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 3, 2013

Raise The Roof

EQUIP: Jump Rope, KB (a: 44/35, i: 35/26, b: 26/18)

(In Honor of National Roof-Over-Your-Head Day (Dec. 3rd))

Today is National Roof Over Your Head Day.  It is a day of appreciation for the things we have, beginning with the roofs over our heads.
*Active Stretch + Shoulder Plank Series
*400m Run
*5 ea. x Weightless Turkish Get-Up 
*5 ea. x Turkish Sit-Up w/ KB

45 Min. “Raise the Roof” AMRAP -
*50 x Double-Under (sub: 50 Lateral KB Hop)
*400m Run w/ 30 x Walking Lunge at the turn around (then finish remainder of run)
*20m x Horizontal Handstand Walk vs. Wall (5m L, 5m R, 5m L, 5m R)(sub: 40 HS Shldr. Tap)
*15 x Cherry Picker Sit-Up (sub: K2E)
*10 (5 ea.) x Turkish Get-Up (a: 44/35, i: 35/26, b: 26/18)
*5 x Burpee-Bar Muscle-Up (sub1: 5 burpee + 5 m-up w/ band, sub2: 5 burpee + 15 ring dip + 15 ring row)
*1 x Raise the Roof Rope Climb (sub: 3 x supine-to-stand rope climb)

(Note: Cherry Picker Sit-Up = Hang upside down from pull-up bar by the knees, arms begin overhead, then sit-up and reach to touch bar with hands, return to hanging position with control)

“Toes to the Roof” FINISHER:
5 Rounds of 30 sec. ON/ 30 sec. OFF -

*Headstand Tuck-Up (freestanding OR vs. wall)

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