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, July 25, 2013

Hero Mash-Up



NOTE: Inspiration for this CrossFit Conditioning class provided by CrossFit Delray Beach

WARM-UP: Active Stretch + 400m Partner Indian Run
A) TEAM WOD 1: HERO MASHUP (DT & GRIFF) – TEAMS of 2
Partner 1: 800m RUN
while...
Partner 2: AMRAP “DT”
12 x Deadlift (adv: 155/105, int: 135/95, beg: 95/65)
9 x Hang Power Clean (adv: 155/105, int: 135/95, beg: 95/65)
6 x Push Jerk (adv: 155/105, int: 135/95, beg: 95/65)
then,
Partner 2: 800m RUN
while...
Partner 1: AMRAP “DT”
12 x Deadlift (adv: 155/105, int: 135/95, beg: 95/65)
9 x Hang Power Clean (adv: 155/105, int: 135/95, beg: 95/65)
6 x Push Jerk (adv: 155/105, int: 135/95, beg: 95/65)
then,
Partner 1 & Partner 2 TOGETHER: 400m RUN – BACKWARDS
THEN,
REPEAT FROM TOP ONE MORE TIME THROUGH!
-----------------------
B) TEAM WOD 2: HERO MASHUP (MCGHEE & GRIFF) – TEAMS of 2
Partner 1: 800m RUN
while...
Partner 2: AMRAP “McGhee”
5 x Deadlift (adv: 275/185, int: 205/135, beg: 135/95)
13 x Push-Up
9 x Box Jump (24”/20”)
then,
Partner 2: 800m RUN
while...
Partner 1: AMRAP “McGhee”
5 x Deadlift (adv: 275/185, int: 205/135, beg: 135/95)
13 x Push-Up
9 x Box Jump (24”/20”)
then,
Partner 1 & Partner 2 TOGETHER: 400m RUN – BACKWARDS
THEN,
REPEAT FROM TOP ONE MORE TIME THROUGH!

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