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, May 21, 2012

S3 Conditioning - "Frantastic - Take Two"



This entire workout is based on one of CrossFit's most famous (and torturous) benchmark workouts (WODs).  Two exercises, one a push and one a pull, that work different body parts are paired together, so that your muscles never fatigue...you CAN keep going!...yikes.


WARM-UP:
21 reps ea. of Air Squat and Plank + Hop In (feet hop in to the outside of your hands)
200m Run
15 reps ea. of Air Squat and Plank + Hop In
200m Run
9 reps ea. of Air Squat and Plank + Hop In
-------------
1)
21-15-9 x
*Dumbbell Thruster 
*Pull-Up
    -100m Fwd. Run + 100m Bkwd. Run after each set

2)
21-15-9 x
*Burpee-Box Jump 
*Toes-to-Bar (a.k.a. "Hanging Pike-Ups)
     -10 lengths x 10 meter Shuttle Run after each set

3)
21-15-9 x
*90 Degree Decline Push-Up (feet atop 20+" box, 90 degree angle of hips, head touches floor)
*Dumbbell Sumo Deadlift High Pull
     -400m Run after each set

4)
21-15-9 x
*Plyo Push-Up over plate (45 lb.)(1 hand on plate/ 1 hand on floor, push-up and over to switch which hand is on top of plate)
*Lateral Knee-Slap Tuck Jump over plate
     -150m Row after each set

No comments:

Post a Comment