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.

Saturday, September 1, 2012

That Doggone Hill!! (Harris Y Athletic Conditioning)

WARM-UP (inside gym):
5 min. AMRAP -
*50 x High Knee Run
*5 x Prisoner Squat
*5 x Hand-Release Push-Up
*1 length x Bear Crawl

-------> Outside to Pavilion (w/ Heavy DBs (15s))

"TRIPLE TAKE AMRAP" (inspired by Eric White at CrossFit S3):
A) 4 Min. AMRAP (get through as much of the assignment below as possible in 4 min.)
-1 Min. REST

B) 8 Min. AMRAP (restart from beginning of assignment; get through as much as possible)
-2 Min. REST

C) Complete Entire Assignment for Time (restart from the beginning once again)

  • 400m Run 
  • 10 lengths x Bkwd. Bear Crawl up hill - Burpee/ Run down 
  • 20 x DB Squat Clean
  • 30 ea. side x Single-Arm DB Sotts Press (palm fwd., arm behind ear)
  • 40 x DB Push-Up + alt. Fly (mod: no weight)
  • 50 x Weighted alt. Lunge Jump (DBs in Front Rack position atop shoulders)
  • 800m Run 

No comments:

Post a Comment