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 22, 2013


EQUIP: Barbell (135/95)(mod: 95/65), KB (70/53)(mod: 53/35), Box (30/24)(mod: 24/20), Wall Ball (20/14), Jump Rope
WARM-UP: Active Stretch, then...
*400m Run + 30 Air Squat + 200 Jump Rope (singles &/ or D-U’s) + 10 Dive Bomber
*Individual Movement Warm-Up for WOD #1
“Friendly S3 Competition” (WODs adapted from CROSSFIT S3)(10/19/2013) -
*RULES: There will be an Rx bracket and a Mod bracket for this contest.  The sum of each individual’s times from WODs 1 and 2 will determine ranking going into the final WOD.  Only the scores of the top 3 Rx men, top 3 Rx women, top 3 Mod men, and top 3 Mod women will count in the final event (Erin does not count).  The rest of the class (those who didn’t final) will still complete the final WOD, though their scores will not be posted on the whiteboard.

WOD #1: For Time -
200m Run
20 SDHP (135/95)(mod: 95/65)
200m Run
40 alt. KB Power Clean (70/53)(mod: 53/35)
200m Run
60 Wall Ball (20/14)
200m Run
WOD #2: For Time -
5-10-15-20 x
Behind-the-Neck Thruster (95/65)(mod: 65/45)
Box Jump (30/24)(mod: 24/20)
Pull-Up (mod: band(s))
10 Minute AMRAP:
5 Rounds:

5 Power Snatch (115/85)(mod: 85/55)
50 Double-Under (mod: 50 Lateral Bar Hop OR 150 Singles)
AMRAP In Remaining Time: Wall Walk 
SCORE = Total # Wall Walk

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