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.

Monday, October 17, 2011

Weekday Warrior Bootcamp - Day 1 Done!


Day One of the Harris Y's Weekday Warrior Bootcamp was a huge success this morning.  Leonard Wheeler and I lead a crew of 40+ people through an intense introduction to CrossFit.  It's not too late to sign up for Days 2 through 5!!...$5/ day.

See today's workout breakdown below.


FORM + TABATAS - XFit 9 Main Movements (Air Squat, Front Squat, OH Squat, Deadlift, SDLHP, Shoulder Press, Push Press, Push Jerk, MB Clean (skip!))



*Teach SQUATS - 1) Air Squat (w/ stack of 4 risers), 2) Front Squat (w/ DBs), 3) OH Squat (w/ bench top))
*TABATA #1: 9 Rounds of 20 sec. ON/ 10 sec. OFF - alternating rounds of the 3 squats
*Teach DEADLIFTS - 1) Deadlift (w/ DBs and 4 riser stack) and 2) Sumo Deadlift High Pull 
*TABATA #2: 8 Rounds of 20 sec. ON/ 10 sec. OFF - alternating round of the 2 deadlifts
*Teach PRESSES - 1) Shoulder Press (w/ DBs), 2) Push Press, 3) Push Jerk 
*TABATA #3: 9 Rounds of 20 sec. ON/ 10 sec. OFF - alternating rounds of the 3 presses
-----------------
OUTDOOR MET-CON SUPERSETS: Partner, Med Ball (shared), Heavy DBs (each)
A) 8 Min. AMRAP (As Many Rounds As Possible)
  • 8 x Burpee
  • Sprint short length of field there
  • 8 x Tuck Jump (hands slap knees)
  • Sprint back
  • 8 x Push-Up
  • Sprint there
  • 8 total x Lunge Jump
B) “FOR TIME” PARTNER CHIPPER (split assignment w/ partner)
  • 100 x Wall Ball
  • 80 x Single-Arm Snatch
  • 60 x DB Thruster
  • 40 x Med Ball Clean (alternative: Med Ball Slam Squat)
  • 20 x Man Maker (Row R-Push Up, Row L-Push Up, Hop-In, Clean and Jerk)
  • 1 Mile Run


No comments:

Post a Comment