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.

Saturday, December 8, 2012

"Mary, Meet Nancy/ Nancy, Meet Mary"

Above: Nancy Reagan and Mary Lou Retton


*Note: Today's S3 Conditioning workout is a play on two of CrossFit's benchmark girl WODs, named "Mary" and "Nancy."  Reps and rounds have been decreased and exercises changed here and there...enjoy!

EQUIPMENT: Barbell (95/65), Jump Rope, Pull-Up Bar

WARM-UP:
*Traveling Active Stretch/ Dynamic Warm-Up w/ PVC
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5 Min. AMRAP of “ Little MARY:”
*5 x Handstand Push-Up (mod: decline atop box OR Hand-Release Push-Up)
*5 ea. leg x Pistol (mod: single-leg sit to box OR hold pole)
*5 x Pull-Up (mod: w/ band)

2 Rounds of “NANCY:” 
*400m Run (mod: 200m Run)
*15 x Overhead Squat (95/65)
-early finishers: 200 x Jump Rope; 10 x OHS until all participants done with the 2 rounds

5 Min. AMRAP of “Little MARY:”
*5 x HSPU 
*5 ea. leg x Pistol 
*5 x Pull-Up 

2 Rounds of MODIFIED “NANCY:” 
*400m Run (mod: 200m Run)
*16 x Overhead Lunge (95/65)
-early finishers: 100 x Jump Rope; 10 x OHL until all participants done with the 2 rounds

5 Min. AMRAP of “Little MARY:”
*5 x HSPU 
*5 ea. leg x Pistol 
*5 x Pull-Up

2 Rounds of MODIFIED “NANCY:” 
*400m Run (mod: 200m Run)
*15 x Hang Power Snatch (95/65) (mod: w/ PVC OR Hang High Pull)
-early finishers: 50 x Jump Rope; 5 x HPS until all participants down with the 2 rounds



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