Happy Birthday Coach Moe!

For Time:

1000m Row
37 Thrusters (115#/75#)
37 Chest-to-Bar Pull-ups


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“Birthday Girl” Moe:


Happy birthday to Coach Moe! Here’s to another year of coaching, high-fiving and chest bumping at SRCF with you. We love you!

Quote of the Day: “It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience.” ~ Julius Caesar

 “Zero to 10 Handstand Push-ups” from CrossFit London (Canada)

Practice. Patience. Persistence. All things vital to learning something new. Whether it’s academic or physical, if you want to get better at something you have to do them. It’s especially important in CrossFit. Today as my daughter was showing me skin the cats that she practiced at gymnastics camp I was reminding her how important practicing the movement correctly and getting stronger at other skills was. We even talked more about it at home before bedtime. Today, I practiced a couple of skills I neglect in supine ring rows and GHD Sit-ups. After realizing how much I lack in my core strength and gymnastics ability this weekend I have made it a goal to work so many of the movements and progressions I know I need to do but don’t practice or have the patience to do them. If I practice them I will earn that next beast skill and eventually build up to those things I have the goal to hit, like levers or freestanding handstand push-ups. 

The same is true for any movement or lift you want to conquer. You must work on the little things, practice them often, and be patient with scaling the correct way to build up the requisite strength and skill to achieve your goal and not get injured. So practice, be patient and be persistent. You can still go after it like a honey badger, but be a smart honey badger about it. Just don’t practice like Allen Iverson.

Practice by Allen Iverson:



Sign up for Movement and Mobility Class this Wednesday at 7pm and EVERY Wednesday for the month of July with Rona! It’s included for unlimited members and if you are a 2 x week member it’s $10 per class. This class will work wonders on those joints and muscles that are tight or giving you issues and teach you how a little time spent on flexibility can mean PR’s and improved range of motion. (If you can’t sign up for some reason online no worries just show up)

Post WOD with Maya, Laura and Cristin:

Moe and the peeps