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.

Friday, October 19, 2012

CrossFit Mile Run + Borchard Mile Row...OUCH!!! (S3 Conditioning)




EQUIP: Slam Ball (30/20), Rower, Jump Rope

WARM-UP:
*Active Stretch

*100-80-60-40-20 x High Knee Jump Rope
*10-8-6-4-2 x Sumo Squat-Thrust-Jump

CROSSFIT MILE RUN (15 min. time limit):
*1600m Run for time (mod: 1000m)
*@ Top of Every Minute: 10 x Walking Lunge; 10 x Push-Up

-Early Finishers: continuous Walking Lunge w/ 5 x Burpee-Broad Jump @ top of ea. minute until all participants complete assignment, or time is called

--------------------------------
REST and RECOVER
--------------------------------

BORCHARD MILE ROW (20 min. time limit):
*1600m Row for time
*@ Top of Every Minute: 10 x Ball Slam

-Early Finishers: continuous Slam Ball Bear Crawl (moving ball side to side as you travel fwd.) w/ 5 x Slurpee (Slam Burpee) @ top of ea. minute until all participants complete assignment, or time is called

This workout was so stinkin' HARD!!!!  I don't think I'll ever do this one again...EVER.  But we survived=)

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