W.O.D. 3.18.11

Thanks to all the participants in the Maltz Challenge this year!!!

Alex & Randy

Kathleen & Aaron

Jerry- the masters Man!

Olan, Jerry, Mike & Ryan

The Maltz Challenge

· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him. The 4th Annual MALTZ CHALLENGE is being held today by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him.

The 2011 Honorees are:
USMC LCPL-Justin D. McLeese , 11-13-2004 - Iraq
US Army PFC-Matthew E. Wildes, 08-27-2009 - Afghanistan
US Army- Specialist-William D. Smith, 03-24-1971 - Vietnam
CIA -Para-Military-Darren LaBonte -12-30-2009-Afghanistan
US Army-Specialist-Stephen W. Castner- 07-24-2006-Iraq
US Army -Corporal-Bernard P. Corpuz -06-11-2006-Afghanistan
US Navy-SEAL-Danny Dietz -06-28-2005-Afghanistan

"I am not bound to win, but I am bound to be true. I am not bound to
succeed, but I am bound to live by the light that I have. I must stand with
anybody that stands right, stand with him while he is right, and part with
him when he goes wrong."
- Abraham Lincoln

Jerry: 36:05 (Rx)
Mike: 30:15 (DC)
Ryan: 27:53 (Rx)
Olan: 41:31 (Rx)
Alex: 66:07 (DC)
Randy: 49:37 (scale)
Kathleen: 37:01 (scale)
Kate: 35:32 (scale)
Jim C: 26:40 (DC 1/2)
Aaron: 52:07 (scale)
Lisa C: 28:17 (1/2 scale)
Dorothy: 41:04 (scale)
Rob Ph: 33:28 (scale)
Brian: 41:08 (DC)
Kevin: 28:37 (Rx)
Sara B: 34:27 (scale)
Jim B: 35:18 (scale)
JZ: 19:29 (Rx 1/2)
Ian/Nikki: 18:54 (Rx)
Dave: 29:28 (DC)
Arthur: 21:04 (1/2 scale)
Howard: 20:51 (1/2 scale)
Gina: 36:20 (scale)
KSB: 42:11 (scale)
Mike T: 31:06 (DC)
Bekah: 21:09 (scale)
Peterson: 21:04 (scale)
Pat: 25:23 (scale)
Meghann: 49:40 (scale)
Nina: 22:28 (scale)
Tim G: 48:10 (DC)
Sandy: 37:34 (scale)
Sarah S: 37:54 (scale)
Liz: 38:56 (scale)
Mike F: 42:14 (scale)
Dana: 17:06 (1/2 scale)
Sheng Ching: 22:20 (1/2 scale)
Daniela: 26:40 (1/2 scale)
Jay E/Rob P 21:29 (DC)


Aimee Lyons said...

For more information on Saturday's Open Sectional at CFDel Val - use this link...

Kevin said...

Thanks for counting for us tonight (Aimee, Jas, Tim, Jeff (anyone else I missed). Was fun to get in a WOD Thursday night style.

Dorothy said...

I second the thanks to the counters. I am very happy to participate. Does anyone else have fran cough?

Jason Lyons said...

i still can't breathe normal. it is a sign that you gave all that you had. good job girl.

mike v

make sure your submit your time for me to approve. roger, you need to join the team still!

Jeff said...


I submitted my time through the website, the "lookup" bar was giving me errors but after I sent everything in the site told me my score was submitted. Please let me know if you don't get notification. I don't know if anyone else had this problem.

Jeff said...

6AM class results:

Bekah 21:09 (1/2, green band/18 lb)
Peterson 21:04 (1/2, 40 lbs, black band)
Pat 25:23 (1/2, black band/50 lbs)
Meghann 49:40 (green band/18 lbs)
Nina 22:28 (1/2, black band/20 lbs)
Tim G 48:10 DC

Great job everyone, way to hang in and fight for every rep!

karen largent said...

jas- i'm not submitting time for last night! i just came to practice. i'll be at del val on Saturday.

Dorothy: YES! stupid fran cough.

Jason Lyons said...


Nothing from you as of 10:10 AM


Anyone know what causes Fran cough? Someone said rapid expansion of the lungs but I have no idea how true that is? Also, it seems our best "cardio" folk never get it? Thoughts?

Sandra said...


There have been a couple of theories on the Fran cough on the crossfit discussion forums. I am not sure if any of them are accurate. ;] As a newb I haven't done fran yet, but one day I will have the cough to look forward to. I have, however, done Grace and another work out that was really similar and had the same reaction you guys are having to Fran. My doc said it was asthma, but he was connecting it to the cold, not the workout. It lasted a few days each time, and was really bothersome. Felt like someone was sitting on my chest 24x7, and I was coughing a lot.

Here is one of the threads about it.



Jeff said...


Just re-submitted my score using Firefox as my browser, no weird problems this time so you should see my score for validation soon. Can't tell if this is a browser issue, or if the web site was just weird last night. Re Fran cough: a lot last night, a little this morning, I heard the same thing about rapid lung expansion leading to irritation, resulting in cough. Don't know if it's true, but it's really annoying.

Jason Lyons said...

@ Jeff: I validated your score.

@ Donkey: You are good to go as well.

@Everyone: Apparently the Games site likes FireFox so you should use that going forward. When I did it using FireFox, everything worked out fine.

@ Jerry, maybe you can try to join using FireFox?

Dorothy said...

I often get Fran cough when I kick Olan's ass. I though it was a curse...ha ha!

Ladies: I beat Olan for the 5th time this year today, although I scaled and he didn't so it didn't really count. However, he was ahead of me the whole time (by alot!) and I passed him on the situps and never looked back.

Ryan said...

Aimee, thank you for hosting us today for the Maltz CHallenge at noon. You have a great facility and you lead by example. Thanks again, Ryan

Nikki said...

5:30 and 6:30 results

Sandy 37:34 (band PU &RD, box pushup, KTE ROM)
Sarah S 37:54 (band PU&RD, knee pushup, KTE ROM)
Liz 38:56 (band RD, knee Pushup, KTE ROM)
Mike F 42:14 (band RD, KTE ROM)

Dana 17:06 (knee pushup, KTE ROM)
Sheng Ching 22:20 (band PU, KTE ROM)
Daniela 26:40 (jump PU, KTE ROM, knee pushups)

Jay E & Rob P 21:29 (Jay DC on KTE, Rob Rx)

Shoeless Joe said...

Nice work everyone on the Maltz workout! And good luck to all who will be competing tomorrow.

Did a running wod tonight at the Haverford College track to kick off my training for Broad Street..

2 mile run (13:38)

400 meter sprint (65 sec)

200 meter sprint (31 sec)

Each run was done after sufficient rest time, prob at least 5 minutes.

Thanks coach tim for the lesson about doing sprints frequently..I'm going to try to keep this up a few times a week and get my 400 time under a minute this summer