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.

Thursday, August 16, 2012

Cindy Gone Wild (S3 Conditioning)

"Cindy" is one of CrossFit's named and infamous benchmark workouts.  It is a 20 minute AMRAP (as many rounds as possible) of: 5 Pull-Ups, 10 Push-Ups, and 15 Squats.  Enjoy the below workout I designed for my S3 Conditioning class inspired by the lovely "Cindy."

*Dynamic Stretch

3 Rounds -
*100m Run
*100m Row
*10 x Prisoner Squat (posture!)
*10 ea. arm x Plank + Windmill

SET #1:
3 Rounds -
*200m Run
*200m Row
*3 Rounds of Regular “Cindy:”
-5 x Pull-Up
-10 x Push-Up
-15 x Air Squat
(note: by the end, you will have done 9 rounds of Cindy)

SET #2:
2 Rounds -
*200m Run
*200m Row
*3 Rounds of “Jumping Cindy:”
-5 x Jump to Highest Bar - Pull-Up (mod: jumping pull-up from a low box)
-10 x Push-Up + All 4s Hop (mod: push-up to double-foot hop)
-15 x Squat Jump
(note: by the end, you will have done 6 rounds of Jumping Cindy)

SET #3:
1 Round -
*200m Run
*200m Row
3 Rounds of “Slam Cindy:”
-5 x Pull-Up w/ Slam Ball b/w Knees (10 lb. Slam Ball)
-10 x Rolling Slam Ball Push-Up (20 lb. Slam Ball)
-15 x Ball Slam (a.k.a. Slam Squat) (20 lb. Slam Ball)
(note: by the end, you will have done 3 rounds of Slam Cindy)

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