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, November 8, 2012

"The Nastiest On-the-Minute EVER" (S3 Conditioning)




EQUIP: Light Barbell (65), Jump Rope, Pull-Up Bar

WARM-UP:
*200m Row
*200m Run
*200 x Jump Rope

*Active Stretch w/ PVC 
*Burgener Warm-Up for Power Snatch w/ PVC
*Review of Bear Complex w/ PVC
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SPEED/ POWER SET:
3 Rounds -
*5 x Hang Power Snatch (65)
*20 x Lateral Bar Hop
*200m Run

SET #1:
*50 x Squat Clean (65)
*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SET #2:
*40 x Burpee-Pull-Up (a.k.a. “GI Jane”)
*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SET #3:
*30 x Bear Complex (65)
*@ Top of Ea. Minute: 15 x Jump Rope (challenge: Double-Under)

SPEED/ POWER SET:
3 Rounds -
*5 x Hang Power Snatch (65)
*20 x Lateral Bar Hop
*200m Run

*NOTE: Sets 1,2, and 3 adapted from a WOD @ Ballantyne YMCA CrossFit

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