October Athlete of the Month: Dale Tomrdle


Dale is our October Athlete of the Month!


Dale has been a part of our NoCoast community for almost 2 years and he is proof that no matter your age, it is never too late to start CrossFit! At 68 years of age, Dale is learning new skills, getting stronger, and more flexible. His consistency and hard work ethic over the past 2 years has helped him maintain his health and fitness. We love having Dale and his wife Julie at NoCoast, congratulations Dale!


Quotes from Dale:

“Since I started, I’m mentally sharper, emotionally more relaxed, and physically stronger and more flexible. It’s not just the physical workout, it’s the whole scene – I’ve found a tribe that I feel connected to. I always leave a workout feeling rejuvenated!”

“My first Murph. I’d signed up, but didn’t know how I was going to do all those pull ups. About a week before Murph I got kipping. The whole scene was great, the energy and support between everyone was amazing. And I did all the pull ups.”


Age/Weight:

68 year old, 148 lb

Athletic/Sports history/highlights:

I guess my approach has been sports as a smorgasbord. In high school I played football (at 20 lbs heavier than now), ran track, and was a swimmer and springboard diver in college (DII). Starting at age 17, I spent summers mountaineering and rock climbing around the western US and Canada. I pursued that seriously for about 15 years. Wow, that was a long time ago! I bike raced USCF Masters into my early 50s, which I found ridiculously hard. I stopped racing when I couldn't fit the time to train into my schedule, and then had back surgery, and ended up drifting into low fitness land.

In addition to CrossFit, these days I’m a casual trail runner with my dog Sam, and an avid downhill skier. I still occasionally ride or climb because I love to get outdoors.

How long have you been CrossFitting?

21 months, started in January 2021


How did you get into CrossFit?

I’m not a person who can go to the basement and work out by myself. The pandemic was turning me into a grouchy couch potato, I couldn’t go to a gym even if I wanted to. My son John is a CrossFitter in Ft. Collins, he kept poking me to join, but I thought I was too old. He convinced my wife Julie that I could do it, and Julie heard that NoCoast was doing in-person training. That family peer pressure and in-person training option was the combination I needed, and I joined NoCoast in January of 2021.


What is your favorite WOD/CrossFit movement?

I enjoy learning all the Olympic lifts. Until I joined NoCoast I’d never lifted a barbell in my life. I love the mental challenge of learning the technique, and enjoy when it translates into being able to increase weight and volume.


What is your least favorite WOD/CrossFit movement?

Double-unders!! Because I lack the skill, I’m gassed in about 15 seconds. But I’m still working on it.


What is your most memorable CrossFit moment?

My first Murph. I’d signed up, but didn’t know how I was going to do all those pull ups. About a week before Murph I “got” kipping. The whole scene was great, the energy and support between everyone was amazing. And I did all the pull ups.

How does nutrition play a role in your fitness and recovery?

You are what you eat. Since joining CrossFit I’m paying more attention to what I eat, and particularly how much I eat. Getting enough protein each day is really important for me; if I don’t my energy and performance declines. Eating and working out physically is different now than when I was in my 40s – I have to pay attention to what I eat, and so I log my food and exercise.


How has CrossFit improved your overall wellness?

Since I started, I’m mentally sharper, emotionally more relaxed, and physically stronger and more flexible. It’s not just the physical workout, it’s the whole scene – I’ve found a tribe that I feel connected to. I always leave a workout feeling rejuvenated!

How has CrossFit changed your family?

First of all, my son John is now haranguing me to lift more, work out harder! And after he convinced me to join, we got my wife, Julie to join. The benefit of functional health is not lost on Julie or me, we want to keep active and have adventures, and CrossFit has become a key part of that for us.

Advice to new people:

Scale, scale, scale! Don’t be intimidated by what you might have heard about CrossFit – I was intimidated when I started, I understand. Don’t feel the need to lift heavy or go hard – just start, and work with your trainers and scale the workouts to what you can reasonably do. The benefits are available to anyone; go at your own pace and the gains will come!