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 31, 2013

New Year's Eve 2013 (12-31-13)

EQUIP: Barbell (initial load only - your choice), optional: KB for Pistols (35/26), SB (30/20)

*Active Stretch
*400m Run
*10 x Front Squat (w/ initial BB load)
*10 x Back Squat (w/ initial BB load)
*10 x OHS (w/ initial BB load)
-then: warm-up movements for WOD individually

31 Rounds For Time (50:00 Limit) -
(Must increase weight after every 10 reps and complete all 10 reps at that weight; increase weight a 3rd time for one final rep of each movement for the 31st round (1RM))

(You may not have your re-loads ready/ set aside prior to the WOD.  After your first 10 reps, it’s first come - first served to find your reload weight.  This allows for built-in rest, and it doesn’t deplete our stock of bumpers from the outset.  It’s also motivation to go fast…make sure the desired plates are still available for you.)

1) 1 x Pistol (R leg)(Rx+: weighted (35/26))
2) 1 x Pistol (L leg)(Rx+: weighted (35/26))
3) 1 x Burpee-Lateral Bar Hop (L)
4) 1 x Burpee-Lateral Bar Hop (R)
5) 1 x Barbell Push-Up
6) 1 x BB Roll Out (a.k.a. "Evil Wheel)
7) 1 x Pendlay Row
8) 1 x Deadlift
9) 1 x Power Clean
10) 1 x Hang Squat Clean
11) 1 x Shoulder to OH
12) 1 x Pressing Snatch Balance (mod: OHS) 

Score = a) Time AND b) Sum of 4 Loads

Erin’s Score: a) 43:29 Rx+ AND b) 450# (95, 105, 115, and 135)
AMRAP IRT (of the 50:00 from above) -
*12 x Burpee-Pull-Up
*31 x Lateral BB Hop (Rx+: Hold Slam Ball (30/20))

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