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 27, 2013

"LOREDO, NO-NAME, & BALBOA: The 3 Amigos"

EQUIPMENT: Barbell (75/53), Wall Ball (20/14), Pull-Up Bar, Jump Rope

WARM-UP (5-7 min.):
*Active Stretches (w/ and w/o PVC)

*Burgener Warm-Up for Power Snatch
*Work through the below 3 WODs at your own pace. 
*You may complete the WODs in any order you choose.
*You must rest a minimum of 3 minutes/ maximum of 5 minutes between each of the 3 WODs (be strategic!).
*60:00 time limit.
*SCORE = Time to Complete all 3 WODs (including your rest) OR how much you got through before time was called.
*Purpose of this workout: to measure your speed and proficiency across a wide variety of functional movements, as well as your overall endurance capacity (your ability to maintain intensity over time).

FYI: Do not feel bad about yourself if you don't finish all three WODs!!!  This one took me 58:01 to complete!  Rough stuff.

SET #1: 
“Loredo” (CrossFit Hero WOD)-
6 Rounds -
*24 x Air Squat
*24 x Push-Up
*24 x Walking Lunge
*400m Run

SET #2 (posted to CrossFit.com 1/1/2013):
5 Rounds -
*10 x Toes to Bar
*10 x Power Snatch (75/55)(I used 65# due to equipment constraints)
*10 x Wall Ball (20/14)

SET #3:
“Balboa” (posted to crossfitgrit.com on 9/28/10):
4 Rounds -
*100 x Jump Rope Singles
*400m Run
*10 x “Bodyblaster” (= burpee-pull up + knees-2-elbows)

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