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.

Monday, October 15, 2012

"Jackie, Meet Jack" (S3 Conditioning)




EQUIPMENT: Rower, Barbell, Bumper Plates, Kettlebell (1.0/ 1.5 pood), Box (24"/ 20")

WARM-UP:
*Traveling Dynamic Warm-Up/ Active Stretch w/ PVC

“JACKIE:”
For Time -
*1000m Row
*50 x Thruster (45 lb.)
*30 x Pull-Up

“JACK:” 
20 min AMRAP -
*10 x Push Press (115/ 75)
*10 x KB Swing (1.5/ 1.0)
*10 x Box Jump (24/ 20)

FINISHER (TRIMMED-DOWN-“NANCY”):
3 Rounds - 
*200m Run 
*10 x Overhead Squat (95/ 65)

*Note: When suggested weights are written as such: (#/ #), that indicates that the weight for males is the 1st # and weight for females is the 2nd #.  In CrossFit, we call these "prescribed" weights, and they are set to accommodate the elite athlete...therefore, that weight may be a far-off goal for you (and that is totally FINE!).

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