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, October 29, 2013

Gettin' In Some CrossFit Mileage

EQUIP: Rower, Jump Rope, Bar (a: 105/75, 95/65, 65/45), Box (20”),Rings/ Pull-Up Bar

*Active Stretch
*200m Run - Fwd. there/ Bkwd. back
*200 Jumps of Rope (any style,  i.e. Singles, Double-Under, 1-Leg, etc.)
Note: Part I below was written by Eric White at CROSSFIT S3 (I simply added the Superman); Part II was inspired (but highly modified) by another one of Eric's WODs.
Part I: For Time (35:00 Time Cap):
100m Run/20 Double Under/125m Row/40 Air Squat/40 Superman
200m Run
/40 Double Under/250m Row/30 Air Squat/30 Superman
400m Run
/60 Double Under/500m Row/20 Air Squat/20 Superman
800m Run
/80 Double Under/1000m Row/10 Air Squat/10 Superman
(D-U sub = 3x # Singles)

Part II: For Time:
A) 4 Rounds:
*8 ea. Bulgarian Split Squat (a: 105/75, i: 95/65, b: 65/45)(mod: no box, Split Squat)(bar in Back Rack)
*4 Skin-the-Cat (sub: 12 Toes-2-Bar)
4 Rounds:
*4 Wall Walk
8 Strict Pull-Up (sub: 12 Ring Row)
*No Rest Between A & B*

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