December 4, 2005
3 rounds for time of:
135 pound Hang power cleans, 10 reps
Post time to comments.
With 95 pounds Annie 9:47, Eva 10:16, Nicole 12:51 [video]
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!
way to go dan! thankyou for all you do
What is a good substitution for the muscle-ups?
after watching this video, I kinda regret not going to UCSC for college.
Joey, check Lynne Pitt's FAQ http://www.mitymous.net/weights/xfitfaq.htm
"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.
Nicole, you gave one hell of a performance. This is one inspiring video.
So that's what dan silver would do...
Wow, inspiring vid. You girls are awesome!! Dan, congratulations, you're inspiring as well!
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.
"...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.
All right, Dan!
Proud of you, brother. :)
I keep telling you you're cool Dan! Congrats.
Congrats Dan and Thanks!
Annie, Eva, and Nicole -Great video!! Very inspiring. The kids and I watched and cheered
but the music ... another miss. But thats why
God made on/off switches.
u Ladies are the real deal
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...
I can't wait. This one is going to be fun.
You mean Dan Silver actually exists? I thought he was some kind of mythical Superhero...
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?
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.
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.
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!!
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.
I guess you'll have to change it to Medal of Valor mile.
What can I say, they put really cool stuff in Crackerjack boxes these days.
Thanks everbody, especially Coach and Lauren. Ya'll flatter me.
We said it all along: Dan Silver Rules.
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.
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.
Well done, Mr. Silver, well done!
Any suggestions for alternatives to muscle ups? I am a newby and don't have the equipment (yet).
A common sub for muscle ups is 3 or 4 dips and 3 or 4 pullups for each muscle up.
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.
in the words of the immortal Herbie Hancock..."Rockit"!
"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
Rest day for me... Congrats Dan Silver. That is excellent.
Just got done watching that video. Damn. Speechless, but I'll add two words - Motivating (and) hot. That, my friends, is fitness in action.
Wat to go Dan!
Wat to go girls.
I wish I had abs as good as Eva's. Lovely.
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...
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.
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.
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.
50 Air Squats
21 dips - behind back on bench (too easy)
Dropped Hang Clean to 95#
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!!)
Congrats Dan Silver! Keep up the good work and stay safe.
135 felt really heavy, so I subbed 120.
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!!
congratulations Dan...can we see the citation/text ?
Contratualtions Dan. Details on the events?
Kick ass video Ladies! I was cheering out loud for Nicole at the end! (anyone else do that?)
WWDSD is a hard standard to live up to.
3 rounds of:
4 ring chins/4 ring dips x 7
Congrats Dan and nice work ladies
Way to gut it out Nicole, you've got some.......
Awesome video! Really emphasizes the targeted level of intensity in a typical WOD.
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...
Those of you who seem to have perpetual music issues really need to get a life.
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>>>?
PS hey.. DAN spelled backwards is NADs!!!!!!!!!!
Congratulations again Dan!
Subbed 21 pull ups and dips; power clean was 115 Lbs
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
Great work-you are amazing.
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.
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.
Team Ruthless CF Va
time was 7:18
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
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.
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"
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.
Good on ya Dan, and thank you!
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
"You mean Dan Silver actually exists? I thought he was some kind of mythical Superhero..."
pull-ups/ring dip sub 21
Where can we read the details behind the award?
Subbed 21 assisted pullups and 21 chair dips for muscle-ups.
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!
Subbed jumping muscle ups with bottom of rings ~3" above my head.
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)?
WOD 3 sets W/
50 Squats fo 20# d-max ball
21 pull-ups/21 dips
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!
Medal of Valor!
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.
Subb'd 15 pull-ups/15 dips for muscle-ups
105 pound hang power clean
subbed 21/21 for 7 muscle ups
3rds fo time
all muscleups jumping
95# was heavy for me
assisted self through transition of muscle ups... still hard!
Great WOD... and what an inspiration Nicole, Annie and Eva!!!!!!
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.
Pardon my forgetting to include this in my first post.
sub'd 115# on hang power cleans
had to use foot assist on last few mu's each round
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
Forgot to mention, added ~200m run each way between tree branch rings were hung from and the barbell in my apartment.
sub'd pull ups for muscle ups and load was 95#
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.
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.
Sub 95#, 3-1 pu/dips for mu's
wu=stairclimb 11 min with one peak, short stretch cooldown
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!
