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.

Saturday, October 19, 2013

"FLOW" + 10,000# G2OH + Heavy Mile Run

EQUIP: Partner, Barbell (may share w/ partner; for 10k # WOD), Plate (45/25)

*Active Stretch
*Shoulder Plank Series
*400m Run
*Individual Warm-Up for Ground-to-OH (*Power Clean & Jerk)

“FLOW” SET #1:
8 Minute AMRAP -
*1 x Plate Ground-to-OH (45/25)
*2 ea. x OH Plate Lunge
*3 x Plate Swing
*4 x Side-to-Side Plyo Plate Push-Up
 SCORE = Total Rounds + Reps (swipe chalk line every time you finish push-ups)

a) SHARED DUTY: 10,000 lb. Ground-to-Overhead (1 works while the other rests)
-may use 2 different barbells of different weights
-may use any combination of O. Lifts to get the bar from the ground to OH ea. rep


b) SHARED DUTY: 1 Mile Plate Run (45#/25#) (1 runs while the other rests)
-may divide the run up in manner (i.e. take turns running 200m 8 times)

 SCORE = Total Time to complete both parts a and b

“FLOW” SET #2:
8 Minute AMRAP -
*4 ea. x Russian Twist w/ a Plate (45/25)
*3 x OH Plate Sit-Up
*2 ea. x Plate Windshield Wiper
*10 sec. Hollow Hold + Steering Wheel Turns

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