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, October 10, 2013

Deck 'O Cards



EQUIPMENT: Bar (95/65)(Rx+: 105/75), Box (24/20), KB (a: 70/53, i: 53/35, b: 35/18), Slam Ball (30/20), Pull-Up Bar

 WARM-UP:
*Active Stretch
-then:
*200m Run Fwd.
*200m Run Bkwd.
*20 x Plyo Push-Up
*20 x Squat Jump

 DECK 'O CARDS:
*Use an actual deck of cards OR "Cards WOD" app from the iTunes store
*Suit defines the exercise; # on the card defines the reps assigned to that exercise
*Face Cards = 10 reps, Aces = 20 reps

 BUY IN: 800m Run + 10 x Wall Walk
     -Diamonds: KB Swing
     -Clubs: Overhead Squat
     -Hearts: Chin-Up (Rx+: for rep assignments of 7 reps or less: Strict Chin-Up)
     -Spades: Lateral Box Jump
          -Joker #1: TABATA Ball Slam
          -Joker #2: 20 x "Slurpee" (a.k.a. Slam Ball Burpee)
BUY OUT: 800m Run  + 10 x Wall Walk

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