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


...the math, that is.

EQUIPMENT: Barbell, KB, Wall Ball

*Active Stretch
*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.)
*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)
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)

*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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