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.

Tuesday, August 6, 2013

BEST NOT TO DO THE MATH

...the math, that is.


EQUIPMENT: Barbell, KB, Wall Ball

WARM-UP:
*Active Stretch
-then:
*400m Run
*2 min. x Jump Rope (practice Double-Under)
*1 min. x Plank-Up (walk up from elbow plank to hand plank and back down, etc.)
-then:
*Slowly Load and Warm-Up Hang Power Clean for Part A below
----------------------------------------------------------------------------------------------


FOR TIME (Adapted CFDelrayBeach WOD) -
*15 x Hang Power Clean (a: 135/95; int: 115/85, beg: 95/65)
-then...
21-15-9-3-9-15-21 x
*KB SDHP (a: 70/53, i: 53/35, b: 35/18)(may not rest KB upon ground for > a beat w/o burpee penalty)
*WB Shot (20/14)
*Knees-2-Elbows (Rx ONLY if knees actually touch upper arm/ elbows)

-then...
*15 x Hang Power Clean (a: 135/95; int: 115/85, beg: 95/65)
NOTE: 5 Burpees every time you put a piece of equip. down on the floor (or drop yourself down from the pull-up bar)...that includes transition b/w exercises, as well as when you rest within a set
(= 93 reps of ea. exercise within the ladder + 115 Burpees at minimum)(Most people in my class today ended up doing ~150 burpees; one fella ended up doing 235 burpees!!)
I'd like to think that this workout wasn't as awful as this little bit of mathematics makes it seem;)


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