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, November 30, 2012

Wedding Day Workout

*Note: Today, 11/30/2012 is the wedding day of Sean Conneen (owner of CROSSFIT S3) and Becky Jennings.  Sean brought some family members and a few groomsmen to my 11am S3 Conditioning class today.  Below is the outline of our special wedding-day workout.  Note the special rep/ time schemes.

“GOIN’ TO THE CHAPEL...And Sean Will Always Remember His Anniversary”

*Traveling Active Stretch/ Dynamic Warm-Up
*Finish w/ 20 length Shuttle Run
5 Min. AMRAP -
*11 x Hand-Release Push-Up
*30 x Air Squat
ANNIVERSARY TABATA (~5.5 min.)(200m Course):
8 Rounds -
*30 sec. x Run
*11 sec. x Plank Hold (challenge: Windmill)

5 Min. AMRAP -
*11 x KB Swing
*3 x Box (Over) Jump

ANNIVERSARY TABATA (~5.5 min.)(200m Course):
8 Rounds -
*30 sec. x Broad Jump
*11 sec. x Run (sprint)

5 Min. AMRAP -
*11 x DB Push-Up + alt. Row (p-up + row R, p-up + row L = 2 reps)
*30 (15 ea. leg) x DB Step-Up (L1: DBs hanging; L2: DBs in Front Rack)

ANNIVERSARY TABATA (~5.5 min.)(Inside 10m): move equip. off to side
8 Rounds -
*30 sec. x Shuttle Run
*11 sec. x Hollow Body Hold (challenge: Deck Squat to get up)

1 comment:

  1. Hi Erin. I just read this today! Miss you here and hope the west coast is treating you like you deserve!