Saturday 110101

Rest day
No classes at MCF
Happy New Year

Friday 101231

WOD
"Lynne"
5 rounds for max reps
Body weight bench press
Pull ups

Post reps for each round and notes to comments.

Thursday 101230

5:30 am class only

WOD
21-15-9 rep rounds of
box jumps  24/20
burpees
knees 2 elbows

post times and notes to comments

Wednesday 101229

Class schedule thru Jan. 08
We 12/29 all classes
Th 12/30 5:30 am only
Fr 12/31 no 5:30 am class.  All other classes as normally scheduled
Sa 01/01 no classes
Mo 01/03 5:30 am only
Tu 01/04  no 5:30 am class.  All other classes as normal
We 01/05 all classes
Th 01/06 all classes
Fr 01/07 all classes
Sa 01/08 no classes

WOD

5 rounds for time
15 wall sprints  (50' down and back)
15 overhead squats  95/65

post times and notes to comments

Tuesday 101228

WOD
"Rowing Hellen"
3 rounds for time:
500 m row
21 kb swings  1.5/1 pood
12 pull ups

post times and notes to comments

Monday 101227

WOD
"crossfit total"
the total amount of weight lifted in a
1RM effort of
back squat
shoulder press
deadlift

you have three attempts at each lift.

post total and notes to comments

Saturday 101225

Rest day
No classes at MCF.
Merry Christmas to everyone.

Friday 101224

WOD
merry christmas!

Tomorrow is open gym from about 9:30
to 2:00 or 3:00. When you come in you
will receive a gift. On the gift is a
workout. Do the workout and have a great
holiday.

post notes to comments.

Thursday 101223

WOD
50 double unders
25 pull ups
25 push ups
40 double unders
20 pull ups
20 push ups
30 double unders
15 pull ups
15 push ups
20 double unders
10 pull ups
10 push ups
10 double unders
5 pull ups
5 push ups
for time

post times and notes to comments

Wednesday 101222

WOD
AMRAP 12 min
200 m row
100 ft walking lunge
20 sit ups

Post rounds and notes to comments

Tuesday 101221

WOD
6 rounds for time
7 burpees
14 front squats  65/45
21 box jumps  24/20

post times and notes to comments

Monday 101220

WOD

AMRAP 8 min
push press 95/65
every min on the min
perform 5 OHS with your barbell

Post reps and notes to comments

Saturday 101218

WOD
mystery wod

Post results and notes to comments.

Friday 101217

WOD
"Brenton"
5 rounds
bearcrawl 100 ft.
broad jump 100 ft.
Every 5 broad jumps, do 3 burpees

post times and notes to comments.

Thursday 101216

WOD

3 rounds for times
row 1000 m
rest 3 min.

post times and notes to comments

Wednesday 101214

WOD
21,15,9 rep rounds of
SDHP  95/65
burpee box jumps  24/20

post times and notes to comments

for a burpee box jump, jump onto a box as you jump out of your burpee.

Tuesday 101214

WOD

AMRAP 20 min
10 push ups
20 sit ups
30 squats

post rounds and notes to comments

Monday 101213

WOD
3 clean & jerk 185/135
Every min on the min
For 10 min.

Burpee penalty -
for every rep you do not complete
during the 10 min, you will be charged
5 burpees.

Post minutes completed, burpees, and notes to comments.

Saturday 101211

WOD
teams of 2
AMRAP 15 min
wall sprints

If you're partner is running, you must hold
a plank position. (elbows and toes)

post # of sprints and notes to comments.

Friday 101210

WOD
5 rounds of
50' overhead walking lunge 25/45
21 burpees

Post times and notes to comments

Thursday 101209

WOD
5 rounds
7 deadlift 275/185
21 double unders
for time

Post times and notes to comments

Wednesday 101208

WOD
2 rounds for time
500 m row
15 pull ups
50 squats
15 pull ups

Post times and notes to comments

Tuesday 101207

Pearl Harbor Memorial. Hawaii.
December 7, 1941-a date which will live on in infamy- FDR

WOD

5,10,15,15,10,5 rep rounds of:

thrusters  95/65

toes to bar

post times and notes to comments



Monday 101206

WOD
"Max Reps"
One set per movement
2 min rest betwwn efforts

-wall ball shots
-pull ups
-kb swings  (heavier rather than lighter)
-push ups

post reps per movement and notes to comments

Saturday 101204

WOD
Teams of two, for times and rounds:
2 rounds-
Team member 1 rows 500m
while team member 2 does
AMRAP (row time)
5 pull ups
10 push ups
15 squats
when the row is complete teams switch.

post rounds, times and notes to comments

Friday 101203

WOD
100 med-ball clean & toss 20/14
(toss is defined as a wall-ball shot)
for time
Every min on the min, you must pick up
your ball and run 1 wall sprint (50' down and back)

Post times and notes to comments.

Thursday 101202

WOD
7 rounds for time:
10 pull ups
10 kb swings  53/35


post times and notes to comments

Wednesday 101201

CrossFit Christmas Cards.  Available @ the CrossFit Store

WOD
30 back squats  185/135
row 1000 meters
for time

post times and notes to comments

Tuesday 101130

WOD
box jump for max height
+
AMRAP 12 min of:
7 box jump 
10 push press

box jumps @ 80% of max height just established with a minimum box height of 24" for guys and 20" for girls.
weight for push press is 115/75

post jump heights, rounds and notes to comments

Monday 101129

Barefoot Running


Speaking of running, give this article a read. And remember, proper training does not mean extra running.

