Monday 05.21.18

5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.

Women: 115-125-135-145-155 lb.


Meet Flying Fortress CrossFit: Tim Long

“I am 59, and have been retired for 3 years after 30 years in the oil business. I was born in England, and immigrated to Canada, Maryland, and finally Texas by the time I was 15 years old. I have been happily married for 38 years to Susan, my high school sweetheart and FFCF member. We have two grown sons, Nathan and Matthew, two beautiful daughters-in-law, and four grandchildren….our current reason for living! In retirement I enjoy traveling, hunting, fishing, and generally staying active. We have lived full-time on Tiki Island for more than 15 years and love it! I am also active in the local Master Naturalist chapter, and lead a group of volunteers that rescues and transports injured birds. As Susan recently pointed out, I am a CrossFitter and a bird nerd!

I have always been pretty active, primarily as a runner in my first 40 plus years. My son Nathan told me about CrossFit in 2008, something he had been exposed to in police academy. I think we did a scaled Helen or Fran, and I was like “OMG!”. I started doing some workouts from the CrossFit webpage, scaling a lot (I couldn’t do a pullup!). I joined a CF gym (P3 CrossFit in Bellaire) in early 2009. The head coach gave me my CF nickname “Old Man River (OMR)”, which stuck! I competed in Regionals in 2010 (as a Master you just had to sign up!), and got my L1 certification in September 2010. I have competed in numerous competitions as a Master, judged at the 2012 Regionals, and attended three Cf Games (2011, 2014, 2015). After an injury last year (non CF related), I am now just doing CrossFit mainly to sustain a good level of fitness and strength as I age, and for the community.

I love the variety of the workouts. I love feeling strong. I love how all the workouts are scalable and modifiable. I love the people and community. I love watching and helping others improve their fitness and strength.

My favorite movements are push presses, pushups, and deadlifts! I have developed strong shoulders and back. My least favorite are thrusters and overhead squats/lunges. Old man mobility issues!

If I could give anyone advice about CrossFit, I would tell them “WOD your own WOD.” You are your only competition, and set your own PR’s. Nobody is watching you, believe me, so just jump in! Scale and modify as necessary….but also push yourself. You cannot out train a bad diet. Think long term. I have been doing Crossfit for almost 10 years, I know all the movements and have all the equipment at home, BUT I still choose to be a member and regularly attend at CF gym like FFCF. Why? For the coaching that I always appreciate and benefit from, and for the “group dynamic” which always results in a better workout than I can get on my own. 3, 2, 1, go!”


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