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, September 5, 2013


Equip: Rower, Low Rings, Bar (95/65), SB (30/20), KB (70/53)

*Active Stretch: Toe-Hold Squat, Elephant Walk, Side-to-Side Lunge
3 Min. AMRAP -
*3 x Triangle Push-Up
*3 x PVC Pass Through
*3 x PVC OHS
*3 x PVC Strict Press
*3 x 100m Run (increasing pace w/ ea. 100m)

SET #1
“Row Coe”
25 Min. AMRAP -
*10 kcal Row
*10 x Thruster (95/65)
*10 x Ring Push-Up 

SCORE = Total Rounds (+ any extra Reps or kcal)
-great goal: 10+ rounds

-Note: "Coe" is a CrossFit Hero WOD (10 Rounds of 10 Thruster (95/65) and 10 Ring Push-Up)

SET #2:
15 Min. AMRAP -
*AMRAP of Overhead Squat (95/65)
-@ every break: 100m Slam Ball Run (30/20)

SCORE = Total Reps OHS
-great goal: 100+ reps

SET #3:
7 Min. AMRAP -
*Single-Arm KB Burpee-Deadlift + Lateral Hop over KB (70/53)(1 arm atop bell for push-up, 1 arm on DL)

SCORE = Total Reps
-great goal: 50+ reps

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