WODs for the Week of 11/30

CFE’s Most Improved Athlete Is…

…Well wouldn’t you like to know! 🙂

CFE Most Improved

Truth is, we received nominations for multiple athletes, so it was quite difficult to choose just one. We believe this is a true testimony to how hard each and every one of you have worked to improve your game this year! We, as your coaches, have watched several of you grow faster, more mechanically efficient, and increasingly dedicated to your training every week.

That being said, we’d like to list ALL the names of those nominated here…

David Evans, Mary Michal Rogers, Jen Taylor, Amanda Owens, Summer Rund, Allison Muller, Sarah Johnson, Lindsay Medaris, Mandy Spigle, Amy Tackitt, Joel Mueller

Each of these names were entered into a super-official kid drawing to win Kelly Starrett’s new mobility book, Ready To Run! And the winner is…

CFE Book Winner

Summer Rund!!!

Congratulations, Summer! Great job to ALL of you for working so hard this past year, and for learning to NEVER QUIT!

~Jen C, Chad, KT, Leslie, and Allison

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): HERO WOD – BRADLEY:  10 Rounds for Time – Sprint 100 Meters, 10 Pull Ups, Sprint 100 Meters, 10 Burpees, Rest 30 Seconds.

C2: HERO WOD – BRADLEY:  10 Rounds for Time – Sprint Row 125 Meters, 10 Pull Ups, Sprint Row 125 Meters, 10 Burpees, Rest 30 Seconds.

Long Interval (Thurs 10am/5pm): 5 x 1000 with 3:00 rest between efforts

C2: 5 x 1000m Row with 3:00 rest between efforts

Mobility Focus: “Couch Stretch”

In the first image, the athlete pushes forward in her right hip to target the hip flexor. The athlete in the second image demonstrates a more upright, midline tight position that isolates his left quadricep. There should be no arching of the back while isolating the quadricep. Note that in both images, the athletes’ forward knee is positioned directly over their foot. Hold each of these stretches for 30 seconds on the right, then 30 seconds on the left. Aim to incorporate this go-to stretch into your weekly mobility routine.

CFE Couch Stretch HFlexor   CFE Couch Stretch Quad


1. Its getting dark outside again for the 5p. Remember your reflective clothing!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! 🙂

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

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