Marathons Damage the Hearts of the Less Fit Runners for up to Three Months, MRI Data Suggests - Science Daily

WOD
30 HSPU
40 pull ups
50 swings  53/35
60 sit ups
70 burpees
for time

post times and notes to comments

Saturday 101127

WOD

Death by wall sprints/squats
1 sprint (down and back) and 2 squats the first min.  2 sprints and 4 squats in the second.
3 and 6, 4 and 8 etc.  continue until you can no longer complete the work in one min.

post notes, mins and reps to comments

Friday 101126

Only 2 class times today. 11:30am & 1:00pm
Enjoy your holiday weekend.

WOD
"Annie"
50,40,30,20,10
Sit ups
Double Unders

Post times and notes to comments

Thursday 101125

Turkey WOD

tomorrow's workout begins at 9:00 am.
details about the WOD will be released
after we see how many and who show up. 
prepare for a fun and challenging kick off
to the holiday season.  And remember that
you all know how you should eat, and
have proven that you can choose your food
wisely.   

post notes to comments

Wednesday 101124

WOD
4 sets of
AMRAP 3 min
3 power cleans
6 push ups
9 squats
Rest 1 min

Post rounds for each set and notes to comments

Tuesday 101123

WOD
for time 30,25,20,15,10,5 rep rounds of:
virtual shoveling (wmv / mov)
pull ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Thanksgiving day class @ 9:00am only.
Friday Nov. 26 class schedule is 11:30am and 1:00pm only.

post times and notes to comments

Monday 101122

WOD
Find your OHS 2 rep max
You have 20 min
then
AMRAP 5 min
5 wall ball
5 burpees
Post OHS, times, and notes to comments

Thanksgiving Day-9:00 am WOD only.

Saturday 101120

Mystery WOD

For you followers from out of town, pick one you missed recently.

Are you interested in a WOD Thurs morn?
(Thanksgiving) Let us know.

Post results and notes to comments

Friday 101119

World Challenge 19-Myrtle Beach, SC  2010

WOD
row 250 m
21 box jumps  24/20
42 sit ups
row 250 m
15 box jumps
30 sit ups
row 250 m
9 box jumps
18 sit ups

post times and notes to comments

Thursday 101118

WOD

Deadlift
1-1-1-1-1-1-1

post loads and notes to comments

Wednesday 101117

No 11:30am class today.

WOD
21, 18, 15, 12, 9, 6 of
Pull ups
Sit ups
With 100' walking lunge after each round
For time

Post times and notes to comments.

Tuesday 101116

WOD
6 rounds for time
10 thrusters
10 push ups
10 sit ups

Post times and notes to comments

Monday 101115

WOD
death by SDHP  95/65

do 1 SDHP the first min. 2 the second, 3 the third, etc
until you can not complete the number of reps in that min.

post number of minutes completed and notes to comments

Saturday 101113

WOD
Row 5 K

Post times and notes to comments

Friday 101112

WOD
3 rounds for time
30 swings 53/35
25 wallballs 20/14
20 pull ups

Post times and notes to comments

Wednesday 101110

Rest Day
Two days of competition down and two more to go before the finals on Friday. Check out firefighterchallenge.com to see all the details.
We visited CrossFit Myrtle Beach today and watch a few athletes do "Fran". It's been a good trip so far. See you all soon.

Post notes to comments

Tuesday 101109

Today's 9:30 class is postponed till 10:00 am

WOD
5 rounds for time
200 m row
20 box jumps 24/20

post times and notes to comments

Watch the on combat challenge on you computer @ FFCC.TV

Monday 101108

Class schedule this week:
Monday, Tuesday, Friday
Class times @ 9:30, 11:30, 4:30, & 5:30
No class on Wednesday or Thursday

WOD
"Tabata Something Else"
Pull ups
Sit ups
Push ups
Squats
8 tabata intervals of each movement, no rest between movements. Lowest rep interval of each movement is your score.

Post scores and notes to comments

Friday 101105

No 5:30 pm class tomorrow and no classes on Saturday 101106.
Next week Sam and I will be out of town competing in World Challenge 19
in Myrtle Beach, SC.  Watch the website for scheduling of classes.

WOD
3 rounds for time:
50 feet overhead walking lunge, right arm  53/35
50 feet overhead walking lunge, left arm  53/35
21 burpees

post times and notes to comments

Thursday 101104

WOD
AMRAP 2 min
Double Unders
Rest exactly 2 min
25-15-5
ring dips
wallballs 20/14

Post DU's, times, and notes to comments

Wednesday 101103

WOD
Run 200 m
30 swings 53/35
30 pull ups
Run 200 M
20 swings 53/35
20 pull ups
Run 200 m
10 swings 53/35
10 pull ups
Run 200 m

Post times and notes to comments

Tuesday 101102

WOD
2 rounds for time
25 back squats  155/95
25 burpees

bar starts on the ground and must be cleaned and pressed to the back

post times and notes to comments

Monday 101101

WOD
amrap 12 min
10 push up (unload hands @ bottom)
10 sdhp 65/95
10 sit ups

post rounds and notes to comments

Saturday 101030

Today's the day!  If you have not signed up, not to fear, you can sign up at the event.  We will be kicking things off at 9 am and running heats of 4-5 athletes until all have had the oppurtunity to complete the workout.  Thanks to all of you for signing up and makeing this a success.  We couldn't do this with your help.

WOD
"Grace"
clean and jerk  135/95
30 reps for time

post times and notes to comments

We will be counting on our gym members to volunteer as judges while others workout.  Good luck and everyone have a great time!

