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, February 4, 2013


EQUIPMENT: Barbell (135/95), Pull-Up Bar, Rower, PVC

A) Active Stretch:  10 ea. x Toe-Hold Squat Stretch, Elephant Walk, Down Dog Ankle Raise 

*400m Run
*500m Row
*400m Run

C) 3 Rounds -
20 x Air Squat
20 x (Knee) Push-Up

D) Take 10 min. to warm-up and progress ea. lift in “Hammer” below (w/ PVC, empty bar, and light bar)


“Hammer” (a CrossFit Hero WOD)
5 Rounds for Time -
*5 x Power Clean (135/95)
*10 x Front Squat (135/95)
*5 x Jerk (135/95)
*20 x Pull-Up (sub: ring row)

6 Rounds (alt. sides ea. round) -
*30 sec. x Lunge Hover Hold 
*30 sec. x Single-Arm Plank Hold

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