Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Saturday, August 27, 2011

Power Hour at the Harris Y

(Equipment: 1 Heavy Dumbbell, Mat for abs)
4 Rounds -
  • 30 sec. x Mtn. Climb
  • 5 x Burpee
10 Rounds -
  • 100m DB Sprint (1 DB centered chest-high)
  • 10 x Single-Arm Snatch (switch arms ea. round - all R arm round 1; all L arm round 2; etc)
  • 10 x Single-Arm DB Push-Up to Row (switch arms ea. round - DB in R hand all round 1; in L all round 2; etc)
  • 30 sec. x REST
PARTNER FIELD DRILLS: (~30m distance)
3 x Rounds -
  • Partner 1: Wheel Barrow there (mod: bear crawl or side plank walk on your own)
  • Partner 2: Wheel Barrow back
  • Together: 20 x Full CrossFit Sit-Up (on back, knees bent, feet flat on the floor, hands over head (fingers touching floor): throw arms out in front and sit all the way up, fingers finish at ankles)
5 min. AMRAP (alternating partners; rest while partner works)
  • Run Bkwds. there - drop to quick Plank (challenge: 1 Burpee) on the line - Sprint Fwd. back
2 Rounds -
  • 30 sec. x Seated Bicycle Crunch
  • 30 sec. x Traditional Bicycle Crunch
  • 30 sec. x Straight Leg Bicycle Crunch

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