Friday 101029

Saturday is Barbells for Boobs!  If you have not signed up you still can, by using the link on this page.  Or, just bring a check for $35 made out to "Mammograms in Action" with you at 9 am Saturday morning.

WOD
run 1 mile
rest 10 min
run 1 mile
each for times

Early am classes may want to wear something warmer.

post times and notes to comments

Don't forget the "Progenex" link on this page for 10% off everything in the online store.  The protein and recovery shake mixes are getting great reviews from several athletes in the CrossFit community.

Thursday 101028

Don't forget, this Saturday is the Amazing "Grace" lifting barbells for boobs event.  We begin at 9am and this will be in place of our regularly scheduled classes. You need to sign up to participate. Even if you are a gym member. You DO NOT need to be a member to participate.

WOD
3 rounds for time:
10 overhead squat 135/95
row 250 m

post times and notes to comments

Those of you looking for a good protein recovery shake are in luck.  "Progenex" who has sponsored the CrossFit Games in 2010 is offering a 10% discount to all crossfitters.  Just click on the link on this page, just below the CrossFit Journal link, to recieve the discount on anything they offer in their online store.

Wednesday 101027

Don't forget, this Saturday is the Amazing "Grace" lifting barbells for boobs event.  We begin at 9am and this will be in place of our regularly scheduled classes.

WOD
"Cindy"
AMRAP 20 min.
5 pull ups
10 push ups
15 squats

post rounds and notes to comments

Those of you looking for a good protein recovery shake are in luck.  "Progenex" who has sponsored the CrossFit Games in 2010 is offering a 10% discount to all crossfitters.  Just click on the link on this page, just below the CrossFit Journal link, to recieve the discount on anything they offer in their online store.

Tuesday 101026

WOD

Deadlift
5,5,3,3,1,1

post loads and notes to comments


Those of you looking for a good protein recovery shake are in luck.  "Progenex" who has sponsored the CrossFit Games in 2010 is offering a 10% discount to all crossfitters.  Just click on the link on this page, just below the CrossFit Journal link, to recieve the discount on anything they offer in their online store.

Monday 101025

Here's the one you've all been waiting for.....

WOD
"Filthy 50"
50 box jumps 24" box
50 jumping pull ups
50 kb swings  1 pood
50 walking lunges
50 knees to elbow
50 push press  45lb
50 back extensions
50 wall ball shots  20/14 lb to 10'
50 burpees
50 double unders
for time

post times and notes to comments

Sunday 101024

REST DAY

" What does RX mean to you"

The term prescribed when it comes to workouts has become a badge of honor and a way of validating a person's performance. The weights prescribed are geared toward having a high power output and a theoretical "maximum" cyclic rate. If Fran is thought of as 45 thrusters at #95 and 45 pull ups and let's say the "best" time is 2:00 (120 seconds) which results in each rep in 1.33 seconds per with no time loss for transition. Add transition time between stations and then the cyclic rate is faster. We seem to hold performances like this as the standard. It is far from it. How many people can do a 2:00 Fran? Very very few. A 2:00 minute Fran is a mixture of genetic potential, training, and a god like tolerance for discomfort. How many people can really move that fast?

People often frame their success in terms of the extreme. The all or none relationship between training for the 2:00 Fran or Boston Marathon. Top 10 in the CrossFit Games or the Hawaii Iron man. Make it to the platform in the Olympics or why bother?. All of these are worthy goals and attainable by about the same percentage of people who have 2:00 Frans. Success and failure is often measured by people in terms of how close they are to the super elite performances and not on an accurate assessment of their current and true abilities. Your ultimate success depends on being there and getting better all the time.

Should a person feel "bad" about their performance doing Fran in 7:00 with #45 and jumping pull ups. Depends. If the last time the individual did Fran was with a #15 training bar in 12:00 then no - it is an absolute success. If the person is coming off of a car accident and inconsistent training as a results, they should have a lot of pride for toughing it out. If your last time you did Fran was 5:00 and your slow down is from a drinking and taco bell bender then you might want to rethink your life. Ultimately framing your performance in terms of you yesterday is better than comparing to elite performers. (Though comparing to the best out there is cool from time to time.)

Prescribed weights are guidelines. Guidelines dependent on several factors. Everyone who attends a CrossFit level 1 hears the mantra: Mechanics, Consistency, Intensity. Poor mechanics are a recipe for bad things. People who cannot have good mechanics in a movement needs to devote time to scaling the load and practicing the movements. Consistent training is the pathway to intensity. Training often enough to make good movement a habit and taking time develop the strength base to handle higher levels of intensity is essential to good training. Intensity is where all the good things come in. Working toward high levels of work capacity decreases body fat, increases lean muscle mass and tend to move health measurements in the right direction. Intensity without mechanics and consistency is like giving a 4 year old loaded gun.

The "right" prescription for each individual. First, check your ego at the door. Second, take time to learn how before you blast off. Your ego boost should come from doing it right, rather than doing it fast. Understand that fast is relative. Fast relative to Graham Holmberg or fast relative to what you did the last time? You know the answer. Enjoy the journey: Being better all the time is the quest. A life long journey of good health and quality of life does not happen in 2 months. It happens from a commitment to being better all the time. Consistently better all the time.

