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.

Tuesday, October 16, 2012

"Constant, Controlled Movement" (S3 Conditioning)

*What a different way to work out for a CrossFitter like me!  Instead of the fast and frenzied pace of competitive CrossFit WODs, this workout is all about steady work performed in a perfectly controlled manner.  LONG sets of perfect reps wins the game this time around.

EQUIP: Med Ball (14), Heavy DBs (20 lb.), Light Barbell (55 lb.)

4 Min. AMRAP -
*Samson Lunge R and L
*Side Lunge Side-to-Side (R lead first, then flip around for L lead)
*Inchworm - Push-Up - Step In R and L - Squat Stretch Up/ Down - Stand

SET #1 - “Gymnastics WOD” (from CrossFit Delray Beach):
8 Min. AMRAP -
-constant, controlled movement
*1 x Burpee
*1 x Vertical Leap (reach for highest pull-up bar possible)
*1 x Pistol R (mod: rolling deck squat - single OR double leg get-up)
*1 x Vertical Leap
*1 x Pistol L

SET #2 - Wall Ball Work:
8 Min. AMRAP -
-constant, controlled movement
*1 x MB Push-Up
*1 x MB Clean
*1 x Wall Ball
*1 x Step-Back Lunge (R leg moves) (MB in front rack)
*1 x Side Lunge (R leg moves)
*1 x Step-Back Lunge (L leg moves) 
*1 x Side Lunge (L leg moves)

SET #3 - Bar + DBs:
8 Min. AMRAP -
-constant, controlled movement
*1 x DB Bear Crawl Bkwd. there/ Fwd. back (horizontal 1/2 length of room, to wall)
*5 x Toes-to-Bar (challenge: Pass-Through)

SET #4 - Barbell Work:
8 Min. AMRAP -
-constant, controlled movement
*1 x Stiff-Leg Deadlift High Pull 
*1 x Hang Power Snatch
*1 x Overhead Squat
*1 x Overhead Lunge - Right
*1 x Overhead Lunge - Left
-put bar down, then
*1 x Deck Squat

SET #5/ FINISHER (over 10m distance):
4 Min. AMRAP -
*8 lengths x Shuttle Sprint
*1 length x Walking Lunge
*1 length x Broad Jump

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