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, December 17, 2013


Center: The one and only, Chris Joyce.  Miss you!

EQUIP: Bar (a: 115/85, b: 95/65), AbMat, Plate (45/25), Wall Ball (20/14), KB (53/35)

*Active Stretch
*400m Run
*40 x Mtn. Climb
*30 x Air Squat
*20 x Mini-V-Up

4 x 400m Run Sprint w/ 1:1 work:rest ratio

SCORE = Total Time to complete

-4 min. recovery as a group-

“400” -
-Inspired by Chris Joyce’s 400th CrossFit WOD at CROSSFIT S3-
(a slightly modified version of the original "400" WOD written by Eric White)
40 Min. AMRAP -
*40 x Deadlift (a: 135/95), i: 115/85, b: 95/65)(use same bar throughout WOD)
*40 x Power Clean
*40 x Hang Power Clean
*40 x Shoulder-to-Overhead
*40 x Squat Jump
*40 x Ring Push-Up
*40 x Weighted AbMat Sit-Up (45/25)
*40 x Wall Ball (20/14)
*40 x KBS (53/35) 
*40 x Burpee
-Upon completion at 40 reps each, start back over at 30 reps each (“300”).  Get as far as you can before time is called.

SCORE = Total Reps

No comments:

Post a Comment