Your prescribed weight makes you better. Your prescribed weight is what you need to pull you along the journey of excellence. Your prescribed weight is what is right for you.

post thoughts to comments

Saturday 101023

WOD
as a team:
part 1
200 burpees
200 double unders
200 pull ups
200 box jumps  24"
rest 3 min
part 2
20 deadlift  315#
20 sled pulls
400 m run  (1 per)

post  notes to comments

Friday 101022

Free article form the CrossFit Journal. Do you subscribe to it? You should.
http://journal.crossfit.com/2010/10/blood-blisters-sexism-and-pull-ups.tpl

WOD
500 m row
+
amrap 12 min
10 knees to elbows
10 sit up burpees
10 jumping pull ups

a sit up burpee starts on your back. rock back and pull your feet over your head, then roll foward through a sit up to standing, jump with hands above head. return to the ground in the opposite order.

post row times and rounds to comments

Thursday 101021

WOD
front squats
1,1,1,1,1,1,1


Post loads and notes to comments

Wednesday 101020

WOD
Run 800 m
+
8 rounds of
8 pull ups
16 squats
+
Run 800 m
For time

Post times and notes to comments

Tuesday 101019

WOD
"strict" press 95/65
1 the first min, 2 the second, 3 the third.......
continue until you cannot complete the given
number of reps in that min.

+

tabata
lateral jumps over barrier 8-10" tall
ie parallette, loaded barbell, kettle bell, etc...

post completed rounds and reps, tabata score, and notes to comments

Monday 101018

WOD
"Jackie"
1000 m row
50 thrusters 45#
30 pull ups
For time

Post times and notes to comments.

Saturday 101016

WOD

"Grace"

clean and jerk 135/95
30 reps for time

This is the workout that we will be doing in 2 weeks
for "Barbells for Boobs". Think of this as prep for
that, cuz we need all of you to help us with anyone
else who may not be familiar with Crossfit on that day.

Friday 101015

Want better push ups? Check this out.

http://hundredpushups.com/

courtesy of CrossFit Omaha

WOD
5 rounds
run 200 m
12 burpees
21 squats

post times and notes to comments

no 4:30pm or 5:30pm class today.

If you have not already signed up for "Barbells for Boobs", do it soon. It's not too late. ---->

Thursday 101014

WOD
Back squats
5,5,5,5,5

Post loads and notes to comments

Olympic lifting class tonite 6:30pm

No 4:30pm or 5:30pm classes on Fri.

Wednesday 101013

You need to register for "barbells for boobs" by tonite at midnite in order to have your t-shirt for the workout day. click the link on this page to get the details.

WOD

10,9,8,7........1

KB swings 2 pood/1.5 pood

run 100 m between each set



post times and notes to comments.

Tuesday 101012

11 am class has been moved to 11:30 am

WOD
4 min row (calories)
rest 1 min
4 min box jumps 24/20
rest 1 min
4 min abmat sit ups
rest 1 min
4 min row (calories)

total reps for your score. count calories for the row.

post reps for each movement and notes to comments

Monday 101011

WOD
"Fran"
21-15-9 rep rounds of:
Thrusters 95/65
Pull ups

Post times and notes to comments.

Saturday 101009

WOD
As a team complete
50 burpees
50 swings
100 toe 2 bar
100 push ups
150 wall balls
150 double unders

teams of two or more depending on who shows up.
Post times and notes to comments

Friday 101008

WOD

"Freddy's Revenge"
5 rounds for time of:
5 push jerk 185#
10 burpees

post times and notes to comments

Thursday 101007

WOD
10 rounds for time
7 deadlifts 185/135
7 box jumps 24/20
7 pull ups

Post times and notes to comments.

Wednesday 101006

5:30am class is canceled today. Sorry for the inconvience, but duty calls.

WOD
In 10 min:
Row 2000m
Then complete as many double unders as you can in the time remaining.

Post row times and total double unders to comments.

Tuesday 101005

WOD
overhead squats
3,3,3,3,3
+
tabata push-up

post loads, scores and notes to comments

Monday 101004

The Paleo Challenge is now over!!!!

9:30am class begins today.

WOD
"Helen"
3 rounds for time
run 400 m
21 KB swings
12 pull ups

post times and notes to comments

Saturday 101002

WOD
coaches choice

post results and notes to comments.

Friday 101001

HAPPY BIRTHDAY LORI!!!

WOD

2 rounds

500 m row

25 burpees

post times and notes to comments

Thursday 100930

WOD
50 wallballs
50 pull ups
35 wallballs
35 pull ups
20 wallballs
20 pull ups





post times and notes to comments

Wednesday 100929

WOD

front squats
3,3,3,3,3

post loads and notes to comments

Tuesday 100928

WOD
"Tabata This"
double unders
push press  45#
box jumps  20"
KB swings  53/35

do all 8 rounds of each before moving on to the next.
sub single-leg jump rope, alt legs at each interval, if you do not have consistant double unders. 
lowest scoring round of each movement is your score.

post notes and total-low-score to comments.

Monday 100927

WOD
7 rounds for time:
200 m run
7 power cleans 175/105

Post times and notes to comments

Saturday 100925

WOD
"Fight Gone Bad"
3 rounds, 1 min at each station of:
wallballs  20# to 10'
sdhp  75#
box jumps  20"
push press  75#
row  (calories)
rest

post total reps and notes to comments

Friday 100924

WOD

coaches choice.

for those of you who might be working out somewhere else today, choose your own wod. 
Pick one from an affiliate site or the main site.  rest day is not a viable choice.

post wod, times, and notes to comments

Thursday 100923

Class will be held @ Freeman Park

WOD

run 5k

post times and notes to comments

Wednesday 100922

WOD

21,15,9 rep rounds of:
pull ups
burpees

post times and notes to comments

Tuesday 100921

WOD
3 rounds for time:
10 overhead squats  135/95
50 double unders

post times and notes to comments

Monday 100920

WOD

Deadlifts
3,3,3,3,3

let go of the bar at the bottom. THIS IS NOT A REST BREAK. reset and pull again.