Just watched that video. AWESOME work ladies!!!
Where can we buy a set of rings at?
Warmed up with some handstand attempts and forward tumbles.
50 squats (butt to basketball)
3x (7pullups, 7 dips)
10x 115lb hang power clean
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.
Thanks for the info Jesse.
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!
subbed 21 pullups/ring dips each round for MU's
load was 120lbs
That video made me want to go to the gym and get some. Great work girls. Nicole, way to stay in the fight!
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.
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.
To all the boys and girls in blue, thanks for keeping our streets safe. You are appreciated.
sub: 21 pull ups and 7 ring dips for muscle ups
sub: 95lbs for 135lbs (not proud of that!)
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!!
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.
I forgot again.
Good job Dan.
Subbed 65lb dumbbell hang power cleans.
All muscle ups on rings and performed as singles.
Talked my wife into doing this one with me:
35 body rows, 35 assisted dips
10 hang power cleans 50lbs
by 3 rounds
Nice work on the video ladies.
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.
Steel Will brother. Steel Will
Phenomenal! You ladies are are truly showing what "forging elite fitness" means!
Substituted 3Pu's + 1"Transition"(getting over the bar) + 3bar dips X 7 for the MU's.
Also I used 95 for HPC's.
did have to lower weight on PC to 105 which was discouraging.
subbed 21 chins/21 dips per round for muscle ups
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
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!
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.
1/2 volume WOD:
3 rounds of
10 hang cleans, 75lbs.
sets unbroken, except for last 2 rounds of MUs (2,2)
first time getting consecutive MUs.
115 pc. Next time will use 95, left shoulder's acting funny.
3x 50 squats
3 x 21 dips
3 x 21 'attempted' PUs (some full range, some...not)
3 x 135 x10
What a great hangover workout!
26:11 Subbed MU's for 21 PU's and dips.
10:43 with jumping muscle ups, and 115#.
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.
10:06... Had to do jumping muscleups.
3 mile run 30:18
as Rxd : 14:30
subbed 95# cleans
jumps used for MUs
No subs. My squats got slower each set, but my muscle ups and cleans got faster each set. MUs broken each set.
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).
Did 20 pu's and 20 dips each round.
Nice work girls!!
90lbs on the bar
did squat like the video
12:49 used 115 lbs sud 14 pull ups 14 dips for muscle ups.
bar muscle ups
60kg hang power cleans
sub'd 21 pullups/21 dips per round
95lbs hang power clean X 10
Subbed 21 pullups & 21 dips for the muscle-ups, and used 115 lb for the cleans.
135lb hang cleans
Squats and HC were easy, dips and pull-ups got me.
Post workout, 258lbs
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.
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.
John Whitmore: 28:00
Matt McKinley: 26:45
Tad Turpen: 29:45
Thanks for the workout coach
Now, *that* is a video worth posting. Thanks.
Eva, Annie, Nicole--you inspire me, as always.
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
-some good solid times being posted out there, good job. nice video ladies. good job dan silver
21 dead-hang PU's
115# cleans (1st round); 95# cleans (round 2/3)
7x 3 pullups/ 3 ring dips
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)
(36 intervals total)
then practiced rope climbs, ring dips, and ring pushups.
Finished with suicides and bearlcrawls on the B-Ball court.
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:
10 Hang Cleans, 135 for first 5 reps, 95 after
Humbled after this first workout, and ready to improve.
Used 95# for HSQC's, heavier next time.
Nicole, you're still my hero!!!
meant Hang Power cleans
sub Muscle-ups for 3:3 pullup/dip
115 hang power cleans
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!
Subbed 95# hang clean after the first round,
subbed 21 pullups and 21 dips for the muscle ups
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
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.
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.
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.
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).
24.30, only managed 4 total MUs so subbed 2x ring dips and pullups for remaining reps
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.
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
Hey I forgot to mention it took me a full 00:24:16, damned Hang Cleans
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.
Taking a few days off from the WOD. Played 3 games of racquetball. I was better conditioned he had more skill.
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
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.
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.
(4 bar-pulls / 4 ring-dips) x 7
115# hang clean
Fantastic job, ladies. Highly inspirational ;)
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.
17:07 (lots of running between bars)
50 good ROM squats
135# hang power cleans
MacD - Great job on the time; keep it going!
21:20 with 95lb cleans, and only 3x3 dips and pullups for each round of muscle-ups to minimize waiting around.
