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, January 3, 2013

"The 'Go' Workout"

"The Go Workout," as coined by one of my very favorite S3 members, Chris Joyce, was a TORTUROUS 45 minute grind at S3 Conditioning Today.  Once the clock started, the only thing my participants heard me say was "GO!" 45 times (once upon the minute every minute)....hence the name of the workout.  Not many people completed this workout, however we each ran somewhere between 40 and 45 100m sprints!...2.8 FAST miles of run.  Ugh, I won't repeat this one anytime soon.


EQUIPMENT: Heavy Dumbbells (15 - *25 lb.), Mat, Rower (for warm-up only)

*10 x Pull of Rower
*10 x Toe Hold Squat Stretch
*10 x Pull of Rower
*10 x Samson Lunge
*10 x Pull of Rower
*10 x Elephant Walk
*10 x Pull of Rower
*10 x Side-to-Side Lunge

Every Minute On the Minute (E.M.O.M.): 100m Sprint
*100 x Air Squat
*90 x Mountain Climb
*80 x Single-Arm Overhead DB Lunge (40 w/ R arm OH; 40 w/ L arm OH)
*70 x Anchored DB Sit-Up (1 DB atop feet on floor, 1 DB glued to chest)
*60 x Single-Arm DB Snatch (30 ea. arm)
*50 x DB Plank Row
*40 x Pistol (20 ea. leg)
*30 x Pull-Up
*20 x Toes-2-Bar (challenge: Pull-Thru (toes to bar and all the way through hands))
*10 x Hand-Release Wall Walk 

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