post loads and notes to comments

Saturday 100918

WOD

as a team
4 rounds of
7 tire flips  [together]
21 burpee tire jump thrus [per person]
run 400 m [per person]

each team member must complete each phase before anyone moves on to the next.
post times and notes to comments

Friday 100917

WOD
for time:
150 push ups

[the catch: you must maintain a plank position. even in rest. anytime that is broken you must sprint 140 m  (70 m down and back) and then continue push ups. ]

post times, # of sprints, and notes to comments

Thursday 100916

WOD
400 m walking lunge
for time

back knee gently kisses the ground on every step.  all foward progress must be a lunge.

post times and notes to comments

Wednesday 100915

WOD
3 rounds for time
10 front squats  155/95
80 m sprint
20 burpees

front squats must be cleaned from the ground.
set a cone at 40 meters.  run there, touch it, and run back.


post times and notes to comments

Tuesday 100914

WOD
"Angie"
for time:
100 pull ups
100 push ups
100 sit ups
100 squats


you must complete all of one movement before moving on to the next.

Post times and notes to comments

Monday 100913

WOD
split jerk
2,2,2,2,2
+
tabata burpees

post loads, score, and notes to comments

Saturday 100911

WE WILL NEVER FORGET

WOD
"Ryan"
5 rounds for time:
7 muscle ups
21 burpees
each burpee is finished with a 1' jump above max reach

If you don't have muscle ups,
sub 3 pull ups and 3 dips for each muscle up.

Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He was a Maplewood, Missouri firefighter. He is survived by his parents Andrew and Jackie Hummert. Ryan first appeared on the CrossFit website 8 October 2008.
post times and notes to comments.

Friday 100910

WOD
21,18,15,12,9,6,3
rep rounds of:
SDHP  75/45
push jerk  75/45

post times, diet, and notes to comments

Thursday 100909

WOD
40 swings  53/35#
10 box jumps  24/20"
30 swings  53/35#
20 box jumps  24/20"
20 swings  53/35#
30 box jumps  24/20"
10 swings  53/35#
40 box jumps  24/20"
for time

post times, diet, and notes to comments

Wednesday 100908

WOD
3 rounds for time
800 m run
25 pull ups
25 push ups

post diet, times, and notes to comments

Tuesday 100907

WOD
back squats
3,3,3,3,3

Post diet, loads and notes to comments

Saturday 100904

Rest Days

No classes at Maltese CrossFit through Monday.

Everyone have a great weekend.  Classes will resume as scheduled on Tuesday morning.


The first Labor Day in the United States was celebrated on September 5, 1882 in New York City. It became a federal holiday in 1894, when, following the deaths of a number of workers at the hands of the U.S. military and U.S. Marshals during the Pullman Strike, President Grover Cleveland put reconciliation with the labor movement as a top political priority. Fearing further conflict, legislation making Labor Day a national holiday was rushed through Congress unanimously and signed into law a mere six days after the end of the strike. The September date was chosen as Cleveland was concerned that aligning an American labor holiday with existing international May Day celebrations would stir up negative emotions linked to the Haymarket Affair. All 50 U.S. states have made Labor Day a state holiday.
The form for the celebration of Labor Day was outlined in the first proposal of the holiday: A street parade to exhibit to the public "the strength and esprit de corps of the trade and labor organizations," followed by a festival for the workers and their families. This became the pattern for Labor Day celebrations. Speeches by prominent men and women were introduced later, as more emphasis was placed upon the economic and civil significance of the holiday. Still later, by a resolution of the American Federation of Labor convention of 1909, the Sunday preceding Labor Day was adopted as Labor Sunday and dedicated to the spiritual and educational aspects of the labor movement.

post thoughts to comments

Friday 100903

We need food charts from all of you every week.  You cannot win the challenge with out showing us what you have, and have not eaten.

WOD

"Diane"
21,15,9 rep rounds of
deadlift  225/155
hand stand push ups
 
post DIET, times, and notes to comments

Thursday 100902

WOD
"Nicole"
AMRAP 20 min of:
400 m run
max rep pull-ups

post diet, rounds, pull ups per round, and notes to comments

Wednesday 100901

Brandon and I, hangin' on a ledge and taking in the view, from atop the "Grand Teton".

WOD
"Elizabeth" (video)
21,15,9 rep rounds of:
squat cleans  135/95
ring dips

post diet, times, and notes to comments

Tuesday 100831

WOD
400 m run
50 sit ups
400 m run
50 supermans
400 m run
25 K2E
400 m run
25 good morning  45lb barbell
400 m run

post diet, times, and notes to comments

Monday 100830

Sarah, showing us how to squat

WOD
"Karen"
150 wallball shots
for time

post diet, times, and notes to comments

Saturday 100828

WOD
200 m run
30 reps of
OHS  95/65
push ups
swings  53/35
200 m run
20 reps of
OHS
push up
swings
200 m run
10 reps of
OHS
push up
swings
200 m run

post diet, times, and notes to comments

Friday 100827

WOD
for times
50 pull ups
rest 2 min
50 burpees
rest 2 min
50 box jumps


post diet, times, and notes to comments

WOD
Complete as many rounds as possible in 20 minutes of:

