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 30, 2012

THREES for SIX (S3 Conditioning)

*Workout inspired by my visit to CrossFit Vitality (Concord, NC); Thank you, Jess Pinkerton and Coach Tristan

*Active Stretch

6 Rounds -
*100m Run
*3 x Donkey Kick to Push-Up
*3 x (Skimming) Lunge-Lunge-Sumo Squat

SET #1:
A) 6 min. AMRAP -
*3 x Air Squat to Box Jump (challenge: floor-touch squat to box jump)
*3 x Deadhang Knees-to-Elbows

B) 6 min. AMRAP -
*3 x Sotts Press (w/ unloaded bar)(mod: w/ PVC)(http://www.youtube.com/watch?v=nw9k086aXLk)
*3 x Deadhang Chin-Up 

C) 6 min. of 30 sec. Row Sprint/ 30 sec. REST 

SET #2:
A) 6 min. AMRAP -
*6 x Bent-Over Row (optional: add bumpers to your bar!!!!)(65 lb.)
*3 x Decline Push-Up (challenge: + Foot Jack Down/ Up Box)

B) 6 min. AMRAP -
*3 ea. leg x Single-Leg Barbell Deadlift (65 lb.)
*3 x Tuck Roll to Donkey Kick (challenge: Roll + Tuck-Up to Handstand (vs. wall ok))

C) 6 min. of 30 sec. Row Sprint/ 30 sec. REST 

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