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, June 13, 2013

Worn Out Before, By, and After "VICTORIA"

Equip: Barbell (95/65), Box (24/20), KB (53/35)

*Active Stretch

-then, outside to 100m course:
*Bound 50m there
*A-Skip 50m back
*Karaoka there/ back 100m
*4 x 50m Pick-Up Runs (#1 @ 50%, #2 @70%, #3 @ 85%, #4 @ 95%)
*400m Run - max effort sprint
-1 min. REST-
*800m Run - max effort sprint
-1 min. REST-
*400m Run - max effort sprint

------5 min. recovery------

A hero WOD, named after fallen teacher Victoria Soto, the first grade teacher in Newtown, CT who hid her “angels” (as she called her students) in a closet behind her during the horrific shooting.

5 Rounds for Time -
10 x Thruster (95/65)
14 x Box Jump (24/20)
12 x Sumo Deadlift High Pull (95/65)
12 x Burpee
27 x Kettlebell Swing (53/35)

------5 min. recovery------

2 Rounds -
*100m Run - max effort 
-30 sec. REST-
*200m Run - max effort 
-30 sec. REST-
*100m Run - max effort
-1 Min. REST b/w rounds

-NOTE: you should be so exhausted by the time you hit Part C that  your max effort in this 2nd Anaerobic Capacity Run will look nothing like your normal sprint pace.  Just do what you can do here...go hard, but be smart about it.

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