65/95 pound Thruster, 5 reps
65/95 pound Hang Powercleans, 7 reps
65/95 pound Sumo Deadlift High-pull, 10 reps
 
post diet, rounds and notes to comments

Wednesday 100825

 

some pics from the last few days

WOD
"Annie"
50-40-30-20-10 rep rounds of:
double unders
sit ups

post diet, times and notes to comments

Tuesday 100824

WOD
shoulder press
1-1-1-1-1-1-1
+
bottom to bottom
tabata squats

post diet, loads and notes to comments

Monday 100823

WOD
3 rounds for time of:
15 deadlift  175/225
20 toes to bar
400 m run

post diet, notes and times to comments

Saturday 100821

WOD
For time:
run 400 m
3 rounds of
15 pull ups
15 burpees
15 box jumps  24/20
run 400 m

post diet, notes and times to comments

Friday 100820

WOD
1 mile run
+
21-15-9 rep rounds of
KB lunges
KB box step ups
KB front squats
for time


post diet, times and notes to comments

Thursday 100819

WOD

Over Head Squat
1,1,1,1,1,1,1
+
mystery conditioning wod

post diet, loads, and notes to comments

Wednesday 100818

WOD

AMRAP 20 min
4 pull ups
8 burpees
12 squats

post diet, rounds, and notes to comments

Tuesday 100817

WOD
3 rounds for time
10 hang power cleans 95/65
100' farmers carry
25 box jumps

Post notes, diet, and times to comments

Monday 100816

If you have missed any workouts for the paleo challenge, you need to make them up this week.

WOD

AMRAP 5 min
wallballs rest 2 min
AMRAP 5 min
push up rest 2 min
AMRAP 5 min
double unders

Saturday 100814

T-SHIRTS!!
The back  reads "unkown and unkowable" at the top and our web address at the bottom.
Mens sizes are L-XL-XXL
Womens sizes are M-L-XL

WOD
AMRAP 15 min
Tire Flips

post notes, diet, and flips to comments

Friday 100813

WOD
4 x 400 m runs
rest 3 min b/t efforts

post notes, diet, and times to comments

Thursday 100812

WOD

"Fran"
21-15-9 rep rounds of:
thrusters  95/65
pull ups

post notes, food and times to comments

Wednesday 100811

WOD
Deadlift
3,3,2,2,1,1

Post EVERYTHING you eat, loads and notes to comments.

Tuesday 100810

Team Maltese CrossFit at the Casper Combat Challenge

WOD

3 rounds of
10 reps ground to overhead  95/65
200 yard shuttle  (50 yds, there and back twice)
for time

post diet, times and notes to comments

remember, you must pay attention to everything you put in your hole.  ie. cream in your coffee, salt or seasoning on your steak or chicken, etc.  Everyone is counting on your honesty just as you are counting on theirs so be accountable and write it all down.

Monday 100809

Paleo Challenge begins today. Note the new web-page with the food list. Please stop by the gym for your info packet and rules even if you aren't planning on a WOD.

WOD
"Filthy Fifty"
for time:
50 box jumps  24" box
50 jumping pull ups
50 swings  1 pood
50 walking lunges
50 knees to elbows
50 push press  45 lb
50 back extensions
50 wall balls  20/14 to 10'
50 burpees
50 double unders

post times and notes to comments

Saturday 100807

Mitch and Deryk-syncronized box jumping
( is there a swimming future?)

WOD
21,18,15,12,9,6,3 rep rounds of
dips
sit ups
burpees

post notes and times to comments

Friday 100806

WOD
AMRAP 20 min
10 wall balls  20/14
10 box jumps  24/20
20 double unders

post notes and rounds completed to comments

Thursday 100805

WOD
"Helen"
3 rounds for time of:
400 m run
21 KB swings  1/1.5 pood
12 pull ups

post times and notes to comments

Wednesday 100804

Bond, dragging "rescue randy" in Casper

WOD
for time:
30 back squats-body weight
run 1 mile

post times and notes to comments

Tuesday 100803

No 11:00 am class today.

WOD

Split Jerk
3,3,2,2,1,1 rest 4 min b/t sets
+
500 m row for time

post times, loads and notes to comments

Monday 100802

WOD
"Cindy"
AMRAP 20 min
5 pull up
10 push up
15 squats

or

"Mary"
AMRAP 20 min
5 HSPU
10 one legged squats  alt. legs
15 pull ups

post WOD and rounds to comments

Thursday 100729

Today-AM Classes only.  No classes at Maltese CrossFit Friday or Saturday

WOD
8x200m sprint @ 100% effort
begin each sprint every 3 min on the min.

Beware, the burpee penalty may be lurking......

post notes and each sprint time to comments

Wednesday 100728

What is CrossFit (video)
Courtesy of CrossFit.com
(no it's not the same as Monday's)

WOD
3 rounds for time of:

30 wallballs
20 below the knee to overhead  65/45
10 weighted overhead backwards lunges
35/15

post times and notes to comments

Tuesday 100727

Notice: Coming Soon to Maltese CrossFit.  PALEO DIET CHALLENGE Details to follow.


WOD
part 1. 
run 200 m
20 T2B
20 box jumps  24/20
20 pull up
rest 30 sec.

part 2.
100 double unders
50 squats
30 push ups
rest 30 sec

part 3.
in 5 min complete
50 SDHP  (95/65) and then;
amrap burpees in time remaining.

Each part has a 5 min time cap.  Go until you complete the rx'd work or time expires.
After 5 min is up there will be 30 seconds of rest before the next part begins.  The faster
you complete the work in parts 1 and 2 the longer your rest will be.  In part 3, however,
everyone goes the entire 5 min. 

post times, or work completed (if time expired), and notes to comments
ie 1. 4:15, 2. to 10 push ups, 3. 42 burpees

Monday 100726

2 of the Blue Angels FA/18 Hornets in Idaho Falls on saturday.

