Workout of the Day 

WEDNESDAY 140730

CONDITIONING / SKILL WORK:

Jump rope for 10 minutes working double-unders, cross-overs, and sprints.

WORK CAPACITY:

Four rounds for time:

Run 150 meters

Run 150 meters backwards

50 Squats

SPORT OF FITNESS ATHLETE SPOTLIGHT

Name: Brooke Peterson

Occupation: Teller leader at First Citizens Bank

Favorite thing or things to do (Other than Crossfit of course!)  Hmm other than Crossfit, I love spending time and going on adventures with my family. I'm from an island so being able to drive to another state on a weekend or even in a day is an adventure for me. Just exploring different places. I also love being outdoors, we just started doing some hiking and kayaking. 

How did you get started at SOF? What was your first WOD experience?  I knew that I wanted to try Crossfit, and Al who is also a member here, told my boyfriend about it.... sooooo here I am and so happy that I tried SOF.  My first WOD experience was doing Cindy for half of the regular time. That was intense and although my life flashed before my eyes (LOL), I got through it. Coach Jen was so motivating and pushed us through it. 

Which class do you work out in? I try to come to either 5:30p and 6:30p class.

What is your favorite WOD or movement?  I don't know if I have any favorites just yet, but I really enjoy doing a lot of the weight lifting movements.  However, if I have to pick one, I'd pick the power snatch. I love the movement because I never imagined myself lifting that much weight over my head.

What is your least favorite WOD or movement?   Least favorite movement would definitely have to be burpees. If there is a way to make burpees easier please let me know, I'll forever be thankful. LoL. Regardless, whether I like it or not, just getting through any workout (Even if it involves burpees) makes me so proud.

What are your short term and long term Crossfit goals?   Short term goal for Crossfit would to be able to do a kipping pull up and retire the box for my jumping pull ups.  My long term goal with Crossfit is to increase my overall strength and RX more WODs. Feeling better about myself and living a more active healthy life is a goal for me as well. 

Most memorable moment at Sport of Fitness?  Each time I come to class it is definitely an experience. My most memorable moment was not to long ago when I RX'd my first workout. That was such an accomplishment for me. I came in that day, looked at the WOD and thought, "Hmm... I think I can RX this workout." As we conditioned and practiced, I thought, "You know what, I KNOW I can RX it!"  Just changing my whole mindset created a whole new outcome. I loved it. 

What would you tell someone who is interested in training at Sport of Fitness?  Come on down and try it. Don't assume you can't do it. SOF is filled with so many people that are here to motivate you and help you through it and they have the best coaching staff and support. Forget the boring gyms and the crazy diets. If you want to get in shape and you are ready for a lifestyle change, this is the place to be. SOF!!!

MONDAY 140728

CONDITIONING / SKILL WORK:

Run 800 or Row 1000 meters followed by hand stand push-up technique work

WORK CAPACITY:

10,9,8,7,6,5,4,3,2,1 Rep rounds for time:

Deadlift (225lbs/155lbs)

Hand Stand Push-ups

A fantastic turnout for "CrossFit for Hope" this past Saturday.  The Sport of Fitness family along with the support of other affiliates in the area raised over $1,000 for St. Jude Children's Research Hospital.  Thank you to all who came out and supported this event, and thank you for your donations.   

SATURDAY 140726 - Sport of Fitness Hope for Cures

"Hope"

Three rounds of:
Burpees
Power Snatch (75lbs/55lbs)
Box Jump (24in/20in)
Thruster (75lbs/55lbs)
Chest-to-Bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

FRIDAY 140725

CONDITIONING:

"Triple 3" from the 2014 CrossFit Games & CrossFit.com

In teams of three perform:

3000 meter Row

300 Double Unders

3 Mile Run

All three members of the team may work at once, however all members must perform a portion of the three events.  Partition and scale as needed.

In case of inclement weather; individually perform the following for time and weight:

Row 3000 meters, followed by max weight overhead within a five (5) minute time cap following the row.  Barbells may come from the rack, but you must lift from the front rack position. You must stand tall with feet together for the weight to count.  

Team Judgement at the 2014 CrossFit Games.  SOF Co-owner and head trainer Bobbi Millsaps has had the honor & privilege of judging the CrossFit Games in Carson, CA every year since 2009.  Check out the 2014 CrossFit Games LIVE on ESPN tonight 9-10PM, Saturday 8-10PM on ESPN2, and Sunday 8-9PM on ESPN2. 

Reminder; CrossFit for Hope tomorrow at 9AM.

**DONATE** @ www.gofundme.com/at5cn4