Ft. Lauderdale/Plantion Crossfitters

[Brian Bedell]

I'm cool with Sundays (not that anyone cares as I've never met you guys!)

[Jeremy Rodgers]

We care Brian It sounds like you are making great progress. Post some pics of the GHD.. that may be somewhat next on my construction list.. we all still need to do paralettes, slosh pipe, plyo, etc, construction day.. luckily w ehave Travis, who doubles as a crossfit engineer!

Welcome back Rusty.. you going to make it this Sunday if we do anything? I should be able to make it this weekend but may be away next one.

Stephan, as Jesse said the bumpers are in. Having my own pir of bumpers is awesome, but so far I've only been able to drop them onto the ground until I get a bar.. i'll probably pick up another cheap bar from a friend on Sunday.. we can use this for park WOds sometimes. I mentioned in pm, if you are driving through boca for work give me a call if u want to stop by and see them.

I'm 3 days into th ezone and all is going well so far.. it is a ton of veggies to eat.. and I'm doing 18 blocks which is on the high side according to prescription. Going to start starting strength sometime next week and hit that 3x week and probably crossfit 2-3 times.. I'm scheduling so sunday is a heavy metcon day.

later guys!

[Rustin C. Shaw]

I get off Sunday morning from work and then I usually go to church around 10am so I would like to meet up but it depends on the time. Let me know what time and I will try to adjust. If anyone is interested I have a great workout, it would be in davie and it would be a lower body workout...it's a little different but good

[Travis Loest]

ooooohhhhhh, lower body.............hehe, I'm still feeling last weeks lower body workout, of course monday's run didn't help me any.

[Todd Lynch]

Jeremy: Bumpers but no bars yet? Here is a workout I got from Nicole who got it from Rob Miller.....
Tabata Grip:
Grip the bumpers on edge and just hold them for an 8 round tabata interval.
I am limited to the 35lb ones just doue to hand size in relation to the bumper width.

[Brian Bedell]

So what is the deal Sunday? Windmill Park? Time? Should I bring anything equipment wise (only really have oly bar and weights, rings on the way)? It's a "work" day so then do we try and do the official WOD if possible?

[Travis Loest]

Good question. i'm good for 1 at windmill park again any issues for anyone else?

[Rustin C. Shaw]

If it's at 1pm then count Tania and I in for Windmill....possibly a few others too, I'll keep you posted.

[Jeremy Rodgers]

Todd: Awesome man, that's a new one.. doesn't sound that hard, which means it probably really is!! How do you hold it.. out in front, down like a row.. prob not overhead?

I am in for 1pm on Sun and will try to convince the Misses to come along as well. She is still a crossfit rookie lik eme, but is already showing up most of the people at her gym.

I'll bring rings.. and Jesse's bumpers!

Also, I have some punching mitts/thai pads if anyone is ever interested in throwing in a circuit.. it's a good workout and fun.

cya guys sunday [ps: Stephan did the bar come?]

[Brian Bedell]

Is there a specific point of meeting within the park?