What is CrossFit (video)

WOD

"CrossFit Total"

1 back squat
1 shoulder press
1 deadlift

post total, 1RM from all three lifts and notes to comments

Friday 100723

WOD
800 m run
21 sdhp  65/95
21 burpee box jump
400 m run
15 sdhp
15 burpee box jump
200 m run
9 sdhp
9 burpee box jump

post notes and times to comments

Thursday 100722

WOD

3 rounds for time of:

50 double unders
15 swings  53/35
15 pull ups

post times and notes to comments

Wednesday 100721

Notice: The 11:00am class has been moved back to 12:00 for today only.

WOD
10 deadlifts  255/165
20 push ups
9 deadlifts
19 push ups
8 deadlifts
18 push ups
7 deadlifts
17 push ups
6 deadlifts
16 push ups
5 deadlifts
15 push ups
4 deadlifts
14 push ups
3 dead lifts
13 push ups
 2 deadlifts
12 push ups
1 deadlift
11 push ups
for time:

post times and notes to comments

Tuesday 100720

WOD

Front Squats
5 x 3-4 reps
+
tabata ring rows

post notes, loads, and tabata score to comments

Monday 100719

WOD

4 rounds for time of:
400 m run
15 thrusters 95/65
30 sit ups

Post times and notes to comments

Saturday 100717

WOD

40 swings  53/35
overhead weaighted walk 40 m. 135/95
40 front squat w/ KB  53/35
overhead weighted walk 40 m
30 swings
overhead weighted walk 40 m
30 front squats w/ KB
overhead weighted walk 40 m
20 swings
overhead weighted walk 40 m
20 front squats w/ KB
for time:


post times and notes to comments

Friday 100716

The Keiser force machine.

A 160lb beam, driven 5' with a 9lb shot hammer.

Class is going to be held at Freeman Park.  Meet by the memorial at class time.
5:30a, 11a, and 3:30p classes only.

WOD

Run 5 k

post notes and times to comments

Thursday 100715

WOD
AMRAP 3 min
Wallballs
Rest 5 min
AMRAP 3 min
Push ups
Rest 5 min
AMRAP 3 min
Overhead walking lunges

Post number of reps from each and notes to comments

Wednesday 100714

WOD

AMRAP 15 min of:
1 squat clean
3 jerks  push or split
5 pull ups

post rounds and notes to comments

Tuesday 100713

WOD

back squats
3-3-3-3-3

post notes and loads to comments

Monday 100712

WOD

"G.I. Jane"

100 burpee pull-ups
for time

there are two requirements.  chest hits the deck, and chin over the bar on every rep.
be sure to check out the video.
G.I. Jane [wmv]

post notes and times to comments

Saturday 100710

WOD

For time:

Broad jump 50 yards counting the number of jumps
Lunge that many times alternating legs, maximizing stride
Deadlift bodyweight that many reps
Box jump that many reps
Squat that many reps

post times, jumps, and notes to comments

Friday 100709

photo courtesy of crossfit.com

WOD

Hang Power Snatch
3 x 4-5 reps
+
AMRAP 4 min
box jumps  24/20

post notes, loads, and jumps to comments

Thursday 100708

Skill work
pose running

WOD

20 min run
cover as much distance as you can

post distances and notes to comments

Wednesday 100707

WOD

21-18-15-12-9-6-3
rep rounds of:
walking lunges
thrusters  95/65
knees to elbows
pull ups

post times and notes to comments

Tuesday 100706

WOD

press
3 sets of 4-5 reps
+
for times:
25 burpees
rest 2 min
25 burpees

post times, loads and notes to comments

Friday 100702

Reminder: No Classes at Maltese CrossFit Saturday or Monday.  Everyone have a great and safe holiday!


WOD
"Chelsea"
On the min every min for
30 min complete:
5 pull ups
10 push ups
15 squats

Go until you can no longer complete all 30 reps in one min. That min is your score. Complete AMRAP with time remaining.

Post score, rounds, and notes to comments.

Thursday 100701

I pulled this off of OPT's site.  "The" argument conventional dietary wisdom uses and our best effort to reply without laughing out loud!

ORTHOREXIA


The obsession about which foods are "good" and which are "bad" means orthorexics can end up malnourished. i think you mean happy and mentally acute. Their dietary restrictions commonly cause sufferers to feel proud of their "virtuous" behavior even if it means that eating becomes so stressful their personal relationships can come under pressure and they become socially isolated. that's because their partner wants to shove Big Macs into their childs mouth so they do not become malnourished and they disagree with it

"The issues underlying orthorexia are often the same as anorexia and the two conditions can overlap but orthorexia is very definitely a distinct disorder," said Philpot. "Those most susceptible are middle-class, well-educated people who read about food scares in the papers, research them on the internet, and have the time and money to source what they believe to be purer alternatives." i think you mean actually search for answers as opposed to have a government lay out a "simple plan" to follow

Deanne Jade, founder of the National Centre for Eating Disorders, said: "There is a fine line between people who think they are taking care of themselves by manipulating their diet and those who have orthorexia. I see people around me who have no idea they have this disorder. I see it in my practice and I see it among my friends and colleagues." HOLY SHIT, you know why, because more people are trying to eat better!

