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.

Tuesday, November 29, 2011

Hammy-Low Back-Ab Killer (programming by CROSSFIT S3)


This was the WOD at CROSSFIT S3 (in Ballantyne) last Wednesday.  The warm-up listed here is mine, but the main workout is all Kirk Dewaele's (co-owner of S3).  The only addition I made to the WOD is the lateral bar hops.  The one took me a good 27+ minutes (with some distractions thrown in) at home this morning.

WARM-UP:
5 min. AMRAP -

  • 20 x Jumping Jacks
  • 10 x Air Squats
  • 10 x Jumping Jack + Finger-Tip Floor Touch (Jack-Squat)
  • 10 x All-4s Plank Hop
WOD:
30-25-20-15-10-5 x 
  • Ab Mat Sit-Ups
  • Good Mornings (65 lb. barbell)
  • Knees 2 Elbows (hanging tuck-ups)
  • Stiff-Legged Deadlift (65 lb. barbell)
  • Lateral Bar Hops (R hop and L hop = 1 rep)

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