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, July 9, 2012

S3 Conditioning - "Countdown With Punishment, Part 2"

*On Thursday of last week, S3 CrossFitter, Doug Kaufman, and I worked our way through a super tough workout, titled "Countdown With Punishment."  When I originally wrote the workout, I sorely miscalculated how long the darn thing would actually take to complete.  We were supposed to work our way through 100 reps of exercise A, 90 of B, 80 of C, etc....all the way down to 10 reps of exercise J.  Doug and I only got through 70 reps of exercise D!  So, today, the S3 Conditioning gang and I worked our way through 60-50-40-30-20 (and we still didn't make it through the 10 rep round!).  What a workout part 2 was, as well!  See below for the workout breakdown.
Equip: Heavy DBs (20), KB (1.0 pood), Rower

"Countdown With Punishment, Part 2"

*4 min. x Jump Rope Singles
     *@ top of ea. minute: 10 ea. arm x Plank Windmill

*60 x Burpee
     *every time you rest/ break: 200m Run

*50 x Bottom-Up KB Thruster
     *every time you rest/ break: 3 x Wall Climb

*40 x Single-Arm KB Power Clean 
     *every time you rest/ break/ switch arms: 150m Row

*30 x Handstand Push-Up
     *every time you rest/ break: 10 x Pull-Up

*20 x DB Man Maker
     *every time you rest/ break: 1 length (10m) x Broad Jump

*10 lengths (10m) x Bkwd. DB Bear Crawl
     *every time you rest/ break: 15 x Squat Jump

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