Jade believes the condition is on the increase because "modern society has lost its way with food". She said: "It's everywhere, from the people who think it's normal if their friends stop eating entire food groups, to the trainers in the gym who [promote] certain foods to enhance performance, OMG, can you believe that trainers are doing this, imagine that - "have this yam AFTER your workout and you might become better b/c of it"....(pause)..."WOW!" (sidenote, did you notice the OMG) to the proliferation of nutritionists, dieticians and naturopaths [who believe in curing problems through entirely natural methods such as sunlight and massage]. as opposed to what?

"And just look in the bookshops – all the diets that advise eating according to your blood type or metabolic rate. This is all grist for the mill to those looking for proof to confirm or encourage their anxieties around food." OK, OK, you got me there, what does "grist for the mill" mean?..i'm obviously not smart enough for this "founder" talk

WOD
3 rounds for times
run 400 m
rest 1:1
run 800 m
rest 2:1

post times and notes to comments

Wednesday 100630

skill work
overhead squat

WOD
5 rounds of:
50' overhead walking lunges w/ bar
21 burpees

post notes and times to comments

Tuesday 100629

WOD

4 rounds for time:
400 m run
25 box jumps  24/20
25 swings  1.5/1 pood

post notes and times to comments

Monday 100628

a quick lesson in crossfit for my brother and brothers in law.

result: lots of sore legs and whining!

WOD
thruster
3 x 4-5 reps
+
3 rounds for time
200 m run
10 burpees

post loads, times, and notes to comments

Saturday 100626

Reminder:
Saturday WOD's are now at 9am and 10am only.

WOD
500m row
10 c2b pull up
15 tire flip and jump through
20 dips
25 sledge hammers
20 push press
15 tire flip and jump though
10 c2b pull-up
500m row

post notes and times  to comments

Friday 100625

WOD

5 rounds of
AMRAP 2 min
5 wallballs
7 burpees
9 box jumps
rest 2 min

post notes and rounds to comments

Thursday 100624

WOD
for time:
400 m run
3 rounds of
[7 thrusters
10 knees to elbows]
800 m run
3 rounds of
[10 push ups
25 double unders]
400 m run
for time

post times and notes to comments

Wednesday 100623

WOD
30-20-10 rep rounds of:
med ball clean, press and slam
overhead walking lunges w/ med ball

post notes and times to comments

Tuesday 100622

WOD

Tabata mash up
Ground to shoulder 95/65
Burpees

Monday 100621

WOD
21-15-9
overhead squats
pull ups

post notes and times to comments

Friday 100618

WOD

400 m run
21 dips
400 m run
21 dips
400 m run
21 dips
400 m run
For time.

Post notes and times to comments

Thursday 100617

Skill work:
box jumps
(work on speed and reps)

WOD
3 rounds for time
30 swings 53/35
30 sit ups w/o abmat

post notes & times to comments

Wednesday 100616

defending his title at the annual rib eating contest.

WOD

"Fight Gone Bad

wall ball  20/14 to 10'

sumo deadlift high pull  75

box jump  20

push press  75

calorie row

rest

3 rounds of 1 min at each station for as many reps as possible.

total reps is your score.

post score and notes to comments.

Tuesday 100615

challenge: L-sits
amsap in 4 attempts

WOD

"Diane"
21-15-9
rep rounds of:
deadlift  225/155
hand stand push up
for time

post seconds, times and notes to comments

monday 100614

WOD

4 rounds for time:
20 swings 53/35
20 sit ups
20 jumping pull-ups

Post notes and times to comments.

saturday 100612

WOD

50 double unders
40 push ups
30 box jumps 24/20
20 wall balls 20/14
10 bdy wt deadlifts
20 wall balls
30 box jumps
40 push ups
50 double unders
For time

Post times and notes to comments

Friday 100618

ATTAGIRL Lori!!!!

4 rounds for time of:

400m run
50 squats

post times and notes to comments

Thursday 100610

challenge:
4 min of plank holds (elbows and toes)

WOD

100 pull ups for time

post times and notes to comments

Wednesday 100609

skill work:
kipping pull ups

WOD

20 reps from shoulder to overhead
(press, push press, push jerk, etc.)
40 burpees (over a barrier; ie abmat or parallette)
for time

post notes and times to comments

Tuesday 100608

WOD

3 amraps
amrap 2 min
double unders
+
amrap 10 min
3 T2B
6 SDHP  95/65
9 squat
+
amrap 2 min
double unders

you will be given very short breaks between each amrap to write down your results.

post reps, rounds, reps and notes to comments
ie 156, 12, 125 i love maltese crossfit!

monday 100607

WOD

500m row
+
Backsquat
3-4 reps x 5

Post row times, loads, and notes to comments

Saturday 100605

WOD

as a team complete the following in 15 min
1 mile run [each team member]
amrap thrusters in time remaining

your team has three weights to choose from
guys  95/115/135
gals  45/65/76

weight x reps = total weight moved
all team members must be finished running before thrusters can begin

post total weight and notes to comments

Friday 100604

challenge
amrap HSPU [if you have them] or
hold a handstand for as many secs/mins as possible [if not]

WOD

AMRAP 20 min
10 pull-up
20 swings
30 double unders

post rounds and hspu's along with any notes to comments

Thursday 100603

WOD

"Kelly"
5 rounds for time of:
400m run
30 box jumps  24/20
30 wall balls  20/14

Post times and notes to comments

Wednesday 100602

skill work
ring dips or dips

WOD

for time
50 pull ups
100 push ups
150 squats

you may segment the movements anyway you wish to complete all reps as quickly as possible.

post notes and times to comments

Tuesday 100601

yeah, burpees!

challenge
400m run (as fast as you can)

WOD

deadlift
1-1-1-1-1-1-1

post run times, loads and notes to comments