people like those found here on CF that keeps me interested in my line of work. Ya'll rock.


Comment #264 - Posted by: Dan Silver at December 10, 2005 7:20 PM
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