21 dips/21pull ups
135 hanging power clean x 10
20:15. Ran out of air on a regular basis.
28 pullups/28 dips
10 135 hang power cleans
3/3 dips and PU for MU
115 lb cleans
3/3 dips(#12) and PU(#14) for MU
45 lb cleans
Absolutely amazing, ladies! Inspiring to say the least. God Bless you!
And Congrats Dan- strong work.
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!
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
yeah Dan, must have been a slip of the tounge. And for those asking my BTW is 190.
Congrats to Dan! A fine example of the kind of people we get here...;-)
Subbed 21pu/21dips for the muscle-ups
Stayed with 135 on the hang cleans
Did squats, lunges, push-ups, and abs tonight. Trying to loosen up for tomorrow since I've taken a few days off.
10 135lb hang cleans
Great work in the video...nothing like watching great athletes at work.
Congrats to Dan!
pullups & dips/pushups
135 lb HPC
3 pullups/3 dips x 7
95# hand clean x 10
3 rounds of
28 bent-over rows (40 lb db)
10 hangcleans (75#)
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?
First time WOD. Time: 23:29. Sub 3d/3p for M-ups. Suckkng wind after round 2. TommyKrackCorn
Officer Silver, thank you for your excellent work manning the thin blue line...
subbed 21 Pull-ups and 21 Dips for 7 Muscle-ups
Great sensation in lungs and forearms afterwards.
subbed 3pull ups and 3 dips for each mu
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
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!
completed 2 MU's then had to go to alternates for MU's, all other exercises as rx'd
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.
Annie, Eva, Nichol- Wow!
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.
Completed 3 rounds of:
21 pullups/21 dips
10 power cleans(135lb)
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.
had to do the sub thing, used 3 pullup, 3 dip substitution. intro'd my brother-in-law to the WOD...
both met pukie...
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!
3 rounds of:
21 ring pull-ups + 21 ring dips
95 pound Hang power cleans, 10 reps
Did it at home, had to sub:
20 hang squat cleans with around 75#
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.
115lb cleans and 3x pullups and dips.
10 95# HPC's
Dan, congrats and well deserved.
If it weren't for you doing what you do there, we couldn't do what we do here.
Congratulations! I'm sure it was well-deserved.
Way to go!
Just so proud of my little Danny.
Seriously, awesome job Rumblefish.
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.
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
subbed PU/Dips 4 - 1 ratio, for MU
and 105 for HPC.
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
17.37 doing 3 pullups and 3 dips as a sub. 60kg weight. Use 65kg next time.
Sorry, 40kg, use 45kg next time.
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
Hey Annie, Eva, or Nicole from that video....any of you single? That was badass!
Had to do some exercise substitutions due to lacking equipment:
3 rounds of-
10 Kettlebell snatches each arm
3 rounds of the following:
10 ea. (l/r hand) hanging high pulls with 75# db.
Read Dan's account of the evening leading to the medal. Amazing.
E-mail him for a copy. It's a must read.
About 25 mins.
3 rounds of:
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.
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!
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
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.
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.
Instead of muscleups did a pullup immediately followed by a dip on the dip bars and repeated this 7 times.
24:51 Sub'd 21 PU's and 21 Bar Dips per round for MU's.
sub 3 x 7 dips, 3 x 7 pulls, 115# hang power clean
22:46 as Rx'ed except 21 pull-ups and 21 dips for the muscle ups
WOD as Rx'd (21 pullups and dips)
squats to a 12in box
heavily assisted muscle ups...feet on box and jumping into dip
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.
Had to sub-21 dips/pull-ups for Muscle ups
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!"
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.
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.
I am a wuss. 14:30 for a time. Don't have rings..so I subbed 12 pull-ups and 12 bench presses at body weight (180) for the muscle ups. Did the cleans at 115.
Those girls humbled me...25:00 using 115lbs for cleans and subbing 3 dips/3 pull-ups for muscle ups.
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.
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
3mi run: 30:18 SAD
Followed by Rxd w/ 95# cleans: 14:30
~30 mins. substituted 15 pullups/dips for 7 muscle ups. No 3rd set of power cleans @ 95. Hurts. 3rd WoD!
115# for cleans, otherwise as Rx'd
Who sings the song in the First part of the Video? The Ladies were Incrdible!!
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.
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)
12:21 with TKlink at 115# cleans.
should have gone heavier
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.
completed on 12/9
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.